Diet thats working for me (maintance)

[bigol'legs]

Meal 1
2 scoops whey

Meal 2 (about 30 mins later after shower)
8 eggs (2 yolks)
2 Cups Oatmeal (blender and water)
1 piece of fruit (usually a apple or banana)

Meal 3
2 Cups cottage cheese
1 Cup peaches
4 pieces 7grain bread
2 tbsp PB

Meal 4
10 oz. Chicken (usally plain of the BBQ)
2 Cups lettuce (2 tbsp no fat vinagerette)
4 pieces 7grain bread
1 cup oranges

Meal 5 (preworkout)
2 scoops Whey
1 apple or banana

Meal 6 (postworkout)
2 scoops Whey
1 energy drink (I like AMP )

Meal 7 ( 1hr after post)
12 oz. Chicken
2 Cups oatmeal (blender)
2 Cups brocilli
2 Cups lettece (lowfat ving.)
1 Avacodo

Meal 8
12 oz. Fish
1 Cup brocilli

Meal 9
1 Cups Oatmeal
1/2 cup walnuts
2 scoops Whey


I take about 2- 2.5 hrs between my main meals and everything is going GREAT! please throw in some advice if ya see anything off or needs adjusting. As of today im at 224 lbs and 9% BF at 5'7" (still feeling HIgh on life )

[jamyjamjr]

Meal 1
2 scoops whey better off eating real food, but since you eat a real meal in less then an hour, ok

Meal 2 (about 30 mins later after shower)
8 eggs (2 yolks)
2 Cups Oatmeal (blender and water) 2 cups oat meal= 200g carbs?? am i mistaken?
1 piece of fruit (usually a apple or banana) why the simple sugars??

Meal 3
2 Cups cottage cheese
1 Cup peaches again, why the simple sugars??
4 pieces 7grain bread
2 tbsp PB

Meal 4
10 oz. Chicken (usally plain of the BBQ)
2 Cups lettuce (2 tbsp no fat vinagerette)
4 pieces 7grain bread
1 cup oranges

Meal 5 (preworkout)
2 scoops Whey
1 apple or banana banana

Meal 6 (postworkout)
2 scoops Whey
1 energy drink (I like AMP )

Meal 7 ( 1hr after post)
12 oz. Chicken
2 Cups oatmeal (blender)
2 Cups brocilli
2 Cups lettece (lowfat ving.)
1 Avacodo

Meal 8
12 oz. Fish
1 Cup brocilli

Meal 9
1 Cups Oatmeal
1/2 cup walnuts
2 scoops Whey


I take about 2- 2.5 hrs between my main meals and everything is going GREAT! please throw in some advice if ya see anything off or needs adjusting. As of today im at 224 lbs and 9% BF at 5'7" (still feeling HIgh on life )

your eating a shit load of carbs....

u mind posting up some macros...

then, u mind finding your tdce for me??
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[bigol'legs]

66+ 1395.52+ 850.9 - 210.8 = 2101.62 ( i hate math lol )

1/2 cup oats at 27g = 108g carbs

I guess i should also explain my work/ workout load. I have 2 fulltime jobs and workout 6days/wk. and have a wife and 2 kids ( gotta throw that in cause they burn cals LOL )

Also Im getting ready for a comp in Aug. so this is a maintenace for about 4 more weeks before i start cutting and drop everything about 1/2

Simple sugars... I hardly consider 1 apple or banana worth worrying about

[jamyjamjr]

can u post up macros for your diet???

since your comping, i'd say fireguy would be best fit to help you in this situation.. he's a national comp.

[bigol'legs]

Ive been running this diet for about 8 weeks now and have put on 8lbs. Ive also shredded about 2% BF doing this. Hoping to get another 6 lbs on in 6 weeks getting to 230 before i have to cut. I want to come in right at 199 weightclass.... but if I need to drop more to get shredded I will.

[jfalco]

I'm definitely no expert, but my first thought was that it seems like a lot of sugar also.

But hey, I'm no where near even thinking about competing so take what I say with a grain of salt.

[jamyjamjr]

Ive been running this diet for about 8 weeks now and have put on 8lbs. Ive also shredded about 2% BF doing this. Hoping to get another 6 lbs on in 6 weeks getting to 230 before i have to cut. I want to come in right at 199 weightclass.... but if I need to drop more to get shredded I will.

if its working for you, who am i to say anything... i would still have fireguy look at this.. imma pm this post to him.. let him give you some feedback

[bigol'legs]

KK once I get a LOT closer ill def. be looking up some more dialing in advice... this aint my first rodeo, but any good advice will help.

[eatrainrest]

you can always make tweaks to your diet to make it better, every week i feel like im changing something

[bigol'legs]

you can always make tweaks to your diet to make it better, every week i feel like im changing something

gotcha ya ill substitute lean beef for chicken and sweet potatoes for the oats. Its been like 6 months since i ate brown rice... leaves me feeling to "empty"

[jamyjamjr]

i personally would leave the lean beef for bedtime meals

[eatrainrest]

yep haha jammy you love that 1/2 lb london broil... its stuck in my friggin head lol

[jamyjamjr]

gotta love that shit

[FireGuy]

Thanks for the invite into the thread guys. I have seen pics of Bigolegs from his prior shows and you are definately deserving of that name my man. It did look like you could have come in a lil leaner and dryer though (cant we all).

At this point the only change I would make would be removing the fruit. Fruit is great at replacing liver glycogen but a bad choice for replacing muscle glycogen. Fructose also converts to body fat quite easily. Off season I think its ok to incorporate some into your diet but starting at 12-16 weeks out when every calorie counts I remove it completely.

If you are sitting at 9% 4 months out you are in ahead of schedule and should look shredded as a light heavy.

Speaking of bodyfat percentages, I should finally have all my work done later today on a step by step "how to" guide on doing 9 site body comps. with pics and calculations.

[bigol'legs]

Cool, thanks for chiming in Fireguy

Will def cut out the fruit once I start cutting and will throw up my cutting diet for crit.

Ill def head to the how to guide on BF and check it out.

[M302_Imola]

Speaking of bodyfat percentages, I should finally have all my work done later today on a step by step "how to" guide on doing 9 site body comps. with pics and calculations.

looking forward to seeing this, thanks bro!

[FireGuy]

looking forward to seeing this, thanks bro!

It's posted in the Members Pics section.