Adam, will this work?

[raymond3]

Im currently 5'11" 195lbs, my bodyfat is around 12-13%. I just started TT last week, and am going to try your diet out as of today. Ive plateaued (sp) as my maintenence is 3100 and Ive tried everything from 2600 calories, down to 2100, and even went to 2800 with little or slow success. I just have one question, I workout at 6pm after work, and usually eat dinner around 7:30. I was thinking of saving my carb option until then, which would be having 1/2 cup of rice. This still would only spike my insulin once a day. I made up a diet and would like to know if it fits.

Break 8:15am

1 cup of 1% milk
2 scoops of Muscle Milk
1 tablespoon peanut butter

Snack 10:45am

Boars head turkey rolled up with swiss cheese and romaine lettuce

Peanuts or almonds

Lunch 1:15pm

Salad/spinach mix
olive oil
chicken breast

snack 3:45

1 can tuna
romaine lettuce
apple
peanuts or almonds

(on workout days)

6pm shake with fruit juice, whey protein, and glutamine

Dinner 7:30pm
1/2 cup of rice
chicken breast or lean meat
salad/spinach with olive oil

Snack 10:30pm

Turkey and swiss cheese

What do you think?

[OldGuy]

Ray, you say you've plateaued, but what are you trying to accomplish (besides not getting bigger) ? Gain muscle? Lose fat?

[Lost Dog]

I'm not Adam, but I have some comments. I don't think your PWO shake should use fruit juice. Fruit juice does not produce the insulin spike that you look for to get the benefit of a PWO shake. Try powdered gatoraide, instead.

If you are truly plateaued, then I'd be more strict on the diet (Adam's Diet) to see if it works. Then modify it by adding milk, if you still want to. Try using water with the AM shake or better yet, have solid food instead of the AM shake.

Personally, I think you've chosen EXACTLY the right time for the rice. The few hours after a workout is the best time for the carbs. You get the most benefits from the increased insulin sensativity during those hours.

[raymond3]

Oldguy: Im just trying to lean out, I have some muscle now, but looking to cut. Ive been stuck for about 2 months now.

Lost dog: Besides the milk, do you think the rest looks okay? Ill have to work on the milk thing, maybe mix it with water and use less milk, I cant stand the protein with water, straight up. So I may mix that with water and milk. I was eating oatmeal for breakfast b4

[OldGuy]

Ray, check out these Berardi articles.

http://www.johnberardi.com/articles/...r_timing_1.htm

http://www.johnberardi.com/articles/...r_timing_2.htm

[raymond3]

ok thanks OG

[raymond3]

bump for adam

[Torque]

Raymond, First thing, I agree with LostDog that you should use something other than fruit juice with your PWO. Gatorade works well, even table sugar works and there are a lot of posts here regarding PWO content that should help you out in that regard.

The foods you posted will work. The thing with this diet is that it is meant to be easy, so please don’t concern yourself with nutrient timing too much. For me, eating carbs after working out is best, in the morning is second best and of course if my wife is cooking dinner, that meal will always win. (She’s a great cook).

Since flexibility is key with the diet, my food choices will probably differ from yours but I will offer my suggestions based on my whole 17 days experience.

-I have to be able to chew my breakfast. I always wake up hungry and a shake won’t cut it for me. (BTW I don’t know if Muscle Milk’s macros, I’d avoid it if it has carbs).

-I have eggs every day (see above). The perfect protein is cheap, easy to prepare and comes in a nifty little carrying case. I boil a dozen a week to take to work.

- I eat a ton of veggies everyday, and normally have a wide variety. If you can find a couple that you like, it really helps making the meals look and taste like full meals. Feel free to add cheese, ham, bacon etc.., to give you a change up in flavors etc.
- Eat cheese. It really satiates, particularly at snack time.

I guess the last comment I would make is don’t be too restrictive. The beauty to me is that you can eat so many different things that you don’t really feel like your on a diet. Likewise it did take some time to adjust my habits, explore some recipes and come up with creative options. After a couple of weeks I’m sure you’ll agree.

Good Luck!

[raymond3]

Thanks torque

The main thing I was concerned with was if I could save my "carb option" for dinner. My wife is a great cook too (she's dominican [img]smile.gif[/img] ). But the main reason is that I workout after work around 6:30-7pm, then I eat dinner afterwards, usually have a 1/2 cup of rice. So this would still make my insulin raise one time a day (I think) which still fits the diet's requirements.

The muscle milk only has like 6 carbs, so I think Im ok with that. I used to eat oatmeal for breakfast, but switched to the MM because I dont like eggs (I know Im crazy) and its been working the last couple of days.

Im not a big veggie eater too, but have been incorporating spinach and salad, and some corn. Ive lost 2 lbs in the last 2 days, which I know is probably water, but honestly this is the first time Ive been 194 in a long time, so its motivating to say the least. I know the real test will be to see what happens in the next couple of weeks. I appreciate your input, and I just wanted to make sure on was on track, thanks again.

[Adam Campbell]

I really don't have anything to add: Both Torque and Lost Dog said it VERY WELL. It's not meant to be a diet where you watch everything closely--those diets work GREAT, but that's not the purpose of this. It's for busy people who simply don't have the time to count calories, or worry about portions. It's also to meant to be a carb-obsessing diet. That's why there are "rules". As I've said in other posts--you can change all kinds of rules, but then you're better off doing a different diet b/c you should start calorie counting.

Overall, your diet looks really clean. I do completely agree with those guys about the fruit juice. I also thought Gatorade had high-fructose corn syrup (bad) but maybe that's not the case--at least not with the powdered version. Lost or Torque would know better than me.

Anyway, I can tell that Lost and Torque really get this so they are great sources for answers (sorry I've been really busy lately).

[Siscoe]

FYI - powdered gatorade is HFCS free - the first two ingredients are Sugar (1) and Dextrose (2). Not the best combo (I'm pretty sure Sugar is half fructose) but not too bad.

[raymond3]

Thanks adam,

I was just composing a diet example to see if I understood the principles. Basically eating meats, cheese, veggies, and nuts throughout the day. And for one meal, eating starchy carbs (ie rice) which im eating for dinner. I saw how some others were trying to "bend" the rules some, and I just wanted to make sure I was on point.

Ive received positive feedback from you, lost and torque on the diet, so I guess it should be okay. From what I understand, my insulin should only rise once a day, when I eat the rice for dinner, which is what I think is the principle of the diet. Thanks for you reply, and anything else you want to add would be appreciated.

[Lost Dog]

Here's the list of ingredients for Lemon Lime Gatoraide: Water, sucrose syrup, glucose-fructose syrup, citric acid, natural lemon and lime flavors with other natural flavors, salt, sodium citrate, monopotassium phosphate, ester gum, yellow 5.

I can't find the fruit punch one on the web. That's the one I use, since the lemon lime tastes nasty with my vanilla protein powder...

The bottled/liquid ones are different from the powders, but I don't think they have HFCS, but do have fructose as a main carb. I've read many places that the liquid ones aren't as good for PWO drinks. They may be fine for endurance athletes, but I can't really comment on that.

Careful to choose your sports nutrition drinks carefully. Powerade, for example, uses HFCS, and corn syrup, in addition to other sugars in it's bottled drinks.

Also, I checked into using Kool-Aid and stuff like that instead of gatoraid, but they all had plain sugar and fructose as top two ingredients.

[raymond3]

so if I drink my pwo at the gym, can I just add some powdered gatorade?

[Lost Dog]

I measure out protein powder, gatoraid, and creatine into tiny "tupperware" containers and keep them in the gym bag.

I just dump one into my shaker with some water before my workout and then another (with creatine) when I'm done working out.

[raymond3]

So if I brought some powdered gatorade (any kind) with me to the gym, and had them put water, whey protein, and the gatorade, that would work?

[Siscoe]

Yuppers - that's how most people make the so-called "home-made cell-tech".

Even with the sugar in the powder, I find it still does the job well.

[raymond3]

Thanks siscoe, not to sound stupid, but how much do you mix, and is it the reg powder gatorade?

[Torque]

Raymond, I typically use 2 scoops of gatorade to 1 scoop of protein which roughly gives you 20g Protein and 40g Carbs. This is a 1:2 ratio and Adam recommends a 1:3 ratio (15g P to 45g C). I think you need to experiment, and see what works for you.

BTW this is the link that I was thinking of:

http://forums.jpfitness.com/cgi-bin/...;f=11;t=000409