really use help on grocery list

**Sigmaguy2** · 03-16-2004, 12:07 AM

ok to start off some background:
starting new cycle=2cc's cyp a week and 2cc's eq
178-180ish range with around 10% bf.....6'0 ectomorph
goal to add lean mass, and cut down some...still some stomach fat that wont go away
ok i am about to start my new diet and was looking for some food ideas to put on my grocery list....gonna have the basics

eggs=hardboiled for bfast
12 grain bread
potatoes=red
brown& white rice
ground turkey
ground beef
boneless skinless chicken breast
peanuts no salt
everything bagels
chunk light & solid white tuna
frozen veggies=mainly broccoli
low fat butter
pre-cooked frozen shrimp
bananas
low fat yogurt
maybe a few healthy choice dinners
pasta
also drink a weight gainer for bfast for extra calories and protein shake post workout before bed.
vitamins= multi, C, E, super B, Fish oil
gonna try to actually get 6 meals a day this time around

also any ideas as to how to get those 6 meals a day would be appreciated
thanks for any input guys

**bigsd67** · 03-16-2004, 05:36 AM

Originally Posted by Sigmaguy2

also any ideas as to how to get those 6 meals a day would be appreciated
thanks for any input guys

eat every 2-3 hours....that helps

seriously though your grocery list looks good. if you must use shakes just make sure to alternate a solid meal with a liquid one. dont do two liquid meals back to back. other than that make sure you are eating constantly even 7 meals if you have to.

**DEVLDOG** · 03-16-2004, 07:03 AM

i would cut out the dairy products,low fat or not.watch the fruit and veggies.drop the white rice and pasta.and only eat your carbs in 2 meals.one being morning meal and of course PWM.

**DEVLDOG** · 03-16-2004, 07:05 AM

oh yea,drop the bagels,bread and butter too...focus on protiens..chicken,red meat,fish...peanuts are ok..you say you want to lean out but bulk at the same time..pick one or the other as you wont be able to do both at the same time

chinups · 03-16-2004, 07:15 AM

I got this off someone here or another board but i think it is helpful.

Diet Guidelines:

Avoid All starches, You don't need them if your goal is to get down to 4-7 ****ing Percent BodyFat.

1. Eat Tons of Green Veggies (Fiber)

2. Eat Lots of Healthy Fats ex. Steak, Flax Oil, E.v. OliveOil, Salmon, Fish Oils, etc. (Energy)

3. Eat TONS of Protein (Preserve Muscles)

4. DRINK 1 1/2 gallons of H20 a day AT LEAST.

Avoid ALL fruit drinks, Juices, rice, breads.

Eat carbos ONLY after a grueling Glycogen depleting workout.

You will have Tons of energy from the Healthy Fats,
Good digestion from the Fiber,
and great Muscle Hardness and Protection from the Protein.

Healthy Fats = Energy
Protein = Muscle Hardness, Muscle Protection
Fiber = Digestion, and various other health Benefits.

Healthy Fats, Lots of Fiber, And TONS of Protein. That's the key.

Not only will you DROP bodyfat while maintaing Muscle, but you will ALSO have an abundance of energy and your skin (complexion) will be looking great as well.

Example of a Day...

1. 3 servings of Whey/ 1 tablespoon of Flax Oil
2. 8 - 10oz London Broil Steak (Extra Lean)/ 1-2 cups Green Veggies.
3. Grilled Salmon/ 1-2 cups Green Veggies.
4. 3 servings of Whey/ 1 tablespoon of Flax Oil
5. 2 Cans of Tuna/ Chopped Onions/Celery/ 1 tablespoon of Safflower Mayonaise.
6. (Post Workout) MRP or 2 servings of Whey/10oz Orange Juice.
7. 8-10oz Extra Lean Steak/ 2 cups Veggies.

Breaks Down to about :
Protein 1.5 - 2 grams per lb of Bodyweight
Fat .5 - .75grams per lb of Bodyweight
Carbs (only post workout) 30-50 grams
Fiber in the form of Green Veggies - As much as Possible.

Supplements:

Do NOT take ANY FAT BURNERS...why? They will Surpress your appetite TOO much, You need to eat every 2 hours. If you take a fat burner you won't be up to it.

chinups · 03-16-2004, 07:24 AM

I personally would clean that diet up alot. Cut some of the dairy/pasta/bagels-breads that you are eating also some of the fruits/sugars you are eating. It seems like you want to rip up and get alittle more leaner if so you need to clean it a bit. If you are trying to get jacked with some lean gains I think diet looks good. And no matter what just do mad cardio to burn off excess calories. And just like the other bros said add in a shake or two throughout the day to make things easier.

**Money Boss Hustla** · 03-16-2004, 07:35 AM

Originally Posted by chinups

2. Eat Lots of Healthy Fats ex. Steak

I personally don't consider fat from red meat healthy.

chinups · 03-16-2004, 08:30 AM

What is healthy? Are we talking looks or an overall balanced healthy diet? Lean meat is good and you can have in moderatin like anything else.

**Kim2884** · 03-16-2004, 08:41 AM

Fat from red meat isn't healthy...it's not harmful in moderate amounts if you're getting healthy fats elsewhere, but in and of itself, it's the same kind of fat you'd get from butter, lard, cream and cheese.

chinups · 03-16-2004, 08:56 AM

O no. You def don't want red meat fats for your fat intake. You guys are completely right. I am saying that you can have lean meat in your diet from time to time. I get fats from other means.

**AbsolutelyLethal** · 03-16-2004, 09:01 AM

The best tasting fats then!!!

Personally im torn on what one should do for bulking. Some say complex carbs only except for simple PWO, seperate P C and F. Ratio of 45-35-25

Others Ive read mix the 3 except PWO. They eat 2X bodyweight in Protein, fat in whey shakes(made with milk), carbs not counted but used to fill you up. Trace carbs after 6-7 pm unless its for PWO. Little to no fat and carbs last meal of the day....

I think its like cutting, it depends on the person's body, metabolism, genetics, tendency to hold/gain fat, etc....

Originally Posted by Kim2884

Fat from red meat isn't healthy...it's not harmful in moderate amounts if you're getting healthy fats elsewhere, but in and of itself, it's the same kind of fat you'd get from butter, lard, cream and cheese.

**Money Boss Hustla** · 03-16-2004, 09:05 AM

Originally Posted by chinups

O no. You def don't want red meat fats for your fat intake. You guys are completely right. I am saying that you can have lean meat in your diet from time to time. I get fats from other means.

It just didn't appear that way in your previous post.

chinups · 03-16-2004, 09:23 AM

I think the difference between bulking and cutting are the cals you take in. You should always try to keep the foods clean. I gues you are going to have to see what your body adjust too.

**daman1** · 03-16-2004, 10:01 AM

Originally Posted by DEVLDOG

oh yea,drop the bagels,bread and butter too...focus on protiens..chicken,red meat,fish...peanuts are ok..you say you want to lean out but bulk at the same time..pick one or the other as you wont be able to do both at the same time

Man your avatar is f*cking badass bro, just had to say something. I catch myself staring everytime for like 30 seconds

**Sigmaguy2** · 03-16-2004, 11:29 AM

so i am thinking cut out the bread, bagels, and pasta.......now should i try to just not eat any carbs except for PWO or for breakfast and PWO??? and what about the hardboiled eggs...can i keep those in for breakfast.....could someone maybe give me a sample of breakfast without the breads?

**daman1** · 03-16-2004, 12:08 PM

Originally Posted by Sigmaguy2

so i am thinking cut out the bread, bagels, and pasta.......now should i try to just not eat any carbs except for PWO or for breakfast and PWO??? and what about the hardboiled eggs...can i keep those in for breakfast.....could someone maybe give me a sample of breakfast without the breads?

breakfast (pending that you didnt just do cardio), pwo from weight training, and the meal after you pwo nutrition