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  1. #1
    amcon's Avatar
    amcon is offline physical pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside... The pain of quiting will lasts forever!!
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    my diet not kiddin

    ok, here we go ...

    my diet -

    sundays meals:

    10am woke up

    2 jelly donuts, with powder sugar on it
    2 mona vie energy drinks 8.4 oz each
    a protien drink as i ran out of house (low fat milk about 24 oz)

    1230pm second meal

    7 blonde oreo cookies
    10 oz of low fat milk
    big bowl of pulled pork
    one italian roll

    230 meal

    2 small home made choc-chip cookies
    tuna with one table spoon of mayo and prob 3 spoon fulls of mustard
    peire sparkling water
    one monavie energy drink

    5 pm

    plate of salad with cranraisins

    three spoon fulls of thousand island yogurt dressing
    sesimee seed roll
    pulled pork
    5 small salt patatos(soaking in butter)
    16 oz of coke
    cup in a half of baked beens

    8pm

    mint choc icecream cake two helpings
    three ice cream sandwitches made with a scoop of french vinilla ice cream and those home made choco - chip cookies
    16 oz of fat free milk

    11pm
    24 oz of protien powder and fat free milk

    thinking about the mint oreo cookies i have stashed away... with milk of coarse


    not kidding that is what i ate - smile

  2. #2
    redz's Avatar
    redz is offline Knowledgeable Member
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    That is an excellent pre-contest diet for the weeks leading up to an event.

  3. #3
    Gaspari1255 is offline Anabolic Member
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    I wish I had your metabolism.

  4. #4
    jamyjamjr is offline Banned
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    BULLSHIT!!!

    either..

    1. your lieing about your diet

    2. that's not how you look right now on your avi

    wow!!! amcon you gotta be kiddding me bro!!!!

    LMFAO!!!

  5. #5
    t-gunz's Avatar
    t-gunz is offline MONITOR~ ~ RIP ~ Gone never Forgotten
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    ROFL!!

    this is must a joke. or a one off day!!

  6. #6
    amcon's Avatar
    amcon is offline physical pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside... The pain of quiting will lasts forever!!
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    my normal diet:

    b-fast :9amish
    8 - 12 eggs - half just whites
    a few pieces of cheese
    hot sause
    if i have hot ham. or salami, or capacola a few slices

    1130 am ish

    if i am home...
    tuna two tins of it with a table spoon of mayo and two or three table spoonsful of spicey mustard
    rice half cup or a full patato

    if im out i am eating what ever - dif ever time

    3pm

    chicken breast one (size of my hand)
    rice half cup


    630ish

    beef normally ground 95 % or less fat... and i drain the excess fat off
    about 1/2 lb of the ground beef

    i either mix it with brown baked beans or a slice of bread with a tea spoon of mayo and a squirt of catchup
    glass of milk low fat

    10pm ish
    eat what is ever left over from dinner beef, chix normally a small protion link 4 to 6 oz of the beef or half or less of the chix breast, no carbs


    12am almost bed time

    i will drink - in one swig

    24 oz of protien shake
    two scoops of whey / soy protien
    22 oz of milk 1% fat


    once or twice a week i will have a friendlys ice cream 5 scoops, receses p-butter sunday, about one energy drink a day...

    and at gym i might add in two or three redlines


    im 255 lbs
    6 foot 3
    38 yrs old
    and train for 80% size and shape
    20% strength

    all lifts are with no spot
    bench is 405 for 2 reps
    bent over rows max is 355 for 3 reps + 2 crappy ones
    front shrugs 605 lbs for 12 reps (i go till i cant hang on any more)
    deads 495 for three
    military press 245 for 8 reps
    standing military press NO BOUNCING flat footed 245 lbs for 5 reps
    pull ups 14 reps with 45 dangling between my legs
    squats,leg presses, hack squats i stay light and dont go over 245 - because i dont want too
    that is it - ask and i will answer

    jammy clean me up

  7. #7
    amcon's Avatar
    amcon is offline physical pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside... The pain of quiting will lasts forever!!
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    Quote Originally Posted by jamyjamjr View Post
    BULLSHIT!!!

    either..

    1. your lieing about your diet

    2. that's not how you look right now on your avi

    wow!!! amcon you gotta be kiddding me bro!!!!

    LMFAO!!!
    nope that is my diet for sunday... i dont alway eat like that and yes that is me in the avi

    if i didnt eat like that i would be like 8 % bf or less

  8. #8
    amcon's Avatar
    amcon is offline physical pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside... The pain of quiting will lasts forever!!
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    Quote Originally Posted by t-gunz View Post
    ROFL!!

    this is must a joke. or a one off day!!
    lol... no joke - i eat what ever i want when i want and just try to get the protien in as i can...

    bro, i can eat and eat and eat

    that is me in the avi - the pic was take three weeks ago ish

  9. #9
    amcon's Avatar
    amcon is offline physical pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside... The pain of quiting will lasts forever!!
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    im telling you jammy - i promise that is my diet - the second one posted is more accurate but not too much better

    clean me up

    by the way im on 750 mgs of test... and have tren a i am going to start in two weeks... adding 40 mgs a day of the tren

  10. #10
    t-gunz's Avatar
    t-gunz is offline MONITOR~ ~ RIP ~ Gone never Forgotten
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    Quote Originally Posted by amcon View Post
    lol... no joke - i eat what ever i want when i want and just try to get the protien in as i can...

    bro, i can eat and eat and eat

    that is me in the avi - the pic was take three weeks ago ish

    if i ate that much i would be 38% bf in no time!!

  11. #11
    amcon's Avatar
    amcon is offline physical pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside... The pain of quiting will lasts forever!!
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    ya some people will think i am kidding ... im not - really

  12. #12
    redz's Avatar
    redz is offline Knowledgeable Member
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    Whats really incredible is that you are 38 years old and not gaining crazy fat eating like this. Not that 38 is old by any stretch but usually the metabolism starts to slow down.

  13. #13
    amcon's Avatar
    amcon is offline physical pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside... The pain of quiting will lasts forever!!
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    ya... my metabolism did slow down about 4 years ago... it was very frustrating!!! come to find out i was very low on my natty test... hrt fixed that

    but my whole life i have been like this

  14. #14
    CaliPhotog's Avatar
    CaliPhotog is offline Associate Member
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    You are a dick! hahahah

  15. #15
    CaliPhotog's Avatar
    CaliPhotog is offline Associate Member
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    Amazing! I would BLOW UP on that diet. I'm telling you... I would gain an easy 3% or 4% BF on that diet in a week.

  16. #16
    Twist's Avatar
    Twist is offline "AR's Personal Trainer"
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    Lol I had a 3,500 calorie breakfast and gained 1%bf over two days of eating like that. How often do you eat like that?

  17. #17
    energizer bunny's Avatar
    energizer bunny is offline Attitude is a little thing that makes a big difference
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    amcon.......do you do any cardio??

  18. #18
    jamyjamjr is offline Banned
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    amcon.. lets get a bmr/tdee.. the formulas in my sticky..


    Welcome to the boards diet forum....

    if you have not already done so, post up your stats

    age
    weight
    height
    bf
    goals.. be specific

    please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

    you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

    once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


    But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
    please include macros

    MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
    you can use fitday . com to help you our with this... be as detailed and specific as possible

    please include the time of when u eat and the time of your workout

    example:

    6am pro/carb/fat/cal
    10 egg whites 50/0/0/200
    1/2 cup oats- 3/50/2/218
    53/50/2/418


    REMEMBER

    1g protien - 4cal
    1g carb - 4cal
    1g fat - 9cal
    1g alcohol - 8cal (some would argue 7)



    also tell me what your workout reg is...



    BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


    BMR (men and women) = 370 + (21.6 X lean mass in kg)



    in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

    if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

    if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

    Total weight x bf in decimel form = total bf weight

    Total weight - total bf weight = total lean body mass

    if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

    for example..

    i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

    275 - 38.5 = 236.5lbs lean body weight

    236.5 / 2.2 = 107.5 lean mass in kg

    370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




    BMR formula #2 (only to be used if your bf is low)

    Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


    female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


    TDEE

    Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

    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

    I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

    Good meats/protien to eat..

    Chicken Breast
    Turkey Breast
    Eggs/Egg Whites
    Bison/Deer Meat
    93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
    Fish (tuna, salmon, talipa etc..)
    Whey (PWO ONLY)
    Casien (BEDTIME ONLY)

    Good Complex Carbs

    Oats (not that instant crap, all natural steel cut/rolled oats)
    Sweet potatos
    Yams
    Wheat Bread (no, not the enriched type)
    Ezekiel Bread
    Glutin Free Bread

    Good Essential Fatty Acids

    Almonds
    Avocado (my fav)
    Cashews
    EVOO (extra virgin olive oil)
    Fish Oil



    You can google endless more where that came from.. get creative..

    Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

    PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...



    Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

    Milos Sarcev "Secret of the Pro's" on Nutrition

    http://www.dailymoti...nar-pt1_extreme

    http://www.dailymoti...nar-pt2_extreme

    http://www.dailymoti...nar-pt3_extreme

    http://www.dailymoti...nar-pt4_extreme

    http://www.dailymoti...nar-pt5_extreme

    http://www.dailymoti...nar-pt6_extreme





    You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

    MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

    try to remember that dieting is not an overnight thing.. it takes time and patience....

    When you've completed reading all this feel free to post up your diet for critique..

    J3

  19. #19
    xnotoriousx's Avatar
    xnotoriousx is offline Anabolic Member
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    What are your stats amcon?

    That was a nice binge day you had LOL I can't talk shit, i've done it before.

  20. #20
    bigrich4's Avatar
    bigrich4 is offline Associate Member
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    reading that cheat day made me drool

  21. #21
    amcon's Avatar
    amcon is offline physical pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside... The pain of quiting will lasts forever!!
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    up date coming

  22. #22
    amcon's Avatar
    amcon is offline physical pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside... The pain of quiting will lasts forever!!
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    Quote Originally Posted by energizer bunny View Post
    amcon.......do you do any cardio??
    no cardio... its bad for you... lol

  23. #23
    amcon's Avatar
    amcon is offline physical pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside... The pain of quiting will lasts forever!!
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    todays pics...
    Attached Thumbnails Attached Thumbnails my diet not kiddin-9-22-09.jpg   my diet not kiddin-9-22-09-.jpg  

  24. #24
    jamyjamjr is offline Banned
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    im amazed bro.. that's just good genetics..

  25. #25
    amcon's Avatar
    amcon is offline physical pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside... The pain of quiting will lasts forever!!
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    age - 38
    lbs - 253 - 256
    bf - 14%? you tell me
    goals - 270 - 10%, build more at the arms, back thicker/wider, lower chest, upper chest, larger hamstrings

    bmr - was professionally checked 6 to 7 years ago, it was 2650
    ...255x.14=35.7
    255-36=219 low body mass
    219/99.55
    370+(21.6x99.55)=2520.28

    tdee
    2520.55x1.55=3906.434(went with moderate activity level, i work out 5 x a week)

  26. #26
    amcon's Avatar
    amcon is offline physical pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside... The pain of quiting will lasts forever!!
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    jammy do you need to know the work out or just when i work out?

    the work out could be any time 11am or 11pm 5 - 6 days a week

  27. #27
    amcon's Avatar
    amcon is offline physical pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside... The pain of quiting will lasts forever!!
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    macros i will add later - tired

    need eat some cookies adn go to bed lol... maybe a milk shake with a few eggs

  28. #28
    jamyjamjr is offline Banned
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    doesn't matter when the workout is going to be..

    how do you feel about bulking right now?

    or would you just like to cut??

  29. #29
    amcon's Avatar
    amcon is offline physical pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside... The pain of quiting will lasts forever!!
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    Quote Originally Posted by jamyjamjr View Post
    doesn't matter when the workout is going to be..

    how do you feel about bulking right now?

    or would you just like to cut??
    i want to bulk... it is easy for me to cut... i dont need to worry about cutting so much

    i like to bulk, but keep what i have now for abs... does that make sense?

  30. #30
    jamyjamjr is offline Banned
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    yea it makes sense.. we're gonna have to do a clean bulk..

    4400k diet though.. your a monster bro.. that's what i eat and im 6'4..

    i'd say let's do a 40 40 20 split with a depletion of carbs on off days..

  31. #31
    jamyjamjr is offline Banned
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    340g protien
    340g carbs
    98g fats..

    those should be the macros your shooting for...

    we gotta split that into 7-8 meals.. last meal without carbs..

  32. #32
    amcon's Avatar
    amcon is offline physical pain is temporary. It may last a minute, or an hour, or a day, or a year, but eventually it will subside... The pain of quiting will lasts forever!!
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    that helps alot... how many cals is that?

  33. #33
    jamyjamjr is offline Banned
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    4400

  34. #34
    jamyjamjr is offline Banned
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    wow.. that means 8oz of lean meat per meal.. 15 eggs in the morning.. it's a whole lotta eating.. 68g of carbs per meal if you do a 6 meal split..

  35. #35
    amcon's Avatar
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    what happens if i eat less carbs than that? low energy ?

  36. #36
    amcon's Avatar
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    what is keeping my bf so low now?

  37. #37
    jamyjamjr is offline Banned
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    Quote Originally Posted by amcon View Post
    what is keeping my bf so low now?
    i WISH i could disect you so i could find it, bottle it, and sell it to become a gazillionair!!

  38. #38
    jamyjamjr is offline Banned
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    you said you dont do cardio right??

  39. #39
    Twist's Avatar
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    Curious as to what "supplements" you take...

  40. #40
    ninjazx14 is offline Associate Member
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    im amazed. i wish i could eat like that even once a week. i would feel like CRAP!

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