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The Ultimate Diet to Get Ripped while Maintaing Muscle.

I started the original diet 2 weeks ago,I weighed 185 when I started,I now weigh 178.I am looking much leaner,I can see abs already!I am going sort of light on the cardio,not because I dont like cardio,Because I want to leave room for improvement.In the past when I was working on getting cut I would start out full bore on cardio,then when I would hit a plateu I had no way of picking up the pace to get past my plateu because I was already doing as much as I could.Right now I am just walking on the treadmill for 30 min. about 5 days a week,I will continue to do this untill I stop making progress,then I will pick up the pace.
As far as my diet goes,this is what my typical day looks like.
meal1-5 whole eggs,1 scoop whey(optimum nutrition)
meal 2-2 cans tuna,2tbls.mayo,2stalks of celery.
meal 3-4.5oz.top round steak,1/2cup green beans,1 tblsolive oil.
meal4-same as meal 3
meal 5-same as meal 2
meal 6-same as meal 3 and 4
meal 7-3oz top round steak,1/2cup green beans,1tbls.olive oil.
Total calories-2785
Total protein-343
I do have 1 question about this diet,would it be O.K. to eat some sugar free jello once in while to cure that sweet craving,it has no carbs and only 10 calories.
I am very pleased with this diet,6 more weeks and a good tan and I will be set!
BTW,I have no cheat days,my only significant amount of carbs are post workout,I drink 10oz O.J.
 
this is my 8th day on this diet

have gone from 188-189 down to 179-180

is this dropping too fast ?

I seem to be maintaining my measurements on arms and chest

also is slipping in and out of ketosis okay on this diet?
 
I have always heard that combining fats and carbs in a meal (for example pizza) is not good. But do you know why? What is the biological reasoning behind this belief?

bunny
 
Many believe this because of insulin. Since insulin is shuttling nutrients to your muscles and everything else, then it will also shuttle all that fit too.

Of course many believe this to be a huge myth. And others believe that it is only pertinent when you are eating over maintenance calories.
 
Hey, jus' thought i'd bump this great thread back up...

and put an example day up for you guys to look at :) :

Meal 1: 3 egg yolks, 7 whites, little grated cheese, a *little* ketchup (i know it has sugar, but it's not a keto diet right?).

Meal 2: 1 tin o' tuna, 1 tbsp mayo, 1/2 tbsp flax, onions, pepper, english mustard (you guys should really try adding english mustard to your tuna mayo, it's bootiful)

Meal 3: 1 chicken breast, 1 piece smoked mackerel, salad, dressing (mustard vinegrette, spelling??)

Meal 4: 4 scoops Whey (EAS simply whey choc), 1 tbsp flax oil, 0 cal sweetener.

Meal 5: (post workout): 1/2 cup rolled oats as porridge with a little syrup, protein shake (4 scoops whey + sweetener)/or a chicken breast.

Meal 6: 2 tins o' tuna, 2 tbsp mayo, onions, english mustard, pepper.

I drink loads of water, as instructed.
I supplement with a multivitamin, vitex and tribulus terrestis ((1*400mg cap vitex + 1*250mg cap tribulus) twice per day) and 5g creatine in my post workout shake.

That lot works out to (according to fitday.com) 261g protein, 107g fat, 46g carbs.

Workouts: Weights 3 days a week, cardio on 2 or 3 non weights days

thinking of sticking with this for 4 weeks then increasing carbs by having 2 P&C meals for a week then 3 P&C meals the week after and stay like that for a further 4 weeks, making for a 9 week cutting cycle. Started today.

How does that look??:confused:

Couple of quick q's? (feel free to give me a virtual slap :splat: if these have already been answered, it's just having read this mammoth thread i couldn't remember at the end)

Do i include the carb meal on cardio days where i don't do any weights other than an ab workout or do i go as close to 0 carb as poss? or could i eat some carbs b4 cardio for a little nrg boost?

I'm a bit worried that i do not eat enough green veggies? (this sample day will be the same most days for me) I will occasionally switch the last meal for a steak with piles of veggies, but not very often cos i can't afford steak(pauper student).

Should i take a fibre supplement cos of the lack of green veggies?

Thanks a lot,

Stu.

p.s. cheers Crum, for an awesome thread and for being so cool about answering everyones questions, if i have any karma to give then you will certainly be getting some:D :fro:
 
Week eight update.

Ok will i've been on the diet now for a whole eight weeks.

Starting weight 185

Current weight 167.5

I've been around the same weight now for the last couple of weeks. I'd like to drop a few more lbs, but I seem to be stuck.

I just started taking 35mgs of ephedrine, and 200mgs of cafeine, so maybe this will kick strat things again.

I'm also doing refeeds ever six days now, compared to almost ever 12 days when I started.


any suggestions on how to get over this plateau would be great thanks.

Gymrat123`
 
Try different kinds of cardio for a change of pace,that might help.Also,are you pretty much eating the same thing every day?If you are try eating different foods,as long as they fit into your diet.You may also need to lower your calories a bit,remember you have lost alot of weight,so your maintenance amount of calorie intake is now lower.When you started out the amount of food you were eating was the right amount to cause fat loss,but now it may be too many calories to loose weight on since you are smaller now.
 
Gym, if your not preparing for a show, are u? Well if you're not then I would suggest you go on a 3 week bulking diet to reprime your system.

Modified Diet, same principles. Just higher carb intake the beginning.

1) 3 servings whey/Oatmeal/Cereal Bar
2) 10oz Chicken/Big Bowl of WHITE rice
3) same as meal 2

4) 10oz Salmon or Steak or 3 cans Tuna/mixed mayo
5) 10oz Salmon or Steak or 3 cans Tuna/mixed mayo
6) 3 servings of a protein blend/ 2 tablespoons Flaxoil

7) (optional at 3:00am) 1-2 servings of a protein blend shake.

LIGHT EXTREMELY HEAVY. In the 4-10 range
 
ok Crum.

I'm going to keep going for another week, to see if the eca will help. If not, i'll do as you suggest.
 
gymrat123 said:
Week eight update.

Ok will i've been on the diet now for a whole eight weeks.

Starting weight 185

Current weight 167.5

Gymrat123`
Click to expand...

How much fat did you loose? Do you look much better when you look at the mirror?

Monito
 
I drive around fixing computers all day. Today I did a whole lot of driving around and walking around to fix computers. When I got home and looked at the treadmill I just did not want to do my 4 miles on it.
I ripped the part where Apollo tells Rocky that "There is no tommorow!" from Rocky III and put it on my workout cd so I wouldn't be tempted to use that as an excuse. Well after about a mile and a half I was really hurting. Then I remembered that post Crum put about telling pain to go fuck himself. I put the hammer down and did 4.25 for the hell of it!

Thanks a lot Crum I am down from 245 to under 210 now. I have been seriously dropping since I started doing my 4 miles 5 times a week. I am going to print that pain post out and hang it on the wall in my workout room so I never forget.
 
hey crum, what would you recomend for me since im on a cutting cycle? im taking fina/prop/winny right now. just started week 3 of an 8 week cycle. im leaning out already, but would just like to get shreaded, and figured this diet might be good becuase it would be VERY hard for me to lose muscle becuase of the combination of juice and high protien. would this be a good diet for me to maintain my weight, but just drop fat? thanks, and great post
 
Blown, If you're taking Fina/Primo/Winny (Why don't you throw in some OX?) ... anyways, my point is, that if you're taking all that.... DO NOT FUCKING WORRY. If you follow this plan, along with proper cardio/HEAVY WEIGHTS you WILL get SHREDDED.
 
Dryloch said:
I drive around fixing computers all day. Today I did a whole lot of driving around and walking around to fix computers. When I got home and looked at the treadmill I just did not want to do my 4 miles on it.
I ripped the part where Apollo tells Rocky that "There is no tommorow!" from Rocky III and put it on my workout cd so I wouldn't be tempted to use that as an excuse. Well after about a mile and a half I was really hurting. Then I remembered that post Crum put about telling pain to go fuck himself. I put the hammer down and did 4.25 for the hell of it!

Thanks a lot Crum I am down from 245 to under 210 now. I have been seriously dropping since I started doing my 4 miles 5 times a week. I am going to print that pain post out and hang it on the wall in my workout room so I never forget.
Click to expand...

DryLoach .. Abel?? Bro, I don't know if this is a serious post or if you're one of my nutty friends from real life FUCKING with me.

LOL.

I've been doing that "THERE IS NO TOMMAROW....(echoes)....(echoes) ... (echoes)...." Apollo Creed line for SO long.... it's better when you're looking in the Mirror at yourself and then just out of the blue yelling it. Then immediatly SLAM your fist down on to the sink (or whatever flat serface is there) and look up to your image.

Ahh..Greatness.

99% of the people who read this will have absolutely no IDEA what THE FUCK I am talking about. LOL!

I know you feel me though Loach!

75% of my inspiration comes from Rocky, Arnold (pumping iron), Ultimate Warrior (website) and various other movies and songs.

Tom Jones is one of my ultimate motivators.
 
hey Crum (i sent ya an email already) i gots a couple of questions:

* the steak you're talking about... that's beek right? no pork.

* As far as lifting.. what volume do you recommend? 217lbs @ 6.2 15% BF. I'm trying to shread fat and keep/gain/define my muscles.

Let me know please. Thank you!
 
Hey crum! Dude ive been on this diet out of supplement review now for 4 weeks and so far i've had great gains, 200gp /200gC /40g F and have reduced my body fat % a little bit since i got out of shape when i was in costa Rica for 5 weeks. WEll anyway im going to start on your diet in another week and a half. 2 weeks before spring break, just to try and shed a few lbs. But when I get back after break my schedule is clear from april 8th to may 24th and i'm going to go on your cutting diet for 7 weeks and im really pumped. But hey i have a question do you think the two weeks before break when i start your diet will I lost a few lbs of bf?? or shoudl i just wait til i get back. Right now my bf is about 14% im 5'9'' and 195. (im on creatine so im also full of water) Also I was wondering could I stay on creatine will on your diet??? you said that post workout carbs is alright 50-100 grams right... Also the best time to do cardio is when you wake up correct?? before you take in any food to get your metabolism pumping right??? anyway let me know guys im trying to plan all this shit ahead so i can get some results thanx alot id appreciate it. Anyway thanx again guys peace...
 
My god, i think this is the longest post in Elite's
history......

Definately beats LUV's Clambutteroil one....

Fonz
 
EMan_Z said:
hey Crum (i sent ya an email already) i gots a couple of questions:

* the steak you're talking about... that's beek right? no pork.

* As far as lifting.. what volume do you recommend? 217lbs @ 6.2 15% BF. I'm trying to shread fat and keep/gain/define my muscles.

Let me know please. Thank you!
Click to expand...
]

Eman, Yeah I'm talking about steak. It's generally more nutritious. But I'm Baised.

Honestly, I always preach HEAVY weigh (4-10) rep range, either if your cutting or bulking, I also incoorporate insane strip sessions, not every set, but perhaps one for every other exercise.

Paid Period. - Arnold.
 
littleflex said:
Hey crum! Dude ive been on this diet out of supplement review now for 4 weeks and so far i've had great gains, 200gp /200gC /40g F and have reduced my body fat % a little bit since i got out of shape when i was in costa Rica for 5 weeks. WEll anyway im going to start on your diet in another week and a half. 2 weeks before spring break, just to try and shed a few lbs. But when I get back after break my schedule is clear from april 8th to may 24th and i'm going to go on your cutting diet for 7 weeks and im really pumped. But hey i have a question do you think the two weeks before break when i start your diet will I lost a few lbs of bf?? or shoudl i just wait til i get back. Right now my bf is about 14% im 5'9'' and 195. (im on creatine so im also full of water) Also I was wondering could I stay on creatine will on your diet??? you said that post workout carbs is alright 50-100 grams right... Also the best time to do cardio is when you wake up correct?? before you take in any food to get your metabolism pumping right??? anyway let me know guys im trying to plan all this shit ahead so i can get some results thanx alot id appreciate it. Anyway thanx again guys peace...
Click to expand...

Hey Robert Jamin Hudson,

If you're getting ready for Costa Rica, I would personally ditch the creatine. The last thing you want is water retention bro. Go on the diet for 2 weeks, it'll help you lose about 7lbs in the first week due to water. Most likely you will lose 5-6lbs of water and 1-2lbs of fat the very first week. If you do it to the Bone.

Post work out carbs I would keep it at 40-60 grams , 100 is too much, unless you're bulking.

Cardio, best time to do it is the morning or 20 minutes after your lifting session. But don't sweat if it you can't, any time of day will be fine. It's just a lil more effective at these particular times.
 
Crum- When you're on the Ultimate diet.. can you consume PB anytime throughout the diet? as a night snack when you wake up.. or any time in the evening for fat instead of Flax?

Secondly, is dextrose a nono in the diet? or can you consume it right after your workout in your shake so you can replenish your muscles? I'm trying to get the best possible results.. that's why i ask.

Thanks.
 
hey guys!

how r ya all!!

well..update..

i havent got a bf test done in months...but i have had so many complements... i can really see changes from the mirror. my weight hasnt really budged, but thats ok.

i dont take cheat daYs but i love the results.

kisses for crum:D
 
Xtreme2001 said:
Crum- When you're on the Ultimate diet.. can you consume PB anytime throughout the diet? as a night snack when you wake up.. or any time in the evening for fat instead of Flax?

Secondly, is dextrose a nono in the diet? or can you consume it right after your workout in your shake so you can replenish your muscles? I'm trying to get the best possible results.. that's why i ask.

Thanks.
Click to expand...

Postwork out, anytype of carbs that are Fast absorbing (dextrose), will be fine. Don't stress over post-workout carbs so much, it won't make or break you. As long as your diet is on point and your WORKING out , eat a simple protein/carb meal (whey/juice or dextrose drink) and you'll be cool.

As far as the PB goes, you said you want the best possible results, therefore I would avoid it all together. Sure it has healthy fats but there are carbs in there. 1 tablepsoon in a particular meal would be fine though. Just don't eat 6 huge tablespoons since that would equate to about 24 grams of carbs and 55 grams of fat or so.
1 tablespoon with your fat meals is fine. 1 tablespoon is usually only 3-4 grams of carbs and 7-8 grams of fat. NATURAL pb ONLY.





Rez... Nice job, post a pic one of these days
 
When you say don't mix fats and carbs together.. does that apply to bulking as well?

For me to consume enough fats in a day, how many tbls of flax oil is necessary to get better gains, rather then each shit fat that will make me fat?

One final thing, when cutting.. should you consume anymore carbs after your post workout shake/meal? or is it best once finished the last meal to eat High Protien and fat for the final 5/6/7 meals of the day/night without any carbs?
 
Eat 450g of Peanut butter a day like me and
watch the fat melt off........LOL

Fonz
 
crumbcake

what would be the the results when i conbine the diet with "roids "like tren/test/winny, im lookin to get absufuckinglutly shredded
 
Hey.. for this diet what are the % of nutrients intake ?

Protein: 50%
Carbs: 20%
Fat: 30%

or

Protein: 50%
Carbs: 30%
Fat: 20%
 
I hate fish. Tuna I can bear. But salmon YUCK. What could I use as a replacement.

Also on the AS question from georgie

I was thinking something along these lines:

Winny 1ml a day, Clen (2wks on 1wk off) for 8 weeks and some xenadrine for the 1 week off.

also mct oil, isopure (zero carb)

carbs 10%, Protein 70%, fat 20% (good fat)
 
CommoditiesBroker said:
I hate fish. Tuna I can bear. But salmon YUCK. What could I use as a replacement.

Also on the AS question from georgie

I was thinking something along these lines:

Winny 1ml a day, Clen (2wks on 1wk off) for 8 weeks and some xenadrine for the 1 week off.

also mct oil, isopure (zero carb)

carbs 10%, Protein 70%, fat 20% (good fat)
Click to expand...

MCT Oil makes me want to wretch........

Fonz
 
dairy

Crum,

Been checking this post every day since I found this site. My knees and ankles are killing me since I cut dairy from my diet(a guy in my military unit told me). I used it with my protein in am for b'fast and after workout days only. How bad is it to have dairy or should I use calcium supps. I gotta run 'cause it's part of our training and we're tested on it. I've tried all sorts of fat burners and I think their a joke. And that silly cutting gel is crap too.
 
Day 12 Update

I started the diet almost two weeks ago and im getting some good progress.

I haven't taken any bodyfat tests but I can tell my results are good just by lookin in the mirror. I try not to look at myself in the mirror alot so that I can actually notice change when it happens and so far I've been changing really fast.

Im doing a diet similar to the modified version (if you dont know what that is read this whole thread its somewhere in here). My body weight hasn't been droping at all i'm pretty sure that this is becuase im losing fat and gaining some muscle. I dont expect my results to be this good for long. I just started working out again after 2 years so my body is reacting good right now to the stress from the excersize and the good diet but im sure that my body will begin to adapt itself and then my gains and progress will slow down. However, that hasn't happened yet and this is the way im working:

EXCERSIZE:
Monday:..... Back and Tris & (ABS)
Tues:...........Off
Wed:...........Hams, Quads, Calves
Thurs:..........Off
Fri:...............Chest, Bis & (ABS)
Sat:..............Delts, Traps & (ABS)
Sun:.............Off

I'm not hitting the weights at full intensity yet because i was out of the gym so long but after 2 more weeks ill be going at 100%. I like this setup because it gives my muscles enough time to recover before I blast them again. I know alot of people like to pair back with bis and chest with tris and i use to do that to but i think ill get better results from this setup becuase ill be able to pound my fresh biceps after a chest workout and same goes for the tris. Sometimes after a chest workout your tris are already shot and same goes for bis after a back workout. This way im starting with fresh tris and bis so i can get more bang for my effort. On top of that I get the added benefit of working out my bis and tris twice a week one intense session and another session where they are just helping out with the other compound excersizes.

DIET:
MEAL 1: 1/2 Cup Oatmeal + Scoop of Whey
MEAL 2: 8 Ounce Chicken Breast + 2 Cups Veggies + [1/2 cup rice (when i workout)]
MEAL 3: 8 Ounce Lean Steak + 2 Cups Veggies
MEAL 4: 8 Ounce Salmon or Catfish + 2 Cups Veggies

PRE WORKOUT SNACK - A FRUIT, USUALLY BANANA
POST WORKOUT SHAKE - 20-30g HI GI CARBS - USUALY CRANBERY JUICE WITH 2 SCOOPS WHEY

MEAL 5: 2 SCOOPS WHEY + 2 TBLSP FLAX SEED OIL

Note: Pre and Post workout stuff is only on the days i workout; same goes for 1/2 cup rice.

CARDIO:
4-5 times a week (45 Minute Sessions) Stationary Bike
I will start joggin this week, once or twice a week instead of the bike.

I haven't cheated yet and im not planning too... I use salad dressing sometimes but only on the later meals because they do have some carbs. Im drinking lots of water. Take my vitamins daily, try to get at least 8 hours of sleep every night.

My Goals:
Gain lean mass without adding any fat. I hate extreme bulking and extreme cutting because i suck at it. I did the ABCDE diet and all that and i did manage to get my weight up to 190lbs but i was fat too, I was strong, but fat. I really do not want to be like that. I want to be lean and cut. So from now on no more extreme bulking instead ill do a slow but gradual mas building routing that will keep me lean throughout the year.

When i started I was at 153lbs and i estimate over 20% BF. I'm 21 years old @ 5'6". This friday ill post my stats and if anyone else has any questions about my program or any suggestions im all ears.....

:D
 
Crum, could one actually gain strength on this diet? One more thing, do carrots, cauliflowers, broccoli etc, contain too much carbs for this diet? Thanks bro.
 
Personal experience and research done by others. Plus, much of strength gains is neurological. So basically if you develop a diet that will limit LBM loss and you incorporate enough intensity to force nueral adaptations then you will increase strength levels while on a diet.

I have done this on an isocaloric diet and the diet from this thread. I liked doing it on this low carb diet better because I burned more fat. On the isocaloric in order to gain strength I had to make sure not to cut calories too low. Plus, I gained strnegth with these two diets while using two different training programs.

The first program was Beyond Failure Training and the second was Hypertrophy Specific Training.

Now maybe you were refering to my claim that you can't build muscle while dieting. Well yes that is slightly untrue. You can burn fat and build muscle at the same time, but it will be a very slow process. And you diet and training will have to be perfectomundo.
 
crum - could you check out the post titled "opionions and questions, please". i accidently hit start new thread. it's in reference to the original diet.
 
Week 9 updaye

starting weight 186

Todays weight 166

after hitting a plateau, i've started droping the weight again. Strength is still good. Seperation is getting much better.
 
gymrat123 said:
Week 9 updaye

starting weight 186

Todays weight 166

after hitting a plateau, i've started droping the weight again. Strength is still good. Seperation is getting much better.
Click to expand...

gymrat hows your strenght/size maintaining on this diet compared toa 50/30/20 pro/carb/fat diet. the reason i ask is ive been doing a 50/30/20 for like 10 weeks now and have got good results, but the last 2 weeks or so i have not made much progress "mirror wise". my weight has dropped 3 lbs, though i cant get the bottom abs to pop out, and still have the flab roll sort of when i sit down you know haha. the reason i havent changed yet is on 50/30/20 i lost strength the first 2-3 weeks but since then i have been gaining,and just got back to the strength i started cutting at. so to my questions, haha.
 
ahthong said:
Crum, could one actually gain strength on this diet? One more thing, do carrots, cauliflowers, broccoli etc, contain too much carbs for this diet? Thanks bro.
Click to expand...

Lifting HEAVY is the key, Don't think just because you're not eating carbs you should lift lighter, A lot of people get into the "I'm a Pussy" mentality once they start to diet. It's all mental.
So, no, you shouldn't lose strenght, and Yes, if you WANT to gain strength , you can. Simple as that.

All those veggies are fine, just don't go nuts with the carrots, a few slices of carrots are okay in a salad or whatever, but don't go nuts on em.
 
dstylz said:
Day 12 Update

I started the diet almost two weeks ago and im getting some good progress.

I haven't taken any bodyfat tests but I can tell my results are good just by lookin in the mirror. I try not to look at myself in the mirror alot so that I can actually notice change when it happens and so far I've been changing really fast.

Im doing a diet similar to the modified version (if you dont know what that is read this whole thread its somewhere in here). My body weight hasn't been droping at all i'm pretty sure that this is becuase im losing fat and gaining some muscle. I dont expect my results to be this good for long. I just started working out again after 2 years so my body is reacting good right now to the stress from the excersize and the good diet but im sure that my body will begin to adapt itself and then my gains and progress will slow down. However, that hasn't happened yet and this is the way im working:

EXCERSIZE:
Monday:..... Back and Tris & (ABS)
Tues:...........Off
Wed:...........Hams, Quads, Calves
Thurs:..........Off
Fri:...............Chest, Bis & (ABS)
Sat:..............Delts, Traps & (ABS)
Sun:.............Off

I'm not hitting the weights at full intensity yet because i was out of the gym so long but after 2 more weeks ill be going at 100%. I like this setup because it gives my muscles enough time to recover before I blast them again. I know alot of people like to pair back with bis and chest with tris and i use to do that to but i think ill get better results from this setup becuase ill be able to pound my fresh biceps after a chest workout and same goes for the tris. Sometimes after a chest workout your tris are already shot and same goes for bis after a back workout. This way im starting with fresh tris and bis so i can get more bang for my effort. On top of that I get the added benefit of working out my bis and tris twice a week one intense session and another session where they are just helping out with the other compound excersizes.

DIET:
MEAL 1: 1/2 Cup Oatmeal + Scoop of Whey
MEAL 2: 8 Ounce Chicken Breast + 2 Cups Veggies + [1/2 cup rice (when i workout)]
MEAL 3: 8 Ounce Lean Steak + 2 Cups Veggies
MEAL 4: 8 Ounce Salmon or Catfish + 2 Cups Veggies

PRE WORKOUT SNACK - A FRUIT, USUALLY BANANA
POST WORKOUT SHAKE - 20-30g HI GI CARBS - USUALY CRANBERY JUICE WITH 2 SCOOPS WHEY

MEAL 5: 2 SCOOPS WHEY + 2 TBLSP FLAX SEED OIL

Note: Pre and Post workout stuff is only on the days i workout; same goes for 1/2 cup rice.

CARDIO:
4-5 times a week (45 Minute Sessions) Stationary Bike
I will start joggin this week, once or twice a week instead of the bike.

I haven't cheated yet and im not planning too... I use salad dressing sometimes but only on the later meals because they do have some carbs. Im drinking lots of water. Take my vitamins daily, try to get at least 8 hours of sleep every night.

My Goals:
Gain lean mass without adding any fat. I hate extreme bulking and extreme cutting because i suck at it. I did the ABCDE diet and all that and i did manage to get my weight up to 190lbs but i was fat too, I was strong, but fat. I really do not want to be like that. I want to be lean and cut. So from now on no more extreme bulking instead ill do a slow but gradual mas building routing that will keep me lean throughout the year.

When i started I was at 153lbs and i estimate over 20% BF. I'm 21 years old @ 5'6". This friday ill post my stats and if anyone else has any questions about my program or any suggestions im all ears.....

:D
Click to expand...

You are fucking Amazing. Good job.
 
gymrat123 said:
Week 9 updaye

starting weight 186

Todays weight 166

after hitting a plateau, i've started droping the weight again. Strength is still good. Seperation is getting much better.
Click to expand...

Gymster, I will bow to you.
 
Update as Promised

I've been on the modified diet for about 9weeks:

Height 5'9"

Before weight = 203lbs w/ 14.8% bf

New weight = 188lbs w/ 10.2% bf

My strength has remained constant throughout and I feel much better at a lighter weight.

I appreciate everyone's help and encouragement.
 
Excellent Job, congratulations.Have you reached your goal?

What, if any, changes are you going to make going forward?
 
crum, for one that goes on this diet and then switches over to a maintenance of lets say 40/40/20 pro/carb/fat would there be any large increase in bf% b/c of the intake of carbs again. have you went from cutting diet of this to maintenance how did itgo?
 
Nice Job Okster!

Hey 110%, I would switch over to the Modified diet for 2-4 weeks, then ease my way into the standard 40/40/20. You shouldn't gain fat at all. None. The only way you'd gain fat is if you went crazy with the food.

You might gain a lil water weight (which I doubt if you are constantly drinking your 1 - 2 gallons daily).
 
Nice Job Okster!

Hey 110%, I would switch over to the Modified diet for 2-4 weeks, then ease my way into the standard 40/40/20. You shouldn't gain fat at all. None. The only way you'd gain fat is if you went crazy with the food.

You might gain a lil water weight (which I doubt if you are constantly drinking your 1 - 2 gallons daily).
 
Ok, after a few hrs of reading 26 pages :D of this thread, I think I am going to try it . My goal loose body fat, reduce weight from 191 to 175 (5' 8" M). So I have a couple questions.
1. What can I replace veggies with? Vitamin supplements or other food source? Veggies just isn't happening.
2. The diet below is the correct one, the modified one, for loosing bf right?
3. What is the p/c/f ratio?

It seems some are working out similar to what BFL suggests>
M/W/F weights
T/Th/Sat-cardio

I was thinking that was too soft, I think I am goint to start that schedule Mon.


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.
Click to expand...
 
yosshimura said:
Ok, after a few hrs of reading 26 pages :D of this thread, I think I am going to try it . My goal loose body fat, reduce weight from 191 to 175 (5' 8" M). So I have a couple questions.
1. What can I replace veggies with? Vitamin supplements or other food source? Veggies just isn't happening.
2. The diet below is the correct one, the modified one, for loosing bf right?
3. What is the p/c/f ratio?
You can't replace veggies with anything. Of course veggies aren't happening. Do you think veggies are there to satisfy your tastebuds? No my friend, there not their for enjoyment, They are there for Punishment.

Seriously though, eat your veggies, Suck it up and do it. No one likes them, but hell, we eat em anyways. Make a game out of it.

Look at that fucking head of brocolli on your dinner plate, and go to war with it. Pretend that motherfucker raped your mother.

Kill it. Devoure it whole.
Click to expand...
Click to expand...
 
Tha One CrumCake said:
Hey,, LOL... Have you seen that one thread on RC. "What do you guys eat while your on a diet".
Click to expand...

LOL, that was pretty funny. They like they're popcorn & puffed rice over there. :D
 
JG's da man.

That thread cracks me up dude. I remember they had a thread in the past about dieting, and it was like "I drink only diet soda's and light beer now, and the wife makes me eat low fat cheese on my sausage melts." Walking for 15-20 minutes seems to be the perferred training routine....not that I necessarily knock it, far better than nothing, but you know what I mean.

When I recommended something like Metabolife to those who had a hard time controlling hunger, they were afraid their heart would explode, that and didn't want to take "crank pills."

The same people probably have to drink a pot of coffee before work in the morning. :)

TOC, gotta PM at RL.

-FC
 
acer290 said:
Many believe this because of insulin. Since insulin is shuttling nutrients to your muscles and everything else, then it will also shuttle all that fit too.

Of course many believe this to be a huge myth. And others believe that it is only pertinent when you are eating over maintenance calories.
Click to expand...

To me, it only makes sense that it is pertinent when you eat over maintenance calories--after all, if you are burning as many or more calories than you are eating, how can you be storing bodyfat? The problem is that both carbs and fats tend to be calorie-dense, meaning that most people more then they burn when they combine the two.

Another way to look at it is this: Say you are supposed to eat 300 calories at a particular meal. If you are a bodybuilder, you need protein--say 40 grams. At 4 calories per gram, that is 120 calories. Since most protein sources have a couple grams of fat, we can bump that up to 150 calories, which leaves us with 150 to spend on carbs/fats. Those 150 calories may come from one serving of oatmeal, OR one tablespoon of oil, OR an entire bag of frozen vegetables. If we ate a carb+fat meal, 150 calories would come out to roughly 1/2 a tablespoon of oil with 1/3 a cup of rice--the equivalent of two bites--therefore, you would probably eat more than that.
 
You can't replace veggies with anything. Of course veggies aren't happening. Do you think veggies are there to satisfy your tastebuds? No my friend, there not their for enjoyment, They are there for Punishment.

Seriously though, eat your veggies, Suck it up and do it. No one likes them, but hell, we eat em anyways. Make a game out of it.

Look at that fucking head of brocolli on your dinner plate, and go to war with it. Pretend that motherfucker raped your mother.

Kill it. Devoure it whole. [/B]
Click to expand...

LOL, but after a while on this (or any) diet, you learn to love your vegetables. After all you can eat pretty much however much you want. Just use a lot of spices/lemon/salt, etc. They are your best friend when it comes to dealing with hunger.
 
about the whey, since I use isopure for post workout, and using it any other time wouldnt really benefit because of how fast it digests what kind of protein blend do you recommend? Currently i hear good things about optimums pro complex. More so for the daily shakes but before bed a micellular casein was recommended by you and others, any info on which brand for that? Im sure this was probablly asked, but theres 30 pages dude! Which proves this truly is an awsome diet, if someone could shed some light on this I'd really appreciate it.

Great work crum
 
I used something very similar to this diet last summer and dropped fat fast. It's a tough diet but well worth it. I'm thinking of trying it again and adding a carb up (basic clean) every 3 to 7 days. Probably said for the 100th time, but good post Crum.
 
How are you guys able to afford all this whey?!?

I'm 17 and make a decent amount of money, I currently buy Opt. Nutritions 100% Whey 5 LBS for about 60 bucks (Canadian, no CC for online purchases YET!)

That only gives me 81 servings, you guys consume like 7-9 servings a day, which means I'd need a new tub every week!

Is there some cheap protein supp. I havent heard of yet?
 
Tha One CrumCake, I have a question. I am 100% vegetarian. No meat at all, including fish. No eggs. I eat all other dairy though. (not that this deit requires it)

My question is, is there anything that i can substitute the meat with, tofu, tofu products etc???

Also what do u think about being on fina, t3 while doing this diet... ?

look forward hearing from you!
 
Crum,

I'm going in to my 5th week and have lost 1.5% body Fat, I seem to be stuck (for about a week now.) I have been able to maintain my body weight at 171 lbs (I would like to increase it.)

How much protein should be the most consumed in one sitting?
I have been taking 110g of protein (whey) first thing in the morning, after my jog (60 mins) or workout (90 mins.)

Thanks,

Monito
 
subsitute meat with low-fat Cottage Cheese/Fruits in first 3 meals and low-fat cottage chesse (i believe, maybe normal fat?) for last 3.
 
Crum . . I like everything I see but I had a few questions, I noticed you say to eat carbs ONLY post workout for Glycogen replacement, isn't it important to have some carbs prior to workout for sustained energy? I workout @ 4:30 p.m. daily and when I have dinner at night I try to keep the carbs very low, I stay strickly to protein. What do you suggest here? Is the orange juice your glycogen replacement?

Thanks man,
Matt
 
p60 said:
Crum,

you said that anyone following your original diet would lose fat at a rate of 1% per week.
and you said those on the mod diet wouldnt lose it much slower

Judging by the responses on this thread, it sounds like everyone is losing the fat, but a lot slower than you had claimed. why is this?

And what's this deal about some people hitting plateaus on your original diet?
I thought this was supposed to get you pretty ripped before it stopped.
Click to expand...

I dunno p60, But almost every single one of your posts I've read there's a always a good deal of negativity and skeptism. Skeptism is good, don't get me wrong. But until you've actually done it, don't just sit there and say what's possible and what's not.

Maybe you didn't type it out here, but I know that's whats going through your head at home. And I know that's what you tell your friends at school. And I know that's what you've told Julio the gardner and James the locksmith. I know it. Don't worry how I know it, I just do.

I don't know where your getting your results from..but oh umm ya umm okay.

I'm not Monty Python, and i'm not here to make any deals with you. Diet and you'll lose fat. If you honestly read every single one of my responses, yes even the crazy ones that don't deal with the diet at all, even those responses as well, if you read all of them then you'd know where I stand on certain things and whats what.

Anyways, all this talk I'm doing is Bullshit. Same with you. Get on a damn diet, any diet. What are you doing right now?

And yes, for everyone else, let me just reassure you, you CAN lose up to 1% a week. Now enough of this jumbo jack mumbo jumbo. I will dispose of you if you ever try to discourage people again.

Peace.

Buhahahahhahahahahaha.

Jk.

Jk, i'm not jk.

Jk i am.

Jk.

April Fools.
 
Monito -
110g protein is too much at one time if you're natural. And alot of the 110g of whey will be used for energy. I'd lower it some, but you're right in taking it either first thing in the morning or post workout. I think those are the only times that you should use a straight whey.
 
Matman said:
Crum . . I like everything I see but I had a few questions, I noticed you say to eat carbs ONLY post workout for Glycogen replacement, isn't it important to have some carbs prior to workout for sustained energy? I workout @ 4:30 p.m. daily and when I have dinner at night I try to keep the carbs very low, I stay strickly to protein. What do you suggest here? Is the orange juice your glycogen replacement?

Thanks man,
Matt
Click to expand...

Prework out meal is always sort of difficult. Some people need carbs, but for other carbs can leave you an immediate "high" then knock you the fuck out, leaving no energy for a good workout.

Whether or not to have carbs preworkout isn't set in stone, it's something each individual must experiment with to see what works for them.

Try a moderate protein/moderate fat meal 1 to 1 1/2 hours before working out.

Or try a moderate protein/moderate carb meal 30min to 1 1/2hours before working out.

Usually old stand bys are "1 1/2 serving of whey/ 1/2 teaspoon of flax" or "1/2 cup of oatmeal, 5 or 6 egg whites".

Either one of these meals should give you a good boost. I always have my preworkout coffee, fuck actually I'm kind of dependant on it now, which sucks, I guess it's better than being addicted to ephedrine though.

Bottom line: Eat a light meal before training.

Post workout, I just try to take in whatever carbs I have in my kitchen, Usually orange juice or cranberry juice. I know I know fructose post workout isn't good, I know I know. But honestly, I don't think it's a noticable factor.

Bottom line: Eat carbs after training.
 
Hey Crum, I was wondering if I could get your approval on this diet for the original diet. Everything look OK, or should I change anything

Meal 1 (pre workout): 20g of whey, 1 tbsp of flaxseed oil

Meal 2 (post workout): 1/2 cup of oatmeal, 40g of whey

Meal 3: 2 whole eggs, 4 egg whites, 1/2 can of tuna

Meal 4: 1 can of tuna, 1/2 tbsp of olive oil, 1 hard boiled egg

Meal 5: salad, 2 tbsp of olive oil & vinegar, 1 can of tuna

Meal 6: steak, 2 servings of green beans

Meal 7: baked chicken breast, 1 tbsp of cod liver oil
 
Why was this thread moved? It's the most popular, most used thread on the Diet board and now the non-platinum members can't see it......WTF????
 
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