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  1. #1
    lethalppl's Avatar
    lethalppl is offline Associate Member
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    Im back with a new diet

    . Yahoo all the surgry are finally done. So i lost all my muscle that i worked so hard before to get. I can finally get back to workingout. How long do you think for me to get back in shape. Ok my new stats: 6'0 205lbs probably 18 to 25 bf closser to 20s. I have picture up later. I lost most of my muscle from no activitys after the surgrys.
    HERE my diet:

    meal one:8:00 am
    1/2 cup oatmills -cal 150, sodium-0, Fat 3 (.5 sat), carbs 27, pro 5
    6 eggs whites (2 1/2 cups)- cal 180, sodium-690, fat 0, carbs-6, pro 36

    total: cal 330, sodium 690, fat 3, carbs 33, prot 41

    Meal two:10:00 am
    1 can(6 oz) of tuna fish 1 teaspoon ms dash
    cal 150, sodium-625, fat 1.25, carbs-0, pro 33
    2 slices of 9 grain whole wheat bread
    cal 200, sodium 260, fat 2, carb 34 (df-10, sugar-2), pro-10
    2 slices of tomotas (about 1 oz)- unknown help if you know
    1 scoop of strawberry protien shake With H2O
    cal 120, sodium 55mg, carb 4 (sugar 2), pro-22
    Total- cal 470, sodium 940, fat 3.25, carbs 38, pro 65

    Meal three 1:00pm
    8oz of chicken 1 teaspoon ms dash
    cal-? , sod ?, fat? , carbs ?, pro?
    2 1/2 cups of vegas (brocilli, spinich, onions, scallions, green and red peppers, cucumbers)
    1/2 cup of brown rice
    cal- , sod , fat , carbs , pro

    meal 4 3:00
    4 to 6 egg whites (2 to 2 1/2 cups)
    cal 180, sodium-690, fat 0, carbs-6, pro 36
    1 scoop of strawberry protien shake With H2O
    cal 120, sodium 55mg, carb 4 (sugar 2), pro-22
    Total- cal 300, sodium 745, fat 3.25, carbs 10, pro 58

    meal 5 4:00
    1 cantuna fish sandwitch
    cal 150, sodium-625, fat 1.25, carbs-0, pro 33
    2 slices of 9 grain whole wheat bread
    cal 200, sodium 260, fat 2, carb 34 (df-10, sugar-2), pro-10
    2 slices of tomatos (1 oz)
    Total- cal 350, sodium 885, fat 3.25, carbs 34, pro 43

    meal 6 6:00 or later
    4 oz of chicken 1 teaspoon ms. dash
    1 to 2 cups of vegas



    I take 2 teaspoon of creatine and L-gultimine once a day.
    I soon be on ECA.
    ok everything is measure and/or weights
    I sometimes switch turkey, fish for chicken.
    I also have red meat once to twice a week low fat kind.
    I also have shell fish once every 2 weeks-ie lobster or crab
    I mtrying to lose bodyfat keep muscle i have.

    my questions:
    *The fruit issue i read most of post on it- is it good for you or not. IF so when and how much.
    *Can i add 1 tblespn of soybutter a day
    *faxseed oil? why use this.
    *SHould i add another protien shake or not-
    *is this enough cals, protien, etc
    *im worried about level of sodium? how can i cut down while keep eating this stuff.
    *if you know any of levels cal protien etc of ones ido not have filled in. please post it up thx

    *If you see any downfalls please tell me. I love peoples input all the help would be nice. or just tell it looks good is fine too.
    .
    i send a link to my workout post.
    http://anabolicreview.com/vbulletin/...threadid=63224

    i will contiue to update with new info etc
    Last edited by lethalppl; 09-03-2003 at 05:18 PM.

  2. #2
    usualsuspect's Avatar
    usualsuspect is offline Anabolic Member
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    food selections look fine but the diet could use alittle help by manipulating around some macros.

    First and foremost, I would limit your carbs to PWO and PPWO. Drop all carbs prior to your workout to replace with efa's (good fats such as flax oil, natural peanut butter, almonds, etc.). Immediately following an intense workout have a protein shake with dextrose (or a gatorade). An hr. later have carbs again. High gi/low gi...doesn't matter but try to stick to whole foods. Your carb intake in your PPWO meal will be same as PWO carb intake.

    Carb cycling may be of a big help for ya. Try 100g of carbs on day 1, 75 day 2, and 50 day 3...then carb up (about 200carbs give or take...need to ticker here)...repeat...on and on.

    Biggest thing is CARDIO in the morning on an empty stomach. That you probably already know. I hope I didn't bore ya here. Good Luck and keep us updated.

    ~US~

  3. #3
    BDTR's Avatar
    BDTR is offline Retired
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    ^^^ usualsuspect has it dead on.

  4. #4
    HiFi's Avatar
    HiFi is offline Associate Member
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    usualsuspect.. im about 170 and u say gatorade with protein shake.. well 1 serving is 30 g carbs , 30 g sugar.. is that good enough.. cuz im 170 lbs.. but im just wondering.. if a cycle carbs like you said.. it would be pretty hard to get down to only 50 g of carbs

  5. #5
    italian2004 is offline New Member
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    i think ur diets to high in sodium, maybe cut salsa and use pepper instead, get the low sodium tuna fish, and maybe one meal instead of egg whites again have a plain chicken breast with ms dash. sodium is abig thing it will make u retain water, and deff deff havea carb up day

  6. #6
    lethalppl's Avatar
    lethalppl is offline Associate Member
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    Quote Originally Posted by italian2004
    i think ur diets to high in sodium, maybe cut salsa and use pepper instead, get the low sodium tuna fish, and maybe one meal instead of egg whites again have a plain chicken breast with ms dash. sodium is abig thing it will make u retain water, and deff deff havea carb up day
    I know im right around 3000 mg+ of soduim. i can not find low sudiom tuna fish anywhere. I took out the salsa like you said. Really not worth the soduim. Ok so u think 12 eggs to much?? SO i should eat 3 chicken breast a day? THats really hard for me. Could i substitute a something for second tuna fish sandwitch instead of eggs? I still working on info on chicken can not find cal, pro, carbs info anywhere.

    I can tell that im retaining some water. But It not that big deal to me
    Last edited by lethalppl; 09-03-2003 at 05:33 PM.

  7. #7
    italian2004 is offline New Member
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    try this i do a lot of modeling for calvin kline versace adn so on, if u wanna be lean i proimse this will work:
    4 - 5 X a week 40 min cardio on an empty stomach
    2 xenadrine rfa
    wait 1 hour after cardio

    meal 1
    1/2 cup of oats with splenda or sugar free syrup
    2 scoop protien shake (designer whey, optimum or nitro tech)
    meal 2
    u-turn or detour protien bar
    2 xenadrine rfa 1
    Meal 3
    grilled chicken breast with 1/2 cup of oats with splenda or sugar free syrup
    1 xenadrine rfa-1
    meal 4
    1 can of bumble bee or star kist low soidum tuna fish with 1 table spoon of hiemanns just 2 good mayo
    2 cups of broccli
    you can get the tuna at giant foods, food lands, walmart they have it there usually they have the star kist one its ilke 1.52 a can
    meal 5
    8 egg whites with some pepper with broccli or sugar free jello
    Meal 6
    protien shake with a boca burger or sugar free jello

    i know ppl say to take a post workout shake with carbs thats up to u, i lift at like 7 and get down about 745 so i just have a shake with 10g of glutamine works good for me.

    as for training, do 14,12,10 and only have a 30sec rest in between sets do 4 exercising for each body part
    abs 4 times a week

    take cla,multi,vit C,E,dandlion root, and xenadrine rfa-1 or clen

  8. #8
    lethalppl's Avatar
    lethalppl is offline Associate Member
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    THis is thx to help of itilianstallion guy Made me revamp my sodium and change out for chicken.
    HERE revamp of my diet: So tell me how u like it

    meal one:8:00 am
    *1/2 cup oatmills
    -cal 150, sodium-0, Fat 3 (.5 sat), carbs 27, pro 5
    *6 eggs whites (2 1/2 cups)
    -cal 180, sodium-600, fat 0, carbs-6, pro 36
    total: cal 330, sodium 600, fat 3, carbs 33, prot 41

    Meal two:10:00 am
    *4 oz of chicken
    -cal 176, sod-83.5 fat 4 (sat. 1.75), carb 0
    *1 scoop of strawberry protien shake With H2O
    cal 120, sodium 55mg, carb 4 (sugar 2), pro-22
    *1 pill omaga 3
    cal 15 sod 0 fat-1.5 carb-0 pro0
    Total- cal 296, sodium 138.5, fat 5.5, carbs 4, pro 61

    Meal three 1:00pm
    *8oz of chicken 1 teaspoon ms dash
    cal-352 , sod 167, fat 8(sat 2.5) , carbs 0, pro 70
    *2 1/2 cups of vegas (brocilli, spinich, onions, scallions, green and red peppers, cucumbers)
    *1/2 cup of brown rice
    cal-108 , sod 5, fat 1, carbs 23(df1), pro 2.5
    *1 pill omaga 3
    cal 15 sod 0 fat-1.5 carb-0 pro0
    Total- cal 475, sodium 172, fat 10.5, carbs 23, pro 72.5

    meal 4 3:00
    *4 to 6 egg whites (2 to 2 1/2 cups)
    cal 180, sodium-600, fat 0, carbs-6, pro 36
    *1 scoop of strawberry protien shake With H2O
    cal 120, sodium 55mg, carb 4 (sugar 2), pro-22
    *1 pill omaga 3
    cal 15 sod 0 fat-1.5 carb-0 pro0
    Total- cal 315, sodium 655, fat 4.55, carbs 10, pro 58

    meal 5 4:00
    *1 cantuna fish sandwitch
    cal 150, sodium-625, fat 1.25, carbs-0, pro 33
    *2 slices of 9 grain whole wheat bread
    cal 200, sodium 260, fat 2, carb 34 (df-10, sugar-2), pro-10
    *2 slices of tomatos (1 oz)
    Total- cal 350, sodium 885, fat 3.25, carbs 34, pro 43

    meal 6 6:00 or later
    *4 oz of chicken 1 teaspoon ms. dash
    -cal 176, sod-83.5 fat 4 (sat. 1.75), carb 0, pro 35
    1 to 2 cups of vegas
    *1 pill omaga 3
    cal 15 sod 0 fat-1.5 carb-0 pro0
    Total- cal 191, sodium 83.5, fat 5.5, carbs 2, pro 35

    Meal 7 8:00 or later
    *1 scoop of strawberry protien shake With H2O
    cal 120, sodium 55mg, carb 4 (sugar 2), pro-22
    *2 pill omaga 3
    cal 30 sod 0 fat-3 carb-0 pro0
    Grand TOTAL
    CAL-2142 SOD 2589 FAT 36.25 CARB 108 PRO 332.5



    I take 2 teaspoon of creatine and 15g of L-gultimine once a day.
    I soon be on ECA.
    ok everything is measure and/or weights
    I sometimes switch turkey, fish for chicken.
    I also have red meat once to twice a week low fat kind.
    I also have shell fish once every 2 weeks-ie lobster or crab
    I mtrying to lose bodyfat keep muscle i have.

    my questions:
    *what is dextrose? and why is it better than simple sugars ex OJ?
    I workout around 7:00 PM should i still take simple sugar and complex carb after????
    *The fruit issue i read most of post on it- is it good for you or not. IF so when and how much.
    *Can i add 1 tblespn of soybutter(LESS FAT PEANUTBUTTER) a day
    *is this enough cals, protien, etc
    *Is this still to much sodium
    *if you know any of levels cal protien etc of ones ido not have filled in. please post it up thx
    So people let me know what u think?
    PS i can not workout in morning just can t. so i run for 1 hour after my workouts besides leg day. so about 4 to 5 days a week.

    *If you see any downfalls please tell me. I love peoples input all the help would be nice. or just tell it looks good is fine too.
    .
    i send a link to my workout post.
    http://anabolicreview.com/vbulletin/...threadid=63224
    Last edited by lethalppl; 09-15-2003 at 11:53 AM.

  9. #9
    lethalppl's Avatar
    lethalppl is offline Associate Member
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    ok guys

    i found low sodium tuna fish dam that is expensive i could eat piece of chicken for that price. SO why would someone take tuna over chicken is because of the fat or other reasons. OK one more question. I just got omega 3(something) so how mcuh do i take of this and when do i take this.

  10. #10
    lethalppl's Avatar
    lethalppl is offline Associate Member
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    SO i revamp my diet again. Learning more and more each and every day on here. I love being back. I start working my tris this week too so that be nice but only light weight.

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