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  1. #1
    metal80 is offline Junior Member
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    Chicken/EggWhites/Broccoli

    60oz chicken
    12 egg whites
    1lbs broccoli

    Break all this up between 8 meals in a day. Can i expect t lose weight fast while keep most mucsle on this diet?

  2. #2
    smokeyd's Avatar
    smokeyd is offline Grade A Whore/Banned
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    lot of chicken man lol

  3. #3
    metal80 is offline Junior Member
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    protein protein protein

  4. #4
    Johny-too-small's Avatar
    Johny-too-small is offline Vive Memor Leti
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    How can anyone answer this for you? You gave us nothing about yourself, bro. But to answer you question in short, not a good diet at all.

  5. #5
    got fina?'s Avatar
    got fina? is offline Member
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    Yes i agree. There are no two diets alike. Everybody has different needs.
    We can both eat exactly the same, to the last crumb, and get totally different results.

  6. #6
    metal80 is offline Junior Member
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    225lbs 5'11. Im bulky probably around 13-16% bodyfat. Im willing to loose a little muscle to get cut. I was at the store and bought a sh*t load of chicken, salmon, broccoli, & avocado. Can someone help me put this into 6 meals????

  7. #7
    metal80 is offline Junior Member
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    Eggs too

  8. #8
    Phate's Avatar
    Phate is offline Got Diet? ~VET~ AR Hall of Famer~
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    the problem here is that even to cut you need good sources of protein, carbs and fats and you can't make a good diet just with those things, plus a guarantee you will start cheating after 6-8 weeks of that, trust me

  9. #9
    metal80 is offline Junior Member
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    wanna help a brotha out and tell me what to add

  10. #10
    metal80 is offline Junior Member
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    The thing is i want to keep it the same threw out the week. I like to cook in bulk 2 times a week.

  11. #11
    Peducho0113 is offline Senior Member
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    Also don't forget to cheat one day a week, and try to not the same things everyday otherwise it will get boring very quick and hard to follow.

  12. #12
    metal80 is offline Junior Member
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    Thats what I plan a doing. Probably gunna have a cheat meal on a high cardio day. Good idea?

  13. #13
    Peducho0113 is offline Senior Member
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    Quote Originally Posted by metal80 View Post
    225lbs 5'11. Im bulky probably around 13-16% bodyfat. Im willing to loose a little muscle to get cut. I was at the store and bought a sh*t load of chicken, salmon, broccoli, & avocado. Can someone help me put this into 6 meals????
    Add Oatmeal in the morning, cottage cheese, flax seed oild, whey Protein, eggs, brown rice, vegies. Try to eat 1-2 grams of protein per every pound of body weight.

  14. #14
    Peducho0113 is offline Senior Member
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    Quote Originally Posted by metal80 View Post
    Thats what I plan a doing. Probably gunna have a cheat meal on a high cardio day. Good idea?
    remember that you need to eat fat in order to loose fat, so flax seed oil can help you with that.

  15. #15
    metal80 is offline Junior Member
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    thats why i tried to add so much chicken was to get as much of protein in real food other than protein shakes. I heard real food is better!!!!

  16. #16
    Peducho0113 is offline Senior Member
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    You are right real food is always better bro, but remember that sometimes like when are in the Gym, right after your work out your body needs nutrients, and for your PWO a protein shake with Dextrose is very convinient.

  17. #17
    Phate's Avatar
    Phate is offline Got Diet? ~VET~ AR Hall of Famer~
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    here's a diet thread i wrote a while ago, it has two cutting diets i use, i'm on the second one right now and basically eat it everyday

    Diet help thread by Phate

    1) One thing that will help you drastically is called carb tapering, if you notice the bulk of my carbs are in the morning and after my workout, i don't eat hardly any close to when i go to sleep

    2) Another thing is that eat meal is either protein/carb or protein/fat and the fats are good fats(EFA=Essential fatty acids) from flax oil or fish oil. Try not to eat fat with carbs as the fat will become, well, fat since your body is made to be energy efficient, by putting carbs, which are easier to break down for energy, in the same meal as fats your body stores the fat for later and uses the carbs for energy, not what you want.

    3) try to eat every 2-3 hours, this is the amount of time it takes for your body to digest a meal and by giving it a constant stream of food you will ensure that your metabolism is kept high, also, calories are not the same, protein has the highest thermodynamic effect, which means that it takes more calories to digest protein than carbs or fat, this also increases your metabolism

    4) You should try to get at least 50-60g of protein in every meal, this is about the max your body can take at one time

    5) here are some tricks for making eating so often easier, i know it's hard, i go to school 8 hours a day and i'm not allowed to bring food into class so i have to work around that
    a) Make a weeks worth of food on your day off, go buy a ton of chicken, lean turkey and very lean beef and grill it, then put it in ziplock bags and label with the amount of calories and protein per bag, YOU WILL NEED TO BUY A CHEAP SCALE FOR THIS, YOU CAN GET THEM AT GNC, MAKE SURE YOU GET ONE THAT WEIGHS IN GRAMS.
    b) save grocery sacks or get a lunch box and put a full three meals or so in there, lots of chicken, jerky, tuna, those are gonna be the staples of your diet

    6) Don't drink more than two protein shakes a day, there are liquid and don't have the thermic effect normal food does, normal food should make up 95% of your diet, though a shake after workout or in a pinch is perfectly fine

    that should get you started, i'm sure you'll still have questions so just keep posting and i'll help you however i can, i'll be in austin though for the next couple days for a state competition, though i'll try to get on at the hotel if you post and answer when i can, here's the diet i'm on to model after

    Meal 1 - 5 egg whites (cal 80, pro18), Oats 80g (cal295 carb51 pro12 fat5), 1scoop whey (cal112, carb2.5, pro23, fat1.5). sprinkle cinnamon. TOTALS - Cal 485, carbs 53 pro 50, Fat 6.5

    WORKOUT

    PWO - 2 scoop whey (cal224, carb5, pro46, fat3), WMS 80g (cal280 carb68) TOTALS – Cal519, carbs73, pro58 fat 3

    PPWO - Tuna 1/2 tin (cal 72,carb0 pro15 ), Oats 80g (cal295 carb51 pro12 fat4) 1scoop whey (cal112, carb2.5, pro23, fat1.5) TOTALS – cal480 carbs53 pro50 fat5.5

    meal 4 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

    Meal 5 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

    Meal 6 - 175g chicken (cal289 pro54 fat5) hemp Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

    Before Bed – Lean Mince200g (cal328 pro51 fat12) TOTALS cal328 pro51 fat12

    DAILY TOTAL Cal 2928Carbs 179 Protein 360 fat 68.5


    and here is the second diet that i created and am on right now

    Macros: Food/Calories/Protein-Carbs-Fat

    Meal 1: 60g Oatmeal/225cal/8gP-41gC-2gF
    turkey (99/1)/260/54gP-0gC-3gF
    2 Tbsp Mayo light 40cal/0gP-2gC-3gF

    Meal 2: 40g Oatmeal/150cal/5gP-27gC-1.5gF
    turkey (99/1)/260/54gP-0gC-3gF
    2 Tbsp Mayo light 40cal/0gP-2gC-3gF

    Meal 3: 40g Oatmeal/150cal/5gP-27gC-1.5gF
    beef (96/4)/300/50gP-0gC-8gF
    2 Tbsp Mayo light 40cal/0gP-2gC-3gF

    Meal 4: 10mL flax oil 90cal/0gP-0gC-10gF
    beef (96/4)/300/50gP-0gC-8gF
    2 Tbsp Mayo light 40cal/0gP-2gC-3gF

    Meal 5: 10mL fish oil 90cal/0gP-0gC-10gF
    Tuna 170cal/42gP-0gC-0gF
    3.5 Tbsp Mayo light 70/0gP-4gC-5gF

    Meal 6: Tuna 170cal/42gP-0gC-0gF
    3.5 Tbsp Mayo light 70/0gP-4gC-5gF
    beef or turkey 150cal/25gP-0gC-4gF

    macros:Calories: 2615
    Protein: 335
    Carbs: 111
    Fats: 74


    hope this helps, good luck bro

  18. #18
    Peducho0113 is offline Senior Member
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    Quote Originally Posted by phate186 View Post
    here's a diet thread i wrote a while ago, it has two cutting diets i use, i'm on the second one right now and basically eat it everyday

    Diet help thread by Phate

    1) One thing that will help you drastically is called carb tapering, if you notice the bulk of my carbs are in the morning and after my workout, i don't eat hardly any close to when i go to sleep

    2) Another thing is that eat meal is either protein/carb or protein/fat and the fats are good fats(EFA=Essential fatty acids) from flax oil or fish oil. Try not to eat fat with carbs as the fat will become, well, fat since your body is made to be energy efficient, by putting carbs, which are easier to break down for energy, in the same meal as fats your body stores the fat for later and uses the carbs for energy, not what you want.

    3) try to eat every 2-3 hours, this is the amount of time it takes for your body to digest a meal and by giving it a constant stream of food you will ensure that your metabolism is kept high, also, calories are not the same, protein has the highest thermodynamic effect, which means that it takes more calories to digest protein than carbs or fat, this also increases your metabolism

    4) You should try to get at least 50-60g of protein in every meal, this is about the max your body can take at one time

    5) here are some tricks for making eating so often easier, i know it's hard, i go to school 8 hours a day and i'm not allowed to bring food into class so i have to work around that
    a) Make a weeks worth of food on your day off, go buy a ton of chicken, lean turkey and very lean beef and grill it, then put it in ziplock bags and label with the amount of calories and protein per bag, YOU WILL NEED TO BUY A CHEAP SCALE FOR THIS, YOU CAN GET THEM AT GNC, MAKE SURE YOU GET ONE THAT WEIGHS IN GRAMS.
    b) save grocery sacks or get a lunch box and put a full three meals or so in there, lots of chicken, jerky, tuna, those are gonna be the staples of your diet

    6) Don't drink more than two protein shakes a day, there are liquid and don't have the thermic effect normal food does, normal food should make up 95% of your diet, though a shake after workout or in a pinch is perfectly fine

    that should get you started, i'm sure you'll still have questions so just keep posting and i'll help you however i can, i'll be in austin though for the next couple days for a state competition, though i'll try to get on at the hotel if you post and answer when i can, here's the diet i'm on to model after

    Meal 1 - 5 egg whites (cal 80, pro18), Oats 80g (cal295 carb51 pro12 fat5), 1scoop whey (cal112, carb2.5, pro23, fat1.5). sprinkle cinnamon. TOTALS - Cal 485, carbs 53 pro 50, Fat 6.5

    WORKOUT

    PWO - 2 scoop whey (cal224, carb5, pro46, fat3), WMS 80g (cal280 carb68) TOTALS – Cal519, carbs73, pro58 fat 3

    PPWO - Tuna 1/2 tin (cal 72,carb0 pro15 ), Oats 80g (cal295 carb51 pro12 fat4) 1scoop whey (cal112, carb2.5, pro23, fat1.5) TOTALS – cal480 carbs53 pro50 fat5.5

    meal 4 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

    Meal 5 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

    Meal 6 - 175g chicken (cal289 pro54 fat5) hemp Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14

    Before Bed – Lean Mince200g (cal328 pro51 fat12) TOTALS cal328 pro51 fat12

    DAILY TOTAL Cal 2928Carbs 179 Protein 360 fat 68.5


    and here is the second diet that i created and am on right now

    Macros: Food/Calories/Protein-Carbs-Fat

    Meal 1: 60g Oatmeal/225cal/8gP-41gC-2gF
    turkey (99/1)/260/54gP-0gC-3gF
    2 Tbsp Mayo light 40cal/0gP-2gC-3gF

    Meal 2: 40g Oatmeal/150cal/5gP-27gC-1.5gF
    turkey (99/1)/260/54gP-0gC-3gF
    2 Tbsp Mayo light 40cal/0gP-2gC-3gF

    Meal 3: 40g Oatmeal/150cal/5gP-27gC-1.5gF
    beef (96/4)/300/50gP-0gC-8gF
    2 Tbsp Mayo light 40cal/0gP-2gC-3gF

    Meal 4: 10mL flax oil 90cal/0gP-0gC-10gF
    beef (96/4)/300/50gP-0gC-8gF
    2 Tbsp Mayo light 40cal/0gP-2gC-3gF

    Meal 5: 10mL fish oil 90cal/0gP-0gC-10gF
    Tuna 170cal/42gP-0gC-0gF
    3.5 Tbsp Mayo light 70/0gP-4gC-5gF

    Meal 6: Tuna 170cal/42gP-0gC-0gF
    3.5 Tbsp Mayo light 70/0gP-4gC-5gF
    beef or turkey 150cal/25gP-0gC-4gF

    macros:Calories: 2615
    Protein: 335
    Carbs: 111
    Fats: 74


    hope this helps, good luck bro
    Thanks bro, I was just looking for the one I had for myself to give him an ideal of how to customise his own diet. Great diet btw.

  19. #19
    metal80 is offline Junior Member
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    How long have you been on the second diet and how well has it worked

  20. #20
    metal80 is offline Junior Member
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    Thanks alot u guys been alot of help!

  21. #21
    Phate's Avatar
    Phate is offline Got Diet? ~VET~ AR Hall of Famer~
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    Quote Originally Posted by metal80 View Post
    How long have you been on the second diet and how well has it worked
    about 6-8 weeks and it's worked great, i was at low bf when i start, somewhere around 10-11 and i've dropped to about 8-9, but i've also gained weight in lean body mass, btw no cycles for me so it's just diet, cardio and lifting, though i didn't do the lifting for the first 4 weeks due to having to prepare for the Texas State Tennis Tournament in Austin, lifting makes it too hard to focus on my strokes as i can't feel them as well depending on which muscle i work the day before

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