Getting ready to take some names in two Contests this July-Diet INSIDE...

[Faith Fitness]

Daily Breakdown:

189 grams of protein/ 150 carbs/42 fats

Total cals is 1740- don't plan on adjusting the cals.. but adjusting my carb and fat intake based on my progress

Cardio will also increase based on progress
NOTE: I'm allergic to all nuts and nut oils except for pistachios. So all my fats will be coming from pistachios, avocado, and olive oil. Olive oil and fish oil pills are the easiest way for me to get my fats in, and during contest prep I like to keep everything as easy and consistant as possible.

Meal 1:
28 grams of protein-2 whole egg-3 egg whites
25 grams of carbs-1/2 cup ( dry) oatmeal
8 grams of fat-Coming from the egg yolk

Meal 2:
28 grams of protein-5 oz. chicken breast
25 grams of carbs- 3/4 cup brown rice
8 grams of fat-1 teaspoon of olive oil

Meal 3:
28 grams of protein-5 oz. Chicken
25 grams of carbs- 3/4 cup. Brown rice
8 grams of fat-1 tsp. olive oil

Meal 4:
28 grams of protein- 5 oz. Chicken Breast
25 grams of carbs-3/4 cup brown rice
8 grams of fat- olive oil

Meal 5:
28 grams of protein-6 oz. of Tilapia
25 grams of carbs-small-medium ( 5 oz.) sweet potato
8grams of fat-tsp. on tilapia

Meal 6:
28 grams of protein 6 oz. of 93/7 lean beef
25 grams of carbs-5 oz. sweet potato
8 grams of fat-1/4 cup pistachios with shells

It's a 6 meal diet with protein shake ( PWO) being my 7th meal to fill my protein requirement for the day.

PWO shake= 21 grams of protein

I will only be getting carbs from oatmeal/ sweet potatoes/brown rice/veggies

I am eating every three hours.
6 am.
9am
12 noon
3pm
6pm
9pm

Workout split:
Back/ abs - 30 mins cardio LISS
Chest/arms -30 mins cardio LISS
Off
Abs/Cardio ( 30 mins) LISS
Legs-30 mins cardio
Shoulders/abs-30 mins cardio LISS
Off

[RooRooTJ]

Daily Breakdown:

189 grams of protein/ 150 carbs/42 fats

Total cals is 1740- don't plan on adjusting the cals.. but adjusting my carb and fat intake based on my progress

Cardio will also increase based on progress
NOTE: I'm allergic to all nuts and nut oils except for pistachios. So all my fats will be coming from pistachios, avocado, and olive oil. Olive oil and fish oil pills are the easiest way for me to get my fats in, and during contest prep I like to keep everything as easy and consistant as possible.

Meal 1:
28 grams of protein-2 whole egg-3 egg whites
25 grams of carbs-1/2 cup ( dry) oatmeal
8 grams of fat-Coming from the egg yolk

Meal 2:
28 grams of protein-5 oz. chicken breast
25 grams of carbs- 3/4 cup brown rice
8 grams of fat-1 teaspoon of olive oil

Meal 3:
28 grams of protein-5 oz. Chicken
25 grams of carbs- 3/4 cup. Brown rice
8 grams of fat-1 tsp. olive oil

Meal 4:
28 grams of protein- 5 oz. Chicken Breast
25 grams of carbs-3/4 cup brown rice
8 grams of fat- olive oil

Meal 5:
28 grams of protein-6 oz. of Tilapia
25 grams of carbs-small-medium ( 5 oz.) sweet potato
8grams of fat-tsp. on tilapia

Meal 6:
28 grams of protein 6 oz. of 93/7 lean beef
25 grams of carbs-5 oz. sweet potato
8 grams of fat-1/4 cup pistachios with shells

It's a 6 meal diet with protein shake ( PWO) being my 7th meal to fill my protein requirement for the day.

PWO shake= 21 grams of protein

I will only be getting carbs from oatmeal/ sweet potatoes/brown rice/veggies

I am eating every three hours.
6 am.
9am
12 noon
3pm
6pm
9pm

Workout split:
Back/ abs - 30 mins cardio LISS
Chest/arms -30 mins cardio LISS
Off
Abs/Cardio ( 30 mins) LISS
Legs-30 mins cardio
Shoulders/abs-30 mins cardio LISS
Off

Good luck, we are here to help

[Whomper107]

You should consider containing all of your carbs into your breakfast, preworkout meal, and postworkout meal. These are the times of the day where your body can best use them, according to most of what I have read. You would still consume greens at your other 3 meals, and spread the fats out as you see fit.

[push_it]

I have all of my carbs either breakfast or PWO. In 2 of my other meals I have been eating veggies.
This has seemed to work well for me

[str8flexed]

You should consider containing all of your carbs into your breakfast, preworkout meal, and postworkout meal. These are the times of the day where your body can best use them, according to most of what I have read. You would still consume greens at your other 3 meals, and spread the fats out as you see fit.

i disagree, while she should weight more towards those meals, she is eating enough total carbs that if she isolated them to those 3 meals they would be very very high at each meal.

You can't apply the same game plan to everyone, it just doesn't hold up

[Joe Go]

Daily Breakdown:

189 grams of protein/ 150 carbs/42 fats

Total cals is 1740- don't plan on adjusting the cals.. but adjusting my carb and fat intake based on my progress

Cardio will also increase based on progress
NOTE: I'm allergic to all nuts and nut oils except for pistachios. So all my fats will be coming from pistachios, avocado, and olive oil. Olive oil and fish oil pills are the easiest way for me to get my fats in, and during contest prep I like to keep everything as easy and consistant as possible.

Meal 1:
28 grams of protein-2 whole egg-3 egg whites
25 grams of carbs-1/2 cup ( dry) oatmeal
8 grams of fat-Coming from the egg yolk

Meal 2:
28 grams of protein-5 oz. chicken breast
25 grams of carbs- 3/4 cup brown rice
8 grams of fat-1 teaspoon of olive oil

Meal 3:
28 grams of protein-5 oz. Chicken
25 grams of carbs- 3/4 cup. Brown rice
8 grams of fat-1 tsp. olive oil

Meal 4:
28 grams of protein- 5 oz. Chicken Breast
25 grams of carbs-3/4 cup brown rice
8 grams of fat- olive oil

Meal 5:
28 grams of protein-6 oz. of Tilapia
25 grams of carbs-small-medium ( 5 oz.) sweet potato
8grams of fat-tsp. on tilapia

Meal 6:
28 grams of protein 6 oz. of 93/7 lean beef
25 grams of carbs-5 oz. sweet potato
8 grams of fat-1/4 cup pistachios with shells

It's a 6 meal diet with protein shake ( PWO) being my 7th meal to fill my protein requirement for the day.

PWO shake= 21 grams of protein

I will only be getting carbs from oatmeal/ sweet potatoes/brown rice/veggies

I am eating every three hours.
6 am.
9am
12 noon
3pm
6pm
9pm

Workout split:
Back/ abs - 30 mins cardio LISS
Chest/arms -30 mins cardio LISS
Off
Abs/Cardio ( 30 mins) LISS
Legs-30 mins cardio
Shoulders/abs-30 mins cardio LISS
Off

Look up alkaline foods. All your meals are mostly or all acidic. You will need to balance them out more between alkaline and acidic foods. This will help with fat loss and keeping you healthier. Remember: Alkaline vegetables won't make you fat. Eat as much as you can to stay full.

Good game plan all around. Keep bumping up the cardio if need be, but I don't recommend any longer then an hour.

[imccarthy]

Look up alkaline foods. All your meals are mostly or all acidic. You will need to balance them out more between alkaline and acidic foods. This will help with fat loss and keeping you healthier. Remember: Alkaline vegetables won't make you fat. Eat as much as you can to stay full.

Good game plan all around. Keep bumping up the cardio if need be, but I don't recommend any longer then an hour.

While I respect your opinions I wish you would stop acting as if what you think is fact - it isn't.

[Faith Fitness]

Good luck, we are here to help
Thank you so much, stay posted on my TV2 log, thats where I will be logging my contest prep

You should consider containing all of your carbs into your breakfast, preworkout meal, and postworkout meal. These are the times of the day where your body can best use them, according to most of what I have read. You would still consume greens at your other 3 meals, and spread the fats out as you see fit.

Great suggestion, def. will be thinking about that if this doesnt seem to work.

i disagree, while she should weight more towards those meals, she is eating enough total carbs that if she isolated them to those 3 meals they would be very very high at each meal.

You can't apply the same game plan to everyone, it just doesn't hold up
;) I agree, everyone is different. Last time I went no carb and it was a disaster, we'll see how this works.


Look up alkaline foods. All your meals are mostly or all acidic. You will need to balance them out more between alkaline and acidic foods. This will help with fat loss and keeping you healthier. Remember: Alkaline vegetables won't make you fat. Eat as much as you can to stay full.

Good game plan all around. Keep bumping up the cardio if need be, but I don't recommend any longer then an hour.
ill do some research. thank you so much for your time and suggestion

While I respect your opinions I wish you would stop acting as if what you think is fact - it isn't.

:D thanks for your comments.... In bbing there are so many right ways.. although there are DEF. some wrong ones.

[Faith Fitness]

bump

[str8flexed]

Look up alkaline foods. All your meals are mostly or all acidic. You will need to balance them out more between alkaline and acidic foods. This will help with fat loss and keeping you healthier. Remember: Alkaline vegetables won't make you fat. Eat as much as you can to stay full.

Good game plan all around. Keep bumping up the cardio if need be, but I don't recommend any longer then an hour.

there is very little evidence that food choice can actually influence blood pH. I have seen very little if any supportive data

[imccarthy]

there is very little evidence that food choice can actually influence blood pH. I have seen very little if any supportive data

Thank you... once again Layne comes to save the day.

[Faith Fitness]

thank you so much for all your input, very appreciated!

[Whomper107]

i disagree, while she should weight more towards those meals, she is eating enough total carbs that if she isolated them to those 3 meals they would be very very high at each meal.

You can't apply the same game plan to everyone, it just doesn't hold up

I stand corrected, you are not a man I feel I should debate nutrient timing with haha. This is close to the strategy I have been using based on your precontest article though, and it has worked very well. Not to say I do 100% of carbs at those 3 meals, but just the majority. That article has been my bible the last 8 weeks, OP I would definitely read it if you have not already.

[njmuscle66]

Are you hitting some of the NPC shows in Jersey?

Basic program looks good and I know you work really hard so you will do well. WHATEVER YOU DO, don't ask that guy Vaughn for advice :)

[Faith Fitness]

Are you hitting some of the NPC shows in Jersey?

Basic program looks good and I know you work really hard so you will do well. WHATEVER YOU DO, don't ask that guy Vaughn for advice :)

lol... i ask him all the time... but i always want to hear other peoples opinions.

2 NPC in new jersey
Ill post the info tonight

[dvsness]

lol... i ask him all the time... but i always want to hear other peoples opinions.

2 NPC in new jersey
Ill post the info tonight

While it is nice to get a variety of opinions, it is simply impossible to use everyone's suggestions at one. Too many cooks **** up the stew! Keep it simple and don't spaz out.

[Sporto1633]

Look up alkaline foods. All your meals are mostly or all acidic. You will need to balance them out more between alkaline and acidic foods. This will help with fat loss and keeping you healthier.

The whole alkaline/acidic food choice is unsubstantiated broscience. It doesn't make you "healthier" and has no affect on your body's ph levels. Sorry, this is another one of those areas where "you body is much smarter than you are" and "you can't trick your body" Unless you have some kind of medical condition your body will normalize pH on its own just fine regardless of food choice.


Remember: Alkaline vegetables won't make you fat. Eat as much as you can to stay full.

If the alkaline vegetables cause her calories to be in a surplus, then they most certainly will - even if it is indirectly. So no, you CAN'T eat as much as you want. That principle should have already been proven with the millions of failed Atkins dieters.

Sporto

[Joe Go]

The whole alkaline/acidic food choice is unsubstantiated broscience. It doesn't make you "healthier" and has no affect on your body's ph levels. Sorry, this is another one of those areas where "you body is much smarter than you are" and "you can't trick your body" Unless you have some kind of medical condition your body will normalize pH on its own just fine regardless of food choice.



If the alkaline vegetables cause her calories to be in a surplus, then they most certainly will - even if it is indirectly. So no, you CAN'T eat as much as you want. That principle should have already been proven with the millions of failed Atkins dieters.

Sporto

Note: My suggestions below are figuring the person is not obese.

My recommendations are not from broscience. It's from experience.

Your body will speed up if you give it the proper nutrients. Acid foods will not provide what you need to stay healthy. Side effects will occur from high acid food diets.

My recommendations are not from fad diets.

Most people do not give quality whole food diets enough time. They pull out when they don't see weight loss. A person has to stay put on whole food diets. Don't expect weight loss, but do expect fat loss. This is the main problem with whole food diets. Its psychologically tough to handle when the scale doesn't move. If you check the progress pictures, they will show progress. Patience has to be high.

If a person is looking for weekly weight loss on a quality whole food diet, then look into juicing. Drinking the juice will remove the vegetable carcass. Without the vegetable carcass, the body will hold less weight.

When I say eat as much as you can. I mean it. Vegetables will not make you fat. Your body will send them out as waste if it doesn't want them.

[str8flexed]

Note: My suggestions below are figuring the person is not obese.

My recommendations are not from broscience. It's from experience.


you put a pH meter inside your body? that's interesting, i'd like to see that

and you say it makes your body 'speed up'

so I'll finally run that 4.2 40 yard dash?

[imccarthy]

Note: My suggestions below are figuring the person is not obese. WHAT DOES THIS HAVE TO DO WITH ANYTHING?

My recommendations are not from broscience. It's from experience. WHICH IS THE DEFINITION OF BROSCIENCE

Your body will speed up if you give it the proper nutrients. Acid foods will not provide what you need to stay healthy. Side effects will occur from high acid food diets. ACCORDING TO WHO, OTHER THAN YOU?

My recommendations are not from fad diets. WELL THEY ARE NOT FROM SCIENCE EITHER.

Most people do not give quality whole food diets enough time. They pull out when they don't see weight loss. A person has to stay put on whole food diets. Don't expect weight loss, but do expect fat loss. This is the main problem with whole food diets. Its psychologically tough to handle when the scale doesn't move. If you check the progress pictures, they will show progress. Patience has to be high. SO YOU'RE SAYING WHOLE FOODS SLOW WEIGHT LOSS? HUH?

If a person is looking for weekly weight loss on a quality whole food diet, then look into juicing. Drinking the juice will remove the vegetable carcass. Without the vegetable carcass, the body will hold less weight. WHAT EXACTLY IS A VEGETABLE CARCASS?

When I say eat as much as you can. I mean it. Vegetables will not make you fat. Your body will send them out as waste if it doesn't want them. WHAT? CALORIES ARE CALORIES; EAT TOO MUCH, YOU GAIN FAT.

Honestly nothing you say has any basis in fact. I don't mean that to insult you but I don't understand why it is you say what you do.

[imccarthy]

you put a pH meter inside your body? that's interesting, i'd like to see that

and you say it makes your body 'speed up'

so I'll finally run that 4.2 40 yard dash?

lol Layne you've got a nice sense of humor...

[Faith Fitness]

While it is nice to get a variety of opinions, it is simply impossible to use everyone's suggestions at one. Too many cooks **** up the stew! Keep it simple and don't spaz out.

you think im a spaz... ha.

[Faith Fitness]

July 11th 2009
Northeast Grand Prix Bodybuilding,Figure & Fitness
Promoter- Rob Samborsky 732-985-8576
Apollon Gym
116 Talmage Road
Edison,NJ 08817

July 18, 2009
Empire States Bodybuilding, Figure, Fitness & Bikini Championships
Open Men, Women, Masters Men, Women,Teenage, Women's Fitness, Figure & Bikini
Contact:
Xtreme Fitnesss Zone
3253 Highway 35 N.
Suite 19
Hazlet, NJ 07730
1-732-335-0911
Cell 516-810-6123

[Sporto1633]

Note: My suggestions below are figuring the person is not obese.

What suggestions below? Juicing and eating all the vegetables you want?


My recommendations are not from broscience. It's from experience.

What experience? You have not provided any

a) experience
b) facts to support anything

And yes it is broscience - you have nothing to back up what you are saying. It's like the people who advocate colon cleansing when the body was just going to crap it all out the next day. Penn & Teller would have a field day with you :D


Your body will speed up if you give it the proper nutrients. Acid foods will not provide what you need to stay healthy. Side /qeffects will occur from high acid food diets.

Where exactly is your proof? Your experience? Anything to support this 'speeding up' of the body you are talking about?

And the acidity of foods has to be really, really high and/or there has to be a medical problem for their to be an adverse effect. Your body is incredible at normalizing acidity in the body. The ONLY people that recommend these alkaline diets are the ones with something to sell. That's why millions of people all over the world are completely healthy without paying attention to such nonsense.


My recommendations are not from fad diets.

Then tell me....where are they from?


Most people do not give any diet enough time.

Fixed that for ya ;)


They pull out when they don't see weight loss. A person has to stay put on whole food diets. Don't expect weight loss, but do expect fat loss. This is the main problem with whole food diets. Its psychologically tough to handle when the scale doesn't move. If you check the progress pictures, they will show progress. Patience has to be high.

Joe, this is the case for EVERY diet. Most people pull out of ANY diet when they don't see weight loss. Most people need to stay put on ANY diet to see results. That is the main problem with EVERY diet - it is psychologically tough and patience has to be high. If you look at the people who stick to ANY diet, the progress pictures will show progress.

What you are saying has nothing to do with your claims. That's why hardly anyone takes these alkaline diets seriously...there's nothing backing them up AND people are extremely healthy and getting incredible results without paying attention to acidity in their diet. Again, unless there is a medical condition or the acidity in the foods is absurdly high, it's a moot point at best.


If a person is looking for weekly weight loss on a quality whole food diet, then look into juicing. Drinking the juice will remove the vegetable carcass. Without the vegetable carcass, the body will hold less weight.

Juicing has nothing to do with it. If a person is looking for weekly weight loss on a diet, they need to hit optimal macros on a consistent basis and continually make weekly adjustments according to what the body is doing and how it is responding. Juicing isn't going to be that magical missing ingredient that just causes the fat to melt off.


When I say eat as much as you can. I mean it. Vegetables will not make you fat. Your body will send them out as waste if it doesn't want them.

Excess calories make you fat. Your body WILL store excess calories...the source doesn't matter. Your body does not treat calories from vegetables as "special" calories. Would you like to take on a little challenge to prove your point? Are you in contest prep? How about you hit your daily numbers every single day. When you make adjustments to your daily numbers, for intance you decrease your daily cals/day by 300, then eat 300 extra calories from vegetables. Continue to add the amount of calories of vegetables in proportion to the "non special" calories you are reducing your daily diet by and let's see if you can get into contest shape. Deal?

Sporto

[devo09]

Sporto for mod!

But wait...should I load up on Glutamine to avoid my blood becoming too acidic? :confused: ;)

[str8flexed]

and just to be clear, vegetables DO have calories. "oh but they aren't digested" That's not really true either. The soluble fiber is not digested as carbohydrate, but it is fermented by the large intestine to form short chain fatty acids which are absorbed into the liver and can be metabolized for energy. In general fiber has about 2-3 kcals of metabolizable energy per gram.

So enough with spreading that nonsense that you can eat all the vegetables you want. No, you cannot, and it would not be healthy to either.

[Joe Go]

Study my prep log. I don't go by studies. I go by feel. When people go by studies it means they don't know personally. I don't need a computer to tell me how to diet.

I eat over 10 pounds of vegetables a week. The fat will come off.

If you see the vegetables coming out as waste, then back off a little or find a way to make the body bring in more nutrients. I picked option two.

[dvsness]

you think im a spaz... ha.

You are a spaz. :) If you keep 2nd guessing every move you make, you'll spend more time assessing and have no time left to implement.

[njmuscle66]

You are a spaz. :) If you keep 2nd guessing every move you make, you'll spend more time assessing and have no time left to implement.

hmmmmmm sounds like someone I know LOL

[dvsness]

hmmmmmm sounds like someone I know LOL

Yes! :D Faith, don't be a Chuck!

[Sporto1633]

Study my prep log.

I went ahead and took a look...you are completely missing the forest through the trees (so to speak) on why you are getting your results thus far. They aren't coming from having an 'alkaline' diet or eating as much veggies as you want. You can continue to do whatever you want, but a lot of it is completely unecessary. But hey, maybe it's necessary for YOU...maybe you feel like you have to do all that nonsense to get results...who knows. To each their own. I only started in on this because you were making false statements about nutrition. I really don't care how complicated you choose to make your prep.


I don't go by studies.

Obviously. Broscience is far better.


I go by feel.

That's fine...in fact, we all go by feel. We use science to lay down the basics of our prep, and then we tweak them for us individually. My only concern is, I don't want people believing your false statements about nutrition.


When people go by studies it means they don't know personally.

What's funny is, this statement speaks for itself LOL...I don't even have to respond to this!


I don't need a computer to tell me how to diet.

Umm...that's not what using scientific studies to lay down basic fundamental strategies of dieting and nutrition means. You do know that, right?


I eat over 10 pounds of vegetables a week. The fat will come off.

Again, only if you are in a caloric deficit when it's all said and done. Next time you drop calories, add that many calories of vegetables to your diet and see what happens. Continue to do so until you hit the stage. Then we'll see if what you say is true...but since you already know you are right, you can do this no problem and still continue to lose fat for your show, right? So you can go ahead and do this to prove your point then? Please Joe, I would pay to see this...


If you see the vegetables coming out as waste, then back off a little or find a way to make the body bring in more nutrients. I picked option two.

So what you are saying now is that you can continue to add more and more alkaline vegetables, "eat as many as you want" as you put it, and all you have to do is bring in more nutrients to the body and you will somehow magically break the laws of thermodynamics (that everyone else has to follow mind you) and continue to lose fat...right?

Sporto

[Faith Fitness]

im all about the implementing baby... :D



WE'RE GUNNA WIN!!!!!!!!!!!!!!!! WOOOOOOOOOOOOOOOOOO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!

[str8flexed]

Study my prep log. I don't go by studies. I go by feel. When people go by studies it means they don't know personally. I don't need a computer to tell me how to diet.

I eat over 10 pounds of vegetables a week. The fat will come off.

If you see the vegetables coming out as waste, then back off a little or find a way to make the body bring in more nutrients. I picked option two.

certainly you are joking with this.


this is a joke right?

this is your rebuttal?

So you are basically saying that we should just have some faith in this huh?

Yea, I think i'd rather ask santa to help me lose 30 lbs of fat. About the same difference

[lth]

ahahaha, f*ck yeah....sporto pwnin' hoez. Common sense ftw!