have made the leanest, most consistent gains -eating like this

[uprise240]

Been eating like this for 4weeks and have made the leanest most consitant gains. Before I had carbs a lot higher and started to notice a little too much flab around the mid section for my liking (could pinch a bit too much lol) so went on a mini cut and just did this instead.

Even have been drinking at least once/week but on the day of I follow the leangains.com protocol (essentially PSMF for the day of drinking) -> socail life has grown two-fold due to this

Now I am just edging over 170lbs and have gained little to no BF.

Though recently I have sort-of hit a plateau in a few of my lifts so -> Suggestions? Thoughts?

People always say "your protein is way too high!" - but then they see the results and shrug their shoulders. IMO what works for some might not work for others right.....

-just shedding some light

[|progress|]

Honestly, I just switched my diet back to about the same ratios. The past ~6 months, I got away from it, tried keto for a while, etc., and I'm in the same boat. I had my best results eating more protein and lower fat/carbs, but not cutting them out completely. Felt a hell of a lot better too.

[uprise240]

Honestly, I just switched my diet back to about the same ratios. The past ~6 months, I got away from it, tried keto for a while, etc., and I'm in the same boat. I had my best results eating more protein and lower fat/carbs, but not cutting them out completely. Felt a hell of a lot better too.

nice! only draw back of eating like this is the $$$ - protein costs

[|progress|]

Yea, it's definitely not cheap, although I had my deepest run at the grocery store saturday and got out cheaper than before, with a boatload of more meat!

[riotmute]

Can you share some of your basic meal plan? Seems hard to get so much protein and cals but keep it low on fat.

[Snowman723]

How do you get that much protein? Thats my macro breakdown exactly but i'm only getting like 180-200g protein...

[riaden]

hey can you please post up your daily meal plan thanks

[Anthony21]

I would be a zombie if I ate like that.

[uprise240]

I would be a zombie if I ate like that.

I've actually had the most energy I've ever had actually. People are constantly asking me what drugs I take to be so energized all the time LOL

And for all those who want my meal plan I will post it up later today - crazy busy with school this morning

Cheers!

[Acevedo85]

doesntGreg Plitt do higgh pro/low fat/low carb?


hmmmm

[ias99]

good job on the discipline that kind of diet requires dude
lookin great by the way

** do you count the macronutrient calorie per meal and try to avoid certain combinations (i.e. fat + carbs should be avoided together IMO) and if so, do you do carbs with protein the morning and fat with protein in the evening? give me specifics on this it's what i'm having trouble with most

as far as your plateau, that's something we risk to look lean -- try getting a good night sleep and spend time streching in the sauna and a couple of good warmup sets, also if you cycle the carbs, you might get a good lift the day after your high carb day.

Been eating like this for 4weeks and have made the leanest most consitant gains. Before I had carbs a lot higher and started to notice a little too much flab around the mid section for my liking (could pinch a bit too much lol) so went on a mini cut and just did this instead.

Even have been drinking at least once/week but on the day of I follow the leangains.com protocol (essentially PSMF for the day of drinking) -> socail life has grown two-fold due to this

Now I am just edging over 170lbs and have gained little to no BF.

Though recently I have sort-of hit a plateau in a few of my lifts so -> Suggestions? Thoughts?

People always say "your protein is way too high!" - but then they see the results and shrug their shoulders. IMO what works for some might not work for others right.....

-just shedding some light

[uprise240]

good job on the discipline that kind of diet requires dude
lookin great by the way

** do you count the macronutrient calorie per meal and try to avoid certain combinations (i.e. fat + carbs should be avoided together IMO) and if so, do you do carbs with protein the morning and fat with protein in the evening? give me specifics on this it's what i'm having trouble with most

as far as your plateau, that's something we risk to look lean -- try getting a good night sleep and spend time streching in the sauna and a couple of good warmup sets, also if you cycle the carbs, you might get a good lift the day after your high carb day.

Hey hey thanks for the compliment!

As far as the whole carb+protein+fat mixing thing = IT DOESNT MATTER! LOL (PB on bread FTW! - have it everyday). Meal-timing and such is usually the same until about noon or so. After my post work-out shake, depending on how many clients I am training and work I have to do, I may not eat until I get home. In that case I just smash down all my meals for the day (just bust out the tupperware I had packed and eat 'em all at once!).

Also, I forgot to mention but I do go through quite a bit of PB as I snack on it whenever I feel hungry (yes even at 3:00am )

As far as carb cycling - I don't do it. I just eat like this everyday except for my drinking/party day where I essentially PSMF and drink a **** load

Yeah I am not too worried about my plateau. I am pretty happy where I am - just deadlifted 405 x 3 the other day, going for 5 on Thursday. If anything I will just up my fats to about 75g to get the extra cals in to GROW!

[Anthony21]

Shouldn't fats be higher if your low carbing at? From what i've read if you low carb you reduce your fat intake a bit more then 59 grams.

[weakguy]

almost seems like overkill on the protein, have you tried cutting it back before?

[uprise240]

Shouldn't fats be higher if your low carbing at? From what i've read if you low carb you reduce your fat intake a bit more then 59 grams.

It is probably actually higher due to my constant snacking on PB but still around 65-70g prob. I am def. going to up it though this week to push through the plateau

almost seems like overkill on the protein, have you tried cutting it back before?

yup, tried cutting it back and made gains but kind of ballooned up a bit too much and felt extremely fatigued all the time - All I ever wanted to do was sit on my ass and do nothing (srs)

[ias99]

your insulin senstivity is probably lower than mine.. i used to be really fat.. lol
so i try to avoid carbs + fat together
my bedtime meal is usually 1lb of 96/4 beef (walmart), its really good with some salsa and mustard
..but sometimes i dont trust the nutrition facts label, seems more fatty than what they say

ive been on UD 2.0 for about 2 weeks, its great

the only problem is lack of motivation on "bad days" (i.e. days you wake up a bit more bloated, etc.) and find yourself falling off the wagon because of it

i cut my sodium intake a lot but is there anything else to help with water reduction?

Hey hey thanks for the compliment!

As far as the whole carb+protein+fat mixing thing = IT DOESNT MATTER! LOL (PB on bread FTW! - have it everyday). Meal-timing and such is usually the same until about noon or so. After my post work-out shake, depending on how many clients I am training and work I have to do, I may not eat until I get home. In that case I just smash down all my meals for the day (just bust out the tupperware I had packed and eat 'em all at once!).

Also, I forgot to mention but I do go through quite a bit of PB as I snack on it whenever I feel hungry (yes even at 3:00am )

As far as carb cycling - I don't do it. I just eat like this everyday except for my drinking/party day where I essentially PSMF and drink a **** load

Yeah I am not too worried about my plateau. I am pretty happy where I am - just deadlifted 405 x 3 the other day, going for 5 on Thursday. If anything I will just up my fats to about 75g to get the extra cals in to GROW!

[MadMuscleMania]

Re Uprise240's Post:

Jeez dude - Im consistently impressed at the lengths people go to help others on this forum! Youve even provided a pie chart. Damn homes, much appreciated.

[uprise240]

your insulin senstivity is probably lower than mine.. i used to be really fat.. lol
so i try to avoid carbs + fat together
my bedtime meal is usually 1lb of 96/4 beef (walmart), its really good with some salsa and mustard
..but sometimes i dont trust the nutrition facts label, seems more fatty than what they say

ive been on UD 2.0 for about 2 weeks, its great

the only problem is lack of motivation on "bad days" (i.e. days you wake up a bit more bloated, etc.) and find yourself falling off the wagon because of it

i cut my sodium intake a lot but is there anything else to help with water reduction?

Yeah I don't think I am THAT insulin sensitive - I just work best doing what I'm doing (if that makes any sense)

As far as helping with water reduction and sodium stuff: I find that because of the diet being lower in carbs and so high in protein I retain a lot less water already so I actually add some salt/soya sauce to all my food to increase my sodium so I don't cramp up or anything. Another thing that helps is just drinking TONS of water. I go WAY over the 3Gallons/day theory - it's more like 4-6 Gallons depending on the day.

Also because I eat whole ggrain breads and have some veggies in my diet I actually eat enough fiber so I really never have bloating problems.

Re Uprise240's Post:

Jeez dude - Im consistently impressed at the lengths people go to help others on this forum! Youve even provided a pie chart. Damn homes, much appreciated.

no problem brah!

[PBateman2]

Brah youve taken everything to another level. Impressive.

Awesome work!

[uprise240]

Brah youve taken everything to another level. Impressive.

Awesome work!

I was waitin' for you to chime in! cheers man and thanks!

Just to everyone in this thread - if you need some great advice and tips hit up PBateman - awesome dude and really knowledgable (sry in advance if your pm box gets filled again haha)

[Jorge0886]

rise, I'm about the same stats as you. 5'10" 171lbs right now. Would you consider 1800 cals a day undereating? I feel like that's why I haven't seen the results I would expect for 5 weeks of dieting :\

I've started this week eating 2100-2300 to see if it changes anything.

[uprise240]

rise, I'm about the same stats as you. 5'10" 171lbs right now. Would you consider 1800 cals a day undereating? I feel like that's why I haven't seen the results I would expect for 5 weeks of dieting :\

I've started this week eating 2100-2300 to see if it changes anything.

Well you are lookin fine in your avi dude (no homo). Thing is; what are your goals? Lean bulk? or get shredded?

Personally, I dont think 1800cals is undereating pending the fact that your not overtraining and putting uneccessary stress on the body.

It is pretty low though. Did you start at 1800cals right away 5 weeks ago? IMO - you should've slowly lowered the cals. Once cals got to the point where you were getting a little sluggish hold them there and work with cardio to work the deficit. Go quick HIT sessions at the end of workouts

Really though, to give you an accurate answer I would need to know a few more things such as: current diet, current training regime, etc.....

I do think your idea of upping them to 2200cals/day is a good one though - if anything you will gain some muscle and get the metabolism back to normal.

But that's what PM's are for right?

[Jorge0886]

Well you are lookin fine in your avi dude (no homo). Thing is; what are your goals? Lean bulk? or get shredded?

Personally, I dont think 1800cals is undereating pending the fact that your not overtraining and putting uneccessary stress on the body.

It is pretty low though. Did you start at 1800cals right away 5 weeks ago? IMO - you should've slowly lowered the cals. Once cals got to the point where you were getting a little sluggish hold them there and work with cardio to work the deficit. Go quick HIT sessions at the end of workouts

Really though, to give you an accurate answer I would need to know a few more things such as: current diet, current training regime, etc.....

I do think your idea of upping them to 2200cals/day is a good one though - if anything you will gain some muscle and get the metabolism back to normal.

But that's what PM's are for right?

Well done

[jmjatlanta]

Awesome thread, looking forward to some details on your meal plan.

[AcquireStrength]

Whoa 4 - 6 gallons/ day. You must be pissing every 5 min.

[Jorge0886]

Whoa 4 - 6 gallons/ day. You must be pissing every 5 min.

LOL. I can imagine! I drink at least 3.4-5 liters of water during my 8 hour work shift and I am constantly using the bathroom.

[uprise240]

Awesome thread, looking forward to some details on your meal plan.

Ok the meal plan (sorry this is posted so late):

1. 6 eggs (3 whole, 3 white) + bread + COFFEE!
2. 2 scoop whey + pb + bread
3. 1 scoop whey (pre)
4. 2 scoops whey (post)
5. chicken or tuna + bread
6. Chicken or Tuna + 1 cup broc.
7. 2 scoops whey + pb

*snack on PB through the day and in the middle of the night

NOTE: I know people will say "too many shakes" but when your on a college student budget it's the only way to eat like this and be able to afford it - trust me if I could have steak every meal I WOULD!

Whoa 4 - 6 gallons/ day. You must be pissing every 5 min.

LOL. I can imagine! I drink at least 3.4-5 liters of water during my 8 hour work shift and I am constantly using the bathroom.

Pretty much yeah pissing all the time haha!

[Mr.Cooper69]

i feel ya man with the shakes...but at least get a blend or some casein!

[uprise240]

i feel ya man with the shakes...but at least get a blend or some casein!

i use a blend

[JacobOno]

great info in here.. thanks for the insight uprise!

i look forward to tweaking my diet and trying this out. 'preciate it yo.