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The Ultimate Diet to Get Ripped while Maintaing Muscle.

awesome diet

Hey Crumcake,
This diet looks great. Can you recommend nonmeat (plant based) alternatives to the steak and fish? I don't eat any animal products except whey. I have to lean down by May for competition.
Thanks so much!
 
RippedChick - You'd probably get more help if you ask people on the Women's board. This diet is meant to be relativly healthy, and If you don't eat some healthy meats like Salmon, Halibut, Snapper, You're depriving yourself.
I'm not that familiar with vegetarians, although I did eat one once - she tasted kinda "grainy". Not bad though.

If someone paid me not to eat meat for 8 weeks, and also paid me to do the diet at the same time, this is how I would run it:

1: 3 scoops whey/oatmeal
2: 2 cups non-fat cottage cheese/green apple
3: Designer Protein bar
4: 2 cups low-fat cottage cheese/tiny handful of oats mixed in, with a large green salad.
5: 3 scoops whey/flaxoil

I would also eat a scoop of any Protein Blend (pro-blend 55) every single Hour on the Hour, to make sure I'm not losing muscle.

After those 8 weeks, I would go to the zoo and slaughter tigers for no reason.
 
Thanks Crum

not there yet but on the way. This diet has actually made it possible to not do as much cardio which has helped maintain muscle even more. the cardio will be slowly increased over time
 
I got a stupid name like Wally Joyner
I spit the stupid game so I can bone her
Even before I phone her, I pop a boner, just smelling her skin toner.

I just made that up because these damn dogs are barking like crazy.

40/40/20 is a solid plan. I've seen your pics bro, and I've even sent you pms telling you to do the 40/40/20 when you were talking about your eating disorder.

So you're now 170, 12%? Hmm, cool.

Why don't you diet for 8 weeks, and bulk for 8 weeks.

Follow the moderate program for bulking, just add MORE protein, MORE carbs in your first 3 meals, and MORE protein and MORE fat in your last three meals, Expect to put on some high QUALITY lean slabs.

The next 8 weeks - break it down in 2.

4 weeks Mod diet.
final 4 weeks Original diet.

Do maybe 3 or 4 of these 8 week cycles and you should hit your ULTIMATE GOAL of being Ripped and Lean.

Good Luck, and don't complicate anything. Just do it, be happy, and bang.

Peace.
 
FullCircle - I know you'll be reading this...I need your help bro.

Serious shit.

Okay, I just sold my brand new PFO set up. 2 x 175 watt 10k Ushio's.

My specs are the 50g , 36" x 20" x 16". standard.

Okay bro this is my delima.I NEEEEED TO pick up this shit in the next 30 hours.

The reflector is a straight 36" Parrallel PFO.

Now, I know your the spark EXPERT!

I want to Add just ONE 400 watter to Cover it.
I don't want to cast ANY shadows, which I doubt, because right now when I spark one of the 175's the whole thing is pretty much super bright.

Now, my question is WHAT TYPE OF 400 should I get?
10K Ushio's OR 65K Saki's.

I HATE yellow and I HATE blue. I love Crisp White look the Ushio's give, but the 65K saki's have MUCH more PAR from what I read.

Although do you think it will make THAAAAAAAT much of a difference in growth?? I seriously doubt it. Get back to me bro, ASAP.


Merci.
 
Hi Crum,

I have start training ( did so for 10 years ) again after 1 year :-(
3 times weights and 3 times 1 hour on a hometrainer.

i am 187cm and weighing now 120kg with a vet % of 23 :-((((
hope to get back to 12/15%.

i wanna start with your diet and made this:

meal 1 : proteineshake
meal 2 : 6 eggs ( 5 whites ) + proteine shake
meal 3 : steak 300 gram + veggies
meal 4 : tuna 2 cans in oliveoil + unions + 2 tomatos
meal 5 : proteineshake
meal 6 : steak 300 gram + veggies

will this do or do i have to change some stuff ??
is it usefull to use any AS like winstrol or test ?

Thanks !
 
for one thing,his diet mentions to have HIGH FAT...........wheres the fat in your diet:) :) olive oil,flax oil,natural pb and the nasty crappy yucky awful fish oil




OOPS MY FAULT you do got some fat in your diet,well add some more since your low carb and you need energy for heavy lifts:) or whaeva
 
i ordered already Flaxoil in the US as it very difficult to get it here in the Netherlands :(
how much fat should i take ?
 
irvis said:
Hi Crum,

I have start training ( did so for 10 years ) again after 1 year :-(
3 times weights and 3 times 1 hour on a hometrainer.

i am 187cm and weighing now 120kg with a vet % of 23 :-((((
hope to get back to 12/15%.

i wanna start with your diet and made this:

meal 1 : proteineshake
meal 2 : 6 eggs ( 5 whites ) + proteine shake
meal 3 : steak 300 gram + veggies
meal 4 : tuna 2 cans in oliveoil + unions + 2 tomatos
meal 5 : proteineshake
meal 6 : steak 300 gram + veggies

will this do or do i have to change some stuff ??
is it usefull to use any AS like winstrol or test ?

Thanks !
Click to expand...

Looks good, as Doofster said you can a little more fat. For example in your egg meal, eat 3 whole eggs instead of 6 egg whites. Much more nutritious.

As far as AS goes, DO your research and PLENTY of it before you even THINK about using it. Do your research for at least 6 months. Then sleep on it for another 2 months. Then research some more. Then go for a walk in the park. Then decide.
 
i did my last cycle about 2 years ago or so but your right i will wait some will and see how things are going.
as i have enoughy bodyweight at this time :-)
You think 8 weeks will be enough to lower it to 15% or so ?

Thanks guys ! :-)
 
[email protected]

Break it down:

Protein 1.5 - 2g per lb bodyweight
Carbs No more than 100 Grams, closer to 50 the better.
Fat No more than 80 grams (UNSATURATED!), closer to 60-70 the better.


First 3 meals . Pro/Carbs
Last 3 meals. Pro/Fat

Good Luck.
 
CrumCake,

Awesome program...I'll start it tomorrow (I Had some carbs for breakfast already)

I have a question about the kcal consumption. If I don't take a protein shake or food of about 800 kcal after my aerobics, I'll loose a lot of weight quickly. I weight 175lbs and have 12% body fat, but if I don't eat at least my 2300+800kal, I loose a lot of weight and look very skinny (sick). What should I do? I have been able to keep my weight and body fat at the same, but haven't lost any more body fat.

Should I keep my diet to 3100kcal?

Here is what I had plan

Protein: 400g
Fats: 150g
Carbos: 40g

This is about 3100 kcal.

I run 70 minutes 3 times/week (M-W-F)
I lift heavy (whole body) 2 times/week (T-TH)

Please give me your opinion,

Thank you,

Monito
 
il probably start this diet also

gonna do 250protein,60carbs about(OATMEAL),about 80fat from lean cuts of steak and natty pb,also olive oil

weight about 160ish
 
D00fy said:
il probably start this diet also

gonna do 250protein,60carbs about(OATMEAL),about 80fat from lean cuts of steak and natty pb,also olive oil

weight about 160ish
Click to expand...

I know you would Join the Crum-side.
 
hehe yah,im stealing your diet:P but i was wondering can i use oatmeal as my carb source for first 3meals of the day? about 60carbs since oatbran has 21gram per 1/3serving ?
 
Hey bro I just started this diet 2 days ago and so far awsome energy. Do you eat hi gi carbs after cardio or just after lifting? Also I felt like I went into ketosis last night, is this a common effect on this diet?

Killer diet though I'm stickin to it for 54 more days.
One more thing, damn it is more food than I would of thought I can see why you say no fatty burners

[email protected]:p :p :p
 
cardio necessary? just to drop a few lbs?

also i was thinking about my meals what you think gymrat123 and crum

Meal1(PreWork)Protein Shake,Instant Oatmeal
Meal2(Postwork)44gram Protein Shake,Oatmeal
Meal3-About 1lb Grilled Chicken breast with veggies maybe red kidney beans,salad or whaeva
Meal4-About 6oz Top Round Steak,1tbso mayo
Meal5-protein shake,1/2cup LF Cottage Cheese,1tbsp natty PB
Meal6-Same as Meal 5
 
Last edited:
well doofy, if you're planning on doing the original plan, keep the oatmeal for post workout. But if you're doing the modified plan, things look good.
 
oneandthesame said:
Hey bro I just started this diet 2 days ago and so far awsome energy. Do you eat hi gi carbs after cardio or just after lifting? Also I felt like I went into ketosis last night, is this a common effect on this diet?

Killer diet though I'm stickin to it for 54 more days.
One more thing, damn it is more food than I would of thought I can see why you say no fatty burners

[email protected]:p :p :p
Click to expand...

well if you're doing the original plan, you are not supposed to take carbs on non-training days. So, if you had no carbs that day, than you might slip into ketosis for a short time.
 
are you saying that green veggies don't count as carbs on non-workout days or are you saying don't eat green veggies on non
workout days?

the original plan is the first post of this thread?
where is the modified plan at?

peace
 
meal 1) 42 grams whey protein 1tbsp flax oil
meal 2) chicken breast and 2 cups green beans
meal 3) 8 oz steak 2 cups broccoli
meal 4) 42 grams whey protein 10 oz orange juice (post workout)
meal 5) 2 cans tuna celery onion
meal 6) 42 grams whey protein 1tbsp flax oil

gallon plus water a day 3days of 30min cardio and 3days lifting maybe 4days cardio
 
holy crap that took a few minutes to find here ya go doofy


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.
 
Tha One CrumCake said:


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.
Click to expand...

here's some info on vegies for ya oneandthesame
 
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.

Now you tell us :D
Seriously I do want to get absolutely ripped up like 5 or 6 percent bf but it's nice to know one doesn't have to be quite so extreme to get decent results but I'd rather go all out at least once and enjoy the swimming pools this summer :)
 
Talk about BS protein bars... I'm trying to find a good quality protein bar and I came across 2 that said 30g P and 3g C, well I did not read the fine print, "Note: Glycerine and oligofructose are included in the total calorie count, but are not included as carbohydrates" (16.5g of carbs at the end not 3g) if they are not carbs what the hell are they.

Here is another one "Note: Glycerin and sugar alcohols, while included in the "Calories" count, have been omitted from the "Total Carbohydrate" count as they have only a negligible impact in blood sugar levels" again CARBS are CARBS (31g of Carbs at the end not 3g).

Don't make the same mistake I did and keep a calculator handy.

If they don't disclose the real number then they are hidding something...

This is my 3rd day on this diet and I'm loving it!!!

Monito
 
All low carb bars are that way. They use sugar alcohol. The reason it is not in carbs is becuase I think it is really BCAA's. Anyway, the reason they also don't list it is that it has no effect on insulin, which is why people are eating low carb anyway.

Plus, any bar is crap, you should only eat them if you have no other possibilites.
 
defwer doing modified diet plan
meal1-protein/carbs
meal2-protein/carbs
meal3-protein/fat
meal4-protein/carbs
meal5-protein/fat
meal6-protein/fat

basically ive been doing this for 6weeks with good results:)
 
between Meal 1 and Meal2,about 6:40am-7:50am but the reason for carbs in meal 4 is because I need some energy to run around the house ,study,jerking off.........you know i need some energy :P
 
Tha One CrumCake said:
Monito, Designer Protein bars are pretty good. I wonder if they have glycerin in there...
Click to expand...

Glycerin it is listed as one of the contents and there are 75.5kcal unaccounted from the total.

30g P
4.5g F
6g C
75.5 kcal of something????
Total kcal 260.

Great diet!!! It's hard as Sh... to do...

Monito
 
crumb... people said to burn fat after a workout you need to cut out simple carbs and just eat protein adn veggies..but wount this be catobolic? i have a whey (2carbs) and some skim milk with 1/2 grapefruit ..is that ok to burn fat..my 1st 3 meals are low gi carbs(oatmeal) and last meals are protein and fat...efa;s..good? and beverly international told me to stay away from whey after lifting because it will store as fat because it is rapidly digesting..should i return my eas chocolate? i mean i kno pepople with abs who still have eas whey and dextrose after weights..mabye its just me..
 
)*#%R*(#_$)#_$ fuckin Missy you ask the same questions over and over wtf,get liposuction you fat pos:/ dang if u cant diet right than invest in cosmetic surgery PFFFFFFFFFTTTTTTTTTTT
 
Hey missy, long time no see. Eat carbs after you lift. But only eat oatmeal. Get rid of the fruit. Fruit is bad when cutting and especially right after lifting. Don't drink milk, this is also bad when cutting. Just eat oatmeal and whey.

Who cares what other people do and have, what matters is what works for you. I know people that eat crap all day long and have abs, so fucking what.

Fuck Beverly International, you eat whey after a workout specifically because it is fast acting.

Missy, I think your major problem when you work out is your intensity level. You have tried so many things, and according to you none of them work. So maybe you need to have a little more intensity in the weight room. Because just lifting light weights, in a blah blah manner really won't go all that far in buring calories.
 
Missy go on THE ULTIMATE DIET TO GET RIPPED and do what acer290 suggested,LIFT HARD!!!!!!!!!!!!!!..........and split your CARDIO/LIFTING ROUTINE

3days lifting,3-4days cardio whaeva

MWF-LIFTING
Tues/Thurs/Sat-CARDIO(EMPTY STOMACH)
give it 4weeks you will see results if not il fookin drive to whereva u live and pay for your liposuction
 
Tha One CrumCake said:

how many people do you know who like to eat Tuna with Flax. Most people eat Tuna w/ Mayo.
Click to expand...

I ACTUALLY DO EAT Tuna and Flax ... I put a tablespoon of flax in one can of Tuna ... it does taste better than tuna alone.
 
hey guys and gals....

just a quick update...been on the modified diet since it ws posted by crum all that time ago... and luv it.

Was getting a little frustrated at the plateau i hit a couple weeks ago so stopped the weights and did cardio FTITM everyday last week...was a good change.

Did legs yesterday, hit them hard..some heavy some hi reps..and am sore today!! oh I also started HYDROXYCUT and am impressed by the results. Nothing major...just a little more cut. I still eat every 2-3hrs..even if im not hungry, so Im still sticking to the diet.

Havent checked bf..but dont need to for a while i don think...just looking in the mirror as my judge:)

Anyone have any questions..just ask.

This diet is easy as..no one should complain on it!
 
GOOD LUCK REZ,im doing the modified version ,and also NO CARDIO for me:0 i did drop waist size and got tight in some areas,so i know im losing fat:) and i can see stretch marks on my ass HAHAHAHAHAHHHHHHHHHHHHHHH
 
missyd143 said:
crumb... people said to bla bla bla on my bla bla bla because bla bla bla is a bla bla bla and then bla bla bla to that bla bla bla because he bla bla bla and then she bla bla bla and he bla bla bla and then she bla bla bla, and then they had sex.
Click to expand...

Missy, hey you sexy ass bastard, I've missed you. How you been?
Yes, you're whey/skim milk/1/2 grape fruit is fine, although if I was doing it, i'd make it really easy - Whey & 8oz Fruit Punch.

That's kind of weird that BI told you to stay away from whey after lifting, The exact reason as to drink whey is BECAUSE it's fast digesting, it'll get to your muscles quicker, therefore help out with recovery. You need FAST ACTING carbs/protein IMMEDIATLY after working out. This will not halt the fat loss process so DON'T freakin sweat it. Don't return your eas chocolate, it's one of the greatest whey inventions ever - tastes good, high protein, low carbs.

Arite Missy - Stay sexy.
 
I've dropped 5 pounds in the first 72 hours of this diet, probably just a lot of water because of the lack of carbs and high protein seems to have slowed now I seem to be starting to crave the hell out of carbs, Jesus what the hell I don't give a shit though just 52 more days and I'll be victorious. Obviously, I'm eating a ton of protein and I think I'm up to a gallon and a half of water. Seem to be thirstier on this diet, is this normal?

Is anyone else on the original diet?
seems like your all on the modified

Peace bro's:fro:
 
Hey Crum, what do you think of my program?

1) 3 servings Eas whey - then out the door.
2) 3 Chicken breast (cooked on the grill with bone), salad.
3) Steak Cook on the grill, salad, homemade salsa.
4) 3 servings Eas whey/ flax or e.v. olive oil
5) Salmon, salad or 3 Chicken breast (cook on grill w/bone)
6) Post workout: 3 servings EAS whey & OJ.

Monday: 10 am - Shoulders
Tuesday: 11:30am Chest/Abs/Forearms, 20 min cardio

Wed: Rest
Thursday: 11:30am Triceps , then , 10:00pm Back/Traps, 20 min cardio

Friday: Rest
Saturday: 11:00am Legs, 30 min cardio
Sunday: 11:00am Biceps, 30 min cardio

Well Crum, Whaddya think?
 
p60..dont dispair!! why dont you just add more carbs to your 1st three meals?

I carb rotate as well which helps me from feeling hungry or having cravings. So on weight training days i have high carbs (100g) on cardio days i have low carbs (50g). Fat is a little lower on high carb days and higher on low carb days.
protein is constant; from 200-300g..thats the easy part.


also...have a carb-up on your rest day if you finding it too hard..but dont have shit..eat good food. eating crap is a waste of time IMO!
 
hey crumb the people at beverly told me that eas is bad whey after weight with sugar for fat burning..they said its a hype and just want to sell their products..is this true? or mabye beverly wants to just sell theirs..they said whey concentrate after weights is too fast absorbing and will store as fat rahter than a low carb meal or isolate with heavy cream..i thought dextrose was iite after weights with whey? im confused..caus ei feel like iSh when i have veggies and turkey after weights..
 
Are green beans OK with this diet?
1 Cup of Green Beans contains:
44 kcal
2.4g Prots
0.4g Fats
9.8g Carbs

What should I be looking for in a good veggie?

Or could some one post what is a good veggie to eat...

Thanks,

Monito
 
Don't Bitch.
Of course this diet is hard. Sometimes hell.

I live for the fucking pain. Grow from it. Learn from it. Become the pain. Change your name to Pain.

When I posted my hell day, A lot of you probably thought I was joking around - but I was serious. So I'll post it again.

When pain tries to hold you down. Look at him and say: Fuck you. or better yet say to him: (m.t. style) I'LL FUCK YOU TILL YOU LOVE ME FAGGIT!

That will teach him to shut his fucking hole. Pain fuck you, I own you.

Here's the hell plan.

Fuck Cheat meals. I know a lot of you think one cheat day a week is okay. But FUCK that. Instead incorpoorate one HELL day.

Bump your protein intake to 2.5-3 grams of bodyweight.
Cut carbs to 0 grams
Cut fat to 50 grams

Example:
1) 3 cans of Plain tuna, straight out the can. Fist full of Birdseeds or oats.
2) 3 scoops of NATURAL flavor whey.
30 min later) 2 tablespoons of flax oil BY IT SELF. Straight out the bottle.

3) 3 cans of Plain tuna, straight out the can.
4) 3 scoops of Natural flavor whey.
30 min later) 2 tablespoons of flax oil BY IT SELF. Straight out the bottle.

5) 3 cans of Plain tuna, straight out the can.
6) 3 scoops of Natural flavor whey.
30 min later) 2 tablespoons of flax oil BY IT SELF. Straight out the bottle.

3 gallons of H20 per day.

There it is. That's your hell day. You WILL feel like Shit. That's the point.

I guarantee..I FUCKING GUARANTEE,,,if you do this...if you have the BALLS, to include this day ONCE a week - You will NEVER - EVER bitch about a Diet being tough. If you go through this..ONCE A WEEK... then the times when you are actually ON the program (days 1-6) you will be in Heaven.

You will Savor your veggies.
You will want to have sex with your Steak.
You will want to hug your bucket of Chocolate Whey.

Never again, will you Bitch.
You're power and brilliance will then illuminate all the Lands.

Peace.
 
I did that for a week and decided my body wasn't burning fat becuase I didn't have neough fat in my diet.

But, I still use those days every once in awhile just to shock the body.
 
crum...u HARDCORE bastard! i luv it:D

p60..im only a small gal..weigh around 107pounds...so 100g is a lot for me..

i wouldnt have the carb meals at night..your bosy really doesnt need it...but try it...who knows..maybe U will benefit...if ure putting on fat, stick to morning carbs only
 
Come on guys the crums right, you have to suck it up, and embrace the pain. Just remember where you'll be by succeeding just imagine the glory at the end of the hell. Pitcure yourself this summer being down by the pool or on the beach---now how do you want to be do you want luvhandles or a fat gut-----hell no--right--- so suffer now and in no time at all ---2months --- you'll be ripped out and lean then you can enjoy it ---flaunt it ----yep because if you can suffer the hell of low carbs for the duration then you deserve to show off I will after all we aren't trying to look good to wear long sleeve shirts ----right---- so take all the anger, fear, hatred, and use it to win to beat the cravings and succeed

Thanks Crum I think this diet is just what I needed after my catabolic collision with the bfl program so far I havn't lost any muscle on this program

Peace Bro's

:fro:
 
Qouted from CrumCake:
"You will Savor your veggies.
You will want to have sex with your Steak.
You will want to hug your bucket of Chocolate Whey. "

sex with your steak ROFLMAO
 
p60 said:
this is all fine and dandy,

but you guys need to realize something.

First off, if you want to lean up, there is more than one way to skin a cat, and this is the hardest. I would try something else first, and when u are sure that u are stuck then I would switch over to this idea.

as for me, I'm not fat, no gut, no love handles, I already don't look that bad, I'd look fine on the beach, sure I want to look a little better, as everybody does, more striations, more sharp abs, etc, but thats realistically not that far away from my grasp, so I'd rather just do a zone diet, which I'm sure might take a bit longer and perhaps it is more catabolic, but not that much longer, and it will allow me to have fun while I'm dieting as well.

So when summer pulls around, I'll be the one to have the last laugh. Why? Because I'll look good, and I'll have known that I enjoyed my time up to the summer and didn't throw away 2 months of my life by making them miserable.
Click to expand...

p60..i am the same. im only small weigh 107pounds, have tone etc...but want to look great for the beach.
I dont find crums diet hard because it has such clear guidelines i cant organise my meals each day in advance and know what to have when to have. I get panicky when i dont know what to have or if my carbs seem to high etc.
My body is very sensitive and too much fat or carbs and i dont look as hard.

Would you post you zone diet for me to check out? Im thinking of changing things around in winter, also adding creatine...that way i can muck around with diet/supps and not have to worry if i dont look 100% hard.
 
Rez why not High The Fat? do like a keto diet :) how fat/protein 20gram or less carbs,than carb load on the weekeneds .........Mr X has some good articles about it
 
Hey Doofy what you're doing (high pro/fat on weekdays, carb-load on weekends) is exactly what I'm doing right now! :) It's hard, but it works. The only thing I like about the diet during the week is the tons of Natural PB! LOL
 
HIGH PROTEIN/MODERATE CARBS/Moderate FAT

about 250protein/80-100carbs a day depending on the day/60fat

carbload weekeneds- about 200-250protein,100gram protein,30fat about,,........depends if i keep the day clean
 
This is my 6th day into this diet and still going. I have noticed that my major problem is having a variety of food; therefore, it becomes boring at times.

I'm willing to create a web site with your favorite LOW CARB recipe, if there is enough interest.

If interest, e-mail me with LOW CARB on the subject and I'll start creating the web site.

This diet is awesome, but by having several different recipes it will make it even better.

Monito :user:
 
Crum Cake- 2 things..

1- If I run that "ultimate diet" for 56 days straight like you suggest.. what bf would be ideal to get down to 7%? Can you run that diet on a cutting cycle?? or is it strictly without ANY drugs

2- How much fat should be incorporated into a diet? In terms of the WHOLE DAY.. how much? I'm 5'7, 200lbs, 12%bf... just wondering how much flax oil/other fats I should be consuming/day.

Thanks.
 
X, of course you can run it with a cutting cycle.

At 200lbs, you should be consuming 100-150 grams of the UNSATURATED fats that were pointed out in the earlier posts.

Don't forget to stay HIGHLY active.

If you're at 14-16% You can get down to 7%, I wouldn't run this diet for 16 weeks although you can. Instead I would run it for 8 weeks, then run a Bulking diet for 4-8 weeks to re-prime your body.

If you run your bulking program according to the modified diet with INCREASED calories (but still following the same principles), you should not gain that much fat at all, and the overwhelming majority of your gains will be LEAN FAT FREE mass.

Once you run the bulking for 4-8weeks (whatever you feel is necessary), then hit up the Cutting for another 6-8 weeks, to bring out the razor sharp definition.

Peace.
 
crum what you think of this modefied version of your diet to meet my needs, current bf% 10-12% around their,wanna get down to 8% or 9%

Meal1-1protein Shake,1packet Instant Oats(PREWORKOUT)
Meal2-2protein Shakes,Small oatmeal serving(POSTWORK)
Meal3-About 6oz Chicken Breast,1tbsp EFA
Meal4-1/3oatbram/1cup LF Cottage Cheese,5egg Whites
Meal5-1/2cup LF Cottage Cheese,Natural PB
Meal6-Same as Meal5

needs more fat and protein?
 
why all that cottage cheese? I dont think c.c helps me at all...i feel better knowing i have 'cleaner' proteins like tuna, chicken, turkey.

i think your 1st 2 meals r fine.

m3; 8 egg whites and oatmeal
m4; chicken,and vegies (optional oats)
m5; tuna, flax and salad
m6;chicken/salmon/turkey and vegies
m7; cottage cheese and flax/or almonds


i personally think that looks better
 
cottage cheese gooooooooddddddddddddddddddddddddddd it owns.......i been eating past 6weeks hasn't effected me except the nice taste i cant get enough of:)
 
Thanks Crum.. I appreciate it.
I followed your modified diet... lost 15lbs over the course of 2 months, Only one cheat day and it was still a healthy meal :)
I think I lost some size though.. but then again, that's dieting.

I'll try and double up on everything in the modified diet to get those extra calories in when my bulking cycle approaches shortly... then i'll follow the "ultimate" diet.

Thanks again bro..

PS: How much Unsaturated fat should I consume for bulking? roughly 150-200 still? Of course there are other fats that tie in with each other, but trying to stay on course with the Unsat. fats.. what's an approx. amount to intake?
 
Last edited:
To bulk up just add more carbs in the postworkout timeframe and maybe even another carb meal after that. And up the protein.

Don't eat too many calories to start off. You need a surplus, but you don't need to be a whale, it won't help anymore in respects to muscle growth.
 
seem not to have much strength for my workouts on this diet it's like I run out of steam a lot faster than before and would like suggestions on my workout

day 1 chest tris
9 work sets for chest and 6 sets for tri's pyramiding up and working last sets to failure
day 3 back bi's and shoulders
7 work sets for back and 6 sets for bi's 3 for shoulders worked the same as before
day 5 legs about about 5 sets for quads 3 hams and 3 calves

also it seems to take a lot longer to recover from my workouts I stay sore longer any thoughts as to why ????
Is this typical or am I doing something wrong????

any help appreciated
 
Unless you are juicing that is way too many carbs. Most people overtratin on that much volume even while bulking and considering you are cutting I can see why you get tired.

Plus, you are doing more sets for chest than back- do you want to be disproportionate?

You are sore because you do not have as many carbs for recovery.
 
thanks acer thats exactly what I thought too so I cut it back tonight to a 30 minute workout not counting 5 min warmup did 2 warm up sets of bent over rows then 1 set of 10 to failure
then 1 set of pull ups
then 1set of shrugs
then 3 sets of bb curls for biceps and thats it

how does this look??
btw my chest is my weakest part so I always push it probably to my detrement
 
Looks good although I would do one more set of either rows or pullups. Yeah, the number of chest sets are probably why it is so small. Ask around on the training board about your routine.
 
acer290 said:


You are sore because you do not have as many carbs for recovery.
Click to expand...

really? I thought it was protein that helped w muscle soreness. I have been having only about 30g carbs post workout, is that why my legs have been sore the whole week and i trained them on monday?
 
On the program now!

Hello Everyone! Love the thread. Thanks goes out to crum and everyone else who contributed to this post. Theres a lot of really good info here. This thread really helped me piece everything together. I've read and learned alot over the years but with this thread I got the big picture and also a simple straightforward explanation that helped me make sense out of all the things I had learned. I haven't worked out in over a year and half but guess what I started yesterday and this is my second day on the modified diet. I'll stick with this for 8 weeks and then I'll start cutting out more carbs. I'll also keep everyone posted on my results, hopefully on a weekly basis. I use to be 190lbs 14% BF... diet has been nothing but junk + no activity for about a year and half and right now im at 154lbs & BF somewhere close to 20. I'm 5'6". I'm finally back on track. Heres my current daily breakdown:

DAILY BREAKDOWN:
----------------
Meal 1.....1/2 Cup Oatmeal + 1 Scoop Whey Mixed w/ water
Meal 2.....2 Chicken Breasts + 1/2 Cup Cooked White Rice + 1/2 Cup veggies
Meal 3.....8oz Lean Steak + 2 cups Veggies
Meal 4.....8oz Pink Salmon Fillet + 2 cups Veggies
Meal 5.....POST WORKOUT SHAKE: 1 cup Cranbery Juice & 2 Scoops Whey + 20g Maltodextrin + water
Meal 6.....2 Scoops Whey + 2Tbls Flax Seed Oil

DAILY TOTALS BREAK DOWN ROUGHLY TO:
PROTEIN CARBS FATS CALORIES
250g.......90g......60g.....1940

Im not counting the carbs from my vegies. After a month or so I might cut out the rice in meal 2 but that will depend on my results.



HOW I PREPARE MY FOOD:
----------------------
MEATS:
I cook everything in the morning at one sitting. I season my meats with salt, pepper, and I marinate the steaks and salmon in italian dressing (not too much though). I dont marinate the Chicken breasts beause thats my fat free meat that goes with the carbs. I'll substitute white rice with brown rice but for now I have to finish what I bought.

Veggies:
I make one salad every monring and break that down into seperate servings. My salad consists of tomatoe, celery, lettuce, spinach, and cucumbers. I add about 1 tbls of olive oil for each cup and a little salt.

VITAMINS AND SUPPLEMENTS:
-------------------------
Stacker 2, 1/2 tab aspirin - Before Cardio in the AM
Multivitamin
Vitamin C
Milk Thistle
Vitamin E
Zinc
Folic Acid
Vanadyl Plus
CREATINE & Glutamine - Will start using after a month.

CARDIO:
-------
45 Minutes on stationary cycle 3 times a week

30 Minute jump rope/other 3 times week

WORKOUT:
--------
5 Days a week.

Monday : HEAVY AND LOW REP - Back, lower back, and Bi's.
WEDNESDAY : HEAVY AND LOW REP - Chest, tris, shoulders
FRIDAY : light back and bis
SAT : Legs
SUN : light chest tris

If anyone has any suggestions please go ahead and suggest. Im bassically trying to gain all the lean mass i lost, but i dont want to gain the fat. I use to do alot of bulking and cutting but im not cut out for that type of program I can always bulk :D but i can never cut. I would rather gain slowly but cleanly. Thats about it. All I have to do now is prepare myself for some sweeeeeet results....
 
As long as the desire is put to action, great things can be accomplished.

Your plan looks on point.

Take out the Asprin with your fatburning stack, newer research shows it doesn't do a damn thing. But if you want to use it , go ahead.

Most people say they'll start on a program, but never really do it. I'm proud of you because you actually went out and bought everything, planned it out on paper, and prepared all your meals. JUST FUCKING KEEP THAT UP!
 
Tha One CrumCake said:

Most people say they'll start on a program, but never really do it. I'm proud of you because you actually went out and bought everything, planned it out on paper, and prepared all your meals. JUST FUCKING KEEP THAT UP!
Click to expand...

CrumCake,

You are absolutely right, I have people who come to me to help them on a diet and they never get to start it.

I have been on your ultimate diet and nothing but results.

I have been keeping a diary for about 3 years now of my food intake, bf% and weight. CARBS were my main kcal count and I was making very little progress. On your diet, which I have been, following for about 9 days has been nothing but GOOD results. I have dropped 1% body fat; even though, I lost about 1.5lbs that triggered me to add a little bit more carbs and gained the weight back.

My diet is:
Days before my long run (3 times/week.) (SU, T, TH)
1/2-cup oatmeal breakfast
Whey protein 4 servings snack 1
1/2-cup oatmeal breakfast snack 2
I get proteins only the rest of the day.

Days (M, W, F-SA)
The other days are strictly PROTEIN.

This is great!!! And thanks again!!!

Monito

P.S. I almost quit on my 6th day, because I couldn't run my usual 70 mins. I was only able to run 35 mins and was very frustrated. Then came to the group and read your original plan. Which includes carbs 3 times/week. On those 6 days I was only getting proteins.
 
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