What is the perfect diet?

[jeremymatzke]

There is so much being said that diet works but the other doesn't work. So let's hear what your thoughts are that make a perfect diet.

[OriginalName]

Perfect is a state of mind.

[in10city]

Paleo-like eating

[WonderPug]

The very fact that you could ask such a question shows that you're clueless.

[nlite2000]

One which keeps you alive and healthy. This thread is stupid.

[musikguy72]

One that hits your target calories for the day, has all the macros/micros you need for the day, and has all the foods you like to eat.

[snorkelman]

did someone say purr-fect?

[vitornoob]

rice, broc and chicken 4 times a day: breakfast, lunch, pre workout and pos workout
casein before bed and whey+dextrose post workout

you should eat every 3 hours to optmize your results and take the post workout to anabolic window and the casein to avoid catabolism while you sleep, you could also wake up in the night to eat something if you can not buy casein

You should have a cheat day every sunday....

if you do not have rice, you can eat sweet potatoes























not...

read the stickies, there is no best diet, just make sure to hit your required protein and fat and get micronutrientes too (:

[Siafu4Life]

There is so much being said that diet works but the other doesn't work. So let's hear what your thoughts are that make a perfect diet.

At 206 pounds (needing one gram of protein per pound), "YOUR" perfect diet would look like this. 206 pounds / 8 meals = 25.75 protein per meal.

06:00 a.m. - Protein shake containing 25.75 grams of protein.
08:30 a.m. - Protein shake containing 25.75 grams of protein.
11:00 a.m. - Protein shake containing 25.75 grams of protein.
01:30 p.m. - Protein shake containing 25.75 grams of protein.
04:00 p.m. - Protein shake containing 25.75 grams of protein. (Pre workout)
06:00 p.m. - Protein shake containing 25.75 grams of protein. (Post workout)
08:30 p.m. - Protein shake containing 25.75 grams of protein.
11:00 p.m. - Protein shake containing 25.75 grams of protein. (Pre bed - don't need muscles catabolizing during rest)

[WonderPug]

There is so much being said that diet works but the other doesn't work. So let's hear what your thoughts are that make a perfect diet.

I went to the website listed in your signature (www.nomorxcuses.com) and looked at the nutrition information. And all I can say is UGH!!!

[moneyrich]

The clean diet, where you can eat all the clean foods you want while surpassing your maintenance by thousands of calories and gain no fat.

[waatsgood]

As an attempted more srs answer, a diet that helps you reach your ultimate fitness goal while maintaining overall health and a diet which you are able to adhere to long term.

[gjm1011]

The best diet is the one you can stick with to reach your goals without feeling like your depriving yourself or suffering.

[icall]

Depends on what your goals are. Mine was cutting.

On my way down from 260 to 170, I've tried a lot of popular diets. I've done Atkins, PSMF, Body for Life, South Beach, UD 2.0, IF and just simple calorie counting hitting macros while maintaining a calorie deficit.

Through each diet, I've also experimented with different workout routines, both cardio and lifting. I've done high reps, low reps, medium reps, combination. Full body workouts, split plans. For cardio, I've done both HIIT and LISS.

The "perfect" diet is what works best for you. For me, counting calories and maintaining a calorie deficit was ideal because it allowed me the flexibility to mostly eat what I wanted, when I wanted so long as I was in a calorie deficit and hit my macros. I have since modified this using Intermittent Fasting (IF). I never particularly like breakfast so I replaced it with black coffee and stevia. I replaced diet coke with raspberry seltzer until lunch. At lunch, i'll have a half pound sandwich of cold cuts on two slices of wheat bread. For dinner, I'll have what I want ranging from teriyaki chicken, filet, fajitas, burgers, skirt steak, broccoli and chicken, etc. This is usually had with some frozen grapes (love them) and a nice size salad with Wishbone italian dressing (15 calories) some olive oil and balsamic vinegar.

As a teenage, I noticed my body responded best to low rep high load workouts. I always looked forward to my heavy lift days so I have gravitated towards that. I do two full body workouts twice a week. Mostly compound movements using 2-3 warmup sets and 3-4 work sets with weight heavy enough not to get to 5 reps. Once i hit 5 reps I up the weight so that I can only get 3 reps. Wednesday is flat bench, bent over rows, leg extensions, leg curls, straight bar curls, close grip bench, military presses and calf raises. Saturday is incline bench, pullups, dips, squats, stiff leg deadlifts, lateral raises and hammer curls. I usually do these superset style alternating body parts with a two minute rest between each set (bench/bent over row) I'll do 1hr of LISS 4 times a week.

Both lifting days are done on an empty stomach with 10g BCAA just prior to exercise and another 10g BCAA every two hours until I eat. On Saturday, I'll hit the gym around 10am so only 2 servings of BCAA. On Wednesday, its usually 3 servings BCAA. On lift days, I'll add a bit more carbs than normal, usually with Pollo Tropical, half chicken all white no skin with blackbeans and rice.

Studies have shown IF to increase the ratio of fat loss to lean body mass loss. From 260 down to 170, I averaged about 80% fat loss. I gained weight back to 193 and over the last 11 weeks have lost 17lbs. Once I get down to 158-160 (should be 10% bodyfat by then), I'll look to see what my average fat loss to lean body mass loss was.

Initially, I was worried about lifting on an empty stomach. I was worried about strength loss, lean body mass loss and energy levels. From my first lift day, I felt stronger with more energy. I can't see ever lifting in a fed state again. I increase weight almost every week.

For me, after years of experimenting, I find calorie counting using an IF protocol to be ideal for me. I find heavy lifts with low reps preferable. I like to think the heavy lifts tell my body "don't let go of that muscle, I need it". I know once I get to my bulking phase, my reps will have to come up, but I'll enjoy this for now.

One thing I did notice, on a calorie deficit diet with heavy lifts, I usually need a week (skip two full workout days) to allow my joints to recover every 5 to 6 weeks.

In the end, what works best for you is your perfect diet. So long as you're in a calorie deficit, you'll lose weight.

[racindude52]

A perfect diet is one you can stick to...

[ukno0003]

depends on your goals. The perfect diet is the diet that is customized to get the most out of your training.

[AlwaysTryin]

At 206 pounds (needing one gram of protein per pound), "YOUR" perfect diet would look like this. 206 pounds / 8 meals = 25.75 protein per meal.

06:00 a.m. - Protein shake containing 25.75 grams of protein.
08:30 a.m. - Protein shake containing 25.75 grams of protein.
11:00 a.m. - Protein shake containing 25.75 grams of protein.
01:30 p.m. - Protein shake containing 25.75 grams of protein.
04:00 p.m. - Protein shake containing 25.75 grams of protein. (Pre workout)
06:00 p.m. - Protein shake containing 25.75 grams of protein. (Post workout)
08:30 p.m. - Protein shake containing 25.75 grams of protein.
11:00 p.m. - Protein shake containing 25.75 grams of protein. (Pre bed - don't need muscles catabolizing during rest)

What about the 7 hours he is asleep? Clearly not a perfect diet

[phozosado]

What about the 7 hours he is asleep? Clearly not a perfect diet

Fall asleep with a ricecake in your mouth. It dissolves overnight and you wake up with profit.

[jeremymatzke]

The very fact that you could ask such a question shows that you're clueless.

How does that make me clueless? Its called picking other peoples brains for their idea of what they think is a perfect diet.

[WonderPug]

How does that make me clueless? Its called picking other peoples brains for their idea of what they think is a perfect diet.

The notion that there is a perfect diet is, at best, nieve.

And, by the way, a lot of the information contained in the website nomorxcuses.com (listed in your signature) is way, way, way wrong.

[jeremymatzke]

Now let's here this one, sounds like you know everything. What's wrong with the info. The info on the website has people several hundred people to get to their fitness goals so can't be too wrong.

[jeremymatzke]

Thanks everyone for their input. Yes there is nothing perfect. I use perfect so I could hear more answers from people. I like hearing peoples opinions on fitness and nutrition.

[Leeds001]

At 206 pounds (needing one gram of protein per pound), "YOUR" perfect diet would look like this. 206 pounds / 8 meals = 25.75 protein per meal.

06:00 a.m. - Protein shake containing 25.75 grams of protein.
08:30 a.m. - Protein shake containing 25.75 grams of protein.
11:00 a.m. - Protein shake containing 25.75 grams of protein.
01:30 p.m. - Protein shake containing 25.75 grams of protein.
04:00 p.m. - Protein shake containing 25.75 grams of protein. (Pre workout)
06:00 p.m. - Protein shake containing 25.75 grams of protein. (Post workout)
08:30 p.m. - Protein shake containing 25.75 grams of protein.
11:00 p.m. - Protein shake containing 25.75 grams of protein. (Pre bed - don't need muscles catabolizing during rest)

Dude, you forgot waking up at 3am to keep dat dare protein flowing!!!

[WonderPug]

Now let's here this one, sounds like you know everything. What's wrong with the info.

Here are a couple of examples of the nonsene contained therein:

Why is it important to have a protein shake after you workout? Well its very simple and there are several reasons why you want to. It will help you recover faster, build muscle, lose weight and body fat.

Why are smaller meals so important? The reason it’s so important it helps speed up your metabolism.

[HunterCML]

There is so much being said that diet works but the other doesn't work. So let's hear what your thoughts are that make a perfect diet.

Tie between Paleo, Keto and GOMAD.

[jarekd1234]

Now let's here this one, sounds like you know everything. What's wrong with the info. The info on the website has people several hundred people to get to their fitness goals so can't be too wrong.

I just took a look at that website's nutrition info.

I can't believe at the amount of broscience it contains. Full of ****, crap, poo.

In short I will tell you what's wrong.. if you take a look at the stickies, leangains.com, cearch function here(posts that are from 2011 are preferred as before it's broscience lol).

1. Meal frequency does not speed up metabolism nor does it have any advantages in terms of body composition, macros/micros for the whole day is what determines weight loss/gain
2. 'Anabolic Window' post workout is around 24h long
3. Glycogen stores are not depleted enough after lifting, only after training long hours or multiple times per day.
4. Any foods will spike insulin, lots of time to eat post workout(as point 2)
5. Cheat meals- if it fits your macros and micros for the day, it's not a cheat meal, whether it's a burger, mcdouble, broccoli, chicken, it can all be eaten with same effect on body composition.
6. Limit of protein eaten at once is VERY HIGH, eating it all at once will still be used, it will just take longer to digest.
7. Carbs before bed are FINE. It does not automatically turn into fat after 5.59 GMT or other time.

That's all you need to know. Now, here's a little bit of info for you to read to completely understand it.


http://www.ncbi.nlm.nih.gov/pubmed/19943985
This study shows there was no difference in weight loss between subjects with high/low meal frequencies.

http://www.ncbi.nlm.nih.gov/pubmed/9155494
Evidence supports that meal frequency has nothing to do with energy in the subjects.

http://www.ncbi.nlm.nih.gov/pubmed/11319656
Yet again, no difference in energy in the subjects compared to 2 meals/d to 6 meals/d.

And if you want to do some more detailed digging, you can read:


http://www.ncbi.nlm.nih.gov/pubmed/1905998
Eur J Clin Nutr. 1991 Mar;45(3):161-9.Links
Influence of the feeding frequency on nutrient utilization in man: consequences for energy metabolism.

http://www.ncbi.nlm.nih.gov/pubmed/11319656
Int J Obes Relat Metab Disord. 2001 Apr;25(4):519-28.Links
Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter.

http://www.ncbi.nlm.nih.gov/pubmed/18053311
Br J Nutr. 2008 Jun;99(6):1316-21. Epub 2007 Dec 6. Links
Acute effects on metabolism and appetite profile of one meal difference in the lower range of meal frequency.

http://www.ncbi.nlm.nih.gov/pubmed/1905998
Eur J Clin Nutr. 1991 Mar;45(3):161-9.Links
Influence of the feeding frequency on nutrient utilization in man: consequences for energy metabolism.

http://www.ncbi.nlm.nih.gov/pubmed/11319656
Int J Obes Relat Metab Disord. 2001 Apr;25(4):519-28.Links
Compared with nibbling, neither gorging nor a morning fast affect short-term energy balance in obese patients in a chamber calorimeter.

http://www.ncbi.nlm.nih.gov/pubmed/18053311
Br J Nutr. 2008 Jun;99(6):1316-21. Epub 2007 Dec 6. Links
Acute effects on metabolism and appetite profile of one meal difference in the lower range of meal frequency.

http://www.ncbi.nlm.nih.gov/pubmed/9155494
Br J Nutr. 1997 Apr;77 Suppl 1:S57-70. Links
Meal frequency and energy balance.

http://www.ncbi.nlm.nih.gov/pubmed/15806828
Forum Nutr. 2003;56:126-8.Links
Highlighting the positive impact of increasing feeding frequency on metabolism and weight management.

http://www.ncbi.nlm.nih.gov/pubmed/9504318
Int J Obes Relat Metab Disord. 1998 Feb;22(2):105-12.Links
Evidence that eating frequency is inversely related to body weight status in male, but not female, non-obese adults reporting valid dietary intakes.

http://www.ncbi.nlm.nih.gov/pubmed/15085170
Int J Obes Relat Metab Disord. 2004 May;28(5):653-60. Links
Decreased thermic effect of food after an irregular compared with a regular meal pattern in healthy lean women.

http://www.ncbi.nlm.nih.gov/pubmed/15220950
Eur J Clin Nutr. 2004 Jul;58(7):1071-7. Links
Regular meal frequency creates more appropriate insulin sensitivity and lipid profiles compared with irregular meal frequency in healthy lean women.

http://www.ncbi.nlm.nih.gov/pubmed/17228037
Obesity (Silver Spring). 2007 Jan;15(1):100-6. Links
Association of eating frequency with body fatness in pre- and postmenopausal women.

http://www.ncbi.nlm.nih.gov/pubmed/15640455
Am J Clin Nutr. 2005 Jan;81(1):16-24. Links
Comment in:
Am J Clin Nutr. 2005 Jan;81(1):3-4.
Beneficial metabolic effects of regular meal frequency on dietary thermogenesis, insulin sensitivity, and fasting lipid profiles in healthy obese women.

http://www.ncbi.nlm.nih.gov/pubmed/10578205
Int J Obes Relat Metab Disord. 1999 Nov;23(11):1151-9.Links
Acute appetite reduction associated with an increased frequency of eating in obese males.



This is also worth taking a look.. http://www.leangains.com/2010/10/top...-debunked.html

[jeremymatzke]

Thanks guys for your opinions but ill stand by what I say, since it has help several hundred people lose weight, body fat, gain lean muscle.

[WonderPug]

Thanks guys for your opinions but ill stand by what I say, since it has help several hundred people lose weight, body fat, gain lean muscle.

You're confusing correlation with causation, and it's very probably that you hurt a lot of those folks by compelling them to partake in time consuming ritualistic behaviors that don't enhance the outcome, but, rather, increase the likelihood of relapse to their former habits.

[jarekd1234]

Thanks guys for your opinions but ill stand by what I say, since it has help several hundred people lose weight, body fat, gain lean muscle.

Yeah, your way of thinking works, but the cost is much, much higher.

In the long-term, people will get bored and get back to their old habits, because stressing over stupid things isn't going to help them.

If they know FACTS, it'd be much easier to lose weight/gain muscle while getting the same results.

Plus, correlation=/=causation.

[jeremymatzke]

^lol. any study using the bmi is a joke. going off the bmi im overweight. but once again thanks guys i love hearing your opinions. have a good day.