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Thread: Diet help...

  1. #1
    orosco is offline Associate Member
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    Diet help...

    Im trying to get my BF down to around 6%. Im realizing my cal's are prolly about 1800 right now..I need to increase that to about 2200 a day so I dont get too flat..What are easy ways for adding good cal's..I eat a lot of PB already..

  2. #2
    xtinaunasty's Avatar
    xtinaunasty is offline Female Member
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    Uhh...

    eggs
    tuna
    chicken breast
    lean beef
    lean pork
    lean fish
    whey protein
    casien protein
    cottage cheese
    oats
    yams
    brown rice
    cream of wheat
    potatos
    skittles (just kidding)
    flaxseed oil
    almonds
    olive oil
    fish oil

    just to name a few.

    900!

  3. #3
    bigsd67's Avatar
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    Quote Originally Posted by orosco
    Im trying to get my BF down to around 6%. Im realizing my cal's are prolly about 1800 right now..I need to increase that to about 2200 a day so I dont get too flat..What are easy ways for adding good cal's..I eat a lot of PB already..
    your question is way too broad...post your diet and then we can take it from there....you probably should work to get your cals as high as possible...right now im maintaining 5% at 2600 cals and only two days of cardio.

  4. #4
    bigtraps's Avatar
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    Me- I am maintaining 12-13% bf eating 2500 cal/day. Cardio 4-5x / week for an hour.

    Genetics.

  5. #5
    steve0's Avatar
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    Quote Originally Posted by bigtraps
    Me- I am maintaining 12-13% bf eating 2500 cal/day. Cardio 4-5x / week for an hour.

    Genetics.


    diet

  6. #6
    chest6's Avatar
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    Quote Originally Posted by xtinaunasty
    Uhh...

    eggs
    tuna
    chicken breast
    lean beef
    lean pork
    lean fish
    whey protein
    casien protein
    cottage cheese
    oats
    yams
    brown rice
    cream of wheat
    potatos
    skittles (just kidding)
    flaxseed oil
    almonds
    olive oil
    fish oil

    just to name a few.

    900!
    damn that'll do it.

    Orosco whered u go?

  7. #7
    bigtraps's Avatar
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    Quote Originally Posted by steve0
    diet

    Slow cutting diet phase. Help..

    Any Suggestions.

  8. #8
    steve0's Avatar
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    I'm 5'10" 191 today....Not sure on BF maybe 12-16%
    My goal is to drop BF slowly of the next 6-7 week - so I am a solid 10% or less BF. At that time I will make nessassary changes to my diet so I can achieve a 3-4%(I will have 10-12 weeks to do so at this time) BF hopeing my weight will be in the upper 160's. I train weights 4x a week....currently doing 30 min A.M. cardio 3x / week.....60min A.M. cardio 3x/week. Depending on my activity level that day. No cardio on leg day.
    Hope fully no more than 1 cheat meal per week for 6-7 weeks(holy f##kn holidays!)
    meal # 1
    5 egg white----9 egg whites
    1 egg yolk----take this out dont combine fats with carbs
    1 cup oats
    cal:475 carb:55 Pro36 Fat:13

    meal # 2
    1 can tuna
    1 tps flax
    cal:190 Carb:0 Pro:32.5 Fat:5.5

    meal # 3
    2 5oz chicken breast or bag of tuna
    .5 cup brown rice
    2.5 cup broccoli
    cal:532 Carb:44 Pro:63 Fat:11.5

    meal # 4
    1 scoop whey
    1 bannana-------take this out
    .5 cup oats-----i would play with this maybe make a pro/fat meal instead
    cal:395 Carb:58 Pro:28 Fat:8

    meal # 5 PWO
    1 scoop whey-----make this 2 scoops
    1scoop dextrose-----------maybe use a ower GI carb like oats
    Cal: 345 Carb:70 Pro:22 Fat:2

    Meal # 6
    2.5 cup broccloli
    1 small sweet potato
    lean protein beef steak/salmon/chicken/venison
    cal:447 Carb:28 pro:55 Fat: 15

    totals cal: 2400- 2800 Carb: 220 Pro:259 Fat57
    I would like to know if you guys think this diet is a good place to start. Thanks.

    Current gear:
    100mg prop/day
    100mg eq/day
    45mg anavar /day

  9. #9
    steve0's Avatar
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    yeah def make meal 4 pro/fat

  10. #10
    FranKieC's Avatar
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    Quote Originally Posted by orosco
    Im trying to get my BF down to around 6%. Im realizing my cal's are prolly about 1800 right now..I need to increase that to about 2200 a day so I dont get too flat..What are easy ways for adding good cal's..I eat a lot of PB already..

    Yo dog!

    Pfchangs and Sallies are not on our approved diet list

  11. #11
    bigtraps's Avatar
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    Quote Originally Posted by steve0
    yeah def make meal 4 pro/fat
    Totally robbed this thread.

    pro/fat...even though it is my pre work out meal. If I do change this, I won't have any carbs of a totall of 6 hours then I train. Then pwo.

  12. #12
    FranKieC's Avatar
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    Quote Originally Posted by bigtraps
    Totally robbed this thread.

    pro/fat...even though it is my pre work out meal. If I do change this, I won't have any carbs of a totall of 6 hours then I train. Then pwo.
    The bulk of your carbs should come from Breakfast, postworkout, and then post-postworkout.

  13. #13
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    i will Pm u BIgtrap

  14. #14
    steve0's Avatar
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    i PM"d u BIGTRAPS with my suggestions

  15. #15
    orosco is offline Associate Member
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    My damn internet was down all day yesterday and today..Felt like an eternity not having my internet. Anyways, my diet isnt the best right now..It kind of goes like this..An example from today

    8am: Ham/Egg/Cheese on whole Wheat

    1030am: Protein Shake (45g, 200 cals)

    noon: A Sandwich (Roast Beef, Ham, pepperoni, cheese)

    3pm: Protein Shake ( 45g, 200 cals), 4 Tbsp Peanut Butter

    6pm: 12 oz Center cut steak, Multi-Grain Rice

    8pm: Opened up the can of PB and went to town for 10 min..

    10pm: Protein Shake (45g, 200 cals)

    I know this isnt very good..I ran out of Flax and im going to grab some in the am. That will be added 2x a day (am/pm)...I usually have 4 shakes a day..Only 3 today. I was 205 when i started and now im down to 195 and feel much better. BF is hovering around 10%. I dont care about the scale. I just want to get myself down to 5%, then lean bulk on top of that.
    Any input would be great, even if you want to flame my ass..I used to be on a SEE-FOOD diet so this is good for me..lol.

  16. #16
    chest6's Avatar
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    Quote Originally Posted by orosco
    My damn internet was down all day yesterday and today..Felt like an eternity not having my internet. Anyways, my diet isnt the best right now..It kind of goes like this..An example from today

    8am: Ham/Egg/Cheese on whole Wheat eggs/cheese is a fat source, combining with whole wheat (carb source) typically a no no

    1030am: Protein Shake (45g, 200 cals) make this a solid meal

    noon: A Sandwich (Roast Beef, Ham, pepperoni, cheese) nooo Pro/fat or pro/carb not pro/fat/carb all in one meal

    3pm: Protein Shake ( 45g, 200 cals), 4 Tbsp Peanut Butter I would be starving off of all these shakes

    6pm: 12 oz Center cut steak, Multi-Grain Rice fat/carb again

    8pm: Opened up the can of PB and went to town for 10 min..should i even comment?

    10pm: Protein Shake (45g, 200 cals) another shake?

    I know this isnt very good..I ran out of Flax and im going to grab some in the am. That will be added 2x a day (am/pm)...I usually have 4 shakes a dayWAY too many..Only 3 today. I was 205 when i started and now im down to 195 and feel much better. BF is hovering around 10%. I dont care about the scale. I just want to get myself down to 5%, then lean bulk on top of that.
    Any input would be great, even if you want to flame my ass..I used to be on a SEE-FOOD diet so this is good for me..lol.
    well, not the best diet i have seen but certainly not the worst, but it may come close You have a lot of work to do. My best suggestion-cutting sticky. Go off that and prepare one and have the bros here help you out, I have really benefitted from this forum and have made very good progress from my diet, so stick around.

  17. #17
    Hriliu999 is offline New Member
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    Quote Originally Posted by bigsd67
    your question is way too broad...post your diet and then we can take it from there....you probably should work to get your cals as high as possible...right now im maintaining 5% at 2600 cals and only two days of cardio.
    This is an interesting idea, which I think probably goes along the lines of trying to reset your entire metabolism. Just curious bigsd67, how do you go about trying to get your cals up?

  18. #18
    bigsd67's Avatar
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    Quote Originally Posted by Hriliu999
    This is an interesting idea, which I think probably goes along the lines of trying to reset your entire metabolism. Just curious bigsd67, how do you go about trying to get your cals up?

    well when i was contest dieting my cals were very low and i was doing a lot of cardio....then i just slowly increased them by 100 - 200 calories every 5 days and now i am keeping it steady (trying to keep 5% so i can diet easily in Feb).

    I ate super clean though after only having 2 or 3 cheat meals after my show. I also lifted like a champ in hopes that the excess food would help refeed my depleted muscles (contests do that).
    I also stayed away from the scale until my body reset because i knew i would be bloated with water weight. Did very light cardio and then after about 2 weeks i checked my bodyfat level and now increase the cals every 2 weeks.

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