The Ultimate Diet to Get Ripped while Maintaing Muscle.

[ROAD DOG]

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.

 

[gymrat]

sounds pretty good bro

yeah the jello would be fine now and again

 

[oneandthesame]

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?

 

[bunnymt]

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

 

[acer290]

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.

 

[Stuey01]

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??

Couple of quick q's? (feel free to give me a virtual slap 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

 

[gymrat]

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`

 

[ROAD DOG]

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.

 

[gymrat]

Right now i'm taking in around 2,000 cals a day

 

[Tha One CrumCake]

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