For all those who don't believe in low fat anymore.. *My daily meal plan*

[jvinci]

Right now, there is a big hype about keto and the high fat/protein and low carb diets. Personally, i cannot function properly without being in some sort of haze or having some sort of headache. Never the less, people swear by their atkins/south beach/keto weight loss programs. I refused to buy into it.

I haven't really looked too deeply into logs that people currently have with low-fat diets. So, if anyone reads this, and says, "hey, i just did that log! REPOST!" i am greatly sorry. I did not get this meal plan out of any diet book, or any forum post, or anything like that. Just simply, using my head.

More or less, this is my average day of food intake. Although most users on here are on the 5-6 small meals a day plan, my meal plan isn't neccesarily based on that. I do separate my meals into 5 separate sections, but i didn't plan on that. I just simply realized that my protein shake and after dinner snack should be on their own. So, without anymore jabbering, i give you my average daily food intake.

Morning:
~Omelet
4 eggs
-3 whites, 1 whole
1/2 cup spinach
6 slices of ham (packaged deli meats, 98% fat free)
~1 slice whole wheat bread
lightly glazed with sugar free jelly
~12 oz of dole pineapple/orange/strawberry juice w/emergen-C packet

Noon/Afternoon
~Chili Dogs
1 can Dennisons 99% fat free chili w/beef
2 slices of whole wheat bread
2 Morning Star Veggie Dogs

Post Workout Shake
~12 oz Milk w/ 1.5 scoop of optimum whey portein

Evening
~Tuna Fish Sandwich
1 6oz. can of bumblebee chunk light tuna (in water)
2-3 tablespoons of fat free mayo
2 slices of whole wheat bread

Evening snack
1 sara lee cinnamon raisin bagel w/.5-1 cup of non-fat cottage cheese

(also, about 12 cups of water throughout the day)

Total Calories: 2400
Total Protein: 237g
Total Carbs:284g
Total Fat:28g

*I go to the gym usually before dinner. At the gym, i usually just focus on one main body part (chest, back, shoulders, legs, arms) for 45mins. Every other day i switch between abs or cardio for 15 mins.*

Before i started this eating regime, i weighed about 194 lbs, standing at 6'0''. Going off of Nutrition guides, they stated that i needed about 3200-3400 to sustain my weight. I wish i had before and after pics to show my progress, but unfortunately i don't. I started eating real clean and healthy about 1-1.5 months ago. In that time, my weight has gone down to 182lbs. I have also been gaining muscle throughout this time as well. Definition is starting to come out through out my body.

I can just tell my BF% is lower, although i had neglected to take that too. I plan on getting it checked out soon, and seeing how much lower i can get it.

Although it is obvious that i didnt have much veggies in my meal plan, i usually get my fair share on other days, like when i have chicken and rice, w/ asparagus on the side.


Hopefully others will see my gains/progress and see that there is still hope for low-fat dieters. If you have any questions about anything, feel free to ask me. Also, if anyone sees where i can further make improvements in my diet, feel free to let me know. Hope you enjoyed reading this

[jvinci]

oh, and i almost forgot to mention that a lot of my carbs probably arent true carbs. by that, i mean, being fiber. With all the whole wheat bread and chili beans.

[jdominic6]

looks good i hope you fair well with that. everyone is different. but i highly suggest you eat whole eggs. the benefits of eating whole eggs far outweigh any reason not to. the only reason why you shouldn't be eating your yolks is because you think you may go over your calories for the day. but being most people eat them in the morning, you should always eat your yolks! : D

and yea get some more veggies in there besides asparragas

[jvinci]

Originally Posted by jdominic6

looks good i hope you fair well with that. everyone is different. but i highly suggest you eat whole eggs. the benefits of eating whole eggs far outweigh any reason not to. the only reason why you shouldn't be eating your yolks is because you think you may go over your calories for the day. but being most people eat them in the morning, you should always eat your yolks! : D

and yea get some more veggies in there besides asparragas

ya, well i just can't get over the saturated fat in the yolk. its just not appealing at all.

and ya, i get more veggies than that (ie carrots, brocolli, etc) just didnt state it.

thanks for the encouragement!

[jdominic6]

Originally Posted by JBalla16

ya, well i just can't get over the saturated fat in the yolk. its just not appealing at all.

and ya, i get more veggies than that (ie carrots, brocolli, etc) just didnt state it.

thanks for the encouragement!

saturated fat boosts testosterone, which you need to put on muscle. also besides the minimal amount (1 - 2g depending on size) of that in egg yolks they are also loaded with b vitamins, healthy unsaturates, vitamin A, D, E, and essential minerals.

but believe me man i was there before and eventually i came around and started eating my yolks.

http://www.hormel.com/templates/know...temid=2&id=182

[garlichead]

Hope it works for you. Quite a bit of processed junk for me though, and not anywhere near enough fat. You sound like your afraid of fat.

[grapemaster]

Originally Posted by garlichead

Hope it works for you. Quite a bit of processed junk for me though, and not anywhere near enough fat. You sound like your afraid of fat.

haha... was thinking the same thing. i'd say his insulin would be constantly up and down.

[BabyBodybuilder]

Originally Posted by jdominic6

saturated fat boosts testosterone, which you need to put on muscle. also besides the minimal amount (1 - 2g depending on size) of that in egg yolks they are also loaded with b vitamins, healthy unsaturates, vitamin A, D, E, and essential minerals.

but believe me man i was there before and eventually i came around and started eating my yolks.

http://www.hormel.com/templates/know...temid=2&id=182

This may be true, but Monosaturated fats do the same, and they don't run the risk of causing heart disease. Besides, give me some poof of how much Saturated fats you need daily to raise testosterone levels.

[grapemaster]

Originally Posted by BabyBodybuilder

This may be true, but Monosaturated fats do the same, and they don't run the risk of causing heart disease. Besides, give me some poof of how much Saturated fats you need daily to raise testosterone levels.

most people eating meat and eggs are gonna get about 20-30% of their fat in sat fat... which I think is about spot on.

[jvinci]

Originally Posted by garlichead

Hope it works for you. Quite a bit of processed junk for me though, and not anywhere near enough fat. You sound like your afraid of fat.

well... maybe a little afraid. but this is just my strict day. on the weekend, i'll go out to a restaurant and get a bbq with onion rings inside w/ french fries. So it's not to say that i won't indulge myself when the time comes.

Originally Posted by BabyBodybuilder

This may be true, but Monosaturated fats do the same, and they don't run the risk of causing heart disease. Besides, give me some poof of how much Saturated fats you need daily to raise testosterone levels.

i agree. there's a lot of talk about saturated raising your test levels.

but i'm still young, i really don't even care about test levels.

[jvinci]

Originally Posted by garlichead

Hope it works for you. Quite a bit of processed junk for me though, and not anywhere near enough fat. You sound like your afraid of fat.

what do you mean processed? like as in canned? because only chili and tuna are only things canned.

and yes, very little fat, but that was the point of this. to not cut carbs, just fat, and lose weight.

[jdominic6]

Originally Posted by BabyBodybuilder

This may be true, but Monosaturated fats do the same, and they don't run the risk of causing heart disease. Besides, give me some poof of how much Saturated fats you need daily to raise testosterone levels.

here's some interesting stuff on saturated fats, i'm not quite sure how credible the sources are but it's a good start.

http://www.newmediaexplorer.org/chri...rated_fats.htm
http://trusted.md/blog/vreni_gurd/20...stood_nutrient

testosterone info:
according to this one, saturates need to be equal or above poly's for optimal testosterone levels for weigthlifters.

http://www.mesomorphosis.com/article...don/diet02.htm


another study of sats:

http://www.mayoclinicproceedings.com...1%2F7811a1.pdf

[BabyBodybuilder]

Originally Posted by jdominic6

here's some interesting stuff on saturated fats, i'm not quite sure how credible the sources are but it's a good start.

http://www.newmediaexplorer.org/chri...rated_fats.htm
http://trusted.md/blog/vreni_gurd/20...stood_nutrient

testosterone info:
according to this one, saturates need to be equal or above poly's for optimal testosterone levels for weigthlifters.

http://www.mesomorphosis.com/article...don/diet02.htm


another study of sats:

http://www.mayoclinicproceedings.com...1%2F7811a1.pdf

According to that test article, they want everyone to become diabetics.. 55c/15p/30f (mostly saturated fat, and keep fiber low). Its like a bad attempt to combine a Keto diet with a Bulk, and in the processes spike our insulin every which way

[jdominic6]

Originally Posted by BabyBodybuilder

According to that test article, they want everyone to become diabetics.. 55c/15p/30f (mostly saturated fat, and keep fiber low). Its like a bad attempt to combine a Keto diet with a Bulk, and in the processes spike our insulin every which way

haha yea i saw that ratio and was like what the hell.

[v4lu3s]

omg with that little fat you are going to die a slow hormonal death!!!











yeah right

anyway looks good to me, i went for about 5 months on macros like that, lost a good bit of fat at first, but then that tapered off some.

I did try a high fat diet for a few weeks, but i honestly did not have the patience for my body to fat adapt since I lost so much strength...i guess next time i will try TKD, rather than CKD. Anyway for my fats I like to stick with a lot of olive oil as well as olives too, and then get beef every day or two as well.

[grapemaster]

55/15/30 is fine for people not working out... on a 2500 cal diet thats still 94g protein a day...food choices might be odd but the macros are solid for sedentary people.

[jvinci]

Originally Posted by v4lu3s

omg with that little fat you are going to die a slow hormonal death!!!











yeah right

anyway looks good to me, i went for about 5 months on macros like that, lost a good bit of fat at first, but then that tapered off some.

I did try a high fat diet for a few weeks, but i honestly did not have the patience for my body to fat adapt since I lost so much strength...i guess next time i will try TKD, rather than CKD. Anyway for my fats I like to stick with a lot of olive oil as well as olives too, and then get beef every day or two as well.

ha, ya thanks for the support on that. im not planning on losing too much more weight though. maybe another 5 lbs to be safe. up my fat to normal levels, than just maintain until the end of summer (where of course we begin to bulk )

[Jamesstout]

do it for too long and you'l mess your hormones like i did!

also that link was a bit misinformed "Saturated 18-carbon stearic acid and 16-carbon palmitic acid are the preferred foods for the heart, which is why the fat around the heart muscle is highly saturated. (43) The heart draws on this reserve of fat in times of stress." - im pretty sure a layer of hard fat is not desirable on any organ and it completely missed the point our body can make sat fats we dont have to eat them to get them