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Post by TNA on May 16, 2005 20:07:12 GMT -5
Hi everyone,
I've never posted any diet before so here it goes! Here is my current shredding diet. I was hoping to get some advise on it. This is a typical mid-calorie day. What are your thoughts?
Meal 1
- 3/4 cup Oatmeal
- Protein Shake
- 6 Egg Whites
- 3 EFA pills (or UDOs Oil)
- 1 MULTI
Totals: P = 46 / C = 25 / F = 20
Total Calories:492
Meal 2
- 130 g Chicken Breast
- 1/2 cup brown rice
- 1/2 cup mixed veggies
Totals: P = 44 / C = 33 / F = 5
Total Calories:366
Meal 3
- 130 g Chicken Breast
- 1/2 cup corn mash
- 1/2 cup mixed veggies
Totals: P = 44 / C = 29 / F = 5
Total Calories:342
Meal 4 (Pre-Workout)
- 1 can tuna
Totals: P = 30 / C = 0 / F = 0.8
Total Calories:127
Meal 5 (post-workout Shake)
- 44g scoops protein powder
- 88g dextrose
Totals: P = 32 / C = 66 / F = 4
Total Calories:428
Meal 6
- 3 oz eye of round stake
- 1/2 sweet potato
Totals: P = 28 / C = 14 / F = 4
Total Calories:205
Meal 7
- 1/2 cup cottage cheese
- protein shake
- 3 EFA pills (or UDOs Oil)
- 1 MULTI
Totals: P = 31 / C = 9 / F = 17
Total Calories:323
Total Cals: 2283
Total Protein: 255 g
Total Carbs: 176 g
Total Fats: 56 g
As for supps:
6 BCAA (3) pre and (3) post workout
Creatine Kre-Alkalyn post workout
Whey Protein
CLA and vinegar pills Before meals
EFA in first and final meals
10 drops of milk thistle at night
I am presently 207 lbs. 5'10". I hope to just shed the fat and maintain my muscle mass. I started the diet about 3 weeks ago and I've lost about 5 pounds.
My workout is a 4 day split divided over 5 days.
Cardio everyday for 30 minutes (I'll be upping it to 45 minutes in a few weeks).
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Post by Tim Wescott on May 16, 2005 20:24:25 GMT -5
Looks really good to me TNA...............I would however eat either more egg whites at meal # 1 and drop the shake,or just have the shake minus the eggwhites.........either or,but it`s not a big deal as long as you get the proper protein in which you definately are.
Another thing that I would personally change is the cottage cheese............although it`s great eaten at bedtime because of the slow digesting casein protein content,I`m against using any dairy products when trying to get lean.
Again,this is just my personal preferance and a lot of people do choose to use dairy...........I am nitpicking a bit but this is just from my point of view...........otherwise it looks damn good and well thought out.
Good luck with it and don`t foget high water intake............very important.
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Post by TNA on May 16, 2005 20:44:36 GMT -5
Hey Tim, thanks for the quick response! Great advice! I'll dump the whey shake in the am and add another egg white (why the hell not!) I'll also dump the cottage cheese and maybe add tuna? I'll keep you posted!
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Post by Maximum6 on May 16, 2005 20:46:57 GMT -5
1 can of tuna preworkout.....
i tried that a while ago.....but starts to get annoying after a while....so i switch to a shake instead.
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Post by TNA on May 16, 2005 21:10:24 GMT -5
1 can of tuna preworkout..... i tried that a while ago.....but starts to get annoying after a while....so i switch to a shake instead. Ya it can get quite annoying but I try to spice it up. I add hot sauce, fat-free mayo, or my personal favorite, I add a teaspoon of olive oil, a little bit of onion, and a dash of oregano. Try it - trust me you'll like it!! |
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Post by Tim Wescott on May 16, 2005 21:39:22 GMT -5
No problem TNA........stay focused!!
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Post by Troyster on May 27, 2005 15:46:38 GMT -5
TNA, sounds pretty good. I don't know your current weight and, I'm assuming that you want to lose. Depending on your weight and your goals, I might incrase the amount of chicken... the food choices are great though.
One last thing, don't forget that condiments are LOADED with sugars, salts and fats. Even the "lite" products usually compensate with more of the others. For example, although lite popcorn has less fat, they typically TRIPPLE the salt for taste (remember, to them it's all about theirs tasting better so you buy more) -- food for thought.
T
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Post by TNA on May 27, 2005 23:10:08 GMT -5
Thanks T. My present weight is 205. As for the diet, I shoujcl mention that I'm cycling the carbs as of next week. I'm also trying to keep cals down to around 2000. So far so good. I guess my main concern is not to loose too much mass.
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Post by RUBICON19 on May 31, 2005 10:03:44 GMT -5
Hi everyone, I've never posted any diet before so here it goes! Here is my current shredding diet. I was hoping to get some advise on it. This is a typical mid-calorie day. What are your thoughts? Meal 1 - 3/4 cup Oatmeal - Protein Shake - 6 Egg Whites - 3 EFA pills (or UDOs Oil) - 1 MULTI Totals: P = 46 / C = 25 / F = 20 Total Calories:492 Meal 2 - 130 g Chicken Breast - 1/2 cup brown rice - 1/2 cup mixed veggies Totals: P = 44 / C = 33 / F = 5 Total Calories:366 Meal 3 - 130 g Chicken Breast - 1/2 cup corn mash - 1/2 cup mixed veggies Totals: P = 44 / C = 29 / F = 5 Total Calories:342 Meal 4 (Pre-Workout) - 1 can tuna Totals: P = 30 / C = 0 / F = 0.8 Total Calories:127 Meal 5 (post-workout Shake) - 44g scoops protein powder - 88g dextrose Totals: P = 32 / C = 66 / F = 4 Total Calories:428 Meal 6 - 3 oz eye of round stake - 1/2 sweet potato Totals: P = 28 / C = 14 / F = 4 Total Calories:205 Meal 7 - 1/2 cup cottage cheese - protein shake - 3 EFA pills (or UDOs Oil) - 1 MULTI Totals: P = 31 / C = 9 / F = 17 Total Calories:323
Total Cals: 2283
Total Protein: 255 g
Total Carbs: 176 g
Total Fats: 56 gAs for supps: 6 BCAA (3) pre and (3) post workout Creatine Kre-Alkalyn post workout Whey Protein CLA and vinegar pills Before meals EFA in first and final meals 10 drops of milk thistle at night I am presently 207 lbs. 5'10". I hope to just shed the fat and maintain my muscle mass. I started the diet about 3 weeks ago and I've lost about 5 pounds. My workout is a 4 day split divided over 5 days. Cardio everyday for 30 minutes (I'll be upping it to 45 minutes in a few weeks). I personally would not use that much Dextrose PWO. Why not add some sweet potatoe to the pre workout meal and take some carbs away from post? |
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Post by TNA on May 31, 2005 10:15:52 GMT -5
Thanks for the response RUBICON19. Since I posted this, I've actually dropped the dextrose to 21 g (a total of 30g with the protein).
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Post by RUBICON19 on May 31, 2005 10:38:28 GMT -5
Thanks for the response RUBICON19. Since I posted this, I've actually dropped the dextrose to 21 g (a total of 30g with the protein). Sounds better to me. I would still add some good carbs pre workout and take some away somewhere else. You are weight btraining to gain or maintain muscle amss which takes intensity, which I find takes some carbs. I would think that eating crabs most of the earlier part of the day and then droopng them 4-5 hours before the most crucial time (before training) would cause low blood sugar and make weight training less productive. You are not going to get any energy from tuna. |
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Post by TNA on May 31, 2005 10:49:37 GMT -5
Point well taken!!
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Post by RUBICON19 on May 31, 2005 11:02:11 GMT -5
Just my experience  |
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Post by TNA on May 31, 2005 12:53:55 GMT -5
Thanks! Every little bit helps.
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Post by Intensity on Jun 1, 2005 13:53:54 GMT -5
I'm sure that more than one method work, but like i said in your "Post workout shake thread" i would prefer to keep more carbs (30g to 50g) and more proteins (40 to 60g) in my postworkout shake rather than in any other meals! So if i only have to eat 50g of carbs during the day i would take it in my postworkout meal 30 minutes maximum after my workout! This way you will help your body to switch in an anabolic phase so you'll lose less muscle and it will help you to stay intense in your next workouts.
Mo
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Post by TNA on Jun 1, 2005 19:34:10 GMT -5
Makes a lot of sense Mo. Thanks for the solid advice. I guess a little more tweaking and I should have it down. BTW, did I mention how much I hate dieting? The good news is that I've shed some fat. I'm down to 198 lbs as of today. I'm not sure what my competion weight will be but I guess I'll find out soon enough. So far, off season I'm going about 210 - 215 lbs.
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