I think I've got it!

**Aggression** · 08-05-2004, 06:42 PM

OK, I've done more research and I think this could be an improvement. As I stated I'm 24 years old 6' 218 with a little gut that I'm trying to lose. Lifting 4 days a week and walking 3 days a week for 45 min at 4.2 on the treadmill at an incline of 7.

Cardio 5 am

Breakfast 6:15 am
5 hardboiled eggs (3 w/yolks, 2 whites).
cup of green tea with splenda and a little milk

Brunch 8:30 am
Whey protein shake with 1 tbsp of Flax

Lunch 10:30 am
Sliced turkey and pepper with cheese and mayo (No bread)

Snack 1:30
85 g of albacore tuna with full fat mayo

Dinner 3:30 (Pre workout)
steak with pepper

Post Workout 5:30
IMMEDIATLY AFTER MY LAST SET
Whey protein shake (55g of protein, 7 g of carbs) mixed with 110 g of Dextrose

Evening Meal (Post-Post Workout) 6:15 pm
1 chicken breast with marinade and pepper
baked potato with pepper

Bedtime meal 8:30 pm
Pro Blend 55 shake with 1 tbsp of flax
cup of sleepytime tea with valerian in it

I will also be drinking 2 gallons of water a day

Is this any better?

Also, I have a few questions...

1) Do I have enough protein and fat in my bedtime shake? Do I have too many carbs?

2) When I start increasing my cardio (adding running, sprints, start boxing, etc.) will this diet work or will I have to add more carbs?

3) Would this diet work if I were just lifting and doing NO cardio, just lifting.

Thanks for the patience guys!

**OSTIE** · 08-05-2004, 06:51 PM

ABOUT TO HIT THE GYM, BUT I GIVE IT A QUICK RUN THROUGH, OTHERS WILL ADD ON WITH GREAT SUGGESTIONS AS WELL

Originally Posted by Aggression

OK, I've done more research and I think this could be an improvement. As I stated I'm 24 years old 6' 218 with a little gut that I'm trying to lose. Lifting 4 days a week and walking 5 days a week for 45 min at 4.2 on the treadmill.

Cardio 5 am

Breakfast 6:15 am
5 hardboiled whole eggs
cup of green tea with splenda and a little milk
I PERSONALLY WOULD USE YOUR 830 SHAKE AND FLAX HERE. IF NOT I WOULD ADD A CARTON OF WHITES HERE AND DROP DOWN THE WHOLE EGGS TO 2 OR SO. NO MILK

Brunch 8:30 am
Whey protein shake with Flax
MAYBE SWITCH WITH THE EGG SUGGESTION

Lunch 11:30 am
Sliced turkey and pepper with cheese and mayo (No bread)
I WOULD FIND BETTER SOURCES FOR FATS

Snack 1:30
85 g of albacore tuna with full fat mayo
OK

Dinner 3:30 (Pre workout)
1 chicken breast with marinade and pepper
cottage cheese
I WOULD DROP THE COTTAGE CHEESE, ADD SOME EFA'S TO THE CHICKEN BREAST

Post Workout 5:30
IMMEDIATLY AFTER MY LAST SET
Whey protein shake (55g of protein, 7 g of carbs) mixed with 110 g of Dextrose

Evening Meal (Post-Post Workout) 6:15 pm
Steak with pepper
baked potato with pepper
MAYBE TO MUCH FAT IN STEAK FOR PPWO

Bedtime meal 8:30 pm
Casein protein shake in Hood Carb Controlled dairy beverage with 2 tbsp of natural peanut butter(total 45 pro, 19 carb, 17 fat)
cup of sleepytime tea with valerian in it
NEVER HEARD OF THIS CARB CONTROLLED STUFF, SOMEONE ELSE CAN JOIN IN ON THAT

I will also be drinking 5 liters of water a day

Is this any better?

Also, I have a few questions...

1) I bought the flax pills which states in 1 serving (3 pills) there is 3.5 g of fat. Is that enough for my fat source at this meal?

2) The cottage cheese I bought says 1 serving is 2.5 g of fat. Is that enough for my fat source at this meal?

3) Do I have enough pro, carbs, and fat in my bedtime shake?

4) When I start increasing my cardio (adding running, sprints, start boxing, etc.) will this diet work or will I have to add more carbs?

5) Would this diet work if I were just lifting and doing NO cardio, just lifting.

Thanks for the patience guys!

GOOD LUCK

**cokdiesl** · 08-05-2004, 07:48 PM

at a quick glance i would eliminate carbs completely from your bedtime meal..and 8:30 is early i would try to get another pro/fat meal in around 10 30 or so

**dalcowbag** · 08-05-2004, 07:51 PM

great suggestions fro OSTIE.

flax tabs are garbage man, return them in you can and get the oil
and bro OF COURSE you have to do cardio, dont be ridiculous
AND NO BUTTER IN YOUR PM SHAKE DUDE YOUR KILLIN ME HERE

DCB

**Aggression** · 08-05-2004, 07:56 PM

I thought it's good to eat Natty PB before bed?

**Aggression** · 08-05-2004, 08:00 PM

Can anyone answer the 8 questions I posted? I'm really struggling with this.

**dalcowbag** · 08-05-2004, 08:07 PM

Originally Posted by Aggression

I thought it's good to eat Natty PB before bed?

my bad bro i didnt see the natty part. .EAT UP!!

dcb

**Aggression** · 08-05-2004, 08:10 PM

dalcowbag could you please help me with my questions I posted. I hate to be a nag but I've been reading, doing searches, asking questions...I'm really trying. I respect your opinion, your very knowledgeable. Even if you have to email me with the answers I appreciate it.

**dalcowbag** · 08-05-2004, 08:14 PM

CAPS BRO!

Originally Posted by Aggression

OK, I've done more research and I think this could be an improvement. As I stated I'm 24 years old 6' 218 with a little gut that I'm trying to lose. Lifting 4 days a week and walking 5 days a week for 45 min at 4.2 on the treadmill.

Cardio 5 am

Breakfast 6:15 am
5 hardboiled whole eggs
cup of green tea with splenda and a little milk
DROP THE MILK AND 3 WHOLE EGGS AND ADD 6-7 EGG WHITES

Brunch 8:30 am
Whey protein shake with Flax
GOOD

Lunch 11:30 am
Sliced turkey and pepper with cheese and mayo (No bread)
ITS OK, MIGHT WANT AN EFA LIKE OLIVE OIL HERE THOUGH

Snack 1:30
85 g of albacore tuna with full fat mayo
GOOD

Dinner 3:30 (Pre workout)
steak with pepper
cottage cheese
DONT NEED THE CHEESE, STEAK HAS PLENTY OF FAT IN IT
Post Workout 5:30
IMMEDIATLY AFTER MY LAST SET
Whey protein shake (55g of protein, 7 g of carbs) mixed with 110 g of Dextrose
GOOD
Evening Meal (Post-Post Workout) 6:15 pm
1 chicken breast with marinade and pepper
baked potato with pepper
GOOD
Bedtime meal 8:30 pm
Casein protein shake with 2 tbsp of natural peanut butter (total 33 pro, 10 carb, 17 fat)
cup of sleepytime tea with valerian in it
FINE
I will also be drinking 5 liters of water a day

Is this any better?

Also, I have a few questions...

1) I bought the flax pills which states in 1 serving (3 pills) there is 3.5 g of fat. Is that enough for my fat source at this meal?
LIKE I SAID BRO, GET THE OIL, 1 TBSP HAS 14 GRAMS OF EFA'S IN THEM, PILL ARE GARBAGE
2) The cottage cheese I bought says 1 serving is 2.5 g of fat. Is that enough for my fat source at this meal?
NO ITS NOT, BUT LIKE I SAID IF YOU EAT THE STEAK YOU DONT NEED THISE. A GOOD STARTING POINT IS 15-20 GRAMS OF FAT IN YOUR PRO/ FAT MEALS
3) Do I have enough pro, carbs, and fat in my bedtime shake?
WELL YOU DONT WANT CARBS HERE, BUT YEAH ITS FINE
4) When I start increasing my cardio (adding running, sprints, start boxing, etc.) will this diet work or will I have to add more carbs?
DEPENDS WHEN YOU DO THEM. RUNNING HOWEVER WILL BE COUNTER PRODUCTIVE TO MUSCLE BUILDING
5) Would this diet work if I were just lifting and doing NO cardio, just lifting.
MUST DO CARDIO BRO
6) Would it be wise to add a bowl of oatmeal to my breakfast along with the 5 eggs I'm already eating. I would think it would be good to have the oats to supply me with energy for the day.
YOU CAN HAVE THE OATS 45 MINS AFTER YOUR AM CARDIO WITH SOME ALA. BUT IF YOUR GONNA DO THAT MAKE THEM 8 OR SO EGG WHITES. NO MIXING OF FATS AND CARBS
7) For my pre workout meal I know it's good to have protein and fat. I am eating steak and cottage cheese but is it necessary for me to have the cottage cheese? Do I need an EFA if I'm eating steak? That has more than enough fats.THE STEAK IS FINE BY ITSELF

8) And last, would it be wise for me to susbstitute some Olive oil instead of the cottage cheese at my Dinner 3:30 (pre workout meal)? Is olive oil better than cottage cheese for an EFA? I know oilive oil will taste nasty on my steak, but...oh well.AGAIN, U DONT NEED ANOTHER SOURCE FOR FAT IF YOU GOT THE STEAK

Thanks for the patience guys!

DCB

**dalcowbag** · 08-05-2004, 08:16 PM

Originally Posted by Aggression

dalcowbag could you please help me with my questions I posted. I hate to be a nag but I've been reading, doing searches, asking questions...I'm really trying. I respect your opinion, your very knowledgeable. Even if you have to email me with the answers I appreciate it.

the new ones are so cute arnt they?

DCB

**Aggression** · 08-05-2004, 08:19 PM

Thanks bro I appreciate it but I screwed up on question 6. Here is the corrected one.

6) Would it be wise to add a bowl of oatmeal to my breakfast along with the 5 eggs I'm already eating on the days I'm NOT DOING CARDIO. I would think it would be good to have the oats to supply me with energy for the day.

**dalcowbag** · 08-05-2004, 08:22 PM

Originally Posted by Aggression

Thanks bro I appreciate it but I screwed up on question 6. Here is the corrected one.

6) Would it be wise to add a bowl of oatmeal to my breakfast along with the 5 eggs I'm already eating on the days I'm NOT DOING CARDIO. I would think it would be good to have the oats to supply me with energy for the day.

again, make them egg WHITES. and yeah its cool to have.

DCB

**Aggression** · 08-05-2004, 08:33 PM

Hey DCB look at my first post on this thread. I edited my diet the way you suggested. Let me know what you think. Also is it OK if twice a week I have a cheat meal in place of my pre workout meal?

**dalcowbag** · 08-05-2004, 08:38 PM

DROP the oatmeal on days you do cardio, and drop a 3 whole eggs and add some whites. I.E.:
breakfast: 6 eggwhites, 2 whole eggs. no milk i would also drop the cheese in your diet all together

DCB

**dalcowbag** · 08-05-2004, 08:42 PM

and i think its best to save the cheat meals for days you dont lift

DCB

**Aggression** · 08-05-2004, 09:45 PM

Why would you drop the cheese? Even if it's fat free?

**Aggression** · 08-05-2004, 10:09 PM

Also how much water should I be consuming daily? Including the water I drink during my workouts.

**dalcowbag** · 08-06-2004, 05:34 AM

teh fat free cheese is loaded with sugars. most guys on here drink 2 gallons of water a day

DCB

**TRIBOL** · 08-06-2004, 11:15 AM

i like your diet bro. that only thing i dont like about it is your bedtime meal, too many carbs IMO.

TrIBOL

**builtthekid** · 08-06-2004, 11:53 AM

I think that u should definettly run not walk
from my experience when your trying to lose
those last few pounds of stubborn fat thats the
way to go.

**dalcowbag** · 08-06-2004, 12:45 PM

Originally Posted by builtthekid

I think that u should definettly run not walk
from my experience when your trying to lose
those last few pounds of stubborn fat thats the
way to go.

are you insane???? keep the walk bro with your HR between 65-75%

DCB

**Aggression** · 08-06-2004, 02:18 PM

Could you guys tell me your walking program:

Days of week
Pace
Incline (if any)
Minutes

Also what is the benefit of walking on an incline?

And as for my bedtime carbs, I have to include them because 3 g is in my shake, and 6 g is in the natty pb, so there's no way I could cut them.

**TRIBOL** · 08-06-2004, 05:19 PM

you can use oilive oil instead of the PB and save urself 6 grams of carbs IMO. thats what i do.

about your cardio guesstion:
1 do cardio 5 days a week once i get up on my tredmill.
2.7 - 3 mph, on a 5% incline. thats where i reach my maximum fat burning zone. your gonna have to keep adjusting your sppeds and incline untill you find YOUR maximum heart rate. i forgot the formula off hand but do a search and your good to go.

TrIBOL

**angelxterminator** · 08-06-2004, 05:57 PM

personally i find it hard to get in a good fat burning zone just walking. my resting heart rate is around 48, so to get up to 138 i need to jump start. what i do is use a recumbent(sp) bike, or tred, and i'll start fast paced to get my hr in the fat burning zone, then slow down just to maintain the high heart rate. Also i dont start timing my 1 hour of cardio until i'm "in the zone"