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  1. #1
    clubbinkid's Avatar
    clubbinkid is offline Associate Member
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    Can Some One Critigue........1 Question About Portion Size

    i am tryin to cut myself down

    im going to start 6 meal a day

    eating 95% carbs in 2 meals a day 1 after cardio in morning 1 after weight training at dinner time

    gonna at least drink a gallon of water a day

    cardio will consume 45min (20min HARD WALKIN 20 INTENSE RUN 5MIN Walkin cool down)

    anything else i should no

    Sample Diet

    4:30am Cardio

    6:30 am
    1 bowl complete bran flakes w/skim milk
    6 eggs whites
    1 Myoplex lite protein shake

    9:30am
    low carb shake


    12:30
    1 piece lean grilled chicken brest w/ a green vegetable or a salad consuming of lettuce tomato

    3:30
    light cotttage cheese w/fresh fruit or a light yougurt


    6:00
    Post Workout meal
    Myo Plex shake right after workout
    Dinner
    lean chicken breast
    green vegigies
    brown rice


    8:00 or 9:00
    piece of fruit b4 bead


    May also throw some nuts in duin the day to get some plant fats
    prob some almonds

    is this the right approach tell me what you think

  2. #2
    beenie's Avatar
    beenie is offline Senior Member
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    Quote Originally Posted by clubbinkid
    i am tryin to cut myself down

    im going to start 6 meal a day

    eating 95% carbs in 2 meals a day 1 after cardio in morning 1 after weight training at dinner time

    gonna at least drink a gallon of water a day

    cardio will consume 45min (20min HARD WALKIN 20 INTENSE RUN 5MIN Walkin cool down)

    anything else i should no

    Sample Diet

    4:30am Cardio

    6:30 am
    1 bowl complete bran flakes w/skim milk
    6 eggs whites
    1 Myoplex lite protein shake

    9:30am
    low carb shake


    12:30
    1 piece lean grilled chicken brest w/ a green vegetable or a salad consuming of lettuce tomato

    3:30
    light cotttage cheese w/fresh fruit or a light yougurt


    6:00
    Post Workout meal
    Myo Plex shake right after workout
    Dinner
    lean chicken breast
    green vegigies
    brown rice


    8:00 or 9:00
    piece of fruit b4 bead


    May also throw some nuts in duin the day to get some plant fats
    prob some almonds

    is this the right approach tell me what you think
    Sounds like the Asian approach to me. Your protien levels are very low so you may lose a lot of muscle, but undoubtedly you will lose weight. They eat similarly in China, and I saw lots of thin people there.

  3. #3
    clubbinkid's Avatar
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    ok bro can u give me some advice here

  4. #4
    dIeSeL_225 is offline Associate Member
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    where gonna need some stats on yourself to give any advise

  5. #5
    clubbinkid's Avatar
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    6'0 220

  6. #6
    clubbinkid's Avatar
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    want to slim down and tighten up alot of weight in my ass and legs

  7. #7
    beenie's Avatar
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    Quote Originally Posted by clubbinkid
    ok bro can u give me some advice here
    Basically I would up the protien and lower the carbs. But I must say, after looking this over more carefully, it really is not as bad as I had initailly thought. I just saw the fruit and rice and kind of riolled my eyes. Anyway, you can check out my thought below. I am sure that others will have differing perspecives.

    4:30am Cardio
    Awesome

    6:30 am
    1 bowl complete bran flakes w/skim milk
    6 eggs whites
    1 Myoplex lite protein shake
    Dont worry about the fat so much. Unless you hate egg yolks, dont worry. I would kill the bran flakes. Most of the companies making it add sugar. Also the skim milk is very high in carbs so I would kill that too. I would kill the Myoplex lite too. You are already getting about as much protien as your body can absorb in one sitting from the eggs. If you add bacon you would get a bit more fat and protien which is probable a good thing.

    9:30am
    low carb shake
    Great - I am assuming its 30 grams or more of protien.

    12:30
    1 piece lean grilled chicken brest w/ a green vegetable or a salad consuming of lettuce tomato
    That's a great lunch. Maybe add some more chicken cause I think you may still be hungry from your cardio at 4:30.

    [quote]3:30
    light cotttage cheese w/fresh fruit or a light yougurt[quote]
    Personally, I dont like dairy for cutting. Also I doubt that these carbs will do much for you. Switch it to another piece of chicken or fish or a burger. Even another low carb protien drink would seem preferable to me.

    [quote]6:00
    Post Workout meal
    Myo Plex shake right after workout[quote]
    Why not a low carb protien drink. I may be wrong, but I think that Myop[lex adds sugar. Some on the board are asserting that this is also a good time to take dextrose- I am not sure on this one -its your call on that.

    Dinner
    lean chicken breast
    green vegigies
    brown rice
    Not sure you really want the brown rice. I wouldn't.


    8:00 or 9:00
    piece of fruit b4 bead
    Change it to a veggie or meat/fish/chicken.

  8. #8
    dIeSeL_225 is offline Associate Member
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    Check this thread out this may help.
    http://anabolicreview.com/vbulletin/...ad.php?t=75729

  9. #9
    dIeSeL_225 is offline Associate Member
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  10. #10
    clubbinkid's Avatar
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    bro thanx alot man great post ................i just bought a box of myoplex it has 17 carbsin each pack when can i use these just so they dont go to waste and also what can i eat wit my dinner instead of the rice

  11. #11
    dIeSeL_225 is offline Associate Member
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    Quote Originally Posted by clubbinkid
    also what can i eat wit my dinner instead of the rice
    Yams or Oats are your next best choice, I perfer brown rice though if its cooked right

  12. #12
    clubbinkid's Avatar
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    thanks beenie what do u think i should take in the myo i want to use it up it has 17gr. carbs.....cuz u were statin low carb protein

  13. #13
    clubbinkid's Avatar
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    diesel this is 4 u this was on 1 of the post u linked up and i am not really sure about this whule supp thing explained here

    6. Supplements-

    Glutamine: Helps prevent catabolism when cutting. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.
    ALA/R-ALA- Gets my supplement of the day award. R-ALA is effective in lowering the spike of insulin when certain carbs are consumed. I could give you a dissertation on the stereoentisomeric properties of the R, but all you need to know is that it has been found to shuttle carbohydrates away from adipose and into myocytes. Translation: Away from fat cells, into muscle cells. Itís a supplement, however, not a miracle worker. Itís not a crutch, and wonít do anything about fat intake. ALA and R-ALA can also aid in the expedition of the ketogenic state. Remember that if you buy R-ALA that you supplement it with Biotin. Glucorell-R is prepackaged with it. If you can afford it, go for it. As far as dosage, with the R, you are looking at 1-2 pills of Glucorell R for each 30-40grams of carb intake.
    Protein and Carb Shakes: Iím not going to cover protein, because even if you canít afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, (CarboHit, Glycoload, UltraFuel). Dextrose and Maltodextrin can be bought from most supplement stores or online.

    another thing is here is the sample diet i want 2 follow but it is stressed here that will only work 4 a 200lb male tryin to cut i am 225 how should i customize this so it will work 4 me .................................beenie u can give ur opinion 2 lol

    The Cutting Primer
    By rambo @anaboolicreview.com

    Itís about time we had a decent full length post on cuttingÖ

    Letís get a few things straightÖ
    1. All of the insights Iím about to provide are not person-specific. What that means is that it is a general guideline, not a bible.
    2. I truly do believe that bodybuilding is 80% diet. You can lift your ass off daily, and still look horrible if you arenít eating right.
    3. You are what you eat. Itís just that simple.

    The BASICS-
    1.Postworkout Nutrition- Iím a firm believer that PWO nutrition is hands down the most important aspect of dieting. It is within the 15 minutes after a workout that your body is in dire need of nutrients. It is a completely anabolic state, and what you take in can be optimized to ensure maximum results. A general rule of thumb is 40-60 grams whey protein, and double the amount of whey in carbohydrates (50% dextrose/50% maltodextrin).

    2. Carbs- You are **** right, carbs. In a strict cutting diet the majority of your carbs should come in the form of PWO nutrition, and the remainder in breakfast. Fibrous veggies are a staple, but keep in mind that they donít count towards intake, as they have negligible impacts on blood sugar levels. (Exceptions: Carrots, Peas) All high glycemic carbs outside of PWO should be avoided. The best sources of low GI carbs can be found in oatmeal and brown rice, as well as yams.

    3. Protein- You need tons. 1.5-2.0 grams per pound of lean bodyweight is a good general rule of thumb. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on foreverÖ.).

    4. Fats- Guess what? You need fat to lose fat. We are talking about the granddaddy of fats, the EFA (Essential Fatty Acid). Good sources of fat are ( Flax Oil, Nuts, Salmon, Olive Oil).

    5. The separation of Carbs and Fats- This is a hotly debated issue, but again, in my opinion, an important aspect nonetheless. Remember that it is often when you eat items and with what you eat them that is more important than what you are eating. A mouthful, I know, but stay with me. Remember that when you take in certain carbs, you can spike your insulin levels. If you are taking in fats when your insulin has been spiked, you are allowing the basic laws of physiology to act out, and you allow for a higher propensity for fat storage. Separation is key. The sample diet will give a good example of how to separate them.




    6. Supplements-

    Glutamine: Helps prevent catabolism when cutting. Best used in dosages of 10grams daily, 5 grams before cardio, 5 grams at another interval, but not after workout as it fights for absorption with the glutamine peptides in whey.
    ALA/R-ALA- Gets my supplement of the day award. R-ALA is effective in lowering the spike of insulin when certain carbs are consumed. I could give you a dissertation on the stereoentisomeric properties of the R, but all you need to know is that it has been found to shuttle carbohydrates away from adipose and into myocytes. Translation: Away from fat cells, into muscle cells. Itís a supplement, however, not a miracle worker. Itís not a crutch, and wonít do anything about fat intake. ALA and R-ALA can also aid in the expedition of the ketogenic state. Remember that if you buy R-ALA that you supplement it with Biotin. Glucorell-R is prepackaged with it. If you can afford it, go for it. As far as dosage, with the R, you are looking at 1-2 pills of Glucorell R for each 30-40grams of carb intake.
    Protein and Carb Shakes: Iím not going to cover protein, because even if you canít afford it, you should sell a kidney to get some. Carb drinks are rather convenient, and companies offer pre mixed dosages, (CarboHit, Glycoload, UltraFuel). Dextrose and Maltodextrin can be bought from most supplement stores or online.

    www.allsportsnutition.com

    7. Cheating- Cheating is essential. Why? Remember, the body runs on homeostasis, it likes to keep balance. After eating so well after a week, your body begins to adjust, and fat loss over time will not be as rapid. The other extremely important aspect is mental sanity. So many diets crash and fail because people donít give themselves a chance to breath. Remember, cheating is not an opportunity for you to pillage the entire mall food court. Shoot for a cheat meal, not an all out binge. A fast food value meal can be 2,000 calories. Eat that 3 times on one day, and youíve consumed 6,000 calories. And thatís not good in any case.

    8. Cardio- Cardio and cutting usually go hand in hand. I won't go into specifics about length, other than cardio shouldn't be excessive. 45 minutes to one hour daily should be sufficient, and should be performed on an empty stomach.




    Sample Diet:
    Note: This is a sample diet for a 200 pound gentleman who is wishing to cut. We can assume his BF to be around 15%. This diet will NOT work for you if those criteria donít apply to you; however it is easy to customize the below diet to take in account your own statistics. It is the principles that are applicable.. I am not going to post the total amount of calories, only the carb, protein and fat macros for the whole day.


    Meal 1:
    Lean Protein, 1/2 cup oatmeal

    Meal 2:
    Protein shake/Lean Protein (2 tbsp flax

    Meal 3:
    Veggies, Lean Protein

    Workout

    Meal 4:
    PWO Nutrition

    Meal 5:
    Veggies, Lean Protein, 1/2 cup rice or oatmeal.

    Meal 6:
    Shake with Flax

    That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

  14. #14
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by beenie
    Sounds like the Asian approach to me. Your protien levels are very low so you may lose a lot of muscle, but undoubtedly you will lose weight. They eat similarly in China, and I saw lots of thin people there.
    ROFLMFAO!!!!!!!!!!!!!!!!!!!!!!



    ~SC~

  15. #15
    clubbinkid's Avatar
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    the right amount of meat in ounces

    when eatien your lean meat how much should u consume in ouncees
    i was thinkin like 4 to 8oz

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