Best DIET FOR shredding and maintaining muscle

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  1. Quote Originally Posted by lightemup View Post
    That statement right there my friend is key. Unprocessed foods keep your body running like a well oiled machine. Just cut eating out as well as high sodium and sugary foods and you will be golden by just a 20-30 min cardio session 4-5 times a week. Also yogurt is a very healthy snack in the mornings to help curb that sweet tooth for the day. It is very important to eat every three to four hours so fill your day with snacks!!! If you need some help on great snack ideas try the oatmeal and peanut butter bar recipe:

    "
    2 cups of plain uncooked oatmeal
    1/2 cup natural peanut butter(I love freshly ground)
    1 tbsp ground flaxseeds
    4 scoops of protein powder (I used 2 scoops of ON natural vanilla whey and 2 scoops of ON vanilla casein protein)
    1/2 cup water
    Recipe:
    Mix all the ingredients together in a mixing bowl.
    Spray a square baking dish with olive oil or use parchment paper to keep bars from sticking to bottom of the dish.
    Scoop protein mix into baking dish and smash it down into dish making the bars even.
    Freeze for 30 minutes. Remove and cut into bars."





    Another great tip that I have personally kept in mind is to keep the carbs real low at dinner time.

    Good luck!
    seriously just made my mouth water up. lol i trying this and having my wife help me out. thanks for the awesome recipe man!


  2. Quote Originally Posted by Murda_sheRote View Post
    Calculated my TDEE at about 3692?? is this correct ? for a person whos height 5'11 weight 257lbs (used my starting weight) age: 21 with moderate exercise?
    Should use your current weight, but yeah the more activity you do each day the more cals you burn. You could start eating like 2800 cals and see how fast you lose, losing to fast add 200 cals losing to slow drop 200 cals.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
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  3. Thumbs up


    Quote Originally Posted by masonmarin18 View Post
    Should use your current weight, but yeah the more activity you do each day the more cals you burn. You could start eating like 2800 cals and see how fast you lose, losing to fast add 200 cals losing to slow drop 200 cals.
    <-- ill be looking like Chris Jones in no time

  4. whats a good pre and post? im only taking Beast Creatine, fish oils, and hydro whey. also taking some Chromium picolinate, cinnamin, and alpha-lopoic acid before big carb meals

  5. Quote Originally Posted by Murda_sheRote View Post
    whats a good pre and post? im only taking Beast Creatine, fish oils, and hydro whey. also taking some Chromium picolinate, cinnamin, and alpha-lopoic acid before big carb meals
    I am using BCAA's and C-4 preworkout before lifting, yohimbine hcl before fasted cardio, thinking of ordering Alphamine though looks like a solid product. Here a thread that got me interested on it.

    My ALPHAMINE Results! (with pics)

    As for post workout I don't even eat my post workout meal for around 4 hours after I lift. I only use whey protein if I need it on the go or to add to a cooking recipe. Would rather eat my calories than drink them xD.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-
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  6. Quote Originally Posted by Murda_sheRote View Post
    Calculated my TDEE at about 3692?? is this correct ? for a person whos height 5'11 weight 257lbs (used my starting weight) age: 21 with moderate exercise?
    If you used a calculator for that, make sure you only use LEAN muscle mass, and not your entire mass (incldn fat mass etc.) because fat mass is not metabolically active

  7. Well, the suggested diet plan looks healthy for you and you must adapt it. I may advice you to cut down junk foods like pizzas, burgers, oily foods, etc. These can really help you in a good way.

  8. Quote Originally Posted by chappell12 View Post
    Well, the suggested diet plan looks healthy for you and you must adapt it. I may advice you to cut down junk foods like pizzas, burgers, oily foods, etc. These can really help you in a good way.
    I make hamburgers / turkey burgers like every day, healthy ones, xD.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  9. ive came across something that supposedly works very well for burning fat and body builders used to do it

    I am starting to try it now and hopefully I can still maintain my gains.

    ----take a therm. like roxylean on an empty stomach as soon as you wake up, then do some intervals (30 secs jogging 30 secs running break for 5 mins 4times) then do not eat for an hour after your morning cardio; that supposedly will force your body to break fat for fuel.

    then continue lifting heavy as a normal workout routine.


    any words or experience about this?

  10. Quote Originally Posted by willc86 View Post
    ive came across something that supposedly works very well for burning fat and body builders used to do it

    I am starting to try it now and hopefully I can still maintain my gains.

    ----take a therm. like roxylean on an empty stomach as soon as you wake up, then do some intervals (30 secs jogging 30 secs running break for 5 mins 4times) then do not eat for an hour after your morning cardio; that supposedly will force your body to break fat for fuel.

    then continue lifting heavy as a normal workout routine.


    any words or experience about this?
    Yes, fasted cardio is the best way to do cardio IMO. I do High incline treadmill walking for 45-60 minutes 3x a week, has really helped me burn the extra fat, taking a thermo will speed up the process even further.

    Check out this. http://rippedbody.jp/when-not-to-do-cardio/
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  11. i switched my nightly routine to mornings. and im looking to do exactly this.

    whats a good therm? already tried oxy elite and didnt really do much. any other suggestions?

  12. Quote Originally Posted by masonmarin18 View Post
    Yes, fasted cardio is the best way to do cardio IMO. I do High incline treadmill walking for 45-60 minutes 3x a week, has really helped me burn the extra fat, taking a thermo will speed up the process even further.

    Check out this. http://rippedbody.jp/when-not-to-do-cardio/

    i read this article, I completely do not understand what andy is trying to say? The way I understood was to eat 2 times a day every 8 hours or so? is this right?

  13. Quote Originally Posted by willc86 View Post
    i read this article, I completely do not understand what andy is trying to say? The way I understood was to eat 2 times a day every 8 hours or so? is this right?
    Most people that do IF have 2 meals a day, larger meals, meal frequency does not matter though, you can eat as many meals as you want just follow the 16/8 protocol. Or sometimes longer fasts if wanted.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  14. Quote Originally Posted by masonmarin18 View Post
    Most people that do IF have 2 meals a day, larger meals, meal frequency does not matter though, you can eat as many meals as you want just follow the 16/8 protocol. Or sometimes longer fasts if wanted.

    so, with in 8 to 16 hours eat 6 meals is pretty much what its saying?

  15. Quote Originally Posted by willc86 View Post
    so, with in 8 to 16 hours eat 6 meals is pretty much what its saying?

    No you eat all your calories within an 8 hour window. Meal frequency is up to you.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  16. Quote Originally Posted by Murda_sheRote
    i switched my nightly routine to mornings. and im looking to do exactly this.

    whats a good therm? already tried oxy elite and didnt really do much. any other suggestions?
    Fat Smack XR?
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  17. Quote Originally Posted by AaronJP1

    Fat Smack XR?
    Any link u can get me to buy some

  18. Hey guys thought ill post an update picture for Those who care lol before pic was at 257-260 and after pic I'm at 230. Still working on it officially started diet and everything on September 13.
    Attached Images Attached Images  

  19. Great results so far man.. keep killing it.
    “Obsessed is a word the lazy use to describe the dedicated.” -R.I.P Zyzz-

  20. Thanks bro. I am sticking with it .. Hoping by January ill be 195. Ill keep this posted!

  21. Quote Originally Posted by Murda_sheRote
    Hey guys thought ill post an update picture for Those who care lol before pic was at 257-260 and after pic I'm at 230. Still working on it officially started diet and everything on September 13.
    Sweet results so far bro! Keep doing what your doing!!

  22. Quote Originally Posted by Lukef2000 View Post
    Sweet results so far bro! Keep doing what your doing!!
    thanks man! will do. need to get the overrated abs!

  23. im unsure if you are still taking oep or not but If you are, or if you are experimenting with yohimbine HCl or raw, you need to completely drop white bread and any refined carbs from the diet. white bread is going to spike the insulin in the morning, and if you are following the OEP guidelines, with taking OEP first thing in the morning (raw=yohimbine) the compound is completely blunted with an insulin spike that large.

    My favorite breakfast which I eat almost every morning is 7 egg whites (sometimes 1 yolk, some times not, just be sure to get 30-40g of protein) and 3/4 cup of oatmeal. mix together and skillet that ****. tap a little cinnamon, cheyenne pepper and a splash of sugar free syrup (ihop) and you will be in love. I also take in 3g of fish oil with this

  24. Great results bro, keep it up.
    After a year off, I'm back

  25. Oxyelite should work; it has a great profile.
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