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.
"4. Allow yourself one to two servings (but only at ONE meal) of the following: whole grain/wheat bread, brown rice, sweet potato, oats/oatmeal (In other words, if you want a sandwich for lunch, eat it. If you like oatmeal for breakfast, eat it.)"
Can you go more in-depth as to why have these carbs only with one meal? I ask for two reasons. First, I eat oatmeal, brown rice, sweet potato throughout the day. And second, I was under the impression you should eat carbs with almost every meal, and not just carbs alone....albeit if your on a high carb diet which I am. I eat about 300 grams a day.
quote:What flavor do you recommend for ideal effect?
I bought the lemon one because it has 17g of carbs per serving, and the others have 15 or 16, but it has a choclaty/lemony taste to it when u drink it, but its good after the first time
Okay guys... I am a little worried that I am losing too fast. If my strength is any indicator then I am not worried, but I stepped on the scale yesterday and I was only 182 pounds! That is a loss of 20 pounds in about 6 weeks! I don't feel like I am starving myself, nor do I feel a lack of energy, but that still seems like too much too fast. I am pretty much at the weight I was shooting for (realistically). I had hoped that I would settle somewhere between 175-180 with about 10% bf.
Your strength training is top-notch, so it's hard to believe you're losing much muscle, especially since you're maintaining (I assume) strength.
Another indicator is how you feel. Weak and tired? Or fit and full of energy?
How much cardio are you doing now? I mean, it may really be that you're just not eating enough to keep up with your energy expenditure. I find it very easy not to eat enough on this diet when I'm exercising a lot. So you may need to change the whole only eat when you're hungry rule and force some food down at other times.
Strength has actually increased substantially. Energy is really high, although I am not doing much in the way of cardio. I am just training with weights about 3-4 times a week and working in my yard on weekends. I am maybe getting a 20 mile ride on my bike about every week or two. Not much going on there, just because I haven't had time. I don't feel crappy or tired or worn out. I have been more productive at work than I have been in a while. The number is just so extreme though that I find it hard to believe that it is healthy. I would be skeptical if someone else reported results like that.
Strength has actually increased substantially. Energy is really high
I say don't worry about the numbers then. And I really need to use you as a success story in the Volek book. I agree that three pounds a week is a lot. Volek says three pounds a week should be your cut-off point since he believes that if you're losing faster than that, then you're losing signficant muscle. That said, remember that you probably had some initial water loss simply from the reduction from eating so many carbs. That could be anywhere from 5 to 10 pounds (although 10 seems high to me on this diet).
Regardless, these are fantastic results.
I should also tell you that Bill Hartman and I have written book together. It's a Men's Fitness book, but I'm not sure of the release. Right now, the tentative title is "The Muscle Prescription: The first diet and exercise plan specifically designed for YOUR body". Can you guess the key to the program? AUTOREGULATION!
It was going to be released in September only through MF, but now we're trying for a larger release in a bookstore near you. I don't know if that will happen, but either way, I'll let you know when it's out. Bill's programs are fantastic. I've been using them since the first of June and I couldn't be more impressed.
Bill's programs are fantastic. I've been using them since the first of June and I couldn't be more impressed.
Yeah, his programs really are amazing. It has changed both the way I train myself but also how I train my clients.
Had a great workout this morning. Again, strength is higher than it was 6 weeks ago. When I post an update photo (which will be within a week) you won't think I look gaunt or weak at all. My shoulders have really picked back up, which has been a weak looking area of my body since having all the shoulder surgeries. My abs are really looking cut too.
Having a great year because of you and Bill... Can't wait to read the book!
Quick nitpicky question -
since this eating plan is about "timing" the carb intake, does it matter when we eat the fruit? Is an apple for my afternoon snack okay, or should the fruit come as part of a bigger meal?
Also, why no oranges? That's my favorite fruit!
JP - Excellent results, man! You're doing what I basically want to do over the next 2 months - lose as much BF as possible. September is when I'm going to start a new bulking phase; I just didn't want to start it while I still have a significant (but much smaller than before) gut. This sounds fairly easy, and pretty darn healthy, too, so off I go!
Update on bodyfat. As of Friday morning (July 16), my weight was 184 and my bodyfat was 13%, according to my OMRON, which I don't find terribly accurate, but it gives me an idea that progress has been made because I was scoring in the low 20's before this whole thing started. That means I have lost just about 10% bf in just over 6 weeks, dropped about 20 pounds, and strength is still moving up.
Originally posted by Jean-Paul: Update on bodyfat. As of Friday morning (July 16), my weight was 184 and my bodyfat was 13%, according to my OMRON, which I don't find terribly accurate, but it gives me an idea that progress has been made because I was scoring in the low 20's before this whole thing started. That means I have lost just about 10% bf in just over 6 weeks, dropped about 20 pounds, and strength is still moving up.
Incredible results JP. Sounds like your body was ready to shed the fat and get back in shape. When are the update pics coming?
Dang it... I forgot my digital camera today! I may have to go get it. I wanted to get them right after my morning workout (you know, while I'm pumped! [img]tongue.gif[/img] ). I may go back home to get that later. Don't worry, I haven't forgotten though.
Well, Adam i've been working on this plan since the last time i posted, and i must admitt, this plan WORKS! I've lost some fat and gained muscle that I can see on my body, i wanted to post my days diet and see if you can tell me if i'm doing this right so far, maybe any suggestions,here it is: In the morning, I eat 2-3 eggs with a slice of cheese, after maybe 3-4 hours i eat a myoplex bar, then after another 3 hours I eat a ham with lettuce sandwich, after that a make a shake thats 20 grams of protien and around 40 grams of carbs and divide it into three parts like you said, then i et home eat 2 chicken legs, then around night 2 servings of nuts and vegetables, any suggestions? Thanks
One quick and easy question that you might have already answered when you said "eat your fill". Are you counting your calories or just eating whenever and however much you want when you're hungry?
Morris, just eating my fill. I haven't counted a calorie since I started this thing, although I knew that it had reduced when I cut sugars. I just eat when I'm hungry till I'm not.
Thanks for the speedy reply to my question...especially at 3 in the morning.
I've just started coming over to your forum from MH and cannot tell you how much more informative I like this site compared to that one. I've found this and Charlie Francis's forum are two of my favorites, I'm yet to check out MF.
I'm starting college in a couple weeks with a major in nutrition so I will definietly be hitting up this site for info. Thanks again
I was following these goals and Adam suggested the shake breakup. In Late April I was 205 with a 20%bf and now Im down to 180 but havent checked my bf% yet but I wil say that most of it has been fat. Joshman has seen me and has noticed results. My strength has also stayed constant or increased depending on the lift.
This is a good plan to take and I would recommend it to those wishing to get leaner and preserve muscle.
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It was sort of liberating to eat this way yesterday. Looking back, I don't think I ate that badly.
My only problem was that around 9:30 last night, I was ravenously hungry and felt like I couldn't get enough to eat. I ate some nuts and pumpkin seeds, then some turkey and cheese, then more turkey, some broccoli. It was a lot, but I still craved more. I had some cottage cheese and went to bed.
Today is a workout day for me (Craig's Turbulence Training, three times per week). So, I had Adam's suggested before/during workout drink, then the PWO drink. While my workout certainly went well, it seems like an awful lot of calories compared to my previous routine. Some yogurt or cottage cheese before and then a smaller PWO shake and/or some cottage cheese immediately afterward. I'm okay trying this for a while, though.
Is it normal to be absolutely starving after lifting? This was one reason why I never really stuck to the PWO shakes before. After lifting I really had to eat, eat, eat. Since I was trying to keep my calories in check, the PWO shake really took a huge chunk out of the day's cals. Cals that I really wanted to eat, not drink. For me, drinks (even shakes or PWO shakes) might as well be water for all they fill me up. Is this normal?
The way I am eating now is not really so much a cutting diet as I keep calling. It just happens that I am cutting on it because compared to the sheer volume of calorie-dense food I was eating before, it is a significant reduction.
AT LAST....I'VE BEEN WAITING FOR THAT STATEMENT SOMEWHERE!!!
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Robert dos Remedios, MA, CSCS,
HCC (Hartman-Cosgrove Certified)
Director of Speed, Strength & Conditioning
College of the Canyons, CA http://www.canyons.edu/departments/pe/strength
"NO CHAMPION HAS EVER ACHIEVED HIS OR HER GOAL WITHOUT SHOWING MORE DEDICATION THAN THE NEXT PERSON; MAKING MORE SACRIFICES THAN THE NEXT PERSON; WORKING HARDER, TRAINING, AND CONDITIONING HIM / HERSELF MORE THAN THE NEXT PERSON; ENJOYING HIS / HER FINAL GOAL MORE THAN THE NEXT PERSON"
On 4. Is the one meal of whole grain, etc, etc., optional? Most days, I save it for dinner, just in case my wife cooks something that includes these things. But, often, I end up eating nothing but veggies, meat, cheese, etc. Should I TRY to eat a serving of a whole grain carb?
On 5. Should we TRY to eat fruit, or when we eat fruit, limit it to 1 to 2 servings per day?
These sound a little nit-picky, but I don't know if they are important to get ENOUGH carbs in the day.
Also, as far as veggies go. Where do beans fit in? I've been counting them as something to eat during my once a day, whole grain meal, since they seem pretty "starchy." Is that right, or are they "normal" veggies? I'm talking about normal, whole beans, not baked or bbq beans.
I've also been assuming that corn tortillas fall into the whole grain category, not the regular veggie category, right?
Finally, although popcorn is technically whole grain AND one of your veggies, I've been told by low carb people that it is a no no. Comments on popcorn?
Lost_Dog: Personally, I don't think you need the whole grains. I eat mostly veggies, nuts, meat, and cheese myself--and really get most of my carbs from my pre/post workout drink. The fruits don't really add many carbs so they're fine in that manner and they're great for other reasons such as the antioxdints and vitamins, etc. But you don't need fruit to lose fat and if you want to be "technical" about it, they are lipogenic. However, they also add variety and flavor to your meals which can also increase your adherence to a diet--and that's rarely a bad thing.
Beans are starchy but have a lot of fiber--they fit in great, but I'd limit them to two servings a day because they are very starchy (high in carbs). I think a serving typically has about 20 grams of carbs, but really, they add flavor and variet, too, to go along with their health benefits. You won't go wrong with beans.
Yes, corn tortillas go in the whole grain and I recommend them over flour tortillas..
I probably wouldn't eat popcorn, but once a week certainly won't kill you. I wouldn't make it a regular snack.
I'm glad to hear about the beans and corn tortillas. My family loves Mexican food, so grilled chicken soft tacos and some black beans are pretty easy to lay my hands on at the local Mexican joints.
I've been eating them (beans and corn tortillas) in the same meal and eating other veggies throughout the rest of the day.
Things are going well, so far. I'm rarely hungry.
I'm looking forward to seeing what progress I've made after a week or so.
This diet sounds good Adam but I have one question. How is that you can tell if beef is 90% lean meat? (yeah maybe a really stupid question) My mom buys these chicken sausages (all chicken) that are 100 calories per sausage. 5 grams of fat (1 sat)and 10 grams protein and just 1 carb. I could eat these all day and usually do...heh. Just wondering if they would be considered lean?
), would you mind listing your meals for a day or two?
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