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  1. #1
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    plz pic this diet(and cardio) apart

    Im going nuts here. Weight has been stalled for 3 weeks(or well 3 weeks ago my weight went upp to 91kg(202 pounds) and now its 90.5) I always weight myself during the same conditions to. Another thing I dont understand is that my strenght is increasing now like MAD. I mean my skullcrusher jumped 10kg in a week, bench 5kg in a week. I have moved upp 2 sets of dumbells in lunges in 2 weeks. Not complaining about it but it seems odd that I manage that with as few kcal as I consume.

    Here is my diet from the last 5 days. Plz pic it apart and suggest different timing if something is off with the timing ect.

    Saturday!
    Meal 1 around 12 a clock
    oatmeal 40grams(144kcal, 3g fat, 26g arbs, 5g protein)
    4 servings of whey protein(224kcal, 56g protein)
    Meal total 368kcal 3g fat, 26g cabrs, 61g protein

    Meal 2(post workout shake) around 14:30 a clock
    5 servings of whey(70g protein 280kcal)
    50g dextrose(45g carbs 180kcal)
    Meal total 460kcal, 45g carbs, 70g protein

    Meal 3 around 17:00
    300g ground beef(500kcal, 30g fat, 57g protein)
    100g Wokked veggies(35kcal, 7g carbs 2g protein)
    chesse 3 slices (92kcal, 7g protein, 7g fat)
    Meal total 627kcal, 37g fat, 66g protein

    Meal 4 around 20:00
    Same as above
    Meal total 627kcal, 37g fat, 66g protein

    Meal 5 22:30 2slice of cheese to just have something 2 chew on
    61kcal, 5g fat, 5g protein.

    Daily total
    2014kcal 61g fat 83g carbs, 285g protein

    ************************************************** ********
    Day 2 sunday
    Meal 1 around 12 a clock
    oatmeal 40grams(144kcal, 3g fat, 26g arbs, 5g protein)
    4 servings of whey protein(224kcal, 56g protein)
    Meal total 368kcal 3g fat, 26g cabrs, 61g protein

    Meal 2(post workout shake) around 14:30 a clock
    5 servings of whey(70g protein 280kcal)
    50g dextrose(45g carbs 180kcal)
    Meal total 460kcal, 45g carbs, 70g protein

    Meal 3 around 17:00
    300g ground beef(500kcal, 30g fat, 57g protein)
    100g Wokked veggies(35kcal, 7g carbs 2g protein)
    chesse 3 slices (92kcal, 7g protein, 7g fat)
    Meal total 627kcal, 37g fat, 66g protein

    Meal 4. 20:00
    Can of tuna(132kcal, 1g fat, 30g protein)

    Meal 5. 23:00
    ground beef 100g(166kcal, 10g fat, 19g protein)
    wokked veggies 50g(18kcal, 4g carbs)
    3 cheese slices (92kcal, 7g fat, 7g protein)

    Daily total 1909kcal 61g fat 86g carbs 257g protein
    ************************************************** ********
    Monday

    Meal 1 around 9 a clock
    oatmeal 40grams(144kcal, 3g fat, 26g arbs, 5g protein)
    4 servings of whey protein(224kcal, 56g protein)
    Meal total 368kcal 3g fat, 26g cabrs, 61g protein

    Meal 2 around 12:30
    300g ground beef(500kcal, 30g fat, 57g protein)
    100g Wokked veggies(35kcal, 7g carbs 2g protein)
    chesse 3 slices (92kcal, 7g protein, 7g fat)
    Meal total 627kcal, 37g fat, 66g protein

    Meal 3, 3 a clock
    3 servings of whey 168kcal 42g protein

    Meal 4 around 18:00
    ground beef 200g (332kcal 20g fat 38g protein)
    Wokked veggies 50g(18kcal, 4g carbs)
    3 slices of chese(92kcal, 7g fat, 7g protein)
    Meal total 442kcal 31g fat 4g carbs 49g protein

    Meal 5 around 22:00
    can of tuna 132kcal, 1g fat, 30g protein)
    2 slices of cheese (61kcal, 5g fat, 5g protein)
    meal total 193kcal, 6g fat, 35g protein)

    Daily totals
    1875kcal 78g fat 42g carbs 255g protein

    ************************************************** ********
    Tuseday
    Meal 1 around 9 a clock
    oatmeal 40grams(144kcal, 3g fat, 26g arbs, 5g protein)
    4 servings of whey protein(224kcal, 56g protein)
    Meal total 368kcal 3g fat, 26g cabrs, 61g protein

    Meal 2 12:30
    5 servings of whey 280kcal 70g protein

    Meal 3 17:00
    1 can of tuna (165kcal 2g fat 37g protein)
    50g of brown rice 185kcal (2g fat, 39g carbs 4g protein)
    Meal total 359kcal 4g fat, 39g carbs, 37g protein

    Meal 4 19:00 (post workout shake) around 20:00
    5 servings of whey(70g protein 280kcal)
    50g dextrose(45g carbs 180kcal)
    Meal total 460kcal, 45g carbs, 70g protein

    Meal 5 20:30
    can of tuna 165kcal 2g fat 37g protein

    Meal 6. 22:00
    100g of ground beef (165kcal, 10g fat, 19g protein)
    3 slices of cheese (92kcal 7g fat 7protein)
    25g wokked veggies (9kcal 2g carbs)
    Meal total 266kcal, 19g fat, 2g carbs, 26g protein.

    Daily total 1854 25g fat, 103g carbs, 312g protein
    ************************************************** ********

    My cardio during those days was like this
    saturday: 35 minutes of stairmaster and exercise bike imidietly after workout(but before pwo shake offcourse)

    Sunday: 35 minutes of stairmaster imidietly after workout(but before pwo shake offcourse)

    Monday: 20 minutes bikeride to school
    15 minutes bikeride home
    45 minute stairmaster

    Tuseday: 20 minutes bikeride to school
    15 minutes bikeride home
    20 minutes bikeride to school again
    15 minutes bikeride home again
    30 minutes of stairmaster imidietly after workout

    Plz give input, I am stumped on what to cut down on further and how to arrange the meals. Im putting on strenght and feel a bit leaner but I should have dropped 1,5kg the last 3 weeks!! Not just 0.5kg
    Once a week(fridays) I have a complete cheat day where everything is allowed and I rest totaly from cardio. Without it I would go skitzo but is it very damagin to the diet? Reading old threads it seems like there is lots of different oppinions.

    Thanks in advance to anyone that reads through this post lol!
    Last edited by Kärnfysikern; 03-18-2004 at 12:01 PM.

  2. #2
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    I consumed so much ground beef during those days cause I got ahold of a ****load of ground beef for very little money and often the price have to decide what I eat

  3. #3
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    forgot supplements. I eat around 6-8 omega 3 tabs(1g tabs) a day and well the ordinary multi vitamins and minerals and I eat like 2 tabelspoons of flax seeds everyday to(when I dont forget that is).

    Im on 60mcg t-3/day and 500mg testosterone and proviron and nolva. thats it

  4. #4
    eggplant's Avatar
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    it definitely isn't odd that ur putting on strength..ur having gd fats in ur diet..which may help wif ur energy a bit. and also..look at those gear ur using..its testo bro..and aboutur weight stalling, i would suggest u sub those beef with some lean meat like fish or chicken and see how it goes..my2cents

  5. #5
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    Ok thanks for the advice bro. If I can get ahold of cheap meat Im gonna replace ground beef it with that and defenetly eat more cod. There is nothing in the world I hate more then cod yuck but its all worth it if it will get my weigh to drop more.
    Last edited by Kärnfysikern; 03-19-2004 at 09:50 AM.

  6. #6
    daman1's Avatar
    daman1 is offline Diet Specialist
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    If you want your weight to drop eat a cal. deficite...

  7. #7
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    Quote Originally Posted by daman1
    If you want your weight to drop eat a cal. deficite...
    isnt 1900-2000kcal/Day low enough for a 200 pounder

  8. #8
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    Hey,

    If your trying to get bigger then you have to eat the beef. However, I would stay away from the high fat content of burger. I only eat sirloin(someone will have it on sale) Stop weighing yourself. This is a mental no no. Remember this sport is 90% mental. If you want to loose weight go with the chicken and fish. Peace Also, get off the t3 as it will mess you up. This in my opinion is a precontest drug and should not be used by the average lifter. Peace "Shut the F... up and Train"

  9. #9
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    ok thanks for the advice bros.

    But what about the timing and size of the meals? Would it be better if I divided some meals and ate more often? Would it be better if I ate some of the meals earlier? Do I eat to much fat close to beedtime?

  10. #10
    daman1's Avatar
    daman1 is offline Diet Specialist
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    Quote Originally Posted by johan
    isnt 1900-2000kcal/Day low enough for a 200 pounder
    Go here to see how many cals you need:

    http://www.weight-loss-i.com/calorie...s-benedict.htm

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