The Ultimate Diet to Get Ripped while Maintaing Muscle.

[Tha One CrumCake]

I already typed this in some thread in tha Anabolic Forum, And i figured someone might benefit from it here.

This is a Strict Diet for 8 weeks. No CHEAT days, None. 56 days Straight. If you can't deal with it, then this isn't for you. If you can hang, The results will be Phenomenal.

This is a Diet for someone who is in Shape, but just needs to lose those LAST few pounds of Stubborn fat.

This diet will work ESPECIALLY for those with excess Fat in the lower abs, thighs, lower back area.

Diet Guidelines:

Avoid All starches, You don't need them if your goal is to get down to 4-7 fucking Percent BodyFat.

1. Eat Tons of Green Veggies (Fiber)

2. Eat Lots of Healthy Fats ex. Steak, Flax Oil, E.v. OliveOil, Salmon, Fish Oils, etc. (Energy)

3. Eat TONS of Protein (Preserve Muscles)

4. DRINK 1 1/2 gallons of H20 a day AT LEAST.

Avoid ALL fruit drinks, Juices, rice, breads.

Eat carbos ONLY after a grueling Glycogen depleting workout.

You will have Tons of energy from the Healthy Fats,
Good digestion from the Fiber,
and great Muscle Hardness and Protection from the Protein.

Healthy Fats = Energy
Protein = Muscle Hardness, Muscle Protection
Fiber = Digestion, and various other health Benefits.


Healthy Fats, Lots of Fiber, And TONS of Protein. That's the key.

Not only will you DROP bodyfat while maintaing Muscle, but you will ALSO have an abundance of energy and your skin (complexion) will be looking great as well.

Example of a Day...

1. 3 servings of Whey/ 1 tablespoon of Flax Oil
2. 8 - 10oz London Broil Steak (Extra Lean)/ 1-2 cups Green Veggies.
3. Grilled Salmon/ 1-2 cups Green Veggies.
4. 3 servings of Whey/ 1 tablespoon of Flax Oil
5. 2 Cans of Tuna/ Chopped Onions/Celery/ 1 tablespoon of Safflower Mayonaise.
6. (Post Workout) MRP or 2 servings of Whey/10oz Orange Juice.
7. 8-10oz Extra Lean Steak/ 2 cups Veggies.

Breaks Down to About:
Protein 1.5 - 2 grams per lb of Bodyweight
Fat .5 - .75grams per lb of Bodyweight
Carbs (only post workout) 30-50 grams
Fiber in the form of Green Veggies - As much as Possible.

Supplements:

Do NOT take ANY FAT BURNERS...why? They will Surpress your appetite TOO much, You need to eat every 2 hours. If you take a fat burner you won't be up to it.

1 Multivitamin
Extra Zinc 30 - 50mgs
Fish Oil Caps
Flax Oil Liquid
200mcg Selenium
800mgs Folic Acid
800iu Vitamin E
2grams Vitamin C

WORKOUTS:

Staying ACTIVE!! is the KEY. ALWAYSSSS stay Active.

Lift 4 times a Week. Alternate Between Heavy Low Rep workouts, and High repetition Moderate Weight Workouts.

Cardio, 4-7 days a week, Alernate Between 20 min High Intensity (Jump Ropes, Sprints) and Low intensity for 45min - 1hour (Walking, Light Jogging, Jumping Jacks (lol) )



This DIET is NOT easy by Anymeans, It takes proper planning a day ahead of time. (You have to have the Steaks/ Veggies/ Chicken/ Salmon, Thawed out Before cooking them, Put stuff in Tupper Ware..you Just have to be Prepared.)
Be prepared to Go through at LEAST 1lb of lean Steak a day, and 10 servings of Whey Powder a day and TONS of Green Veggies a day. Be prepared to be going grocery shopping at least twice a week.

Like I said ths diet is not easy, But oh well, No one said this game is Easy.

But Remember if you can stick through it for 8 Grueling weeks, You'll be Satified at the End with your Amazing Results.

Good Luck.

p.s. NEVER mix Fat and Carbs at the Same meal.

Peace,

Crumcake.

 

[Blackalpha]

Great post but I give you karma just for saying this:p.s. NEVER mix Fat and Carbs at the Same meal.

 

[diamonddiceclay]

red meat should not be in there-chicken,turkey or fish is better for cutting

 

[MonStar1023]

BUMP..

Pretty good post I guess bro. Although I think your leptin levels would completely drop on this sort of diet.

 

[Tha One CrumCake]

red meat should not be in there-chicken,turkey or fish is better for cutting

8oz of Extra Lean Steak contains 7-16 grams of fat depending on the cut. It is extremely nutritious with tons of Healthy Fats including CLA.

Dice, You have to remember, you will NOT be eating any startches on this diet, so the Fat from the steak will be used for energy, because you will be active. Chicken or Turkey would be too low in calories and not nearly as nutritious.

Extra Lean Steak is the way to go.

If you where on a BodyForLife type program, then ya go with the chicken or Turkey, but not on this plan.

 

[riskybizz007]

Great post bro

 

[big calvin]

Re: Re: The Ultimate Diet to Get Ripped while Maintaing Muscle.

Great post but I give you karma just for saying this:p.s. NEVER mix Fat and Carbs at the Same meal.

i must agree

awsome post!

 

[kuda75]

looks good

 

[MonStar1023]

Well see what happens bro.. great post but I dont understand why fat-burners are so horrible. If used correctly I dont think there is anything wrong with them. Can be an excellent tool to aid in fat-loss if theyre not abused.

 

[Tha One CrumCake]

Well see what happens bro.. great post but I dont understand why fat-burners are so horrible. If used correctly I dont think there is anything wrong with them. Can be an excellent tool to aid in fat-loss if theyre not abused.

Monstar you're right, fat burners are a valuable tool and they can help you achieve awesome fat loss. Some of the fat loss is achieved through Thermogenics (actually burning fat), but 90% of it is through the suppression of appetite.

For people who have never lifted weights before, and are just starting on a fat loss program, they will use fat burners and lose Tons of fat...and more muscle. Why? Because they don't eat Enough.

Remember Although this program can be used by super overweight people, it's meant for Bodybuilders or people who lift weights that need to lose only those Last few pounds of Stubborn bodyfat.

And to do that....you Must eat...FREQUENTLY. Maybe fat burners don't supress Monstars appetite as much, but for an overwhelming majority of people, fat burns will supress appetite too damn much. Instead of 7 meals, you will most likely only get 4 meals.

This indirectly will lead to other negatives. Such as, since you didn't eat all of your meals on time, you then see how you came off of your intended program, you then might start to psych yourself out by thinking you've already messed up. This might then lead you to say "screw tha rest of today, i'll start over tommarow"....Which is the WORST thing anyone can do. (Shit man, i do this All tha time.)

Bottom line is even though fat burners do work.

You will burn 70 times more fat by Eating those protein rich meals Every two hours and staying on your intended plan for fatloss.

 

[MonStar1023]

Agreed bro. Karma for you.

 

[dieslgrl]

best diet to keep muscle and get shredded

gh

 

[abrocketsfan]

a few questions:

1) Won't two months away from decent amounts of carbs effect your brain power and your energy levels? I mean, six days away from carbs on a CKD and we're dying for carbs.

2)Won't two straight months be overkill? Isn't it better to do 4 weeks, then a month of bulking, then another 4 weeks?

3)Are we talking eat as much as you can ... or 500 above maintenance or what?

 

[Tha One CrumCake]

a few questions:

1) Won't two months away from decent amounts of carbs effect your brain power and your energy levels? I mean, six days away from carbs on a CKD and we're dying for carbs.

2)Won't two straight months be overkill? Isn't it better to do 4 weeks, then a month of bulking, then another 4 weeks?

3)Are we talking eat as much as you can ... or 500 above maintenance or what?

1. I've been on 0 carb diets for long periods of time and still have managed to maintain a 4.0 GPA in my classes. Remember, you will be eating a good amount of HEALTHY FATS, which will give you plenty of energy. You will adjust. If you are in good shape, then you should be able to manage going without carbs, of course it's hard, that's a matter of Will. BUT, you can manage.

This is NOT a keto-type diet, So if you HAVE to eat a carb , make sure it's something like Oatmeal or Brown/Wild Rice, No more than 3 times a week. This might even be beneficial to include a complex carb such as the ones I just mentioned, every 3 days.

You WILL be eating a Post-Workout shake which WILL contain carbs (simple).

2. 2 Straight months will NOT be overkill, most of the people who compete diet for 12-16 weeks straight. This will depend on the amount of fat you have to lose and your dedication. If you are satisfied after 4 weeks of this (Which might actually happen), then you can stop. You can experiment, and try bulking and cutting in different phases.

3. I already broke down the approximate ratios, Never mind being a certain amount of calories above or below. If you follow these guidelines ( Essential Fat .5-.75 grams per lb of bodyweight, Protein 1.5 - 2 grams per lb of bodyweight, Carbs 30-50 (post workout only), Veggies (Fiber) AS MUCH AS POSSIBLE.) Follow these and YOU WILLLLLLL lose your excess Blubber.

Good Luck.

 

[DanielBishop]

Thanks for the post, I'll be following that next cutting phase (which probably won't be for a year or two)....

.... just one question: Since fruit juices are out, I guess fruit is out as well?

 

[MonStar1023]

What about this type of diet with refeed days incorporated? Maybe 24 hours dieting 24 hours refeeding or something along those lines.. ? Or maybe 48 hours dieting 24 refeeding.

 

[kevin7]

excellent post bro..
I still would have to use the eca to curb my appetite..
my natural appetite is too high. I can eat every two hours and still be starving.. sucks..

kevin7

 

[MonStar1023]

kevin7-
Yeah that definitely sounds like me bro..

I might give this diet a shot well see what happens.

 

[MonStar1023]

Tha One CrumCake-
Bro do you seriously think that this diet will produce the BEST results when it comes to burning off extra bodyfat?


I have never been 230 lbs. before and after Thanksgiving break now I am.. I SERIOUSLY want to get down to around 200 lbs. by the spring time.

Help me out bro.

 

[barnidge]

I am thinking that there is nothing wrong with Oatmeal, Brown Rice, or Wheat Bread if you keep an eye on calorie intake.

 

[MonStar1023]

bump

 

[Tha One CrumCake]

I am thinking that there is nothing wrong with Oatmeal, Brown Rice, or Wheat Bread if you keep an eye on calorie intake.

I've Already been through this....

This is NOT a keto-type diet, So if you HAVE to eat a carb , make sure it's something like Oatmeal or Brown/Wild Rice , No more than 3 times a week. This might even be beneficial to include a complex carb such as the ones I just mentioned, every 3 days.

You WILL be eating a Post-Workout shake which WILL contain carbs (simple).

If you follow these guidelines ( Essential Fat .5-.75 grams per lb of bodyweight, Protein 1.5 - 2 grams per lb of bodyweight, Carbs 30-50 (post workout only), Veggies (Fiber) AS MUCH AS POSSIBLE.) Follow these and YOU WILLLLLLL lose your excess Blubber.

Good Luck.

 

[Tha One CrumCake]

Tha One CrumCake-
Bro do you seriously think that this diet will produce the BEST results when it comes to burning off extra bodyfat?


I have never been 230 lbs. before and after Thanksgiving break now I am.. I SERIOUSLY want to get down to around 200 lbs. by the spring time.

Help me out bro.

If I seriously didn't think this diet is able to Produce the Best Results, then I wouldn't have posted it. It'll shed bodyfat in an insane way, WHILE preserving probably ALL of your muscle simultaneously.

If you "SERIOUSLY" want to get down to 200lbs by Spring, then this is your Chance. Take Advantage now, because before you know it , you'll be 40 years-old and still saying "Okay, I'm going to lose 20lbs for sure in these next two months".

And it'll never happen...Ever.

Like I've said many times....ALL DIETS WILL WORK AS LONG AS YOU STICK WITH THEM. This one is great because you will see results Quickly, lose Tons of fat And Preserve Muscle.

So, like I said bro, Take Advantage now while you're still young and take care of this shit. Just think in 8 weeks if you begin this program Today, you will look back and be like "Wow, What if I never did this... ".

If you don't, I can Garauntee you will be reading this Thread during Spring Break (or 20 years later) and saying.."Man, I remember when I had the chance to obliterate my Fat at that time.......fuck ".

Tha Choice is Yours.

Peace.

 

[MonStar1023]

Yeah I knwo I am goin to give it a shot well see what happens. I might stack Clen and Cytomel together...

 

[TheGame2001]

dice

Don't think you understand the diet dice clay. you said the red meat should not be in there. well take that out and you lose the fat. thats the point of this diet is to burn fat as fuel and cut carbs out. you need to eat plenty of red meat on this diet. i dieted for a show last year on no carbs except post workout and red meat at every meal other than that and i got shredded. this diet works great to shred. redmeat and salmon all day long, no carbs.

works.

good post bro~

also getting ready for show is easier to eat like this instead of chicken and oats every meal...

 

[TheGame23]

Will this work better then a CKD for preserving muscle while losing fat? It seems instead of taking the weekend to carb-up to replace the glycogen stores, you are doing it once daily post-workout. Also, you mention to avoid carbs except post workout. What about the carbs from veggies you are getting throughout the day? If you don't have an MRP after a workout, you will still need some simple carbs. Where do you suggest getting them from?

 

[Tha One CrumCake]

Will this work better then a CKD for preserving muscle while losing fat? It seems instead of taking the weekend to carb-up to replace the glycogen stores, you are doing it once daily post-workout. Also, you mention to avoid carbs except post workout. What about the carbs from veggies you are getting throughout the day? If you don't have an MRP after a workout, you will still need some simple carbs. Where do you suggest getting them from?

I doubt it will a cause screw up of the diet if you include , say every 3rd day, 1 meal containing 1 cup of brown rice or some oatmeal. Plus like you said with all of the Veggies you should be Fine.

This is not a Keto Diet and the entire point is the Lost fat while Preserving ALL of your muscle in a HEALTHY manner. I honestly think you will preserve more muscle on this diet than on a strict Ckd plan. You can't tell me that your body isn't going notice you are eating Cow Udders and Kangaroo intestines AKA Hot Dogs fried in Lard. Your body will someway somehow suffer from this and your muscles will suffer, eventually.

On this plan, you are encouraged to eat Fat like you said in reply to Dice's comment, but the fats ONLY come from Healthy unsaturated sources. Also you will be Eating Constantly (every 2 hours) so your muscles will Be fully nourished, hydrated and happy throughout the day, thus equating to Muscle preservence.

As far as the Post-workout drink, Any form of Simple carbs should be fine, but still try to make it somewhat healthy. Instead of Gummy-Bears shoot for a Tall glass of Orange Juice w/ a tablespoon of Honey. Don't forget your whey. Remember to only use WHEY post workout.

If you have the funds and can afford micellular casien then take that before bed.

And shoot for a protein-blend throughout the day. If not then Whey will do.

Eat your Veggies as much as Possible. Keep your Protein intake to as close as 2grams per lb of bodyweight. And your intake of Healthy Fats upthere. If you are feeling flat, eat a carb meal (Oatmeal, Wild/Brown Rice, (no wheat bread) , etc.) Every 2, but shoot for 3 days. Don't forget to Drink your H20 religiously.

Those are the basic guidelines.

Peace.

 

[Tha One CrumCake]

Oh shit, I just noticed that TheGame23 and The Game2001 are two different people.

 

[littleflex]

Tha One CrumCake , i really liked your post. I have been very interested in finding a diet that would work to lose some body fat. I'm not fat at really i do like 30 mins of cardio 5 days a week, wieght lift for like 2 hrs 6 days a week. ( arnold Swarzneggers program) and eat hardly anything compared to my friends but still have some fat, maybe 10lb sof fat at the most. I have seriously been looking for a diet to use to cut before summer. However i am thinking about going on a mass cycle right before a cut diet. I will definately try your diet by the begging of March that will give me 8 weeks or more before school is out. Well anyway i was wondering if you could possibly email me, because i have played around with alot of diets and never can seem to lose those last few lbs without not eating, which causes me to lose all my muscle.; I was also wondering how you came across this diet program, and do you have a mass diet as well. Thanx alot and if you are up to it please email me at [email protected].
thanx alot i really appreciate it.

Im going to print your diet out so i can refer to it in the spring.

Jamin

 

[iwealth]

theonecrum,

you might be able to help me out a lot here .. i'm sort of a fat skinny guy, i guess. i'm only 147 lbs, 5'10", not much muscle mass, and some excess fat around the gut, love handles, etc.

would this "cutting" diet be a good idea for me while lifting to gain muscle at the same time? i'm just not sure what to do first. i probably have a natural tendancy to pack on bodyfat especially in those prone areas. i have terrible genetics i guess but i don't want to give up here.

right now i am bulking with tons of protein and tons of low GI carbs .. i'm up 6-7 pounds in under 2 weeks but i am afraid a couple more weeks of this and i'm going to have a ton of fat gained.

any thoughts on what i should try to do here?

 

[proxy]

Diet With No carbs is fuckin unhealthy ........

 

[Tha One CrumCake]

theonecrum,

you might be able to help me out a lot here .. i'm sort of a fat skinny guy, i guess. i'm only 147 lbs, 5'10", not much muscle mass, and some excess fat around the gut, love handles, etc.

would this "cutting" diet be a good idea for me while lifting to gain muscle at the same time? i'm just not sure what to do first. i probably have a natural tendancy to pack on bodyfat especially in those prone areas. i have terrible genetics i guess but i don't want to give up here.

right now i am bulking with tons of protein and tons of low GI carbs .. i'm up 6-7 pounds in under 2 weeks but i am afraid a couple more weeks of this and i'm going to have a ton of fat gained.

any thoughts on what i should try to do here?

I Definatly would not try this program if I was you. Instead go on a clean bulking-up foundation type Program.

Protein is the Key for you. Consume 1.5-2 grams per lb of bodyweight, read all your labels to make sure you are actually eating as much protein as you say you are.

I WOULD still NOT mix Fat and Carbs in ANY of your meals.

Meal 1) 3 servings Whey/ Oatmeal
Meal 2) 2 Chicken Breasts/ Rice Bowl
Meal 3) (Post workout) 2 servings Whey/ Glass O.J.
Meal 4) Lean Steak/ Veggies
Meal 5) Tuna/Safflower mayo (Full fat)/ mixed w/ onions etc.
Meal 6) 3 servings of Whey/ 2 Tablespoons Flax Oil.

As you will notice the LAST 3 meals are virtually Carb-Free and the First 3 are virtually Fat-Free. In none of the meals are Carbs and Fat combined. If you want to gain a good amount of Lean Muscle, This program will most likely work Best for you.

Good Luck.

Train HEAVY.

Peace

 

[TheGame2001]

.

Diet With No carbs is fuckin unhealthy ........???????

Proxy, you don't much understand dieting me thinks

 

[Frackal]

Diet With No carbs is fuckin unhealthy ........

Crum, good post...interesting point about the no carbs + fats at the same time, that is something I overlooked when planning my cutting diet I'm currently on for the ABCDE, I'll have to remedy that immediately.

 

[Cuts]

Very good post Crum. This diet will definitely work. However, just for the sake of playing devil's advocate here, let me reiterate something you just passingly mentioned: THIS DIET IS NOT EASY TO FOLLOW. I only mention this b/c some reader's may think... "Hey, sounds good... I'll start tomorrow and be ripped in a couple months!" Well, think again. It's not too tough to cut down on calories. It doesn't take that much effort to reduce fat intake. Eliminating carbs from one's diet, especially for 2 months with no cheat days, is much, much tougher than it sounds. As blood glucose levels fall, hunger mechanisms within our hypothalamus and higher centers are activated. These centers have been with us through millions of years of evolution, and they serve as an alarm that WE NEED CARBS. Although not impossible, these cravings, especially after days and days of carb depletion, are very difficult to suppress.
Just to make this diet a little more bearable (and not necessarily any less effective), I attest to one "carb up" day... one day every 7-10 days when one should injest a moderate amount of low GI carbs. This would serve multiple purposes: 1) halt ketosis, 2) keep the BMR up, and most importantly 3) keep one's sanity so you can remain compliant with the diet. Any thoughts?

P.S. Have some Karma

 

[Tha One CrumCake]

Very good post Crum. This diet will definitely work. However, just for the sake of playing devil's advocate here, let me reiterate something you just passingly mentioned: THIS DIET IS NOT EASY TO FOLLOW. I only mention this b/c some reader's may think... "Hey, sounds good... I'll start tomorrow and be ripped in a couple months!" Well, think again



Just to make this diet a little more bearable (and not necessarily any less effective), I attest to one "carb up" day... one day every 7-10 days when one should injest a moderate amount of low GI carbs. This would serve multiple purposes: 1) halt ketosis, 2) keep the BMR up, and most importantly 3) keep one's sanity so you can remain compliant with the diet. Any thoughts?

1. Your First point is definitely TRUE. I've said it before, This diet is not Easy BY anymeans, But then again if it where easy, then you would be seeing a lot more people with 6-Packs Running around. Good thing you brought it up again though.

2. I've said this before ...

This is NOT a keto-type diet, So if you HAVE to eat a carb , make sure it's something like Oatmeal or Brown/Wild Rice, No more than 3 times a week. This might even be beneficial to include a complex carb such as the ones I just mentioned, every 3 days.

You WILL be eating a Post-Workout shake which WILL contain carbs (simple).

Once again this is NOT a keto diet, so eating the carbs "certain" types of really low-glycemic carbs in one of your meals (also your post-workout shake, (simple carbs) ) will help keep muscles full if you feel they are getting flat.

The BMR won't really be screwed with since you will be eating every 2 hours, and you will include a post-workout shake in your meals.

Although if you where to have 1 "Carb-uP" Day every 7-10 days, Just make sure you don't make it a "cheat day" and hit up the local Chinese Food Buffet. Keep it clean with Fruits and Oats, and try not to eat like a Lunatic.

I Doubt the Carb-Up would have any effect on your fat loss, But remember if you decide to go about it this way, then cut down on your Carb meals which you would regularly have every 3 days or so.

Peace.

 

[Cuts]

Agreed on all points. By the way, love the Ferris Buellher quotes... what a classic that was ! Here's a couple more I like...

"When Cameron was in Egypt land... let my Cameron goooooo..."

"How can I be expected to handle school on a day like this?"

LOL!

 

[Tha One CrumCake]

could I expect to lose more than 1% of body fat per week on this kind of diet?

Right now I already have a diet thats making me lose around 1% a week. Should I switch to this one?

Don't Fuck with Success, if your plan is currently making you lose 1% bodyfat a week, Stick to it and do not stray.

Keep up tha good work Bro.

Peace.

 

[proxy]

Hi The game2001
If you are saaying that diet with no carbs is healty you have to take good book and learn how body works.
With the best intensions .....

 

[Supergirl515]

is mixing salsa with ur tuna allowed on this?

 

[Tha One CrumCake]

is mixing salsa with ur tuna allowed on this?

Yup. Just make sure it's Home made or natural, and not any type of sugary Salsa.

Onions/Tomato/Parsely, All super good for you, Just dont' go over board on tha Tomatoes.

 

[Tha One CrumCake]

Hi The game2001
If you are saaying that diet with no carbs is healty you have to take good book and learn how body works.
With the best intensions .....

No one ever said a Diet with No carbs is healthy. If your monkey ass would have taken the Time to actually Read this Program you would have understood that.

For Maximum Fat loss you have to Cut Carbs, there is no way around it, Unless doing 5 hours of Cardio a Day is something you Enjoy.

I hope you are not one of those High Carb advocates, if So then you need to put away that silly Bagel and eat a Platypus.

This is ridiculous, why am I even argueing with you?

Adios Commrade.

 

[buff600]

cumcake?.....you def know youre $!$@#%.

i agree with you 100%
however, the one thing i question is carbs after the
workout is old school.....did you know carbs suppress
youre test and natural gh levels, while protein and fat
promotes it?.....so i think after a grueling work out
shun the carbs because you need as much gh response as
possible to rebuild....

just my .02

 

[Tha One CrumCake]

however, the one thing i question is carbs after the
workout is old school.....did you know carbs suppress
youre test and natural gh levels, while protein and fat
promotes it?.....so i think after a grueling work out
shun the carbs because you need as much gh response as
possible to rebuild....

just my .02

Old school is Fat and Protein, Bodybuilders back in the day were told to eat tons of Fat and Protein post-workout until they realized that with carbs nutrients could more effeciently transport to the muscles as well as refill their glycogen.

Buff, When did you start hearing about eating Fat and Protein? I'm just curious were you picked it up? I might be wrong but I believe it was Strenght Coach Charles Poliquin or Pulombu (sp??) who first started these theories.

On a side note Arnold would eat TONS of Fat and protein post workout, basically he would eat just TONS of food post workout period. An example of his post-work out was:

1 Pitcher of Beer
Whole Chicken

 

[buff600]

charles poliquins diet, which is called the anabolic
diet is one that has been preached for years, youre
right. i heard about it about 7 years ago and for the most
part dismissed it until i tried it just to see what the hype
was about....then in the last couple of years i heard about
someone named rob faigin who wrote a book called natural hormonal enhancement, which was based on much of the same principals as poliquin's approach. however, his stuff differs slightly and is cutting edge and very informative. following those principles you described, ive gone from 170 and 10% to 200 and
6% at a height of 5'11.I did all this with no thermogenics and
no pharmeceutical help if you know what i mean.

i suppose youre right about the insulin spike shuttling aminos into the muscles.....but it also inhibits testosterone production
along with gh......its a double edged sword i guess. it just depends on which one is more important to the individual.

 

[Tha One CrumCake]

Wow Bro, those are Awesome gains, nice.

Here's a link to Rob's Book if anyones interested
http://www.bodybuilding.com/store/nhe/book.html

Buff, Have you read it? If so, what's his major theme?

Is it basically tha same as this, But instead of a Higer carb postworkout meal, he includes just protein&fat?

 

[buff600]

yeah, ive read it about 5 times. actually, i own a copy
it was introduced to me by a buddy of mine who's a natural
national competitor. i always wondered how hed get so ripped
(im talking conditionning like a shawn ray, granted hes not that big cause hes natural,but boy can he get lean 3,4%.faigins
theme is mainly using carbs only for their benefits ,strategic insulin spikes ay certain times. If you read the book, youll be amazed....the ideas and beliefs he has are based on about 1700
references from different sources all compiled to this one book.
i honestly believe you can make gear like gains if you follow it to the T...........I did!

 

[missyd143]

crumbcak what is your cardio plan for this diet? is cardio needed for this diet? and what carbs u eat ? do u eat oatmeal in the morning?

 

[Tha One CrumCake]

crumbcak what is your cardio plan for this diet? is cardio needed for this diet? and what carbs u eat ? do u eat oatmeal in the morning?

AMAF! Whaddup my NIGGGGGGGGA!
Good to see you Back on These boards, I know you're pretty busy with your new Triedia.com Board...Shit looks pretty bad ass. We miss your Fight stories over here, You should come back and holler on tha Anabolic Board.

P.s. You lil Nutcase, Go read the plan, it gives cardio info...
But yes you need Cardio Daily if possible

Later Bro

 

[missyd143]

hey crumb ..thanks for being rude but i was just askin a simple ? about losing muscle while doing cardio...do u take nething b4 it? and wont too much protein turn to glucose just like carbs? and also wut kind of cardio HIIT or low 1st thing in the morning?

thanks ,,,be kInd

 

[Tha One CrumCake]

hey crumb ..thanks for being rude but i was just askin a simple ? about losing muscle while doing cardio...do u take nething b4 it? and wont too much protein turn to glucose just like carbs? and also wut kind of cardio HIIT or low 1st thing in the morning?

thanks ,,,be kInd

Take some Glutamine and Bcaa's (3grams of each), Prior to doing cardio if you are worried. You will be eating about 2 grams of protein per lb of bodyweight, so dont' worry about losing muscle.

This is NOT A KETO diet so even if the protein were to turn into glucose, don't sweat it, you will lose tons of fat.

Tha type of cardio doesn't really matter, just as long as you DO IT.

p.s. I'm sorry AMAF, i wasn't trying to be rude to you bro. I don't know where you got that from

....



Peace

 

[uNOwho]

what effect does alcohol have on this diet? do a few beers a week make much difference? i know that alcohol isn't the greatest beverage in the world and i most certainly do not drink everyday, however, i do have a beer a week or every two weeks. and coming up is my best friend's 21st birthday so we are gonna get loaded, unless i drive, then he will get loaded. but would having the occasional drink cause detrimental damage to the diet?
~p~

 

[Tha One CrumCake]

what effect does alcohol have on this diet? do a few beers a week make much difference? i know that alcohol isn't the greatest beverage in the world and i most certainly do not drink everyday, however, i do have a beer a week or every two weeks. and coming up is my best friend's 21st birthday so we are gonna get loaded, unless i drive, then he will get loaded. but would having the occasional drink cause detrimental damage to the diet?
~p~

Bro, This Diet is only 8 weeks long, 12 if you have more than 12-14% Bodyfat.

I'm pretty sure if you have tha motivation, you won't be needing to get a psuedo-Endorphin rush from Alcohol.

My advice to you would be - Drive to the party.

If you were to Have a beer, don't Skull Fuck yourself over it, it's not tha end of tha world. But try to Not drink anything for these 8 weeks.

Peace.

 

[uNOwho]

i don't ever skull fuck myself unless i drink to oblivion and give myself a killer hangover...haven't done that often, can't stand the fuckers. i usually drink till i feel buzzed then stop, no more or i'll regret it. but if a beer every now and again is not gonna set me back farther than intended then i'm fine with. i don't go to show's so there is no need for me to be >8% would be nice come summer time, but that's a little ways away. i'm gonna try this out and i'll let you know how i'm doing.

great info, by the way. may be hard, but ask all those who don't workout why they don't and they'll usually tell you it's too hard....well shit i don't go to the gym cause it's easy, i go for the challenge of making myself feel and look better. another challenge for me to overcome.

~p~

 

[Tha One CrumCake]

great info, by the way. may be hard, but ask all those who don't workout why they don't and they'll usually tell you it's too hard....well shit i don't go to the gym cause it's easy, i go for the challenge of making myself feel and look better. another challenge for me to overcome.

~p~

Most Certainly.

Let tha Chubbsters Roam tha Earth, Fatten themselves up nicely, Once the inevitable Caos strikes tha Lands, We shall Harpoon them and Survive off of their meat and oils, use their skin for warmth, and their own teeth as tools to carve the meat.

 

[uNOwho]

Most Certainly.

Let tha Chubbsters Roam tha Earth, Fatten themselves up nicely, Once the inevitable Caos strikes tha Lands, We shall Harpoon them and Survive off of their meat and oils, use their skin for warmth, and their own teeth as tools to carve the meat.

HAHAHA, that was funny shit dude...i spit my lunch halfway out of mymouth...

 

[PsychoSkitz]

Is this proven (or have you noticed it) to be better at burning fat than a CKD?

 

[Tha One CrumCake]

Is this proven (or have you noticed it) to be better at burning fat than a CKD?

Pretty much Identical in terms of Fat Loss, but MUCH Healthier.
If Health is important to you but what to enjoy the fat loss benefits of Keto diets do this.

Remember this diet will take MUCH more dedication than a standard eat-a-hotdog-every-few-hours Keto.

 

[rez]

There are quite a few shakes on this diet..is it not better to have real food instead of shakes if your trying to cut? What protein powder do you have by the way?

 

[rez]

was also wondering..

if i do some low-intensity cardio in the am and weights pm, do i still follow the diet as stated or add some carbs post-cardio workout?

 

[Tha One CrumCake]

Re: was also wondering..

if i do some low-intensity cardio in the am and weights pm, do i still follow the diet as stated or add some carbs post-cardio workout?

Follow tha same plan. Don't ad carbs post-cardio, Just post-weights.

No, that's not too much protein, tha more, tha better.

I use Simply Whey by EAS chocolate, it's cheap, tastes great, and is effective.

 

[TheGame23]

I use Simply Whey by EAS chocolate, it's cheap, tastes great, and is effective.

You must be using water to mix it with in this diet, right?

 

[Tha One CrumCake]

You must be using water to mix it with in this diet, right?

Yup.

 

[TheGame23]

What if you eat less fat in this diet? Will you use more of your stored bodyfat for energy, making you lose more fat? My only problem with this diet now, is that the only thing I have to cook in is a microwave....so my sodium is high...but I'm drinking at least 2 gals of water per day.

 

[Tha One CrumCake]

What if you eat less fat in this diet? Will you use more of your stored bodyfat for energy, making you lose more fat? My only problem with this diet now, is that the only thing I have to cook in is a microwave....so my sodium is high...but I'm drinking at least 2 gals of water per day.

If you eat less Fat, you'll start to burn Muscle. Eat Fat, tha healthy kind though.

I cook salmon in tha microwave all tha time. Buy some Flax Oil or Extra Virgin Olive Oil, Safflower Mayonaise. Tuna doesn't need to be microwaved.

Veggies can be microwaved.

 

[rez]

tha one crum..

i have been told to eat less fat more carbs and pro, b/c i need to put on muscle - basically lose bf%. i am 107pounds with 22%bf. should i still follow your diet in my circumstance?

 

[Tha One CrumCake]

Re: tha one crum..

i have been told to eat less fat more carbs and pro, b/c i need to put on muscle - basically lose bf%. i am 107pounds with 22%bf. should i still follow your diet in my circumstance?

Rez, I just realized you are a Girl.

Do not eat more Carbs if your goal is to lose bodyfat.

ONE THING YOU GUYS ARE ALL FORGETTING IS, that this diet is for people who are either about to do a show, or have a real deep desire to get SUPER LEAN.

Although it can be used by Everyone, If your goal is just to lower Bodyfat, you do not to go on this extreme of a plan.

A simpler way to diet for people who are just out there to shed some Bodyfat would be:

6 Meals a day.

1) Whey/Small Bowl of Oatmeal or Meal Replacement Packet
2) Chicken/ Small amount of Brown Rice
3) Tuna Sandwhich on Whole grain bread with Light Mayo, lettuce, tomato, etcs.

4) Lean Steak/Veggies
5) Salmon or Tuna w/ Full Fat Safflower Mayo with Mixed Veggies
6) Whey/ Tablespoon of Flax or Extra Virgin Olive Oil.

Notice that the first 3 contain protein and clean carbs, and the Last 3 contain protein and healthy fats.

Fats and Carbs are NEVER combined.

For whoever who wants to maintain Muscle, Lose Bodyfat you should stick to this diet.

For whoever who wnats to Get Ripped while Maintaing Muscle in a Healthy manner, try the Original Diet plan I mentioned in the very first Post of this Thread.

Peace.

 

[rez]

OK..but couple of things i dont understand...
vegies are carbs arent they?
and mayo...it has carbs in it..ive read the label..y do u have mayo instead of nuts, flax or oliveoil?

 

[Tha One CrumCake]

OK..but couple of things i dont understand...
vegies are carbs arent they?
and mayo...it has carbs in it..ive read the label..y do u have mayo instead of nuts, flax or oliveoil?

Tha Carbs in Veggies such as Spinach,Brocolli, Cabbage, greens are not going to make u fat, no matter how much you eat. They are Fiberous. If anything the more you eat, the more calories you will burn digesting them.

Full Fat mayo, doesn't have Carbs, maybe 1 Gram. The reason I put Mayo instad of Flax is because, how many people do you know who like to eat Tuna with Flax. Most people eat Tuna w/ Mayo.

 

[gymrat]

"Tha Carbs in Veggies such as Spinach,Brocolli, Cabbage, greens are not going to make u fat, no matter how much you eat. They are Fiberous. If anything the more you eat, the more calories you will burn digesting them.

Full Fat mayo, doesn't have Carbs, maybe 1 Gram. The reason I put Mayo instad of Flax is because, how many people do you know who like to eat Tuna with Flax. Most people eat Tuna w/ Mayo."

so you're saying that veggies such as spinach, brocolli, cabbage, etc, well never contribute to total calloric intake....and when in ketois, well never contribute to cab intake?

Later

Gymrat

 

[Tha One CrumCake]

so you're saying that veggies such as spinach, brocolli, cabbage, etc, well never contribute to total calloric intake....and when in ketois, well never contribute to cab intake?

Of course They will Contribute to the Total Calorie intake, but you'd need to eat TONS of em, so tell me WHICH MUTANT IN THIS BLUE HELL can Actually EAT 8LBS OF Greens a day!?!

EVENNNNN if you could eat that much, the Digestion Process alone would burn up 80% of the Calories they contain.

Also, this isn't a Keto Diet, So why would that even be an issue?

So basically, yes, i'm saying.. Green Fiberous Vegetables WILL NEVER contribute negatively on this plan, NO MATTER HOW MUCH YOU EAT. Tha more, tha better.

Peace.

 

[missyd143]

hey crumb cake.! i wanted to kno(im not tryin to be annoying by any means) but alot of people on these boards say that eating aspartame will inCREASE INSULIN levels thus stoping fat loss....now i kno this isnt a keto siet because its soooo hard for some people to get into ketosis but keto diets recomment to cut out all the sweetn low and splenda////can we still use them on your diet? i mean i dont think that will do nething to stop fat burning,,,can it? and 1 more ? .......whey b4 bed wit flax? dosent whey get absorbed too quickly into your systeM<?

 

[rez]

thanks!

I really like your diet Tha one..its logical and pretty easy to stick with in my opinion. One thing though..I cant have bread or rice. I usually substitute these carbs for sweet potato or gluten-free cereal. Would 30g s.potato per meal be enough to replace the rice?

 

[dieslgrl]

Ok, Ok, I read all this shit about no- to low-carbs... well.... have you ever thought that MAYBE this diet isn't for everyone? There is no cookie cutter diet... so be aware... you have to know your body before you know what will work... try the low-carbs, try moderate carbs... whatever you try do it for about 8 or so weeks to see if it will work for you...

personally I cannot succeed with no to low carbs... I NEED carbs to train, and I don't care what anyone says... you cannot tell me what will work for my body specifically... I can try new things, but when I know what works... I will stick with it...

so all of you who are wondering what diet will work for you.. take all of this in.... try it out for yourself... if it works and you can stick with it, then do it... if you are slow and sluggish without carbs, add some in... think for yourself.

dg

 

[Tha One CrumCake]

Ok, Ok, I read all this shit about no- to low-carbs... well.... have you ever thought that MAYBE this diet isn't for everyone? There is no cookie cutter diet... so be aware... you have to know your body before you know what will work... try the low-carbs, try moderate carbs... whatever you try do it for about 8 or so weeks to see if it will work for you...

personally I cannot succeed with no to low carbs... I NEED carbs to train, and I don't care what anyone says... you cannot tell me what will work for my body specifically... I can try new things, but when I know what works... I will stick with it...

so all of you who are wondering what diet will work for you.. take all of this in.... try it out for yourself... if it works and you can stick with it, then do it... if you are slow and sluggish without carbs, add some in... think for yourself.

dg

Low Carb/ or Modified Low Carb diets will work for Everyone. Everyone Can stick it out and Handle it, if the desire is there.

If you can't, then it's not the end of tha world, There are thousands of Diets, and ALL of them will work, if you stick it out. So if you know of a diet that's easier for you to stick with, go with that.

Remember this program is for people trying to get in Competition shape, or very close to it.

 

[Tha One CrumCake]

Re: thanks!

I really like your diet Tha one..its logical and pretty easy to stick with in my opinion. One thing though..I cant have bread or rice. I usually substitute these carbs for sweet potato or gluten-free cereal. Would 30g s.potato per meal be enough to replace the rice?

Be enough? The lower the better. Exactly what plan are you talking about? Tha original competition program plan? Or the second modified 3 carb/protein meals and 3 fat/protein meals program? If you are talking about the modified plan, then yes, that would be fine.

If you are talking about the original plan, then you need to read it over, because sweet potato isn't allowed, unless you are eating it every few days to help restore glycogen levels in the muscle.

 

[Tha One CrumCake]

hey crumb cake.! i wanted to kno(im not tryin to be annoying by any means) but alot of people on these boards say that eating aspartame will inCREASE INSULIN levels thus stoping fat loss....now i kno this isnt a keto siet because its soooo hard for some people to get into ketosis but keto diets recomment to cut out all the sweetn low and splenda////can we still use them on your diet? i mean i dont think that will do nething to stop fat burning,,,can it? and 1 more ? .......whey b4 bed wit flax? dosent whey get absorbed too quickly into your systeM<?

LoL.

Don't worry about Aspartame, it's not going to Halt the fat loss process, LoL, That's ridiculous. Use whatever sweetners you want.

Flax w/ Protein before bed is great, Flax will greatly slow down the absorption of the Whey. Or you can go with Micellular Casien, or 1 cup of Cottage cheese w/ 1 tablespoon of Flax mixed in.

 

[dieslgrl]

the1crumb... when I say "works" I mean, I feel best... I diet for shows with 100carbs all the way through... If someone is going to cheat e3d on a no carb diet.. then that diet does not work for him/her... if someone is sluggish at their training consistently... then that diet does not work for them... You cannot spend 12-16 weeks with shitty training for a show... you MUST be strong and ready to go every day... and if you aren't... then there must be a better option...

I wasn't putting down your diet... I was just mentioning that, like you said, everything works, but you still have to recognize what your body is telling you, and maybe there is a better option for you specifically.... I was trying to make clear that EVERYBODY responds differently, and there is no PERFECT diet for everyone... there just isn't... you have to know your body... I drop weight quicker with 100 carbs than I do without them... because my training is still intense and I can keep up with two-a-days... you just can't expect to do that without any carbs for a long period of time...

dg

 

[Tha One CrumCake]

the1crumb... when I say "works" I mean, I feel best... I diet for shows with 100carbs all the way through... If someone is going to cheat e3d on a no carb diet.. then that diet does not work for him/her... if someone is sluggish at their training consistently... then that diet does not work for them... You cannot spend 12-16 weeks with shitty training for a show... you MUST be strong and ready to go every day... and if you aren't... then there must be a better option...

I wasn't putting down your diet... I was just mentioning that, like you said, everything works, but you still have to recognize what your body is telling you, and maybe there is a better option for you specifically.... I was trying to make clear that EVERYBODY responds differently, and there is no PERFECT diet for everyone... there just isn't... you have to know your body... I drop weight quicker with 100 carbs than I do without them... because my training is still intense and I can keep up with two-a-days... you just can't expect to do that without any carbs for a long period of time...

dg

Agreed. But I disagree with "If a person eats carbs e3d on a no carb diet", Well, first this isn't a No carb diet, and second, You would still lose Fat even if you were on a 0 carb diet if you ate carbs every third day. Although it's probably will not be as effective as a carb up meal every 7 or 8 days, it still is Effective.

 

[duckman]

I was told to always eat fat with carbs because it would keepyour insulin level from going up too high ..

.the fat slows down the carbs.......

Your insulin levels are a big factor in dieting.....

 

[Tha One CrumCake]

I was told to always eat fat with carbs because it would keepyour insulin level from going up too high ..

.the fat slows down the carbs.......

Your insulin levels are a big factor in dieting.....

Well, that's horrible Advice, so ignore it.
Eat PROTEIN with carbs, that will stablize insulin levels.

 

[missyd143]

hey crumb 1 more ?....um i have the gel caps falx and if i break the cap liquid comes out..is that the same or is it bad.> should i measure it to be 1 tbs? 1 cap is a lil less than half a teaspoon..

 

[dieslgrl]

fiber and protein are the two best things to slow down the release of insulin in your system.

 

[Tha One CrumCake]

hey crumb 1 more ?....um i have the gel caps falx and if i break the cap liquid comes out..is that the same or is it bad.> should i measure it to be 1 tbs? 1 cap is a lil less than half a teaspoon..

LOL! Missy I love you, You and my pet Penguin William will get along perfectly.

Eat about 10 Caps to get 1tablespoon. Next time buy Liquid since the Capsules are no where nearly as Potent as the actual fresh Liquid Flax oil.

 

[missyd143]

lol....thanks sCRUMBcious.,,,=)A~

 

[rez]

to end it off...

crum..i was talking about the modifies diet - in regards to the s.potato qu.

lastly..cheat days..u still recommend cheat days/refeed days on a modified diet? if so..are there things u should avoid or just let it be a complete 'free-day'?

 

[Tha One CrumCake]

No Cheat days, none. It's only 8 weeks out of your life, I know you can manage 56 days without junk. So get this whole "cheat day" idea out of your head before you start the program. Have one cheat day maybe BEFORE you start the program, then go 56 days straight.

 

[Chuck T]

Hey Crumcake,

How would "tha original diet" be for just coming off AS?

(My apologies if this isnt an appropriate question since this is the diet board.)

-Chuck

 

[Tha One CrumCake]

Hey Crumcake,

How would "tha original diet" be for just coming off AS?

(My apologies if this isnt an appropriate question since this is the diet board.)

-Chuck

I doubt you would want to go on the original program right after comming off of a cycle. I suggest you keep the protein and fat ratios the same, but kick the carbs up about 200 grams per day.
Do that for about 7-8 weeks, To help solidify the gains you made off of your cycle.

Then if you want to shred up, go on the original plan bro.

Good luck man.

 

[Benzi]

Re: Re: The Ultimate Diet to Get Ripped while Maintaing Muscle.

Great post but I give you karma just for saying this:p.s. NEVER mix Fat and Carbs at the Same meal.

Well, if your going to cut, don't depleat all of your carbs
you will suffer in the gym
take loz gi carbs with no fats but with proteins in the morning
and later, take a low gi carb 45 min before your workout (oatmeal)
after you workout, mix some dextrose (49g)with your creatine and your set

 

[rez]

heya crum.. im following your suggested modified diet to drop some bf. I have training this arvo and was wondering what my diet should look like if i train in the late afternoon?
Thanx,

R

 

[Tha One CrumCake]

heya crum.. im following your suggested modified diet to drop some bf. I have training this arvo and was wondering what my diet should look like if i train in the late afternoon?
Thanx,

R

Whether it's late afternoon, 3am, or in tha morning, it doesnt matter. 6 simple meals, 3 w/ carbs/protein and 3 with fat/protein.

If you train at night, just Switch out and use one of your carb/protein meals post workout and Insert one of your fat/protein meals in the morning.

It'll always come down to 3 carb/pro and 3 fat/pro meals total. If you have to switch some around Due to training, then go ahead.

p.s. What in tha Blue Hell is an "arvo" ??

 

[rez]

haha sorry! arvo is australian slang for afternoon!

 

[Tha One CrumCake]

haha sorry! arvo is australian slang for afternoon!

Awesome, Australian people are cool.

I always watch Steve Irwin tha Croc Hunter.

"Yoora good goyl Sweethat, i'm nut gunna hoyt ya, yoor ahright mate"

 

[rez]

LOL!! yup..we r all like the croc hunter in australia...gota kangaroo in me garden!

ok..so bak to the topic...1 carb/pro meal before and after training as a rule correct? the rest can be shuffled around according to when you train etc..

 

[Tha One CrumCake]

LOL!! yup..we r all like the croc hunter in australia...gota kangaroo in me garden!

ok..so bak to the topic...1 carb/pro meal before and after training as a rule correct? the rest can be shuffled around according to when you train etc..

Yup, yoo got it sweethat, yoora good goyl, come on, you can do it, you can lose tha fat, ya yoora good lil goyl. That's right, jus shuffle em around mate!

 

[MrRTTB]

Tha One CrumCake: WOW, this is the best thread I've ever red..Actually I think It should be named "the ultimate Thread"

Anyway. Lets see If U can help me list up a few things and maybe correct me If I'm wrong.

Green Veggies: The ones I know of here in sweden are Broccoli, spinet, but what more is there? Hehe, I though of something we in sweden call "linfrön", U know those small brown seads that are good as fibers, I know people using it on a CKD diet even though there are carbs in them..
Can U please list some more "green veggies", because I just can't come up with any more then those..

Another thing. Post workout = 30-50g simple carbs as for exsample 300ml orange juice with 2 tablespoons zirap? Or would high GI suger be better?

I started this diet last night. I believe I ate to little fat before because this morning I began sweating like a pig. Right now I'm sitting between 2 wide open windows in just pants

I will be working out 3 times per week, mon, wedn, and friday, also 6 days of cardio. I'm at 8.6% bf right now, and hoping to reach 6% SOON...

Thanks!

BTW: Would this diet be good to "gain" muscle mass while maintaining bodyfat or maybe drop a few lb BF while gaining a few lb LBM, maybe if I ate +500cals over my maintenance.?

 

[Tha One CrumCake]

Green Veggies: The ones I know of here in sweden are Broccoli, spinet, but what more is there? Hehe, I though of something we in sweden call "linfrön", U know those small brown seads that are good as fibers,
Can U please list some more "green veggies", because I just can't come up with any more then those..

....with 2 tablespoons zirap?


BTW: Would this diet be good to "gain" muscle mass while maintaining bodyfat or maybe drop a few lb BF while gaining a few lb LBM, maybe if I ate +500cals over my maintenance.?

As far as Veggies go, they do not need to be Green.

Here's a quick list.

Cabbage, Cauliflower, Spinach, Green Onions & Garlic (i know they're bulbs but it's okay), Broccolli, Beets, Asparagaus, all Lettuce, celery, all mushrooms.

What are Spinet and Linfron??

Anyways, Just keep the veggies low carb, avoid stuff like carrots (unless they are chopped up really fine in other salads) and avoid starchy veggies.

Post work out, Oj and Whey is fine...what's Zirap..lol ???

If you want to Gain extra Lean Muscle, I would suggest you do the Modified version of this diet with an extra 400 calories coming from protein and 1000 calories coming from Complex Carbs.

Eat carbs/pro only in your first 3-4 meals of the day and eat only pro/fat in your last 3-4 meals of the day.

You would gain Lean muscle, and (maybe) lose some bodyfat at the same time if your increase your metabolism through cardio and intense weight training workouts.

 

[rez]

so theres nothing wrong w having fruit w pro after a workout?

 

[Tha One CrumCake]

Nope.