GB's Diet This Week

[gbrice75]

Since i'm not currently maintaining a progress thread, I figured I'd throw this up for $hits and giggles:

5'10
196lbs
14-15%

Typical Workout Day, Cutting:

4:30am - 20oz water, animal pack, 4000iu Vitamin D, 200mg caffeine, digestive enzymes, 4g creatine

5am
Meal 1 (preworkout):
1/2 cup liquid egg whites
1/2 cup 1% milkfat no salt added cottage cheese
1/2 scoop ON Whey
1/2 cup oats
1/2 cup blueberries
1 cup spinach

44/42/5

8am
Meal 2 (postworkout):
1/2 cup oats
3/4 scoop ON Casein
3/4 scoop ON Pro Complex
4g Creatine

45/30/4

11am
Meal 3:
7oz grilled chicken breast
1/2 medium apple
1oz gorgonzola cheese
1oz Pomegranite Vingiarette Dressing
2 cups green mix (romaine/spinach)
3 fish oil caps

47/20/10

2pm
Meal 4:

7oz carved turkey breast (all natural, not cold cut style)
4oz homemade 'healthy' coleslaw (cabbage/stevia/lite mayo)
3 fish oil caps

45/7/8

6pm
Meal 5:

7oz 95/5 lean ground beef
1/2 cup plain tomato sauce (canned, low fat, etc)
peppers/onions
3 fish oil caps

49/5/10

OR

1 whole egg
1/2 cup liquid egg whites
6 slices lean Canadian bacon
1/2 cup spinach
3 fish oil caps

45/5/11

9pm:
Meal 6:
1/2 cup 1% milkfat no salt added cottage cheese
1 scoop Myofusion
1tbsp Natty PB

43/5/11.5

Daily: 270/115/50 - 1990 calories

[gbrice75]

Note: Meats are interchangeable in my diet. i.e. I will sometimes switch chicken for fish, etc.

[abbey sha]

Once a week to eat beaf in two or three times they will be develope your muscle in six month.

[RaginCajun]

Once a week to eat beaf in two or three times they will be develope your muscle in six month.

Care to elaborate on this?

[Times Roman]

I'm a little surprised i don't see any wholemeal bread? I heard it's a good source of protein.

[--->>405<<---]

I'm a little surprised i don't see any wholemeal bread? I heard it's a good source of protein.

LOL

[--->>405<<---]

cutting at strait low carb huh?

im digging my macros a lot more after looking at urs LOL..

3200cals
325g pro
363g carbs
52g fat

[gbrice75]

I'm a little surprised i don't see any wholemeal bread? I heard it's a good source of protein.

Lmao!

cutting at strait low carb huh?

Meh. It's not really a huge cut effort... just sort of 'winging it' for now. I'll be starting my real cut in January... back to strict carb cycling, etc. For now i'm just eating at a deficit so I at LEAST won't get fatter lol!

im digging my macros a lot more after looking at urs LOL..

3200cals
325g pro
363g carbs
52g fat

Me too! Again, this is very close to what I bulked with (on workout days). I was - 275g protein, 400g carbs, 60g fat. Very very close.

[--->>405<<---]

Meh. It's not really a huge cut effort... just sort of 'winging it' for now. I'll be starting my real cut in January... back to strict carb cycling, etc. For now i'm just eating at a deficit so I at LEAST won't get fatter lol!

i didnt figure it was



Me too! Again, this is very close to what I bulked with (on workout days). I was - 275g protein, 400g carbs, 60g fat. Very very close.

im enjoying it. works out to 40/45/15 and i didnt plan it that way. i calculated the %'s after i put the diet together! im eating this every day but im lifting 5-6days per week. have been a little lenient with cheat meals. 2 per week (or so) plus handfuls of this and that! its funny once u get confident in ur cutting ability how easy it can be to make allowances LOL

[gbrice75]

im enjoying it. works out to 40/45/15 and i didnt plan it that way. i calculated the %'s after i put the diet together! im eating this every day but im lifting 5-6days per week. have been a little lenient with cheat meals. 2 per week (or so) plus handfuls of this and that! its funny once u get confident in ur cutting ability how easy it can be to make allowances LOL

Awesome man. This is my ideal macro breakdown for adding mass. Been preaching it for years!

[Razor]

I see a little comp btw 405 and Gbrice..lol

[--->>405<<---]

I see a little comp btw 405 and Gbrice..lol

funny.. i think we all know there no comp between GB (the VET) and me (the novice)

[Dukkit]

Looks good.

I like that you focus more carbs pre/post workout.

[gbrice75]

Looks good.

I like that you focus more carbs pre/post workout.

Thanks D. I always try to keep them around the workout window, which is easy for me given the time of day I workout. Basically meals 1-3 carbs, 4-6 low/no carbs.

[Dukkit]

I couldnt do that. But more power to ya.

I need carbs in every meal. lol.

[RaginCajun]

I couldnt do that. But more power to ya.

I need carbs in every meal. lol.

thats cuz you like cookies, donuts, and ice cream!

[gbrice75]

I couldnt do that. But more power to ya.

I need carbs in every meal. lol.

Me neither, really. Why do you think i'm back up to 14-15% from 9%?!?

[baseline_9]

Me neither, really. Why do you think i'm back up to 14-15% from 9%?!?

Ditto

[Dano44]

Gbrice, I was real pleased to see that you started out by posting your actual eating program, as it gives a good indication of what to shoot for in an eating program. It appears to be very balanced. I was trying to follow your "Ask anything" post and although it's filled with some great info., but since I just came on board recently, it was slightly difficult and a little overwhelming trying to catch up. I think that this was great place to start. Thanks again! Dano

[gbrice75]

Ditto

Gbrice, I was real pleased to see that you started out by posting your actual eating program, as it gives a good indication of what to shoot for in an eating program. It appears to be very balanced. I was trying to follow your "Ask anything" post and although it's filled with some great info., but since I just came on board recently, it was slightly difficult and a little overwhelming trying to catch up. I think that this was great place to start. Thanks again! Dano

Thanks Dano, and welcome to the board!!

[alex.mitev]

Huh I`m wondering how you have enough energy to perform your daily activities while consuming less that 2000 calories a day Don`t you feel washed-out?
How 15% BF look on your body - have you got visible abs?

[baseline_9]

Got a meal for u GB

500g white fish
100g black Puy lentils
0.5 red onion
0.5 red pepper
0.5 cup salsa

Microwave the fish or do whatever u want with it..

Chop onion and pepper fine.... Add garlic if u want... Sweat down for 10 mins on medium heat, add half a teaspoon of smoked paprika, slat and pepper

Add lentils, fry off for a few mins, add stock or just water... Cover and Cook untill lentils are done (add about 3x by volume in water)....

115P, 73C, 2.6F

Now u can add fat by sweating the vege off in EVOO if u like.... This makes a good IF meal IMO... U can always cut back on the fish for a regular meal...

[--->>405<<---]

up early i see buddy? or at least on here early...

[Dukkit]

I mixed up this last night and let it sit in the fridge overnight.

1/2 cup oats

squeeze of honey

scoop of chocolate whey

enough almond milk to mix

dash of cinnamon

Woke up, grabbed the tupperware it was in.
Took it to work and ate it.

Delicious.

Dont heat it up. Eat it cold.

Its like dessert oats, for breakfast.

[gbrice75]

Huh I`m wondering how you have enough energy to perform your daily activities while consuming less that 2000 calories a day Don`t you feel washed-out?
How 15% BF look on your body - have you got visible abs?

I just have a slow metabolism and low TDEE. Other than going to the gym first thing in the morning, I am EXTREMELY sedentary... literally sitting on my ass the rest of the day.... so there's not much need for energy beyond the am hours. In my experience, most people think they need way more calories than they do anyway.

15% on me - the top 4 abs are visible, bottom 2 are non-existent. BUT I will say that even when I was around 9-10% (avy), my bottom 2 abs were barely visible due mostly to loose skin from when I was a fat ass.

Once a week to eat beaf in two or three times they will be develope your muscle in six month.

Uhh... ok, thanks for the input?!?

Got a meal for u GB

500g white fish
100g black Puy lentils
0.5 red onion
0.5 red pepper
0.5 cup salsa

Microwave the fish or do whatever u want with it..

Chop onion and pepper fine.... Add garlic if u want... Sweat down for 10 mins on medium heat, add half a teaspoon of smoked paprika, slat and pepper

Add lentils, fry off for a few mins, add stock or just water... Cover and Cook untill lentils are done (add about 3x by volume in water)....

115P, 73C, 2.6F

Now u can add fat by sweating the vege off in EVOO if u like.... This makes a good IF meal IMO... U can always cut back on the fish for a regular meal...

Awesome bro, been looking for a new fish dish as fish has been absent from my diet lately! What kind of fish did you use in the pic?

I mixed up this last night and let it sit in the fridge overnight.

1/2 cup oats

squeeze of honey

scoop of chocolate whey

enough almond milk to mix

dash of cinnamon

Woke up, grabbed the tupperware it was in.
Took it to work and ate it.

Delicious.

Dont heat it up. Eat it cold.

Its like dessert oats, for breakfast.

Sounds similar to my 'protein ice cream' recipe... minus the oats. Good stuff, i'll try this for sure!

[baseline_9]

That fish is just cheap white fish... Pollock

[digsy1983]

id try it with smoked haddock. my go to fish at the min! per 100g - 89 cal, 19.1g pro, 1.0 carb 0.3 fat. i use 250g servings.

[gbrice75]

I wonder how tilapia would hold up...

[mockery]

good luck gbruce. looking good!

[Far from massive]

I wish I could afford fish. The affluent area where I live all the fish they have for sale are 7 up to about 20 dollars a pound. I am still kicking myself in the ass since back in July they had flounder fillets on special for 3.99 they were fresh caught and were delicous me not thinking bought about 6 lbs what I could eat in the next 3 days were as I should have bought 40 lbs and frozen it, since frozen flounder beats the hell out of any fish that sells for 7 dollars a pound

[RaginCajun]

I wish I could afford fish. The affluent area where I live all the fish they have for sale are 7 up to about 20 dollars a pound. I am still kicking myself in the ass since back in July they had flounder fillets on special for 3.99 they were fresh caught and were delicous me not thinking bought about 6 lbs what I could eat in the next 3 days were as I should have bought 40 lbs and frozen it, since frozen flounder beats the hell out of any fish that sells for 7 dollars a pound

how bout buying a fishing pole and finding a spot to fish?

[--->>405<<---]

how bout buying a fishing pole and finding a spot to fish?

LOL... good one!

[Dano44]

Hey Gbrice, I like it!

For the past couple of days, I have tried out your eating program. I like the variety of real foods. The second 1/2 cup of oatmeal at the 8:00 am meal really keeps the appetite in check. This is a good thing for me since I have a considerable amount of fat to lose. I also like the fish oil throughout the day. This way, I don't have to worry about getting the proper form of fat. I like the idea that you are using 1% cottage cheese. I'm under the impression that if you use a non fat milk product, you are basically stuck with sugar? Thanks again! Dano