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Thread: alone diet plan

  1. #1
    Alone's Avatar
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    alone diet plan

    Hello everyone
    first of all i need to thank you for all of great info you guys sharing in this forums i am visiting diet forums on once every day not really a talky person but well info here really helped me with my diet and life style change i will post my diet and info with pic .
    i started at 112 kg + 3 months ago with aim of keeping my muscle % same and burn my fat i had increasing power in gym my wight keep going higher and higher

    age : 24
    wight : between 95.500 and 96.200
    hight : 190 cm
    BF: ?

    my current diet

    8:00 am
    25 grm 100% protein shake+ 3/4 cup lentil + 5 white eggs
    10:00am
    1 full tuna Low fat with omega 3 and 10 - 12 almonds
    13:00
    lunch time
    150 grm < chicken breast or beef >
    100 grm brown rise or pasta or potato
    small low fat yogurt
    150 grm salad
    and ofc green vegies
    14:00
    pre work out
    50 grm ota + 25 grm 100% protein < no carb no laktoz>
    30 min later BSN explode and i hit gym
    16:00
    post work out
    again 25 grm protein shake < i dont know what to add as complex carb source here>
    18:00
    i have small low fat yogurt, green vegies and 100 grm chicken breast
    20:00
    my last meal i have tuna and 3 white eggs with 150 grm salad

    i know my diet plan is not perfect but as i am student i have really hard time to keep my diet up some time i take a break in middle of class to go and eat my meals and preparing my meals mostly the day before my work out is
    6 days
    4 days is lifting + 55 min of low intensive cardio keeping my HR between 125 - 140
    2 days is just cardio around 80 mins 15 min high intensive < speed interval>
    30 mins are medium intensive < high hills > and 25 min of low intensive cardio just walking with speed of 6.5
    i will post links to my pic and i would like to have BF estimation as well and all of advice are welcome i am open to suggestions and my aim is to have 13-14% BF i dont care how hard is gonna be or how long is gonna take as i am really happy with my new life style.
    and sadly in Cyprus i dont have access to many of foods you guys have in us like cotton cheese so i had to replace them with similar foods
    < sorry for my crap English i am trying to do my best dont laugh at me >
    http://img703.imageshack.us/i/24786298.jpg/
    http://img10.imageshack.us/i/79386397.jpg/
    http://img703.imageshack.us/i/16420198.jpg/

  2. #2
    Alone's Avatar
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    yoohoo anyone here :P i need some serious advice

  3. #3
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    Need to see macros for your meals mate, we have no idea how much you're eating.

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    ye sure i will work on it asap i mean right now give me 20 min will be done

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    first time i am trying to make macro but gonna do my best

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    Quote Originally Posted by Alone View Post
    first time i am trying to make macro but gonna do my best
    No problem - you can try a website like www.livestrong.com/myplate

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    eal 1: 125/30/12/1 len
    75/1 /30/ 3 egg
    106/1/24/ 0 prot

    meal 2: 54/2/2/8 almonds
    92/1/21/0.4 tuna

    meal 3: 231/0/43/5 chiken breast
    220/43/8/0 pasta
    154/17/13/4 yugurt

    meal 4: 106/1/24/ 0 prot shake
    220/40/8/4 ota

    + PWO shake 106/1/24/ 0

    meal 5: 110/0/25/2 chiken
    154/17/13/4 low fat yugurt

    meal 6: 92/1/21/0.4 tuna
    54/0/20/2 3x white egg

    over all =

    CAL/CARB/prot/ fat

    1899/139/277/ 35

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    gbric i dont know how accurate it is i just use http://nutritiondata.self.com/ to estimate it and reading the nutrition facts on foods :P and 1 more thing gbric what you think about my BF % ?
    again thanks for your attention

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    and by the way few more info about my work out plan
    its really hard for me to transulate all moves to english but for example my military shoulder press is
    1 x 20 - 2x5 - 1x20 - 1x4 - 1 x 3 i lift 10-10 kg - 25-25 kg - 10-10 kg - 30-30 kg and 32.5 - 32.5 kg so in 2 last set i go all out with out any help
    ---------- 1 min rest--}--- 2 min rest----
    and some are like
    1 x 20 - 2 x 8
    with 1 min rest between
    first day is chest + back arm
    second is shoulders + arm
    3th day is back and legs < thats just hard > :P
    Last edited by Alone; 03-07-2011 at 01:35 PM.

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    Quote Originally Posted by Alone View Post
    gbric i dont know how accurate it is i just use http://nutritiondata.self.com/ to estimate it and reading the nutrition facts on foods :P and 1 more thing gbric what you think about my BF % ?
    again thanks for your attention
    thts my fav site for macros ^ and ur bf, i would guess 16/17%.

  11. #11
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    Quote Originally Posted by Alone View Post
    eal 1: 125/30/12/1 len
    75/1 /30/ 3 egg
    106/1/24/ 0 prot im a bit confused, whts len and whts prot? did u mean protein shake? heres what i wuld suggest for a good cuting breakfast anyway, 6 egg whites instead of whole eggs with about 75g raw wegiht oatmeal. get a good multi and EFA's aswell, i know u dont have gr8 english so ask if u dont understand anything.

    meal 2: 54/2/2/8 almonds
    92/1/21/0.4 tuna almods are fine in moderation, bu ti would keep them for evening meel b4 bed. get some brown rice/whole wheat pasta/sweet potatoe for carbs in there. aim for 50g carbs. up your protein to 35-40g here with more tuna.

    meal 3: 231/0/43/5 chiken breast
    220/43/8/0 pasta
    154/17/13/4 yugurt good meal! have some vege aswell though, brocolli/asparogos r my preferances.

    meal 4: 106/1/24/ 0 prot shake
    220/40/8/4 ota is this pre-workout? if so, keep oats about an hour before workout. i find im bloated and have gotten sick a good few times by eating to close to wrokout. have chiken/tuna instead of a shake here aswell, only rely on shakes 2x a day if u can.

    + PWO shake 106/1/24/ 0 need more protein, u shuld aim for 35-40g of protein PWO. mix it with skimmed milk for some extra protein aswell.

    meal 5: 110/0/25/2 chiken
    154/17/13/4 low fat yugurt need a carb source. same sources as before, some vege aswell.

    meal 6: 92/1/21/0.4 tuna
    54/0/20/2 3x white egg not a good last meal. fish isnt a good choice for protein before bed, u said u cant get cottage cheese (well u said cotton cheese...) so im guessing u cant get casein protein, lean beef is best whole food before bed. ditch the eggs aswell. have some natural peanut butter or the almonds here with beef.

    over all =

    CAL/CARB/prot/ fat

    1899/139/277/ 35
    for other guys who dont understand european measurements 96kg is 211ibs and 190cm is 6"3 :P

    for ur height i would think 1900kcal is 2 low below ur MC for cutting, u didnt say wht is was but off the top of my head i would guess about 2800kcal. plenty of places u can work it out! aim for 500-600 calories less then that anyway. those carbs should come up a bit for a guy your size, 160g carbs would be good for cutting. u didnt say when ur cardio is but i assume ur doing it in the morning? your protein could come up to 300g and ur fat should definately come up to 60g.

  12. #12
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    Quote Originally Posted by Alone View Post
    and by the way few more info about my work out plan
    its really hard for me to transulate all moves to english but for example my military shoulder press is
    1 x 20 - 2x5 - 1x20 - 1x4 - 1 x 3 i lift 10-10 kg - 25-25 kg - 10-10 kg - 30-30 kg and 32.5 - 32.5 kg so in 2 last set i go all out with out any help
    ---------- 1 min rest--}--- 2 min rest----
    and some are like
    1 x 20 - 2 x 8
    with 1 min rest between
    first day is chest + back arm
    second is shoulders + arm
    3th day is back and legs < thats just hard > :P
    dont like ur workout, i know u cant translate everything properly but u can post in workout forum and so ur best is my advice! by back arm do u mean tricep..? tripcep is the back of ur arm, opposite bicep. and chest and tricep on same day isnt a good idea, do chest and bicep on the same day, shoulders and triceps on the same day. back and legs on the same day?! tht is a complete no no :P ur back and legs are ur 2 largest muscle groups and need to be done on their own days. u shuld workout 4 days a week to allow for back and legs on their own days.

  13. #13
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    Hi gucks
    len is lenti i just miss type that
    about my cardio and lifting
    Mo/tu/fr/sa i go to gym around 5 pm which means 1 hour and 45 min after my lunch and 30 min after my protein shake with ota
    we/th i go to gym at 11:00 after breakfast
    my cardio in normal days is
    walking at 7.5 speed
    and increasing incline 1 per 5 min keep it till 40 min then 15 min of normal byc
    --------------------------------------------------------------------------------
    eal 1: 125/30/12/1 lentil
    75/1 /30/ 3 egg
    106/1/24/ 0 prot

    meal 2: 54/2/2/8 almonds
    92/1/21/0.4 tuna
    Gonna replace almonds with 50 grm ota which give me 30 grm extra carb

    meal 3: 231/0/43/5 chiken breast
    220/43/8/0 pasta
    154/17/13/4 yugurt
    i will add some green vegies here as u suggested i take this meal 1:45 hour before i hit gym

    meal 4: 106/1/24/ 0 prot shake
    220/40/8/4 ota
    its my pre work out meal 45 min before i hit gym

    + PWO shake 106/1/24/ 0
    i will add skimmed milk as you suggested

    meal 5: 110/0/25/2 chiken
    154/17/13/4 low fat yugurt
    gonna add 50 grm ota here as well

    meal 6: 92/1/21/0.4 tuna
    54/0/20/2 3x white egg
    i can take beef np and i can get low fat normal cheese if that ok to consume it before sleep but tell me how much do i need

    so in the end i add extra 60 grm complex carb
    for protein i can increase the amound of protein in meal 6 and 5
    and about fat i can add 2 extra spoon of olive oil . and i forgot to add that i take fish oil pills and multi vitamin in the morning
    so if u still think i can improve it let me know please and thank you for your time really appreciate it.
    -------------------------------------------------------------------------------
    my lifting program

    day 1 : chest - triceps
    day 2 :shoulders - bicep
    day 3: back - legs <ye this one is hard as hell after gym take me like 30 min to go back to home which is like 15 min of normal walking>
    Last edited by Alone; 03-07-2011 at 11:58 PM.

  14. #14
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    I'd put your bodyfat at around 15% or so.

    As for the diet and training, i'm gonna let Gucks run with this one!

  15. #15
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    Quote Originally Posted by gbrice75 View Post
    I'd put your bodyfat at around 15% or so.

    As for the diet and training, i'm gonna let Gucks run with this one!
    lol, u'll let me take the foreigners..? i must be moving up in the world.

  16. #16
    Alone's Avatar
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    gucks dont worry i dont bite =))

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    Quote Originally Posted by Alone View Post
    Hi gucks
    len is lenti i just miss type that
    about my cardio and lifting
    Mo/tu/fr/sa i go to gym around 5 pm which means 1 hour and 45 min after my lunch and 30 min after my protein shake with ota
    we/th i go to gym at 11:00 after breakfast
    my cardio in normal days is
    walking at 7.5 speed
    and increasing incline 1 per 5 min keep it till 40 min then 15 min of normal byc
    --------------------------------------------------------------------------------
    eal 1: 125/30/12/1 lentil lentils are fine, but u need more egg whites, 6 of them. and u need complex carbs in the morning. oats are first choice of just about every1 for breakfast. i never see the need for a shake in the morning but keep it if u really want..
    75/1 /30/ 3 egg
    106/1/24/ 0 prot

    meal 2: 54/2/2/8 almonds
    92/1/21/0.4 tuna
    Gonna replace almonds with 50 grm ota which give me 30 grm extra carb good changes. some fruit/vege aswell.

    meal 3: 231/0/43/5 chiken breast
    220/43/8/0 pasta make sure its whole meal pasta.
    154/17/13/4 yugurt
    i will add some green vegies here as u suggested i take this meal 1:45 hour before i hit gym good to go.

    meal 4: 106/1/24/ 0 prot shake
    220/40/8/4 ota
    its my pre work out meal 45 min before i hit gym i prefer whole food pre-workout. tuna/egg whites instead of that shake. 45 mins -1 hour is a good time gap before workout

    + PWO shake 106/1/24/ 0
    i will add skimmed milk as you suggested milk is good, but u still need more whey. add an extra scoop.

    meal 5: 110/0/25/2 chiken
    154/17/13/4 low fat yugurt
    gonna add 50 grm ota here as well good changes, some vege aswell.

    meal 6: 92/1/21/0.4 tuna
    54/0/20/2 3x white egg
    i can take beef np and i can get low fat normal cheese if that ok to consume it before sleep but tell me how much do i need
    normal cheese isnt as good as cottage cheese, cottage cheese is very low fat and absorbs very slowly. beef wuld be better.

    so in the end i add extra 60 grm complex carb perfect!
    for protein i can increase the amound of protein in meal 6 and 5 increase ur protein PWO esspecially
    and about fat i can add 2 extra spoon of olive oil . and i forgot to add that i take fish oil pills and multi vitamin in the morning
    so if u still think i can improve it let me know please and thank you for your time really appreciate it.
    r u counting the fish oils in ur fat..? 35g is EXTREMELY low. it needs to be at least 50g. take 10g of fat from fish in morning and with diner. the almonds before u go to bed aswell.
    -------------------------------------------------------------------------------
    my lifting program

    day 1 : chest - triceps
    day 2 :shoulders - bicep
    day 3: back - legs <ye this one is hard as hell after gym take me like 30 min to go back to home which is like 15 min of normal walking>
    it really would be worth ur while spliting up legs and back...they're your 2 largest muslce groups! if u cant go to the gym an extra day then do this:
    day 1:chest + arms
    day 2:back
    day 3:legs + shoulders

  18. #18
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    thank you gucks i will changed my diet as you suggested . i keep u you update about the outcomes

  19. #19
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    Quote Originally Posted by Gucks View Post
    lol, u'll let me take the foreigners..? i must be moving up in the world.
    lol, gotta start somewhere! =)

  20. #20
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    gucks i changed my cardio but just wanted to check with you

    6am till 6:45 fast walking around football field
    after work out 80 min of cardio Hr between 110/140 +900 cal burn ! each day in gym with out counting wight lifting training
    so i just wanted to know its to much ? do i need rework my diet ?
    need abit of advice
    aa forgot to add i lost almost 2kg since new diet and new cardio plan !

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