|
My diet
Mar 4, 2008 13:31:08 GMT -5
Post by gti steve on Mar 4, 2008 13:31:08 GMT -5
this is my currents diet
6am - muscle milk 1 scoop + 1.5 scoop whey (in skim milk) - approx 50g protein, 6g fat, 6 carbs 9am - 1/2 cup oatmeal with 1tbsp peanut butter, whey shake (in skim milk)(30 g protein) 12pm - workout 1pm - PWO Shake - 40 protein/40 carbs/2g fat(in skim milk and water) 2pm - chicken or tuna or turkey (about 30 g protein), brown rice, mixed veggies 4:30-5pm - protein shake - 30g protein(in skim milk) 7:30 - chicken or tuna or turkey (about 30 g protein), brown rice, mixed veggies 10pm - muscle milk shake(in water)
all the while, drinking water
i have most def. put on some size. sitting at 198 right now. thicker then ever and also much stronger
if i wanted to lean out, what would you recommend?
|
|
|
My diet
Mar 4, 2008 14:23:44 GMT -5
Post by RUBICON19 on Mar 4, 2008 14:23:44 GMT -5
I would recomend upping the fat in either case. Getting bigger or leaner. So adding 15 grams of EFA's to each meal will help. Then its a matter of controlling carbs. Starting to pluck away at them, replacing some with veggies, all the while, keeping protein high(Costant) This is my recomendation as a start. There are many ways to go about this as you will soon see. This is just my 2 cents
|
|
|
My diet
Mar 4, 2008 14:25:36 GMT -5
Post by gti steve on Mar 4, 2008 14:25:36 GMT -5
Thanks Randy. Ill start putting some EFa into my diet
|
|
|
My diet
Mar 4, 2008 14:26:51 GMT -5
Post by RUBICON19 on Mar 4, 2008 14:26:51 GMT -5
6am - muscle milk 1 scoop + 1.5 scoop whey (in skim milk) + 12 almonds - approx 50g protein, 16g fat, 6 carbs (could add a grapefruiy here for fat burning properties)
9am - 1/2 cup oatmeal with 2tbsp peanut butter, whey shake (in skim milk)(30 g protein) 16 grams fat
12pm - workout
1pm - PWO Shake - 40 protein/40 carbs/2g fat(in skim milk and water)
2pm - chicken or tuna or turkey (about 30 g protein), brown rice, mixed veggies + 18 almonds (16g F)
4:30-5pm - protein shake - 30g protein(in skim milk) Def add 2 Tblspn NPB
7:30 - chicken or tuna or turkey (about 30 g protein), brown rice, mixed veggies Drop brown rice here and add 16 grams fat
10pm - muscle milk shake(in water) OK (2 scoops??)
|
|
|
My diet
Mar 4, 2008 14:35:21 GMT -5
Post by gti steve on Mar 4, 2008 14:35:21 GMT -5
do you think i am relying too much on protein shakes as my protein intake? should i change to whole food?
|
|
|
My diet
Mar 4, 2008 14:43:16 GMT -5
Post by RUBICON19 on Mar 4, 2008 14:43:16 GMT -5
do you think i am relying too much on protein shakes as my protein intake? should i change to whole food? 50/50 should be ok for now.. I mean you are eating 8 meals per day. Eventually you will have to cut to 7 and then maybe 6... so I would not worry too much just yet. Just get the nutrients flowing first, then worry about that..
|
|
|
My diet
Mar 4, 2008 14:43:36 GMT -5
Post by EBA84 on Mar 4, 2008 14:43:36 GMT -5
do you think i am relying too much on protein shakes as my protein intake? should i change to whole food? Yes, yes and get rid of the skim milk if you are trying get lean. Too much sugar in milk to be able to use it while dieting.
|
|
|
My diet
Mar 4, 2008 14:43:46 GMT -5
Post by RUBICON19 on Mar 4, 2008 14:43:46 GMT -5
On the other hand. Whole food is always a bit better..
|
|
|
My diet
Mar 4, 2008 15:22:17 GMT -5
Post by gti steve on Mar 4, 2008 15:22:17 GMT -5
I figured i was going too much overboard with the shakes,...
|
|
|
My diet
Mar 4, 2008 15:25:47 GMT -5
Post by Intensity on Mar 4, 2008 15:25:47 GMT -5
Steve, my vision of it is that there is no magic diet which will allow you to lean you, it would be too easy :-) … in my opinion the idea is to ALWAYS ADJUST YOUR DIET. I would suggest to SLOWLY reduce your daily carbs intake average week after week when you bodyweight stagnates (As explained in the other thread of this board section). That, while making sure that you have enough protein in each meal (maybe 6 to 8 meals of 45g) and enough essential fats every day (maybe 40g a day).
In my opinion, when dieting, some skim milk once in a while cant hurt you, but having some 4 times a day gives you way too much sugur, I would say something like 120g a day!!! Those carbs plus the oatmeal and the brown rice… by the way Steve, how many cups of brown rice do you have in each meal?
As far as protein shake, if 50% of your meals are solid meals, I would not worry about that.
Oh and one more ultra important point… you know my opinion about training? Intensity and Failure are a must for success...
|
|
|
My diet
Mar 4, 2008 15:34:18 GMT -5
Post by gti steve on Mar 4, 2008 15:34:18 GMT -5
Wow i did not even realize the amount of sugar in skim milk. 16g a cup! woahhhhhhh time to mix these with water!
im shocked!
and usually 1 cup of brown rice
|
|
|
My diet
Mar 4, 2008 15:42:51 GMT -5
Post by RUBICON19 on Mar 4, 2008 15:42:51 GMT -5
But guys. This is the very beggining of his diet. Dont you think that he can keep the skim milk for now. Maybe cut out one serving in a week or two, and then so on as needed??? He is not stepping on stage in 12 weeks..
|
|
|
My diet
Mar 4, 2008 15:53:54 GMT -5
Post by gti steve on Mar 4, 2008 15:53:54 GMT -5
im not stepping on stage, period LOL
|
|
|
My diet
Mar 4, 2008 15:57:53 GMT -5
Post by EBA84 on Mar 4, 2008 15:57:53 GMT -5
But guys. This is the very beggining of his diet. Dont you think that he can keep the skim milk for now. Maybe cut out one serving in a week or two, and then so on as needed??? He is not stepping on stage in 12 weeks.. Cut it out and replace it with low glycemic carbs. Sugar has no place in anyones diet who is trying to lose weight. Maybe post workout but that is it but then again I am an extremist.
|
|
|
My diet
Mar 4, 2008 16:03:31 GMT -5
Post by RUBICON19 on Mar 4, 2008 16:03:31 GMT -5
I just dont see the extreme measures needed.. IMO cutting it down slowly would be best
|
|
|
My diet
Mar 4, 2008 16:05:17 GMT -5
Post by gti steve on Mar 4, 2008 16:05:17 GMT -5
so my shake im having in 20 min, ill make with water, instead of milk. and 2 tb PB
|
|
|
My diet
Mar 4, 2008 16:21:36 GMT -5
Post by EBA84 on Mar 4, 2008 16:21:36 GMT -5
I just dont see the extreme measures needed.. IMO cutting it down slowly would be best What is extreme about getting rid of sugar and replacing it with low glycemic carbs? Calories are still the same but far less chance of converting them to fat because they won't spike your insulin. The sugar post workout would be ok but that is it. He did say in his initial post that he wanted to get leaner. That is what I am going by. Did I miss something?
|
|
|
My diet
Mar 4, 2008 19:35:48 GMT -5
Post by mrky03 on Mar 4, 2008 19:35:48 GMT -5
My two cents! Looks like you're getting things in order. I don't drink milk anymore, I do eat some cottage cheese and mozzerella. I drop the cottage cheese when I'm trying to get really lean. Post workout carbs are good, I think its permissible to use high gi carbs at this time.
The best approach to getting lean is carb cycling like most of us here on the board use to get into our best condition. I personally go 3 days low carbs (less than 75g.) Usually way less! and on the forth day I carb up 300-400g. depending on where I'm at in my diet.
It looks like you have most of this stuff covered already anyway. Ultimately you have to decrease your caloric intake over time anyway you go about it.
|
|
|
My diet
Mar 4, 2008 21:49:35 GMT -5
Post by RUBICON19 on Mar 4, 2008 21:49:35 GMT -5
I just dont see the extreme measures needed.. IMO cutting it down slowly would be best What is extreme about getting rid of sugar and replacing it with low glycemic carbs? Calories are still the same but far less chance of converting them to fat because they won't spike your insulin. The sugar post workout would be ok but that is it. He did say in his initial post that he wanted to get leaner. That is what I am going by. Did I miss something? But why cold turkey?? Why not a bit at a time which will do exactly waht you are intending, but over time. More logical for someone not looking to compete. I totally agree and understand where you are coming from. I just dont see the need to drop anything today in this case.
|
|
|
My diet
Mar 4, 2008 22:57:53 GMT -5
Post by EBA84 on Mar 4, 2008 22:57:53 GMT -5
I look at sugar as empty, wasted calories during a diet. The first thing anyone dieting should do is to eliminate sugar and processed foods. High glycemic foods are good post workout for a quick refuel and that is it.
Take a donut that has 300 calories and compare it to 300 calories of oatmeal. Which one is going to fill you up?
Here is an example. My mother asked me to write her a diet. She is 64. I asked what she ate and drank. She was taking in tons of regular soda a day. I told her to cut the soda and drink Crystal Light. I don't think that was a sacrifice at all and she actually liked the Crystal Light better. Guess what? She dropped 18 pounds in 6 weeks. I changed absolutely nothing else in her diet and trust me, it wasn't a very good diet.
I just don't see a sacrifice being made by dropping sugar. Use Splenda and your taste buds will never know the difference. Steve is taking in 50 grams of sugar a day with three servings of skim milk. Just by dropping this and eating something like oatmeal instead, he will drop fat.
|
|