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The Ultimate Diet to Get Ripped while Maintaing Muscle.

please answer my qu's crum...

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.


out of interest ..do you drink diet sodas?
 
Before I didn't drink diet sodas, But now I do, remeber this isn't a keto diet, so even if it does kick you out of ketosis, who givzafuck.

As long as you drink your 1-2 gallons of water a day, go ahead and have a diet soda or 2.
 
hey so diet sodas kick you out of ketosis??maybe thats my problem, haha. well crum im gonna give it a shot thanks a lot
 
this may or may not help

If you go to www.Champion-nutrition.com they have a pre-contest diet program you can download to help keep you on track. You may have to mess around with your weight and all that bullshit to get the caloric outcome you want (they use some weird point system) you can add in all your own food and Supplements. It's a great way to stay focused and on Target. It also prints off in a nice EXCEL format to keep hard copies

Crum- I've been doing the original diet for about 3 weeks now and it's cutting my up pretty hard. Thanks for posting it !!!!
 
hey crumb i have always had a good diet like yours but now i dont have any post workout carbs due to the fact that it halts fat burning and dosnet used stored fat for energy...i take a fat burning pill or some amino tabs..is that good? well mabye listening to those flex mags saying eating dextrose and malto after a workout is good and stops muscle breakdown..i used to do this and saw it did nothing and i didnt loose fat so i stopped it...its been a 3 weeks and i really cant tell a difference ...in my past i used to starve and just eat protein but mabye that fuked up my metabolism and every carb i eat it will turn to fat//? can this be true ? can my body get so used to my diet over 5 months of eating GOOD LOW carbs wit an occational carb up that it stOPS BURNING FAT? i nEED HELP bADLY
 
missy stop stressing..u will have a heartattach soon!

crum...today post workout i tried something different (mod diet);
recovery drink with approx 20 cals, 9 carbs, 7 sugars, n/a pro and fat.
about 30mins later had a protein drink w low gi carbs p=48g, cho = 21g.
this is a bad choice? ive never tried the post workout gluclose thing before.

and finally.. on the orginial diet pro=200g, fat=75g, cho=15-20g (veg only).

thanks again for all your help and encouragement!;)
 
missyd143 said:
hey crumb i have always had a good diet like yours but now i dont have any post Bla bla bla BLA FUCKIN BLA workout carbs due to the fact that it halts fat burning and dosnet usedBla bla bla BLA FUCKIN BLA stored fat for energy...i take a fat burning pill or some amino tabs..is that good? well mabye listening to those flex mags saying eating dextrose and malto after a workout is gooBla bla bla BLA FUCKIN BLA d and stops muscle breakdown..i used to do this and but mabye that fukedBla bla bla BLA FUCKIN BLA up my metabolism and every carb i eat it will turn to fat//? can this be true ? can my body get so used to Bla bla bla BLA FUCKIN BLA my diet over 5 months of eating GOOD LOW carbs wit an occational carb up that it stOPS BURNING FAT? i nEED HELP bADLY
Click to expand...


Missy, seriously you cute lil nutty nut you...Listen....WHY - ARE - YOU - ASKING - THE - SAME - QUESTIONS - OVER - AND - OVER - AND - OVER - AGAIN?

Is it because you love to see my font? Hmm, I think that's it. My font is very sexy, I know.

Anyways Missy, listen the modified version is VERY simple. Get off of the Psychosis train, and simplify things.

Eat 6 Meals a day.
First three are some carbs, and a lot of protein, with no fat.

Last three are some fat, and a lot of protein, with no carbs.

Post workout meal: Eat some carbs, 20-30grams for your bodyweight.

Now get to work. If I see anymore homosexualic questions from you, I'm notifying George...Actually, I think you ARE George. George you silly bastard, Stop fucking with my Mind!!!!!
 
All or nothing

I'm using this diet already and my show isn't until the 1st week of may. I'll keep you posted on my progress. Already know this diet will get me dialed in big time. WHOOOOOOOOOOOOO! No one should bitch about this diet. If it was easy everyone would be doing it
 
Re: All or nothing

SDRaver said:
If it was easy everyone would be doing it
Click to expand...

No Shit...but this isn't even that hard..just suck it up and do it, and don't ask dumb questions..."Crumb, if I take exlax and some asprin will that stop the fat burning process"? People just read through the post!!!!
 
I'm an endurance athelete who trains anywhere from one to three hours a day (mostly running, with a little biking here and there), with 4-5 weight workouts as well. My running is fairly intense, in the sense that I'm not training at an aerobic "chit-chat" level. I was wondering if I would need more carbs, because my legs tend to feel really heavy and sluggish when I reduce carbs. But at the same time, I am in desperate shape to get lean fast due to a long and lazy offseason. Should I just suck it up for a few weeks, or should I include some more frequent carb-ups (maybe once every 2-3 days). I'd estimate my current bodyfat at about 10%; at 5-6% I start to "float" over the hills.
 
What's your goaL? You're at 10% now, you don't want to get to 5-6%...how about 8% then? Deal? cool.

If you're a Runner, yes.. you need more carb uPs, like you said, once every 3 days should be fine. Try it out, if you think you need it every 2 days, then do it every 2 days....bottom line is : IF YOU are a Runner, AND you train with WEIGHTS, that means you are an EXTREMELY active person, there fore, with a half-way decent diet you WILL lose bodyfat.
 
im on the mod diet

i really like it. dont know about bf% levels but i think i look more muscely : )) hahaha

ill get my bf% soon i guess. i dont really care anymore. its the best training diet ive seen.
easiest one ive ever been on..
 
HOW LONG DO U STAY ON THIS DIET FOR? IS IT HEALTHY TO EAT 20 GRAMS OF OATMEAL CARBS B4 WEIGHTS? AND ALSO WHAT ABOUT COUNTING VEGGIES AS CARBS? LIKE I DONT COUNT BROCOLLI N SPINACH...IS THAT OK OR TOO MUCH COUNTS
 
missyd143 said:
HOW LONG DO U STAY ON THIS DIET FOR? IS IT HEALTHY TO EAT 20 GRAMS OF OATMEAL CARBS B4 WEIGHTS? AND ALSO WHAT ABOUT COUNTING VEGGIES AS CARBS? LIKE I DONT COUNT BROCOLLI N SPINACH...IS THAT OK OR TOO MUCH COUNTS
Click to expand...

LOL!
 
Missy, girl, i mean fuck. What is your deal? Read this whole thread again. You'll see that you asked those questions many times already in this very thread and they were answered for you. Why you gotta go makin a diet so damn hard? Jeeez.
 
Actually, I DO want to get to 5 or 6%. "Floating" over hills is a good thing as compared to struggling over them :) I guess my concern is that the more frequently I carb-up, the slower the fat-loss will be, but the better my training will go while losing fat. On the other hand, I could be more strict for a shorter time period, and while my training will suffer, I will be done with the diet faster, after which my training will be much improved due to my leaner body AND my maintenance (higher carb) diet.
 
JUst wanted to say how much i f ucking like this diet Crum. I"m getting better results on this than i did on a ckd plan. Almost three weeks on it now.

starting weight 186
two days ago 175

enough said....


Gymrat123
 
Original plan foooo



6 scoups of whey

3 oz of boneless chicken

1-2 cups of broccili

4 oz tuna

4 oz steak

9 large egg whites

1/2 cup of cottage cheeze

1/2 cup of oatmeal

1 tbs of mayo

1 tbs of flaxseed oil
-------------------------------------------
protein 250g
carbs under 50g
fat around 50-60g
total cals are 1900 or so
 
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I looked through the thread but I must have missed it. I'm should the protein consumed be per pound of body wt. or per pond of lean mass. I currently at 480/pro/day, 50-75/carb/day, and 120-150gr/fat/day. Actually I've been consuming more like 520gr/pro/day. I'll take a flaming as long as i get the info I nee.

Build a 100 buildings they call you a master arcitect; suck one dick and they call you a CockSucker go figure:rolleyes: LOL.

I get my BF measured again in a few days and my show is May 10. So once it's measured I'll get back
 
For Misssyd

You could totally get ripped if yo just rode my TripleX69Precor Penis Playstaion. Hours of endless yet fun cardio :p 30-45 min. just 5xweek.:p
 
Really?

Well, I just went through the whole post(1.5 hours)
and it seems that she has re-occurring amnesia..... :)

Fonz
 
SO I left and hopped on the Isocaloric bandwagon for a week. And, urm, well, fuck that shit, I'm back! God I love this diet.
 
went with the orginal diet this weekend..

and put on 0.5kg. not much...but shouldnt i lose mass (even if its water) if my carbs are under 20g?
weird..but hey, i still love this diet (mixing mod and original).

my pro was probably a bit lower than usual (usually around 200g)...but i wasnt doing weights this w/end..just some cardio. my fat was high..about 60-70g.

i guess i should get my bf% tested to see what the deal is..?
 
So far so good i think

This diet is on track. got tested today. Came in @ 5'8" 237 lbs. @ 10% bf. The show dates i have are 20 APR and 11MAY 2002. Taking in no less that 480 gr/pro/day , 50-75 gr/carb/day and 120 gr/fat/day (1/3 coming from flax oi) Any comments are advice feel free.
 
crum...my diet on the w/end looked something like this..am i on the right track?
m1; 1 egg, tuna, flax and green salad
m2; protein shake and flax
m3; salmon w olive oil and green vegies
m4; tuna in olive oil w green salad
m5; protein shake w almonds and flax
approx 10-20g fat per meal...too much?
 
Sd your shit looks fantastic...great job broski.

Rez you're pretty much on Point as well, but I would suggest reducing the fat Just A LITTLE BIT...for example when you have Salmon..don't add the extra olive oil...salmon is fatty enough alone.... When you eat tha Almonds have maybe a 1/2 teaspoon of flax..not a whole tablespoon...just little things like that...Other wise you're doing fantastic...Great job guys.

Just think of how Powerful you'll feel once you accomplish your goals.
 
i know crum..i already feel sooo much better...more in control. i know that i dont have to b 100% exact w this diet as long as the ratio and grams are pretty much equal to your suggestions.
the flax i have kept to 10mls (1 teaspoon) only which is 10g fat. so i think i am ok with the fat content on low-zero carb days.

wondering about incorporating dairy? I havent had it in ages and thinking i might add some yellow cheese on no carb days as a fat/pro source and cottage cheese on the mod diet (eg last meal before bed). I dont have milk, and thinking my calcium levels are pretty low. Should i forget this idea and just take a cal. supp?
 
Calcium supp is something you should take, specially since you're a Girl. If you want to incorporate Dairy, some good ol' chedder cheese is somewhat okay if you have it once in a while on tha Original diet...just don't go overboard on it... personally I would avoid the cheese while on the Original diet. Remember it's only 8 weeks.
 
ill take the supp...
but im doing the mod diet...thats not as restrictive. ie i could last on it more than 8 weeks, and intend too.
I want to know one thing though..i was considering 'bulking' in winter..is it necessary to do so. or can this mod diet be a diet for-all-yr-round? Im too scared of putting on fat and not being able to drop it if i do a bulking cycle
 
Thanks Crum

I'll be getting BF tested every 2 weeks. I can already tell this diet will keep me from having to do tons of cardio. My 1st show last march of 2001 I stepped on stage @ 188 so I will definitley be steppin on stage with a lot more muscle.
 
crumb cake,

i have maintained 4 seasonal BF under 5% for the last 4 years, and I can tell you that this diet is not going to work. Neither one will.

The key to being shredded (actually shredded, not some puny ass 6% BF bullshit) is by eating only vegtables and protein and a very small amount of fats. Most of the protein consumed should come from either turkey, chicken, or fish. I highly recommend tuna.
One should never be allotted rice or oatmeal, or another similar carb while cutting. If you keep consuming those types of carbs you will never see the light of day.

Fats should come from flax seed oil if you cant get them all from your meats.

It usually breaks down to this: 80% protein (this is absolutely necessary) 10% fats, 10% carbs (these being only consumed from vegtables)
 
i can see the flames already...

what does your cutting diet look like topaz? give an example day....
 
topazspindledirt said:
crumb cake,

, and I can tell you that this diet is not going to work. Neither one will.

The key to being shredded (actually shredded, not some puny ass 6% BF bullshit) is by eating only vegtables and protein and a very small amount of fats.

One should never be allotted rice or oatmeal, or another similar carb while cutting. If you keep consuming those types of carbs you will never see the light of day.

Fats should come from flax seed oil if you cant get them all from your meats.
Click to expand...

Nice job bro, I'm proud of you.

Notice though that tha title reads "....While preserving Muscle Mass" ?

I'm positive you can get ripped by eating only 10% carbs and 10% fat...but is it the best way to go about doing it? No. You WILL (Unless on meds) , I repeat - you WILL lose more muscle mass, than if you kept your Fat intake a little higher.

60% pro, 40% fat (UNSATURATED!), 10% carbs IS pretty much the guidelines for the Original formula....

Tha modified diet isn't really for people to get into 4-5% Bodyfat (Although it still can be done)...tha modified diet is more for people to get their Abs poppin out to look good for tha Bitchez.

Tha Original is for Razor sharp incision like cuts. Don't say it "Won't" work, because then you would just be acting as Silly as Richard Simmons.

They both WILL work, and i've witnessed them work - Many times.

Anyways - Keep uP on your program, I give you props for your discipline and desire to stay lean. Nice job commrade.
 
Last edited:
I tend to consume roughly 2200 cals total

450 g of protein, 22 g of fats, and 50 g of carbs.

usually this means: 11 cans of tuna, 1 tblspoon flax oil and the rest of the carbs come from cucumbers

6:00 tuna, cucumber slices,

8:00 tuna, cucumber slices,

10:00 tuna, cucumber slices,

12:00 tuna, cucumber slices,

2:00 tuna, cucumber slices,

4:00 2x tuna,

6:00 2x tuna,

8:00 2x tuna, 1 tblspoon flax oil,



This has worked very well for me.
 
Exactly Topaz

exactly, the program works great for you just at this works great for others. It comes down to "Supply Ecomomy" meaningl the right tool for the right job. If it works for you use if it doesn't then don't.
 
Tha One CrumCake said:


Nice job bro, I'm proud of you.

Notice though that tha title reads "....While preserving Muscle Mass" ?

I'm positive you can get ripped by eating only 10% carbs and 10% fat...but is it the best way to go about doing it? No. You WILL (Unless on meds) , I repeat - you WILL lose more muscle mass, than if you kept your Fat intake a little higher.

60% pro, 40% fat (UNSATURATED!), 10% carbs IS pretty much the guidelines for the Original formula....

Tha modified diet isn't really for people to get into 4-5% Bodyfat (Although it still can be done)...tha modified diet is more for people to get their Abs poppin out to look good for tha Bitchez.

Tha Original is for Razor sharp incision like cuts. Don't say it "Won't" work, because then you would just be acting as Silly as Richard Simmons.

They both WILL work, and i've witnessed them work - Many times.

Anyways - Keep uP on your program, I give you props for your discipline and desire to stay lean. Nice job commrade.
Click to expand...

I have never touched any filthy steroid in my years of training,
as I do things the traditional way "discipline and hard effort"

The additional protein helps one maintain their muscle mass while on this diet.
 
topazspindledirt said:
I tend to consume roughly 2200 cals total

450 g of protein, 22 g of fats, and 50 g of carbs.

usually this means: 11 cans of tuna, 1 tblspoon flax oil and the rest of the carbs come from cucumbers

6:00 tuna, cucumber slices,

8:00 tuna, cucumber slices,

10:00 tuna, cucumber slices,

12:00 tuna, cucumber slices,

2:00 tuna, cucumber slices,

4:00 2x tuna,

dont u feel bloated from the sodium?

6:00 2x tuna,

8:00 2x tuna, 1 tblspoon flax oil,



This has worked very well for me.
Click to expand...
 
Either have I

All my gear has been sterile and correctly dosed:D but If you have the idea to start flaming people you use gear you had better be ready for a verbal barrage. For each to use is a personal choice. I applaud your efforts but you have a hint of negetivity in your wording.
 
Hey Rez...I've been meaning to ask you this but I kept on Forgetting...

...Where you serious when you said you have a Kangaroo in your backyard??

I'm serious.

?
 
I've got an Aussie friend with a pet kangaroo.

Topaz that looks like a diet I could easily do, except I would change it to chicken because I can't eat tuna without the mayo.

Plus, I don't know if I would really wanna take my fats that low I mean are you sure you don't lose a lot of muscle? And you ever try throwing some fiber supplements in there so that the protein doesn't cause to much of an insulin release. Those veggies are fibrous, but you could use more.

Sorry, I'm addicted to fiber.
 
crum u r kinda cute

dont really have a kangaroo...but when i went away to the south coast of New South Wales (sydney) last month, i saw some..they are very cute!!
 
I am on this diet at the moment and doing winny 100mgs/ED and Tren 40mgs/ED. All I can say is wow!! I am getting great results in body composition. I have been doing this for three weeks and I am getting really lean, hard and vascular. Here is my diet, tell me what you think CrumCake:

I am 5'6'' 180lbs approx 9% BF.

Meal 1: 5 egg whites, 30 grams whey, 1tbsp flax
Meal 2: 50 grams whey, 1 tbsp flax
Meal 3: Tina tuna, spinach, 1 tsp Mayo, 1 tsp Flax
Meal 4: Same as 3
Meal 5: 50 grams whey, 50 grams Ultra Fuel (Post W/O)
Meal 6: 200 grams Chicken breast, brocolli, 1 tbsp Flax.
 
That is pretty nice bro.

All I can think of is to incorporate more Lean Steak.

You're pretty much doing awesome, it's VERY similar to the way I would run it...even with the Ultra Fuel...Man I remember when I was bulking I would go through literally 5-7 bottles a day. The people at the Market would trip out when I pulled up my cart with just 40 bottles of Orange Flavored Ultra Fuel.


p.s. From now on I'm gonna call my Tuna - Tin a Tuna
 
stuck in the middle of the day...

for the past couple of weeks mymod diet has looked like this:

preworkout; whey and oats
postworkout; recovery drink (10carbs, 9g sugar) whey, oats
m1; egg whites, oats/sweet potato
m2; boiled chicken and green veg
m3-m6; pro/fat

now my concern is with m3...do i need at add a fat or a carb to this meal or leave it as it is?
If I have seafood instead of chicken is that ok or do i need to add carb/fat to this meal.

Thanks...ure no.1 fan

rez
 
Well just do whatever is Easier for that meal...If you got a can of tuna and some mayo - then eat that....if you got a chicken bowl w/ a lil brown rice - then eat that.

Switch it up, some days make it carb/pro some days fat/pro.

Love Always,

Your sex slave if you can ship me a baby kangaroo to Southern California.
 
crum..u sly thang u...

p.s. thanks for the reply..

o and by the way...i havent got my bf% done, but im sure im looking more cut. this w/end idid the orginial diet and lost 1.5kg...probably all water, but hey..made me feel great, especially since today is a highcarb day...
 
just dont want this thread to die..

haha..i think its too good to let go. so heres my qu for the day...

i was thinking about putting cottage cheese into my diet in the pro//carb catergory...any disadvantages in introducing it?
 
Just wanted to give an update as promised. I've been on the modified diet for just over a month now with 1 cheat meal per week on the weekend. I was 200 lbs Jan 4 and today I am 190 lbs and my strength has increased a small amount. One month to go before I get my bf% tested again. Thanks again One!
 
Finally

Wow .. finally did it
This thread is huge ... it cost me about 1 day to fully read and understand it (I'am dutch)

It motivated me to go for it .. i'am on 16% BF now

I only have 1 question. Are there lists around with food components on it wich mention the pro/fat/carb ratio's ??

Mark
 
Re: Finally

Amsterdam Mark said:
Wow .. finally did it
This thread is huge ... it cost me about 1 day to fully read and understand it (I'am dutch)

It motivated me to go for it .. i'am on 16% BF now

I only have 1 question. Are there lists around with food components on it wich mention the pro/fat/carb ratio's ??

Mark
Click to expand...

www.fitday.com
 
Just wanted to give an update on my progress

original plan

four weeks in

starting weight 186ish
a few days ago 171

strength is excellent....improvement in some lifts.

energy is fine.....

I've gone 13 days without a carb-up, so tomorrow i'm gong to hit the carbs pretty hard....



gymrat123
 
How many people are using Creatine?

Use it.

Don't worry about water retention at all, you won't really retain as much water while on this diet versus if you were on a bulking diet.

Keep the water intake uP.
Keep the Spinach, yes Spinach Intake uP as well, it''ll help you shed water and stay tight.
 
crumcake, i'm going to start the modified version on monday. What do you think about this to start the diet and the week off with?

7:30 am-Cardio

1. 8:30-Egg omelet with a little cheese and onions
2. 11:00-Protein shake with yogurt
3. 1 pm-Grilled chicken with brown rice.
4. 4:00 pm-shrimp salad
5. 8:00 pm (post workout)- tuna and pasta
6. 10:00 pm tuna and 2 whole eggs.
 
Crumcake, I need a little advise. I've become ill quite seriously on my lastest cycle and my motivation just wasn't there for dieting so I cut my cycle short. When I am fully recovered I am going to use the original diet at maintainence cals with some cardio to hopefully maintain most of my mass ( I know I will drop some) and cut some fat.

My question is: is it ok to use perhaps 4 - 6ius of Humalog insulin post workout? I think this would help me recover better after my AS cycle. I realise that I would have to wait 2 or 3 hours before hitting the fat/protein meals again to avoid fat gain.

Is this ok to do or am I asking for added bodyfat?
 
J21Allen said:
crumcake, i'm going to start the modified version on monday. What do you think about this to start the diet and the week off with?

7:30 am-Cardio

1. 8:30-Egg omelet with a little cheese and onions
2. 11:00-Protein shake with yogurt
3. 1 pm-Grilled chicken with brown rice.
4. 4:00 pm-shrimp salad
5. 8:00 pm (post workout)- tuna and pasta
6. 10:00 pm tuna and 2 whole eggs.
Click to expand...

Look great, I would't add the cheese to the egg omelet, I would throw in 5 whole eggs, onions n veggies.

Also on your protein yogurt meal, make sure your yogurt isn't that high in carbs, a lot of these low fat yogurts have 40-50 grams of carbs in them, so be careful, a good thing though is that if you look around a lot of "light" yogurts have 0-2 grams of fat with only 10-16 grams of carbs, and they taste great.
 
KillerLoop said:
Crumcake, I need a little advise. I've become ill quite seriously on my lastest cycle and my motivation just wasn't there for dieting so I cut my cycle short. When I am fully recovered I am going to use the original diet at maintainence cals with some cardio to hopefully maintain most of my mass ( I know I will drop some) and cut some fat.

My question is: is it ok to use perhaps 4 - 6ius of Humalog insulin post workout? I think this would help me recover better after my AS cycle. I realise that I would have to wait 2 or 3 hours before hitting the fat/protein meals again to avoid fat gain.

Is this ok to do or am I asking for added bodyfat?
Click to expand...

I don't Know shit about insulin, From what I've read, I wouldn't fuck with it. Fuck it. It's not something that is going to make or break you, your attitude and mental focus is whats going to make or break you.

If you tell your body not to lose muscle, IT wont' lose muscle.
If you follow the original plan to the bone, you SHOULDN'T lose any muscle.

Become a Warrior for 56 days, get your mental ruggedness up and do this shit. Finish it and get ripped. Fuck tha fatness.
 
Starting third week on this diet Monday. Down to 226 from 240! The fat is melting and muscles are HARD. Going to add Creatine this week. Thanks for this post Crum.
 
Also the brown rice and pasta has about 30gs of carbs each. I want to keep my carbs around 30-40 for the whole day. Any suggestions?
 
thanks man that was really helpful. you really think olive oil is ok/ i think i am all screwed up on what are good fats and just how much i can have,, but thanks anyway
 
QuikFx said:
thanks man that was really helpful. you really think olive oil is ok/ i think i am all screwed up on what are good fats and just how much i can have,, but thanks anyway
Click to expand...

good fats;

from meats..ie chicken, beef etc
fish...salmon, mackrel etc
from oils; flaxseed, olive
nuts; almonds, walnuts, peanuts
fruit; avaocado
 
crum, is this meant to happen..?

ok..so far been doing mod version in the week and original version on weekends.

This weekend, i had to wake up at about 630am to eat..i was so hungry...is this normal, or is my metabolism just getting faster?
Also i think my muscles look more flat when im not having carbs..i would think that depriving carbs meant you would look more cut?!

if you know why please explain...
 
Here is the breakdown of what i'm eating tomorrow

1. egg omelet with veggies
Cals: 350
Fat: 22.5
Carbs 5
Pro. 30
2. Protein shake with yogurt
Cals:460
Fat: 5
Carbs: 26
Pro: 66
3. Grilled Chicken with brown rice
Cals: 330
Fat 6.5
Carbs 32
Pro 37
4. Shrimp Salad
Cals: 250
Fat 17
Carbs 2
Pro 20
5. Tuna and Pasta
Cals 410
Fat 10
Carbs 42
Pro 37
6. Tuna and whole eggs
Cals 410
Fat 22
Carbs 3
Pro. 48

I'm thinking about cutting out the pasta and brown rice. Right now there are 110 grams of carbs and I think thats too many when trying to cut fat. What do you guys think about this?

Thanks for any help you can give.
 
not really...it depends, how much do u weigh?

but if you are sticking to the orginal plan..stick to it. simple..otherwise go modified version if you want to add pasta and rice. both will cut fat, every1 is different. try both.

im doing 1/2 mod 1/2 orginal...
 
visions said:
"6. (Post Workout) MRP or 2 servings of Whey/10oz Orange Juice. "

what is MRP??

Thanks.
Click to expand...

MEAL REPLACEMENT POWDER

usually has even/calculated amounts of carbs, pro, fats...its not a shake it is meant to recplace a meal
 
"p.s. NEVER mix Fat and Carbs at the Same meal."

can somebody please explain to me why this is important??

How long should one wait before eating one after another??
 
Re: Re: crum, is this meant to happen..?

p60 said:


yes, that is very normal. I am just about dying to have each and every one of my meals. Feel lucky you are hungry when u are waking up though, because then u get to eat right away. The worst is when at 8 p.m., u have ur last meal and u are still hungry and it'll be 10 hours before your next meal. that means sleeping on a hungry stomach. :(

I doubt your metabolism is getting faster, unless you are eating more often than u recently were. Chances are your body is getting hungry because of the deficit at hand, and your metabolism usually slows down to match the deficit over time.

your muscles may look more flat, but there is less fat in your skin, so u may or may not look more cut right away. The best is when you start eating crabs normaly again after your cutting phase is over. Then the fullness comes back, and you maintain the fat loss. That is when you will probably look best IMO.
Click to expand...

i think you should add another meal before bed. if you are hungry your body will start breaking down muscle for ful. add a small meal before bed if your hungry, and especially if you've got cardio FTITM on an empty stomach
 
Do not go hungry.

Seriously though, Wow, eating every 2 1/2 hours and you guys are STILL hungry. I love you beasts.

EAT if you're fukcing hungry dammit.
 
on cardio days..

i do low carbs. should i still have some type of pro/carb meal after cardio or stick to pro/fat?
 
i know i know...but its always nice to know that your on the right track:)

i started my new aim this morning..which is to improve my endurace training...i want to start running longer distances and enjoy it, i want it to be easy and fun.

i like making new challenges for myself :freak: :D
 
just didn't want to see the thread get lost.

I"m on week 6 of the diet, and things are going well.

My only prob, is i'm not really seeing my weight drop. I"m pretty sure i'm still losing fat, but the scale remains stagnant. My strength is excellent though....improving in many lifts.

starting weight is was about 185.

A few days ago, i was 169.

I'm getting around 1800-1900 calories a day.

do you think that maybe that's too low.
 
Where I'm at now

My show is not until 11 MAY. I've been on the diet for a month and sitting at 5'8'' 232 lbs. This is the most seperation I've had at this body wt. this diet along with my

-1000 mgs of Test/wk
-400 mgs./ EQ/wk
-600 mgs/ Decca/wk
-75mgs./Fina/day
-20 mgs./Nolvadex/day
-50 mgs/Proviron/day
and by this week winny and arimidex hopefully

I'm the stongest and leanest I've been at this body wt. And it's a major morale boost because my ex gf who I'm trying to get back together with has to see me a few times a week.:p She say she doesn't want to get back together over the phone. But latley I've showed up to her house unannounced and it's a whole different story. Her being a personal trainer she has to see what's under the clothes and I've been getting a huge 2 thumb's up from her. Ok this is going off track. What can I say I'm not quite there yet but the process so far has been worthwhile. thanks Crum
 
Re: Where I'm at now

SDRaver said:
My show is not until 11 MAY. I've been on the diet for a month and sitting at 5'8'' 232 lbs. This is the most seperation I've had at this body wt. this diet along with my

-1000 mgs of Test/wk
-400 mgs./ EQ/wk
-600 mgs/ Decca/wk
-75mgs./Fina/day
-20 mgs./Nolvadex/day
-50 mgs/Proviron/day
and by this week winny and arimidex hopefully

I'm the stongest and leanest I've been at this body wt. And it's a major morale boost because my ex gf who I'm trying to get back together with has to see me a few times a week.:p She say she doesn't want to get back together over the phone. But latley I've showed up to her house unannounced and it's a whole different story. Her being a personal trainer she has to see what's under the clothes and I've been getting a huge 2 thumb's up from her. Ok this is going off track. What can I say I'm not quite there yet but the process so far has been worthwhile. thanks Crum
Click to expand...

has the fat loss been steady for you?

And how are your daily calories looking?

thanks bro.
 
Last edited:
Insulin Management

There's a lot of comments about not mixing carbs and protein in the same meal.

I know you're not eating lots of carbs, but when you do, should there be a concern about spiking insulin levels? Can you just add a serving of fatty acids to slow the absorption of the carbs?
 
I make sure that I'm always getting my 2gr/pro/lbs a day. the fat recommendations that crum put out is what i follow. I know at the very least I'm not ever dippping below 3,000 cals a day.
 
SDRaver said:
I make sure that I'm always getting my 2gr/pro/lbs a day. the fat recommendations that crum put out is what i follow. I know at the very least I'm not ever dippping below 3,000 cals a day.
Click to expand...

how much do you weigh?
 
Gym, my man.

You weigh 169. Say 170.

340 grams of Protein.
75-100 grams of Unsaturated Fat. (Switch it up every few days)
40 gram of carbs post workout, Unlimited Veggies, Oatmeal/Brown rice (no more than an additional 30 grams).

Make sure you're training hard bro, Hit the cardio hard as well.

Great job though Gym, you are one dedicated mo fo. I love you.


SD, send pics of you holding your trophy. I wanna see that shit in Print and use it as the Wallpaper for my Desktop.


Timmy, if you're on the original plan, then the only time you'd be eating a lot of carbs is "IF" you have a carb-up day once every 4-6 days or so. This "MIGHT" depending on the person, make you feel tired due to the insulin factors. If this happens to you, Oh well, Just something you'll have to deal with.

But remember, carb-up isn't "all you can eat sugar pops", it's Complex grainy type carbs. It really should not throw you in this "coma" state, ESPECIALLY if you're eating protein with your meals.
 
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