My Diet Plan

[tito89]

I used to weight 212 about 15 months ago. I am at about 165 now last time i checked my BF i was 171 @ 15%. Here i am now and feeling better than ever. I'm trying to get a six pack talk about hard work lol. Let me know what you guys think of my diet plan im new to the forum looking for some advice and tips. Anything will be greatly appreciated i will be posting pics up soon of both before and after.
Thanks




8:30am- Protein Powder Whey Elite Gourmet 2 scoops with water, 3 ice cubes, TB of Peanut Butter, Half of a Bannana, glutamine 1 scoop

11:00am- Either Salmon, Tilapia Filet pan fried quickly with a dash of extra virgin olive oil or baked. Chicken breast either pan fried or baked. Any with either a Bannana, little bit of salad or some green veggies.

2:00pm-Either Salmon, Tilapia Filet pan fried quickly with a dash of extra virgin olive oil or baked. Chicken breast either pan fried or baked. Any with either a Bannana, little bit of salad or some green veggies.

3:30pm- Protein Shot before the gym 25g protein 100 calories

5:00pm-5:30pm- Protein Powder Whey Elite Gourmet 2 scoops with water, 3 ice cubes, TB of Peanut Butter, Half of a Bannana, Glutamine 1 scoop

8:00pm-9:00pm-Either Salmon, Tilapia Filet pan fried quickly with a dash of extra virgin olive oil or baked. Chicken breast, Chicken Tenderloins either pan fried or baked. Any with either a Bannana, little bit of salad or some green veggies.

11:00-11:30- Table Spoon of Peanut Butter or sometimes 1 Scoop Cassein Protein Powder with water.

[bigcwithane]

You would see better results if you split protein/fat meals to evening meals and keep protein/carbs for earlier in the day and pwo. Also eat complex carbs your eating to many bananas use oats brown rice sweet potatoes etc.

[Damienm05]

You would see better results if you split protein/fat meals to evening meals and keep protein/carbs for earlier in the day and pwo. Also eat complex carbs your eating to many bananas use oats brown rice sweet potatoes etc.

The man has said it all. You're eating healthy but not correctly. All bananas/sugar of any kind should be removed in favor of 40g minimally processed complex carbs and all fat should be moved to later in the day for protein/fat only meals. The easiest way to get shredded is to cut all carbs out after 3:00 PM and take in fat as your energy source. For example, the peanut butter in your first meal/shake should be moved to later in the day for an energy source with lean protein servings.

You'll see best results eating power meals such as:

6 oz. salmon, 1 cup spinach, 1 large sweet potato.
Grams of pro/carb/fat/cal - 35/40/6

Up until your workout.

Then, do cardio PWO and for the rest of the day eat meals such as:

6 oz. chicken breast, 1 cup spinach, 1/2 avocado
35/4/16

Do not eat protein only meals ever and do not eat protein/fat only meals early in the day when you should be eating complex carbs!

[bigcwithane]

Not trying to high jack but d05 I work out at 330 because school so I have carbs for breakfasts preworkout pwo and ppwo my last carb meal is at 500 but my question is I have two pro/fat meals in the morning

[Damienm05]

All depends on goals and activity level. I used to have mine structured like that too because I felt like if I wasn't active at certain periods of the day, I had no reason to eat carbs. As where, with a later WO, I still wanted the benefits of carbs for recovery. I'm sure you've structured yours like this for the same reason.

That said, I feel that protein is the most important aspect of recovery when the goal is simpy to lean out further after dropping a lot of fat. Carbs really aren't necessary PWO in this situation and maintaining depleted glycogen for a good majority of the day is a great way to burn fat without even knowing it really. Fats will have the same effect on protein synthesis PWO. Therefore, it would be best to eat them for coming activities only.

[gbrice75]

That said, I feel that protein is the most important aspect of recovery when the goal is simpy to lean out further after dropping a lot of fat. Carbs really aren't necessary PWO in this situation and maintaining depleted glycogen for a good majority of the day is a great way to burn fat without even knowing it really. Fats will have the same effect on protein synthesis PWO. Therefore, it would be best to eat them for coming activities only.

Welcome to the board, and congrats on the transformation! There's nothing I can add here that these guys haven't already nailed. Restructure your existing diet a bit and you'll be gtg.

Also not to hijack - but Damien, considering what I quoted above, do you think i'd fare better dropping my 1/2 cup oats PWO? That would mean a single carb meal for me (pre-workout, first meal of the day) which is also currently a 1/2 cup oats. I could increase oats to 1 full cup in that meal to maintain macros. What do you think? You know I want that fvcking 6-pack like nothing else!

[tito89]

In the first picture i was about 198 after that i gained another 14 pounds.
The second is me now at 167 i was in that picture.

[gbrice75]

In the first picture i was about 198 after that i gained another 14 pounds.
The second is me now at 167 i was in that picture.

Fvcking awesome transformation!!! Give us some details. Height? Age? How long did this take you? What did your diet look like? What did your workout routine look like? Cardio? Do you have any cycle experience?

Looking forward to hearing your story. Congrats!

[tito89]

Well it all started at 212 pounds of pure disgust and disappointment in myself. I then came into agreement with myself to change my appearence i wanted to be big and strong. I've always had talent in the kitchen so dieting was made easy for me. I then started going to the gym and controlling my eating habits still cheated like crazy but lost a good 20 pounds. I then did a cycle of test e 250mg once a week for 8 weeks and tren 100mg twice a week for 8 weeks. I then gained alot of muscle but also burnt fat in the process so i ended up at around 190 flat. I wanted to get big to then slim down but i decided i rather slim down and get abbs. So i overhauled my diet soon as i did that amazing results came in. I've never really done alot of cardio but at one point i ran 5 days a week for 3 weeks. I barely run or do cardio now i do sometimes put a trashbag with two shirts on top to sweat more will working out. I used to do abbs everyday in circuit workouts to sweat and burn calories, now i just do abbs two or three times a week and eat as good as I can. I cheat but still always manage to maintain myself.

First Cycle
8 weeks- test e 250mg once a week
8 weeks- tren acetate 100mg twice a week

Second Cycle
12 weeks- test sustanon 250mg- twice a week

Final Cycle
10 weeks- test propinate 100mg- three times a week
10 weeks- tren acetate 100mg- three times a week
"by far best cycle i have ever taken will do again im resting for a year before my next one got 8 months until my next cycle"

Height- 5'6 or 5'7
Age- 21
15 months was the time it took for my whole transformation

[Damienm05]

Welcome to the board, and congrats on the transformation! There's nothing I can add here that these guys haven't already nailed. Restructure your existing diet a bit and you'll be gtg.

Also not to hijack - but Damien, considering what I quoted above, do you think i'd fare better dropping my 1/2 cup oats PWO? That would mean a single carb meal for me (pre-workout, first meal of the day) which is also currently a 1/2 cup oats. I could increase oats to 1 full cup in that meal to maintain macros. What do you think? You know I want that fvcking 6-pack like nothing else!

Nah, what you're doing is best.

Also, great transformation OP!!

Still, I'm gonna be the dick who says it: you should be a ****ing monster after 3 cycles. You look good and all but you really should have gotten the diet right and slimmed down first.

[gbrice75]

Still, I'm gonna be the dick who says it: you should be a ****ing monster after 3 cycles. You look good and all but you really should have gotten the diet right and slimmed down first.

x2. I think you cycled prematurely, you were too young (still are), and didn't have the natural base to warrant cycling. Having said that, you still did a great job transforming your body. Don't be silly now and try to bulk up or you're gonna wind up looking like you did before. Just continue to slowly add lean mass while maintaining or even slightly reducing bodyfat.

[bigcwithane]

great transformation tito

[tito89]

Thanks alot i appreciate all the comments any advice is always good.