Diet, Nutrition and SupplementationPost here for supplement reviews or nutritional advice. If you're trying to get "ripped abz" THIS is where you should be.
After Coach Hale repeatedly referring to me as a fatass this weekend, I got miffed and started plowing thru his work, Aragon's girth control, Leigh's book, and various others I own from Brink, McDonald, Aceto etc.
When I choose to be Im very strict on my eating, but as of late I damaged my lower back and have become a full time Bench Attempter... That said, I need to get back down to around 290 or so from my current 325+.
This is the current Daily Intake I am choosing as I usually train 5 days a week in some way, shape or form whether it be lifting or coordinated GPP, I am putting in a cheat day as I would go nuts without it (read: I like all-u-can eat sushi, bourbon, and buffalo wings)
Meal 1 (04:15a, when I wake up)
Protein Shake (~90g)
2 Banana's on the way to the gym
Multivitamin x 3
Fish Oil x 6
Amino Tabs x 4
Meal 2 (06:45-07:15) post workout
16 oz. lean meat (usually chicken, but sometimes steak)
4 whole eggs, 4 egg whites
2 pcs. toast (wheat, w/ sugar free jelly & Peanut Butter)
washed down with another 60g protein shake
Meal 3 (12:00)
16 oz. lean meat
Half a head of lettuce, 2 carrots and half an onion w/ranch dressing
1 cup (cooked) rice
Meal 3.5 (whenever)
I keep a bunch of cashews in my desk and will grab a handful or 3 if I get hungry between "lunch" and "dinner"
Meal 4 (18:00)
16-24 oz. lean meat
usually either rice or some form of legume to go with that
6 more fish oil
4 more amino tabs
Meal 5 (22:00) bedtime
ZMA
60g Casein Shake
and if Im hungry a PB sandwich or 2
CHEAT DAYS (always Sundays, and some wednesdays)
usually do 3 meals, as I eat too much for much else
By far the most important thing is going to be how much your eating (kcals).
Its not going to matter all that much if those cals come from chicken breast and broccoli or wings and nachos, the problem is that wings and nachos its alot easier to eat far more and they are more caloricly dence.
Ive recently gone from 255 to about 225 over the last few months without much work at all. I just made a meal plan that I could stick to each day that had enough calories to make me loose the amount of weight I needed, enough protein (I set it at 220g/day which seems to be fine for me), and plenty of nutrients. Everything was set amounts, but nothing that I had to calculate before I ate it. For instance I will have two steaks instead of 400g of steak etc. I hate measuring stuff and I don't think +/- 50 calories here and these will make any difference at all.
At your weight and activity level you are going to notice some big changes with just changing a few things. Cut out that cheat day, maybe drop the all you can eat wings, limit your almond/cashews to just one handful (they add up fast), and don't have a few PB+Js before bed.
Make a plan that you can stick too is the most important thing. 2 months of an easy diet is always going to be better then 2 weeks of something brutal.
By far the most important thing is going to be how much your eating (kcals).
Its not going to matter all that much if those cals come from chicken breast and broccoli or wings and nachos, the problem is that wings and nachos its alot easier to eat far more and they are more caloricly dence.
Ive recently gone from 255 to about 225 over the last few months without much work at all. I just made a meal plan that I could stick to each day that had enough calories to make me loose the amount of weight I needed, enough protein (I set it at 220g/day which seems to be fine for me), and plenty of nutrients. Everything was set amounts, but nothing that I had to calculate before I ate it. For instance I will have two steaks instead of 400g of steak etc. I hate measuring stuff and I don't think +/- 50 calories here and these will make any difference at all.
At your weight and activity level you are going to notice some big changes with just changing a few things. Cut out that cheat day, maybe drop the all you can eat wings, limit your almond/cashews to just one handful (they add up fast), and don't have a few PB+Js before bed.
Make a plan that you can stick too is the most important thing. 2 months of an easy diet is always going to be better then 2 weeks of something brutal.
yeah but this way I at least have a plan, I need to shave down from the 5000 kcals or so Im ingesting atm but still keeping the protein intake relatively high
Where do you think you need to be in regards to protein intake? With all the shakes and meat you are having, I don't think you would ever come up short.
Here's a simple one that might help a lot. Take out 4 oz of meat from meal 3, and 4 oz of meat from meal 4. Eat that 8 oz as a snack at 3pm when you would usually be eating the cashews. If you eat 2-3 handfuls of nuts a day (lets face it, you've got to have huge hands) it could be costing you 600+ calories a day. This alone might be enough to turn the tide.
Where do you think you need to be in regards to protein intake? With all the shakes and meat you are having, I don't think you would ever come up short.
Here's a simple one that might help a lot. Take out 4 oz of meat from meal 3, and 4 oz of meat from meal 4. Eat that 8 oz as a snack at 3pm when you would usually be eating the cashews. If you eat 2-3 handfuls of nuts a day (lets face it, you've got to have huge hands) it could be costing you 600+ calories a day. This alone might be enough to turn the tide.
given my lack of pharmaceutical usage Id like to keep it in the 450g-500g/day range. Im getting a little over 200g in shake form, so Im making up the remainder in alot of lean meat
given my lack of pharmaceutical usage Id like to keep it in the 450g-500g/day range. Im getting a little over 200g in shake form, so Im making up the remainder in alot of lean meat
Will, it was great meeting you last weekend!
There's really no rationale need for that much protein, unless eating it makes you happy and/or keeps you full better than the other things.
350g is a good typical "max" amount. Nothing to say that more is bad, but more is just more. Even less than that is likely going to be enough to give you all you need to retain LBM during your weight loss.
There's really no rationale need for that much protein, unless eating it makes you happy and/or keeps you full better than the other things.
350g is a good typical "max" amount. Nothing to say that more is bad, but more is just more. Even less than that is likely going to be enough to give you all you need to retain LBM during your weight loss.
Agreed it was great meeting yall as well thats for certain, can't wait for next year when I'll actually be able to join in on the seminar... Stupid Work
Anyway, 350g is BARELY 1g per lb. body mass (1.07 to be precise) Ive always been a big protein eater and have felt that it leads to success for me. Again if in the future my road leads down the pharmaceutical trail this number will still increase greatly, but for now my simple goal is roughly 1.25g-1.5g per lb. bodyweight.
Not saying this is 100% correct (awaiting Coach Hale's belittlement, LOL) but for me, it has worked pretty well to date
Meal 1 (04:15a, when I wake up)
Protein Shake (~90g)
2 Banana's on the way to the gym
Multivitamin x 3
Fish Oil x 6
Amino Tabs x 4
Nice start. Amino tabs likely worthless but up to you I think this is, for a guy your size, weak on the carbs. I'd add in some starch, chow down on some oats, or something. Maybe pancakes?
Quote:
Meal 2 (06:45-07:15) post workout
16 oz. lean meat (usually chicken, but sometimes steak)
4 whole eggs, 4 egg whites
2 pcs. toast (wheat, w/ sugar free jelly & Peanut Butter)
washed down with another 60g protein shake
All this is good, but again, weak on the carbs, and use real jelly and PB.
Quote:
Meal 3 (12:00)
16 oz. lean meat
Half a head of lettuce, 2 carrots and half an onion w/ranch dressing
1 cup (cooked) rice
Good meal. Maybe throw in some healthy fats, or do some olive oil business instead of ranch dressing?
Quote:
Meal 3.5 (whenever)
I keep a bunch of cashews in my desk and will grab a handful or 3 if I get hungry between "lunch" and "dinner"
Try for some protein here along with some fruit.
Quote:
Meal 4 (18:00)
16-24 oz. lean meat
usually either rice or some form of legume to go with that
6 more fish oil
4 more amino tabs
Again, more carbs.
Quote:
Meal 5 (22:00) bedtime
ZMA
60g Casein Shake
and if Im hungry a PB sandwich or 2
Good meal.
IMHO, you could jack up your carb intake during the week. Like, way up. Of course, this means not as many hog wild cheats, but that said, by putting the majority of your 'active' macronutrients (fat, carbs) as close to your workouts as possible, you'll position yourself for greater gains in hypertrophy, strength, and thus facilitate fat loss during the times away from workouts.
Quote:
CHEAT DAYS (always Sundays, and some wednesdays)
usually do 3 meals, as I eat too much for much else
Rate my diet
I think this is, for a guy your size, weak on the carbs. I'd add in some starch, chow down on some oats, or something. Maybe pancakes?
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