Originally Posted by
gbrice75
I am attempting to be less anal about my diet (counting in particular) this time around and just let the right foods work for me. The goal is to reduce bodyfat while maintaining (or God willing adding) LBM. I will be starting at roughly 2200 calories and working my way back up to 3000 by adding 100 calories every 2 weeks. I'd like to cruise at 3000 and continue a slow recomp. I am attempting to boost my metabolism by doing this. As we spoke about before, I think this is a great plan and may even have a priming effect as you add more protein/carbs to make up the difference. I think 100 per week would be better but your peace of mind is important.
34 years old
5'11
203lbs
BF - 16% - 18% - check my newest pics in the members pictures section and tell me what you think. I think you're 16% as some of the guys have said. 18% wouldn't really have that level of definition in the upper abdomen.
4:30am (pre workout)
2 whole extra large eggs - 14g protein, 10g fat - 160 calories
Premier Protein shake - 30g protein, 5g carbs, 3g fat - 160 calories
1/2 cup oats - 5g protein, 27g carbs, 3g fat - 150 calories
1/2 cup blueberrires - 10g carbs, 40 calories
1/2 banana - 13g carbs, 50 calories I like this meal but maybe replace the banana with strawberries, blackberries, raspberries if you like them. Less simple sugar, high in antioxidants, more fiber. Everyone eats bananas for the convenience factor but I don't think they are the best choice.
50g protein, 55g carbs, 16g fat - 565 calories
7:30am (post workout)
2 scoops myofusion protein - 50g protein, 10g carbs, 6g fat - 315 calories
3/4 cup oats - 4g protein, 20g carbs, 2g fat - 110 calories
1/2 banana - 13g carbs, 50 calories I like this PWO. Banana is a good fit here. Indulge and have a whole one!
55g protein, 45g carbs, 8g fat - 480 calories
10:00am
4oz chicken breast - 24g protein, 1.5g fat - 120 calories
1tbsp Olive Oil (in chicken marinade) - 13.5g fat - 120 calories
2 celery stalks (about 110g) - 4g carbs, 20 calories
1tsp Natty PB - 3g fat - 30 calories Nice, nice pro/fat meal. I'll suggest better veggies below.
25g protein, 5g carbs, 18g fat - 290 calories
1:00pm
4oz top sirloin/london broil - 25g protein, 5g fat - 150 calories
1tbsp Olive Oil (in steak marinade) - 13.5g fat - 120 calories
1 cup mixed greens salad - 2g carbs, 10 calories
Dash of vinagerette - not sure on macros here, but very few Like it.
25g protein, 4g carbs, 20g fat - 320 calories
4:00pm
4oz salmon burger - 20g protein, 2g carbs, 9g fat - 170 calories
2 celery stalks (about 110g) - 4g carbs, 20 calories
1tsp Natty PB - 3g fat - 30 calories Better veggies below but I like it!
20g protein, 6g carbs, 12g fat - 220 calories
7:00pm
4oz of either steak, chicken, tilapia, or salmon burger - 20g - 25g protein, few grams of fat depending on food choice - let's round it off to 160 calories
about 5 asparagus spears - 3g carbs, 15 calories
Tsp Extra Virgin Olive Oil - 5g fat, 45 calories If you're doing chicken or tilapia (basically no fat) triple the oil used (1 tbsp = 3 tsp). If it's the Salmon again, then I'd still double it. I know, being very picky but your diet is good so trying to spot little things. Logic being that it's just not a protein heavy meal, so it's best to make sure you're getting enough fat in (12-15g).
20g-25g protein, 3g carbs, 5-10g fat - rounding this meal up to 250 calories
10:00pm (bedtime)
1 scoop ON Casein - 24g protein, 3g carbs, 1g fat - 120 calories
1tbsp natty PB - 3g protein, 3g carbs, 9g fat - 90 calories
27g protein, 6g carbs, 10g fat - 210 calories
DAILY TOTAL: 225g protein, 125g carbs, 95g fat - 2255 calories
Obviously macros are a bit off and therefore totals are off. I rounded things up for the most part to make sure i'm not underestimating. If it's the opposite and i'm UNDEREATING, remember that i'll be adding 100 calories every 2 weeks, so this will eventually correct itself. The 100 additional calories every 2 weeks will either be a 50/50 split of fat and carbs, or just carbs - I haven't decided yet (opinions?). I'd say pro/carb. That way you're at 1.5g per lb. by the time you hit your 3000 cals and you have enough carbos to keep the engine firing on all cylinders. Fat is fine as is for the duration, IMO. Though, I don't see any EFAs really, so I'd add 100 cals ASAP in the form of fish oil or capsules. Even a serving of high-lignan flax oil instead of olive oil at some point.
Here's where I need your help - I am trying to get in more fiberous veggies. I'll be the first to admit I don't like them, especially preparing and then reheating. So, i'm trying to eat raw wherever possible. As you see, I have celery as a primary (hopefully celery is decent and acceptable?) and some mixed greens. The asparagus once a day is ok as it will be cooked. I'd replace the celery with mixed greens as the easiest option for all meals. Celery doesn't offer much besides water. A better option and one that I implement sometimes is cold french beans. I know it sounds bad but it's very, very good. Just steam/boil a bunch to al dente one day a week when you cook and toss them with a vinaigrette, some kosher salt, black pepper. I make my vinaigrette with herbs de provence, dijon, evoo, lemon juice, and some chopped shallots. The beans are nice cold and have a natural sweetness. They are jam packed with nutritious goodness and are highly fibrous.
Are there any other veggies that can be eaten raw without vomiting? I can't imagine biting into a raw green pepper for instance. Spinach is already part of the mixed greens, so that's covered. Please help me with this, and let me know what you think about the diet and plan in general. Thanks! I think broccoli is good raw with a dip but of course, finding a dip that fits BB standards in tough. Maybe you could find a good low-cal/low-sodium ranch or blue cheese but I don't know of one.
PS - take a look in the Memebers Pictures section as i've uploaded new pics. I'd like some bodyfat estimates and general critique, thanks! Looking good dude. You're hard on yourself but I think you filled out nicely on cycle and still look lean.
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