Diet help...

[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..

[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!

[bigsd67]

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.

[bigtraps]

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

Genetics.

[steve0]

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

Genetics.

diet

[chest6]

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?

[bigtraps]

diet

http://forums.steroid.com/showthread.php?t=205242

Any Suggestions.

[steve0]

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

[steve0]

yeah def make meal 4 pro/fat

[FranKieC]

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

[bigtraps]

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.

[FranKieC]

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.

[steve0]

i will Pm u BIgtrap

[steve0]

i PM"d u BIGTRAPS with my suggestions

[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

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.

[chest6]

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.

[Hriliu999]

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?

[bigsd67]

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.