[bigtoy]

Alright, So im about 170 pounds with an estimated bf% of 15-20? and i Currently Work out every other day and do cardio(usually intense) everyday unless for some reason i cant do it which only happens once in a great while.Im about to start taking LR/Dcp stack. In the morning I eat a bowl of total/Fiber one with skim milk but before that i usually run or swim for an hour right after i wake up and then a few hours later i have a tuna on whole wheat with an apple and a glass of skim milk, And then a few hours later a drink a low carb protein shake. Then for Dinner i usually have Some Baked Chicken or a sirloin with a salad and light olive oil dressing and Ive usually hit the gym for about 2 hours before dinner though and then at night whenever i get around to it after relaxing for a bit, Because i also work usually a 9 hour shift which has me constantly moving half the time, i then run for an hour, sometimes doing hiit instead. Oh and i dont have a cheat day. I stay away from all junk food and i dont smoke,drink or do drugs.

Now my Question is Im looking to get cut and lean up some in about 2 months from now to july 31st, and im not really interested in getting huge, so i dont really care about huge muscle gains, Im just wondering what a good diet is because i feel im not eating enough throughout the day to see sufficient gains in cutting and leaning out, My upper abs are visible but not as good as they could be and i have a small gut and some extra fat on my back id like to get rid of, oh and i do full abdominal and core workout 5 days a week,though sometimes i break it down and do it every day and just spread the workout out between days, So what do you think a good diet would be? i was thinking something along the lines of:

Breakfast: Bowl of Oatmeal/Fiber1 or total in skim milk,2 fish oils, and a banana
Fill in the blank.
Lunch. Tuna on whole wheat, An apple and a glass of skim milk
Meal 4: Protein shake
Meal 5: Fill in the blank
Meal 6: Baked/Grilled chicken breast or a sirloin with a salad and a small amount of olive oil dressing

Id appreciate any advice, I dont know much, alot of the stuff i know i read here or other various articles. Thanks in advance

Oh and i just started the swimming+ running for an hour 3 days ago, Before i only did Cardio about 3 days a week,because i use to be really lazy but now i have suffiecient energy throughout the day to keep moving and still be able to sleep easily when im done(after taking a sleeping pill 3 or so hours prior to sleeping, but ive been taking it for years and years around 15? because when i was younger i had problems sleeping)






1 month ago or so?

[MattRoeske]

Well brosef, i'm all about being all natural I'm about 5'11 170-

My diet for summer is looking like this for being lean and getting my abs.

Meal 1 BreaKfast
2 Tbsp canola oil
5 eggs 2 whole
2 Pieces of whole grain Bread
3 Flax oils

meal 2
Protein shake
and fruit

Meal 3
2 cans of tuna
1 cup of whole grain rice


meal 4
protein shake 2 tbsp natty pb

meal 5
ceasear salald 1 chicken breast
3 flax oils

meal 6
1 chicken breast
Veggies

meal 7
protein shake -casein

And if you're lacking energy you could be lacking essential vitamins in your diet.

For example, My mother have depression and as well as my dad, and ive suffered from depression diagnosing myself for many years, and i wake up extremely tired, but now... I figured out what to supp, and i'm WIRED all day. I'm afraid to take caffeine now ha.

My current stack is a (All bought at walgreens best place for vit / mins )Multi Vit, Bcomplex (Energy + Metabolism), Magnesium (Regulation of your Adrenal Glands,Hormones, Energy), Flax Seed Oils (Helps Metabolism), Vit E (Skin, Heart)

You should attempt that stack it's very cheap about 25$ For 3-4 Months.

Also when i get a little cash, I'm a get some Sesamin Oil.

My buddy took it and i've heard so many great reviews about getting VERY LEAN and Maintaining Muscle Mass.

And i Sleep now for 7-8 Hrs and used to take melatonin. But now don't even need a sleeping Pill, Instead of your sleeping pill Try Supp'ing Zinc.

[bigtoy]

Thanks bro, But im far from lacking energy, i may even have too much lol i sleep for 7-8+ hours a day on average sometimes moer sometimes less depends on how tired i am from the previous day lol and im addicted to coffee and caffine but i stopped drinking coffee(hardest thing in my life) cant wait to start drinking it again lol, i love starbucks, i stopped drinking it to lower the calories because the calories of the coffee i drink were pretty high and probally not too good for you

[MattRoeske]

Ha ya def starbucks = Badddddd but ya i dont drink any caffeine at all and i used to depend on it to wake up and get rdy but now im wired

[papapumpsd]

Matt has a good diet for summer leaning...I like it (I would like to see more fiber though). Basically, you want LOW, LOW carbs (<50g/day; M-F; then carb up a bit on the weekend), high protein and fats (ideally, flax and Omega fats). For cardio, all that swimming, HIIT, etc. is prob. too much. Just get on a treadmill and set the incline to 10 (out of 15) and set the pace to 3.2-3.5mph and go for like 45 min. 5x/week. Sustained fat-burning pace is ideal. Bro, you will MELT.

To keep you going in the gym on a low carb diet, I recommend two things (both INEXPENSIVE and tried-and-true):
1. Beta Alanine (buy in bulk from NutraPlanet): 2g 3x ED (w/2g pre-WO)
2. Arginine Ethyl Ester (GET THIS CAPPED): 2.5g 2x ED (w/2.5g pre-WO)

Hope this helps.

[bigtoy]

For the eggs, 3 white 2 whole, how should i go about cooking them or does it not matter? and for the protein shake, Low carb and low fat and high in protein? and this is a good diet for sheding extra body fat and leaning out right?

and for the cardio basically i do it like this, morning when i usually wake up varies from 10 am to 12 pm and i live in florida so i usually start with swimming for an hour and then relaxing for about 10 mins afterwards , because its about to be summer and its already extra hot down here, and then later in the night i do about 1 hr+ of running/jogging and sometimes ill do hiit instead if i wanna get it done and over with and it doesnt really take much out of me i use to work out all the time in hs and took almost every gym class possible including all 3 weight training classes,but i never really followed a diet, i ate healthy but i cheated sometimes. but after i graduated i got a job about 20 mins from my house at a grocery store and i started eating whatever was convient, frozen foods etc, stuff that wasnt good for me and i got out of shape for the past 2 years,but ive been getting better and better the last 3 months and am in pretty decent shape atm, but i could stand to lose some extra body fat and lean out a bit lol.

[MattRoeske]

I just up that dose of flax seed oil for fiber Cleans your system like a rake

For Eggs, I do The 5 eggs 2 Yolks cuz the High Sat Fat / Cholesterol So just using the whites u don't worry bout that problem,
Also i make them scrambled either using canola oil or coconut oil. And then i use any type of hot sauce on them or a little organic ceasar.

I avoid BBQ SAUCE & KETCHUP due to the fact both are loaded with HIGH FRUCTOSE CORN SYRUP which is basically like pouring a CAN OF POP on your food haha.

[papapumpsd]

Originally Posted by MattRoeske

I just up that dose of flax seed oil for fiber Cleans your system like a rake

Bro, flax seed OIL is a fat, not a carbohydrate (fiber is a carb). I would like to see more soluble and insolube fiber in your diet to A.) slow down gastric emptying, which will increase digestion & absortpion of nutrients, and B.) improve the flow of materials to relieve stress on your gastrointestinal tract (GI tract).

I highly recommend adding some psyllium husk powder, metamucil (sugar free), or another type of fiber to your shake or have as a stand-alone drink.

[bigtoy]

oh ya, and for the tuna, Plain right out of the can? or on a sandwich? lol, sorry if thats a dumb question but i just wanna be completely sure, and as for ordering stuff from nutraplanet, i tend to order from bodybuilding.com superstore because the warehouse is in my state and not that far from me,maybe a few hours and usually when i order something it gets here a day later or at most 2, so it really works out when i need something quickly lol, and i tend to do quite a bit of research before i buy anything, reading forums,blogs and reviews,etc.

and can anyone recomend a good protein powder that doesnt taste horrible lol, the last one i bought was the most disgusting thing id ever tasted and i thought reCreate tasted bad lol
though ive ordered from nutra b4.

[papapumpsd]

Originally Posted by bigtoy

oh ya, and for the tuna, Plain right out of the can? or on a sandwich? lol, sorry if thats a dumb question but i just wanna be completely sure, and as for ordering stuff from nutraplanet, i tend to order from bodybuilding.com superstore because the warehouse is in my state and not that far from me,maybe a few hours and usually when i order something it gets here a day later or at most 2, so it really works out when i need something quickly lol, and i tend to do quite a bit of research before i buy anything, reading forums,blogs and reviews,etc.

and can anyone recomend a good protein powder that doesnt taste horrible lol, the last one i bought was the most disgusting thing id ever tasted and i thought reCreate tasted bad lol
though ive ordered from nutra b4.

If you can handle eating tuna right out of the can, go for it. I usually add some fat free mayo or some salsa to give it some FLAVAAAA!! ;P

WHEN CUTTING, STAY THE HELL AWAY FROM BREADS!

Understood about your choice of supplement distributor.

For a protein, Optimum Nutrition's Gold Standard Whey protein is excellent. I'm a choco-holic, so I get all things chocolate. I also tried Syntha-6 chocolate malt and it is FREAKING AWESEOME! Even has some fiber in it. There are some carbs, but nothing to worry about. The Syntha-6 tastes like a dessert for me

[bigtoy]

ya i usually add mayo too lol fat free of course :P

[bigtoy]

oh and what do you guys find to be the best lower ab workouts? i usually do leg lefts and knee-ins but i dont really feel them working that well

[mathis50262]

Originally Posted by papapumpsd

If you can handle eating tuna right out of the can, go for it. I usually add some fat free mayo or some salsa to give it some FLAVAAAA!! ;P

WHEN CUTTING, STAY THE HELL AWAY FROM BREADS!

Understood about your choice of supplement distributor.

For a protein, Optimum Nutrition's Gold Standard Whey protein is excellent. I'm a choco-holic, so I get all things chocolate. I also tried Syntha-6 chocolate malt and it is FREAKING AWESEOME! Even has some fiber in it. There are some carbs, but nothing to worry about. The Syntha-6 tastes like a dessert for me

Optimum Nutrition's Gold Standard is YUMMY! I like the cookies n cream, what ever you do, don't get the EAS. No taste and it does not mix!

[bigtoy]

If im pressed with time a few days of the week in the morning, is there any good replacement for the eggs?

[papapumpsd]

Originally Posted by bigtoy

If im pressed with time a few days of the week in the morning, is there any good replacement for the eggs?

liquid egg whites cook up fast. You can also bulk grill out turkey patties, chicken breasts, etc so you can toss them in the microwave when you need to eat fast. Also, protein shakes. Lickity-Split stuff here.

[BigBoy12]

Originally Posted by MattRoeske

Well brosef, i'm all about being all natural I'm about 5'11 170-

My diet for summer is looking like this for being lean and getting my abs.

Meal 1 BreaKfast
2 Tbsp canola oil
5 eggs 2 whole
2 Pieces of whole grain Bread
3 Flax oils

meal 2
Protein shake
and fruit

Meal 3
2 cans of tuna
1 cup of whole grain rice


meal 4
protein shake 2 tbsp natty pb

meal 5
ceasear salald 1 chicken breast
3 flax oils

meal 6
1 chicken breast
Veggies

meal 7
protein shake -casein

And if you're lacking energy you could be lacking essential vitamins in your diet.

For example, My mother have depression and as well as my dad, and ive suffered from depression diagnosing myself for many years, and i wake up extremely tired, but now... I figured out what to supp, and i'm WIRED all day. I'm afraid to take caffeine now ha.

My current stack is a (All bought at walgreens best place for vit / mins )Multi Vit, Bcomplex (Energy + Metabolism), Magnesium (Regulation of your Adrenal Glands,Hormones, Energy), Flax Seed Oils (Helps Metabolism), Vit E (Skin, Heart)

You should attempt that stack it's very cheap about 25$ For 3-4 Months.

Also when i get a little cash, I'm a get some Sesamin Oil.

My buddy took it and i've heard so many great reviews about getting VERY LEAN and Maintaining Muscle Mass.

And i Sleep now for 7-8 Hrs and used to take melatonin. But now don't even need a sleeping Pill, Instead of your sleeping pill Try Supp'ing Zinc.

What's the macro's on this...?


I just started this about a week ago (5'10" 178.5lbs as of last Monday 5/19)

Totals:
Cals: 1630
Pro: 193
Carb: 109
Fats: 44
-----------------------
Breakfast
½ cup oats