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Last edited by aer_vlad; 08-21-2011 at 09:16 PM.
Ok. Well there is a lot of debate as to wether eating high cholestrol foods actually leads to high cholestrol. From what i have read there are many more factors involved than just what you eat. Many suffer high cholestrol and eat very low cholestrol diets and vice versa. Eating a few eggs a day certainly isnt going to push you over the limit. Considering most people eat junk and mcdonalds all day then i think you are going to be ok. Egg beaters are fine.
Drinking raw eggs is ok if they have been pastuerised. This will have killed any harmful bacteria. Cooking the eggs actually improves bio availability so i would stick with cooked (plus they fill you up more) and are great for bulking out oats ect when cutting. Dont consume untreated eggs raw as you may get food poisoning and you will lose lbs of muscle down the toilet.
So eat lots of eggs. As long as they fit into your daily macros then its all good.
Thanks Beast. it means alot that you take your own time to help us out with this stuff. Your the man. I knew that it some time type of formula like that to figure your caloric intake but wasnt' sure how to do it. when I start cutting in a month or so, Do I just take my maintaince caloires and subtract 500 or so??
Thanks.
PFM
i need help with my diet. i weigh 135lbs. i don't need exact specifics just what i could do better / change.
Supplements:
multivitamin every morning
Vitamin C every morning and every night
Breakfast:
Glass of Orange Juice
Bowl of Cereal ( Cheerios )
Two Peices of toast with Jam
Lunch:
Sandwiches etc. always changes and not well documented
Dinner:
Steak
Mashed Potatoes
Vegetables
Milk
i have protein shake mix but i never drink it.
thanks.
Ok I'm 5'9" Weigh about 170lbs, 31inch Waist, 13-14% body fat. I'm trying to build a healthy life style and build naturally now that Im 20 yrs old. I work from 8am-8pm at a dealership. I've been eating this food on my diet for a month straight, no cheat days or meals and i'm seeing improvement but if I'm going to work this hard to build I better at least know for sure i have a descent diet. I want to have an awesome diet. I'm looking at the Milo Sarcev videos right now to help me. I really want to get it down and continue naturally without AS until its time, but that'll come later on. Any responses are appreciated and i'll be checing for responses, thank you.
Breakfast: 9am Carbs/ Protein/Calories/Fat
¾ Cup Oatmeal 105/12/510
Whey Protein Meal Replacement (na/45/290/na)
1 Banana 18/1/110
Lunch: 12pm
2 Sandwiches w/ Whole Wheat Bread and Turkey
(Bread 104/24/480)
(Turkey na/20/na)
1 Can of Beans 68/21/350/2
1 Cup of Vegetables
Snack: 4-5pm
¼ Cup Oatmeal 35/4/170
1 Can of Tuna 0/32/150/1.5
¼ Cup of Raisins 31/1/130/0
Dinner: 9pm Variations
½ Cup Rice na/8/340
1 Chicken Breast 0/32/160/2
3 Servings of Shrimp
1 Serving of Ground Beef 96/4
1 cup of vegetables
Night Snack 11pm
Whey Protein Meal Replacement (na/45/290/na)
Carbs 438/ Protein 210 / calories 3150,
Calculations are estimated, I want to get cut, just by looking at my calculations I see alot of work that needs to be done.
Hey buddy. Well i really dont like the diet plan here. There is not enough meals in my opinion and the ones that are there are not nutritionally balanced. For example you are getting virtualll no omegs 3s and the protein looks low. An MRP at bedtime is also a bad idea if cutting as there are really no need for late night carbs especially from maltodextrin (the carb source of most MRPs)
I would try this which is around the same cals as you mention but it is timed better and contains the right nutrients.
Pre Cardio (about 4AM) - 2scoop whey casein (cal224, carb5, pro46, fat3) TOTALS – cal224, carb5, pro46, fat3
Meal 1 - 6 egg whites (cal 96, pro18), Oats 80g (cal295 carb51 pro12 fat5), 1scoop whey (cal112, carb2.5, pro23, fat1.5). sprinkle cinnamon. TOTALS - Cal 503, carbs 53 pro 53, Fat 6.5
Meal 2 - Oats 40g (cal150 carb25 pro6 fat2) 2 scoop whey (cal224, carb5, pro46, fat3),. Banana (cal105 carb27 pro1 fat). TOTALS - Cal 479, carbs 57, pro 53, fat 5 this meal could be belnded into a thick shake if needed.
WORKOUT
PWO - 2 scoop whey (cal224, carb5, pro46, fat3), Dextrose 80g (cal320 carb80) TOTALS – Cal530, carbs80, pro46 fat 3
PPWO - Tuna 1 tin (cal 145,carb0 pro31 fat1), Oats 60g (cal150 carb25 pro6 fat2) 1scoop whey (cal112, carb2.5, pro23, fat1.5) TOTALS – cal407 carbs27 pro60 fat4
meal 5 - 175g chicken (cal289 pro54 fat5) Coconut Oil (cal44 fat5g) TOTALS – cal333, pro54, fat10
Meal 6 - 175g chicken (cal289 pro54 fat5) Flax Oil (cal44 fat5g) TOTALS – cal333, pro54, fat10
Before Bed – Lean Mince200g (cal328 pro51 fat12) TOTALS cal328 pro51 fat12
DAILY TOTAL Cal 3126 Carbs 198 Protein 429 fat 56
Thanks Beast!!!! I preach this all the time when people want to know how to get big or ripped. Its frustrating when you talk about diet but all they want to hear about is what I take and how I work out.
Hey PerfectBeast, Resp3ect for what you're are doing here. Advice and knowledge is appreciated.
Here is my current diet which I am using for maintenance. Depending on my goals, I will either add, or reduce. I have also put this together from resources in this thread whilst using my own preferences.
STATS:
22
5' 9"
150LBS
7% B/F
Here it is:
MEAL 1
6 egg whites, 1 yolk
1 whey shake
1 cup oats
44g Protein/50g Carbs/3g Fat
MEAL 2
170g chicken breast
1 cup brown rice
1 tbsp Udo's oil
50g Protein/45g Carbs/10g fat
MEAL 3
Tuna
4 egg whites, 1 yolk
1 cup brown rice
45g Protein/45g Carbs/3g Fat
MEAL 4
170g chicken breast
1 cup brown rice
1 tbsp Udo's oil
50g Protein/45g Carbs/10g Fat
MEAL 5
Tuna
1 cup brown rice
fresh veg
30g Protein/45g Carbs
MEAL 6
6 egg whites, 1 yolk
20g Protein/3g Fat
BEFORE BED
ON's 100% casein shake
23g Protein/4g Carbs/1g Fat
Thanks bro
Age:18
Height:5'11" Reps: 7-10
Weight:145lbs
Bodyfat: 12%/ I would like to build lean muscle and have low Bodyfat 8%
Trainning Program:
Chest: Monday: 3 Sets Incline Bench press
Abs: Monday: 2 sets Crunch and Reverse Crunch
Back: Tuesday: 3 Sets Barbell Rows
Legs: Wednesday: 3 Sets Leg Curl/Leg Extension
Calves: Wednesday: 3 sets Standing Calf Raise
Shoulders: Thursday: 3 sets Should press/ Lateral Raise
Abs: Thurday: 2 sets Crunch and Reverse Crunch
Bicep: Friday: 3 Sets Barbell Curl and Hammer curl
Tricep: Friday: 3 sets Close-grip bench press/ Lying Teicep extensions
My diet:
8am: (1)fruit smoothie
12pm: (1)Spicy Chicken
3pm: 3-4 Pancakes
3pm:Workout/ with Protein shake after
6pm: (1)Chicken Soup
9pm: (1)Mac n Cheese
Please And thing is better than this
PS Im 5'11" but i have my dads genetics/Jeans
6'6" 210lbs with fast metabolism
Thanks
Last edited by GearHead5905; 05-28-2008 at 03:15 PM. Reason: For got something
I need some info...I am a gym rat....but I want more I have bad eating habits I just really don't eat but work my ass off at the gym.....I want to take clen to maybe satisfied...I have read your posts on clen but what I have is 30ml -200mcg/ml with just a dropper......I'm not sure if my eating will interfere with this....Thanx
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