Nutrition for: Gaining Muscle and Losing Fat
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LINK TO PARENT ARTICLE.
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This is going to be one of the three different nutrition plans created for test programs that three of the MFT members are going to be following for a specified length of time.
The goal for this nutrition plan is to both gain muscle and lose fat over the course of a week, each and every week, for the duration of the 7 month program.
I need some nutrition experts to confirm/deny my thoughts.
General ideas:
Protein:
Protein intake should be fairly similar from meal to meal with higher doses of protein taken post workout and the meal following my Postworkout meal.
*Protein types will vary throughout the day depending on timing needs.
*Whey protein in the morning as my body is coming out of a state where its lacking nutrients.
*Whey protein will account for almost all protein in my post workout meal (12g from milk, ~46g from whey)
then 2ndary post workout will contain about 30g whey protein and the remaining will come from meat.
*The rest of the protein for the remainder of my meals will come from whole foods as much as possible (if i work that wont be easy, so I have purchased (M.R.P.s)
Carbohydrates:
*Carbohydrates will be complex upon awakening, will some simple sugars from frozen fruit. (oatmeal with berries and whey, and sprouted bread slices)
*Post workout -> All simple sugars, roughly 40-50g
*2ndary post workout -> Complex carbs around 40-50g
*Remaining meals -> roughly 20-30g carbs per meal. Steadily declining carbs per meal as I approach bedtime (0 carbs pre-bed meal)
Fats:
*Rest of kcal needs will come from fats. Poly and Mono unsaturated fats only (if i can help it, Peanut butter has some saturated)
This is the nutrition. Follow my link below to the training program to find out what my plans will be for training.
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LINKS
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Steve's Training | Steve's Nutrition Plan
Ravinous' Training | Ravinous' Nutrition Plan
Bobby's Training | Bobby's Nutrition Plan
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########|| Weight (weighing myself in the mornings in boxer-briefs)
Feb 14, 2008: 193lbs
Friday March 14th, 2008
Breakfast : 7:00am
oatmeal, whey
Total: 480kcal 46p 49c 6f
banana! at 9:00am
-> I was just heading to the gym, but two hours passed so I knew I needed to eat again soon. I didnt have time to eat a full meal and wait another hour.
Postworkout: 11:15am
gatorade (60g), 2.5scoops whey
Total: 540kCal 54p 65c 5f
2ndary Postworkout: 1:15pm Only two hours later because it took me an hour to eat it LOL
1cup oatmeal, 1scoop whey, 4slices deli-turkey, 2.2oz chicken, 1 slice sprouted bread
Total: 700kCal 73p 52c 13f
Meal #4: 4:30pm
sprouted bread, chicken, oatmeal
Total: 405kal 43p 29c 8f
medium apple for snack!
Meal #5: 6:30pm
tortilla chips, turkey slices
Total: 390kCal 29p 42c 9f
Postworkout #2: 9:30pm
Xtreme Peanut Butter Protein Bar
Total: 370kCal 30p 44c 8f
(had to run errands directly after the gym and I ended up doing an intense calf workout instead of just cardio so i had to stop and get a bar :-p. This bar hd 5g creatine in it though! and 29g sugar)
2ndary Postworkout #2: 10:30pm
oatmeal, whey, sprouted bread
Total: 410kcal 48p 41c 9f
Meal #8: 1:00am Pre-Bed!
tilapia, turkey slices, mozarella cheese
Total: Unknown. I ate enough to make sure I got at least my 40g protein and got some fats from cheese to sow stuff down
Thursday March 13th, 2008
Rest Day. Abs/Cardio in evening.
Breakfast: 8:30am
Oatmeal, whey, sprouted bread
Total: 450kCal 40p 35c 7f
Meal #2: 11:00pm
Oatmeal, whey, sprouted bread, medium grapefruit!
Total: 390kCal 38p 33c 7f
Meal: #3 1:45pm
turkey
sprouted bread
Total: 255kCal 32p 12c 4f
Meal #4: 5:30pm
MRP -> Vanilla
Total: 280kCal 40p 23c 2f
Meal #5: 7:30pm
dont remember :(
Meal #6: pre-bed 10:15pm
Turkey, sprouted bread, stone ground organic baked tortilla chips (sprouted bread has 8 carbs but mostly protein and fiber)
Total: 360kCal 33p 30c 7f
My last meal was after a workout so I wanted a little carbohydrates
Bro
Looking at your pics & reading your diet plans, i'd guess that you can easily pack on some serious muscle if you wanted. All you have to do is cut out the whey & use beef, chicken & fish. I find that although the whey is really good, you need something that will last longer than an hour in your system. Besides, I find it a bit more expensive than cooking at home. The other thing is that i've found in my past, just before I came to Canada (don't know if you remember this at all), that I wasn't using any sups at all. Do you remember how lean I was?? Now I know you'll say that my body is different, but give it a try for a few weeks & see.
When are you going to switch over to your bulking phase?
Welll
The point of what I'm doing is so that when I do decide to compete, I wont have to cut for too long which also means I wont lose nearly as much muscle. When I reach around 6 or 7% body fat or whatever bodyfat I feel comfortable at as far as muscle definition (and obviously ab visibility) then I will modify my diet a little.
You have to understand, the amount of food im eating IS Bulking. I used to eat 2400 calories back in the day when I was bulking and I put on muscle and fat. Now that I've modified my diet to be a periodization nutrition plan and have added cardio, I am able to keep my calorie intake around 3,000 calories.
Once summer hits I"ll be more apt to experimentation with eating a lot more because I'll have more free time in which I can do cardio to make sure that I will not gain any fat.
I'm a firm believer in "if you time it right, cardio isnt going to make you lose any muscle".
I think the idea of bulking and not doing cardio is pretty stupid (for those that gain fat fast). Obviously with your metabolism (and/or activity levels) that doesn't apply to you lol because you can eat anything and not gain an ounce :-p
When my father prepares meals with ground beef that aren't pasta-laiden, I'll eat it every once in a while. I dont record it because well.. lol i have no idea whats in it >_<
I do snack sometimes on "lesser-than-freak-healthy' foods ;-p
I know what you mean, but...
... what I was trying to say was that I notice that you get alot of your protein from whey powder instead of whole foods. That's all. But I do understand that you don't want to lose too much right now. I also understand, because we've talked about this before, that you have to be stricter than I do when it comes to your dieting. Maybe you can consider eating more turkey & chicken breasts & white meat fish & use your protein sups just before & just after training, then if necessary, right before bed. So you'll be eating 4-5 solid whole meals, then 2-3 powdered meals. Know what I mean? That way you'll keep your fat to a minimum & still get in the extra calories you need to grow. And because those things burn fast, you could probably eat every 2 hours instead of 3. You're sure to get in at least an extra 500+ calories that way. I can't do that for 3 reasons:
- i'll speed up my metabolism,
- my job won't allow it,
- & I can't afford either one of the above!
Maybe you can consider that for summer.
Oh, by the way, as for my cardio... although I don't ride bikes or walk on those boring machines, I do get weekly massages & visit the steam room occasionally. And now & then my wife makes me to to hot yoga (plus other things I won't mention here). So I do get in a sweat now & then. They're alot more fun than riding a stationary bike! Try it.
I agree, i definitely need
I agree, i definitely need more solid food meals. I dunno what got into me but the past week I've just been on this whey protein kick.
I think i've been losing control with my eating and thats why I am starting to eat whey and oatmeal more often. (Its chocolate whey right now, lol, i normally use vanilla :-p)
I find myself snacking more on stuff like the whole grain honey nut cheerios when its surrounding a workout.
But yes, I'm glad you posted this, its definitely the wakeup call I needed!! Thank you brother!
I don't know what my next meal will be, but I'm going to definitely have some fruit as a snack (prolly in an hour) and I'll make sure its something whole foods as far as my real meal is concerned.
I'm going vehicle shopping here today so hopefully I'll have to premake my meal which means I cant bring the whole kitchen with me and accidentally eat more than I should :-p :-p
Cooking!
What you need to do is buy a whole shit load of food so you can cook in bulk! Lemme explain...
I went shopping on Wednesday. Let's say I got myself 10lbs of beef. I cooked all of it & put it in a container in the fridge. That way, when you get up at mornings all you have to do is serve it out into as many containers as you want. What I do is serve 2 meals in bowls & pack them in my bag & take/bring to work. Then every 3 hours or so I grab one & throw it in the microwave, then down it at my desk. I may cook at most, twice a week this way, & I have an endless supply of food. If I get bored, i'll just buy a whole chicken for 6 bucks & eat half of it at a time. You can see from my posts what I eat & when. I know you have school, but maybe you can work something out. Afterall, sups are just that... you know better. Let's do this bro!
Haha.
This is a very good point :p Supplements. Are supplements to your normal diet!! :D
Yeah i have no problem eating in the middle of class.. LOL. I like being different. Of course I'll be courteous and mindful of others, and as such I'll try not to be loud, or I'll leave the classroom if I have to.
AMEN!! That is what i try
AMEN!! That is what i try and do myself. However with 6 kids my supplies disappear at a rapid pace!!
I know..
I can't even imagine being you in your position right now. I'd probably go even more nuts than I already am!
Wednesday March 12th, 2008
Breakfast: 6:15am
Oatmeal, whey, sprouted bread, Orange!
Total: 390kCal 38 33c 7f (+orange)
Meal #2: 9:15am
2tbsp peanut butter, sprouted bread, turkey
Total: 485kCal 37p 20c 20f ->16fiber <-
This should hopefully be a veryyyy slow meal. And with 20c all highly complex
Meal #3: 12:20pm
MRP
Total: 280kCal 40p 24c 2f
Meal #4: 2:45pm
medium grapefruit, oatmeal, whey, sprouted bread
Total: 390kCal 38p 33c 7f
Meal #5: 5:15pm
medium apple, oatmeal, whey, sprouted bread
Total:390kCal 38p 33c 7f
Postworkout: 8:30pm
gatorade (60g), 2scoops whey
Total: 480kCal 46p 64c 4f
2ndary Postworkout: 9:45pm
oatmeal, whey, turkey, sprouted bread
Total: 580kCal 70p 35c 9f
Tuesday March 11th, 2008
LOL. Well today started off funny.. in a crappy way :(
Breakfast: 6:15am
1cup oatmeal, 2scoops whey, some granola and some honey nut cheerios
Total: 480kcal 44p 49c 9f (plus granola and honey nuts)
What a great pre-workout meal for legs!!
I usually hit the snooze button once or twice in the morning when I wakeup.
But! This morning as I was trying to wake up, it felt like the 5minutes I get extra from "snooze" were more like seconds. I was dead tired this morning.
So... all that food I decided to wait 45minutes to see what it would do for me... nothing. The coffee didnt help either. Needless to say, I went back to bed. So allll that food!!! lol just to go back to bed :(
So here I am now finishing my second meal, woke up at 9:50am
Meal #2: 10:30am
apple, sprouted bread (3 1/2 slices), 2tbsp naturally more, 2.0oz turkey
Total: 545kcl 44p 18c 15f
Preworkout: 1:15pm
1 medium grapefruit, 1/2cup oats, tbsp cocoa powder for flavor, 2.8oz sprouted bread (2 slices and the tiny end lol)
turkey!
Total: 393kCal 36p 33c 7f
Postworkout: 5:15pm
gatorade (60g), 1cup milk, 2scoops whey
Total: 570kCal 54p 77c 4f
2ndary Postworkout: 6:30pm
MRPx2
Total: 560kcal 80p 40c 6f
Meal #6: Pre-bed 9:30pm
2tbsp peanut butter, 4oz turkey
Total: 365kCal 43p 4c 17f
Monday March 10th, 2008
Breakfast: 4:45am
1/2cup Oatmeal, 1scoop whey, medium orange, 2slices sprouted bread
Total: 390kcal 35p 36c 2f
Postworkout: 8:45am
Gatorade (50g), 1cup milk, 2scoops whey
Total: 530kcal 54p 67c 4f
2ndary Postworkout: 10:00am
same as breakfast, +4oz turkey, 1slice sprouted bread
Total: 605kcal 75p 40c 9f
Meal #4: 1:30pm
Two protein bars I ate in Wal-mart while shopping LOL (Most of the carbs were sugar alcohol)
Total: 370kcal 39p 40c 16f
SNACK!!: 2:45pm
1 large grapefruit, 1 medium apple
Total: I wont count this :-p Shh...
Meal #5: 4:00pm [aim]
To be continued.
Busy day huh...?
Busy day huh...?
Sunday March 09th, 2008
Breakfast 11:00am
oatmeal, whey, large grapefruit, small apple
Total: 270kcal 28p 25c 5f
Meal #2: 1:45pm
oatmeal, chicken
Total: 315kcal 36p 3c 7f
Meal #3: 4:30pm
oatmeal, whey
Total: 270kacal 28p 25c 5f
(I went to the gym and did cardio and abs)
Meal #4: 7:30pm
MRP-> Chocolate, baked 100% stoneground tortilla chips
Total: 400kcal 45p 42c 4f
Meal #5: 930pm
4oz turkey, 2oz turkey loaf
Total: 255kcal 50p 3c 4f
Saturday March 8th, 2008
Breakfast: 9:00am
1cup Oatmeal, 1.5scoops whey
Total: 480kcal 44p 49c 9f
Postworkout: 2:00pm
65g gatorade, 1cup milk, 2scoops whey
Total: 590kcal 54p 77c 4f
2ndary Postworkout meal: 3:45pm
1 large grapefruit, 1 mediu orange! (didnt measure or count these calories :-p)
1cup oatmeal, 1.5 scoops whey, 2.2oz chicken
Total: 580kcal 64p 49c 12f
Meal #4: 7:00pm
Only my fourth meal and it is already 7pm! >_<
1tbsp Nat. More P.B., 3.5oz chicken, 1/4cup oatmeal
Total: 335kcal 37p 15c 11f
Meal #5: 9:30pm
3.5oz chicken, 4oz turkey burger
Total: ~360kcal 60p 7c 8f
Meal #6: 11:30pm
Couldnt sleep :(
4oz turkey burger, 1.5oz chicken
~ 260kcal 50p 4c 4f
Hey Dude...
I'm here....I'm here!!
1. Let's get this out of the way...where are the fruits and vegetables??? The closest thing I found was a strawberry MRP. lol
2. Variety...where's the variety. Bodybuilding diets hostorically lack variety, but you certainly don't need to fall into that mold.
3. It doesn't appear that you're fluctuating carbohydrate intake based on your workouts...wasn't that the plan initially? You tell me...I can't quite recall. Either way, you seem to be hanging out in the low 100's no matter what your workout is...
4. You seem to rely heavily on MRP's and bars...is that just because of the college environment?
I think we can work on a dew things here...let me see if I can send you an example for one of my athletes (not a bodybuilder).
B
Brian Zehetner MS,RD,CSSD,CSCS
JamCore and Myfittribe "Nutrition Guy"
Thank you
1. You're right, I don't have much fruits or vegetables. I do take multivitamins, but thats no excuse to not eat fruits/vegetables. Would it be okay to consume a large portion of my fruits in the morning with breakfast and some with my 2nd post workout meal? That way I could leave the lower calorie/lower sugar vegetables for the evenings?
2. Variety. What do you suggest I do? Being on a tight budget I have to buy the "Best bang for my buck" nutrient sources.
3. I do fluctuate a little or postworkout if thats what you mean (50g today for shldrs/traps and 70g post workout on leg day).
but I'm talking about fluctuating carbohydrates based on expected energy output following the meals, such as no carbs before bed. (but if i workout in the evening I'll still consume carbs after a workout even if I have to go to bed fairly soon)
4.Yes, its the hectic random schedule that forces me to rely on the MRPs and bars.
I'd love to refine or even completely redesign my nutrition program, I just need help :D
Hey Brian,
Can you check out my forum entries & tell me what you think as well please?
Friday March 7th, 2008
Breakfast: 5:00am
oatmeal, whey
Total: 480kcal 44p 49c 9f
Okay so after breakfast I went to sleep because my shoulders were in a lot of pain and I didnt think I'd go to the gym. But I woke up an hour and a half later and my shoulders felt a lot better so I decided to go! It was already 7:30am by that time but I didnt want to eat again ><. Turns out I should have.
Postworkout Meal: 10:00am
Gatorade (50g) , 1cup milk, whey (2 scoops)
Total: 530kcal 54p 67c 4f
2ndary Postworkout Meal: 11:30am
1cup oatmeal, 1.5scoops whey, 4.5oz chicken
Total: 595kcal 84p 49 14f
YIKES! This was a long gap, I planned on eating at 2:30pm but I had an interview that ended up taking until 3:00pm. Then I drove home and forgot about eating >_<, so I got home around 3:40pm and finally made my meal.
Meal #4: 4:00pm
1/2cup oatmeal, 15scoops whey
Total: 330kcal 39p 26c 6f
Meal #5: 6:30pm
4.5oz chicken
Total: 215kcal 40p 0c 2f
Today was my birthday. Turned 21 :-p.
I cheated tonight. After all was said and done, I probably consumed about 8 pieces of pizza. (They weren't the normal 1/8th pie slices, they were more like 1/12th or 1/16th, so I'm happy at least by that, lol!)
And then I ate ice cream. haha. Probably 2 cups. I enjoyed it all though.
No remorse this morning when I woke up, that was part of the deal I made with myself. I did it,enjoyed it, and now it will help keep me sane and on-track. But I wanted to post what I ate so I didnt feel like I was hiding it!! :D
Thursday March 6th, 2008
No workout this morning. Today is my off day, I'm planning on cardio and abs this evening though.
Breakfast: 9:00am
Oatmeal, whey
Total: 480kcal 44p 49c 9f
Meal #2: 11:00am
MRP -> Strawberry
Total: 280kcal 24c 2f
Meal #3: 1:00pm
MRP -> Chocolate
Total: 280kcal 23c 2f
Meal #4: 3:30pm
Protein bar
Total: 320kcal 32p 26c 10f
Meal #5: 6:00pm
Nat. More P.B., chicken
Total: 335kcal 41p 4c 15f (The peanut butter had 8carbs, 4fiber, 2sugar)
Meal #6: 9:30pm
3tbsp naturally more. p.b. , 5.4oz chicken
Total: 400-450kcal 50-60p 6c 22f
I killed abs and cardio! Did a 10minutes warmup and burned 150kCal. Did my ~15min ab routine, boy was I dead after that! Then I burned 711kCal in 30minutes for a finisher cardio.
I had branched chains that I was sipping on throughout the ab workout and beginning cardio and a little before my 30min cardio session. WIth about 8minutes left I drank the rest.
Wednesday March 5th, 2008
Back Day: Morning; Forearms/Calves: Evening
TOTAL: 3520 kCalories; 8 Meals; Awake from 4:30am until 10:30pm, thats 18hours.
Okay so moving on to nutrition.
Breakfast: 5:00am (Keep in mind these times are when I finish my meal, not when I start)
oatmeal, whey
Total: 480kcal 44p 49c 9f
Postworkout: 9:00am
gatorade, whey, milk
Total: 570kcal 54p 77c 4f
2ndary Postworkout: 10:30am
oatmeal, whey, tilapia
Total: 580kcal 64p 49c 10f
Meal #4: 1:00pm
MRP --> Strawberry
Total: 280kcal 24c 2f
Meal #5: 3:30pm
chicken, oatmeal
Total: 315kcal 36p 23c 7f
Meal #6: 5:30pm
tilapia, oatmeal, whey, honey nut cheerios (LOL!!!!!!! --> Hey they were whole grains! Plus i wanted sugars for pre-workout)
Total: 430kcal 41p 45c 7f
Meal #7: Postworkout again, 8:45pm
gatorade, whey
Total: 400kcal 46p 44c 4f
Meal #8: 10:15pm
chicken, oatmeal, whey
Total: 495kcal 65p 23c 10f
TOTAL: 3520 kCalories. YIKES! :-p
Nice!
Looks to me that you've turned it up another notch bro...
Hahah
We'll see. Today (Thursday) is a perfect day to balance what I did yesterday. As today is basically an off-day, but I'm going to the gym for abs and cardio. Plus calorically speaking today will be much lower for two reasons. 1) No intense workouts (1200 calories alone usually from the two meals following a workout) and 2) I wake up later on Thursdays because of no workout so im not awake as long.
But yes i want to up my calories a little bit. I can see my abs outlined in pretty much all restroom lighting now so IM really excited and even more determined to stay on track. I used to not be able to see my ab outline except for in dim lighting. Hothing to brag about, bu the progress is what is making me excited!
Well i'm happy for you. All
Well i'm happy for you. All that's left to do now is step it up on all levels. As for me, I think i've found my rhythm now, so I just have to keep eating the same foods at the same times during the day. I do that, i'm good to go!. But it always feels good when you look in the mirror & see the minute changes. That's when you find the answers to the questions you ask yourself... "why the hell am I doing this to myself??" When you see it, you just sigh... "aahhhhh... that's why!"
amen!
I hear that. Constant motivation. Seeing progress and being under the realization that what you are doing is in fact WORKING! Its a great stimulus!
Tuesday March 4th, 2008
Breakfast 4:45am
2cups oatmeal, 1.5scoops whey
Total: 480kcal 44p 49c 9f
Post workout: 9:00am
gatorade, whey, milk
Total: 610kcal 58 77c 4f
2ndary Postworkout: 10:15am
Organic cereal mixed into oatmeal and whey, chicken
Total: 615kcal 64p 61c 1f
Meal #4: 1:15pm
oatmeal, 'Naturally More' peanut butter, chicken
Total: 485kcal 46p 29c 18f
Meal #5: 4:30pm
oatmeal, tilapia, 'Naturally More' peanut butter
Total: 350kcal 33p 27c 10f
So far I've eaten a lot of fats in the past two meals. I'm going to cut it down and not eat any extra sources. Not even pre-bed. Off to class in about 15 minutes!!!
Meal #6: aiming for 7:30pm
MRP: Chocolate
Total: 280kcal 42p 24c 2f
Meal #7: aiming for: Pre-bed 9:30pm
Chicken!!
Total: 165kcal 31p 0c 4f.. okay so it wasnt my goal of 40p but oh well!
TOTAL: 2855 kCalories
Monday March 3rd, 2008.
Breakfast 5:15am
oatmeal, whey
Total: 480kcal 44p 49c 9f
Post workout: 8:45am
gatorade, whey, milk
Total: 570kcal 54p 77c 4f
2ndary Postworkout: 10:00am
oatmeal, whey, tilapia
Total:585kcal67p 49c 10f
Meal #4: 12:45pm
Strawberry MRP
Total: 280kcal 42p 25c 2f
Meal #5: 3:00pm
oatmeal, chicken
Total: 365kcal 45p 23c 8f
Meal#6: Small postworkout 7:15pm
1.5scoops whey, 1cup milk, banana, apple
Total: Roughly 420kcal 44p 50c 2f
Meal #7: Pre-bed 8:30pm
chicken (~5oz), 'Naturally More' Peanut butter (168kal -> 10p 8c 11f per serving. 6g of fat are EFAs, absolutely the best nut butter out there that I know of :D
Total: about 250kcal for the chicken and probably about 250kcal for the naturally more
Thursday Feb 28, 2008 through Sunday March 2nd, 2008
I did not keep track of calories these days. I did my best to eat as healthy as I could with what I was provided. I made it a point to enjoy the foods I ate while maintaining balanced meals.
Thursday and Friday I kept my normal eating routine, while Friday all day after 3:00pm I resorted to Meal Replacement Plans.
Saturday I did snack on protein bars a lot during the Arnold Classic Expo which was all day. Around 2:00pm we ate at a Japanese sushi bar. Very healthy, everything was raw. I had a Sashimi salad with grilled chicken. The rest of the day I continued with MRPs and protein bars. At 11:00pm that night we had Chinese. It was all steamed vegetables and steam-cooked meat. I myself has a lot of steamed shrimp.
Sunday In the morning I ate oatmeal, 3 whole eggs, 5 egg whites, yogurt. Next meal was beef jerky, 24p with only 3sugars and 2fat.
Wednesday Feb 27th, 2008
Breakfast: 5:00am
Oatmeal, whey, sprouted bread
Total: 450kcal 43p 37c 10f
Postworkout: 9:15am
gatorade, whey
Total: 580kcal 58p 75c 5f
2ndary postworkout: 10:45am
oatmeal, whey, sprouted bread, chicken, 2tbsp almond butter (this killed me on calories)
Total: 780kcal 84p 37c 34f (lol YIKES <--- lots of fat)
Meal #4: 2:00pm
Chicken, sprouted bread
Total: 405kcal 64p c 9f
Meal #5 5:00pm
Tuna, sprouted bread
Total: 330kcal 40p 16c 4f
Postworkout #2: 9:00pm
gatorade, milk, whey
Total: 400kcal 45p 40c 6f
2ndary postworkout #2: 10:30pm
Chicken, spr. bread, oatmeal, whey
Total: 620kcal 72p 33c 13f
Two intense workouts today [Back in the morning, Calves/forearms in the evening] and thats reflected with my calorie consumption :-p
Tues Feb 26th, 2008
Breakfast: 7:00am
Oatmeal, whey, sprouted bread
Total: 390kcal 38p 33c 7f
Meal #2: 9:45am
Same as breakfast
Total: 390kcal 38p 33c 7f
Preworkout: 12:45pm
Oatmeal, chicken
Total: 385kcal 49 23c 7f
Post workout: 4:45pm
gatorade, whey, milk
Total: 530kcal 54p 69c 4f
Meal #5: 6:00pm
oatmeal, whey, sprouted bread, tuna
TOtal: 510kcal 64p 33c 9f
Meal #6: Pre-bed8:00pm
5oz. chicken, 2tbsp almond butter
Monday February 25th, 2008
Breakfast 5:00am
oatmeal, whey, sprouted bread
Total: 430kcal 40p 35c 7f
Post workout: 8:30am
whey, gatorade, milk
Total: 590kcal 54p 52c 4f
2ndary Post workout: 9:45am
chicken, oatmeal, whey, spr. bread
Total: 580kcal 72p 33c 13f
Meal #4: 12:30pm
EAS Shake
Total: 280kcal 42p 20c 3f
Meal #5: 2:45pm
5oz chicken, 2 slices sprouted bread, some peanut butter (Gasp!)
Total: 565kcal 63p 14c 24f
Meal #6: 5:45pm
bread, chicken
Total: 270kcal 38p 8c 10f
Went to gym, did a lot of cardio. I mean a lot of calories, like over 1,000 calories were burned. So my legs were beat, I knew coming home I should have a sort of post workout meal, but it was close to bedtime, so I stuck with mostly complex carbs.
Meal #7: Pre-bed 9:30m
sprouted bread, chicken, oatmeal, whey
Total: 550kcal 60p 33c 13f
Sunday Feb 24th, 2008
Breakfast 9:45am
Oatmeal, whey, sprouted bread (LOL, all I ever eat :( :( :()
Total: 390kcal 38p 33c 7f
Meal #2 12:30pm
3oz. chicken, 2 slices sprouted bread
Total: 260kcal 37p 8c 5f
I feel this is a great meal for a pre-cardio/abs workout. Low carbs to force my body to fuel off fat.
Meal #3: 4:15pm
protein bar, banana, apple
Total: 450kcal 32p 43c 10f
Meal #4: 6:15pm
sprouted bread, chicken
Total: 295kal 49p 4c 7f
That was it folks!!! Went to bed around 9:00pm.
Saturday Feb 23, 2008
Breakfast 9:00am
Oatmeal, hey, spr. bread
Total: 390kcal 33c 7f
Post workout 12:45pm
gatorade (70g) , 2.5scoops whey
Total: 580kcal 58 75c 5f
2ndary Postworkout: 1:45pm
MRP Bar and MRP Shake
Total: 580kcal 74p 40c 10f
Meal #4: 4:30pm
Protein Bar
Total: 310kcal 32p 20c 10f
Meal #5 7:00pm
Lots of fish(~7oz) and chicken (~4oz)
Homemade pancakes
Total: No idea.
Meal #6 9:00pm
5.1oz chicken
Friday Feb 22, 2008
breakfast 4:45am
oatmeal, whey, sprouted bread, granola
Total: 490kcal 40p 53c 7f
I went back to sleep, the roads were too dangerous and on top of that my shoulder was in a lot of pain
Breakfast Again 8:45am
Oatmeal, whey, sprouted bread
TOtal: 390kcal 38p 33c 7f
Meal #3 11:15am
MRP --> Strawberry
Total: 280kcal 42p 22c 3f
Preworkout 2:00pm
MRP with oatmeal
Total: 430kcal 47p 43c 6f
Post workout 6:00pm
gatorade (65g),whey, milk
Total: 610kcal 54p 82c 4f
Pre-bed 8:30pm
roughly 5oz chicken, 2 tbsp peanut butter/almond butter
Thursday Feb 21st, 2008
Breakfast: 8:45am
Oatmeal, whey, sprouted bread
Total: 390kcal 38p 31c 5f
Meal#2: 11:00am
M.R.P. -> Banana Creme (during class)
Total: 280kcal 42p 20c 3f
Meal #3: 1:30pm
chicken (3.5oz), 2tbsp almond/peanut butter, sprouted bread
Total: 395kcal 49p 14c 23f
I fell asleep, woke up 1.5hrs later and im exhausted. perhaps I should not have slept :(
So i ws going to not eat hardly any carbs before the gym to try and help burn extra fat today... but, im too tired
So here's what I ate
Meal #4: 3:30pm
Oatmeal, whey, sprouted bread
Total: 390kcal 38p 33c 7f
Meal #5 (post workout): 7:00pm
whey, granola, milk
Total: 570kcal 45p 76c 5f
Meal #6: 9:00pm
lots of chicken!! 2 slices of sprouted bread, tablespoon or two of almond butter
Total: No clue but im going to bed!! LOL (only 8c which were totally complex with lots of fiber)
Wed Feb 20th, 2008
Breakfast 4:45am
oatmeal, whey, sprouted bread
Total: 450kcal 43p, 37c, 8f
Postworkout: 9:00am
powdered sugar, whey
Total: 580kcal 54p 75c 5f
Snacked on some stone ground organic tortilla chips about 45 minutes after my shake (not recorded, probably about 30c)
2nd Postworkout: 10:15am
oatmeals, whey, chicken, sprouted bread
Total: 555kcal 69p 33c 11f
Meal#4: 1:30pm
sprouted bread, chicken
Total: 360kcal 48p 12c 2f
Meal #5 3:30pm
M.R.P. -> Strawberry
Total: 280kcal 42p 23c 2f
Postworkout #2: 7:00pm (Did a hardcore calves workout and abs, small amt of cardio too)
gatorade powder (no HFCS), whey, milk
Total: 510kcal 42p 75c 2f
2ndary Postworkout #2: 8:30pm
Roughly 5.5oz chicken, 2tbsp almond butter, sprouted bread
Loose estimate: 600kcal 60p+ ~12c 25f
Good job
Looks to me that your metabolism is speeding up week by week bro. Do you find that you're craving more & more food the leaner you become??
:(
Unfortunately yes... my cravings have gone up...
BUT!!! I dont know if its because I'm taking in more splenda (my brother got me on this chocolate kick where we mix cocoa [1tbsp = 15cal, 1fiber, 2complex carbs, 0.5fat, 1protein] with splenda and it tastes delicious!! so I eat it like twice a day)
or if its because I'm actually needing more food.... Its probably what you said, as I used to mix splenda with my coffee a lot anyhow.
Good thing you pointed that out, maybe i'll rework my nutrition so i'm taking in more carbs throughout the day
Fruits??
Why not just include more fruits in your diet? That's the best way to get your simple carbs. You know why too, so I won't even get into it. When I had my cravings & I couldn't eat anything with sugar in it, I found that increasing my vegetable intake helped suppress the cravings - broccoli, cauliflower. I ate lots & lots of that.
Hmm
When though? You mean when I'm snacking in between meals? My simple carbs i try to get through powdered form post workout so its the quickest sugars possible.. Other than that, morning time would be great to eat fruit but I dread eating any sugar during the rest of the day LOL. I gotta look better when my friend comes back to PA than I did when she left.. you know how that is.. ;) (and by better I mean leaner... and possibly more muscles!! ;) ;) ;))
Sugar/looking good for your "friend"
You already have an advantage when it comes to your sugar intake bro. You train at mornings! If I were you, for the purpose of this little experiment of ours (& the above tittle), i'd cut your total sugar intake right at noon. Fight the urge after that. As a matter of fact, maybe you can consider doing a 3-on, 2-off type of thing with your sugar intake in general for cutting purposes just to see how your body will respond... yes i've been doing some reading on this. Just make sure that you increase your vitamin/greens intake. Try greens+ to see how it feels too. And make sure you keep taking your fish oils. They're more complete than the flax.
3 on, 2 off?
Could you elaborate a little more?
What would my 3 on be, sugar wise (timing and consumption) versus my 2 off?
Like would I eliminate all sugars period on my 2 off days? And then consume a lot of sugar on my 3 on? Or simply have my normal consumption of sugars for my 3 on?
And what about post workout? I dont want to eliminate sugar from that, at all.
Sorry I missed this before
Sorry I missed this before bro... didn't realize you asked this.
Anhow, I remembered reading about some bodybuilder's diet last year. I wish I could remember who the hell he is though... Anhow, his cutting phase consisted of a similar system that took place over an 8-day per week program. He would use his complex carbs for 3 days straight (his normal, planned amount), then cut it completely out for 2 days straight. Then the following 3 days, carbs again - 3-2-3. After each cycle, he's drop his carbs by 250g's (so basically every 8 days). What i'd recommend that you do is not completely cut out your carbs. In fact, maintain your complex carbs all the way through & use your simple carbs just before & just after training. My reason is simply because you're trying to cut. If you're cutting, you have to cut out on as much simple sugars as possible. Consider the fact that your protein powders, fruits, & whatever else you consume contains sugar. If you add more on top of that... splenda, chocolate bars, etc., you'll only be increasing your already decent sugar intake.
With all that said, this would what i'd do (if I were you - at least to try it for a while):
- 3 days on - your normal consumption of food
- 2 days off - no simple sugar at all except for before & after training. Make sure you keep eating your complex carbs. You'll get your needed simple sugars from your protein shakes.
- Then just repeat the cycle...
See, by doing this, you won't shock your body into anything & you could probably do it on/off as you see fit. Or, you can just do like I do & just cut suger (& carbs) out totally for a week straight... lol But be prepared to NOT have any energy at all by the 3rd day.
My God... I didn't mean to stretch this so long. I was just recalling my own experience 2 years ago. lol
Hhehe
Bro, I read every word. It was very thorough and I like reading that way.
You know, I actually already do something similar to that. Only I think I should cut out all carbs for my last two or three meals, especially if I dont plan on being active at all.
I really dont eat anything with sugar in it though to be honest. I mean basically the only sugar I consume is whats in the whey, and then what ever is in my post workout. Usually even my 2nd postworkout meal does not contain sugars. But you're right, there are sugars in the protein bars I eat, which I try to eat only sparingly and they're a last resort, so its either I eat them, or nothing because I dont have access to anything else :-p
Know what...
I made a HUGE mistake. The 2-days off was actually no carbs at all. What he did was eat protein, salads & a few veges. He did get a little carbs from his vege sources - broccoli & cauliflower & some other fiberous veges. What happened was that he used those veges as a means to help with the protein digestion & absorbtion. I'm pissed that I don't even remember who this guy was or even where I read it. I know how you are when it comes to proof. It's in the pudding... lol But maybe you can try it & see how your body reacts. Just remember, it's not like you're not eating carbs for 5 days straight. The discipline will come when & if you decide to drop 250g carbs every week.
I can do that..IF
THey discount the sugar consumed post-workout. Or at least allow for some sugar consumed post workout (like maybe 30g?)
I dunno, but my overall goal is mass if one has to take presidence over the other. So the answer to any question when it involves needing to sacrifice one for the other will be the answer that benefits mass gains. that means for post workout I'll consume the sugars needed (i guess I need brian to lemme know exactly how many I should take)
Hey the scales saying 200.5-201.0 lbs!!!!!!!!!!!
haha its never been above 200 before.
Cool
Good job on the weight increase. I forgot to weigh myself yesterday...!
Tues Feb 20th, 2008
Breakfast: 5:00am
oatmeal, whey, sprouted bread
Total: 450kcal 38p 51c 6f
Postworkout: 8:30am
powdered sugar, whey
Total: 540kcal 54p 64c 4f
2nd Postworkout: 9:45am
t.b.c....
niceeee
we kill that sprouted bread
i had about 4 pieces for dinner, and the horrible thing is (in a good way) that thats still only 16 net carbs... and 12g fiber!! wewt! and 20g protein. freakin krazy.....
along with :) my 3.5oz tuna and 2tbsp cocoa spread on my bread... yum!
im going to make a blog tomorrow about it to ask Brian if its really as healthy as we think it is, cause i read "online" that its not that great. but that was just something i read and didnt check sources so im not believing it until i both find thed sources and check credible sources :) which includes B-ZEHET!... that's all IF i remember.. wednesdays are crazy days!
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Priming your body before a workout [Warmup]: http://www.myfittribe.com/forums/best-ways-prevent-treat-post-work-out-s...