help with first diet plan....
09-03-2006 07:11 PM
help with first diet plan....
this is the first time ive ever tried to actually get serious about how i eat. im 6' 240lbs...bout 18% bf.....really looking to put on lean muscle kinda lean bulk and lose some fat .....just came from the store.....bought: can tuna, whole grain whole wheat bread and tortillas, skinless boneless chicken, brocolli, red leafy lettuce, green beans, sweet potatoes, strawberries, apples, brown rice, skim milk and orange juice.......where do i go from here....i either work from 8:30a to 5:00p or 1:00p to 9:30p so work out times differ but no matter what i work out right after work.....also have a protein blend casein and whey that i can throw in also ..........thanx ahead of time
09-03-2006 08:57 PM
That's rough on the schedule man. First off, I would start by throwing that orange juice out. Especially if you're looking to lean out. Juice isn't the way to go. Try to incorporate 3 days of cardio into your workouts. Also, you'll wanna eat anywhere from 6-8 times a day if at all possible. Make sure that you stay plenty hydrated, 1 to 2 gallons of water a day. Go for filtered or spring water. Well, unless you just have awesome tap water. I'd write more, but time's at a premium at the moment. I'm sure that others will chime in. Good luck man.
09-04-2006 01:32 PM
yea try to be eating 6 times a day if you can.
Stick to tuna, chicken, eggs, lean meats, and the like for protein sources; w/w bread and bagels, oats, fiberouse veggies, and the like for good low gi carbohydrates; and flax, fish oil, nuts, and the like for healthy good monounsaturated fats
You first have to find your bmr and go from there. Loosing fat while putting on muscle is quite difficult but not impossible. Start out from your bmr and add 200-500 cals and see where to go from there.
Its alot of trial and error. Go to FitDay - Free Weight Loss and Diet Journal to track and plan out your diet. Right up a sample on and post it up so we can help ya out
best of luck
09-04-2006 08:58 PM
thank ya ill take a look at that....
Originally Posted by OCCFan023
09-07-2006 09:49 AM
Wow Bandit. You look really good from your photo! If it were me, I'd want to focus on getting that bodyfat down to 10%-13% first. I'd consider two types of diets. Either a lean mass gain diet (where you gain lean mass with a minor amount of fatloss) or a fatloss diet(where you shed about 1-2lbs of fat per week and retain the lean mass). Another successfull thing that can be done is to cycle these two diets every two weeks. Regardless, lets see if we can get some fat off. PM me if you want some details about how to do this.
09-07-2006 12:47 PM
for some reason it wont let me PM you....very interested in this though...have yahoo..bandit9308
Originally Posted by littlemack
09-07-2006 12:51 PM
Can I suggest you do a search for carb cycling? A couple of guys here have had success with it.
09-07-2006 06:08 PM
I like to throw a carbup day in my cut every weekend. I'll go from 150g of carbs a day to 400-500g for one day, usually Saturdays. Carbin' up on clean food. Add a couple more potatoes, bread, oatmeal, stuff like that.
09-09-2006 09:38 AM
10-24-2006 02:37 AM
OMELET, BREAKFAST CASSEROLE, or eat separately as desired:
5 ounces very lean meat
1 whole egg + 5 egg whites
½ Grapefruit, or 6 strawberries, or ½ cup omelet vegetables
Protein Drink Option #1: 2 scoops Muscle Provider, 1 TBS Flax Oil, 4 strawberries, 12 ounces water
OR: Protein Drink Option #2: 2 scoops Ultra Size + 1 teaspoon Flax Oil, 12 ounces water
OR: Whole Food Option:
6 ounces tuna (no oil) or 5 ounces white meat: chicken or turkey breast
1 whole egg + 3 egg whites
1 tomato or ½ cup vegetables
8 ounces very lean meat
4 cups salad (lettuce, tomato, carrot, cucumber, green peppers, etc.)
1 TBS unprocessed vegetable oil + vinegar and herbs/seasonings as desired for a dressing
(OR use 2 TBS Paul Newman’s Oil and Vinegar Dressing)
(same as for meal #2)
8 ounces very lean meat
2 cups vegetables or large salad
1 TBS Flax, Olive, or other unprocessed vegetable oil (or dressing – same as meal #3)
IMPORTANT – DO NOT SKIP – EAT ALL FOODS AS LISTED
Monday and Thursday: Add a 6th meal:
1.5 cups oatmeal (measured before cooking) or cooked rice
10 oz. sweet potato
4 oz. banana
1 TBS butter or oil
NO SUPPLEMENTS WITH THIS MEAL
10-24-2006 02:55 AM
been away for a while but thats what lil mack laid out for me ...what could i replace the beverly products with since i cant afford that....tell u the truth im kinda lost need some frickin guidance....dont understand crap about nutrition ......read alot of forums but it allways seem to get to technical ...macros and blah blah blah..... i know i will get a lot of crap for saying this but prettry much tell me what to eat and i will...lol.....today i ate like this
oat meal whey banana and peanut butter blended smoothie
can chicken, water and almonds
steak and sweet potatoes broccolli water
same as meal 1
chicken breast and brown rice broccolli pomagranite juice
can chicken ,peanut butter sandwich on whole grain wheat
i have actually started doing cardio...and can see a big diff in my body ....didnt know it made that much of a diff ...im doing the MAX OT training bad ass stuff i must say and would like to thank AM for leading me to that....WANT MORE SIZE and i know my diet is whats killing me
10-25-2006 12:10 PM
you have to look at portion in your current diet. I eat 6 to 8 times a day and if my portions on any meal is too much it just ruins the whole day for me. For a chubby italian like me its tough to push away from the table.
Take an hour or 2 and count out the calories you are ingesting. You may be shooting yourself in the foot...fyi, can chicken may have alot of salt in it which will make you look soft. I'm just guessing but at your size 3000-3500 cals might be good if you want to keep muscle and lose fat (at a slower rate). As long as youre doing your cardio.
I'm in the same boat as you. 5'8" 210 14.3% BF though i feel MUCH fatter than that and I want to lose the handles. I've been bulking since i was ....12..... so the idea of cutting and possibly losing muscle is terrifying.
I'm severly carb sensative. Any refined sugars and i gain pounds at a 1 to 3 rate it seems. Even low GI carbs put the pounds on. i'm pretty much screwed..
Just started HIIT training for cardio and I think I'll like it. pretty much just started this.cu..cu...cutting thing...
10-25-2006 11:34 PM
1 cup cooked oatmeal (that's a 1/2 cup dry measure)
1 scoop whey protein in 8-10oz. skim milk
1 egg cooked in smart balance light
1 South Beach Meal Replacement Bar (210 calories 19g protein)
4oz. turkey breast (preferably the 99% fat-free kind)
1 cup brown rice (I like Success Boil-In-Bag)
1 piece of wheat bread (100% whole-grain, 100% whole-wheat)
1/2 cup fat-free cottage cheese (Kroger actually makes a really good one.)
Meal 5 (Pre-Workout):
2 scoops of whey protein in water
Meal 6 (Post-Workout):
Don't be afraid to get a smoothie directly after working out (within the first 30 minutes) but, either way try to get this meal in asap after your workout. If you opt for the smoothie (which I recommend), you can wait a little longer for this meal if you're not starved.
4oz. chicken breast (again, they make a 99% fat-free chicken breast too if you can find it)
1 large baked potato plain (switch it up for a sweet potato whenever ya want.)
1 cup of cooked brocolli
1 biscuit of shredded wheat (Post Shredded Wheat)
Meal 7 (before bed):
1 cup of cooked oatmeal
2 scoops of whey protein in water
1 cup brocolli
That's it for your eating. Make sure that you're taking fish oil and flaxseed oil. I would take these with lunch, pre-workout, and dinner. Take 3g of each everyday. Also, make sure that you have a good multivitamin. I like GNC Ultra-Mega Gold w/Iron. It works really well. You could also incorporate a fat burner for faster results. Lipo-6 is awesome. Make sure that you're taking between 1 and 2 gallons of water a day as well.
As far as diet goes, there ya have it man. Yes, I took into account that you're 240lbs. Those calories should work for ya. Let me know how your progress is going from week to week and I'll see if we need to tweak anything along the way. Good luck man. Let me know if ya have any questions.
10-25-2006 11:39 PM
Let me clarify something about that diet... That is a cutting diet. It will lean you out. It may not be a bad idea until you drop under 10% bodyfat anyway. You probably won't gain a lot of muscle on it. It really depends on your cardio schedule. Gaining muscle and losing fat is a hard task... Seeing as how you ideally need to run a caloric deficit to lose fat, and you ideally need to run a caloric surplus to gain muscle... well, you get the idea. Now, you can lose fat while sparing the majority of your muscle mass, and you can build muscle without gaining lots of fat too. But, you're gonna lose some muscle when losing fat, and you're gonna gain some fat while gaining muscle. It's just the way of it. Some folks are gifted I guess, or on steroids, and can build muscle while losing fat. You hear about it a lot. I'm not one of these people. But, I get by .
10-26-2006 02:40 AM
thats what im talkin bout just lay it out for me ...i bet alot of ppl are like u lazy bastard ...anyways im gonna kinda keep a log here on this diet we have here and post some before and after pics ....thanks and i will be bothering u for some more info.....lets get started
Originally Posted by CallmeClark
10-26-2006 10:37 PM
You're welcome Bandit. I'll be around to help ya out along the way.
10-28-2006 05:57 PM
where can i get this smart balance llight stuff and the south beach bar do i have to order them
10-28-2006 07:17 PM
You can get both at Kroger, Wal-Mart, Publix, or pretty much any grocery store that carries namebrand product.
11-14-2006 01:47 AM
ok the diet is going good really not sure howmuch my bodyfat dropped but it has ......and yeah i just figured out i hate cottage cheese man that ish is nasty.... ...how would i modify this diet to make it a clean bulker i figure if i up my cardio i could keep the fat low while adding some lean muscle ....thanks i really appreciate all the help ive gotten
11-14-2006 01:49 AM
hey clark i appreciate all the help u have given me ..
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