How does this look?

[Surfstud18]

The purpose of this diet is to harden up your physique by reducing bodyfat while maintaining and adding lean muscle tissue.

Always drink more water when increasing protein, always increase meal frequency gradually during the course of several days. AND always read things carefully!


Meals are interchanable!
Meat means turkey,chicken, beef or fish!
Oatmeal, Brown rice, yams are interchangable!

Follow this diet on Monday and Thursday

Meal #1
8 oz. 93% lean beef, chicken breast or turkey breast
3 egg whites, 1 whole egg
1 grapefruit

Meal #2
Protein Drink: 3 scoops Ultra Size, 2 TBS Heavy Cream, 18 oz water
Or Protein Drink: 2 scoops protein powder, 1 scoop 100% Egg Protein, 2 TBS Heavy Whipping Cream, 4 strawberries, 12 oz water
Or: 9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 yolk, 1 tomato

Meal #3
8 ounces chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or 2 cups green beans
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing

Meal #4
Protein Drink: 3 scoops protein powder, 2 TBS Heavy Cream, 18 oz water
Or: Protein Drink: 2 scoops Protein powder, 2 TBS Whipping Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water
Or 9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 yolk, 1 tomato

Meal #5
10 oz chicken breast, turkey breast or very lean beef (filet would be ideal)
2 cups green leafy vegetables or salad ((asparagus, broccoli, cauliflower, green beans, spinach or zucchini)

Meal #6

Monday In place of your normal sixth meal and Thursday if possible: 1.5 cups oatmeal (precooked) or cooked rice, 10 oz. sweet potato, 6 oz. banana, 1 cup vegetables, 1 TBS butter, all at the end of the day - no supplements with this meal

Supplement Programs for all 7 days unless noted.

1.5 grams L-carnitine before W/O
5 - Liver
3 - Aminos per meal
20 - BCAA's 10 minutes before training (on training days only)
1 TBS (15 grams) L-Glutamine after training (on Monday & Thursday only)


Thermogenic (if you use them) three times daily except Monday and Thursday

Wednesday / Saturday / Sunday

Meal #1
8 oz. 93% lean beef, chicken breast or turkey breast (not other turkey products)
3 egg whites, 1 yolk
1 grapefruit

Meal #2
Protein Drink: 2 scoops protein powder, 1 scoop Egg Protein, 2 TBS Heavy Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water
or
9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 tomato

Meal #3
8 ounces chicken (weighed prior to cooking) about 2 chicken breasts
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or 2 cups green beans
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing

Meal #4
9 oz can tuna or 8 oz chicken breast
3 egg whites, 1 tomato
or
Protein Drink: 2 scoops protein powder, 2 TBS Whipping Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water

Meal #5
10 oz chicken breast, turkey breast or very lean beef
2 cups green leafy vegetables or salad

Tuesday and Friday

Meal #1
5 oz. turkey breast
5 egg whites, 1 yolk
1/2 grapefruit or 4 large strawberries

Meal #2
Protein Drink: 2 scoops protein powder, 2 TBS Whipping Cream, 4 strawberries, 12 oz water
Or
6 oz Tuna, 3 egg whites, 1 TBS Flax, 1 tomato or ½ cup vegetables

Meal #3
6 ounces chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing

Meal #4
6 oz can tuna or 5 oz. chicken
3 egg whites
1 tomato or ½ cup vegetables

Meal #5
Protein Drink: 2 scoops Protein, 2 TBS Whipping Cream, 4 strawberries, 12 oz water
Or
6 oz Tuna, 3 egg whites, 1 TBS Flax, 1 tomato or ½ cup vegetables

Meal #6
6 ounces lean meat (chicken, fish, filet mignon ) or 8 oz Cod Fish
1.5 cups vegetables

[abstrack]

Doesnt work for me to be honest. I see flaws that would not allow me to drop to a considderable BF%

[Surfstud18]

What should i fix? I need to lose way considderable Bf% I'm at like 27% I have 40ml of prop and pct on the way!! Question if i start working my abs every other night is it going to be harder on the fat on my stomach to take off?

[abstrack]

you can crunch your ass of and it wont do shit fo you to show your abs, unless you clean up your diet.


Are you posting your diet for critique?

I thought you were posting the diet for people to follow, because you open up with the purpose of this diet....

[Surfstud18]

The diet was made for me by a friend so i copy and pasted it I need it to be critiqued by the pros

[SwoleCat]

What does your friend do for a living? BB'er? Nutritionist?

I'm w/Abs, doesn't appeal to me personally but hell, try it and see what happens.

~SC~

[Surfstud18]

What do you think i should change cause i'm at a high bodyfat

[abstrack]

FOLLOW MY CAPS:

The purpose of this diet is to harden up your physique by reducing bodyfat while maintaining and adding lean muscle tissue.

Always drink more water when increasing protein, always increase meal frequency gradually during the course of several days. AND always read things carefully!


Meals are interchanable!
Meat means turkey,chicken, beef or fish!
Oatmeal, Brown rice, yams are interchangable!

Follow this diet on Monday and Thursday

Meal #1
8 oz. 93% lean beef, chicken breast or turkey breast
3 egg whites, 1 whole egg
1 grapefruit
i REALLY DONT SEE THE PURPOSE OF ADDING A GRAPEFRUIT OR THE 3 EGG WHITES AND 1 WHOLE EGG. ARE YOU EATING THE EGGS COOKED OR RAW? i WOULD RATHER SEE JUST SOME LEAN MEAT PORTIONS AND IF YOU HAD TO FOR SHITS AND GIGGLES SUPPLEMENT YOUR MEAL FOR SOME MORE PROTEIN, THEN I WOULD CONSUME A PROTEIN SHAKE. SICE THIS IS YOUR FIRST MEAL OF THE DAY I WOULD EAT A PROTEIN FAT MEAL OR IF YOU WANTED CARBS I WOULD HAVE SOME OATS OR GRITS, ETC..

Meal #2
Protein Drink: 3 scoops Ultra Size, 2 TBS Heavy Cream, 18 oz water
Or Protein Drink: 2 scoops protein powder, 1 scoop 100% Egg Protein, 2 TBS Heavy Whipping Cream, 4 strawberries, 12 oz water
Or: 9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 yolk, 1 tomato
I REALLY DONT LIKE THE HEAVY WHIPPING CREAM. WHAT IS THE POINT OF IT? CARBS, FATS, WHAT ARE YOU TRYING TO DO? WHY 1 TOMATO? OR THE STRABERRIES?
Meal #3
8 ounces chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or 2 cups green beans
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing
SEEMS FINE TO ME
Meal #4
Protein Drink: 3 scoops protein powder, 2 TBS Heavy Cream, 18 oz water
Or: Protein Drink: 2 scoops Protein powder, 2 TBS Whipping Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water
Or 9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 yolk, 1 tomato
I ALREADY TOUCHED ON THIS IN MEAL 2
Meal #5
10 oz chicken breast, turkey breast or very lean beef (filet would be ideal)
2 cups green leafy vegetables or salad ((asparagus, broccoli, cauliflower, green beans, spinach or zucchini)
SEEMS FINE
Meal #6

Monday In place of your normal sixth meal and Thursday if possible: 1.5 cups oatmeal (precooked) or cooked rice, 10 oz. sweet potato, 6 oz. banana, 1 cup vegetables, 1 TBS butter, all at the end of the day - no supplements with this meal
I AM ASSUMING MEAL SIX IS YOU DINNER OR POST WORK OUT MEAL. I REALLY DONT LIKE THE IDEA OF BUTTER, THE BANANNA

WHEN DO YO WORK OUT OR IS THIS MEAL PATTERN FOR NON-TRAINING DAYS.
Supplement Programs for all 7 days unless noted.

1.5 grams L-carnitine before W/O
5 - Liver
3 - Aminos per meal
20 - BCAA's 10 minutes before training (on training days only)
1 TBS (15 grams) L-Glutamine after training (on Monday & Thursday only)
I WOULD TAKE GLUTAMINE AND BCAAS ON NON-TRAINING DAYS. DOES YOUR FRIEND HONESTLY THINK THE BODY DOESNT HEAL ITSELF ON NON-TRAINING DAYS?


Thermogenic (if you use them) three times daily except Monday and Thursday

Wednesday / Saturday / Sunday

Meal #1
8 oz. 93% lean beef, chicken breast or turkey breast (not other turkey products)
3 egg whites, 1 yolk
1 grapefruit
I ALREADY TOUCHED ON THIS MEAL
Meal #2
Protein Drink: 2 scoops protein powder, 1 scoop Egg Protein, 2 TBS Heavy Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water
or
9 oz can tuna or 8 oz Chicken breast
3 egg whites, 1 tomato
ALREADY MADE COMMENTS TO THIS ONE ALSO
Meal #3
8 ounces chicken (weighed prior to cooking) about 2 chicken breasts
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.) or 2 cups green beans
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing
SAME
Meal #4
9 oz can tuna or 8 oz chicken breast
3 egg whites, 1 tomato
or
Protein Drink: 2 scoops protein powder, 2 TBS Whipping Cream, 1 TBS Flax Oil, 4 strawberries, 12 oz water
SAME
Meal #5
10 oz chicken breast, turkey breast or very lean beef
2 cups green leafy vegetables or salad
SAME
Tuesday and Friday

Meal #1
5 oz. turkey breast
5 egg whites, 1 yolk
1/2 grapefruit or 4 large strawberries
IS THIS BREAKFAST?
Meal #2
Protein Drink: 2 scoops protein powder, 2 TBS Whipping Cream, 4 strawberries, 12 oz water
Or
6 oz Tuna, 3 egg whites, 1 TBS Flax, 1 tomato or ½ cup vegetables
ALREADY TALKED ABOUT
Meal #3
6 ounces chicken (weighed prior to cooking)
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
2 TBL Cider Vinegar and 1 TBS Sunflower Oil (or other vegetable oil) for a dressing
SAME
Meal #4
6 oz can tuna or 5 oz. chicken
3 egg whites
1 tomato or ½ cup vegetables
WHY ARE YOU REDUCING YOUR PROTEIN INTAKE? IS THIS AN OFF DAY
Meal #5
Protein Drink: 2 scoops Protein, 2 TBS Whipping Cream, 4 strawberries, 12 oz water
Or
6 oz Tuna, 3 egg whites, 1 TBS Flax, 1 tomato or ½ cup vegetables
~SIGH~
Meal #6
6 ounces lean meat (chicken, fish, filet mignon ) or 8 oz Cod Fish
1.5 cups vegetables

TO EACH THEIR OWN. RUN IT AND SEE HOW THINGS GO. IF IT WORKED FOR YOUR FRIEND MAY BE IT CAN WORK FOR YOU. HOW DOES YOU FRIEND LOOK AND DOES HE/SHE FOLLOW THIS MEAL PLAN?

[JC2007]

What do you think i should change cause i'm at a high bodyfat

I think you should research and read pages and pages of this forum until you can construct your own diet and know how to tweak it and what needs to be tweaked and when...

You know your own body better than anyone else...

[SwoleCat]

I agree, come up w/your own approach based upon what you know about your body. If you don't know much about dieting at all, perhaps hire someone who can lead you in the right direction and do the work for you. Better to do one or the other instead of wasting time spinnin' those wheels.


~SC~

[Surfstud18]

Thanks for the advice!! What about the bottles of prop on the way? Well they help cut and lean me up?

[SwoleCat]

AAS don't burn fat.

An impeccable dietary approach and cardio does. I'd make sure to have those in order and working for you FAR BEFORE you think about introducing exogenous substances.

~SC~

[Testostack]

What does your friend do for a living? BB'er? Nutritionist?

I'm w/Abs, doesn't appeal to me personally but hell, try it and see what happens.

~SC~

ditto!

What's up SC btw?

[Surfstud18]

Gotcha I'm just trying to burn as much fat as i can so i can get on my prop Am cardio just tuff getting the meals set up i went a bought me like 30 cans of tuna and chicken breast

[Testostack]

lasy summer when i was only aeting chicken breasts and cottage cheese as protein source (beside of shakers) and estimated that i was eating like almost 9 lbs of chicken per week!! but in 3 months i gained a lotta beef though!

[Surfstud18]

What about var? 25mg a day for 6 weeks? Heard that can cut

[abstrack]

What about var? 25mg a day for 6 weeks? Heard that can cut

Oh boy this could get ina heated debate.

Some people will tell you that AAS will drop fat or cut you up, but through trial and tribulation, I can say that the only thing that ever was consistent and worked 110% was diet and cardio alone. You get that down packed and all the rest is just icing to the cake.

I feel you looking for a magic pill. There isnt one that exists.

[DNoMac]

If your looking to lean out, check out the cutting sticky and adjust the macros according to your stats. Many people have had great success with that and some cardio. If your at 27% bf, you should have no prob shedding some of that off following the cutting sticky, as well as religously doing cardio and training your ass off. I'm no aas guru, but I would say if your diet isn't in check, I wouldn't mess with it for now. Get your diet in check, make your natural gains, LEARN LEARN LEARN, then maybe think about "supplementing".

[Surfstud18]

Thanks i was looking for a magic pill to help speed up the process but if i have to do it the old fashion way haha it's going to take awhile

[abstrack]

You could lean out in 10-12 weeks with no problem. 3 months isnt very much time at all.

[tinyguy2]

that diet had no healthy fats in it at all..don't listen to your friends dieting tips read the stuff here do cardio make take an eca. just be determined..that is all it really takes. everytime u wanna quit just think about getting laid by hot cheicks and have a six pack and feeling good about yourself. dieting istn really that hard. it will suck tho i promise.

[novastepp]

surfstud, don't cop out on hard work and dedication...that is how you get cut up. AAS will help only after you get those in check. many times you can cut on a strict diet only. you don't even need the cardio sometimes, but throw that in and you have the greatest fat burning plan... i wouldn't call it old fashioned. i would call it "the way tha has worked for years and years"

[tinyguy2]

yeah i went from 20+ bf to my current bf of around 12-13 in a few months with jsut a good dietmade up of high gi carbs, efa's and healthy fats, vegetables, and chicken and fish , lots of small meals thorughout the day. i did zero cardio. I'm planning on cuttign again this time with cardio so that i can reach 7% bf. it just takes dedication liek said above. It sucks alot but the outcome is totally worth the couple months of eating boring food. my confidence is great now and soon to be even better. my gf calls me cocky but thats cause shes fat jk. she doesnt seem to mind. we have sex a lot more often and she gives me head all the time . the head is worth it alone haha. i love blow jobs. do you love blow jobs?

[Surfstud18]

haha you guys are awesome I went out and bought a bunch of cans of tuna and chicken brest and a gaint box of oatmeal i'll start here save up some $ for the greens

[Superballer]

If your looking to lean out, check out the cutting sticky and adjust the macros according to your stats. Many people have had great success with that and some cardio. If your at 27% bf, you should have no prob shedding some of that off following the cutting sticky, as well as religously doing cardio and training your ass off. I'm no aas guru, but I would say if your diet isn't in check, I wouldn't mess with it for now. Get your diet in check, make your natural gains, LEARN LEARN LEARN, then maybe think about "supplementing".

In red.... that is the key for me. RELIGIOUSLY.

[Surfstud18]

Yeah i jumped on the skale the other day and i was at 243lbs haven't worked out in 2 yrs lol i let myself go but i'll come back