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  1. #1
    Registered User TechBuff's Avatar
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    Steve cooks Nutrition Plan

    So I have been doing Steve cooks big man on campus workout and have gotten some awesome results from it. I've gotten stronger and I have also gained a lot of mass, 15 lbs so far. However, the sample diet he posted with it I feel now has gotten me gaining a lot more fat than I want. My weight is currently 203 being 5'11 tall and I've been having trouble gaining more but i feel like my fat% is continuing to climb especially around my waist.

    Any suggestions on how to clean up the diet a little to keep me from gaining more fat% or am I just going through whats normal? My goal is to get to 210 and then stop gaining weight and cont to gain mass, maybe for another month or 2 and then start reducing the carbs to start reducing my fat % and leaning up.

    Any help would be greatly appreciated. This is my first time attempting this and I think Ive started well but Im in the middle now and kinda confused.
    Here's the diet plan Steve post

    Sample Meal Plan
    Total Daily Calories
    Calories: 3,430
    Carbs: 311.165 g
    Fat: 101.222 g
    Protein: 321.33 g

    Meal 1
    Omelet and Oats
    Whole Eggs 2
    Calories: 111 | Fats: 8 g | Protein: 8 g | Carbs: 685 mg
    Egg Whites 6
    Calories: 69 | Fats: 224 mg | Protein: 14 g | Carbs: 1 g
    Veggies of choice (Bell Pepper)
    Calories: 24 | Fats: 202 mg | Protein: 1 g | Carbs: 6 g
    Oats 3/4 cup
    Calories: 157 | Fats: 3 g | Protein: 6 g | Carbs: 28 g
    Blueberries (Frozen)
    Calories: 42 | Fats: 244 mg | Protein: 548 mg | Carbs: 11 g

    Meal 2
    Protein Shake (ON Whey)
    Calories: 120 | Fats: 1 g | Protein: 24 g | Carbs: 4 g
    Apple
    Calories: 91 | Fats: 273 mg | Protein: 482 mg | Carbs: 24 g
    Almonds 15
    Calories: 112 | Fats: 10 g | Protein: 4 g | Carbs: 4 g

    Meal 3
    Sandwich and Fruit
    Ezekiel Bread (or Whole Wheat Bread) 2 slices
    Calories: 160 | Fats: 1 g | Protein: 8 g | Carbs: 28 g
    Roasted Turkey 4oz
    Calories: 192 | Fats: 5.5 g | Protein: 33 g | Carbs: 0 g
    Low-fat American Cheese 2 slices
    Calories: 76 | Fats: 3 g | Protein: 10.3 g | Carbs: 1.48 g
    Piece of Fruit (Banana)
    Calories: 105 | Fats: 389 mg | Protein: 1 g | Carbs: 27 g

    Meal 4: Pre-Workout
    Chicken Breast 8oz
    Calories: 409 | Fats: 19 g | Protein: 56 g | Carbs: 0 g
    Mixed Salad 10oz
    Calories: 15 | Fats: 0 g | Protein: 2 g | Carbs: 3 g
    Sweet Potato
    Calories: 128 | Fats: 571 mg | Protein: 2 g | Carbs: 29 g

    Meal 5: Post-Workout
    Optimum Hydrowhey
    1 serving
    Calories: 140 | Fats: 1 g | Protein: 30 g | Carbs: 2 g

    Meal 6: 1 Hour After Workout
    Steak (or any lean protein source)8oz
    Calories: 473 | Fats: 25 g | Protein: 58 g | Carbs: 0 g
    Broccoli 1 cup
    Calories: 27 | Fats: 319 mg | Protein: 3 g | Carbs: 5 g
    Brown Rice 1 cup
    Calories: 217 | Fats: 2 g | Protein: 5 g | Carbs: 45 g

    Meal 7

    Greek Yogurt
    6oz
    Calories: 130 | Fats: 3.5 g | Protein: 17 g | Carbs: 7 g
    Almonds 15
    Calories: 112 | Fats: 10 g | Protein: 4 g | Carbs: 4 g
    Granola 1 cup
    Calories: 400 | Fats: 6 g | Protein: 12 g | Carbs: 78 g

    Meal 8

    Optimum Nutrition Casein
    1 scoop
    Calories: 120 | Fats: 1 g | Protein: 24 g | Carbs: 3 g

    I know its alot of stuff but I would really appreciate anyones feedback.
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  2. #2
    Forever cutting Spencer43783's Avatar
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    It is a lot of stuff. A lot of stuff that is completely irrelevant. Lower your calories until you're gaining 1lb/week and read the stickies.

    If you rep me please post it in the thread. I have limited computer access.

    Age/=wisedom.
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  3. #3
    dem lats doh ThousandEyes's Avatar
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    you could've just said I'm gaining to quickly to which we say you're eating too much.

    Simple
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  4. #4
    Registered User TechBuff's Avatar
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    haha true thousand, but I was hoping to get more input on maybe changing foods around or maybe taking things out and such.
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    Originally Posted by TechBuff View Post
    haha true thousand, but I was hoping to get more input on maybe changing foods around or maybe taking things out and such.
    All the protein shakes. 320g bulking for you is massive overkill. Tack on the fact that hydrowhey is f'king expensive for no good reason.

    And just for your awareness, it's the total calories and macros which are dictating what happens to your body, not how many times you eat or how often.
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    Originally Posted by ZMan45 View Post
    All the protein shakes. 320g bulking for you is massive overkill. Tack on the fact that hydrowhey is f'king expensive for no good reason.

    And just for your awareness, it's the total calories and macros which are dictating what happens to your body, not how many times you eat or how often.
    Agreed. Ditch the shakes, all of them
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  7. #7
    Registered User TechBuff's Avatar
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    Originally Posted by AlwaysTryin View Post
    Agreed. Ditch the shakes, all of them
    I dont use Hydrowhey, everything I buy is from walmart haha so I use bodyfortress whey protein about 26G a scoop. I agree Hydrowhey is expensive but as far as the shakes go. Arent you supposed to shoot for 1.5g of protein per a lb of body weight for growth? Can you explain macros as well?
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  8. #8
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    Originally Posted by TechBuff View Post
    I dont use Hydrowhey, everything I buy is from walmart haha so I use bodyfortress whey protein about 26G a scoop. I agree Hydrowhey is expensive but as far as the shakes go. Arent you supposed to shoot for 1.5g of protein per a lb of body weight for growth? Can you explain macros as well?
    http://forum.bodybuilding.com/showth...hp?t=121703981

    Read that
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