I have yet to see........

JKurz1

JKurz1

Member
One perfect (or even close) diet posted on this board...cmon on boys....if you got it, post it....I want to see one diet that you personally swear by that has worked time and time again for gaining lean mass!
 
JKurz1 said:
One perfect (or even close) diet posted on this board...cmon on boys....if you got it, post it....I want to see one diet that you personally swear by that has worked time and time again for gaining lean mass!
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You can't really post up a 'perfect diet' b/c what is perfect for me is not perfect for you and vice versa. I think their are certain principles and guidelines one call follow that for the most part are part of every good diet, but it is where you take them from there that makes it a perfect diet. I know that's not what you wanted to here, but that's what I think.

Here's a quote from the Clown:

Bobo said:
The key to any training is how you make adjustments. That is where the progress will happen. I can give you a program based on the same princicples everyone gets (since there are a million 6ft 175lb guys out there) but its how you progress week to week and where you take it after that which will make the difference. The majority of people come to me because of plateaus. How many calories are you adding based progress and are you eating enough for certain days. If you train legs your energy expenditure is higher than if you are just doing arms. Its those little things people overlook and its nothing complicated or tough. Its just brekaiung them down into boring numbers and figuring out that its not that difficult or complicated. Most of my clients received VERY similiar programs based on the same types of training and food but where you take it from there is up to you (your creativity plays a role). You have to make little tweaks as you progress and often they aren't even that large (what I do DURING your time makes the most difference). THAT is how you progress, not by drstiaclly changing ratios and completely revamping your training. That certainly can help but you have to constantly adjust throughout the weeks which will really make it work. If you don't, any program incuding mine, is worthless.
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There is no one diet that will be perfect for everyone. Bobo's diet is top notch, unfortunately I cannot post it. I spent over a year, using that as my base and making changes based on my research and personal experience. Surprisingly, the bulk of the diet remains the same.
 
Here is my diet for the rest of summer after my contest June 10th. I might lower the protein and up the healthy fats some. I constantly think about this stuff......

Ryno


Summer Clean Bulking diet

Meal 1: 8 am
(bread made into french toast and topped with the pb and maple syrup, left over eggs scrambled)
2 slices Ezekiel cinnamon raisin bread (6/36/0)
1 whole egg (6/1/4.5)
11 egg whites (38.5/0/0)
1 tbsp PB (4.5/3/8) or half ounce almonds
2 fish oil caps (0/0/2)
1 sesamin (0/0/1)
2 tbsp sugar free maple syrup (0/4/0)
535.5 kcals, 55p/ 44c/ 15.5f
or protein pancakes:
3/4 cup fat free cottage cheese (21/7.5/0)
3/4 cup rolled oats (7.5/40.5/3.5)
6 egg whites (21/0/0)
1 tbsp pb (4.5/3/8) or half ounce almonds
2 tbsp sugar free maple syrup (0/4/0)
539.5 kcals, 54p/ 55c/ 11.5f

Meal 2: 10:30 am
5 oz tuna (37.5/0/2.5)
spicy brown mustard
1 medium grapefruit (2/18/1) or one medium banana
½ cup oats (5/27/2.5)
1 tbsp pb (4.5/3/8) or half ounce almonds
514 kcals, 49p/ 48c/ 14f

Meal 3: 1 pm
3 oz chicken breast (24/0/3)
3 oz top loin steak (24/0/4)
100 grams sweet potato (1/18/0)
100 grams black beans (9/24/1)
2 tbsp A1 (0/6/0) or some salsa
spicy brown mustard
2 fish oil caps (0/0/2)
514 kcals, 58p/ 48c/ 10f

Meal 4: 3:30 pm
1 scoop chocolate pb WPI (90cc scoop) (35/1.5/0)
1 cup rolled oats (10/54/5)
1 tbsp PB (4.5/3/8)
1 sesamin (0/0/1)
558 kcals, 49.5p/ 58.5c/ 14f

On workout days
-during workout shake-
Strawberry WPI -1 large scoop (35/1.5/0)
6 table spoons strawberry EXCELL
146 kcals 35p/ 1.5c/0f

Meal 5: 6 pm
1 scoop ultra peptide (23/2.5/.5)
1 scoop WPI chocolate pb (90cc scoop) (35/1.5/0)
1 cup rolled oats (10/54/5)
553.5 kcals, 68p/ 58c/ 5.5f

Meal 6: 8:30 pm
3 oz chicken breast (24/0/3)
3 oz top loin steak (24/0/4)
100 grams sweet potato (1/18/0)
100 grams black beans (9/24/1)
2 tbsp A1 (0/6/0) or some salsa
spicy brown mustard
2 fish oil caps (0/0/2)
514 kcals, 58p/ 48c/ 10f

Meal 7: 11:00 pm
1 medium grape fruit (2/18/1)
5 oz tuna (37.5/0/2.5)
spicy brown mustard
1/2 cup fat free cottage cheese (14/5/0)
½ ounce almonds (3/2.5/7.5)
1 sesamin (0/0/1)
436 kcals 56.5p/ 25.5c/ 12f

Totals:
Weight days: 3775 kcals, 428g protein, 342.5g carbs, 77g fat
Non-weight days: 3629 kcals, 393g protein, 341 g carbs, 77g fat

Just thought I would post to give you guys some ideas. Everyone is different like mentioned above!!
 
JBlaze said:
There is no one diet that will be perfect for everyone. Bobo's diet is top notch, unfortunately I cannot post it. I spent over a year, using that as my base and making changes based on my research and personal experience. Surprisingly, the bulk of the diet remains the same.
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exactly...we dont want bobo to come kick our arses...
 
You take in that many carbs on your off days? Thats my biggest concern...off days.......how does you diet change and when you say off, is it completely lazy??? Nothing?
 
Meal Food Amount Calories Protein Carbs Fat

630-700 Oats 1 Cup 180 5 54 6
Muscle Milk 1 Scoop 175 16 3 9
Wgg Whites 1 Cup 121 26 3 1
476 47 - 60 - 16

10-1030 Whole Wheat Bread 4 Pieces 220 6 40 3
Tuna 2 Cans 200 42 - 4


420 48 40 7

1230-130 Chiken 4 Oz 175 32 1 4
Beef 4 Oz 175 21 - 8
Brown Rice 1 Cup(cooked) 220 5 45 3
Greens Large 125 2 20 2
695 60 66 17

300-330 Chick 40z 175 32 1 4
Whole Wheat Pasta 2oz Cooked 210 9 40 2
Beef 40z 45 10 2 1
60 7 5 -
490 58 48 7


5:30 Train

7:30:00 Not Sure 400 40 50 4



800-8:30 Not Sure
400 30 40 13

400 30 40 13
930
Muscle Milk 1 Scoop 175 16 3 9
Peanuts 1/4 Cup (20) 120 4 5 10
Milk 1 Cup 100 10 6 3
Cottage Cheese 1 Serving 100 20 4 2
495 50 18 24

Totals 3,376 333 - 322 - 88
 
yeah actually there is no one diet my diet works for me but it is adjusted on a daily basis based on the workouts I do that day and my calorie expenditure If I go to MMA class and spar for 1.5 hours when I come home I am going to adjust my evening meals different than if I went to class and hit pads for say 1hr. my diet has basic rough components but changes on a daily basis.
 
This is by no means a perfect diet, however it has worked well for me.

Diet:
Meal 1
1 cup Oats
1 cup Low-Fat Plain Yogurt
1 cup Skim Milk
1 scoop ON 100% Whey
2 tblsp Peanut Butter

Meal 2
3 Eggs
1 can Tuna
2 Slices Whole Wheat Toast

Meal 3 Post Workout
1.5 cups Skim Milk
1.5 scoops All The Whey Whey Isolate
1 cup Natural Ovens Granola
.5 cup Oats
.5 cup yogurt

Meal 4
2 fillets Salmon
1 cup Broccoli
1 cup Cauliflower
3 tblsp Olive Oil
1 cup Brown Rice

Meal 5
3 scoops Core MRP
Water

Meal 6
1 Chicken Breast
1 cup Kashi Cereal
1 cup Skim Milk

Meal 7
1 scoop All The Whey Micellar Casein
1 scoop All The Whey Whey Isolate
Water
 
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