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The Ultimate Diet to Get Ripped while Maintaing Muscle.

creatine and glutamine while on low your diet

Hey crumb i intrested in taking creatine while on this diet, but i'm concerned about the water retention creatine causes (in me anyway).

later

Gymrat123
 
Just consider that although it causes water retention that doesn't mean you wouldn't be losing fat. So it wouldn't hinder your progress, it is just that you would stay bloated until you came off creatine.

Actually if you are planning on eating hypocalorically then it might be good to aid in recovery since you wouldn't be getting enough calories to build muscle.
 
Originally posted by acer290 [/i]
Just consider that although it causes water retention that doesn't mean you wouldn't be losing fat. So it wouldn't hinder your progress, it is just that you would stay bloated until you came off creatine.

Actually if you are planning on eating hypocalorically then it might be good to aid in recovery since you wouldn't be getting enough calories to build muscle.

i agree.
 
Gym listen to Acer, he's right.

Take creatine, I chose not to simply because I'm a lazy fuck.

But it'll help keep your strength levels even higher.
 
I'm not concerned with water retention at all. I"m sure it's been posted already, but how (if) would you use this diet for bulking?

One more query for ya. My protein (Optimum Whey) has 2.5 of carbs per serving. well this result in any problems.

thanks

gymrat
 
Last edited:
Got another question for the experts...I am doing well on my Protein/Carb intake, but how much fat should I be taking in on the modified diet. I've been on this diet for a little over a week (I know that's not very long) and I stopped taking creatine...plus I have started doing cardio regularly, but I haven't lost a pound. I assumed I would at least lose some water weight. I know I shouldn't go by the scales, but it is a lot easier to motivate yourself when you have proof of results. Thanks for the help Crum and the rest of you guys.
 
Crumb,
been following the original for like two weeks now, i have made goodprogress on the weight loss. However i feel so flat, and i cant seem to gt a pump during my work outs. what should i do about this? i am thinking about doing a teen show (natural) after this diet. anyway i need some advice.
 
its the same as his original..........
but ths is how it looks
1. protein shake 60 grams w/ tblsp of flax
2. 10oz lean steak 2 cups of green beens
3. 10 oz lean steak 2 cups gb
4. shake 60 grams of protein and tblsp of flax
5. 2 cans of tuna plain
6. 10 oz of fish 2 cups g.b
7 shake 60 grams of pro w/ flax
afte my workouts i have meal 4 with 8 oz of oj
I have no cheat days or carb up days.
 
It might be a good idea to increase the duration and/or the intensity of your cardio sessions.

what are your stats bro?

later

Gymrat123
 
Last edited:
gymrat123 said:
I'm not concerned with water retention at all. I"m sure it's been posted already, but how (if) would you use this diet for bulking?

One more query for ya. My protein (Optimum Whey) has 2.5 of carbs per serving. well this result in any problems.

thanks

gymrat
Click to expand...

Tha modified version can DEFINITELY BE used for bulking and in fact it will help add LEAN mass.

Basically do the modified diet - with more food.

1) 3 servings whey mixed in 12oz skim milk, Oatmeal, Banana
2) 2 Cans Tuna, Light mayo, 4 slices wheat bread, Glass of o.j.
3) 10oz Chicken breast, big bowl of Rice, teryiaki sauce, veggies

4) 10oz Lean steak, Veggies
5) 10oz Salmon, 1 tablespoon full fat mayo, salad
6) 3 servings whey mixed in water, 2 tablespoons Flax oil

7) (optional) Wake up in the middle of the night: 2 servings Whey/Serving Flax Oil.

Don't sweat the 2.5 grams of Carbs in your Whey. Remember this is not a Keto.
 
beardog said:
Crumb,
been following the original for like two weeks now, i have made goodprogress on the weight loss. However i feel so flat, and i cant seem to gt a pump during my work outs. what should i do about this? i am thinking about doing a teen show (natural) after this diet. anyway i need some advice.
Click to expand...

Bear- Your diet looks fucking fantastic. Great job man.
Include a Carb up (Complex sources) every 4 days, and you should get your Pumps back.

No fucking cheat days though, good shit.
Complex carbs for carb up's once every 4 days won't really Halt the fat loss process and you'll feel Much better. Give it a try.

I'm proud of you bro, good shit.

Peace.
 
OKIE said:
Got another question for the experts...I am doing well on my Protein/Carb intake, but how much fat should I be taking in on the modified diet. I've been on this diet for a little over a week (I know that's not very long) and I stopped taking creatine...plus I have started doing cardio regularly, but I haven't lost a pound. I assumed I would at least lose some water weight. I know I shouldn't go by the scales, but it is a lot easier to motivate yourself when you have proof of results. Thanks for the help Crum and the rest of you guys.
Click to expand...

Okie you weigh around 200lbs right?
Just take about 20 grams of Fat in each of your last 3 meals, Make sure they aren't SATURATED FAT grams though, and instead make SURE they are unsaturated fats.

It could be because the creatine is still in your system, but really bro, all I can say is that everyone is different in respects to fat loss, but you WILL lose fat if you stick to it. Just don't Cheat.
 
thanks Crumcake. It's really good of you to help everyone out so thoughly.

Keep up the good work mate

later

Gymrat123
 
crumb,
thanks man, i willdo the carb up every 4 days, but should i just make that in one meal, or throughout the day?
gymrat,
as of now i am 210 at 9% i just came dow from like 225.
 
Crumcake??

Hey bro can you give us some of your stats.

How did you develop this diet? what other diet techniques have you used?


Later Gymrat123
 
beardog said:
crumb,
thanks man, i willdo the carb up every 4 days, but should i just make that in one meal, or throughout the day?
gymrat,
as of now i am 210 at 9% i just came dow from like 225.
Click to expand...

Bear, Hmmm, Maybe for that One day you should do the MODIFIED version, First 3-4 meals Carbs/Pro, Last 3-4 meals Pro/Unsat Fats.

Try it out, I would do the Modified version for that One carbup day first, - But If you still Feel Flat, then go ahead and do the carb up once every 4 days, for the Entire day.

Good Luck.
 
Re: Crumcake??

gymrat123 said:
Hey bro can you give us some of your stats.

How did you develop this diet? what other diet techniques have you used?


Later Gymrat123
Click to expand...

What!? You want MYYY STATS???
Shieeet, i'm a MONSTER! I'm bigger than all of you - put together.

Just messin, Currently I'm at 179-181lbs, 10%.

This is after 2 months of FUCKING uP, THA worst I've fucked up my entire life. Schedule, Physical Therapy, School, and a new job has really taken a toll on me.

2 months Ago, I was 179lbs at apprx 7%.

8 months Ago, I was 195lbs at apprx 14%

12 months Ago, I was 152, 12%.

28 months Ago, I was 184, apprx 22%.

One day I was sick and tired of being just a Chubby motherfucker who was good at Basketball.

I wanted to be a lean motherfucker who was great at Basketball.

I started doing Jump Ropes and Bicep Curls (LoL) to me shed my first 10lbs of Blubber, To be honest, I remember I would go to tha grocery store and look for food items that had "NO FAT", I would load up on Pepsi, 7-uP, Fat Free cookies, etc, etc.

A friend of mine once showed me a magazine,,you know that Bill Phillips mag, with that Evolution guy on it,,transforming.... most of you know what i'm talking about.... Anyways, Looking at that picture,,I was like "OH my GOOD GOD!!" , IT'S POSSIBLE! -

I then started gathering as much info about training and nutrition as I could, and Basically I would eat TONSSSSS of grilled chicken breast, Plain Tuna and MRP (either Myoplex or Nutriforce) and to be honest with you - I CAN'T THINK OF ANYTHING BESIDES THOSE TWO THINGS THAT I WOULD EAT??

Well a somewhat good diet, accompanied by Jump Ropes and now bicep curls PLUSSSSSSS OTHER BODY PARTS! - I shed pretty much ALL of my blubber, People didn't recognize me. It was weird, but super Cool.

Well eventually, I decided that I was TOO small and started learning about Bulking Up...Actually Milos Sarcev was the first to talk to me about PROTEIN and the IMPORTANCEEEEEEEE .. MAJOR IMPORTANCE OF IT...."Your diet should be 50% Protein and 50% good Carbs, the fat is whatever that is in your protein meats"...is what he told me.

Well, After about 4 months of Training 5 times a week at 4:30am along with eating roughly 400!!!! Grams of protein a DAY...I Gained 35 or so lbs. Most of it was Muscle. Damn I was happy.

Then I decided to cut up..... that's where after reading... I put this plan together for myself. And it worked...i Was down to 6-7% bodyfat...pretty much ripped.

Now, i'm where i'm at, simply because, I WAS A LITTLE BITCH for 2 months, and trained maybe once a week (if that) and ate like Opera.

So Fuck me. I Fucked up.

But today was my first day BACK on track - and man, it's totally weird how this post came up... Helped me reflect on tha past - that's good.

Peace :bday:
 
Xtreme2001 said:
CrumCake- Does it matter which bread I would use for the modified diet? Whole wheat or whole grain?

Thanks.
Click to expand...

I would go with whole grain, but to be honest it's not going to make a noticable difference after the diet is over. Go with tha cheapest one.

Remember just don't go overboard with tha bread, just because the modified diet allows carbs, bread generally isn't a good form, but still - as long as you keep the gram number lower, you should be fine.

Goodlukc.
 
crumb,

hey bro...............
i have been following the original diligently for 3 weeks now. Man and i feel like shit, my strength is way down. i am thinking of cycling my carb intake every 4 days instead. i would do this...........400, 300, 100, 50 then repeate. how does this sound?
 
hey crum...just a quick update on my progress w your mod diet so far..
been good...dont know about bf%, but i feel better and more in control over what i eat and when.
thanks for your help, ill keep you update with % soon.
:D

one last question...do you recommend this as a way of eating for life or should you change it every now and then? Is it a strickly cutting diet, and if so how would you change it when your not cutting? Just add more food?
 
Re: crumb,

beardog said:
hey bro...............
i have been following the original diligently for 3 weeks now. Man and i feel like shit, my strength is way down. i am thinking of cycling my carb intake every 4 days instead. i would do this...........400, 300, 100, 50 then repeate. how does this sound?
Click to expand...

Sounds good, if you feel like shit - INCREASE carbs dammit. BUT - Are you sure you're eating enough fats (unsaturated) though?

Usually higher fat intakes will help you keep strength.

If you want to cycle it do: Mondays 400, Tuesdays 300, Wednesdays 100, Thursdays 50, Fridays 50, Saturdays 50, Sundays 0 - Repeat.

How much fat have you lost so far now?
 
rez said:
hey crum...just a quick update on my progress w your mod diet so far..
been good...dont know about bf%, but i feel better and more in control over what i eat and when.
thanks for your help, ill keep you update with % soon.
:D

one last question...do you recommend this as a way of eating for life or should you change it every now and then? Is it a strickly cutting diet, and if so how would you change it when your not cutting? Just add more food?
Click to expand...

Rezzy Nice job mate.

Tha modified diet is probably 50 x better than a Body 4 Life type diet. So yes, you can use the MODIFIED version as a lifestyle diet, you will have super low ldl levels and super high hdl levels, skin will look good, heart will stay pumpin, etc. etc.
 
no worries mate!:D

hey crum, do u ever eat tofu? I was thinking about having it instead of tuna for one of my carb/pro meals..it has little fat...would this be suitable for the first three meals?
 
One crum, thankyou for starting a great thread on this subject...
Now, for the question..
I train 6 days a week, 3 resistence and 3 intense cv workouts, and how i eat is this..
On the days when i lift, i will eat 3 pro/carb meals. and then go to the fat/pro combo for the last 3.
On the days i do cv, i hit the treadmill first thing in the morning on empty stomach, and then after 1 hour of fasting i resume eating, this time fat/pro all day.
Would you say that this falls somewhere in between the original and the modified version of your diet suggestions, and will this work in lowering my body fat whilst retaining muscle tissue.
My diet consists of at least 300 gms of pro a day
on the weight days my carbs are around 200( veggies included).
Fat runs at about 150/200 gms.
On non weight days, pro at least 300, carbs=75..(from the veggies) Fat=225/250(grams)
i weigh 210lbs
body fat 9%
Ihope this enough info to evaluate and comment.
thanks in advance.
 
Protein power said:
One crum, thankyou for starting a great thread on this subject...
Now, for the question..
I train 6 days a week, 3 resistence and 3 intense cv workouts, and how i eat is this..
On the days when i lift, i will eat 3 pro/carb meals. and then go to the fat/pro combo for the last 3.
On the days i do cv, i hit the treadmill first thing in the morning on empty stomach, and then after 1 hour of fasting i resume eating, this time fat/pro all day.
Would you say that this falls somewhere in between the original and the modified version of your diet suggestions, and will this work in lowering my body fat whilst retaining muscle tissue.
My diet consists of at least 300 gms of pro a day
on the weight days my carbs are around 200( veggies included).
Fat runs at about 150/200 gms.
On non weight days, pro at least 300, carbs=75..(from the veggies) Fat=225/250(grams)
i weigh 210lbs
body fat 9%
Ihope this enough info to evaluate and comment.
thanks in advance.
Click to expand...

Bro, you got tha right idea...BUT - your taking it WAYYYY too much Fat. 225-250 grams??? That's almost 2300 calories just From FAT alone, without including protein and carbs.

Do this:

NON-Training Days:
Chop down the Fat to around 100 grams/ Protein to 350 grams/ Carbs 30-40 grams.

Training Days:
(Now you're switching to tha Modified version), do 60 grams Fat (20 in each of your last 3 meals), Protein still at 350, Carbs at 100-150.

Remember the fat MUST come from Unsaturated sources (e.v. olive oil, fish, etc, etc, etc,) And carbs from Complex sources and Fiberous Veggies. Protein from Lean meats or powders.

If you start too feel flat (which I doubt), since you will be switching up from 30-40grams of carbs to 100-150 grams of carbs every day or so, But still If you do start to feel fat, include a Carb uP every 7 to 10 days.

Good Luck,

Welcome to Elite.
 
Thanks one crumb, just one question.
The carbs, wether they be fibrous from the veggies, or starches
soon add up.ie, peas, mushrooms, beans, broccoli, etc.. If you eat enough of them like i do, then the number of carbs soon add up.Should i count these, or only add up the starchy carbs..I add udo's choice oil to my protein when combing fat/protein.The other fats come naturally from steak and beef..
Calories Eaten Today .
PROTEIN=336
FAT=136
CARB=75.(from veggies and protein bar/whey powder).
TOTAL CALORIES.2960.
Now acording to fitday.com, i need 3973 calories, bearing in mind my calorific expenditure, to maintain body weight, which is roughly 1000 more than im eating.Is this a problem, or shall i stick to the above intake.

cheers bro, u da man...
 
i was thinking about doing that pro powder..think its a good idea...shock the body a bit.
On the pro/fat days is 20-30g pro/10g fat per meal enough? I weigh 47/8kg.
 
Rez, as long as you are splitting the meals into six sittings, then it sounds about right for your weight.How many carbs will you be consuming on your pro/carb weight training days..
Will be interested to hear how low you can get your bodyfat whilst retaining muscle tissue..

good luck.
 
well been on the mod diet for a while now...going pretty well. I havent put on any weight..but at least i havent lost any..dont want to.
on pro carb days im trying to cycle my carbs atm and try to get up to 100g carbs...but i find it hard to get that much in!
i have been on a low-carb all of last year..and introducing carbs back has actually been a challenge.
so..back to your qu: on weight training days, i'll have high carbs up 100g, on non weight training about 27-40g...this is excluding vegies...though the only (cooked) vegies i eat are zucchini and brocolli (others are lettuce, cucumber).

also wanted to know if its ok to have avocado as a fat?
 
rez said:

also wanted to know if its ok to have avocado as a fat?
Click to expand...

I myself have wondered this, It's sort of a quagmire since they have a LOT of healthy fats but also some carbs, sort of like Nuts.

I suppose using 2 tablespoons of Avocado on top of your Grilled Chicken or Lean Steak would be fine, a few times a week.

Tha only thing is, when i'm not Absolutely 100% unsure of something, it just bugs me.
 
same!!

i also wonder about balsamic vinegar..i put it on every salad i have...the bottle doesnt have it nutritional break down...i bet im pouring carbs onto my salads....hhmmm. it seems little...but if u have heaps of it...eveything adds up
 
Update on my progress.

I've beem on the original program for about 9 days. I'm feeling really good so far, and the weight is flying offff.

started 184
after 9 days 178

Granted a large portion of that is "some high quality h20" but waist is down to the point where it was at when i finished my last cutting stage....so eight weeks will indeed have me very cut.

I'm doing cardio six times a week, with variing intensity and length, and weight training five days a week.

keeping my protein over 250
keeping carbs around 40ish
fat varies slightly every days but around 60g usually.


i'll post again in another ten days or so.


Gymrat123
 
Gym, nice job brotha, Remember if you start feelin flat Include a carb up (NOT A CHEAT DAY!!) , just a solid, complex carb - carb up day.

Good luck
 
Tha One CrumCake said:
Gym, nice job brotha, Remember if you start feelin flat Include a carb up (NOT A CHEAT DAY!!) , just a solid, complex carb - carb up day.

Good luck
Click to expand...

Carb-up day, or carb-up meal????
 
Last edited:
I think A really awesome way to do this, might be to combine both versions, switching them out weekly.

No carb up days would be necessary if you do it this way. Maybe perhaps once every 14 days, depending on how u feel.
 
tHIS IS PERFECT

I just found out yesterday that my vacation for spring break was approved and need to loose about 7 pounds of fat.
Crumcake, what if i only want to lose 7 lbs of fat but still want to gain about 5lbs of muscle. Will this diet work for me? By the way, great post.
 
Big all I can say is, "what's your cycle like?"

Because unless you JUST started lifting weights, and are JUST starting a nutrition program, it'll be very difficult to gain 5 and lose 7.

But, Do the Modified version, You might actually gain a lil, who knows, stranger things have happened.

Make sure you're taking in 2grams of protein per lb of bodyweight, but keep tha carbs very low, unsaturated fat levels moderate.

Good luck.
 
Tha One CrumCake said:
Big all I can say is, "what's your cycle like?"

Because unless you JUST started lifting weights, and are JUST starting a nutrition program, it'll be very difficult to gain 5 and lose 7.

But, Do the Modified version, You might actually gain a lil, who knows, stranger things have happened.

Make sure you're taking in 2grams of protein per lb of bodyweight, but keep tha carbs very low, unsaturated fat levels moderate.

Good luck.
Click to expand...
Actually I've been lifting for several years but never got on a strict diet. Do you think it may be a good idea to bulk for about a month and then do this diet? I need to be looking good in exactly a month + a week. Thanks again crumcake.
 
hey crumb///

hey i used to have peanut butter and fats but kept carbs comin from veggies on my 3 low days and then i would have 1 high day of carbs like 150 grams and fat low....i did HIIT 20 min sprints and weights 3 times a week ...but i seemed to reach a plateu and now im doing walking for 60 min and uping my first 3 meals as carbs and lowering fats only having flax to the last 3 meals..is it ok not to rotate carbs or should i still do that to loss fat?
thanks i think i lost some fat while keeping muscle//but alot of people have something to say bout penut butter and carbs....and veggies and carbs //but i dont think those are carb sources as aposed to rice and potatoes...i was wondering if i cut them out will something happen cause i really dont add up those carb sources...should i> thanks
 
Re: hey crumb///

missyd143 said:
Hey Crumcake i've been doing this diet for 3 days, bla bla bla bla bla bla bla ...but i seemed to reach a plateu...bla bla bla bla bla...should I cut out tha peanut butter? bla bla bla bla bla.. thanks
Click to expand...

Missy, Will you marry me? Please, Just once. Come on, just one time.

Missy you can't reach a Plateau in just 4 days of dieting, just because every 15 minutes you look in the mirror, a new ab muscle doesn't pop out, doesn't mean your not making progress. Remember PRO'S diet 16 weeks straight sometimes. You're not gonna see a big big difference every freakin day.

Stick to what your doing, it seems cool, THEN AFTER A 5 WEEKS, come back and tell me if you're at a plateau or not.

Later cupcake.
 
missy..IMO, i think u should skip the pbutter..too many carbs. fats should be mostly flax and olive (little bit from avocado and nuts) and also remember to include to fats from the protein source..all adds up!
vegies should be zucchini and brocolli....i dont think its necessary to count these as carbs...i used to count them, but it i dont really think its worth it. they have lotsa fibre which u need.
make sure the other carbs you are having - the starchy stuff is low GI; brown rice, oats etc..
u should be fine.
what you think cruM?
 
Hey crum

Check this out.

My diet is pretty set right now but I can't afford to buy all that steak, can I change up for some chicken once in a while?

Also, I just brought some flax oil pills todays and a mutivitiam pills today. When should I take the flax? I got peanut butter for my shakes and I have 3 shakes a day.

I am not on no types of rice/bread just greens and beans (kidney beans) plently of chicken/steak and a straight water diet, no juices.

Basically I eat 5 times a day, every 2-3 hours even if it is only a can of tuna I count that as a meal but I try to consume food pretty often.

Tell me what you think. I am out for a smooth 6-pack and fat loss around my lower back area.
 
Main it looks cool, don't change shit uP. Perhaps you can switch out the PB in your shakes for Flax. Other than that, everything looks cool,

Later
 
Hey Crumcake....I bought all the gear

I went out yesterday and bought all the vitamins and oils you recommended. I also bought 10 lbs of red meat, 10 lbs of boneless chicken, veggies, whey protein powder, 6 gallons of water, and finally the George Foreman Grill. The grill works great by the way. I spend about $250 on everything. Dude I'm so hyped up. I'm feeling really motivated about this diet and can't wait to see my 6 pack out there for spring break.
Question: I didn't see you include egg whites in the diet. Is there a specific reason for that?
Thanks again for the diet and motivation.
 
Re: Hey Crumcake....I bought all the gear

bigwillster said:
I went out yesterday and bought all the vitamins and oils you recommended. I also bought 10 lbs of red meat, 10 lbs of boneless chicken, veggies, whey protein powder, 6 gallons of water, and finally the George Foreman Grill. The grill works great by the way. I spend about $250 on everything. Dude I'm so hyped up. I'm feeling really motivated about this diet and can't wait to see my 6 pack out there for spring break.
Question: I didn't see you include egg whites in the diet. Is there a specific reason for that?
Thanks again for the diet and motivation.
Click to expand...

Now send me some money for....hummmmmmm...motivational help.......

Way to go dude. Just spending all that cash should be motivational enough hahah


Gymrat123
 
Re: Re: Hey Crumcake....I bought all the gear

gymrat123 said:


Now send me some money for....hummmmmmm...motivational help.......

Way to go dude. Just spending all that cash should be motivational enough hahah


Gymrat123
Click to expand...
Word dude. I'm out $250 to start so I better follow through with it. It's on like donkey kong!!
 
Damn Will - You are tha Fucking Man. Everyone should do that before they start.

If you want to replace a Meal with a bunch of Egg Whites, go right ahead bro, I just don't like egg whites because they are too much of a hassle and you have to eat like 12 of em to get decent amount of Protein in. But if you really dig egg whites, and you don't mind spending the time crackin 12 of em open, AND you don't mind buying a Dozen eggs, then go ahead.

I would much rather eat 3 whole Boiled eggs and a Chicken breast with mixed veggies (onions,tomatoes,green onions, garlic), and incorporate this as one of your "Fat/Protein" meals.

Stay Focused William.
 
Hey bro. What do you season your meats with? I've been using seasoning salt but that stuff has tons of sodium which contributes to water retention. Thanks again.
 
This is the thing with Water retentions, it's only bad because you gain water weight, which makes you think you're not losing weight. BUT - if you know it's water retention, don't sweat it.

Actually you watch - your strenght levels will be much higher with water retention. It's advised to take 1/4 teaspoon of salt in your post work out meal to help with more. It does something like help saturate your muscles with nutrients.

Creatine bloat, salt bloat - Who gives a shit.

It's just water dammit. It'll go away. Just drink more water.

During the very end of your cutting plan, you can go ahead and stop using seasonings, but right now in the beginging, who cares, go ahead and use it. But if water retention really bugs you, then either drink WAYYYY more water to combat it, OR cut back on tha seasonings.

I just season my steaks with salt/pepper/garlic powder, sometimes I might use a tiny amount of steak sauce will cooking, just for a lil additional flavor.
 
Makes a lot of sense. It's just damn water so don't sweat it. Everything just tasts so good when its salty. Salty it is! Thanks bro.
 
a quicky..

can u only put grilled chicken w a pro/fat meal..I assume this b/c its usually grilled w olive oil?
 
Re: a quicky..

rez said:
can u only put grilled chicken w a pro/fat meal..I assume this b/c its usually grilled w olive oil?
Click to expand...

When I say grilled chicken, I mean either cooked over a Flame (bbq style) or on a george foreman grill.

Although if you were to sautee it in olive oil but you want it to count towards one of your carb/protein meals and not one of your fat/protein meals, just pat dry the olive oil off of it once it's done cooking. Or use a non-stick cooking spray to cook it in.
 
CrumCake: Before didn't you state that you were using Simply Whey by EAS?? I though that had about 4 - 6 grams of carbs per 20 grams of protein. Isn't this too many carbs for a protein/fat meal if you use whey and flax??
 
crumcake - i reviewed the diet and give it the thumbs up. my only question would be about cheat days. would it be so much to ask to include a cheat day in there every now and then. how about for naturally ectomorphic individuals who are already at a fairly low body fat, around 12 for example (this is my current case). i hope to bulk up for a while before i go into any cutting diets, but any comments you have would be appreciated.

matt
 
mattcanning99 said:
crumcake - i reviewed the diet and give it the thumbs up. my only question would be about cheat days. would it be so much to ask to include a cheat day in there every now and then. how about for naturally ectomorphic individuals who are already at a fairly low body fat, around 12 for example (this is my current case). i hope to bulk up for a while before i go into any cutting diets, but any comments you have would be appreciated.

matt
Click to expand...

thuder bay bro??? where you train at? I used to live there back in the day
 
Thanks one crumb, just one question.
The carbs, wether they be fibrous from the veggies, or starches
soon add up.ie, peas, mushrooms, beans, broccoli, etc.. If you eat enough of them like i do, then the number of carbs soon add up.Should i count these, or only add up the starchy carbs..I add udo's choice oil to my protein when combing fat/protein.The other fats come naturally from steak and beef..
Calories Eaten Today .
PROTEIN=336
FAT=136
CARB=75.(from veggies and protein bar/whey powder).
TOTAL CALORIES.2960.
Now acording to fitday.com, i need 3973 calories, bearing in mind my calorific expenditure, to maintain body weight, which is roughly 1000 more than im eating.Is this a problem, or shall i stick to the above intake.

cheers bro, u da man...

ALso, for those of us who like to eat very low gi carbs, then i suggest chana dall, which has a gi count of 8, which seems to be the lowest of any food i have come across.It tastes great as well.For info on chana dall, go to www.mendosa.com
Also red kidney beans at 27 are also very low..
 
I have been going with the modified version for about 2 weeks, and so far I have lost about 5 pounds. I take in 300-350g of protein, 100-115 carbs(50g coming from my postworkout shake in the AM), and 100g of fat. I take a cheat meal as a reward on Sunday. My strength and stamina have remained consistent. Hoping to shed about another 10 lbs over the next 5-6 weeks.
 
KillerLoop said:
CrumCake: Before didn't you state that you were using Simply Whey by EAS?? I though that had about 4 - 6 grams of carbs per 20 grams of protein. Isn't this too many carbs for a protein/fat meal if you use whey and flax??
Click to expand...

Eas Simply Whey has 2 grams of carbs per 20 grams of Protein, SO - 6 grams of carbs per 60 grams of protein.

If it had 4-6 grams of carbs per 20 gram serving, then you would be right, it's too much too use as one of your pro/fat meals.

The 2 grams per 20 grams of Protein is fine. The benefits TOOOOOOTTTTAAAAAALLLLYYYYYY outweigh any damage it can do, (which I highly doubt it will do any).
 
mattcanning99 said:
crumcake - i reviewed the diet and give it the thumbs up. my only question would be about cheat days. would it be so much to ask to include a cheat day in there every now and then. how about for naturally ectomorphic individuals who are already at a fairly low body fat, around 12 for example (this is my current case). i hope to bulk up for a while before i go into any cutting diets, but any comments you have would be appreciated.

matt
Click to expand...

This is tha thing: If you are Naturally ectomorphic and you're at 12% bodyfat but want to get down to 6-7%, Then Screw the cheat day. Since you're ectomorphic you will be able to lose fat easier than pretty much anyone who is not (with tha right diet/training of course).

So - SINCE you are able to lose fat MUCH quicker than most people, why not take ADVANTAGE of the genetics you've been blessed with and go 110% with the diet for let's say 5 weeks, NO cheat days, and boom....You're done.

Cheat days is will power. POWER. POWER.

Take advantage of your opportunity and skull fuck the cheat days.

Instead of having a cheat day, call it a Hell day, and Do the Opposite of the cheat day and eat:

Plain Tuna out of the Can
Raw Oats
Brocolli Stems
Raw Garlic
Fresh Flesh
and 5 Gallons of Water.

This way you will APPRECIATE the NORMAL days of this diet. Go through the hell day once every 10 days, and I GUARANTEE, YOU will savor every bite of that Tender London Broil steak with mixed colorful veggies and every sip of that Whey Protein powder.

Remember go through Hell to appreciate Heaven.
 
Pro Power,

PROTEIN=336
FAT=136
CARB=75.(from veggies and protein bar/whey powder).
TOTAL CALORIES.2960.


That is so perfect it's almost Sick.

Keep at it with those same ratios, nevermind what fitday.com said. Stick with these very ratios and watch the fat MELT.

If you want to increase calories, add more grams of Protein.
 
one crumb, body fat is melting away it would appear daily. Woke up this morning and looked so fucking lean that i wanted to have a big carb meal in case i was losing to much to quickly..I resisted, and went to gum on empty stomach 20 mins intense rowing, then 20 mins on the heavy bag, and pads, then 20 mins abs.... 1 hour fast, then back to the discipline of the diet,,
u da fucking man bro. Thanks for extra nudge i needed to tweak my diet from body 4 life to my present one..
 
hey i think my shape is fine //quite muscular and toned but not shredded..my diet and training is great i weigh 128 and dont eat carbs past 3pm...after heavy weughts i have any cabr i want but mabye this is stoppin me from getting abs...can someone help? is it possible genetics can stop me from getting a shreeded midsection??
 
missy you keep asking about genetics. Yes, it could be genetics, but I don't think that is your problem. You just need some damn patience. Remeber it is tough to be shredded when you are natural. Just be happy you aren't fat.

Yes, eating a better source of carbs after you lift would help you shed more fat than just eating whatever you want.
 
g'day all...

heya...tried the original diet this weekend! was kewl....
i trained on saturday morning had my only pro/carb meal post training and contined the diet, until this morning, now im back on the mod version.

I dont know if i got in enough fat though...how do i figure out how much is enough cruM?
i think i had around 200g pro 50g fat carbs about 15-20g.
 
hey acur what better source of carbs ?? how bout just whey ? and anyone heard or diet hot cocoa swiss mix? it has 25 calories for 1 pack and 4 carbs and 2 suagrs coming from skim milk..is that ok as a snack at night? its made with splenda not SUGAR,,,is this ok crumb?
 
HEY CRUM SHOT ME AN EMAIL ON THIS DIET. IVE READ EVERY POST, JUST WONDERING IF YOU HAVE IT ON PAPER, LIKE EXCEL OR SOMETHING THANKS
 
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