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Thread: Need a new diet

  1. #1
    G4R
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    Need a new diet

    Well guys, after a while of running a variation of the Gain Lean Muscle Mass diet by MIKE_XXL, I seem to be putting on some extra fat.

    I am currently sitting at 12% BF. I am looking to start a moderate cutting cycle, and lose around 1 to 2% BF. Let me brake my current diet down for you....

    Keep in mind I work 3rd shift, so my hours are broken down into the equivelent of a normal day (5am to around 10pm)

    9pm
    5 egg whites
    1/2 cup plain oatmeal (cooked)
    1 slice wheat bread

    12am
    1 can of tuna

    3am
    5 egg whites
    lean cut steak
    1 can of tuna
    2 slices wheat bread

    6am
    1 can of tuna

    7am
    Workout
    protein shake

    9am
    lean cut steak
    2 cups plain uncooked broccoli
    3 egg whites
    1 plain baked potato

    12pm
    1 can of tuna

    3pm
    1/2 cup cottage cheese

    3:30pm
    bed time

    This diet seemed to be working for me very well for some time now. But like I said, lately I have noticed some extra fat showing up. Exercise routine has not changed. While I do have some water retention due to my current cycle, this excess is not water.

  2. #2
    Phate's Avatar
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    Quote Originally Posted by going4****** View Post
    Well guys, after a while of running a variation of the Gain Lean Muscle Mass diet by MIKE_XXL, I seem to be putting on some extra fat.

    I am currently sitting at 12% BF. I am looking to start a moderate cutting cycle, and lose around 1 to 2% BF. Let me brake my current diet down for you....

    Keep in mind I work 3rd shift, so my hours are broken down into the equivelent of a normal day (5am to around 10pm)

    9pm
    5 egg whites
    1/2 cup plain oatmeal (cooked)
    1 slice wheat bread

    12am
    1 can of tuna

    3am
    5 egg whites
    lean cut steak
    1 can of tuna
    2 slices wheat bread

    6am
    1 can of tuna

    7am
    Workout
    protein shake

    9am
    lean cut steak
    2 cups plain uncooked broccoli
    3 egg whites
    1 plain baked potato

    12pm
    1 can of tuna

    3pm
    1/2 cup cottage cheese

    3:30pm
    bed time

    This diet seemed to be working for me very well for some time now. But like I said, lately I have noticed some extra fat showing up. Exercise routine has not changed. While I do have some water retention due to my current cycle, this excess is not water.
    need macros bro and totals for the day, sorry i should have told you that earlier

  3. #3
    G4R
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    Quote Originally Posted by going4****** View Post

    9pm
    5 egg whites cal 85 / fat 0.5 / carbs 1 / protein 18
    1/2 cup plain oatmeal (cooked) cal 75 / fat 1.5 / carbs 13.5 / protein 2.5
    1 slice wheat bread cal 60 / fat 1 / carbs 12 / protein 2.5

    12am
    1 can of tuna cal 121 / fat 1.2 / carbs 0 / protein 27.5

    3am
    5 egg whites cal 85 / fat 0.5 / carbs 1 / protein 18
    lean cut steak cal 130 / fat 4 / carbs 0 / protein 24
    1 can of tuna cal 121 / fat 1.2 / carbs 0 / protein 27.5
    2 slices wheat bread cal 120 / fat 2 / carbs 24 / protein 5

    6am
    1 can of tuna cal 121 / fat 1.2 / carbs 0 / protein 27.5

    7am
    Workout
    protein shake

    9am
    lean cut steak cal 130 / fat 4 / carbs 0 / protein 24
    2 cups plain uncooked broccoli cal 62 / fat 0.6 / carbs 4 / protein 5.2
    3 egg whites cal 51 / fat 0.3 / carbs 0.6 / protein 10.8
    1 plain baked potato cal 145 / fat 1 / carbs 34 / protein 5

    12pm
    1 can of tuna cal 121 / fat 1.2 / carbs 0 / protein 27.5

    3pm
    1/2 cup cottage cheese cal 90 / fat 2.5 / carbs 3 / protein 16

    3:30pm
    bed time
    Hope this helps
    Whoops, forgot the totals, hold on....

  4. #4
    G4R
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    Forgot my protein shake too, cal 290 / fat 1 / carbs 7 / protein 60

    Totals

    Cal - 1807
    Fat - 23.7
    Carb - 100.1
    Protein - 301

  5. #5
    Phate's Avatar
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    Quote Originally Posted by going4****** View Post
    Forgot my protein shake too, cal 290 / fat 1 / carbs 7 / protein 60

    Totals

    Cal - 1807
    Fat - 23.7
    Carb - 100.1
    Protein - 301
    i can see a few things to do from here, how do you feel about going into a carb cycling diet? if not that then i'd change it to include lots of fibrous veggies and pre and post workout starchy carbs with a weekly refeed, your choice

  6. #6
    G4R
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    Either one is fine with me. What do you suggest?

  7. #7
    Phate's Avatar
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    Quote Originally Posted by going4****** View Post
    Either one is fine with me. What do you suggest?
    have you done a carb cycle before?

    carb sensitive?

  8. #8
    G4R
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    Quote Originally Posted by Phate View Post
    have you done a carb cycle before?

    carb sensitive?
    Never done one before. No, I am not carb sensitive.

  9. #9
    Phate's Avatar
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    what is your cycle and how much longer are you running it?

  10. #10
    G4R
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    Quote Originally Posted by Phate View Post
    what is your cycle and how much longer are you running it?
    Right now just running a simple Dbol /Test C cycle, currently in my 3rd week, so 3 more weeks of the Dbol, and 9 more weeks of the Test.

    Dbol - 50mg day/ split up twice a day
    Test C - 500mg week/ split up twice a week

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    Quote Originally Posted by going4****** View Post
    Right now just running a simple Dbol /Test C cycle, currently in my 3rd week, so 3 more weeks of the Dbol, and 9 more weeks of the Test.

    Dbol - 50mg day/ split up twice a day
    Test C - 500mg week/ split up twice a week
    in that case how bout we run both, let's start with the fibrous veges and run that for two weeks to see how you do, then we'll shift into carb cycling

    have you calculated your TDEE yet?

  12. #12
    G4R
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    Quote Originally Posted by Phate View Post
    in that case how bout we run both, let's start with the fibrous veges and run that for two weeks to see how you do, then we'll shift into carb cycling

    have you calculated your TDEE yet?
    That sounds good.

    No, I have not calculated it yet.

  13. #13
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    Quote Originally Posted by going4****** View Post
    That sounds good.

    No, I have not calculated it yet.
    do that for me, here's a calculator
    http://www.cordianet.com/calculator.htm

  14. #14
    G4R
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    Quote Originally Posted by Phate View Post
    do that for me, here's a calculator
    http://www.cordianet.com/calculator.htm
    Ok, according to the left side column, my TDEE is 3100
    The right side column based on what I want my BF to be, the TDEE is 3865

  15. #15
    Phate's Avatar
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    Quote Originally Posted by going4****** View Post
    Ok, according to the left side column, my TDEE is 3100
    The right side column based on what I want my BF to be, the TDEE is 3865
    hmmm...plug yours stats in here and then multiply by your activity factor

    66 + (6.23 X weight in pounds) + (12.7 X height in inches) - (6.8 X age)

    # edentary = BMR X 1.2 (little or no exercise, desk job)
    # Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
    # Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
    # Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
    # Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)

  16. #16
    G4R
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    Quote Originally Posted by Phate View Post
    hmmm...plug yours stats in here and then multiply by your activity factor

    66 + (6.23 X weight in pounds) + (12.7 X height in inches) - (6.8 X age)

    # edentary = BMR X 1.2 (little or no exercise, desk job)
    # Lightly active = BMR X 1.375 (light exercise/sports 1-3 days/wk)
    # Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)
    # Very active = BMR X 1.725 (hard exercise/sports 6-7 days/wk)
    # Extr. active = BMR X 1.9 (hard daily exercise/sports & physical job or 2X day training, i.e marathon, contest etc.)
    66 + (6.23 x 217) + (12.7 x 71) - (6.8 x 27)
    66 + 1351.91 + 901.7 - 183.6
    2136.1
    2136.1 x 1.725

    3684.7725

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    Quote Originally Posted by going4****** View Post
    66 + (6.23 x 217) + (12.7 x 71) - (6.8 x 27)
    66 + 1351.91 + 901.7 - 183.6
    2136.1
    2136.1 x 1.725

    3684.7725
    that makes sense, k, so let's start you at 2600cal/day, i want this broken down into 300g of protein, 200g of fibrous carbs and 70g of fat per day split over 6 meals

    only pre and post workout will have complex carbs and the rest of the meals will be fibrous carbs

    once a week you will do a refeed which will be 300g of complex carbs along with your 300g of protein and 70g of fat

    on days you only do cardio(you will be doing cardio every day) you will only consume fibrous carbs, keep protein the same, drop the carbs to 120g and add 15g of fat

  18. #18
    G4R
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    Quote Originally Posted by Phate View Post
    that makes sense, k, so let's start you at 2600cal/day, i want this broken down into 300g of protein, 200g of fibrous carbs and 70g of fat per day split over 6 meals

    only pre and post workout will have complex carbs and the rest of the meals will be fibrous carbs

    once a week you will do a refeed which will be 300g of complex carbs along with your 300g of protein and 70g of fat

    on days you only do cardio(you will be doing cardio every day) you will only consume fibrous carbs, keep protein the same, drop the carbs to 120g and add 15g of fat
    Ok, sounds good. What about my current diet, can I modify it to fit this new diet (add items and take away some), or should I start fresh? I don't mind starting fresh, but if so, can you throw out some ideas for meals?

  19. #19
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    Quote Originally Posted by going4****** View Post
    Ok, sounds good. What about my current diet, can I modify it to fit this new diet (add items and take away some), or should I start fresh? I don't mind starting fresh, but if so, can you throw out some ideas for meals?
    meals are pretty simple in most cases

    6-8oz of chicken(depending on stats of the chicken)
    2cups broccoli(25g of fibrous carbs)
    2-3g of fish oil

    6-8oz beef
    3c cauliflower
    no oil caps, beef has enough fat

    8-10 egg whites
    1cup peppers
    1cup onion
    1cup mushrooms
    1/4oz nuts

  20. #20
    G4R
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    Quote Originally Posted by Phate View Post
    meals are pretty simple in most cases

    6-8oz of chicken(depending on stats of the chicken)
    2cups broccoli(25g of fibrous carbs)
    2-3g of fish oil

    6-8oz beef
    3c cauliflower
    no oil caps, beef has enough fat

    8-10 egg whites
    1cup peppers
    1cup onion
    1cup mushrooms
    1/4oz nuts
    I appreciate the help bro.
    So, run this for 2 weeks, then we are going to carb cycling, correct?

  21. #21
    Phate's Avatar
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    Quote Originally Posted by going4****** View Post
    I appreciate the help bro.
    So, run this for 2 weeks, then we are going to carb cycling, correct?
    tentatively two weeks, if you like the results we'll extend it another couple weeks

  22. #22
    G4R
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    Your the man Phate.

    Well see how it works, and thanks again.

    Talk to ya around the forum bro

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