The Perfekt Diet!

[AirWolf]

Ok - I'm sure its not quite perfect, I wanted to use Dry Curd Cottage Cheese instead of non-fat, but I couldn't find any...so I had to lower the servings of cottage cheese and oats then increase the whey - other than that tell me whats wrong with it....please?

Age: 27; Weight 225; BF 20%ish
Goal: Lower BF to 10%ish

9am (wakeup)
- 3 Egg Whites
- 1 Egg Yolk
- 1/2 Cup Non-Fat Cottage Cheese
- 1 tbsp Flax Oil
----Calories 390
----F/P/C 18.6g/45.2g/8g

10am
- 1/2 Cup Oats
- 1 Scoop Whey
----Calories 270
----F/P/C 4.5g/28g/31g

1130am ---- Lift

1pm
- 2 Scoops Whey
- 1/2 Cup Oats
- 1/2 Cup Non-Fat Cottage Cheese
----Calories 550
----F/P/C 6/83/43

2pm
- 1.5 Egg Whites
- 8oz ground turkey (cooked)
- 1/2 Cup Cucumber
- 1 Scoop Whey
- 1/2 tbsp dressing
----Calories 491
----F/P/C 19g/72.6g/6g

4pm
- 1.5 Egg Whites
- 8oz ground turkey (cooked)
- 1/2 Cup Cucumber
- 1/2 tbsp ANPB
- 1/2 tbsp dressing
----Calories 423
----F/P/C 21.5g/51.6g/4g

7pm
- 8oz ground turkey (cooked)
- 1 cup Brocolli (steamed)
- 1 tbsp dressing
- 1oz cheddar cheese
----Calories 494
----F/P/C 28.4g/53.7g/6g

9pm
- 1/2 tbsp ANPB
----Calories 52.5
----f/P/C 13g/9g/2g

11pm
- 1 cup Celery
----Calories 19
----F/P/C 0/1g/4g

Daily Totals

Calories 2690
Fat 102g (35%)
Protein 336g (50%)
Carbs 104g (15%)

On days that I do morning cardio I simply do the cardio and switch the first 2 meals. Eating the first one 15 min after the cardio.

Thoughts?

 

[AirWolf]

^ for comments...

 

[Psykosik]

9am (wakeup)
- 3 Egg Whites
- 1 Egg Yolk
- 1/2 Cup Non-Fat Cottage Cheese
- 1 tbsp Flax Oil
----Calories 390
----F/P/C 18.6g/45.2g/8g

You don't want fat in the first meal. You need to break the night fast with fast acting sources of protein and complex carbs to go out of your catabolic state. Cottage is casein protein. Flax oil and egg yolk will slower your digestion. Have some whey/egg whites and oats.

10am
- 1/2 Cup Oats
- 1 Scoop Whey
----Calories 270
----F/P/C 4.5g/28g/31g


Very good pre-workout meal. You need something like that in your first meal.

1130am ---- Lift

I'd suggest you read the Window of Opportunity article. The best scientific reading for your post workout shake.

1pm
- 2 Scoops Whey
- 1/2 Cup Oats
- 1/2 Cup Non-Fat Cottage Cheese
----Calories 550
----F/P/C 6/83/43

Good

2pm
- 1.5 Egg Whites
- 8oz ground turkey (cooked)
- 1/2 Cup Cucumber
- 1 Scoop Whey
- 1/2 tbsp dressing
----Calories 491
----F/P/C 19g/72.6g/6g

Good. You need more EFAs however. Add some flax or olive oil.

4pm
- 1.5 Egg Whites
- 8oz ground turkey (cooked)
- 1/2 Cup Cucumber
- 1/2 tbsp ANPB
- 1/2 tbsp dressing
----Calories 423
----F/P/C 21.5g/51.6g/4g

Good too, but again more omega 3's

7pm
- 8oz ground turkey (cooked)
- 1 cup Brocolli (steamed)
- 1 tbsp dressing
- 1oz cheddar cheese
----Calories 494
----F/P/C 28.4g/53.7g/6g

Alright. EFAs ?

9pm
- 1/2 tbsp ANPB
----Calories 52.5
----f/P/C 13g/9g/2g

11pm
- 1 cup Celery
----Calories 19
----F/P/C 0/1g/4g

The last 2 meals are not meals. The best thing pre-bed is to have some casein protein (the cottage from the morning's meal, put it here), some flax again. Good for the green veggies. Add more (lettuce, spinachs, etc.). Combine the last 2 meals + what I said, and you're ready to go.

Daily Totals

Calories 2690
Fat 102g (35%)
Protein 336g (50%)
Carbs 104g (15%)

On days that I do morning cardio I simply do the cardio and switch the first 2 meals. Eating the first one 15 min after the cardio.

If you plan to keep your muscles, never do your cardio on an empty stomach. You body will use to most readily energy available : muscle glycogen. You'll simply burn your muscles. Eat your first meal first. Have some complex carbs. Do long duration cardio, more than 30 minutes. Note that your body will tap on your fat stores after 30 minutes of medium intensity cardio. Before that, it will mainly be your glycogen stores.

Also, I'd suggest to add more carbs. 104g is very few. When I carb cycle, the lowest I go is 150. You'd need more carbs if u want to lift better.

Good luck dude.

 

[trojan1444]

Seems a little (a lot) low on carbs

 

[AirWolf]

Good luck dude.

K for the advice - I'm gonna rework this after I get back from the holidays. As for the cardio in the morning - I've heard arguments on both sides of this...is there any science behind your advice?

 

[6_pak]

IMO you need to separate fat/protein and carb/protein in meals. For PWO you need 40-50g of whey and 80-100g of dextrose. Some others may say that you need 40/40 - 50/50 ratio of dex/maltodextrine. Point is you need double simple sugars to protein.

 

[AirWolf]

Ok - I read that 'Window of Opportunity' (great article btw) and did some more reading while I was over at that site. Here's my revision:

9am - 3 Egg whites, 1/2 scoop whey, 1/2 cup oats
10am - 1/2 scoop whey, 1/2 cup oats
1130 - lift
1245-130p - PWO Shake (2 scoops whey, 25g maltodextrin, 25g dextrose, creatine, glutamine)
2pm - 1.5 egg whites, 8oz turkey, 1/4cup cucumber, .5 efa rich egg yolk, .5tbsp dressing
4pm - 1.5 egg whites, 8oz turkey, 1/4cup cucumber, .5 efa rich egg yolk, .5tbsp dressing
7pm - 8oz turkey, 1/2 cup broccoli, 1tbsp dressing, 1oz cheese, 1/2 cup lettuce
10pm - 1tbsp ANPB, 1/2 cup Celery, 1/2 cup NF Cottage Cheese, 1tbsp flax

Daily Totals 2770 Calories, 100g Fat, 310g Protein, 150g Carbs (33/45/22)


Thoughts?

 

[6_pak]

You didnt specify if you were bulking or cutting?
Dont ignore fruits. Have an orange or orange juice for breakfast.
Your 2pm meal, you need more carbs. Your body is still in a unique state where it can assimilate more protein and carbs after workout. Have some rice or potatoes. If your trying to cut, i wouldnt eat any carbs in your last meal, just protein and fats. ANPB and a shake or lean meat would be good.

 

[Stryc-9]

I think it looks excellent - and can't help but add that it's possible to overthink the planning...to a certain extent - it goes beyond dialing in one's diet and borders on obsession.

I have personally gone to extremes - in measuring food and counting calories, etc., - and have not noticed any dramatic decline in conditioning by easing up slightly - provided: a) total daily calories are in check for my specific goals, (b) food sources are clean, and finally (c) I keep on top of my workout schedule. Beyond these requirements, being overly anal about my diet does little but depress or stress me out.

 

[AirWolf]

You didnt specify if you were bulking or cutting?
Dont ignore fruits. Have an orange or orange juice for breakfast.
Your 2pm meal, you need more carbs. Your body is still in a unique state where it can assimilate more protein and carbs after workout. Have some rice or potatoes. If your trying to cut, i wouldnt eat any carbs in your last meal, just protein and fats. ANPB and a shake or lean meat would be good.

Yah - I stated in my goals at the top.....looking to cut down to 10%ish.

Thx for the help.

 

[AirWolf]

I think it looks excellent - and can't help but add that it's possible to overthink the planning...to a certain extent - it goes beyond dialing in one's diet and borders on obsession.

I have personally gone to extremes - in measuring food and counting calories, etc., - and have not noticed any dramatic decline in conditioning by easing up slightly - provided: a) total daily calories are in check for my specific goals, (b) food sources are clean, and finally (c) I keep on top of my workout schedule. Beyond these requirements, being overly anal about my diet does little but depress or stress me out.

I totally hear that, CKD was depressing me, maybe because of the lack of variety, etc. The diet listed above is going to be my average day. I'm going to use the calorie cycling concept a bit where some days I may eat a bit less and some days a bit more based on how I feel that day...it'll keep my body/metabolism on its toes and hopefully keep me sane.

So far this has been working for me although I think I might take a week off of cutting in late january and then hit it again starting in february.

 

[Psykosik]

Ok - I read that 'Window of Opportunity' (great article btw) and did some more reading while I was over at that site. Here's my revision:

9am - 3 Egg whites, 1/2 scoop whey, 1/2 cup oats
10am - 1/2 scoop whey, 1/2 cup oats
1130 - lift
1245-130p - PWO Shake (2 scoops whey, 25g maltodextrin, 25g dextrose, creatine, glutamine)
2pm - 1.5 egg whites, 8oz turkey, 1/4cup cucumber, .5 efa rich egg yolk, .5tbsp dressing
4pm - 1.5 egg whites, 8oz turkey, 1/4cup cucumber, .5 efa rich egg yolk, .5tbsp dressing
7pm - 8oz turkey, 1/2 cup broccoli, 1tbsp dressing, 1oz cheese, 1/2 cup lettuce
10pm - 1tbsp ANPB, 1/2 cup Celery, 1/2 cup NF Cottage Cheese, 1tbsp flax

Daily Totals 2770 Calories, 100g Fat, 310g Protein, 150g Carbs (33/45/22)


Thoughts?

Glad you liked the article. Your diet look great now. I see that you already bought Dextrose and Malto for your PWO shake, that's amazing.
Good luck bro, and feel free to ask whatever questions you have.

 

[Big JD69]

you didnt specify for what precontest/or bulking seems ok I guess cardio should be done first thing in the morning then eat

 

[AirWolf]

Glad you liked the article. Your diet look great now. I see that you already bought Dextrose and Malto for your PWO shake, that's amazing.
Good luck bro, and feel free to ask whatever questions you have.

Thanks again. The dextrose and Malto actually just showed up today...So today is officially the first day of the above diet. That article was a really good read. I've also decided to incorporate some of the other suggestions like adding creatine and glutamine post workout - we'll see how it works out.

BTW, Weighed in today at 223, 20.5%bf

I was thinking that on my cardio days I would move some of the dextrose/malto up to right after cardio, but cut it back quite a bit and get more calories on those days from solid foods.

I'm also not adhering to the diet every single day. I'm switching up food sources and cycling calories up or down to a certain extent to keep my metabolism a little higher. But even on days that I don't follow it I'm still keeping the sources clean.

 

[Dieharder]

I think it looks excellent - and can't help but add that it's possible to overthink the planning...to a certain extent - it goes beyond dialing in one's diet and borders on obsession.

I have personally gone to extremes - in measuring food and counting calories, etc., - and have not noticed any dramatic decline in conditioning by easing up slightly - provided: a) total daily calories are in check for my specific goals, (b) food sources are clean, and finally (c) I keep on top of my workout schedule. Beyond these requirements, being overly anal about my diet does little but depress or stress me out.

I have to agree completely with you. Its important to have a diet that you can live with, not one that stresses you out and takes over your life.

 

[Psykosik]

Thanks again. The dextrose and Malto actually just showed up today...So today is officially the first day of the above diet. That article was a really good read. I've also decided to incorporate some of the other suggestions like adding creatine and glutamine post workout - we'll see how it works out.

BTW, Weighed in today at 223, 20.5%bf

I was thinking that on my cardio days I would move some of the dextrose/malto up to right after cardio, but cut it back quite a bit and get more calories on those days from solid foods.

I'm also not adhering to the diet every single day. I'm switching up food sources and cycling calories up or down to a certain extent to keep my metabolism a little higher. But even on days that I don't follow it I'm still keeping the sources clean.

Great. I answered to your post on another thread about the PWO shake after a cardio session. Don't do it mate.

Here's what I wrote :

Airwolf, very good advice there mate. However, after a cardio session, especially low-medium intensity cardio, you don't deplete too much glycogen stores. You don't need to resplenish them. Loose the dextrose / maltodextrin shake. Instead, have a solid balanced meal, composed with a lean protein source + complex carbs or a lean protein source + fibrous carbs + EFAs. It all depends on your macros. All that 30 minutes to 45 minutes after your cardio.

Switching up food sources is a very good thing to do. Like that, you won't get fed up of your diet.
Here's a grocery list you need for your bodybuilding duties

PROTEINS

Boneless, Skinless Chicken Breast
Tuna (water packed)
Fish (salmon, seabass, halibut)
Shrimp
Extra Lean Ground Beef or Ground Round (92-96%)
Venison
Buffalo
Ostrich
Protein Powder
Egg Whites or Eggs
Ribeye Steaks or Roast
Top Round Steaks or Roast (aka Stew Meat, London Broil, Stir Fry)
Top Sirloin (aka Sirloin Top Butt)
Beef Tenderloin (aka Filet, Filet Mignon)
Top Loin (NY Strip Steak)
Flank Steak (Sir Fry, Fajita)
Eye of Round (Cube Meat, Stew Meat, Bottom Round , 96% LeandGround Round)
Ground turkey, Turkey Breast Slices or cutlets (fresh meat, not deli cuts), ground chicken

COMPLEX CARBS

Oatmeal (Old Fashioned or Quick Oats)
Sweet Potatoes
Yams
Beans (pinto, black, kidney)
Oat Bran Cereal
Rye Cereal
Brown Rice
Farina (Cream of Wheat)
Multigrain Hot Cereal
Whole wheat or Spinach Pasta
Rice (white, jasmine, basmati, Arborio, wild)
Potatoes (red, baking, new)

FIBROUS CARBS

Green Leafy Lettuce (Green Leaf, Red, Leaf, Romaine)
Broccoli
Asparagus
String Beans
Spinach
Bell Peppers
Brussels Sprouts
Cauliflower
Cabbage
Celery
Cucumber
Eggplant
Green or Red Pepper
Onions
Pumpkin
Garlic
Tomatoes
Zucchini

FRUIT

(if acceptable on diet): bananas, apples, grapefruit, peaches, strawberries, blueberries, raspberries, lemons or limes

HEALTHY FATS

Natural Style Peanut Butter
Olive Oil or Safflower Oil
Nuts (peanuts, almonds
Flaxseed Oil

DAIRY AND EGGS

Low-fat cottage cheese
Eggs
Low or Non-Fat Milk
Bottled Water


CONDIMENTS & SPICES

Diet Soda
Crystal Light
Fat Free Mayonnaise
Reduced Sodium Soy Sauce
Reduced Sodium Teriyaki Sauce
Balsamic Vinegar
Salsa
Hot Peppers and Hot Sauce
Chili powder
Mrs. Dash
Steak Sauce
Sugar Free Maple Syrup
Chili Paste
Mustard
Extracts (vanilla, almond, etc )
Low Sodium beef or chicken broth
Plain or reduced sodium tomatoes sauce, puree, paste)

Finally, if you haven't already, make sure you read the 13 Weeks To Hardcore Fat Burning Diet, sincerely the best cutting diet ever. Everyone had amazing results with it, myself included. You'll also learn plenty of things about your nutrition and how your body works. A must read.
I suggest you to follow it.

Good luck dude.

 

[AirWolf]

Great. I answered to your post on another thread about the PWO shake after a cardio session. Don't do it mate.

Good luck dude.

Thanks again Psykosik...I'll use that list and probably add some more brown rice and veggies on my cardio days. I would throw some more k at ya, but it won't let me.

 

[Psykosik]

Thanks again Psykosik...I'll use that list and probably add some more brown rice and veggies on my cardio days. I would throw some more k at ya, but it won't let me.

It's alright bro, thanks for the first, and thanks for thinking of adding some more I'm here to help though, K's aren't my priority

Just to make sure, did you read the part about the cutting diet ? I put it at the end of my post, I'm not sure if you read it or not.

Take care.

 

[AirWolf]

Just to make sure, did you read the part about the cutting diet ? I put it at the end of my post, I'm not sure if you read it or not.

Take care.

Yah - I read that article at some point last week - I'll try to go through it again today if I have the time.