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Thread: Help with diet.

  1. #1
    Sta11ion's Avatar
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    Help with diet.

    I have been doing this diet now for over 2 months, I believe that I almost reached a plateau. My weight is 193 at %10.3 5"10. I want to bulk up somemore, but keep mininum body fat off. Here is my diet, any comments that could adjust this diet would be great.Morning 8: 30 AM 8 egg whites 150 grams lean ham
    Half a cup of oatmeal

    10:30 250 grams of cottage cheese 1%, half a cup of oatmeal

    12:00pm 700 grams of chicken grilled, whole wheat pasta a plate

    3:00pm 8 egg whites, one rice pudding

    5:00pm 2 steaks or grilled chicken 700 grams, 1/2 cup ofbeans with some rice

    post workout 1 oatmeal cookie with protein shake

    after workout protein shake with 400 grams of chicken

    before sleep 8 egg whites protein shake

    ANy comments?

  2. #2
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    first and foremost change your post workout (PWO) meal to whey with dextrose. 2:1 ratio dex to pro.

  3. #3
    SwoleCat is offline AR Hall of Fame
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    Wow, yeah, read the cutting sticky above. Pasta N sh*t u wanna take out for sure, and your meals are far from meals.

    Sticky should help.

    ~SC~

  4. #4
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    Panzerfaust is offline Ron Paul Nuthugger
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    Sounds like alot of egg whites to me, i would compensate with some other form of protein.

  5. #5
    Jantzen4k's Avatar
    Jantzen4k is offline Anabolic Nittany Lion
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    add more shakes

    2scoops with milk morning and bedtime
    2scoops with water PWO
    1scoop with water for lunch and/or dinner

  6. #6
    Mass Quest is offline Associate Member
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    Quote Originally Posted by Jantzen4k
    add more shakes

    2scoops with milk morning and bedtime
    2scoops with water PWO
    1scoop with water for lunch and/or dinner
    i would stay away from the milk just use water.

  7. #7
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    get carb countdown milk and you can use it at night with a shake. other than that i agree to stay away from it. but the lactose and caseinate will slow the absorption while sleeping.

  8. #8
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by Mass Quest
    i would stay away from the milk just use water.
    True, waking up and going to bed ingesting sugar isn't a most ideal dietary approach.

    ~SC~

  9. #9
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    Here is a guideline to follow:

    Diet and cardio are the 2 most important elements to shedding body fat. Its important that when you decide to start cutting you do cardio 5-7 days a week, in the morning on an empty stomach for 45-60 minutes. Your heart rate should remaind between 60-70%.

    On Cardio/Lifting days diet goes as follows:


    *Before/After cardio, 5g glutamine powder to a glass of water or crystal light.
    **Take your ECA/ECY/Thermo now if you choose to do so

    Cardio 45-60mins

    m1(approx 30-40 mins after cardio):
    Pro/Fat.. 1 6-8oz piece of lean meat or tuna/1oz almonds(usually 28 almonds). Thats about 50g of protein/15g of fat.

    m2:Pro/Fat Lean Meat, 2 tablespoons of natural peanut butter. Again should be around 50g of protein and 15g of fat.

    m3: Pro/Fat 2 Scoops of whey and 1 tablespoon flaxseed oil.

    -workout-

    m4(PWO): 1 scoop of whey, 1/3 cup of dextrose. Approx: 25g protein/50g carb

    m5(PPWO): 6-8oz Lean Meat(NOT STEAK), and half a cup of brown rice. Approx 50 protein/35carb

    m6(before bed): 2 scoops whey, 1 teaspoon glutamine powder, 1 tablespoon of flaxseed oil.


    Now.. Cardio Only Days (Follow the food outline from above for your sources of EFA's(essential fatty acids) and protein:

    Cardio 45-60mins
    m1: Pro/Fat
    m2: Pro/Fat
    m3: Pro/Carb
    m4: Pro/Fat
    m5: Pro/Fat

    Lifting Only Days:

    m1: Pro/Fat
    m2: Pro/Fat
    m3: Pro/Fat
    -Workout-
    m4(PWO): Pro/Dex
    m5(PPWO): Pro/Carb
    m6: Pro/Fat


    Your lean meat can be chicken, tuna, or turkey. Steak and salmon can also be used but never as PPWO meal.

    Cheat one meal, once a week don’t overdue it.

    Enjoy bro, goodluck.
    Last edited by slizzut; 09-03-2004 at 07:03 PM.

  10. #10
    Sta11ion's Avatar
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    Thanks for the info, I was just wondering why I cannot eat steak after a workout?
    Quote Originally Posted by slizzut
    Here is a guideline to follow:

    Diet and cardio are the 2 most important elements to shedding body fat. Its important that when you decide to start cutting you do cardio 5-7 days a week, in the morning on an empty stomach for 45-60 minutes. Your heart rate should remaind between 60-70%.

    On Cardio/Lifting days diet goes as follows:


    *Before/After cardio, 5g glutamine powder to a glass of water or crystal light.
    **Take your ECA/ECY/Thermo now if you choose to do so

    Cardio 45-60mins

    m1(approx 30-40 mins after cardio):
    Pro/Fat.. 1 6-8oz piece of lean meat or tuna/1oz almonds(usually 28 almonds). Thats about 50g of protein/15g of fat.

    m2:Pro/Fat Lean Meat, 2 tablespoons of natural peanut butter. Again should be around 50g of protein and 15g of fat.

    m3: Pro/Fat 2 Scoops of whey and 1 tablespoon flaxseed oil.

    -workout-

    m4(PWO): 1 scoop of whey, 1/3 cup of dextrose. Approx: 25g protein/50g carb

    m5(PPWO): 6-8oz Lean Meat(NOT STEAK), and half a cup of brown rice. Approx 50 protein/35carb

    m6(before bed): 2 scoops whey, 1 teaspoon glutamine powder, 1 tablespoon of flaxseed oil.


    Now.. Cardio Only Days (Follow the food outline from above for your sources of EFA's(essential fatty acids) and protein:

    Cardio 45-60mins
    m1: Pro/Fat
    m2: Pro/Fat
    m3: Pro/Carb
    m4: Pro/Fat
    m5: Pro/Fat

    Lifting Only Days:

    m1: Pro/Fat
    m2: Pro/Fat
    m3: Pro/Fat
    -Workout-
    m4(PWO): Pro/Dex
    m5(PPWO): Pro/Carb
    m6: Pro/Fat


    Your lean meat can be chicken, tuna, or turkey. Steak and salmon can also be used but never as PPWO meal.

    Cheat one meal, once a week don’t overdue it.

    Enjoy bro, goodluck.

  11. #11
    SwoleCat is offline AR Hall of Fame
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    Steak usually has a significant amount of fat in it. Combined with carbs that are needed post-workout, this is not ideal. Even the leanest of cuts should be used at fat/protein meals, and utilize white fish, egg whites or chicken/turkey breast as the protein source of solid food in the solid pwo food meal.

    ~SC~

  12. #12
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    It seems like some of the advice was given to someone who is cutting. I believe Stallion is trying to bulk.

  13. #13
    Sta11ion's Avatar
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    Yes I am trying to bulk with mininum fat gain.
    Quote Originally Posted by brian11
    It seems like some of the advice was given to someone who is cutting. I believe Stallion is trying to bulk.

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