time to lean out... diet adjustments?

  1. New Member
    ammoarsenal's Avatar
    Stats
    5'11"  195 lbs.
    Join Date
    Jan 2010
    Posts
    307
    Rep Power
    439
    Level
    15
    Lv. Percent
    17.48%

    time to lean out... diet adjustments?


    I'm coming off of a 2.5 year bulking process. I gained 65 lbs of mass. (with hard work, diet, and minimal hormonal use lol :x)

    i went from 130 to a current 195 or so, but unfortunately my body fat went from a 5 percent up to about 10-12. I still look decent and cut, but not as much as i would want to. I am still VERY vascular and still have an athletic body, but i do want to tone up my midsection and my arms a bit.

    My midsection is retaining a TON of water weight and just bulging mass, not really fat (i can still see my abs) so i want to get rid of that. My arms are still toned, but i dont see my delt as much as i would like to so. So i figure a 2-4 bodyfat percent drop would be ideal without losing muscle of course.

    I still want to keep my main focus on promoting lean mass, but lose a bit of fat. Exercise is not much of a problem for me, i can design some killer workouts to cut up, but diet can be tweaked a little.

    I have a VERY fast metabolism and intake about 3000-3500 calories daily. To reach my goals i dont think i would have to go on a hardcore cutting diet, just maybe someone can help me tweak?? and i would like to reach this goal within a coulple of months. And i know my diet isn't the best in the world if you would show it to hardcore competition bodybuilders, but that is not my interest. but i do eat pretty well. And this is just a sample of an average diet.

    supplements: whey protein, usp lab jacked, and probably going to start ce2 hi def creatine/thermogenic.

    BREAKFAST
    1 scoop gold standard whey protein in skim milk
    2 packs instant oatmeal in skim milk
    1 banana
    1 gallon water thruout the day


    MID MORNING
    nature valley granola bars, huge glop of peanut butter in a spoon


    LUNCH
    barbecue plate, 3/4 of a pound of chicken & or lean beef, very little sauce
    big serving rice
    1 serving beans


    MIDDAY/ BEFORE WORKOUT
    2 scoops usp labs jacked
    1 banana
    1 serving nature valley nut clusters
    1 hardboiled egg


    POST WORKOUT
    2 scoops whey protein in skim milk
    1 tsp peanut butter
    fast acting carb (usually a banana, bowl of fruit or gatorade)


    DINNER
    3 baked chicken quarters, little bit of barbecue sauce
    1 big sweet potato


    BEFORE BED
    1.5 servings cottage cheese
    yogurt

  2. New Member
    Mindless's Avatar
    Stats
    5'11"  181 lbs.
    Join Date
    Aug 2009
    Posts
    175
    Rep Power
    152
    Level
    11
    Lv. Percent
    43.23%

    Here is what I would do.

    BREAKFAST
    1 scoop gold standard whey protein in water instead of skim milk
    1 cup of rolled oats in water instead 2 packs instant oatmeal in skim milk

    MID MORNING
    Swith the nature valley granola bars with almonds, walnuts or macademia nuts.

    POST WORKOUT
    2 scoops whey protein, again in water instead skim milk

    I would start with that and see how it works for you.
  3. New Member
    ammoarsenal's Avatar
    Stats
    5'11"  195 lbs.
    Join Date
    Jan 2010
    Posts
    307
    Rep Power
    439
    Level
    15
    Lv. Percent
    17.48%

    thanks for the reply. I guess milk is making me bloat up probably?
    •   
       

  4. Advanced Member
    zodiiac523's Avatar
    Stats
    5'11"  210 lbs.
    Join Date
    May 2009
    Age
    25
    Posts
    635
    Rep Power
    385
    Level
    19
    Lv. Percent
    91.82%

    Quote Originally Posted by ammoarsenal View Post
    thanks for the reply. I guess milk is making me bloat up probably?
    thing i dislike about milk is the sugar, that can easily be avoided by subbing it with water..
  5. New Member
    Jordinator's Avatar
    Stats
    5'11"  205 lbs.
    Join Date
    Jun 2008
    Posts
    259
    Rep Power
    257
    Level
    13
    Lv. Percent
    57.97%

    Most BBQ sauces have the first ingredient as sugar. Best case scenario it will be the second. Also that nature valley w/e you're eating, check the sugar content on that as well.

    I think the biggest killer to a cut is sugar intake and over consumption of carbs, at least that's what does it for me. I cut out all refined sugar, and keep carb intake to 20g or less per servering (I don't count fiber in that).

    Usually that's about 1/2 cup beans, 2 slices ezekial bread, 3 oz sweet potatoes or 3 oz brown rice. Try to get that 3-4 a day.
  6. New Member
    musclehustler's Avatar
    Join Date
    Sep 2009
    Posts
    99
    Rep Power
    112
    Level
    9
    Lv. Percent
    28.55%

    u need more protein preworkout!
    Your meals look a lil skimpy to me!
    Dont be afraid to eat!
  7. New Member
    fitnessbyalex's Avatar
    Join Date
    Mar 2010
    Posts
    114
    Rep Power
    115
    Level
    9
    Lv. Percent
    30.87%

    Quote Originally Posted by ammoarsenal View Post
    I'm coming off of a 2.5 year bulking process. I gained 65 lbs of mass. (with hard work, diet, and minimal hormonal use lol :x)

    i went from 130 to a current 195 or so, but unfortunately my body fat went from a 5 percent up to about 10-12. I still look decent and cut, but not as much as i would want to. I am still VERY vascular and still have an athletic body, but i do want to tone up my midsection and my arms a bit.

    My midsection is retaining a TON of water weight and just bulging mass, not really fat (i can still see my abs) so i want to get rid of that. My arms are still toned, but i dont see my delt as much as i would like to so. So i figure a 2-4 bodyfat percent drop would be ideal without losing muscle of course.

    I still want to keep my main focus on promoting lean mass, but lose a bit of fat. Exercise is not much of a problem for me, i can design some killer workouts to cut up, but diet can be tweaked a little.

    I have a VERY fast metabolism and intake about 3000-3500 calories daily. To reach my goals i dont think i would have to go on a hardcore cutting diet, just maybe someone can help me tweak?? and i would like to reach this goal within a coulple of months. And i know my diet isn't the best in the world if you would show it to hardcore competition bodybuilders, but that is not my interest. but i do eat pretty well. And this is just a sample of an average diet.

    supplements: whey protein, usp lab jacked, and probably going to start ce2 hi def creatine/thermogenic.

    BREAKFAST
    1 scoop gold standard whey protein in skim milk
    2 packs instant oatmeal in skim milk
    1 banana
    1 gallon water thruout the day


    MID MORNING
    nature valley granola bars, huge glop of peanut butter in a spoon


    LUNCH
    barbecue plate, 3/4 of a pound of chicken & or lean beef, very little sauce
    big serving rice
    1 serving beans


    MIDDAY/ BEFORE WORKOUT
    2 scoops usp labs jacked
    1 banana
    1 serving nature valley nut clusters
    1 hardboiled egg


    POST WORKOUT
    2 scoops whey protein in skim milk
    1 tsp peanut butter
    fast acting carb (usually a banana, bowl of fruit or gatorade)


    DINNER
    3 baked chicken quarters, little bit of barbecue sauce
    1 big sweet potato


    BEFORE BED
    1.5 servings cottage cheese
    yogurt
    Your protein intake is low and by looking at this I cannot imagine its much over 3,000 calories even if that. I would do a lot of work with this diet. If you'd like personalized help feel free to PM me brother

    -Alex
  8. New Member
    ammoarsenal's Avatar
    Stats
    5'11"  195 lbs.
    Join Date
    Jan 2010
    Posts
    307
    Rep Power
    439
    Level
    15
    Lv. Percent
    17.48%

    Quote Originally Posted by fitnessbyalex View Post
    Your protein intake is low and by looking at this I cannot imagine its much over 3,000 calories even if that. I would do a lot of work with this diet. If you'd like personalized help feel free to PM me brother

    -Alex
    It has worked To gain mass up to a point.. But as I weigh more I need to change how I do things...
  9. New Member
    fitnessbyalex's Avatar
    Join Date
    Mar 2010
    Posts
    114
    Rep Power
    115
    Level
    9
    Lv. Percent
    30.87%

    Quote Originally Posted by ammoarsenal View Post
    It has worked To gain mass up to a point.. But as I weigh more I need to change how I do things...
    True. Increasing your protein intake would be a good general start. Like I said feel free to PM me.

    -Alex
  10. New Member
    musclehustler's Avatar
    Join Date
    Sep 2009
    Posts
    99
    Rep Power
    112
    Level
    9
    Lv. Percent
    28.55%

    Quote Originally Posted by fitnessbyalex View Post
    True. Increasing your protein intake would be a good general start. Like I said feel free to PM me.

    -Alex
    I would take the offer Alex has extended to you, He know what hes talking about and will take the time to answer your question. I see no better option!
  11. New Member
    fitnessbyalex's Avatar
    Join Date
    Mar 2010
    Posts
    114
    Rep Power
    115
    Level
    9
    Lv. Percent
    30.87%

    Quote Originally Posted by musclehustler View Post
    I would take the offer Alex has extended to you, He know what hes talking about and will take the time to answer your question. I see no better option!
    Thanks for the kind words brother
  12. New Member
    upTown's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Mar 2010
    Posts
    26
    Rep Power
    71
    Level
    5
    Lv. Percent
    5%

    how about adding almond milk? that is what im using, better then milk really
  13. New Member
    buuzer0's Avatar
    Stats
    6'2"  200 lbs.
    Join Date
    Jan 2009
    Posts
    451
    Rep Power
    297
    Level
    17
    Lv. Percent
    10.03%

    I thought I was the only one who f'd with those nature valley granola bars. They're the easiest and cheapest thing for me to down for breakfast with some OJ.

    As for their sugar content, the "oats & honey" and "brown sugar" ones are 12g, and the "peanut butter" ones are 11g.

    good luck on your lean out diet. I may do one someday as well.
  14. New Member
    SMOKEPALADIN's Avatar
    Stats
    5'11"  188 lbs.
    Join Date
    Feb 2006
    Age
    40
    Posts
    313
    Rep Power
    263
    Level
    14
    Lv. Percent
    50.2%

    Hey just asking, but where are all the green veggies?
  15. New Member
    upTown's Avatar
    Stats
    6'0"  207 lbs.
    Join Date
    Mar 2010
    Posts
    26
    Rep Power
    71
    Level
    5
    Lv. Percent
    5%

    Quote Originally Posted by SMOKEPALADIN View Post
    Hey just asking, but where are all the green veggies?
    Key to any diet IMO
  16. New Member
    ammoarsenal's Avatar
    Stats
    5'11"  195 lbs.
    Join Date
    Jan 2010
    Posts
    307
    Rep Power
    439
    Level
    15
    Lv. Percent
    17.48%

    Quote Originally Posted by upTown View Post
    Key to any diet IMO
    i do eat some greens, i eat alot of broccoli and other veggies in my diet when we cook at home, but that was just a sample diet
  17. New Member
    fitnessbyalex's Avatar
    Join Date
    Mar 2010
    Posts
    114
    Rep Power
    115
    Level
    9
    Lv. Percent
    30.87%

    Quote Originally Posted by ammoarsenal View Post
    i do eat some greens, i eat alot of broccoli and other veggies in my diet when we cook at home, but that was just a sample diet
    Fiber and micronutrients aside, greens provide a significant benefit that is often overlooked - they are very ALKALINE. this is important for a bodybuilder to consider as high protein diets are very acidic. Also, many of the carbs that bodybuilders prefer - rice, white potatoes, oats etc are rather acid forming as well. Keeping greens in your diet is a great way to manage your body's pH. Without optimizing simple things like pH, digestion and inflammatory balance you could be cutting your gains, progress and HEALTH pretty short.

    Alex
  18. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,588
    Rep Power
    1215368
    Level
    93
    Lv. Percent
    69.26%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by fitnessbyalex View Post
    Fiber and micronutrients aside, greens provide a significant benefit that is often overlooked - they are very ALKALINE. this is important for a bodybuilder to consider as high protein diets are very acidic. Also, many of the carbs that bodybuilders prefer - rice, white potatoes, oats etc are rather acid forming as well. Keeping greens in your diet is a great way to manage your body's pH. Without optimizing simple things like pH, digestion and inflammatory balance you could be cutting your gains, progress and HEALTH pretty short.

    Alex
    Potatoes are alkalinic and the PRAL of white rice is very low. The PRAL of brown rice and oats is rather high, though.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  19. New Member
    fitnessbyalex's Avatar
    Join Date
    Mar 2010
    Posts
    114
    Rep Power
    115
    Level
    9
    Lv. Percent
    30.87%

    Quote Originally Posted by Rodja View Post
    Potatoes are alkalinic and the PRAL of white rice is very low. The PRAL of brown rice and oats is rather high, though.
    Correct. Sweet potatoes are especially alkaline. White potatoes are much less. I prefer white rice + Spinach for instance over just brown rice. I am not a fan of oats at all. Inflammatory and acidic - also contain quite a few anti-nutrients like phytic acid

    -Alex
  20. Board Sponsor
    Rodja's Avatar
    Stats
    5'10"  220 lbs.
    Join Date
    Jan 2006
    Age
    30
    Posts
    23,588
    Rep Power
    1215368
    Level
    93
    Lv. Percent
    69.26%
    Achievements Activity RoyaltyActivity VeteranActivity ProActivity AuthorityPosting Pro

    Quote Originally Posted by fitnessbyalex View Post
    Correct. Sweet potatoes are especially alkaline. White potatoes are much less. I prefer white rice + Spinach for instance over just brown rice. I am not a fan of oats at all. Inflammatory and acidic - also contain quite a few anti-nutrients like phytic acid

    -Alex
    Most, if not all, of the phytic acid is eliminated during the cooking process.
    M.Ed. Ex Phys
    Performax Labs Product Specialist

  21. New Member
    fitnessbyalex's Avatar
    Join Date
    Mar 2010
    Posts
    114
    Rep Power
    115
    Level
    9
    Lv. Percent
    30.87%

    Quote Originally Posted by Rodja View Post
    Most, if not all, of the phytic acid is eliminated during the cooking process.
    regardless of the food's anti-nutrient content (which you are correct about) my main point is that oats (in my opinion) are a qualitatively poor choice of carbs. They are quite inflammatory and acid-forming and they do not digest well for me. Many of my client's notice improved digestion from eliminating oats. They also tend to be somewhat allergic. I prefer sprouted grains, grits, white/wild rice, potatoes (red, sweet are my preferred choices).

    -Alex
  22. Senior Member
    soontobbeast's Avatar
    Join Date
    May 2009
    Posts
    1,812
    Rep Power
    2250
    Level
    32
    Lv. Percent
    31.2%
    Achievements Activity ProPosting Pro

    i love red potatoes. i eat 2 a day by cutting them into fries and baking them.
    For me, the action IS the juice.
  23. New Member
    fitnessbyalex's Avatar
    Join Date
    Mar 2010
    Posts
    114
    Rep Power
    115
    Level
    9
    Lv. Percent
    30.87%

    Quote Originally Posted by soontobbeast View Post
    i love red potatoes. i eat 2 a day by cutting them into fries and baking them.
    I too like red potatoes and sweet potatoes as my primary carb choices.

    -Alex
  24. New Member
    ammoarsenal's Avatar
    Stats
    5'11"  195 lbs.
    Join Date
    Jan 2010
    Posts
    307
    Rep Power
    439
    Level
    15
    Lv. Percent
    17.48%

    Quote Originally Posted by fitnessbyalex View Post
    I too like red potatoes and sweet potatoes as my primary carb choices.

    -Alex
    I eat the crap out of both of em!
  25. New Member
    fitnessbyalex's Avatar
    Join Date
    Mar 2010
    Posts
    114
    Rep Power
    115
    Level
    9
    Lv. Percent
    30.87%

    Quote Originally Posted by ammoarsenal View Post
    I eat the crap out of both of em!
    excellent!
  26. New Member
    Canadianguy's Avatar
    Stats
    5'9"  179 lbs.
    Join Date
    Apr 2008
    Posts
    140
    Rep Power
    151
    Level
    10
    Lv. Percent
    68.93%

    im just curious how this diet is geared towards leaning out...seems like alot of carbs to me. i duno
  27. EctoMeso
    Guest
    EctoMeso's Avatar

    im going thru the exact same thing atm, as ive just come off my lil bulking phase. where in total i gained 12kg, but gettin married in 25days so ive got about that time to cut a few kilos as im holding the same type of weight around my abs,hips and lower back. so im doing very low/slow cardio as i dont want to start burning into my muscle building cal's and diet wise well im really just dropping out majority of carbs and keeping protein around the same as i was having during bulking.
  28. New Member
    ammoarsenal's Avatar
    Stats
    5'11"  195 lbs.
    Join Date
    Jan 2010
    Posts
    307
    Rep Power
    439
    Level
    15
    Lv. Percent
    17.48%

    Quote Originally Posted by EctoMeso View Post
    im going thru the exact same thing atm, as ive just come off my lil bulking phase. where in total i gained 12kg, but gettin married in 25days so ive got about that time to cut a few kilos as im holding the same type of weight around my abs,hips and lower back. so im doing very low/slow cardio as i dont want to start burning into my muscle building cal's and diet wise well im really just dropping out majority of carbs and keeping protein around the same as i was having during bulking.
    I'm not curing out carbs complety but I am making better carb choices ( sweet potatoes, wheat pasta) and less of them. I also limit most of my carbs within the first part of the day. However I am still carboloading one day out of the week and have moderate carbs the other days. This combined with taking oxy elite pro from gnc is working and I've been doing it for 2 weeks, I have lost 6 pounds and am one belt notch smaller in my waist. I haven't lost any muscle or strength to date.
  

  
 

Similar Forum Threads

  1. Replies: 3
    Last Post: 07-12-2010, 09:28 PM
  2. Please tell me any adjustments needed
    By Davidlee in forum Nutrition / Health
    Replies: 17
    Last Post: 08-13-2009, 04:20 PM
  3. adjustments?
    By Davidlee in forum Nutrition / Health
    Replies: 6
    Last Post: 05-13-2009, 07:50 PM
  4. Replies: 0
    Last Post: 11-03-2007, 03:08 AM

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