first cycle with diet

[DV2000]

Here is the revised diet with the corrections damien made.

6:30 – 7:30 A.M – Insanity Cardio (High Intense Cardio) Workout

7:30 A.M – Protein Shake 2 scoop whey protein & 2TSPB of Natural Peanut butter –

Calories- 406 Carbs-9 Protein- 49 Fats – 20 Sugars - 3

9:30 A.M. – 1 Whole Eggs, 5 Egg Whites, 1 Cup Oats with (very little protein powder for flavor). TBSP Olive Oil

Calories -575 Carbs – 54 Protein – 22 Fats - 19

11:30 A.M (Pre workout meal) – 6 oz burger (93% lean beef), 1 Sweet Potatoe.

Calories- 369 Carbs – 26 Protein – 36 Fats – 12 Sugars – 5

12:30-1:30 – Lifting Session

1:30 PM – Protein Shake With 3/4 cup Oats and 2 scoop whey protein –

Calories -441 Carbs- 42.5 Protein – 44 Fats - 4

2:30 P.M -1 Whole Eggs, 5 Egg Whites, TBSP Olive Oil 1 Sweet Potatoe

Calories - 389 Carbs – 26 Protein - 24 Fats - 19 Sugars - 5


4:30 P.M. – 8oz Turkey Burger, 2 Cups Broccoli

Calories - 300 Carbs - 8 Protein - 56 Fats - 2


6:30 P.M –Grilled Chicken/Filet/Tilapia, TSBP of Olive Oil, 2 cups Broccoli (depending on which meat will determine how many OZ I eat – For this example I’m going to use 8OZ Chicken)

Calories - 300 Carbs - 8 Protein - 46 Fats - 4

9 P.M. – 2 Scoop Protein Shake

Calories - 216 Carbs - 2 Protein - 44 Fats – 4


Total Calories – 2,996 - TDEE = 2,929

Carbs – 175.5

Protein – 321

Fats – 84

Sugars - 13




i'm super high on protein here (pretty much 2g for every lb i weigh) I'm short on where damien wanted me for carbs.

I've had a few friends from the gym do var and creatine and they had excellent results (it was like a total transformation to watch their bodyfat drop and lean muscle increase)

My workout schedule is cardio 6 days a week (mon-sat). I dont have a heart rate monitor when i do the workout but based on previous high intensity cardio workouts i've done in the gym i'd say it's right around 150 - 160 and thats just based off what feedback the machine gave me (i'm going to purchase a heart rate monitor for myself tho).

Lifting schedule is 2 days on 1 day off.

Im thinking if i stick at the current calories i should be able to gain 5-7lbs lbm with the var and creatine while dropping body fat.

Thank you for replying MG

[mg1228]

Here is the revised diet with the corrections damien made.

6:30 – 7:30 A.M – Insanity Cardio (High Intense Cardio) Workout

7:30 A.M – Protein Shake 2 scoop whey protein & 2TSPB of Natural Peanut butter –

Calories- 406 Carbs-9 Protein- 49 Fats – 20 Sugars - 3

9:30 A.M. – 1 Whole Eggs, 5 Egg Whites, 1 Cup Oats with (very little protein powder for flavor). TBSP Olive Oil

Calories -575 Carbs – 54 Protein – 22 Fats - 19

11:30 A.M (Pre workout meal) – 6 oz burger (93% lean beef), 1 Sweet Potatoe. try to get 96% gr beef--they got it

Calories- 369 Carbs – 26 Protein – 36 Fats – 12 Sugars – 5

12:30-1:30 – Lifting Session

1:30 PM – Protein Shake With 3/4 cup Oats and 2 scoop whey protein –

Calories -441 Carbs- 42.5 Protein – 44 Fats - 4

2:30 P.M -1 Whole Eggs, 5 Egg Whites, TBSP Olive Oil 1 Sweet Potatoe i would do 8 oz chicken breast with the sweet potato

Calories - 389 Carbs – 26 Protein - 24 Fats - 19 Sugars - 5


4:30 P.M. – 8oz Turkey Burger, 2 Cups Broccoli

Calories - 300 Carbs - 8 Protein - 56 Fats - 2


6:30 P.M –Grilled Chicken/Filet/Tilapia, TSBP of Olive Oil, 2 cups Broccoli (depending on which meat will determine how many OZ I eat – For this example I’m going to use 8OZ Chicken)

Calories - 300 Carbs - 8 Protein - 46 Fats - 4

9 P.M. – 2 Scoop Protein Shake

Calories - 216 Carbs - 2 Protein - 44 Fats – 4


Total Calories – 2,996 - TDEE = 2,929

Carbs – 175.5

Protein – 321

Fats – 84

Sugars - 13




i'm super high on protein here (pretty much 2g for every lb i weigh) I'm short on where damien wanted me for carbs. yea u def need to lower protein--u can add back some carbs but u dont have to add back all the cals

I've had a few friends from the gym do var and creatine and they had excellent results (it was like a total transformation to watch their bodyfat drop and lean muscle increase) cool

My workout schedule is cardio 6 days a week (mon-sat). I dont have a heart rate monitor when i do the workout but based on previous high intensity cardio workouts i've done in the gym i'd say it's right around 150 - 160 and thats just based off what feedback the machine gave me (i'm going to purchase a heart rate monitor for myself tho). i think u need to b at 65% of ur max hr to insure u are not burning muscle---trust me i made this mistake

Lifting schedule is 2 days on 1 day off.

Im thinking if i stick at the current calories i should be able to gain 5-7lbs lbm with the var and creatine while dropping body fat.

Thank you for replying MG

-----

[DV2000]

thanks fella's im gonna try and get the carbs to around 250 and get the protein down to about 225-250. I'll just keep playing with it till i get what fits.

MG for what i want to achieve would you go with the 40/40/20 split or something close to that nature?

[DV2000]

I think i may have finally gotten it guys. Please let me know what you think if you have time, i know it's a lot to review but i really appreciate the time use have put in to help.

I was able to go slightly over the TDEE which is good and i lowered the protein and upped the carbs. When i worked it out it is almost a 40/40/20 split.

MG i was going to add the 8oz chicken u suggessted in a previous post but it started to throw the protein out of whack. So i left the eggs. Do you guys think im on point with this new diet?

My only concern is the sugars, is this a problem?




6:30 – 7:30 A.M – Insanity Cardio (High Intense Cardio) Workout

7:30 A.M – Protein Shake 1 scoop whey protein/ 1 cup oats & 2TSPB of Natural Peanut butter –

Calories- 598 Carbs-62 Protein- 39 Fats – 18 Sugars - 3

9:30 A.M. – 1 Whole Eggs, 5 Egg Whites, 1 Cup Oats with (very little protein powder for flavor). TBSP Olive Oil

Calories -575 Carbs – 54 Protein – 22 Fats - 19

11:30 A.M (Pre workout meal) – 6 oz burger (93% lean beef), 1 Large Potatoe.

Calories- 417 Carbs – 37 Protein – 38 Fats – 12 Sugars – 12

12:30-1:30 – Lifting Session

1:30 PM – Protein Shake With 1 cup Oats and 1 scoop whey protein –

Calories -408 Carbs- 55 Protein – 32 Fats - 2

2:30 P.M -1 Whole Eggs, 5 Egg Whites, TBSP Olive Oil 1 Sweet Potatoe

Calories - 437 Carbs – 37 Protein - 28 Fats - 19 Sugars - 12


4:30 P.M. – 8oz Turkey Burger, 2 Cups Broccoli

Calories - 300 Carbs - 8 Protein - 56 Fats - 2


6:30 P.M –Grilled Chicken/Filet/Tilapia, TSBP of Olive Oil, 2 cups Broccoli (depending on which meat will determine how many OZ I eat – For this example I’m going to use 8OZ Chicken)

Calories - 300 Carbs - 8 Protein - 46 Fats - 4

9 P.M. – 1 Scoop Protein Shake

Calories - 108 Carbs - 1 Protein - 22 Fats – 2


Total Calories – 3,133 - TDEE = 2,929

Carbs – 262

Protein – 283

Fats – 78

Sugars - 27

[mg1228]

I think i may have finally gotten it guys. Please let me know what you think if you have time, i know it's a lot to review but i really appreciate the time use have put in to help.

I was able to go slightly over the TDEE which is good and i lowered the protein and upped the carbs. When i worked it out it is almost a 40/40/20 split.

MG i was going to add the 8oz chicken u suggessted in a previous post but it started to throw the protein out of whack. So i left the eggs. Do you guys think im on point with this new diet? u could do 6oz chicken--but having the eggs ppwo isnt that bad seeing how they are fast digesting

My only concern is the sugars, is this a problem?looks to b from pb sweet potato and white potato--i wouldnt do the white potato---do sweet intead




6:30 – 7:30 A.M – Insanity Cardio (High Intense Cardio) Workout if u want to add muscle--be careful with that high intensity cardio

7:30 A.M – Protein Shake 1 scoop whey protein/ 1 cup oats & 2TSPB of Natural Peanut butter –

Calories- 598 Carbs-62 Protein- 39 Fats – 18 Sugars - 3
if ur pb has 3 sugars i would get a different brand
9:30 A.M. – 1 Whole Eggs, 5 Egg Whites, 1 Cup Oats with (very little protein powder for flavor). TBSP Olive Oil

Calories -575 Carbs – 54 Protein – 22 Fats - 19

11:30 A.M (Pre workout meal) – 6 oz burger (93% lean beef), 1 Large Potatoe. do sweet if u can

Calories- 417 Carbs – 37 Protein – 38 Fats – 12 Sugars – 12

12:30-1:30 – Lifting Session

1:30 PM – Protein Shake With 1 cup Oats and 1 scoop whey protein –

Calories -408 Carbs- 55 Protein – 32 Fats - 2

2:30 P.M -1 Whole Eggs, 5 Egg Whites, TBSP Olive Oil 1 Sweet Potatoe

Calories - 437 Carbs – 37 Protein - 28 Fats - 19 Sugars - 12
i would drop the oil and add it somewhere else--maybe the meal below

4:30 P.M. – 8oz Turkey Burger, 2 Cups Broccoli

Calories - 300 Carbs - 8 Protein - 56 Fats - 2


6:30 P.M –Grilled Chicken/Filet/Tilapia, TSBP of Olive Oil, 2 cups Broccoli (depending on which meat will determine how many OZ I eat – For this example I’m going to use 8OZ Chicken)

Calories - 300 Carbs - 8 Protein - 46 Fats - 4

9 P.M. – 1 Scoop Protein Shake make sure its casein otherwise ur wasting ur money---i woulld add a fat source here too---maybe put that oil here instead---or more pb or flax

Calories - 108 Carbs - 1 Protein - 22 Fats – 2


Total Calories – 3,133 - TDEE = 2,929

Carbs – 262

Protein – 283

Fats – 78

Sugars - 27

-----i think it looks good---40/40/20 split is a good place to start---u oughtta take atleast 6-10gr fish oil thruout the day too

[DV2000]

Sorry about that typo those sugars are actually from a sweet potatoe. I googled quite a few sources and that seems to be the correct number for sugars. Struck me as odd. I'll look through the store with the natural PB with the lowest sugars, should not be that hard to find.

Im going to drop the oil like you said to the meal with the broccoli and turkey burger and Add PB at nite before bed with the Casein protein. Just for my own knowledge, Casein protein at night because it's a slower digesting protein correct? During the day i use whey protein for PWO. Is that ok?

Also since the sugars are from a Sweet Potatoe would you recommend a different carb? i mean i can personally do oats all day i absolutely love them. Whatever you think would suit me best.

[DV2000]

a Large Red Potatoe has 266 calories 4 sugars and 58 carbs. i could prolly do a medium reg potatoe which has 34 carbs, 2.5 sugars and 154 calories. very similar to the sweet potatoes without the sugar. Is this a better choice for me.

[mg1228]

Sorry about that typo those sugars are actually from a sweet potatoe. I googled quite a few sources and that seems to be the correct number for sugars. Struck me as odd. I'll look through the store with the natural PB with the lowest sugars, should not be that hard to find.

Im going to drop the oil like you said to the meal with the broccoli and turkey burger and Add PB at nite before bed with the Casein protein. Just for my own knowledge, Casein protein at night because it's a slower digesting protein correct? correct During the day i use whey protein for PWO. Is that ok? yes

Also since the sugars are from a Sweet Potatoe would you recommend a different carb?no--i ate 2 a day when cutting i mean i can personally do oats all day i absolutely love them.i been eatin em 4 times a day, lol Whatever you think would suit me best.

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