losing bf while cycling

[Chance_Baby]

ive lost 2 % bf i went up 12% down to 10 % in the past 1 1/2 months. im taking Test C 2 cc's/ week. my diet is very good. and im working out 6 days a week. is this normal?

[*RAGE*]

what is very good diet please post it???????????????

[Chance_Baby]

1)get up have 5 egg whites 2 egg wholes with a peice of whole wheat bread
2) two hours later have a protien shake synthesix 2 scoups with a banana
3) 2 chicken breasts half a cup of cooked rice cup of mixed veggies
3) protien shake again with the fruit
4) chicken breast with rice and veggies
5) can of tuna with salsa
6) protein shake
7) extra lean ground beef with salsa/rice/whole red pepper

[Chance_Baby]

i try to eat in two hour intervals

[inky-e]

ive lost 2 % bf i went up 12% down to 10 % in the past 1 1/2 months. im taking Test C 2 cc's/ week. my diet is very good. and im working out 6 days a week. is this normal?

Not normal but definitely possible.....I dropped massive weight and BF with test....so its doable.

[*RAGE*]

1)get up have 5 egg whites 2 egg wholes with a peice of whole wheat bread
2) two hours later have a protien shake synthesix 2 scoups with a banana
3) 2 chicken breasts half a cup of cooked rice cup of mixed veggies
3) protien shake again with the fruit
4) chicken breast with rice and veggies
5) can of tuna with salsa
6) protein shake
7) extra lean ground beef with salsa/rice/whole red pepper

way to many protein shakes take a look at this thanks to probodybuilder.com diet section......they have several other ones as well..

Meal 1:

-4 egg whites or liquid equivalent

-5 whole *****-3 eggs

-1 cup of oatmeal

Or:

-40 grams whey isolate powder

-2 tbsp natural peanut butter

-1 cup of oatmeal

Or:

-20 grams whey isolate powder

-1 cup liquid egg whites

-2tbsp natural peanut butter

-1 cup of oatmeal

Peanut butter mixes easily with your whey. You do not have to do this but doing so is fine.

How you cook your steak makes no difference. Grilled, baked or pan cooked with Pam is great.

Green vegetables should not have added ingredients such as cheese or butter.

KCL: 426-430, PT: 45-48, Carb: 5-10, Fat: 20-25


Meal 2:

-40 grams whey isolate powder mixed in water

-2tbsp of natural peanut butter

Or:

-6oz filet or lean beef

-green vegetables or green salad

Baking, grilling or boiling your chicken is the easiest. Cook enough to last you several days as well as the rice.

Sweet potatoes can be cooked quickly in the microwave. Just poke a few holes in the skin with a knife or fork

Choose “Normal” size sweet potatoes or one very large one.

Brown rice is healthier but white is fine

KCL: 784-868, PT: 57-60, Carb: 55-65, Fat: 25-28


Meal 3:

-8oz chicken breast, turkey or fish

-1 cup rice

-2oz almonds or cashews

-green vegetables

Or:

-8oz chicken breast, turkey or fish

-2 sweet potato

-2oz almonds or cashews

-green vegetables

Mix it up to help with variety

KCL: 706-741, PT: 49-59, Carb: 59-60, Fat: 22-30




Meal 4:

-Same as meal 1


You should never add sugar to your Oats, Splenda is fine

KCL: 784-868, PT: 57-60, Carb: 55-65, Fat: 25-28


Meal 5:

-Same as meal 3



Last meal of the day, it should be eaten not too far off before bedtime. Being hungry before you go to bed is never any fun.

There are no carbs in this meal since you don’t need them. You’ve already trained, you’ve already had your post workout shake

KCL: KCL: 450-480, PT: 40-45, Carb: 0-10, Fat: 10-20


Meal6:

-8 egg whites or liquid equivalent

-2 whole *****-3 eggs

Or:

- 6oz filet or lean beef

Or:

-40 grams whey isolate mixed in water

-2tbsp natural peanut butter

Drink this immediately after training, within 15-20 minutes after you have cooled down.

This meal is not your last meal of the day, which is still meal 6. Place the post workout shake in right after you train, whenever that is.

Have your next meal approximately 45-60 minutes after your shake.

KCL: 240-280, PT: 20, Carb: 30-40, Fat: 0-2


***Post Workout Shake***

-20 grams of whey isolate

-30-40 grams of a fast acting carb such as:

-Waxy Maze

-Dextrose Powder

-Banana’s

Daily Totals:

Calories (KCL): 4096-4408

Protein (PT): 317-347

Carb: 263-310

Fat: 124-163

*Note: Diet does not take into account carbs from green vegetables. This will take your carb total over the amount listed but don’t let this worry you at all. Good news is, although on paper it looks very low in carbs, you will have more then enough energy to train. Further, you will be eating a substantial amount of “Good” fat to fuel your training more then adequately.

***VERY IMPORTANT***

Our number one goal is QUALITY, NOT QUANTITY. Because of this, it is imperative that we stay within approximately 15lbs of our contest weight; this does not include water loss weight. If you are not a competitor, you should still follow this rule; you will look better and you will feel better.

*If at any time you begin moving beyond this point, you need to examine your diet. Use the advice given in this diet guide, examine your cardio schedule, and seek out the advice of an approved probodybuilding.com trainer.

***IF AT ANY TIME YOU NEED TO LOSE BODY FAT AND YOU BEGIN TO STAGNATE, YOU WILL NEED TO BEGIN MOVING YOUR CARB AND FAT SOURCES AROUND.

-At this point alternate each meal, in one meal have foods that give you carb sources, but take away the fats, in the next meal take away the carb sources and keep in the fats.

-You may need to begin cycling your carb intake. Not in the manner in which you might do if you were dieting hard for competition, you’ll need to experiment with this, you are strongly advised to seek out the advice of an approved probodybuilding.com trainer.

-When we speak of “Carb Cycling” in this case, simply cut the carbs down one day and then go back to the normal amount the next. At times it may be wise to keep the carbs cut back 2 days in a row, use sound judgment; this is the kind of thing that cannot be written out in detail since it would greatly vary from person to person.

*Your daily caloric intake should be split into 3 sections that are adequately planned for utilizing Proteins, Carbs and Fats to the fullest extent possible. Protein being the bulk of your calories but this does not mean the other 2 nutrients are not of equal importance. Protein will make up 50% of your daily intake, while carbs will be at approximately 30% and fats will make up approximately the remaining 20%. Now this only refers to your actual food intake. Fat intake will in actuality be slightly higher than this due to the supplements you take, which will be discussed further into the diet outline.

***Notes on diet***

If you train first thing in the morning, do not do so before eating your first meal of the day

There is a post workout shake in your diet at this point, however if you notice that you are gaining to accumulate too much fat, this is the first thing that should go. If this happens, drop the post workout shake and simply stick with the 6 meal plan.

If you have had to cut the post workout shake but are still gaining too much fat, start reducing carbs by way of cutting back your oats and rice. Cut back to 1/2cup per serving if needed.

Meal order is unimportant, specific meals should be eaten at certain times, as said in bullet points above, however, the specific layout of the meal plan is not set in stone…make it fit your routine as best as possible.



Try alternating between the meals in red and blue each day as much as possible

Try your best not to drink shakes back to back. Try to limit it to no more then two shake meals per day. This is not a must but will aid you a great deal. However it will not always be possible due to time constraints, and that’s fine.

For the last meal of the day there are 3 meal choices, again mix and match




***Notes on Food Types***

Eggs: eggs are one of the best sources of protein you can take in. With all foods, no matter how much protein the food has, the body can only actually use and process a limited amount from each food. Eggs however rank higher than almost any food we can ingest and process almost the entire amount of protein from the food. *****-3 eggs have even more benefit for the bodybuilder, as well as for general health overall. *****-3 eggs have *****-3 fats in them, a huge building block to a well tuned physique; as well as an added bonus in helping to control cholesterol. If you can’t find *****-3 eggs, which should be very rare, regular eggs will work fine.

Whey Protein: There are a million brands and types of whey proteins on the market today and it can be a difficult task to know which one is best.

Choose a protein powder that is of isolate form, not concentrate. Isolate protein absorbs more efficiently then concentrate.

Choose a protein powder that is very low in sugar, close to no sugar or even no sugar is what you want.

Choose a protein powder that is not full of saturated fat.



Choose a protein powder that is not high in cholesterol.



Once you have narrowed your search down to meet the above requirements, choose the protein powder that taste the best.


Peanut Butter: use only natural peanut butter. Your peanut butters ingredient list should read, “Peanuts and salt” that’s it. It should have no added sugar. A jar of Smuckers Natural Peanut Butter will have 2 grams of sugar listed on the back label for one serving of 2tbsp.

Beef: your choices of beef should be filet minion, top round sirloin, lean ground beef (4%-*% fat) in that order.

Chicken: make chicken breast your primary source of chicken. High in protein, low in unhealthy fats, a perfect bodybuilding food.

Green Vegetables: Broccoli, asparagus, spinach and green beans should be your main source of vegetables. Other vegetables can be acceptable and can be good for you, but the before mentioned should be your primary source. Vegetables such as corn, white potatoes, and tomatoes should be held to a very minimal consumption…there is no benefit for these in your diet at this stage.

Fish: choose fish such as flounder or cod, Salmon is also a great choice in place of beef.

Turkey: choose the white meat

Rice: Brown or white is fine. If you put on body fat easily stick with Brown. Both are very similar, however, brown rice is lower on the glycemic index. (see definition for glycemic index)

Sweet Potatoes & Oatmeal: simply excellent sources for your carbs, perfect foods for aiding in putting on muscle in your diet.

***Measuring Food***

Meats: measured raw, NOT cooked

Rice: measured cooked, NOT raw

Oats: measured raw, NOT cooked

Nuts, peanut butter: simply measured in a cup or tablespoon

***Cheat Meals***

For most, one cheat meal per week is acceptable and recommended

For those that have extremely fast metabolisms, 1 small cheat food or treat is acceptable, but limit the entire meal to once per week. You should already know if you have a very, very fast metabolism.

I hope this helps....remember you are what you eat and whole food is much better then protein shakes.......

[PittBoy]

I like their diet ideas over there. Gave me some good ideas and I saw where I needed to tweak mine too.

Good stuff over there fo sho

[The Deuce]

1)get up have 5 egg whites 2 egg wholes with a peice of whole wheat bread
2) two hours later have a protien shake synthesix 2 scoups with a banana
3) 2 chicken breasts half a cup of cooked rice cup of mixed veggies
3) protien shake again with the fruit
4) chicken breast with rice and veggies
5) can of tuna with salsa
6) protein shake
7) extra lean ground beef with salsa/rice/whole red pepper

I kinda like this diet... if you are looking to drop BF % I personally would drop the carbs by a little bit more.. like getting rid of that banana in meal 2... but thats just me..

way to many protein shakes take a look at this thanks to probodybuilder.com diet section......they have several other ones as well..

Meal 1:

-4 egg whites or liquid equivalent

-5 whole *****-3 eggs

-1 cup of oatmeal

Or:

-40 grams whey isolate powder

-2 tbsp natural peanut butter

-1 cup of oatmeal

Or:

-20 grams whey isolate powder

-1 cup liquid egg whites

-2tbsp natural peanut butter

-1 cup of oatmeal

Peanut butter mixes easily with your whey. You do not have to do this but doing so is fine.

How you cook your steak makes no difference. Grilled, baked or pan cooked with Pam is great.

Green vegetables should not have added ingredients such as cheese or butter.

KCL: 426-430, PT: 45-48, Carb: 5-10, Fat: 20-25


Meal 2:

-40 grams whey isolate powder mixed in water

-2tbsp of natural peanut butter

Or:

-6oz filet or lean beef

-green vegetables or green salad

Baking, grilling or boiling your chicken is the easiest. Cook enough to last you several days as well as the rice.

Sweet potatoes can be cooked quickly in the microwave. Just poke a few holes in the skin with a knife or fork

Choose “Normal” size sweet potatoes or one very large one.

Brown rice is healthier but white is fine

KCL: 784-868, PT: 57-60, Carb: 55-65, Fat: 25-28


Meal 3:

-8oz chicken breast, turkey or fish

-1 cup rice

-2oz almonds or cashews

-green vegetables

Or:

-8oz chicken breast, turkey or fish

-2 sweet potato

-2oz almonds or cashews

-green vegetables

Mix it up to help with variety

KCL: 706-741, PT: 49-59, Carb: 59-60, Fat: 22-30




Meal 4:

-Same as meal 1


You should never add sugar to your Oats, Splenda is fine

KCL: 784-868, PT: 57-60, Carb: 55-65, Fat: 25-28


Meal 5:

-Same as meal 3



Last meal of the day, it should be eaten not too far off before bedtime. Being hungry before you go to bed is never any fun.

There are no carbs in this meal since you don’t need them. You’ve already trained, you’ve already had your post workout shake

KCL: KCL: 450-480, PT: 40-45, Carb: 0-10, Fat: 10-20


Meal6:

-8 egg whites or liquid equivalent

-2 whole *****-3 eggs

Or:

- 6oz filet or lean beef

Or:

-40 grams whey isolate mixed in water

-2tbsp natural peanut butter

Drink this immediately after training, within 15-20 minutes after you have cooled down.

This meal is not your last meal of the day, which is still meal 6. Place the post workout shake in right after you train, whenever that is.

Have your next meal approximately 45-60 minutes after your shake.

KCL: 240-280, PT: 20, Carb: 30-40, Fat: 0-2


***Post Workout Shake***

-20 grams of whey isolate

-30-40 grams of a fast acting carb such as:

-Waxy Maze

-Dextrose Powder

-Banana’s

Daily Totals:

Calories (KCL): 4096-4408

Protein (PT): 317-347

Carb: 263-310

Fat: 124-163

*Note: Diet does not take into account carbs from green vegetables. This will take your carb total over the amount listed but don’t let this worry you at all. Good news is, although on paper it looks very low in carbs, you will have more then enough energy to train. Further, you will be eating a substantial amount of “Good” fat to fuel your training more then adequately.

***VERY IMPORTANT***

Our number one goal is QUALITY, NOT QUANTITY. Because of this, it is imperative that we stay within approximately 15lbs of our contest weight; this does not include water loss weight. If you are not a competitor, you should still follow this rule; you will look better and you will feel better.

*If at any time you begin moving beyond this point, you need to examine your diet. Use the advice given in this diet guide, examine your cardio schedule, and seek out the advice of an approved probodybuilding.com trainer.

***IF AT ANY TIME YOU NEED TO LOSE BODY FAT AND YOU BEGIN TO STAGNATE, YOU WILL NEED TO BEGIN MOVING YOUR CARB AND FAT SOURCES AROUND.

-At this point alternate each meal, in one meal have foods that give you carb sources, but take away the fats, in the next meal take away the carb sources and keep in the fats.

-You may need to begin cycling your carb intake. Not in the manner in which you might do if you were dieting hard for competition, you’ll need to experiment with this, you are strongly advised to seek out the advice of an approved probodybuilding.com trainer.

-When we speak of “Carb Cycling” in this case, simply cut the carbs down one day and then go back to the normal amount the next. At times it may be wise to keep the carbs cut back 2 days in a row, use sound judgment; this is the kind of thing that cannot be written out in detail since it would greatly vary from person to person.

*Your daily caloric intake should be split into 3 sections that are adequately planned for utilizing Proteins, Carbs and Fats to the fullest extent possible. Protein being the bulk of your calories but this does not mean the other 2 nutrients are not of equal importance. Protein will make up 50% of your daily intake, while carbs will be at approximately 30% and fats will make up approximately the remaining 20%. Now this only refers to your actual food intake. Fat intake will in actuality be slightly higher than this due to the supplements you take, which will be discussed further into the diet outline.

***Notes on diet***

If you train first thing in the morning, do not do so before eating your first meal of the day

There is a post workout shake in your diet at this point, however if you notice that you are gaining to accumulate too much fat, this is the first thing that should go. If this happens, drop the post workout shake and simply stick with the 6 meal plan.

If you have had to cut the post workout shake but are still gaining too much fat, start reducing carbs by way of cutting back your oats and rice. Cut back to 1/2cup per serving if needed.

Meal order is unimportant, specific meals should be eaten at certain times, as said in bullet points above, however, the specific layout of the meal plan is not set in stone…make it fit your routine as best as possible.



Try alternating between the meals in red and blue each day as much as possible

Try your best not to drink shakes back to back. Try to limit it to no more then two shake meals per day. This is not a must but will aid you a great deal. However it will not always be possible due to time constraints, and that’s fine.

For the last meal of the day there are 3 meal choices, again mix and match




***Notes on Food Types***

Eggs: eggs are one of the best sources of protein you can take in. With all foods, no matter how much protein the food has, the body can only actually use and process a limited amount from each food. Eggs however rank higher than almost any food we can ingest and process almost the entire amount of protein from the food. *****-3 eggs have even more benefit for the bodybuilder, as well as for general health overall. *****-3 eggs have *****-3 fats in them, a huge building block to a well tuned physique; as well as an added bonus in helping to control cholesterol. If you can’t find *****-3 eggs, which should be very rare, regular eggs will work fine.

Whey Protein: There are a million brands and types of whey proteins on the market today and it can be a difficult task to know which one is best.

Choose a protein powder that is of isolate form, not concentrate. Isolate protein absorbs more efficiently then concentrate.

Choose a protein powder that is very low in sugar, close to no sugar or even no sugar is what you want.

Choose a protein powder that is not full of saturated fat.



Choose a protein powder that is not high in cholesterol.



Once you have narrowed your search down to meet the above requirements, choose the protein powder that taste the best.


Peanut Butter: use only natural peanut butter. Your peanut butters ingredient list should read, “Peanuts and salt” that’s it. It should have no added sugar. A jar of Smuckers Natural Peanut Butter will have 2 grams of sugar listed on the back label for one serving of 2tbsp.

Beef: your choices of beef should be filet minion, top round sirloin, lean ground beef (4%-*% fat) in that order.

Chicken: make chicken breast your primary source of chicken. High in protein, low in unhealthy fats, a perfect bodybuilding food.

Green Vegetables: Broccoli, asparagus, spinach and green beans should be your main source of vegetables. Other vegetables can be acceptable and can be good for you, but the before mentioned should be your primary source. Vegetables such as corn, white potatoes, and tomatoes should be held to a very minimal consumption…there is no benefit for these in your diet at this stage.

Fish: choose fish such as flounder or cod, Salmon is also a great choice in place of beef.

Turkey: choose the white meat

Rice: Brown or white is fine. If you put on body fat easily stick with Brown. Both are very similar, however, brown rice is lower on the glycemic index. (see definition for glycemic index)

Sweet Potatoes & Oatmeal: simply excellent sources for your carbs, perfect foods for aiding in putting on muscle in your diet.

***Measuring Food***

Meats: measured raw, NOT cooked

Rice: measured cooked, NOT raw

Oats: measured raw, NOT cooked

Nuts, peanut butter: simply measured in a cup or tablespoon

***Cheat Meals***

For most, one cheat meal per week is acceptable and recommended

For those that have extremely fast metabolisms, 1 small cheat food or treat is acceptable, but limit the entire meal to once per week. You should already know if you have a very, very fast metabolism.

I hope this helps....remember you are what you eat and whole food is much better then protein shakes.......

NOW THIS IS WHAT I AM TALKING ABOUT PRONE !!! THIS DIET IS THE B@LLS !!!

My one question though lies in this...

Daily Totals:

Calories (KCL): 4096-4408

Protein (PT): 317-347

Carb: 263-310

Fat: 124-163

Isn't that too much Carbs... like shouldnt you only consume 1 g per pound of bodyweight when cutting?? And I tend to try and keep my fat intake to 100 gs per day or less... The protein loooks spot on though!! I just thought that when CUTTING u have to monitor you carb intake very very closely.Well I guess I could have been wrong...

[*RAGE*]

I kinda like this diet... if you are looking to drop BF % I personally would drop the carbs by a little bit more.. like getting rid of that banana in meal 2... but thats just me..




NOW THIS IS WHAT I AM TALKING ABOUT PRONE !!! THIS DIET IS THE B@LLS !!!

My one question though lies in this...

Daily Totals:

Calories (KCL): 4096-4408

Protein (PT): 317-347

Carb: 263-310

Fat: 124-163

Isn't that too much Carbs... like shouldnt you only consume 1 g per pound of bodyweight when cutting?? And I tend to try and keep my fat intake to 100 gs per day or less... The protein loooks spot on though!! I just thought that when CUTTING u have to monitor you carb intake very very closely.Well I guess I could have been wrong...

bro you are right and thank you for reading it and pointing this out.....I was not thinking about cutting when I post the first one....here is another one...I should just post the web site....lol

***The Two Diets***

Diet 1 is a higher carb diet overall, but it is based on a carb cycle, utilizing a High, Medium and Low carb day. With this method we are also able to keep fats in your diet in a way to maximize fat loss. Carb cycling diets can be a great way to lose body fat, but in many cases individuals will also eliminate fat intake completely which is often a huge mistake.

Diet 2 is a low carb diet throughout but it utilizes fat intake as its primary source of energy throughout. There are several advantages to using this diet when compared to the carb cycling diet and these are discussed in the table below, but it will be a very individually based sort of thing.

Advantages of Each Diet

Carb Cycling
Low Carb

*The most obvious one, you get to eat more carbs in your diet
*Your energy levels will remain constant throughout. You will have no up and down fluctuation of energy levels as you will on the carb cycling diet



*You will remain fuller throughout the diet

*You will have more variety throughout your diet
*You will appear harder during the course of your diet



*You will have less of a craving for more carbs, but this will not be a big difference from the low carb diet.
*You will have a much easier time burning up glycogen stores when doing cardio


Disadvantages of Each Diet

Carb Cycling
Low Carb

*Your energy levels will be up and down throughout
*You run a higher risk of dehydration if you do not keep your water intake high



*You may feel more bloated on this diet until you get closer to the end
*You will have less of a variety of foods to choose from

*You will have to work harder to deplete glycogen stores
*You will appear flatter then on the carb cycling diet but flat during the diet does not matter. All that matters is Show Time



*You will have a tendency to desire to cheat more
* The biggest one, you don’t get to eat carbs


Q: How long should I diet for my show?

A: In most cases it is recommended that you begin either program 16wks out from your show. In some cases 12wks will be fine but more of you will fall into the 16wk out mark.

Q: How do I know which diet to pick?

A: Either diet will work, but you will need to know your body, you will need to have someone else who knows your body as well to know exactly which diet to follow and to know and understand what changes to the diet need to be made. In most cases, you will be best served to try both diets at different times to determine which is best for you. That does not mean you mix and match the diets during your preparation for a show, but rather use one diet for one show and the other diet for the next.

Q: I have a friend who eats junk all the way through the diet and he comes out ripped, why can’t I?

A: Simple, you are not your friend and if you have a friend like this, your friend falls into a category that makes up less then 1% of the population. Further, your friend would be better served if he didn’t eat like this; he just hasn’t realized it yet.

***Training***

Many people make a huge mistake when they begin their contest preparation diet and change the way they train. There is a common misconception that when you are trying to lose body fat that you are best served to perform lighter weight and more reps. DO NOT FALL INTO THIS TRAP! Nothing could be further from the truth. Yes, you can still lose body fat this way, it is your diet that makes the biggest difference, but the best approach, what should be the only approach is to simply do what you’ve been doing. Whatever got you to where you are now, continue down that same path. If you’ve been following the probodybuilding.com training outlines, continue to do so in the exact same manner. The only thing that will change is your cardio training; weight training remains the same. Yes, you will have a loss of strength when you diet, so the amount of weight you use will go down, but you still train the same way no matter the body part being trained.

***Cardio***

-If you follow the Carb Cycling diet it is recommended that the bulk of your cardio come from high intensity interval cardio training.

-Begin with 20 minutes of interval training 5 days per week either first thing in the morning on an empty stomach or immediately after your weight training.

-Increase the amount of cardio done per session 5-10 minutes each week as needed. Try to keep your interval training at no more then 40 minutes per session. If you end up needing more cardio then this, simply perform the rest of your cardio in a straight low intensity fashion. Many of you will need to do this if not most. If you are over 20lbs away from contest weight you will need to do cardio 6-7 days per week from the start. Most will end up here anyway.

-For your interval training, split it into 2 minute blocks. 2 minutes at a low intensity followed by 2 minutes at a high intensity and repeat until you reach the desired amount of time.

-For interval cardio training, your heart rate should be at approximately 120-130 beats per minute during the low intensity portion and approximately 150-160 beats per minute during the high intensity portion.

-During times when you need to add in extra cardio that is low intensity only, keep your heart rate in the 120-130 beats per minute the entire time. You only do this if you have already completed your interval training for the day.

-If you follow the Low Carb diet it is recommended that you perform low intensity cardio only.

-Start with 40 minutes 5 days per week, performed first thing in the morning on an empty stomach or immediately after training. . If you are over 20lbs away from contest weight you will need to do cardio 6-7 days per week from the start. Most will end up here anyway.

- Increase the amount of cardio done per session 5-10 minutes each week as needed.

-For all of your cardio you are to keep your heart rate in the 120-130 beats per minute the entire time in each cardio session you do.

-If you reach the point where you need more then one cardio session per day, make sure each session is at least 20 minutes and no more then 60 minutes for the larger part of your diet. At some point some of you will end up needing to do more cardio then this with longer duration, but save this for a last resort.

***Types of Cardio***

It is recommended that you avoid running as much as possible, a light jog is fine, but hard running for many of you will burn up too much muscle tissue. Other then that, IT DOES NOT MATTER! Treadmills, elliptical machines, stair mills, stair steppers, recumbent bikes, all of these are fine.

***The Carb Cycle Diet***

*The following diet is used to manipulate nutrient intake, fluctuating between carb and fat intake. When we follow proper off-season diets it is important to keep the nutrient intake in proper alignment (See Nutrient Breakdown in any of the probodybuilding.com nutritional outlines) but for your purposes here, this is not the case. Your goal is now pure fat loss, while minimizing muscle tissue loss to the fullest extent. Muscle tissue loss will occur, but the goal is to keep this as minimal as possible.

***How to follow Carb Cycle Diet***

*Follow the diet in “RED” 4 days straight

*Follow the diet in “BLUE” 1 day after the 4 “RED” days

*Follow the diet in “GREEN” 2 days in a row after 1 day in “BLUE”

*Example of how this might look:

Mon: RED

Tues: RED

Wed: RED

Thurs: RED

Fri: BLUE

Sat: GREEN

Sun: GREEN

*By no means do you have to make the daily order the way it is laid out above. You could make your BLUE day Wed or you could make your GREEN days Thurs & Fri. You just need to make sure you keep the system flowing in the proper method as laid out above. Always complete 4 days straight of RED days, always complete two days straight of GREEN days and only one day of BLUE. However you do it, make is thorough throughout. Keep it the same the entire diet.

(1)KCL: 547, PT: 60, Carb: 54, Fat:3

Always before training


Meal 1:

-15 egg whites or liquid equivalent

-1 cup oatmeal

Meal 2:

(2)KCL: 415, PT: 50, Carb: 10, Fat: 14

Any time of day


-8oz chicken

-1 cup of green beans or asparagus

-1oz almonds or cashews

(3) KCL: 415, PT: 50, Carb: 10, Fat: 14

Any time of day


Meal 3:

-Same as meal 2

(4) KCL: 209. PT: 50, Carb: 0, Fat: 1

Any time of day


Meal 4:

-50g of whey isolate in water

Meal 5:

(5)KCL: 420, PT: 54, Carb: 41, fat 0

Always after training


-8oz chicken

-8oz of sweet potato

(6)KCL: 250, PT: 50, Carb: 5, Fat: 0

Always your last meal of the day


Meal 6:

-8oz chicken

-1 cup of green beans or asparagus

Daily Totals:

Calories (KCL): 2256

Protein (PT): 314

Carb: 120

Fat: 32

*Note: Diet makes an estimate for calories and carbs from green vegetables. This will take your carb total over the amount listed but don’t let this worry you at all. The diet also takes into account protein from all sources including, oats, and rice, etc. This means your protein source is actually slightly lower in terms of your main source of protein based foods.

(1)KCL:682, PT: 37.5, Carb:108, Fat: 6

Meal order is not of great importance on this day one exception


Meal 1:

(2)KCL: 618, PT:46, Carb: 90, Fat: 4

Meal order is not of great importance on this day one exception


--5 egg whites or liquid equivalent

-2 cup oatmeal

Meal 2:

-6 oz chicken

(3)KCL:682, PT: 37.5, Carb:108, Fat: 6

Meal order is not of great importance on this day one exception


-2cups of rice

Meal 3:

-Same as meal 1

(4)KCL: 618, PT:46, Carb: 90, Fat: 4

Meal order is not of great importance on this day one exception




Meal 4:

-Same as meal 2

(5)KCL: 486, PT: 36, Carb: 72, fat 0

Meal order is not of great importance on this day one exception


Meal 5:

--6oz chicken

-12oz of sweet potato

(6)KCL: 509, PT:35, Carb:54, Fat: 4

Always the last meal of the day


Meal 6:

-25g of whey isolate in water

-1 cup of oatmeal

Daily Totals:

Calories (KCL): 3595

Protein (PT): 238

Carb: 522

Fat: 24

*Note: The diet takes into account protein from all sources including, oats, and rice, etc. This means your protein source is actually slightly lower in terms of your main source of protein based foods.

(1)KCL: 441, PT: 44, Carb: 5, Fat: 25

Meal order is not important


Meal 1:

-5 Whole Eggs

-4 Egg whites

(2)KCL: 568, PT: 60, Carb: 10, Fat: 28

Meal order is not important


Meal 2:

-8oz Chicken

-1/4 cup almonds or cashews

(3)KCL: 349, PT:56, Carb: 4, Fat: 13

Meal order is not important


Meal 3:

-50g whey isolate in water

-1&1/2 tbsp Natural peanut butter

(4)KCL: 418, PT: 48, Carbs: 2, Fat: 24

Meal order is not important


Meal 4:

-6oz Salmon

-1 cup green beans or asparagus

(5)KCL: 349, PT:56, Carb: 2, Fat: 15

Meal order is not important


Meal 5:

-Same as meal 3

(6)KCL: 568, PT: 60, Carb: 10, Fat: 28

Meal order is not important


Meal 6:

-Same as meal 2

Daily Totals:

Calories (KCL): 2693

Protein (PT): 324

Carb: 31

Fat: 135

*Note: Diet makes an estimate for calories and carbs from green vegetables. This will take your carb total over the amount listed but don’t let this worry you at all. The diet also takes into account protein from all sources including, oats, and rice, etc. This means your protein source is actually slightly lower in terms of your main source of protein based foods.

***Notes on diet***

If you train first thing in the morning, do not do so before eating your first meal of the day

There is not a post workout shake in your diet at this point. You will simply follow the plan as laid out

Meal order is unimportant, specific meals should be eaten at certain times, as said in bullet points above, however, the specific layout of the meal plan is not set in stone…make it fit your routine as best as possible.



You should never eat a meal prior to doing your cardio. Cardio should always be done on an empty stomach for maximum benefit. See cardio section for appropriate protocol.

Follow the diet as closely as possible and you’ll see maximum results. As always, everyone responds differently to an extent. There are general rules that apply to all, but it is highly recommended that you enlist the advice of an approved probodybuilding.com trainer.


***Notes on Food Types***

Eggs: eggs are one of the best sources of protein you can take in. With all foods, no matter how much protein the food has, the body can only actually use and process a limited amount from each food. Eggs however rank higher than almost any food we can ingest and process almost the entire amount of protein from the food. *****-3 eggs have even more benefit for the bodybuilder as well as for general healthy overall. *****-3 eggs have *****-3 fats in them, a huge building block to a well tuned physique; as well as an added bonus in helping to control cholesterol. If you can’t find *****-3 eggs, which should be very rare, regular eggs will work fine.

Whey Protein: There are a million brands and types of whey proteins on the market today and it can be a difficult task to know which one is best.

Choose a protein powder that is of isolate form, not concentrate. Isolate protein absorbs more efficiently then concentrate.

Choose a protein powder with no sugar is what you want.

Choose a protein powder that is not full of saturated fat.



Choose a protein powder that is not high in cholesterol.



Once you have narrowed your search down to meet the above requirements, choose the protein powder that taste the best.


Peanut Butter: use only natural peanut butter. Your peanut butters ingredient list should read, “Peanuts and salt” that’s it. It should have no added sugar. A jar of Smuckers Natural Peanut Butter will have 2 grams of sugar listed on the back label for one serving of 2tbsp.

Chicken: make chicken breast your primary source of chicken. High in protein, low in unhealthy fats, a perfect bodybuilding food.

Green Vegetables: Broccoli, asparagus, spinach and green beans should be your main source of vegetables. Other vegetables can be acceptable and can be good for you, but the before mentioned should be your primary source. Vegetables such as corn, white potatoes, and tomatoes should be held to a very minimal consumption…there is no benefit for these in your diet at this stage. Canned, fresh or frozen is fine.

Fish: you can substitute fish for your chicken meals, such as flounder, tuna or tilapia.

Turkey: choose the white meat

Rice: Brown or white is fine. If you put on body fat easily stick with Brown. Both are very similar, however, brown rice is lower on the glycemic index. (see definition for glycemic index)

Sweet Potatoes: choose fresh, not canned.

Oatmeal: DO NOT use packet oatmeal. Regular instant or old fashioned is what you need to use.

Almonds and/or Cashews: highly recommended you choose “Raw” not roasted. If you have to use roasted do not use honey roasted or any other variation.

***Measuring Food***

Meats: measured raw, NOT cooked

Rice: measured cooked, NOT raw

Oats: measured raw, NOT cooked

Nuts, peanut butter: simply measured in a cup or tablespoon

***Cheat Meals***

For most, one cheat meal per week is acceptable and recommended, however you should follow your diet perfectly without the cheat meal for 2-3wks before having your first cheat meal. Once you reach the 2-3wk mark, a cheat meal will greatly aid in revving up your metabolism even more. One meal, 1x per wk, last meal of the day. Do not have the cheat meal on your high carb or lowest carb day.

Most all of you will need to eliminate the cheat meal at 3-4wks out, some will need to do so even sooner. It is highly recommended that you enlist the advice of an approved probodybuilding.com trainer.

***Foods to be Avoided***

-If it’s not listed in the meal plan, then you don’t eat it; it’s that simple.

***Acceptable Condiments***

Mustard: calorie free, eat all you want

Vinegar:

Any spice such as pepper, garlic powder, onion powder, oregano, etc.

Low carb Ketchup: Ketchup itself has not place in your diet, but a little low carb ketchup which has 1g of sugar per serving will be acceptable up until around the 4wk out mark

Low Carb Buffalo Sauce: this can be a great addition to your chicken, a low carb buffalo sauce should have no sugar added and only 1 carb per serving. And will be acceptable till around the 4wk out mark

[The Deuce]

I love these diets... they look very similar to mine... except i consume 150 g of carbs (wonder if i should lower this... it's almost like i can't..I get any and all of my carbs through rice/oatmeal/milk) approx and 60-80 g (from nuts and peanut butter olive oil/ flax-fish-borage oil) of fat.... I like them a whole lot better... SO it's not like I am eating un-friggen-healthy... i just don't know if I could drop to 31 carbs a day... i dont think i could do it... i mean I wont know unless I give it a try. Obviously I am going to have to if I am gonna turn this into a bodybuilding career... ya know???

[Immortal Soldier]

I have gotten a NOTICEABLY leaner on my test-e cycle, I seen more and more veins when I workout and gained 16lbs so far.

[Chance_Baby]

I have gotten a NOTICEABLY leaner on my test-e cycle, I seen more and more veins when I workout and gained 16lbs so far.

yeah bro i got the exact same thing as you i have gained alot of mass but my veins are sticking out alot more as well...sorry for being so vein though LOL LOL

[Immortal Soldier]

yeah bro i got the exact same thing as you i have gained alot of mass but my veins are sticking out alot more as well...sorry for being so vein though LOL LOL

I also grew half an inch (.5) taller which surprised me. But yeah I just stalled around the same weight around for a while and I just got leaner and I realized I was probably losing fat while replacing it with muscle.

[bmit]

Phenomenal diet posts