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Post by Tim Wescott on Feb 11, 2005 12:27:45 GMT -5
I think I`ll stick with the pre and post workout drinks for a while.........lately all I want is lot`s of coffee in the AM, and food is not appealing to me at all.
I`ll get in the groove, but the shakes are faster, and a hell of a lot more conveinient.
Meal#1: Pre-Workout: Whey shake in water/22 grams of protein
Meal#2: Post-Workout: Whey shake in water/44 grams of protein Dextrose/36 grams of carbs
Meal#3: 8oz. skinless chicken breast/56 grams of protein 2 med. baked sliced potatoes salad/tomato ,lettuce,& vinegar 12oz. Crystal-Lite iced tea
Meal#4: 8 egg whites/24 grams of protein 1 whole egg/6 grams of protein 1/2 cup oatmeal (no milk artificial sweetener) 10 oz. water
Meal#5: 8oz. skinless chicken breast/56 grams of protein green salad with vinegar 10 oz. water
Meal#6: 1 can water packed tuna/33 grams of protein 10 oz. water
Meal#7: Whey shake in water/22 grams of protein
*SNACK*-3 cups of air - popped popcorn, with "I Can`t Beleive It`s Not Butter" spray.
263 grams of protein total!
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Post by Tim Wescott on Feb 12, 2005 9:35:09 GMT -5
2/12/05 Two days off from the gym and I need it......my body is tight and sore in some areas! Meal#1: 8 egg whites/24 grams of protein 1 whole egg/6 grams of protein 1/2 cup oatmeal (no milk artificial sweetener) 10 oz. water Meal#2: 8oz. of 90 % lean ground beef patty/56 grams of protein 1/2 cup brown rice 12oz. Crystal-Lite iced tea Meal#3: 1 can water packed tuna/33 grams of protein 10oz. water Meal#4: 12oz. skinless chicken breast/84 grams of protein 1/2 cup brown rice 10oz. water Meal#5: 1 can water packed tuna/33 grams of protein green salad ( lemon juice) 10oz. water Meal#6: Whey protein shake in water/44 grams of protein That`s 280 grams of protein for the day.......getting closer to the 300 gram mark!
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Post by Maximum6 on Feb 12, 2005 20:56:41 GMT -5
what's going on..how come on somedays you have lots of salads..then on some days..its like rice and a can of tuna.
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Post by Tim Wescott on Feb 12, 2005 21:38:20 GMT -5
No special reason Max,everyday I eat complex carbs with some type of fibrous vegetables.
Right now, in the early stages of the diet,I`m just eating clean,and trying to eat much lighter.
In the off-season I was eating bread,junk,McDonalds,high fats,etc. etc., as well as good bodybuilding foods, so a calorie deficit has definately been made.
Later, as time goes by,and I get closer to my show, I will count all macros,and cycle carbs.....right now I`m 19 weeks out, and do not want to drop weight too fast .
Just getting back into the swing of a contest diet after 15 months of normal eating and no cardio.
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Post by Tim Wescott on Feb 13, 2005 10:32:49 GMT -5
Yesterday I went out and bought a 6pound,6ounce can of red and green pepper strips.........restaurant size can, and my secret, to jazzing up otherwise boring eggwhites,as I usually end up eating about 20 egg whites a day or more, as the diet goes on...........it gets tedious and boring!! Also,I sometimes mix cut up chicken breasts,steamed sliced onions,and brown rice,throw in some of the peppers,put in a huge bowl, and make enough for a couple of days.......these suckers are good, and really help alleviate the boring bland eggwhite problem..........especially if you like peppers....... which I do. Just a couple grams of sugar per serving, but I usually use less than a recommended serving size anyway, and have never had a problem because of it.
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Post by Tim Wescott on Feb 13, 2005 10:35:19 GMT -5
2/13/05
Meal#1: 8 egg whites/24 grams of protein 1 whole egg/6 grams of protein 1 sm. serving pepper strips 10oz. water
Meal#2: 1 can water packed tuna/33 grams of protein 12oz. water
Meal#3: 12oz. skinless chicken breast/84 grams of protein 1/2 cup brown rice 10oz. water
Meal#4: 1 can water packed tuna/33 grams of protein 12oz. water
Meal#5: 6oz. skinless chicken breast/42 grams of protein green salad with lemon juice 10oz. water
Total:202 grams of protein for the day.
Edit:I hate to type this but I was going to drink a shake before bed but laid down to watch a movie and fell asleep..............I think the sleep was more important as I have not been sleeping good at all lately.
I still got in my minimum amount of 200 grams of protein which is OK ! :Happy Spinner:
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Post by Tim Wescott on Feb 13, 2005 11:04:47 GMT -5
Back in the day when prepping for a contest, I ate the blandest food imaginable.....I never even used salt or pepper .
My cousin would smother his food in ketchup and salt, and show up at the contest looking shredded......I was shredded too, but I suffered bigtime by eating like a Spartan.
The more difficult...the better the results, was my way of thinking.
Nowadays, after doing mega-shows, I no longer eat like that......most condiments are of no consequence to your appearance, as long as you know when to drop them from the diet, and know that you should use them sparingly........no one should take in 1000 calories per day from just ketchup!! ;D
Some of the stuff I use,although I try not to go overboard:
1.- "I Can`t Beleive It`s Not Butter" Spray- A biggie on my list, as it`s got absoulutely nothing in it, but helps to make food tastier, and less dry.
I use it on rice,veggies,yams,potatoes,and sweet potatoes.
Make sure to get the spray only, in the yellow bottle with the blue cap......the spread is not good to use...it just plain old sucks.
2.- Cinnamon-use in oatmeal,and on yams or sweet potatoes occasionally.
3.- Equal-use in oatmeal
4.- Sugar-Free,Low-Cal Maple Syrup-use in oatmeal..... I go with the cheapest, or whatever is on sale, as it is usually pretty expensive.
Right now I have 5 bottles of Cozy Cottage brand....I do not use too much of this except occasionally.
5.- Crystal-Lite- turns water into an entirely different thing,and makes drinking mega-amounts,much easier.
6.- Fat-free,low-sugar salad dressing-Walden Farms or Wish-Bone only......sometimes I just use vinegar or lemon juice.
7.- My secret for eating dry tuna,which at times,I eat 3 cans per day, on certain days.
There is no secret.........I`ve tried every combo known to man, and all I do now is put a forkful in my mouth,and wash it down with water, as if I was taking a pill.
8.-Ketchup and mustard- Use it on various things at times, like baked potatoes,oven fries,egg whites,ground beef patty`s,steak, chicken,etc.
9.- Salt & Pepper- use it on everything......I never used to use it at all years ago when dieting!
10.-No-Salt Bread Crumbs-Use it on chicken breasts and fish occasionally, but I never go overboard, or use too often or in large amounts,just kind of a treat....it sure tastes better than eating them plain.
That`s about all I can think of at the moment, but I`ll add more as they come to me.......I do cut all of this out the last few weeks before the show, except for salt,which is cut three days out.
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Post by Tim Wescott on Feb 14, 2005 10:21:36 GMT -5
2/14/05
Meal#1: Pre-Workout: Whey protein shake in water/22 grams of protein
Meal#2: Post-Workout: Whey protein shake in water/44 grams of protein Dextrose/36 grams of carbs
Meal#3: 6egg whites/24 grams of protein 1 whole egg/6 grams of protein 1 sm. serving of peppers 1/2 cup of oatmeal ( plain with sweetener) 10 oz. water
Meal#4: 8oz. skinless chicken breast/56 grams of protein 1/4 cup brown rice green salad with vinegar 10oz. water
Meal#5: 9oz. skinless chicken breast/63 grams of protein 1/2 cup brown rice green salad with vinegar 10oz. water
Meal#6: 1 can water packed tuna/33 grams of protein 10oz. water
That`s 242 grams of protein for the day.
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Milly
Novice Bodybuilder
Posts: 77
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Post by Milly on Feb 14, 2005 11:37:39 GMT -5
cool thread
like the journey already
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Post by Tim Wescott on Feb 14, 2005 19:59:50 GMT -5
Thanks milly.............I might start posting rap lyrics soon!! :Rolling Laugh:
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Post by Tim Wescott on Feb 15, 2005 14:13:03 GMT -5
2/14/05
Meal#1: Pre-Workout: Whey protein shake in water/22 grams of protein
Meal#2: Post-Workout: Whey protein shake in water/44 grams of protein Dextrose/36 grams of carbs
Meal#3: 6egg whites/24 grams of protein 1 whole egg/6 grams of protein 1 sm. serving of peppers 1/2 cup of oatmeal ( plain with sweetener) 10 oz. water
Meal#4: 10oz. skinless chicken breast/70 grams of protein 1/2 cup brown rice 10oz. water
Meal#5: 8oz. skinless chicken breast/56 grams of protein 1/2 cup brown rice 10oz. water
Meal#6: 1 can water packed tuna/33 grams of protein 10oz. water
Edit: Meal#7: Whey shake in water/22 grams of protein
Couldn`t sleep so I had another shake which brings total protein to... approximately 285 grams for the day!
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Post by Maximum6 on Feb 16, 2005 1:54:44 GMT -5
i still can't figure out how you would have muscle enough muscle glycogen in the morning..since you taper carbs out when getting late....doesn't muscle glycogen eventually run out as time passes?? as in during sleep?
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Post by Tim Wescott on Feb 16, 2005 8:39:31 GMT -5
No Max,glucose is stored in the blood,and glycogen is stored in the liver as reserve fuel.
I have plenty of energy when I train.........besides,when dieting pre-contest,at times you have to go extremely low carbs, which does affect your workouts, but get`s you the desired results.
Remember ,I am trying to get lean and ripped,not gain weight.
I am going to up carbs a bit for a couple days though, since it`s early in my prep.
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Post by Tim Wescott on Feb 16, 2005 12:41:22 GMT -5
2/16/05
Meal#1: Pre-Workout: Whey protein shake in water/22 grams of protein
Meal#2: Post-Workout: Whey protein shake in water/44 grams of protein Dextrose/36 grams of carbs
Meal#3: 10oz. skinless chicken breast/70 grams of protein 1/2 cup brown rice 12oz. water
Meal#4: 10oz. skinless chicken breast/70 grams of protein large baked potato green salad 10oz. water
Meal#5: 8oz. skinless chicken breast/56 grams of protein green salad 10oz. water
Meal#6: 1 can water packed tuna/33 grams of protein 10 oz. water
That`s approximately 300 grams of protein total.
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Post by Mrbig7 on Feb 17, 2005 0:12:50 GMT -5
Hello Tim, Just a few questions. When eating the tuna, do you eat it straight out of the can, or do you rinse it with water so it's not as salty? Is the dextrose a powder that you mix with water, or is it some kind of drink? What brand of whey protein do you use? Do you buy fresh chicken breasts, or frozen. Do you eat your chicken plain, or do you spice it up a bit? Is the brown rice instant, or is it the kind you have to cook for a longer period? I know, I sound like a newbie, but I'm a stickler for details... ;D
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Post by Tim Wescott on Feb 17, 2005 0:24:12 GMT -5
Hello Tim, Just a few questions. When eating the tuna, do you eat it straight out of the can, or do you rinse it with water so it's not as salty? Is the dextrose a powder that you mix with water, or is it some kind of drink? What brand of whey protein do you use? Do you buy fresh chicken breasts, or frozen. Do you eat your chicken plain, or do you spice it up a bit? Is the brown rice instant, or is it the kind you have to cook for a longer period? I know, I sound like a newbie, but I'm a stickler for details... ;D Terry,I take a forkful of tuna,right out of the can and wash it down with water as if I was taking a pill..........I do not rinse it, as sodium is of no concern to me until 3 days out from the contest,then I do rinse it in a fine mesh strainer. The dextrose I use is a powder made by NOW Nutrition......I have my local health food store in town order it for me........very cheap,like 2 bucks for 2 pounds or something like that,I usually get 3-4 bags at a time as I only use it post-workout. Right now all I can get up here in the sticks in GNC brand,whey protein, but it is not bad surprisingly enough. I buy fresh chicken and use garlic powder as well as onion powder on it occasionally for a treat I will put a small amount of bread crumbs on it but not often,just for a treat and when I am fairly lean. I buy Success Boil-In-Bag brown rice.......right now I have over 30 boxes of it with 4 bags per box.Very fast and convenient.I also use long cooking at times as well as instant but generally stick to the bags.......way less hassle. Them`s the gory details!! ;D
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Post by Mrbig7 on Feb 17, 2005 0:52:20 GMT -5
Excellent info.. I guess I'll go out & buy some dextrose.. I'm assuming this is better than gatorade? Is that 1/2 cup brown rice dry, or cooked? Does that equal one whole bag? Sounds like you don't like tuna very much? I wish I could say it was an acquired taste, but I can never seem to stomach it. After eating 70 cans of it on my 10 week diet for my show, I've never been the same. ;D
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Post by Tim Wescott on Feb 17, 2005 0:58:00 GMT -5
Terry,I used to use Gatorade powder as well as Tang instant breakfast drink powder..........I guess they do about the same thing, but the dextrose is far cheaper, and has no additives,colors,or dyes in it. I love tuna with mayo on bread, but like you,I have eaten so much for contests in the past right out of the can, that I cannot stomach it anymore.......I get it down real quick with the water method. The rice is 1/2 cup dry which equals about a cup of cooked rice..........there are two 1/2 cup servings per bag,which = 2 cooked cups..............kinda` confusing!! ;D
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Post by Mrbig7 on Feb 17, 2005 2:54:03 GMT -5
I think I'll try your "tuna w/water" method & see if it's any better. I guess the quicker it goes down, the better. I know this sounds nasty, but have you ever tried mixing it with 1/4 cup crushed pineapple? I read it somewhere & tried it & the sweetness of the pineapple actually lessens the tuna taste quite a bit. I don't know if the pineapple would be detrimental to your diet, though. If you use crushed pineapple in light syrup, it's only 35 calories & 8 grams of carbs for 1/4 cup. Not sure if you'd be worried about the sugar or not, though. Just an idea.
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Post by Tim Wescott on Feb 17, 2005 12:47:59 GMT -5
Terry,I`ve tried a zillion and one combos to make the tuna taste better, but never did the pineapple thing.....sounds OK, but I never eat fruit on my pre-contest diet, because of the sugar content.
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