The "Dirt Poor" diet.

[MFT81]

Here are my stats.
6ft,
205
est. 11% bodyfat

my goal is to maintain muscle and get to 8.5-9%
here is what I eat about 85% of the time.

7:00 am
150 grams (almost 2 cups dry)oatmeal (dry wt)
10 oz skim milk
8 egg whites two whole eggs (hard boiled)
and 2 oz of choc syrup for flav

10:00 am
1 med chicken breast
1/2 cup brown rice (cooked amount)
1/2 cup brocclii.
12 oz of skim milk

1:00 pm
1 cup cottage cheese (fat free)
1/2 grapefruit
or same meal as above

4:00 (pre train meal)
either 6 egg whites and 1 or 2 whole eggs scrambled with a little ketchup
1 cup (dry) oatmeal with water
and 1/4 cup cottage cheese

or med chicken breast with broccllii and 1/2 cup brown rice.

5:30
pretrain supps, only creatine product (sim to amp o2)

6-8 weight train with 15-20 mins of cardio pwo

8:00-8:30 (Pwo meal)
Large chicken breast with veggie like broccllii or squash

10:00
1 cup cottage cheese with 2 tablespoons of natty pb.

and thats it. I have no idea what macros add up to be, I know pretty shitty, huh

FLAME AWAY!!!!

[perfectbeast2001]

looks pretty good to me, better than most i see here...

[MFT81]

AHHH COME ON PB I wrote this out for you to tear to shreads, come on make a sugestion! and dont be nice! j/k

Actually the main reason is that I wanted to show some of the guys who struggle with finding out whats good that you can get by on bare bones basics,

no powders, min supps, its not that I enjoy eating like this its that I cant afford anything else....

this diet has worked like a charm, the only diff's are that on the days I just do cardio I skip carbs on all my meals except for breakfast and one other meal at any time except for the Pre-workout meal.

I also tend to have a cheat meal every 4-8 days, and on sundays I usually have one less meal overall.

I dont do a good job of keeping track (which I will when I can afford better quality foods) I just go by how I feel/ look ive been doing it for so long that I know what works and what dosent.

[audis4]

Here are my stats.
6ft,
205
est. 11% bodyfat

my goal is to maintain muscle and get to 8.5-9%
here is what I eat about 85% of the time.

7:00 am
150 grams (almost 2 cups dry)oatmeal (dry wt)
10 oz skim milk
8 egg whites two whole eggs (hard boiled)
and 2 oz of choc syrup for flav

I would eat no more than 1 cup of oats. Drop the milk here add in a fruit if your low on overall macros.

10:00 am
1 med chicken breast
1/2 cup brown rice (cooked amount)
1/2 cup brocclii.
12 oz of skim milk

drop the milk.

1:00 pm
1 cup cottage cheese (fat free)
1/2 grapefruit
or same meal as above

i would sub the CC for another protein source

4:00 (pre train meal)
either 6 egg whites and 1 or 2 whole eggs scrambled with a little ketchup
1 cup (dry) oatmeal with water
and 1/4 cup cottage cheese

or med chicken breast with broccllii and 1/2 cup brown rice.

5:30
pretrain supps, only creatine product (sim to amp o2)

6-8 weight train with 15-20 mins of cardio pwo

8:00-8:30 (Pwo meal)
Large chicken breast with veggie like broccllii or squash

10:00
1 cup cottage cheese with 2 tablespoons of natty pb.

drop the cc/pb and add salmon/steak

and thats it. I have no idea what macros add up to be, I know pretty shitty, huh

FLAME AWAY!!!!

looks pretty good. I would change a few things. it's important to see your overall macros. Try to post those! good luck buddy.

[MFT81]

^^ I could plug this into fitday.com to get macros right????

also I used to have steak, (thick ass ribeye mmmmm) every 3rd night for supper instead of chicken, as you can tell, I cant afford it right now.

I do the cottage cheese/pb right before bed to sustain me part of the night.

I dont get any fish right now, its not practical for me at this time. sooooo......

Do you really think the 20 oz of milk make a huge diff?, if I have probs getting lean ill deff drop it. but now its a somewhat decent pro source that i get for free from work.

thanks audi for the post, ill be looking forward to your responce.


Anyone else. Nitpick as much as you want, I want alot of diff opionions....

[Haro3]

u got any pics MFT81? jus curious sounds like we're pretty similar in stats

[MFT81]

^^ Nah, I dont, I cant get the courage to post them, Im going to try when I get to my goal and get alittle sun later this spring/summer.

Ive seen your pics Haro, im not anywhere near what you look like though.

I really should post some though, it adds alot of credibilty to a members posts when they can see kinda who you are.

(except for TAI, hes kinda like the voice of god here.)

[SVTMuscle*]

u got any pics MFT81? jus curious sounds like we're pretty similar in stats

he said 11% not 21% lardass



diet looks pretty good, but like said above, I'd substitute the cottage cheese for meat

[MFT81]

http://www.fitday.com/WebFit/PublicJ...ml?Owner=MFT81

FIT DAY RESULTS:

TOTAL CALS: 3,292

FAT: 68grams
17sat
16poly
26mono

Carbs: 332g
34g fiber


PRO: 321g

Ratio is right at 42/39/20 which is perfect. I was really really surprised that my diet was this good, I thought it had alot of holes but like I said its been working for me.

now with this said, do you think a natural ecto, at 6ft and 205 could achieve my goal of 8.5 % with a norm lifting routine and 20mins of cardio pwo and once in the am on sunday?????