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The Ultimate Diet to Get Ripped while Maintaing Muscle.
- Thread starter Tha One CrumCake
- Start date
oneandthesame
New member
seem not to have much strength for my workouts on this diet it's like I run out of steam a lot faster than before and would like suggestions on my workout
day 1 chest tris
9 work sets for chest and 6 sets for tri's pyramiding up and working last sets to failure
day 3 back bi's and shoulders
7 work sets for back and 6 sets for bi's 3 for shoulders worked the same as before
day 5 legs about about 5 sets for quads 3 hams and 3 calves
also it seems to take a lot longer to recover from my workouts I stay sore longer any thoughts as to why ????
Is this typical or am I doing something wrong????
any help appreciated
day 1 chest tris
9 work sets for chest and 6 sets for tri's pyramiding up and working last sets to failure
day 3 back bi's and shoulders
7 work sets for back and 6 sets for bi's 3 for shoulders worked the same as before
day 5 legs about about 5 sets for quads 3 hams and 3 calves
also it seems to take a lot longer to recover from my workouts I stay sore longer any thoughts as to why ????
Is this typical or am I doing something wrong????
any help appreciated
Unless you are juicing that is way too many carbs. Most people overtratin on that much volume even while bulking and considering you are cutting I can see why you get tired.
Plus, you are doing more sets for chest than back- do you want to be disproportionate?
You are sore because you do not have as many carbs for recovery.
Plus, you are doing more sets for chest than back- do you want to be disproportionate?
You are sore because you do not have as many carbs for recovery.
oneandthesame
New member
thanks acer thats exactly what I thought too so I cut it back tonight to a 30 minute workout not counting 5 min warmup did 2 warm up sets of bent over rows then 1 set of 10 to failure
then 1 set of pull ups
then 1set of shrugs
then 3 sets of bb curls for biceps and thats it
how does this look??
btw my chest is my weakest part so I always push it probably to my detrement
then 1 set of pull ups
then 1set of shrugs
then 3 sets of bb curls for biceps and thats it
how does this look??
btw my chest is my weakest part so I always push it probably to my detrement
On the program now!
Hello Everyone! Love the thread. Thanks goes out to crum and everyone else who contributed to this post. Theres a lot of really good info here. This thread really helped me piece everything together. I've read and learned alot over the years but with this thread I got the big picture and also a simple straightforward explanation that helped me make sense out of all the things I had learned. I haven't worked out in over a year and half but guess what I started yesterday and this is my second day on the modified diet. I'll stick with this for 8 weeks and then I'll start cutting out more carbs. I'll also keep everyone posted on my results, hopefully on a weekly basis. I use to be 190lbs 14% BF... diet has been nothing but junk + no activity for about a year and half and right now im at 154lbs & BF somewhere close to 20. I'm 5'6". I'm finally back on track. Heres my current daily breakdown:
DAILY BREAKDOWN:
----------------
Meal 1.....1/2 Cup Oatmeal + 1 Scoop Whey Mixed w/ water
Meal 2.....2 Chicken Breasts + 1/2 Cup Cooked White Rice + 1/2 Cup veggies
Meal 3.....8oz Lean Steak + 2 cups Veggies
Meal 4.....8oz Pink Salmon Fillet + 2 cups Veggies
Meal 5.....POST WORKOUT SHAKE: 1 cup Cranbery Juice & 2 Scoops Whey + 20g Maltodextrin + water
Meal 6.....2 Scoops Whey + 2Tbls Flax Seed Oil
DAILY TOTALS BREAK DOWN ROUGHLY TO:
PROTEIN CARBS FATS CALORIES
250g.......90g......60g.....1940
Im not counting the carbs from my vegies. After a month or so I might cut out the rice in meal 2 but that will depend on my results.
HOW I PREPARE MY FOOD:
----------------------
MEATS:
I cook everything in the morning at one sitting. I season my meats with salt, pepper, and I marinate the steaks and salmon in italian dressing (not too much though). I dont marinate the Chicken breasts beause thats my fat free meat that goes with the carbs. I'll substitute white rice with brown rice but for now I have to finish what I bought.
Veggies:
I make one salad every monring and break that down into seperate servings. My salad consists of tomatoe, celery, lettuce, spinach, and cucumbers. I add about 1 tbls of olive oil for each cup and a little salt.
VITAMINS AND SUPPLEMENTS:
-------------------------
Stacker 2, 1/2 tab aspirin - Before Cardio in the AM
Multivitamin
Vitamin C
Milk Thistle
Vitamin E
Zinc
Folic Acid
Vanadyl Plus
CREATINE & Glutamine - Will start using after a month.
CARDIO:
-------
45 Minutes on stationary cycle 3 times a week
30 Minute jump rope/other 3 times week
WORKOUT:
--------
5 Days a week.
Monday : HEAVY AND LOW REP - Back, lower back, and Bi's.
WEDNESDAY : HEAVY AND LOW REP - Chest, tris, shoulders
FRIDAY : light back and bis
SAT : Legs
SUN : light chest tris
If anyone has any suggestions please go ahead and suggest. Im bassically trying to gain all the lean mass i lost, but i dont want to gain the fat. I use to do alot of bulking and cutting but im not cut out for that type of program I can always bulk
but i can never cut. I would rather gain slowly but cleanly. Thats about it. All I have to do now is prepare myself for some sweeeeeet results....
Hello Everyone! Love the thread. Thanks goes out to crum and everyone else who contributed to this post. Theres a lot of really good info here. This thread really helped me piece everything together. I've read and learned alot over the years but with this thread I got the big picture and also a simple straightforward explanation that helped me make sense out of all the things I had learned. I haven't worked out in over a year and half but guess what I started yesterday and this is my second day on the modified diet. I'll stick with this for 8 weeks and then I'll start cutting out more carbs. I'll also keep everyone posted on my results, hopefully on a weekly basis. I use to be 190lbs 14% BF... diet has been nothing but junk + no activity for about a year and half and right now im at 154lbs & BF somewhere close to 20. I'm 5'6". I'm finally back on track. Heres my current daily breakdown:
DAILY BREAKDOWN:
----------------
Meal 1.....1/2 Cup Oatmeal + 1 Scoop Whey Mixed w/ water
Meal 2.....2 Chicken Breasts + 1/2 Cup Cooked White Rice + 1/2 Cup veggies
Meal 3.....8oz Lean Steak + 2 cups Veggies
Meal 4.....8oz Pink Salmon Fillet + 2 cups Veggies
Meal 5.....POST WORKOUT SHAKE: 1 cup Cranbery Juice & 2 Scoops Whey + 20g Maltodextrin + water
Meal 6.....2 Scoops Whey + 2Tbls Flax Seed Oil
DAILY TOTALS BREAK DOWN ROUGHLY TO:
PROTEIN CARBS FATS CALORIES
250g.......90g......60g.....1940
Im not counting the carbs from my vegies. After a month or so I might cut out the rice in meal 2 but that will depend on my results.
HOW I PREPARE MY FOOD:
----------------------
MEATS:
I cook everything in the morning at one sitting. I season my meats with salt, pepper, and I marinate the steaks and salmon in italian dressing (not too much though). I dont marinate the Chicken breasts beause thats my fat free meat that goes with the carbs. I'll substitute white rice with brown rice but for now I have to finish what I bought.
Veggies:
I make one salad every monring and break that down into seperate servings. My salad consists of tomatoe, celery, lettuce, spinach, and cucumbers. I add about 1 tbls of olive oil for each cup and a little salt.
VITAMINS AND SUPPLEMENTS:
-------------------------
Stacker 2, 1/2 tab aspirin - Before Cardio in the AM
Multivitamin
Vitamin C
Milk Thistle
Vitamin E
Zinc
Folic Acid
Vanadyl Plus
CREATINE & Glutamine - Will start using after a month.
CARDIO:
-------
45 Minutes on stationary cycle 3 times a week
30 Minute jump rope/other 3 times week
WORKOUT:
--------
5 Days a week.
Monday : HEAVY AND LOW REP - Back, lower back, and Bi's.
WEDNESDAY : HEAVY AND LOW REP - Chest, tris, shoulders
FRIDAY : light back and bis
SAT : Legs
SUN : light chest tris
If anyone has any suggestions please go ahead and suggest. Im bassically trying to gain all the lean mass i lost, but i dont want to gain the fat. I use to do alot of bulking and cutting but im not cut out for that type of program I can always bulk
but i can never cut. I would rather gain slowly but cleanly. Thats about it. All I have to do now is prepare myself for some sweeeeeet results....
Tha One CrumCake
New member
As long as the desire is put to action, great things can be accomplished.
Your plan looks on point.
Take out the Asprin with your fatburning stack, newer research shows it doesn't do a damn thing. But if you want to use it , go ahead.
Most people say they'll start on a program, but never really do it. I'm proud of you because you actually went out and bought everything, planned it out on paper, and prepared all your meals. JUST FUCKING KEEP THAT UP!
Your plan looks on point.
Take out the Asprin with your fatburning stack, newer research shows it doesn't do a damn thing. But if you want to use it , go ahead.
Most people say they'll start on a program, but never really do it. I'm proud of you because you actually went out and bought everything, planned it out on paper, and prepared all your meals. JUST FUCKING KEEP THAT UP!
Tha One CrumCake said:
CrumCake,
You are absolutely right, I have people who come to me to help them on a diet and they never get to start it.
I have been on your ultimate diet and nothing but results.
I have been keeping a diary for about 3 years now of my food intake, bf% and weight. CARBS were my main kcal count and I was making very little progress. On your diet, which I have been, following for about 9 days has been nothing but GOOD results. I have dropped 1% body fat; even though, I lost about 1.5lbs that triggered me to add a little bit more carbs and gained the weight back.
My diet is:
Days before my long run (3 times/week.) (SU, T, TH)
1/2-cup oatmeal breakfast
Whey protein 4 servings snack 1
1/2-cup oatmeal breakfast snack 2
I get proteins only the rest of the day.
Days (M, W, F-SA)
The other days are strictly PROTEIN.
This is great!!! And thanks again!!!
Monito
P.S. I almost quit on my 6th day, because I couldn't run my usual 70 mins. I was only able to run 35 mins and was very frustrated. Then came to the group and read your original plan. Which includes carbs 3 times/week. On those 6 days I was only getting proteins.
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