The Ultimate Diet to Get Ripped while Maintaing Muscle.

[dstylz]

On the program now!

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

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

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

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



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

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

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

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

30 Minute jump rope/other 3 times week

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

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

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

 

[Tha One CrumCake]

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!

 

[Monito]

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!

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.

 

[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

 

[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.

 

[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