Mediocre Start to a Diet... Trying to get serious

  1. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2279
    Level
    32
    Lv. Percent
    1.17%
    Achievements Activity ProPosting Pro

    Mediocre Start to a Diet... Trying to get serious


    Alright guys... So there has been times where I have lacked motivation, times where I has the best motivation in the world... times where i havent missed a workout and times where I miss months at a time... but whats ALWAYS lacked is my diet...

    Stats:
    HT: 6'
    WT: 220

    So here it goes... this is by no far perfect and I will explain my reasoning behind it all

    Breakfast
    1/2 Cup Oats
    2 Tbs Natty PB
    1 Cup 2% milk
    1 1/2 Scoops Protein

    Post Breakfast
    Light Yogurt

    Lunch
    Hamburger Meat
    1 Cup Brown Rice
    1/4 Tsp Sunflower Seeds

    Post Lunch
    Chicken Breast
    Romaine Lettuce

    Dinner
    Tuna
    1 Cup Broccoli

    Pre Bed
    1/2 Cup Cottage Cheese
    1 Scoop Protein
    1 Cup 2% Milk
    1 Tbs Olive Oil (Optional)

    Without the Olive oil this comes too

    TOTAL:
    2449 Calories (2500 with the cals from the fish oil)
    235.5g Pro
    96.25g Fat
    120.5g Carb

    Now on lifting days (Mon/wed/fri) I will also have an additional protein shake after workout

    Suppliments:
    NOW ADAM Multi-Vit
    Scviathan Xtend
    Vitamin C
    NP Omega 3 (6 total) 3grams
    Chromium
    Cayenne Extract
    ZMA
    Flax oil (3 pills a day)


    On workout days I take 22g Xtend and on off/cardio days I take 11g Xtend

    Do you guys count your grams of Xtend as protein for your totals?



    My ultimate goal is to run this for about 2 to 3 weeks to judge my dedication and then switch to a little bit cleaner of a diet... the hamburger meat I am using needs to be switched out for some kind of 99% fat free or turkey meat or turkey steak meat (suggestions?)

    I would also switch to low carb sources... subb out 2% milk for hood carb countdown free, get rid of the yogurt and possible remove brown rice except for on carb up days... i could easily get down to less than 50g of carbs a day and my calorie totals would only drop about 150cals and i could add in some eggs or something


    Suggestions?

  2. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2279
    Level
    32
    Lv. Percent
    1.17%
    Achievements Activity ProPosting Pro

    Anyone?
  3. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2279
    Level
    32
    Lv. Percent
    1.17%
    Achievements Activity ProPosting Pro

    Come on guys! Usually you fools are quick to respond to diet questions! Given i am aiming at losing fat maybe I will move this to the weight loss forum
    •   
       

  4. New Member
    PowerlifterMB's Avatar
    Stats
    5'7"  157 lbs.
    Join Date
    Nov 2008
    Posts
    92
    Rep Power
    119
    Level
    8
    Lv. Percent
    49.06%

    Quote Originally Posted by FlawedGrunt View Post
    Alright guys... So there has been times where I have lacked motivation, times where I has the best motivation in the world... times where i havent missed a workout and times where I miss months at a time... but whats ALWAYS lacked is my diet...

    Stats:
    HT: 6'
    WT: 220

    So here it goes... this is by no far perfect and I will explain my reasoning behind it all

    Breakfast
    1 Cup Oats
    2 Tbs Natty PB
    Dextrose or some other fast digesting carb for an insulin response
    1 1/2 Scoops Protein

    Post Breakfast
    Light Yogurt
    Add carbs and veggies

    Lunch
    Hamburger Meat
    1 Cup Brown Rice
    1/4 Tsp Sunflower Seeds

    Post Lunch
    Chicken Breast
    Add carbs

    Dinner
    Tuna
    1 Cup Broccoli
    Consider adding carbs

    Pre Bed
    1/2 Cup Cottage Cheese
    No whey
    Fat free milk-you don't want saturated fat pre bed
    1 Tbs Olive Oil Make this always to slow digestion

    Without the Olive oil this comes too

    TOTAL:
    2449 Calories (2500 with the cals from the fish oil)
    235.5g Pro
    96.25g Fat
    120.5g Carb

    Now on lifting days (Mon/wed/fri) I will also have an additional protein shake after workout

    Suppliments:
    NOW ADAM Multi-Vit
    Scviathan Xtend
    Vitamin C
    NP Omega 3 (6 total) 3grams
    Chromium
    Cayenne Extract
    ZMA
    Flax oil (3 pills a day)


    On workout days I take 22g Xtend and on off/cardio days I take 11g Xtend

    Do you guys count your grams of Xtend as protein for your totals?



    My ultimate goal is to run this for about 2 to 3 weeks to judge my dedication and then switch to a little bit cleaner of a diet... the hamburger meat I am using needs to be switched out for some kind of 99% fat free or turkey meat or turkey steak meat (suggestions?)

    I would also switch to low carb sources... subb out 2% milk for hood carb countdown free, get rid of the yogurt and possible remove brown rice except for on carb up days... i could easily get down to less than 50g of carbs a day and my calorie totals would only drop about 150cals and i could add in some eggs or something


    Suggestions?
    Are you bulking or cutting, this looks like bulking. I bolded the changes. Lettuce has very little nutritional value it's among the lowest in vitamins and minerals of all veggies. Spinach, broccoli, coulefloure are all good.

    Don't think of your meals as post breakfast and post lunch think of the meals as meal 1 meal 2 meal 3 ect. Eat a lotat each meal especially on a bulk.

    Whey protein digested so quick that taking it before bed is almost pointless, reseach also shows that it causes an insulin response which would make you gain weight if you go to bed right after.

    When do you workout. You need complex carbs and a protein shake preferable before for fast digesting amino acids and energy from the complex carbs.

    After reading that you wanna get less carbs I'm thinking your cutting, which is it?

    Count the protein from Xtend and everything else you eat. You should have whey protein and dextrose for an insulin spike post workout too.
  5. Senior Member
    FlawedGrunt's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Jan 2008
    Age
    29
    Posts
    1,849
    Rep Power
    2279
    Level
    32
    Lv. Percent
    1.17%
    Achievements Activity ProPosting Pro

    Thanks for the response... I would call it a recomp more than cutting... im not balls to the wall cutting or bulking. Probably more cutting than anything... Thats why I am trying to keep the carbs reasonable and will take less away as I get more strict with my diet.

    I am definately taking the whey out of my pre bed and putting in the olive oil
  6. New Member
    Fear's Avatar
    Stats
    5'10"  170 lbs.
    Join Date
    May 2008
    Age
    25
    Posts
    60
    Rep Power
    110
    Level
    7
    Lv. Percent
    24.68%

    Quote Originally Posted by FlawedGrunt View Post
    Alright guys... So there has been times where I have lacked motivation, times where I has the best motivation in the world... times where i havent missed a workout and times where I miss months at a time... but whats ALWAYS lacked is my diet...

    Stats:
    HT: 6'
    WT: 220

    So here it goes... this is by no far perfect and I will explain my reasoning behind it all

    Breakfast
    1/2 Cup Oats
    2 Tbs Natty PB
    1 Cup 2% milk
    1 1/2 Scoops Protein

    Post Breakfast
    Light Yogurt

    Lunch
    Hamburger Meat
    1 Cup Brown Rice
    1/4 Tsp Sunflower Seeds

    Post Lunch
    Chicken Breast
    Romaine Lettuce

    Dinner
    Tuna
    1 Cup Broccoli

    Pre Bed
    1/2 Cup Cottage Cheese
    1 Scoop Protein
    1 Cup 2% Milk
    1 Tbs Olive Oil (Optional)

    Without the Olive oil this comes too

    TOTAL:
    2449 Calories (2500 with the cals from the fish oil)
    235.5g Pro
    96.25g Fat
    120.5g Carb

    Now on lifting days (Mon/wed/fri) I will also have an additional protein shake after workout

    Suppliments:
    NOW ADAM Multi-Vit
    Scviathan Xtend
    Vitamin C
    NP Omega 3 (6 total) 3grams
    Chromium
    Cayenne Extract
    ZMA
    Flax oil (3 pills a day)


    On workout days I take 22g Xtend and on off/cardio days I take 11g Xtend

    Do you guys count your grams of Xtend as protein for your totals?



    My ultimate goal is to run this for about 2 to 3 weeks to judge my dedication and then switch to a little bit cleaner of a diet... the hamburger meat I am using needs to be switched out for some kind of 99% fat free or turkey meat or turkey steak meat (suggestions?)

    I would also switch to low carb sources... subb out 2% milk for hood carb countdown free, get rid of the yogurt and possible remove brown rice except for on carb up days... i could easily get down to less than 50g of carbs a day and my calorie totals would only drop about 150cals and i could add in some eggs or something


    Suggestions?
    This is a fairly low carb diet, personally not a fan so I won't give you any advice carb-wise. Regardless of what your goals are, I would retain the same amount of calories but move a small amount of calories from your later meals towards breakfast to kick start your metabolism in the morning. I don't know if this is possible for you, but I try to eat as many as 10 tiny meals a day - I'm constantly putting food in my mouth to keep my metabolism kickin'. Don't worry too much about this if it sounds unpractical to you, because the six meals you have is definitely not a bad plan either. Don't forget to drink tons of water and take multi-vitamins, both are essential (especially water) whether you are trying to add muscle or lose fat. Hope this helps!
  7. New Member
    PowerlifterMB's Avatar
    Stats
    5'7"  157 lbs.
    Join Date
    Nov 2008
    Posts
    92
    Rep Power
    119
    Level
    8
    Lv. Percent
    49.06%

    If your aim is to lose fat then figure out your maintainance level calories. Drop that by 250-500 calories a week or from what your at right now. This will help you shed a few lbs of fat. Don't start cutting calories by anything like 1000 a week or you'll lose muscle too.

    I'm also no a fan of low carb diets because after a few days all your glucose and glycogen stores are gone and you have to really on the carbs you ate that day. If this isn't enough then after burning all the carbs, while your body is working on breaking down lipids(fat stores) for energy, the fastest thing to use for energy is protein. After the protein is used up your body goes to muscle resulting in catabolism.

    When doing an anaerobic exercise your body does however burn fat instead of mainly carbs for energy. This is partially because oxidation isn't present hense anaerobic.

    I'm in a hurry, but I'll expand on this later, hope this helps bro!
  

  
 

Similar Forum Threads

  1. Lunges: mediocre or beneficial?
    By lightemup in forum Exercise Science
    Replies: 7
    Last Post: 09-09-2008, 11:09 PM
  2. Anabolic Diet - Need Help Before I Start
    By Zero Tolerance in forum Weight Loss
    Replies: 20
    Last Post: 08-29-2008, 10:47 AM
  3. Start of Diet
    By austink3417 in forum Weight Loss
    Replies: 1
    Last Post: 06-30-2008, 10:46 PM
  4. hows this for a start to my cutting diet?
    By Zen_Lifter in forum Weight Loss
    Replies: 14
    Last Post: 03-03-2003, 02:15 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in