Originally Posted by
jennythemodel2
Hello gbrice. Thank you for taking your time to reply. It makes me feel great that there are people willing to help.
My diet is horrible and it does need to get scrapped. I haven't even been dieting in the last few days because of all the traveling and work. I do go to gyms everywhere I travel to whenever I do travel, but the diet is hard. Aside from that here is the info.
I am a Male. I'm 27 years old. Am 6'1" and have been lifting for over 7 years. I think it might be nearing 8 years. At first I would lift on and off, but since a couple of years ago I have been very consistent. Yes, the name throws people off, but its just a user name I have been using for a while. I thought of it because my brother used to date a stunningly hot model who's name was not Jenny by the way. haha. It just makes the user name seem more anonymous.
I had been doing some very repetitive diets before and by the second week I end up hating it. So I end up not wanting to do it anymore and just get back to the old habits. In my old habits I just try to stay away from the super fatty foods with lots of calories.
This is the first problem. I'd rather use the word consistent then repetitive, but yes... we're talking about basically eating the same things every day. That's why it's important to come up with a diet you don't HATE. Yes, you will eventually get sick of the foods that you choose, and will have to make changes. But take it as far as you can first. Staying away from fatty foods/high calories etc. is what works for 'regular' people trying to maintain a 'healthy' lifestyle. A bodybuilder is a whole different animal. I probably don't need to explain this to you, you already know but just haven't committed. You will need to count calories. You will need to count macros. You will need to be very strict. But this won't be forever. It's a million times easier to maintain a relatively low BF% then to achieve it from a higher one. The 'suffering' is temporary, and after a while most people just become numb to it anyway
Here is what I have been eating lately which is horrible. I know better and I have done better diets. I shouldn't even be posting it, but I figure you will get a kick of it and see what my day looks like.
Morning:
Drink glass of water, take a shower, eat: Baked Potato w/ table spoon of Olive Oil, and half a cup of cottage cheese. I also eat an apple and maybe some orange juice. The orange juice just adds a bunch more carbs to that first meal so I try to stay away form it. The potato combo is delicious by the way.
Ok, first meal is pretty bad. You've been fasting all night (sleep) and need to get protein and nutrients in your system fast. Cottage cheese is slower absorbing (casein mostly) and not ideal. To make matters worse, you are purposely eating fat which slows absorption even further. A better meal would look like:
2 whole eggs (yes I know they have fat too but I believe in whole eggs, yolks are very nutritious)
4-6 whites
1/2 cup oats w/ 1/2 cup of your favorite berries
OR you can have fewer eggs (maybe 1 whole and 2 white for instance) but add a whey shake for a fast protein blast.
If you want to stick with a potato, make it a sweet potato, not white.
Snack: 10am
Apple with a protein shake (Protein shake contains 23 grams of protein, 5 grams of carbs, and 120 calories per scoop) Its not bad. Its the walmart kind. Much cheaper and I can always have plenty of it.
Now this ISN'T an ideal time for a shake. Time for real food. I'd move this shake to meal 1 and add some eggs/whites like I mentioned, and eat real food here. Any lean protein source like chicken breast, fish (tuna is quick and easy), turkey breast (no cold cuts), lean beef/steak, even more egg whites if you can tolerate them. Also, drop the apple and do a good complex carb here. Personally, i'd do 4oz of chicken breast or fish and a sweet potato or beans with some leafy green/fiberous veggies, if possible
Noon Meal: Sometimes I eat a chicken salad with olive oil and cheese. I don't put the croutons or anything else. Just lettuce, chicken, some cheese and olive oil. When I just don't feel like drinking water I drink a diet coke. I know, I'm probably gonna get kidney stones, but sometimes I don't feel like drinking water and when dieting I feel like my body needs to have something sweet. Its like a craving. Its horrible.
This meal is fine, but lose the cheese. Make sure it's grilled chicken, and hopefully it's decent lettuce and not something devoid of nutrients like iceberg. If you're pretty sedentary during this time, stick with the salad and oil and leave carbs out. Also, there's nothing wrong with a diet soda here or there, I drink 1 a day usually too.
Also, sometimes I skip this meal because I don't feel like spending so much money. So instead I go and buy some peanuts from a gas station or something.
THIS is bad. Don't skip the meal, and don't replace it with peanuts! Lean protein source should be in EVERY meal. I'd rather see you have a shake here then nothing at all, although ideally you want whole food meals at all times except PWO, and possibly 1st thing in the morning or right before bed (more on that later)
Snack: 3pm
1 Scoop of Protein Shake
Make this a real meal. Shakes are supplements, not meal replacements. 4-6oz lean protein + either complex carb or healthy fat. Add more veggies
Evening Meal: 5:15 pm after getting home.
This is where I mess up. I live with lots of Mexican family members and there are a lot of women living there. When I get home they have something cooked so its very hard to say no. I eat things like, enchiladas with rice, rice with corn tortillas, beef and corn tortillas, or maybe another potato. It just messes my whole day up. But I try to stay away from breads or flour tortillas.
Ok, you need to work this out the best you can. I can appreciate your situation, but you need to find the strength to turn it down and eat your own food. You're not a 18 year old kid who is at the mercy of what his parents/family cooks. Buy your own food and eat that. Have something like this as a cheat meal with the family once a week or something, but this will destroy you if it's all the time. This meal should be lean protein and DEFINITELY complex carb (yam, sweet potato, lentils, beans, brown rice, quinoa, etc) to fuel your workout
Workout: 7pm
I lift very very hardcore. I lift very heavy, do lots of super sets, and alternate quite a bit. I keep the rest to a minimum and just go to other machines instead of resting. I do about 50 minutes lifting weights and about 10-15 minutes cardio. Running hurts my knees very bad so I do a stepper or something. I hate cardio though. I wish I didn't have to do cardio.
Ok, you're cardio really sucks, this is another big problem for you. 10 mins of cardio is hardly a warm up, no way you're burning any fat in 10 mins. 15 isn't much better. You should be doing AT LEAST 30 mins, ideally 1 hour. I'm currently doing 1 hour fasted in the morning, and 45 mins in the afternoon. I have a crappy schedule too but I make it work someway, somehow. Get your cardio in check and you will see changes!
8:15pm
2 Scoops of Protein
Make sure this is whey protein. Also, even though it's late in the day, I feel it's important to have some carbs PWO. Add 3/4 cup oats to your PWO shake. I mix them in and chew them right up in the shake
10:30
1 Cup of Cottage Cheese
THIS is a good time for the cottage cheese. Depending on your fat needs, you might even be able to add a tbsp of Olive oil here, or a serving of nuts or 1tbsp of natty PB. HOWEVER - since this is your last meal, and the meal before it wasn't really food (whey shake), your best option here by far would be lean beef. Very slow digesting, will keep you good pretty much all night. I know it's tough to eat beef/steak before bed, but if you can, I would.
and if I feel like I didn't intake enough protein I drink another scoop at midnight.
Make this casein, not whey
When I travel this diet gets much worse. More carbs, less protein, less working out.
You know, genetics play a big part. My younger brother doesn't work out, eats whatever he wants, has very little activity during the day, and he still has a good amount of muscle and is shredded. He has amazing abs. He has worked out before, but doesn't really need to maintain.
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