IFBB pro designed diet

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    IFBB pro designed diet


    This diet was designed by an IFBB pro. I am 12 weeks as Im writing this, but my diet is the same as it was 4 weeks ago when I started this. Current stats are 6' 230lbs 5% bf. I was about 215lbs 4% when I started this diet 4 weeks ago.

    7A
    4 egg whites
    4 whole eggs
    1 C oatmeal
    2 slices whole wheat toast
    1 T regular jelly
    Fish oil caps

    10A
    8 oz steak
    12 oz potato

    1P
    50g whey
    1 apple
    Fish oil caps

    3P
    8 oz chicken
    2 C rice

    6P
    8 oz steak
    1 C rice

    7P
    Train

    8P (IMMEDIATELY POSTWORKOUT)
    50G Whey

    8:20P
    2 scoops Massport (by infinite labs)

    10P
    8 egg whites
    1 C oats

    12P
    ZMA

    Other supps include
    Kidney caps
    Milk thistle
    Fish oil
    Liquid Mulit vit/min
    Vit C
    Glucosamine/Chondroitin
    ZMA
    Whey
    Massport by infinite labs

    H2O is around 1 gallon/day


    Notice there aren't any veges? The veges are optional. Usually I don't have room, but I haven't been very constipated so Im thinking Im good. They will get added in as we get closer. What am I forgetting?

    G

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    WOW. This looks great. Sorry I have nothing to add, just had to comment. MAy have to try this.

    RECOVERBRO


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    Quote Originally Posted by JoHNnyNuTZ View Post
    WOW. This looks great. Sorry I have nothing to add, just had to comment. MAy have to try this.
    Thanks for the comment. So far it's working great! My coach has me eating a good variety of food.
    •   
       

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    Wow thats alot of eggs. Not to mention food overall. I bet its a very expensive diet. just the eggs steak and chicken.. times that by 7 days a week. wow. I'd love to be on this strict of a diet but I'm not sure if I could afford it lol.
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    You put on 12 pounds of muscle in 4 weeks? Where did you list the anabolics? Its a decent diet but I can't believe the gains.
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    yea no vegetables or fruit, i guess huge is more important than healthy
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    Quote Originally Posted by AntonG42O View Post
    yea no vegetables or fruit, i guess huge is more important than healthy
    its about looking healthy more than being healthy lol.

    that white or brown rice bro?
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    haha the worlds becoming a sad place
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    Quote Originally Posted by wearedbleedblue View Post
    You put on 12 pounds of muscle in 4 weeks? Where did you list the anabolics? Its a decent diet but I can't believe the gains.
    Here:

    IFBB pro designed cycle

    I like the insights....
    ~ Nothing can kill the Grimace!!


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    this diet is so basic, you dont have to be a BB pro to design it. who still eats eggwhites instead of 8 whole eggs especially when in bulk? 6 grams of amazing fat per yolk! yolk contains vitamin A, BCAAs, anabolic arachidonic acid, not to mention cholesterol which converts directly into testosterone.

    theres not that much fat in this diet at all. instead its all protein, straining the liver and kidneys. you can get so many more calories (9 per gram) by eating fats. steak is good but theres a whole lot of omega 6 in grain fed beef so you wanna also eat fish to balance the 3 to 6 ratio a little bit. eat more animal fat, saturated fat.
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    Quote Originally Posted by AntonG42O View Post
    yea no vegetables or fruit, i guess huge is more important than healthy

    Vegetables rotate in around 2-3 weeks in lue of some of the carbs. Watch for the updates. Now micro's come from liquid vitamins twice/day.
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    Quote Originally Posted by AntonG42O View Post
    this diet is so basic, you dont have to be a BB pro to design it. who still eats eggwhites instead of 8 whole eggs especially when in bulk? 6 grams of amazing fat per yolk! yolk contains vitamin A, BCAAs, anabolic arachidonic acid, not to mention cholesterol which converts directly into testosterone.

    theres not that much fat in this diet at all. instead its all protein, straining the liver and kidneys. you can get so many more calories (9 per gram) by eating fats. steak is good but theres a whole lot of omega 6 in grain fed beef so you wanna also eat fish to balance the 3 to 6 ratio a little bit. eat more animal fat, saturated fat.
    False. There is over 150g fat/day in this diet. Please note fish oils are being supplement now until we replace the steak with fish around 8-10 weeks out. The purpose of the thread was informational, not so much a solicitation of feedback, but thanks for the .02

    As you mentioned, the diet is extremely basic. That's the point. There is nothing crazy about this diet. It's a fair variety of foods that have fueled growth and strength gains. This diet has allowed me to maintain 5% bf. I used to blow up to 270lbs eating tons of crap, but that does no good. It's just that much more weight to lose, and that much more taxing on the body.
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    Here's what I say, if thats really you in your sig.. lol.. then by all means apparently w/e your doing its working.
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    Quote Originally Posted by GrowthMan1 View Post
    This diet was designed by an IFBB pro. I am 12 weeks as Im writing this, but my diet is the same as it was 4 weeks ago when I started this. Current stats are 6' 230lbs 5% bf. I was about 215lbs 4% when I started this diet 4 weeks ago.

    7A
    4 egg whites
    4 whole eggs
    1 C oatmeal
    2 slices whole wheat toast
    1 T regular jelly
    Fish oil caps

    10A
    8 oz steak
    12 oz potato

    1P
    50g whey
    1 apple
    Fish oil caps

    3P
    8 oz chicken
    2 C rice

    6P
    8 oz steak
    1 C rice

    7P
    Train

    8P (IMMEDIATELY POSTWORKOUT)
    50G Whey

    8:20P
    2 scoops Massport (by infinite labs)

    10P
    8 egg whites
    1 C oats

    12P
    ZMA

    Other supps include
    Kidney caps
    Milk thistle
    Fish oil
    Liquid Mulit vit/min
    Vit C
    Glucosamine/Chondroitin
    ZMA
    Whey
    Massport by infinite labs

    H2O is around 1 gallon/day


    Notice there aren't any veges? The veges are optional. Usually I don't have room, but I haven't been very constipated so Im thinking Im good. They will get added in as we get closer. What am I forgetting?

    G
    came off a contest rebound?
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    Quote Originally Posted by Pipes View Post
    Here's what I say, if thats really you in your sig.. lol.. then by all means apparently w/e your doing its working.
    i think thats dorian yates
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    bingo antonG42O, i am reading his book and this diet is so close to what he stated in the book. still, I will being checking in to see what i can learn from your experience
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    That actually looks decently affordable too....depending on steak sales, chicken is cheap, eggs are cheap, etc,etc
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    not to mention cholesterol which converts directly into testosterone.
    Ummmm not exactly...
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    I'm not a biochemist so i dont know how exactly it works. I do know though that testosterone is derived from cholesterol.

    the point is to embrace and not fear the whole egg.
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    I'm not a biochemist so i dont know how exactly it works. I do know though that testosterone is derived from cholesterol.
    You are correct; testosterone and all other steroidal hormones are derived from cholesterol. Now if only cholesterol was directly converted into testosterone... It would be a wonderful world. I am sorry if I came across as rude, I just wanted to make sure there was no misinformation being spread.
    the point is to embrace and not fear the whole egg.
    Words of wisdom right here
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    Quote Originally Posted by Pipes View Post
    Here's what I say, if thats really you in your sig.. lol.. then by all means apparently w/e your doing its working.
    That is Dorian Yates, 3 weeks out from the 92 or 93 Olympia.
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    Quote Originally Posted by crazyfool405 View Post
    came off a contest rebound?
    Correct. Last show was 5/22/10.
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    Quote Originally Posted by AntonG42O View Post
    I'm not a biochemist so i dont know how exactly it works. I do know though that testosterone is derived from cholesterol.

    the point is to embrace and not fear the whole egg.

    I agree completely. The incredible edible egg, right?
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    Keep us posted on your prep, this is quite interesting to read. I take it even though you are incorporating a decent amount of carbs the total amount you take in is pretty low for your body size or are the anabolics helping keep the fat gain to a minimum. From my experience if I throw that much carbs into my diet I will get soft and more than likely get fat gain.
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    Quote Originally Posted by oufinny View Post
    Keep us posted on your prep, this is quite interesting to read. I take it even though you are incorporating a decent amount of carbs the total amount you take in is pretty low for your body size or are the anabolics helping keep the fat gain to a minimum. From my experience if I throw that much carbs into my diet I will get soft and more than likely get fat gain.
    ''

    5 weeks of this diet and I have gone from 4-5% bodyfat. The GH would probably be the main contributor to keeping my skin tight.
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    Quote Originally Posted by AntonG42O View Post
    this diet is so basic, you dont have to be a BB pro to design it. who still eats eggwhites instead of 8 whole eggs especially when in bulk? 6 grams of amazing fat per yolk! yolk contains vitamin A, BCAAs, anabolic arachidonic acid, not to mention cholesterol which converts directly into testosterone.

    theres not that much fat in this diet at all. instead its all protein, straining the liver and kidneys. you can get so many more calories (9 per gram) by eating fats. steak is good but theres a whole lot of omega 6 in grain fed beef so you wanna also eat fish to balance the 3 to 6 ratio a little bit. eat more animal fat, saturated fat.
    come on man, where do you get this? this is a fallacy. Excess protein is either converted to glucose or stored as fat
    Suffer now.. and live like a champion later.
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    hmm interesting, certaintly more carbs then i thought, i always belived it was all about brown rice with the pro's yet i see whole wheat....? hmm interesting. im am excited to see this end, PLEASE POST ANY AND ALL ADJUSTMENTS TO THE DIET U MAKE AND MAKE TONS OF NOTES! even though IMO i dont agree with some of the things, it is still EXTREMELY important to have this input! so REPS TO YOU!
    ~ IRON LIVER™________ *[It's just advice man, that's all it is! You can take or do whatever the FCUK you wanna do!]
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    Quote Originally Posted by bezoe View Post
    come on man, where do you get this? this is a fallacy. Excess protein is either converted to glucose or stored as fat
    ok true, but it does have to be processed doesnt it? this may be extreme but people with failing kidneys or liver failure have to be placed on low protein diets in order to survive. the protein breakdown products build up and cause a hepatic coma in those patients. not saying any of this relates to us but you have to admit, long term effects of 400g+ of protein a day havent been evaluated. i eat a sh#t ton myself but i try to get more fat than protein. for some reason people avoid eating whole eggs and only stick to lean meats. i believe thats an overload. then again i didnt go to school for this so please shed the light
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    Quote Originally Posted by AntonG42O View Post
    ok true, but it does have to be processed doesnt it? this may be extreme but people with failing kidneys or liver failure have to be placed on low protein diets in order to survive. the protein breakdown products build up and cause a hepatic coma in those patients. not saying any of this relates to us but you have to admit, long term effects of 400g+ of protein a day havent been evaluated. i eat a sh#t ton myself but i try to get more fat than protein. for some reason people avoid eating whole eggs and only stick to lean meats. i believe thats an overload. then again i didnt go to school for this so please shed the light
    its broken down into amino acids by the enzyme protease, in the stomach. No whole proteins make it to either organ. I think you are right regarding those with preexisting kidney and liver disease.

    these two excerpts are from an electronic version of nutrition and metabolism journal:

    http://www.nutritionandmetabolism.com/content/2/1/25

    Athletes, particularly in sports requiring strength and power, consume high levels of dietary protein [89,90]. In fact, many athletes habitually consume protein in excess of 2.0 g/kg/day [91]. Supplementation with amino acids will further increase dietary protein levels in these individuals [92]. Yet there is no evidence that this population is at greater risk for kidney disease or losses in renal function [90]. Poortsmans and Dellalieux [93] found that protein intakes in the range of ~1.4–1.9 g/kg/day or 170–243% of the recommended dietary allowance did not impair renal function in a group of 37 athletes. We found no data in the scientific literature to link high protein intakes to increased risk for impaired kidney function in healthy, physically active men and women.

    Observational data from epidemiological studies provide evidence that dietary protein intake may be related to the progression of renal disease [52]. In the Nurses' Health Study, protein intake, assessed with a semi-quantitative food frequency questionnaire, was compared to the change in estimated GFR over an 11-year span in individuals with pre-existing renal disease [53]. Regression analysis showed an association between increased consumption of animal protein and a decline in renal function suggesting that high total protein intake may accelerate renal disease leading to a progressive loss of renal capacity. However, no association between protein intake and change in GFR was found in a different cohort of 1,135 women with normal renal function (Figure 1.). The latter finding led the authors to conclude that there were no adverse effects of high protein intakes on kidney function in healthy women with normal renal status.

    i totally agree with you on the whole egg idea. Never done egg whites myself. Reps for that. In all my studies, including first hand assurrance from a pathologist, ive found that consuming cholesterol and sat. fat does not necessarily increase VLDL's... its all dependent on liver function and genetics as to what type of fat particles are packaged by the liver and transported in the blood.

    To quote my A&P professor: "Why do you think these farmers can wake up every morning and eat 4 or 5 whole eggs and still live to be 80 or 90 with no triglyceride issues?"
    Suffer now.. and live like a champion later.
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    Quote Originally Posted by Jasen View Post
    hmm interesting, certaintly more carbs then i thought, i always belived it was all about brown rice with the pro's yet i see whole wheat....? hmm interesting. im am excited to see this end, PLEASE POST ANY AND ALL ADJUSTMENTS TO THE DIET U MAKE AND MAKE TONS OF NOTES! even though IMO i dont agree with some of the things, it is still EXTREMELY important to have this input! so REPS TO YOU!
    As the show drew nearer, the following was switched...

    1)2 whole eggs, then 1 whole egg
    10 egg whites
    1 C oats

    Red meat eliminated at 6 weeks out.

    Every two to three weeks we would carb deplete using the following diet for a MAXIMUM of 5 days:

    1) 8oz chicken
    1 C oatmeal

    2) 8oz chicken
    4oz green veges

    3) Same

    4) Same

    5) 8oz tilapia
    4oz green veges

    6) Same

    7) Same

    This tactic is what worked for me, with a third eye being an IFBB pro. This is not a cookie cutter diet that anyone can or should use. It's just what I did.
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    Quote Originally Posted by AntonG42O View Post
    ok true, but it does have to be processed doesnt it? this may be extreme but people with failing kidneys or liver failure have to be placed on low protein diets in order to survive. the protein breakdown products build up and cause a hepatic coma in those patients. not saying any of this relates to us but you have to admit, long term effects of 400g+ of protein a day havent been evaluated. i eat a sh#t ton myself but i try to get more fat than protein. for some reason people avoid eating whole eggs and only stick to lean meats. i believe thats an overload. then again i didnt go to school for this so please shed the light
    How come I thought the body didnt process fat as easily and it slowed everything down? I enjoyed reading all this though and I like the incredible edible egg bit lol
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    Quote Originally Posted by FubarFit View Post
    How come I thought the body didnt process fat as easily and it slowed everything down? I enjoyed reading all this though and I like the incredible edible egg bit lol

    Anton and I both adhere to Primal/Paleo diets where there are no grains, legumes, or soy. Most of the calories in these diets come from fats (usually eggs, EVCO, nuts, etc.) with the only carb sources being fruits, veggies, and the occasional red potato.

    Quote Originally Posted by GrowthMan1 View Post
    As the show drew nearer, the following was switched...

    1)2 whole eggs, then 1 whole egg
    10 egg whites
    1 C oats

    Red meat eliminated at 6 weeks out.

    Every two to three weeks we would carb deplete using the following diet for a MAXIMUM of 5 days:

    1) 8oz chicken
    1 C oatmeal

    2) 8oz chicken
    4oz green veges

    3) Same

    4) Same

    5) 8oz tilapia
    4oz green veges

    6) Same

    7) Same

    This tactic is what worked for me, with a third eye being an IFBB pro. This is not a cookie cutter diet that anyone can or should use. It's just what I did.
    That seems insanely low on fats. How long does this phase usually last?
    M.Ed. Ex Phys
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    Wow... Interested in seeing how this pans out. I never got the egg white thing either.
    http://anabolicminds.com/forum/supplements/173797-one-small-step.html Getting my ass beat and logging it.
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    Quote Originally Posted by Rodja View Post
    Anton and I both adhere to Primal/Paleo diets where there are no grains, legumes, or soy. Most of the calories in these diets come from fats (usually eggs, EVCO, nuts, etc.) with the only carb sources being fruits, veggies, and the occasional red potato.



    That seems insanely low on fats. How long does this phase usually last?
    Hey so how many calories do you get in a day. I try to eat balanced 300/200/100. so thats not even 3000 i get my fat from almonds, peanut butter or walnuts probably in meat because I eat a lot of meat but try to keep it lean
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    Quote Originally Posted by Rodja View Post
    Anton and I both adhere to Primal/Paleo diets where there are no grains, legumes, or soy. Most of the calories in these diets come from fats (usually eggs, EVCO, nuts, etc.) with the only carb sources being fruits, veggies, and the occasional red potato.



    That seems insanely low on fats. How long does this phase usually last?
    Just a depletion phase. NO more than 5 days max.
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    frikken LOVE IT!! Looks kickass 110% to me. Especially if you were starting out at 4% bodyfat, sounds like the guy is trying to build you back up and then bring you right back down again and time it just right. You guys would be amazed at how basic a lot of the diets are the pro guys do. Keep things simple, thats the secret. Everyone always tries to overcomplicate stuff!! I had an IFBB pro do my diet once, and the funniest thing was nothing really changed that much the entire 14 wk diet. Like where I used to think every few wks I had to eat less and less carbs or change things, this guy kept things the same and smooth and steady
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    Quote Originally Posted by FubarFit View Post
    Hey so how many calories do you get in a day. I try to eat balanced 300/200/100. so thats not even 3000 i get my fat from almonds, peanut butter or walnuts probably in meat because I eat a lot of meat but try to keep it lean
    How much do you weigh? That diet should allow a 200lb person of reasonable bf% to maintain a decent amount of muscle?

    New diet tba. Been on it for 2 weeks, but IDK if the person helping me wants me to post it.
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    Quote Originally Posted by CoorsLight126 View Post
    frikken LOVE IT!! Looks kickass 110% to me. Especially if you were starting out at 4% bodyfat, sounds like the guy is trying to build you back up and then bring you right back down again and time it just right. You guys would be amazed at how basic a lot of the diets are the pro guys do. Keep things simple, thats the secret. Everyone always tries to overcomplicate stuff!! I had an IFBB pro do my diet once, and the funniest thing was nothing really changed that much the entire 14 wk diet. Like where I used to think every few wks I had to eat less and less carbs or change things, this guy kept things the same and smooth and steady
    Bro, are you in Cali? Nice back shot bro.
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    monster diet, bro. Love the simplicity.

    this reminds me of how arnold outlined a "get big diet" in his book. It had a lot of steak and eggs and just basic fat, carb, protein. Get your micros from diff stuff you put into a shake during the day or right before bed. Spinach based shakes have done me wonders... always having energy... you can put anything in a shake.

    Anyway, fu*kin man diet. love it.
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    Quote Originally Posted by GrowthMan1 View Post
    This diet was designed by an IFBB pro. I am 12 weeks as Im writing this, but my diet is the same as it was 4 weeks ago when I started this. Current stats are 6' 230lbs 5% bf. I was about 215lbs 4% when I started this diet 4 weeks ago.

    7A
    4 egg whites
    4 whole eggs
    1 C oatmeal
    2 slices whole wheat toast
    1 T regular jelly
    Fish oil caps

    10A
    8 oz steak
    12 oz potato

    1P
    50g whey
    1 apple
    Fish oil caps

    3P
    8 oz chicken
    2 C rice

    6P
    8 oz steak
    1 C rice

    7P
    Train

    8P (IMMEDIATELY POSTWORKOUT)
    50G Whey

    8:20P
    2 scoops Massport (by infinite labs)

    10P
    8 egg whites
    1 C oats

    12P
    ZMA

    Other supps include
    Kidney caps
    Milk thistle
    Fish oil
    Liquid Mulit vit/min
    Vit C
    Glucosamine/Chondroitin
    ZMA
    Whey
    Massport by infinite labs

    H2O is around 1 gallon/day


    Notice there aren't any veges? The veges are optional. Usually I don't have room, but I haven't been very constipated so Im thinking Im good. They will get added in as we get closer. What am I forgetting?

    G
    You are forgetting to ask for a refund.....

    The jelly was a nice touch...
  

  
 

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