Originally Posted by
Lifta
Thank God. I had spoken with Steroid.com’s own “PerfectBeast” about dieting a few months back and he had sent me a starting template. I had copied it over onto a hard drive and deleted the email, and unfortunately, that hard drive crashed. I meddled with it today and got it to work for about an hour and I pulled the diet template off of it. I have made some slight revisions to the template so that it would fit my work out schedule, but essentially, the Pre-Workout meal, the PWO and PPWO meals are all PB’s. I will post my meal plan, and PB’s original meal plan so we can review them both in entirety. Since PB just got his comp back up, I will contact him to clarify a few items. He has some oils like Flaxseed, Coconut, Hemp, listed and I am not sure if he means for me to cook the chicken in them or to drink the oils plain. (I must sound like a total moron for having to clarify this point).
Perfectbeast’s Suggested Diet Plan:
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
elimiante the whey here and eat 8-10 egg whites, oats are good do not sprinkle cinnamon, suck it up =)
WORKOUTwaiot 1.5 hours after food to workout
PWO - 2 scoop whey (cal224, carb5, pro46, fat3), WMS 80g (cal280 carb68) TOTALS – Cal519, carbs73, pro58 fat 3
this is good good good
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
no need for whey replace with food chicken etc
meal 4 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14
this is good, throw in fibrous carb if youd like, use olive oil to cook chicken
Meal 5 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14
replace with another source of protein food
Meal 6 - 175g chicken (cal289 pro54 fat5) hemp Oil (cal83 fat9g) TOTALS – cal372, pro54, fat14
seems liek your getting alot of oil my friend, fats at 20%
Before Bed – Lean Mince 200g (cal328 pro51 fat12) TOTALS cal328 pro51 fat12
DAILY TOTAL Cal 2928Carbs 179 Protein 360 fat 68.5
Each chicken meal served with a handful of fibrous green veg bringing carbs to approx 200g per day in total.
You will need to swap some meals around depending on the time of day you work out. The first meal should always be eaten as the pre workout meal about 1-2 hours before gym. The PWO and PPWO meals should always be consumed after workout (shake first then solid meal 1 hour later) simply juggle them around with the chicken meals if you need to.
Start by doing 15 mins of cardio daily before breakfast on an empty stomach. after 2 weeks increase to 25. wait another 2 weeks and drop the carbs in the ppwo meal by 20g. after that let me know how your doing and we can plan more from there.
And my revised diet based on our conversations and PB’s previous input:
Meal 1 Calories Fat Carbs Protein
8 Egg Whites 128 0 0 32
2 Whole Eggs 142 10 0 12
Water
Multivitamin
wehre are the carb?
Meal 2 Calories Fat Carbs Protein
Chicken (1 breast) 150 5 0 27
Veggies 30 0 5 1
Water
Meal 3 Calories Fat Carbs Protein
Salmon 272 12 0 41
Veggies 30 0 5 1
Water
Pre-Workout Meal Calories Fat Carbs Protein
Oatmeal (plain)(80g) 300 6 54 10
Whey Protein (1 scoop) 120 2 3 23
5 Egg Whites 80 0 0 20
elminate whey and eat 10 egg whites
WORK OUT
PWO Calories Fat Carbs Protein
Whey Protein (2 Scoops) 240 4 6 46
Waxy Maize (2 scoops) 288 0 72 0
good
PPWO Calories Fat Carbs Protein
Tuna (1/2 tin) 50 1 0.5 11
Oatmeal (plain)(80g) 300 6 54 10
Whey Protein (1 scoop) 120 2 3 23
no whey here, eat food
Meal 7 Calories Fat Carbs Protein
No Fat Cottage Cheese (1 1/2 cups) 240 0 15 45
Chicken (1 breast) 150 5 0 27
this is good, the sugar contenet in 1.5 cups of cottage cheese may not bee good
Meal 8 Calories Fat Carbs Protein
London Broil (6 ounces) 336 6 0 60
good, use flax oil here
Totals: 2976 59 217.5 389
I look forward to your thoughts fellas, and if you can, give me your input on these questions/obstacles:
1.) My job is 1 hour away, so I must wake up at 5:45 am to be on the road by 6:15 to be at work by 7:15 am. I have a 10 minute break at 9:30 am, a half hour lunch break at 11:45 and a final 10 minutes break at 2:00 pm. I get off of work between 4-4:30. I envision eating my first meal before leaving the house, or while I am driving to work. I envision eating my pre-workout meal at work prior to my drive home. This essentially puts me in a position where I must either put one of my meals later in the day after the gym, or find a way to eat 2 of the three meals scheduled during working hours within 10 minutes. Since shakes are not going to cut it, any suggestions on foods I could eat quickly and still meet the requirements for those two meals? I get home around 5:30 and go to the gym by 6, and I get out around 8-8:30, and get home at 9. This gives me precious little time to eat those remaining meals and still get 8 hours of sleep. Am I just screwed either way I go?
2.) When you work out, and then go do cardio, are you supposed to have your PWO shake before you do the cardio or do you eat it once you return home? Do you guys drink your PWO shakes at the gym or drive home first?
3.) Once my diet is in check, should I consider doing Clen to help speed up the process?
4.) In the videos, Milos says to eat a Carb first thing in the morning. Should I add oatmeal to my breakfast? Or is it ok to wait until my pre-workout meal for the first, real intro of carbs? (Fibrous veggie carbs aside)
5.) PB says to do cardio in the morning but it isn’t possible for me, I am lucky if I get 6 to 7 hours of sleep. Getting up even earlier would be impossible. Is doing cardio in the PM still acceptable?
6.) I am sure I will come up with more later. Thanks everyone and I apologize for the length of my posts, I just want to be accurate and understand everything I can.
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