My diet plan finally - help look

[seriouslifter]

Meal #1 7:45am - 2 scoops ON Whey Protein
1 cup oats
2 Omeg 369 pills
1 Multi pro 32x

Meal #2 10:20am - detour protein bar


Meal #3 12:00pm - 2 large eggs
6 egg whites
1 cup broccoli cuts

Meal #4 3:00pm - tuna can
1 cup broccoli cuts
2 Omeg 369 pills


Pre workout - 1 scoop ON Whey protein
40g carbs or anything of some sort dont know yet.



Post workout - 2 scoops ON Whey Protein
1 scoop ON Glycoload


Meal #5 6:00pm - lean chicken
1/2 cup brown rice
2 Omeg 369 pills
1 Multi pro 32x

Meal #6 9:00pm - lean chicken
broccoli cuts

Meal #7 - Before bed - Maybe 1/2 cup of cottage cheese and 2 tbsp of natty pb or buy casein and have 2 scoops or 1 scoop. i dont know

Should i be having a prework out protein or at 3:00pm that is my workout food before i go to the gym depending on when i go to the gym in that area prob 45min later?? So i dont need 1 scoop of whey or carbs, but that meal is only broccoli and tuna?? Should i put chicken in that and tuna somewhere else like after and also put brown rice in there for carbs and broccoli somewhere else or both?

All this comes to is. I am cutting and need 2750 calories i believe. Im 205lbs.
This gives a 47%/27%/24%. Should i be having 40/40/20??
Calories -2758 Fats - 75g Carbs - 210g Protein - 326g

[IBdmfkr]

Well you'll deff keep the supplement companies in business with that diet.

Not sure why the need for so many shakes/bars etc.. why is it so difficult to pre-prepare food the day before?

[seriouslifter]

Well you'll deff keep the supplement companies in business with that diet.

Not sure why the need for so many shakes/bars etc.. why is it so difficult to pre-prepare food the day before?

Yeah i think this is expensive. well food is no cheap either, you have to pay alot to get alot of protein. Well i need that bar at that time because i cant lug around so much food, since i already will be at 12:00, but 2 scoops of whey in the morning is normal, then 2 after pwo?? I dont know what before bed.

[IBdmfkr]

I feel your protein is too high, I've been getting less than 200g/day over the last month with great results.. Much fuller look and continuous progress in the gym..
Especially if you're having to replace real food for Whey to get the protein count.. I'd rather see you go with a lower GI carb if you can't eat meat, would be more beneficial to you IMO.

[seriouslifter]

I feel your protein is too high, I've been getting less than 200g/day over the last month with great results.. Much fuller look and continuous progress in the gym..
Especially if you're having to replace real food for Whey to get the protein count.. I'd rather see you go with a lower GI carb if you can't eat meat, would be more beneficial to you IMO.

where do i drop protein if i still need to eat 6 meals or so a day and spread it out. The cutting sample diet says 1.5 to 2g per lb body weight and that sample diet has 300g protein.

[perfectbeast2001]

I'd drop the detour protein bar. It's full of rubbish including trans fats.

[audis4]

Meal #1 7:45am - 2 scoops ON Whey Protein I would do whole food, save the whey for PWO, JMO.
1 cup oats
2 Omeg 369 pills
1 Multi pro 32x

Meal #2 10:20am - detour protein bar Not a good choice. If your in that big of a rush, mic a yam the night before, throw it in a zip lock and eat with a chicken breast. Or for pro/fat, do chicken/almonds; fast and easy.


Meal #3 12:00pm - 2 large eggs Good.
6 egg whites
1 cup broccoli cuts

Meal #4 3:00pm - tuna can I don't count broccoli towards my macros. Keep the can of tuna but add a low GI carb here.
1 cup broccoli cuts
2 Omeg 369 pills


Pre workout - 1 scoop ON Whey protein Whole food is best here. Something like chicken/oats.
40g carbs or anything of some sort dont know yet.



Post workout - 2 scoops ON Whey Protein Sure, list the macros in the glycoload though.
1 scoop ON Glycoload


Meal #5 6:00pm - lean chicken Good.
1/2 cup brown rice
2 Omeg 369 pills
1 Multi pro 32x

Meal #6 9:00pm - lean chicken Again, make this pro/fat or pro/carb. Keep the broccoli but add a healthy fat or carb.
broccoli cuts

Meal #7 - Before bed - Maybe 1/2 cup of cottage cheese and 2 tbsp of natty pb or buy casein and have 2 scoops or 1 scoop. i dont knowLooks good. I'd do 2 scoops whey, 1/2 cup cc, and 2 tb PB like you said.

Should i be having a prework out protein or at 3:00pm that is my workout food before i go to the gym depending on when i go to the gym in that area prob 45min later?? So i dont need 1 scoop of whey or carbs, but that meal is only broccoli and tuna?? Should i put chicken in that and tuna somewhere else like after and also put brown rice in there for carbs and broccoli somewhere else or both?

All this comes to is. I am cutting and need 2750 calories i believe. Im 205lbs.
This gives a 47%/27%/24%. Should i be having 40/40/20??
Calories -2758 Fats - 75g Carbs - 210g Protein - 326g

In bold. Also, add more greens to more meals. They are great fillers/full of nutrients. Goodluck! Revise/repost.
audis4

[seriouslifter]

So do 1 cup of broccoli with every meal? I am cutting, i thought i wanted to keep calories down and so on. This isnt bulking. I need that protein bar at meal #2 or whenever, i have like 70 of them, lol. For meal #4, whats a low g.i? I should add brown rice to that?? Could meal #4 be my pre workout so i dont have to have a scoop of whey and so on? So meal #6 more brown rice? I dont want alot of carbs, i thought I am cutting, lol. Why alot of carbs at nite. For the meal #7 or whatever something before bed, 2 scoops of ON whey or do i need to buy casein protein?? the 2 scoops of on whey will digest quickly and doesnt do anything, 1/2 cup of CC is like 12g protein.

[audis4]

So do 1 cup of broccoli with every meal? I am cutting, i thought i wanted to keep calories down and so on. This isnt bulking. I need that protein bar at meal #2 or whenever, i have like 70 of them, lol. For meal #4, whats a low g.i? I should add brown rice to that?? Could meal #4 be my pre workout so i dont have to have a scoop of whey and so on? So meal #6 more brown rice? I dont want alot of carbs, i thought I am cutting, lol. Why alot of carbs at nite. For the meal #7 or whatever something before bed, 2 scoops of ON whey or do i need to buy casein protein?? the 2 scoops of on whey will digest quickly and doesnt do anything, 1/2 cup of CC is like 12g protein.

I had 2 plus cups of broccoli and a salad (big) while cutting and used I can't believe its not butter for dressing.
Throw the protein bars away, they are filled with shit, trust me.
Low G.I. i.e. oats, yams, sweet potato etc.
Meal 4 be preworkout? sure, I would try pro/fat or pro/carb and see what you do better with.
I cut with around 200g carbs. Do 1 scoop on (23g protien) and 1/2 cup cc (around 14g protien).

[seriouslifter]

I had 2 plus cups of broccoli and a salad (big) while cutting and used I can't believe its not butter for dressing.
Throw the protein bars away, they are filled with shit, trust me.
Low G.I. i.e. oats, yams, sweet potato etc.
Meal 4 be preworkout? sure, I would try pro/fat or pro/carb and see what you do better with.
I cut with around 200g carbs. Do 1 scoop on (23g protien) and 1/2 cup cc (around 14g protien).

when should i have the 2 tbsp of natty pb? is that even necessary? Do I have to eat nuts throughout the day? I already have almost 80g fat with the 2 tbsp of natty pb. Which cottage cheese should I get? fat free, low fat? Fat free had like 40 calories. I will prob make a salad also, once in while with meals along with the other veggies. I will use olive oil and vinnegar if i even use dressing. Also it seems that im already at 306g protein, and those meals are with 4oz chickens that are like 24g protein in each meal.

[audis4]

when should i have the 2 tbsp of natty pb? is that even necessary? Do I have to eat nuts throughout the day? I already have almost 80g fat with the 2 tbsp of natty pb. Which cottage cheese should I get? fat free, low fat? Fat free had like 40 calories. I will prob make a salad also, once in while with meals along with the other veggies. I will use olive oil and vinnegar if i even use dressing. Also it seems that im already at 306g protein, and those meals are with 4oz chickens that are like 24g protein in each meal.

Sounds like you need to research more.

[seriouslifter]

Sounds like you need to research more.

lol you didnt even answer.

[IBdmfkr]

I rarely get over 30g animal protein/meal, the rest are incomplete proteins.. I think ppl over-do it and for some reason think the human body needs 2g/lb bodyweight.. It's just not true. I'm living proof.

[seriouslifter]

I rarely get over 30g animal protein/meal, the rest are incomplete proteins.. I think ppl over-do it and for some reason think the human body needs 2g/lb bodyweight.. It's just not true. I'm living proof.

so how much carbs should i have if im cutting?

[usualsuspect]

Very true. Couldn't agree more. Protein supplements (incomplete proteins) may be the curse of many diets. Simply put, too much protein will fry your liver.

You will get ammonia poisoning and die if this intake is prolonged. Hunter gatherers and frontier people call this rabbit starvation, because living on rabbit induces ammonia poisoning since rabbit has little fat.

Believe me, you do not want your kidneys to fail. The kidney is a very complex organ that does much more than simply filter the blood.

Good post bro!

I rarely get over 30g animal protein/meal, the rest are incomplete proteins.. I think ppl over-do it and for some reason think the human body needs 2g/lb bodyweight.. It's just not true. I'm living proof.

[seriouslifter]

my fitday diet it says 300g protein, what the hell do i cut out to get less? I have protein in every meal and then 2 scoops of whey for when i wake up and post workout and 1 scoop before bed with 1/2 cup cc????? thats like 150g right there, but i want to keep my calories up also.

[seriouslifter]

Sounds like you need to research more.

For the pre workout meal should i do 1/2 cup brown rice or 1/2 cup of oats? I thought i needed 40g carbs preworkout. oats 1/2cup is like 27g and the rice is 33g.

[usualsuspect]

First, there is no optimum if you are looking for a fixed point. A mixed strategy is closer to the optimum. Variety is part of any solution. So, I vary protein, carbs and fat and eat in no set ratio. I also think it is important to vary total intake, including days of no intake but water.

Second, yes too much is by definition too much. We are looking for amounts or proportions that will keep our metabolic profile healthy, build lean tissue, and keep our body mass and composition where we find it to work best.

If I kept score, I would say my diet varies up to a maximum of about 50 percent fat calories and to as little as 10 percent. About 30 percent protein, again, with a lot of variation. And 20 percent carbohydrate, all fiber and water-containing carbohydrate, i.e. plants. But, I don't really count. The averages don't mean a lot, so I am not sure what they are. I believe you need to avoid saturating metabolic pathways and, thus, vary the macronutrient percentages.

[seriouslifter]

how do i get more calories in but keep fat off and carbs and so on?? I need more calories for my cutting level.

[seriouslifter]

Meal #1 7:45am - 2 scoops ON Whey Protein
1 cup oats
2 omeg 369 pills
1 Multi pro 32x

Meal #2 10:20am - detour protein bar


Meal #3 12:00pm - 1 whole egg
6 egg whites
1 cup broccoli cuts



Meal #4 (Preworkout) 3:00pm - lean chicken
1 cup broccoli cuts
1/2 cup brown rice
2 omeg 369 pills



Post workout - 2 scoops ON Whey Protein
1 scoop ON Glycoload



Meal #5 6:00pm - lean chicken
1/2 cup brown rice
2 omeg 369 pills
1 Multi pro 32x



Meal #6 9:00pm - lean chicken
broccoli cuts


Meal #7 (Before bed) - 1/2 cup cottage cheese
1 scoop ON Whey
2 tbsp natty pb


Totals 2646 calories 65g fat 250g carbs 280g protein

how do i get more calories in i should have 2750. i want to cut and do it right!

[IBdmfkr]

Very true. Couldn't agree more. Protein supplements (incomplete proteins) may be the curse of many diets. Simply put, too much protein will fry your liver.

You will get ammonia poisoning and die if this intake is prolonged. Hunter gatherers and frontier people call this rabbit starvation, because living on rabbit induces ammonia poisoning since rabbit has little fat.

Believe me, you do not want your kidneys to fail. The kidney is a very complex organ that does much more than simply filter the blood.

Good post bro!

Thanks brother, good to see there are others out there that aren't totally brain-washed

[seriouslifter]

Very true. Couldn't agree more. Protein supplements (incomplete proteins) may be the curse of many diets. Simply put, too much protein will fry your liver.

You will get ammonia poisoning and die if this intake is prolonged. Hunter gatherers and frontier people call this rabbit starvation, because living on rabbit induces ammonia poisoning since rabbit has little fat.

Believe me, you do not want your kidneys to fail. The kidney is a very complex organ that does much more than simply filter the blood.

Good post bro!

huh? so i should try and get 205g protein since i weigh 205? Im at like 290g protein or little less, where can i take out protein.

[IBdmfkr]

You seem to pick apart the small things which doesn't enable you to see the whole picture of dieting..

A few things you should concentrate on are learning what types of food to eat, how to place them in meal together appropriately, and how to substitute calories (ex, if you do a higher carb day you must lower Prot/fats, if you do a higher prot/fat day then lower carbs accordingly)..

[seriouslifter]

You seem to pick apart the small things which doesn't enable you to see the whole picture of dieting..

A few things you should concentrate on are learning what types of food to eat, how to place them in meal together appropriately, and how to substitute calories (ex, if you do a higher carb day you must lower Prot/fats, if you do a higher prot/fat day then lower carbs accordingly)..

everyday is going to be the same food and stuff. im not changing anything.

[usualsuspect]

....and there you have it.

Remember, routine is the enemy of success.

im not changing anything.

[seriouslifter]

....and there you have it.

Remember, routine is the enemy of success.

what are u talking about lol

[IBdmfkr]

Are these questions serious? Have you tried researching or learning anything about foods and their position on the Glycemic Index.. Do you know how to read a food label or calculate macros?

[seriouslifter]

Are these questions serious? Have you tried researching or learning anything about foods and their position on the Glycemic Index.. Do you know how to read a food label or calculate macros?

Is my diet good or what?

Im looking to cut/ lose fat. I am 205lb.


Meal #1 7:45am - 2 scoops ON Whey Protein
1 cup oats
2 Omeg 369 pills
1 Multi pro 32x

Meal #2 10:20am - detour protein bar


Meal #3 12:00pm - 1 whole egg
6 egg whites
1 cup broccoli cuts



Meal #4 (Preworkout) 3:00pm - Tuna Can
1 cup broccoli cuts
1/2 cup brown rice
2 Omeg 369 pills



Post workout - 2 scoops ON Whey Protein
1 scoop ON Glycoload



Meal #5 6:00pm - lean chicken
1/2 cup brown rice
1 cup broccoli cuts
2 Omeg 369 pills
1 Multi pro 32x



Meal #6 9:00pm - lean chicken
1 cup broccoli cuts


Meal #7 (Before bed) - 1/2 cup cottage cheese
1 scoop ON Whey
2 tbsp natty pb


Totals 2701 calories 64g fat 250g carbs 294g protein

[usualsuspect]

You're diet is perfect. If I told you otherwise, it would fall on deaf ears anyways.

[IBdmfkr]

Yep, looks good.. Wouldn't change a thing.

[seriouslifter]

i actually just took out the brown rice at meal #5, i only really need carbs breakfast and PWO. I was reading the cutting thread sticky. I also took out 2 omeg 369 pills to drop fat. Now im down to Totals 2511 calories 59g fat 217g carbs 290g protein. why would i need alot of carbs, im cutting.

[seriouslifter]

can someone tell me why am i keeping brown rice in meal #5? Carbs are only important pre workout, post and morning. I am cutting, I think i have way too much carbs.

[IBdmfkr]

Bro hire a nutritionist.. Normally ppl will pay up to 100$ just to sit down and consult for an hour or two.. Don't mind giving you tips but you can't expect someone to spoonfeed you a diet, it takes a lot of time and patience to get one right, also you can't just have one day where you do the same thing over and over, when I setup a diet for a client they have 2-3different diets they cycle.

[seriouslifter]

Bro hire a nutritionist.. Normally ppl will pay up to 100$ just to sit down and consult for an hour or two.. Don't mind giving you tips but you can't expect someone to spoonfeed you a diet, it takes a lot of time and patience to get one right, also you can't just have one day where you do the same thing over and over, when I setup a diet for a client they have 2-3different diets they cycle.

Ya I was thinking, i would need a different diet on my off days, which that is 2 to 3 times a week.

[seriouslifter]

Bro hire a nutritionist.. Normally ppl will pay up to 100$ just to sit down and consult for an hour or two.. Don't mind giving you tips but you can't expect someone to spoonfeed you a diet, it takes a lot of time and patience to get one right, also you can't just have one day where you do the same thing over and over, when I setup a diet for a client they have 2-3different diets they cycle.

I dont have money for a nutritionist if I can find info on here, which is helpful. So i want to have a different diet so my body wont get used to it and then i wont lose weight?? what should i be taking in on the off days? help me bro

[audis4]

I dont have money for a nutritionist if I can find info on here, which is helpful. So i want to have a different diet so my body wont get used to it and then i wont lose weight?? what should i be taking in on the off days? help me bro

Bro, every question that you asked, is waiting for you to type it into the 'search' key. There are so many threads on these topics.

[seriouslifter]

Bro, every question that you asked, is waiting for you to type it into the 'search' key. There are so many threads on these topics.

ya if you search for hours, i couldnt even find anything. all i found was people's diets that looked horrible and everyone was saying research correct research.

[audis4]

ya if you search for hours, i couldnt even find anything. all i found was people's diets that looked horrible and everyone was saying research correct research.

your a douche bag. Everyone searches for hours to try and perfect their diet....do the same.

[IBdmfkr]

lol.. audi, write the guy a diet already!

Seriouslifter, you know there are other sites on the internet other than Anabolicreview that JUST MAY contain better information than what the guys here are doing.. obviously this site in particular has more amateurs then any other site around being it has such a large member base.. Forget the forums, try picking up a book or two that cover diets and nutrient timing..
Here's a good start:
Nutrient Timing by John Ivy
Also some of these Nutrional Certification books are great reads and teach you a lot of the basics. Do you see why ppl get so frustrated, you guys want something for nothing, even if we gave you the perfect diet in 1-3months it would be worthless to you because you'd have to figure out how to alter it to keep up with your progress and goals.. then what would you do?
Go learn how to eat the proper foods and place them in a diet, it isn't rocket science.. it's very simple really.

[audis4]

lol.. audi, write the guy a diet already!

Seriouslifter, you know there are other sites on the internet other than Anabolicreview that JUST MAY contain better information than what the guys here are doing.. obviously this site in particular has more amateurs then any other site around being it has such a large member base.. Forget the forums, try picking up a book or two that cover diets and nutrient timing..
Here's a good start:
Nutrient Timing by John Ivy
Also some of these Nutrional Certification books are great reads and teach you a lot of the basics. Do you see why ppl get so frustrated, you guys want something for nothing, even if we gave you the perfect diet in 1-3months it would be worthless to you because you'd have to figure out how to alter it to keep up with your progress and goals.. then what would you do?
Go learn how to eat the proper foods and place them in a diet, it isn't rocket science.. it's very simple really.

I actually just finished his cutting/bulking diet and a perfect cycle he should jump on when he starts bulking. He's going to love it. Also, I answered EVERY question he asked in pure detail....memo format. I really hope he likes the hours of work I put forth