My view on nutrition and how I plan my meals to reach my goals.

[Funkdubius]

Hello I posted this in my transformation thread. If posting it here too can just help or motivate one more person I will be happy ! Keep in mind im french and trying my best to make myself clear. If you have any question please ask my friends !


Link to my transformation thread if interested : http://forum.bodybuilding.com/showth...hp?t=154019761



Who here can say his nutrition was 100% spot on and can give you the exact calories he ate and the macros for the last few weeks ?

The people who are in control of theyr diet are the people we immediatly notice walking down the street.

It is what set them apart from the rest. We wont achieve our max potential with an inconsistant nutrition patern.

We all see some regulars at the gym sweeting theyr ass doing cardio for hours but with minimal physical change.

Why ? Well of course NUTRITION ! I see numbers everywhere and hear it all the time : nutrition is 80% or 75% or this.

Nutrition is everything. Its 100%.

I am not perfect and I like to go out to eat or party with friends.
Having a good diet 95% of the time you can definitly have some junk food or drink a few beers with minimal negative effect on your appearence (for general lifters I mean not for someone getting ready for a show).

I am so lazy and always running after time so keeping it simple is what works best for me.

This is how I cook every week. Takes me a few hours but its only once a week (no more cooking or cleaning dishes for a week !)


5kg chicken breast rinsed and fat trimmed roughly with my hands cooked in crockpot on low setting for 8 hours. When its done i take a big spoon and break it all down then divide it by 20 portions (should weight around 200g once cooked for 1 portion. I like using chicken broth, any spaghetti sauce with low sugar,frank red hot, light mushroom cream,you can try anything basically !

2kg lean ground beef simply cooked in pan with some spices. I use Montreal steak spice all the time, its just too good. Drain well and even rinse if you want to take off more fat.

For my carbs I use brown rice, sweet potatoes, whole wheat pasta, ezekiel bread, oatmeal and fruits.

I buy big bags of frozen veggies and just throw them randomly in the tupperwares once my meat and carbs are weighted.

Pre-packaged my almonds and pecans and fresh veggies I eat while working.

All meals are frozen, I put them directly from the freezer to the microwave.

[bunnybunny]

Why do you eat so much protein? Do you meet your fat requirements?

[Nastyy]

so chicken and vegetables

this is new

[chillaxbroseph]

It never ceases to amaze me how many people are completely clueless about nutrition. This is broscience taken to the extreme.

And for someone preaching about nutrition, please know that your diet is likely deficient in fat from a quick glance. Care to list your macros?

[diss-e]

almost 300g of broteinz for someone weighing 175..wow

[desslok]

Nutrition is everything. Its 100%.

If you honestly believe this, the you will stop working out completely, and post your pics of you in one year from now to prove that this is true. If you do not do this, then you don't believe it.

[Funkdubius]

Currently cutting with carb cycling approach. Protein remain at 275g all week.

Mon-Tue-Wed low carb days : 275p,150c,50f (2150 cals)

Thu-Fri-Sat: No carb days : 275p,50f (1600cals)

Sun : High carb : 275p,350c,50f (2950cals)

This post was not a post about an exact diet to follow. Its to show how I cook to stay on track. Everyone is different and its easy to adjust macros and cals to individual needs.

Also Im a firm believer in IIFYM. At the end of the day its cals in vs cals out. Period. Rest is personnal preference and me playing around with different ways of cutting.

What is broscience in my post ?

[Funkdubius]

If you honestly believe this, the you will stop working out completely, and post your pics of you in one year from now to prove that this is true. If you do not do this, then you don't believe it.

For someone who want to lose fat (and I see it often) it is. You will not lose fat if you burn 500 cals on a threadmill but eat 500 over maintenance. Thats what I mean. Its just to show how nutrition is key and of course working out if you dont want to look like a marathon runner.

[Funkdubius]

so chicken and vegetables

this is new

I think you are missing the point of my post.

Cliff: Cook for a whole week in one shot so you have all your meals ready. No excuse to skip a meal or eat junk.

[Funkdubius]

edited OP because I dident want this thread to be about calories or maccros. Chose the approach you prefer.

This post is about how I cook and plan for a whole week to optimize my chances to stay on track.

[chillaxbroseph]

edited OP because I dident want this thread to be about calories or maccros. Chose the approach you prefer.

This post is about how I cook and plan for a whole week to optimize my chances to stay on track.

You've yet to answer why you cut the fat off of chicken, drain fat from beef, get rid of the yolks of eggs, and only take in 50g of fat per day.

[Funkdubius]

You've yet to answer why you cut the fat off of chicken, drain fat from beef, get rid of the yolks of eggs, and only take in 50g of fat per day.

I dont take out the yolk I buy egg whites only. I think 50g of fat per day while cutting is plenty. I want good fat tho coming from nuts, fish and olive oil.

[Gxp23]

Currently cutting with carb cycling approach. Protein remain at 275g all week.

Mon-Tue-Wed low carb days : 275p,150c,50f (2150 cals)

Thu-Fri-Sat: No carb days : 275p,50f (1600cals)

Sun : High carb : 275p,350c,50f (2950cals)

This post was not a post about an exact diet to follow. Its to show how I cook to stay on track. Everyone is different and its easy to adjust macros and cals to individual needs.

Also Im a firm believer in IIFYM. At the end of the day its cals in vs cals out. Period. Rest is personnal preference and me playing around with different ways of cutting.

What is broscience in my post ?

Sorry but the pics you posted shows you believe in eating the same foods pretty much everyday, although i am impressed with your food preparation, and Tupperware collection.

[Gxp23]

I dont take out the yolk I buy egg whites only. I think 50g of fat per day while cutting is plenty. I want good fat tho coming from nuts, fish and olive oil.

Fat from yolks is the best fat you can get....

[Funkdubius]

Fat from yolks is the best fat you can get....

I eat eggs,full fat dairy,salmon,tilapia,pork,turkey,fruits,anything.

This post is just to show how I cook big batch. Having full of meals ready to eat makes it easier for me to stay on track.

Its a solid base,not the only things I have in my fridge tho.

And I do like my collection !

[Gxp23]

I eat eggs,full fat dairy,salmon,tilapia,pork,turkey,fruits,anything.

This post is just to show how I cook big batch. Having full of meals ready to eat makes it easier for me to stay on track.

Its a solid base,not the only things I have in my fridge tho.

And I do like my collection !

How much does that cost you over the month?

Is the pic posted what you eat daily?

[Funkdubius]

How much does that cost you over the month?

not sure ...

Is the pic posted what you eat daily?

There is 28 meals there my friend...
I usually eat 2 of them for sure everyday.

When i have the time I cook.

[Gxp23]

There is 28 meals there my friend...
I usually eat 2 of them for sure everyday.

When i have the time I cook.

fuuuuuuuuuuuuuuuuuuuuu

[adamsz]

There are plenty of ways to skin a cat. In the end, everyone has to find out what works for them, as it looks like OP has.

Good job man, nice transformation.

[HealingHands8]

I think 50g of fat per day while cutting is plenty. I want good fat tho coming from nuts, fish and olive oil.

It isn't. You should be getting 70g minimum.

[Gxp23]

It isn't. You should be getting 70g minimum.

i agree.

[Funkdubius]

It isn't. You should be getting 70g minimum.

50g is too low ? next your gonna tell me i need exactly 1.2g of protein per lbm ? How can you say that like everyone is the same ? I posted what I do. 50g for me is enough fat to support my 10-12 weeks diet.

Everyone is different and people who think they know whats good for everyone make me laugh.This post was all about pointing out that what you eat will make or break your goal. And showing how I cook my food to always have some meals rdy.

We can argue all day whats best for someone, but in the end you can only talk for your own body, not mine.

[AlwaysTryin]

I think you are missing the point of my post.

Cliff: Cook for a whole week in one shot so you have all your meals ready. No excuse to skip a meal or eat junk.

What?

[donparkk]

When you get ready to heat them up and eat your pre made meals in the tupperware, can you just microwave it leaving the food inside the tupperware?

[AlwaysTryin]

When you get ready to heat them up and eat your pre made meals in the tupperware, can you just microwave it leaving the food inside the tupperware?

... Srs?? How old are you?

[WonderPug]

Nutrition is everything. Its 100%.

If only you known at least the basics about nutrition, you would get equal or better results without engaging is such restrictive, compulsive, antisocial dieting.

[Funkdubius]

If only you known at least the basics about nutrition, you would get equal or better results without engaging is such restrictive, compulsive, antisocial dieting.

Isent this bodybuilding.com ? You and I clearly have different goals. First time I post in the nutrition forum and you guys are like that all the time ? Not a single positive comment like any tips how to make healty food easier ? Thx you all for your contribution.

[Gxp23]

Isent this bodybuilding.com ? Tou and I clearly have different goals.

I dont get it?

[HealingHands8]

Isent this bodybuilding.com ? You and I clearly have different goals. First time I post in the nutrition forum and you guys are like that all the time ? Not a single positive comment like any tips how to make healty food easier ? Thx you all for your contribution.

If your goal is to eat boring, restrictive meals out of Tupperware containers, then you definitely have different goals.

[WonderPug]

Isent this bodybuilding.com ? You and I clearly have different goals. First time I post in the nutrition forum and you guys are like that all the time ? Not a single positive comment like any tips how to make healty food easier ? Thx you all for your contribution.

Set protein intake to 145 grams and dietary fat intake to 80 grams, with your remaining calories composed from whatever mix of macronutrients you prefer.

Eat when you're hungry, selecting foods you're in the mood for while taking reasonable care to ensure micronutrient sufficiency, preferably derived in the (vast) majority from whole and minimally processed foods.

Don't engage in disordered eating, such as described in your posts, and, if you can't stop yourself, seek help from a medical professional who specializes in the treatment of eating disorders.