Plz Help!

[enoola]

Hi i need some help with my diet.

Age: 22
Height: Not sure but not far off 6"0
Weight: 105Kgs
body type: Fat Fat Fat
Goal: To lose a lot fat and gain muscle
Histroy: I used to weigh 125 kgs and i went down to 87kgs (lost 38kgs) on the alkaline diet, no meat just veggies in 3 months. I also did a heaps of cardio. Stupid me didnt think about what was going to happen when i started eating junk again. To cut a long story short, i lost heaps of muscle and i ended up putting most of the weight back on.

Two weeks ago i started weight training after read Arnold's book on body buiding ( i was inspired). Im taking protein powder, creatine, tribulios, HMB and fish oil tabs as well as a multi vitamin
Im doing weight training about 4 days a week and am going to start doing cardio in the mornings 6 days a week for about 45 mins (fast walking, keeping it low intensity).

Im also thinking about taking clenbuterol to help me.

Here are my meals (i did get some help but need more advice)

meal 1 (6am) - protein shake
meal 2 (7am) - apple and grape fruit
meal 3 (9am) - 3 egg whites with 3 low fat crackers
meal 4 (12pm) - 1 can tuna in water with a salad sandwich
meal 5 (4pm) - chicken breast with salad
work out
meal 6 - protein shake

I drink about 6-7 Liters of water a day. Please keep in mind i want to lose plenty of fat and gain a nice amount of muscle (naturally for the time being)

Any advice would be greatly appreciated and SwoleCat i would also appreciate some advice from you as i have read my thread that you have answered. Thanks

[enoola]

Any advice would be greatly appreciated and SwoleCat i would also appreciate some advice from you as i have read many threads that you have answered. Thanks

[Mu'min]

Do a search on this topic and you will find a LOT of information on this subject.

[enoola]

Anyone else got any input?

[cb25]

check the top of the forum for rambo's post "the unofficial how to cut guide"

it'll answer a lot of questions that you have...

specifically, you'll want to fix your PWO shake to include dextrose to replenish glycogen and trigger an insulin strike.

it also seems like you'll be severely restricting your calories unecessarily...you'll want to bump it up a bit from what I can see...

[enoola]

Thanks, will read!

Just one question is "dextrose" the same as glucose?

[cb25]

exactly...

[SwoleCat]

Please read that guide.

Your diet is going to leave you like a 10 year old basketball player.

~SC~

[enoola]

Ok i think i have fixed my diet up now. This is just a typical day. Im also going to start adding 2 tea spoons of glucose to meal 6. Please take a look

Meal 1: Protein Shake
Meal 2: 1 apple and 1 grape fruit
Meal 3: 4 egg whites and 1 yolk with 4 rye cracker
Meal 4: Salad sandwich (rye bread) 1 can tuna
Meal 5: (pre work out) 2 chicken breasts and 1/2 cup brown rice with a small salad
Meal 6: (post work out) Protein shake
Meal 7: Tuna Salad

I drink about 8L water a day (almost 2 gallons)

[tatertoos]

Guru's go at it!!!

Try dieting first prior to drugs (i.e. clen) it pays off way more. I made that mistake. Save your money for protein powder and SwoleCat T-shirts...

[enoola]

I think thats what im going to do. I wont take clen for a while. Any1 please comment on the new diet

[SwoleCat]

What posts did you read and refer to in the construction of your new outline?

Looks about the same! It was already suggested you pay close attention to the post-workout feeding(s), yet you have the same meals there.

I'd scour a bit more brutha.

~SC~

[enoola]

SwoleCat, i added up the protein for the day and it was about 230g and the carbs were about 130g. I read the cutting diet and followed the guidlines below. Am i not eating enough protein? Please help me out.

Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

[LeanMeOut]

Bro... ok listen. I know you said you used to be fat so you are afraid to take in too many calories, but you can't cut yourself that thin with food for a few reasons. First is your SANITY, lol. Second you are going to lose way too much weight both from fat and MUSCLE which I am sure you don't want. I was once fat too, and my metabolism to be frank completely sucks. But with this dieting stuff you gotta do a lot of trial and error and see what works for you. Here is what my Diet consists of, and it has worked great for me:

http://www.anabolicreview.com/vbulle...ad.php?t=79849


I am also going to reply again and post what I think you need to add to certain parts of the diet.


Mike

[LeanMeOut]

IN CAPS

SwoleCat, i added up the protein for the day and it was about 230g and the carbs were about 130g. I read the cutting diet and followed the guidlines below. Am i not eating enough protein? Please help me out.

Meal 1:
Lean Protein, 1/2 cup oatmeal

WHAT KIND OF PROTEIN? SHAKE?? EGGS?

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

AGAIN WHAT IS MEANT BY LEAN PROTEIN? STEAK MAYBE?

Meal 3:
Veggies, Lean Protein

LEAN PROTEIN AGAIN...??? WHAT IS IT? AND WHERE ARE YOUR FATS IN THIS MEAL COMING FROM?

Workout

Meal 4:
PWO Nutrition

ADD DETROSE AND PROTEIN HERE....

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

EAT THIS MEAL 1.5 HOURS AFTER YOUR SHAKE WITH DEXTROSE.

Meal 6:
Shake with Flax

GOOD

ALSO.... MAKE SURE YOUR RICE IS BROWN RICE, AND STAY AWAY FROM INSTANT OATMEAL. POST ANOTHER DIET PLAN AND I AM SURE SOMEONE WILL CRITIQUE IT EVEN BETTER FOR YOU.

[J-F]

IN CAPS

Hahaha! swole's teachers pet

j/k

[LeanMeOut]

Hahaha! swole's teachers pet

j/k

[enoola]

Thank you ver much for that LeanMeOut. I will print it off and take a look. Thanks again!

[SwoleCat]

He said that because the "IN CAPS" is my usual standard method of replying.

Good lookin' out on this guy, thanks.
~SC~

[enoola]

Ok boys please tell me this is looking better (im always on different shifts, so the times i eat will be different)

Meal 1
2x Scoops protein (23g Pro / 15g Carb)
2x Eggs (whole) (27g Pro)
3/4 cup oatmeal (5g Prp / 30g Carb)

Meal 2
1x Can tuna (100g) (25g Pro / Carb 0)
5x Rye Crackers (2.3 Pro / 15g Carb)

Meal 3
1 1/2 chicken breast (39g Pro) (swap with lean steak on some days)
3/4 Cup Brown Rice (3.7 Pro / 36g Carb)
Some veggies

Meal 4 (Pre-Workout)
2x Scoops Protein (23g Pro / 15g Carb)
40g Creatine

Meal 5 (Post-Workout)
2x Scoops Protein (23g Pro / 15g Carb)
2x Tea Spoons Dextrose or Glucose (depends if i can find dextrose)

Meal 6
Either 1 1/2 chicken breast or lean steak
Veggies (brocoli, tomatoe, cucumber, lettuce)

Meal 7
2x Scoops Protein (23g Pro / 15g Carb)

Sleep

Im taking salmon oil tabs, tribulus, HMB and creatine. Also i take centrum multi vitamin and im gonna add flax seed oil to my diet

SwoleCat, LeanMeOut and who ever else please help me out! Am i on the right track now? What do i need to add or take away?

[enoola]

I also forgot to add that ill be doing morning cardio about 4-5days a week for 45 mins. And ill be weight training 4-5 days a week.

[LeanMeOut]

It looks much better than what you posted before... but here are a few more suggestions:


Meal 2 - Ditch the rye crackers and add flax oil

Meal 3 - I would eat some fat free cottage cheese in place of the brown rice and move it to meal 6

Meal 5 - I think you are going to need a little more dextrose than 2 teaspoons... try more like 1/3 - 1/2 cup.

Meal 6 - Add some brown rice, you have no real carbs in this meal otherwise.


Meal 7 - Add some flax oil.

I am just curious, what kind of protein powder are you using? Looks like awful low protein ammounts and high carbs.

Most protein powders are like 20-23g Protein and 3-5g carbs at most. I think you need to find a new brand.

Looks much better though

Mike

[enoola]

Thanks Heaps, i will make the changes. As for my protein power, here is the web site info about it http://www.bodyscience.com.au/?page=...&product_id=46. I was told its really good but if you reccomend any type of brand that would help. Thanks for al lthe advise. If anyone else wants to make suggestion they would be much appreciated.

[enoola]

Guys, just with the dextrose. I just bought some, when i was buying it the guy asked me what im gonna use it for and when i told him, he said that i shouldnt be doing that. He wanted me to buy some amino acids instead. He told me that the dextrose is pure fat.

Also my protein powder has 23g Protein to 15g Carbs. If i add more dextrose in it that will boost the carbs right up. Can i please get some H-E-L-P

[Elliot]

dextrose is glucose... go back with a shovel and smash him in the face asking if he wants to jerk you anymore....

[enoola]

Any1 else got some input??? SwoleCat? LeanMeOut??

[tatertoos]

Be careful with dextrose. Make sure you use it wisely: only in PWO shakes when cutting(amounts will very per individual). Too much will make you fatter!!!

Also, you might want to get some protein powder with lower carbs if you are cutting.