Here Goes LeanMeOut....

[123kid]

8:00 A.M.: 8 egg whites, 1 pack of instant oatmeal, 1 glass choclate milk

10:00 A.M.: shake(whey protein, flax oil, olive oil, fruit)

12:30: boneless chicken breast salad

3:00: shake(whey protein, flax oil, olive oil, fruit)

lift around 4:00

PWO: 40 g protein, 80g dextrose

7:00: steak, baked potatoe, broccli and cauliflower

bedtime snack: yogurt, raisins, peanuts

**Again bro I am 21yrs old, 6'3, 200lbs. I also substitute tuna and stuff for lunch sometimes. Thanks Bro--

[slizzut]

Cuttin Diet 101 by slizzut:


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.


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/Fat (optional 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 source of lean meat can be chicken, tuna, lean ground beef or turkey. Steak and salmon can also be used but not in PPWO meal.

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

[angelxterminator]

8:00 A.M.: 8 egg whites, 1 pack of instant oatmeal, 1 glass choclate milk

10:00 A.M.: shake(whey protein, flax oil, olive oil, fruit)

12:30: boneless chicken breast salad

3:00: shake(whey protein, flax oil, olive oil, fruit)

lift around 4:00

PWO: 40 g protein, 80g dextrose

7:00: steak, baked potatoe, broccli and cauliflower

bedtime snack: yogurt, raisins, peanuts

**Again bro I am 21yrs old, 6'3, 200lbs. I also substitute tuna and stuff for lunch sometimes. Thanks Bro--

wait did you say this was bulking or cutting?

[123kid]

I am not doing cardio right now (plan to in the future) and i am bulking...

[SwoleCat]

What does "here goes leanmeout" mean?

~SC~

[LeanMeOut]

What does "here goes leanmeout" mean?

~SC~

I told him to post his diet in the forum via PM.....lol.....he is new give him a break

[angelxterminator]

IN BOLD

8:00 A.M.: 8 egg whites, 1 pack of instant oatmeal, 1 glass choclate milk
8eggwh x 3pro=24 protein More protein, have fat free milk not choco, and more oatmeal.
10:00 A.M.: shake(whey protein, flax oil, olive oil, fruit)
Good
12:30: boneless chicken breast salad
Need either fat source or carb source here
3:00: shake(whey protein, flax oil, olive oil, fruit)
good, try not to have so many shakes. Solid food will be of more benefit.
lift around 4:00

PWO: 40 g protein, 80g dextrose
good
7:00: steak, baked potatoe, broccli and cauliflower
good. maybe use a leaner source of protein. Try swapping this steak for the chicken breast in the 12:30 meal
bedtime snack: yogurt, raisins, peanuts
Crap. need a good pro/fat source here. Casein with flax is good. I often eat a salmon steak, and have this shake at 2am mid-slumber
**Again bro I am 21yrs old, 6'3, 200lbs. I also substitute tuna and stuff for lunch sometimes. Thanks Bro--

[SwoleCat]

I told him to post his diet in the forum via PM.....lol.....he is new give him a break

Ahhh, I see............I was just curious that's all. Good job assisting.

U know how I get the "Hey Swole, check out my diet" threads.

~SC~

[angelxterminator]

Ahhh, I see............I was just curious that's all. Good job assisting.

U know how I get the "Hey Swole, check out my diet" threads.

~SC~

well bro you do look like a fvcking walking dietary machine!

[LeanMeOut]

In Red

8:00 A.M.: 8 egg whites, 1 pack of instant oatmeal, 1 glass choclate milk

No chocolate milk......add more egg whites instead

10:00 A.M.: shake(whey protein, flax oil, olive oil, fruit)

Fine....but what are the ammounts??

12:30: boneless chicken breast salad

You need fat here..

3:00: shake(whey protein, flax oil, olive oil, fruit)

Same as above

lift around 4:00

PWO: 40 g protein, 80g dextrose

Fine

7:00: steak, baked potatoe, broccli and cauliflower

Unless it is an extremely lean cut of steak I would change to another form of protein that is much leaner.


bedtime snack: yogurt, raisins, peanuts

Horrid.....shake w/ oil would be a better choice

**Again bro I am 21yrs old, 6'3, 200lbs. I also substitute tuna and stuff for lunch sometimes. Thanks Bro--

Overall your diet looks incomplete..... you need more food and you need to break down how much you are eating for us to give a better idea. Provide more info and I will be glad to help ya

[angelxterminator]

In Red





Overall your diet looks incomplete..... you need more food and you need to break down how much you are eating for us to give a better idea. Provide more info and I will be glad to help ya

thanks slamming the point home!

[SwoleCat]

well bro you do look like a fvcking walking dietary machine!

That's the idea!

It's great recognition, but it's a b*tch of a lifestyle. So even though I get to play alot, I have to pay alot. Not pay in terms of money, pay in terms of sacrifice, suffering at times, being totally left out, etc. Is it worth it?

Hell yeah!

~SC~

[angelxterminator]

That's the idea!

It's great recognition, but it's a b*tch of a lifestyle. So even though I get to play alot, I have to pay alot. Not pay in terms of money, pay in terms of sacrifice, suffering at times, being totally left out, etc. Is it worth it?

Hell yeah!

~SC~

now if only the rest of america sounded like that maybe we wouldn't have the highest obese population in the world.... and they blame it on mcdonalds and the........
"fat organ"

[123kid]

ok...
8AM: 8 egg whites, i pack instant oatmeal, glass of choclate milk
10AM: shake(2 scoops ATW protein, 1 cup strawberries, 2 tsp flax oil, 1tsp olive oil, 1 cup OJ)
12:30: 1 piece boneless skinless chicken baked, 1 cup salad with olive oil dressing
3:30:shake(2 scoops ATW protein, 1 banana, 2 tsp flax oil, 1 cup OJ)
workout
PWO(2 scoops ATW isolate, 90 or 100 g of dextrose)

7:00: steak, 1 cup mixed veggies, baked potatoe
9:30: 2 cups yogurt, 1 cup raisins, 1 cup peanuts

**I know this needs a lot of work but please help me....Its hard for me to eat real food at 10AM and #PM so I drink the shakes...thanks 4 all the help--

[123kid]

oops meant 3PM

[angelxterminator]

ok...
8AM: 8 egg whites, i pack instant oatmeal, glass of choclate milk
10AM: shake(2 scoops ATW protein, 1 cup strawberries, 2 tsp flax oil, 1tsp olive oil, 1 cup OJ)
12:30: 1 piece boneless skinless chicken baked, 1 cup salad with olive oil dressing
3:30:shake(2 scoops ATW protein, 1 banana, 2 tsp flax oil, 1 cup OJ)
workout
PWO(2 scoops ATW isolate, 90 or 100 g of dextrose)

7:00: steak, 1 cup mixed veggies, baked potatoe
9:30: 2 cups yogurt, 1 cup raisins, 1 cup peanuts

**I know this needs a lot of work but please help me....Its hard for me to eat real food at 10AM and #PM so I drink the shakes...thanks 4 all the help--

what the fvck is that????? that is worse than what you posted the first time

[123kid]

help me out then bro....replace some ****!!!....i know the diet isn't good, but i won't a good one!!

[LeanMeOut]

OMG......bro you really need some work lol.. give me a few minutes and I'll work with ya

[123kid]

thanks 4 helping yall..i know yall think the diet is stupid, but I actually got it out of Mens Fitness magazine..lol...it sid it would put on 1lb of muscle a week....yea i know, its stupid...

[angelxterminator]

thanks 4 helping yall..i know yall think the diet is stupid, but I actually got it out of Mens Fitness magazine..lol...it sid it would put on 1lb of muscle a week....yea i know, its stupid...

bwahahahaha...... put those mags down and come here more. when i stopped reading advertisements and started reading posts is when i dropped my bf% down by 6 points......now its up by 5

i dont care about a little pudge when i bulk. i'd rather gain the xtra muscle, and burn some pudge off later.

[angelxterminator]

just realized i hit 500 posts.... just gotta whore it up for another 500 now

[123kid]

ur right bro, this board is an oasis of info!!!! lol

[123kid]

whore it up with some help 4 me angel!!! lol

[123kid]

i gotta get in bed bros cause i gotta work 2morrow....please keep helpin with this diet and i will check it in the morning..thanks------

[angelxterminator]

Alright, here we go. dont know where these changes came from as they are opposite of our advice.... inbold

ok...
8AM: 8 egg whites, i pack instant oatmeal, glass of choclate milk
DITCH THE CHOCOLATE MILK, if you must have milk, make it fat free. you need more protein, so up the egg whites, and more oatmeal too! only 17g carb in instant packs
10AM: shake(2 scoops ATW protein, 1 cup strawberries, 2 tsp flax oil, 1tsp olive oil, 1 cup OJ)
HORRIBLE.... no strawberries, 3tbsp oil is wayyyy too much, and NO OJ. have the 2 scoops atw with 1 1/2tbsp flax or OO. Udos oil is the best choice for applications like this!
12:30: 1 piece boneless skinless chicken baked, 1 cup salad with olive oil dressing
OK
3:30:shake(2 scoops ATW protein, 1 banana, 2 tsp flax oil, 1 cup OJ)
LOL... no banana, no oj, you want protein and fat, not pro/fat/sugar, the shake and oil is ok if you MUST have a shake
workout
PWO(2 scoops ATW isolate, 90 or 100 g of dextrose)
Good
7:00: steak, 1 cup mixed veggies, baked potatoe
Like we said before, try a leaner source of protein. I'd swap the chicken from the salad for here and have the steak for a pro/fat meal! Veggies and tater are fine though!
9:30: 2 cups yogurt, 1 cup raisins, 1 cup peanuts
no, horrible. you want pro/fat here. ditch all of this junk xcept maybe the peanuts. add a protein source such as a shake, chicken, salmon, etc.

**I know this needs a lot of work but please help me....Its hard for me to eat real food at 10AM and #PM so I drink the shakes...thanks 4 all the help--

[123kid]

Ok...hows this sound:
8:00- 8 egg whites, 2 packs instant oatmeal
10:30- shake(2 scoops ATW protein, 1 ½ tbs flax)
12:30- 2 cans tuna and a salad
3:00- shake(2 scoops ATW protein, 1 ½ tbs olive oil)
Workout
PWO- shake(2 scoops ATW isolate and 90 to 100 g dextrose)
7:00- boneless skinless baked chicken, mixed vegetables, baked potato
9:00- peanuts, 2 cups yogurt, another protein source (tuna or a shake,etc)

**Anything else? I know its better to eat the food instead of the shakes, but its really hard to prepare that food at school in b/w classes..lol

[LeanMeOut]

CAPS...

Ok...hows this sound:
8:00- 8 egg whites, 2 packs instant oatmeal

MORE PROTEIN.....HOW MUCH IS 2 PACKS OF OATMEAL CARB WISE? I DON'T USE INSTANT SO I HAVE NO CLUE

10:30- shake(2 scoops ATW protein, 1 ½ tbs flax)

FINE....

12:30- 2 cans tuna and a salad

NEED FAT HERE

3:00- shake(2 scoops ATW protein, 1 ½ tbs olive oil)

GOOD....

Workout
PWO- shake(2 scoops ATW isolate and 90 to 100 g dextrose)

FINE...

7:00- boneless skinless baked chicken, mixed vegetables, baked potato

MIGHT WANT TO SCRAP THE VEGGIES AS THEY HAVE FIBER WHICH SLOWS DIGESTION...

9:00- peanuts, 2 cups yogurt, another protein source (tuna or a shake,etc)

NO YOGURT......

**Anything else? I know its better to eat the food instead of the shakes, but its really hard to prepare that food at school in b/w classes..lol

Looks better than before but still needs some work.....ideally I would add another meal.