Evaluate my typical diet day please.

**usnjosh** · 07-08-2002, 06:59 PM

This is as a part of a typical day. I am doing the Body For Life program and would like to have your opinions on my diet. My primary goal is weight loss while preserving lean muscle mass.

Lifted weights this morning on an empty stomache.

Meal 1 - Myoplex Shake
Meal 2 - 1 serving sliced turkey w/ 1 slice wheat bread
Meal 3 - 1 serving sliced turkey w/ 2 slices wheat bread lettuce tomato.
Meal 4 - Can of Tuna with Mustard w/ 2 slices wheat bread
Meal 5 - Nitrotech Meal Replacement Bar (280 cal - 35g protein)
Meal 6 - Small serving bottom round steak, baked potato, calorie free butter substitute.

208 oz of water.

Any help/advice is very appreciated.

**Jinxeng** · 07-08-2002, 09:22 PM

Originally posted by usnjosh
This is as a part of a typical day. I am doing the Body For Life program and would like to have your opinions on my diet. My primary goal is weight loss while preserving lean muscle mass.

Lifted weights this morning on an empty stomache.

Meal 1 - Myoplex Shake
Meal 2 - 1 serving sliced turkey w/ 1 slice wheat bread
Meal 3 - 1 serving sliced turkey w/ 2 slices wheat bread lettuce tomato.
Meal 4 - Can of Tuna with Mustard w/ 2 slices wheat bread
Meal 5 - Nitrotech Meal Replacement Bar (280 cal - 35g protein)
Meal 6 - Small serving bottom round steak, baked potato, calorie free butter substitute.

208 oz of water.

Any help/advice is very appreciated.

Whats your weight ?
Here are my suggestions:

Meal 1 - 3 egg whites, cup of oatmeal
Meal 2 - Nitrotech Meal Replacement Bar (280 cal - 35g protein)
Meal 3 - 2 serving sliced turkey w/ 2 slices wheat bread lettuce tomato.
Meal 4 - Myroplex
Meal 5 - Meal 6 - Small serving chicken, 1 cup of dark green veggies
Meal 6: Can of Tuna with Mustard, 2 teaspoon of peanut butter

This should be a 40/40/20 diet, your old diet had TOO many carbs which is good for bulking but not cutting.

**DCHI-4-LIFE** · 07-09-2002, 09:41 AM

This has worked well for me, but I go for the more muscled-lean look-not the big muscled head (meat head) look

6am-1/2 cup oatmeal 20 0z. water+10g glutamine

7:30-8:30am-Cardio/Abs/Stetching

9am-2 whole egs, 8 egg whites, 1 cup oatmeal
2 glasses crystal light

Noon-Procomplex protein shake(about 50g protein) + 5 oz turkey breast on 100% whole wheat bread with lettuce, tomatoe & Grey Popoun

3pm-Myoplex w/20oz water + 10g glutamine
(Vanilla + 4 strawberries + half bannana)

5-7pm: Lift + Sppining/Kickboxing/Stretching

8pm-2 chick. breasts/2 small potatoes/large salad

10/11pm-1 cup cottage cheese

ALSO: 1 gallon water/day

hope this helps-it works great for me and allows me to stay at about 170lbs at 5'9 with about 8-9% BF

**Big Jake** · 07-09-2002, 11:49 AM

I'm not big on strict, rigid, meal plans. Here's my suggestion: keep your protein sources lean meats like chicken, lean red meat, poultry or fish. Keep your carbs complex and eat em in the morning to afternoon and not the evening. I'd say no carbs past 4:00 pm. Instead eat veggies. 6 meal a day thing is good. As long as you eat every 2-3 hours.

-jake

**DCHI-4-LIFE** · 07-09-2002, 12:21 PM

I believe that often what seperates those with truely "fit" bodies and lifestyles is the attention to detail and a plan of attack-which the BFL plan is based on.

A simple word known as DEDICATION is what seperates the "hardbodies" that all weightlifters want to look like and what the majority of weightlifters actually look like (MUSCLES w/ Fat).

A meal plan is an example of dedication-everyone talks about eating clean, but how many actually do eat clean?

That's right, very few-the few who do dedicate themselves to eating clean reep the benefits of that lean-hard look, as oppossed to the classic bigmuscles w/fat look( we see it all the time at our local gym)

A nutrition plan is 80% of the equation of the classic quote-"getting big & ripped"- as many say on this board. You can do all the cardio and weights you want to and you will never get the desired look without a proper-clean diet.

**97LT1** · 07-10-2002, 07:36 AM

It looks good to me, adding oatmeal as suggested before would help.

**usnjosh** · 07-11-2002, 07:08 AM

Josh's Custom Oatmeal

1 packet instant oats
prepared with 2/3 cup skim milk
1 tablespoon fat free butter substitute
2 packets of Equal
and a dab of cinnamon

total : 160 cal - 2g fat - 27g Carb -10.5g protein

4 fried egg whites (fried in Pam)

66 cal - 1g Carb - 14g protein

Total: 222 Calories - 2g Fat - 27g Carbohydrate - 24.5g Protein

Thoughts?

**97LT1** · 07-11-2002, 07:11 AM

Yummy! I just had some fried eggs with bacon and wheat toast.

Looks good to me. And delicious.

**Super Tri_s** · 07-11-2002, 08:03 AM

DCHI-4-LIFE;

there could be a lot done to your diet for better results:

don't have the oatmeal before cardio

you only need 1egg for breakfeast with the egg whites, get rid of the crystal lite and add in some health fat

you go from 9am to 8pm without eath ACTUAL FOOD!!!! have lunch!

Get a liquid meal in after workout carbs/protein/glut

then have your regular dinner of chicken/potatoes

split your 20g of glut up more, i do 5 before and after cardio, 5 after weights and 5 before bed.

hope this helps, but at 8-9% seems like you don't need much at all!!!!

**DCHI-4-LIFE** · 07-11-2002, 10:47 AM

TRI

I eat a turkey sandwich at lunch-that's food isnt it

also, the 1/2 cup oatmeal is for energy while I do cardio-fat is not burned during cardio-it is burned during the hours after cardio while your metabolism is crankin

I choose crystal light because it tastes good and is low calorie and I water it down-also, you are correct that my diet works great for me. The high level of glutamine allows me to do cardio and not burn muscle.

just wondering what credentials you have to offer advice and criticism to others diets???

**97LT1** · 07-11-2002, 10:52 AM

I thought that's what people did here.

**usnjosh** · 07-11-2002, 11:14 AM

Hehe I asked for the criticism myself

**Luke530** · 07-11-2002, 12:11 PM

cut out breads and **** like that... I had most of my success on a

55% protein
35% carbs
10% fat

or

50% protein
40% carbs
10% fat

diet. I know it's high in protein but I shed fat very quickly... I also take

40% of my carbs at breakfast (post-cardio)
40% of my carbs post-workout
20% of my carbs throughout the day (mostly from veggies/ fiberous carbs)

it's a strict diet... but I'm usually ripped in 6-8 weeks...

**Super Tri_s** · 07-11-2002, 12:35 PM

dchi-4-life,
i never saw the turkey sandwhich.

As per my info, I have been lifting for a number of years. I read a lot and have a few friends who compete so I learn a lot from them.

I learned a lot from my sister who is a nutrritionsist and does meal plans for a bunch of people, including her boyfriends clients (he is a boxing coach, so a lot of boxers, pro and amat.)

Good enough for ya?

**Luke530** · 07-11-2002, 12:44 PM

it's definately a bad idea to eat oatmeal before cardio... you don't want to burn what you just ate... you wan't to burn adipose... you burn adipose tissue when gycogen store are low... usually when you wake up or after you deplete glycogen through exercise... so you are not burning fat very effectively by eating oatmeal before... eat it after to offset catabolism and replenish glycogen stores. only take glutamine before cardio... SuperTris knows what he is talking about... listen to him...

**Super Tri_s** · 07-11-2002, 01:11 PM

Luke, good points, thanks for the support.

Hey Luke, do you use creatine while cutting? I am trying to decide if I should go on starting next week, and load it, and take a break from dieting for a week, before i startup hardcore for 3 weeks before I go away at end of august.

**Luke530** · 07-11-2002, 01:30 PM

No problem

I try to use creatine when cutting... the problem is I'm usually on creatine during bulking so the first few weeks of the diet are off creatine... I take about 4 weeks off and then finish up my cutting cycle with creatine... Creatine is very anticatabolic... it allows your muscles to hold water and also nutrients... I would reccomend it for cutting... and don't worry about water retention... creatine will not make you look fatter... it will fill up your muscles and you will not hold water under your skin... creatine and glutamine are almost essential for cutting (glutamine a little more than creatine but not by much).

The only problem is that when taking a thermo (E/C/A) which is a diuretic... you will have to drink **** loads of water when on creatine... (I have one of those "sparkling spring" 5 gallon bottles - I get 6 every month) so I have plenty. get a brita filter or something... you will have to easily double water intake... it will help alot whil cutting.

hope this helps. peace

**Super Tri_s** · 07-11-2002, 01:36 PM

Ya we have the water tank at home, and our fridge at work is stacked with free bottles, so i'm drinking water like a fish right now.

I'm consuming about 130g of carbs right now. 40g at breakfeast, 40 as postworkout shake, 20g regular meal after shake, and the rest for lunch and pre workout.

I was going to load with the creatine, do you think I should have it with just dextrose, or not take on the extra carbs/sugar and just have with water other than the postworkout, also taking 1g of ala pills of 250mg each.

I was considering taking 5days of the cutting and load properly, cutting away some of my carbs from other meals, then go back to normal after that taking 2-5g servings, upon wakeup and postworkout.

what do you think? I am naturally not lean so shedding of the last pounds are pretty difficult.

**Luke530** · 07-11-2002, 01:45 PM

load with just water... take it on an empty stomach at breakfast, preworkout, post-workout in your shake, and before bed... you don't need the extra dextrose.... your diet looks very good... if it gets hard to lose the last bit of fat.... lower carbs a bit more... BTW don't forget to carb up once per week (double you carbs - 275 on carb up day... usually leg day for me when i'm cutting)

**Super Tri_s** · 07-12-2002, 09:08 AM

ya, i'm going to give it a try without the dextrose.

I was really never one for potatoes/bread/pasta's as much as the rest of the Italian's in the world. But, when you go without them for a while, you get to appreciate how good they do taste!

I haven't lost a lot of weight so far, but what I have looks to be all fat. Down from 195-189, sides are over an inch smaller than before, almost all gone.

What supps you taking Luke?

**Super Tri_s** · 07-12-2002, 09:22 AM

usnjosh,

where is your workout?
The key is your workout, so you should design your diet around that. Have your carbs after the workout. If you want to burn fat, just have protein 1 hour before, if you need extra energy have some carbs before the workout with the protein.

You have a lot of bread.
what kind of turkey is it, is it the processed one?

the shake in the morning is alright, i know its easy enough, add some flax to it..

i don't see any fats in there, so i bet your not ****ting enough during the day.

**Luke530** · 07-12-2002, 09:43 AM

Originally posted by Super Tri's

What supps you taking Luke?

Congrats on the cutting diet bro... I love breads/pastas/etc... especially when I'm cutting... and I get sick of 'em while bulking... it's strange...

Supps:

- Optimum Nutrition 100% whey (vanilla)
- Dexstrose or Gatorade Powder
- GNC Multivitamin
- AST Micronized Creatine
- Higher Power ZMA
- Vitamin-C (1 gram in morning/ 1 gram post-workout)
- B-Complex (post-workout meal... not shake... the actual meal, it helps digest and absorb protein)

I also take ALA... 1 - 1.25 grams per day... I've stocked up on alot of ALA... but I'm taking a break from it until I cut...

I also take GNC's Glucosamin Chodroitin if I start to feel joint pain... I'm not taking it at the moment (I usually start during rowing season, it's a killer on the knees when you include bodybuilding also...)

If you have any other questions... feel free to PM me bro... I don't want to be hijacking someone's thread... peace

**usnjosh** · 07-12-2002, 07:42 PM

Originally posted by Super Tri's
usnjosh,

where is your workout?
The key is your workout, so you should design your diet around that. Have your carbs after the workout. If you want to burn fat, just have protein 1 hour before, if you need extra energy have some carbs before the workout with the protein.

You have a lot of bread.
what kind of turkey is it, is it the processed one?

the shake in the morning is alright, i know its easy enough, add some flax to it..

i don't see any fats in there, so i bet your not ****ting enough during the day.

My workouts this week have all been in the AM before I eat. I have been working out on an empty stomache as my primary goal is fat loss at this time. I am considering changing that though so that I am eating before my weight training workouts as I am getting pretty worn down by the end of the workout.

I am also not eating carbs within 3 or 4 hours of my bed time.

Thanks for the response.

**Super Tri_s** · 07-14-2002, 07:41 PM

A protein shake witht no carbs right when you wakeup will be good for ya them.

Your body has gone a long time from sleeping to working out with no food in it, so the protein will help.

Thats what I did today (sunday). Had a wedding on sat night, ate a lot so I wasn't feeling too good. Went to the gym and ran for 35min, had a protein shake with water, then did chest. Then my carb and protein shake and then a meal.

Works well.

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