Another Diet Critique

Bigger Stronger Leaner Competitive Bodybuilding
1

Meal 1
1 Servings Oats 27g/2.5g/5g/150
1 cup skim milk 13g/0g/9g/90
1 scoop Whey 3g/1.5g/20g/110

Cho/Fat/Pro/Cal
43g/4g/34g/350

Meal 2
4 Egg whites 1.2g/0g/14g/67
2oz Fat-free cheese 2g/0g/9g/45

3.2g/0g/23g/112

Meal 3
1 can Tuna 0g/1.25g/32.5g/150
1 cup collard greens 2g/0g/2g/30

2g/1.25g/34.5g/180

Meal 4
Pre/Post Workout Surge drink 49g/1.5g/25g/350

Meal 5
6oz Chicken Breast 0g/5g/44g/226 (not sure if this is right)
1 Tbsp Olive Oil 0g/14g/0g/120
1 cup collard greens 2g/0g/2g/30

2g/19g/46g/376

Meal 6
8oz 93/7 Ground Beef
0g/16g/46g/340

Meal 7
10 Multi-Oil Pills 0g/15g/0g/150 (180mg EPA 120DHA each)
1 cup skim milk 13g/0g/9g/90
1 scoop whey 3g/1.5g/20g/110

16g/16.5/29g/350

Totals:
115.2g/58.25g/237.5/2058

This is only for my non-workout days. For my workout days I will only eat tuna (only seafood I can tolerate), chicken, turkey (dont like cottage cheese) and whole eggs. Plus I will cut out the oatmeal and the greens. This should give me a macronutrient breakdown of:

86.8g/61g/244.5g/1831

I am following a mixture of T-Dawg 2.0 and the guidelines of Don Alessi’s “Ripped in 8 weeks”. The supplements I am taking are a multi-vitamin, L-glutamine, protein powder, and a multi-oil.

Please if you can help me out in any way it would be very much appreciated. I know I need to add more EFA’s and DHA’s in my diet, just don’t know how else besides taking more pills since I can only eat tuna and I do not want to eat more than one can a day because of Hg poisioning.

As for my workout program I am planning on using Meltdown Training. I will also do Renegade Rope Training 2x a week and HIIT 2x a week. I know this is a lot, but it will only be for around 4-5 weeks. My main concern with my diet is that I will lose a considerable amount of LBM along with fat. Right now I am around 157lbs 5’10.5" with around 13-14% BF. I do not want to take Md6, M, T2. Mainly because Im broke and in college. I tolerate minimal carbs very well.

I know thats a schload of information. I spent a lot of time figuring out what works for me and planning this all out. Hopefully you can take a little bit of your time and drop some mad knowledge bombs my way (especially the big dawgs on here). Thanks for anything and everything!

-Junior

2

I say ditch the skim milk. I have never been able to drink skim milk and lose weight. A questions first. Why are you dropping the oats on training days? The best times to consume carbs is the first meal of the day, the workout meal, and the post-workout meal. Also, your fat seems kind of low. Adding in some flax oil should help you out.

3

Do you have something against eating nuts? If not they are a great source of good fats.

Do you have access to salmon? What about other beef eats like various roasts or steaks?

Honestly in looking at your stats of being 5’10" and ~157 pounds I would say you should bulk up a bit more and not worry strictly about cutting. If you want to look gaunt or maybe you have really small bones I guess you could just cut, but you need some mass.

How about eating another 300 calories into your diet structure and continue with the workouts, I would seriously doubt you are going to gain any fat at that level and you need to preserve any LBM you have.

4

So you mix protein powder with water? I remember I first started doing that and the taste was something I could only stomach with my gag reflex.

As for dropping the oats from my diet on training days. I did this because of Alessi’s recommendation in “Ripped in 8 weeks”. He recommends to have only 50 grams on workout days. Those would be only taking with the Surge. However, if I cut out the milk in taking my shakes, then I will be able to add oats back in the morning, if that is still advisable.

As for the fats, where should I add them into my diet? Just any meal or is the timing of fats relevant? Thanks a bunch.

-Junior

5

As for nuts. Unfortunetly I do not have the ability to eat them since I am allergic. Sucks for me doesnt it?

For the meats, this was just a sample meal for one day. I do not plan on eating ground beef for my entire life. Ground beef is just one thing I am absolutely positive of the nutrional facts that is why I through it in.

And fish? Yea, tuna is bad enough. I put up with because of the nutritional value. However, I cannot even try to eat anything like salmon. My palate (sp?) is not that sophisticated. I’m a picky eater and have several allergies.

As for dieting, yea I know I am little bit on the small side. That is why I am only doing this for around 4-5 weeks. I talked to several people who recommend me going on a lbm gaining phase and I have talked to those who say I should do what I am doing now. I posted this so I can get a lot of different views so I can decide for myself. I am only basing numbers based on a tanita scale which varies quite frequently. All the fat unfortunetly is in my midsection. I have very very little any place else. Weird, but that is how I am built.

-Junior

6

Oh I know all about having excess middle fat and decently trim legs/arms… Although I would bet a lot of peeps have that issue here, although obviously not all.
Amazing how different the fat spread is on people in general. Some at 13% look smooth everywhere yet no obvious fatty spots and some at 13% have definition in spots and flab in others…

I agree, cut out milk and use water… Yeah then most powders will taste like they are mixed with chalk but just suck it down.

As for fats, just have mostly p+f meals, with only things like breakfast and workout/post workout meals being p+c. Without nuts/salmon it’s going to be a little harder to get enough fats, but I guess you will just have to cook with it more or eat some of them mixed in foods or straight up.

7

The best time to have carbs isn’t breakfast because At breakfast, you want to have a meal that’s rich in the amino acid tyrosine. That’s why u should prefer to base your breakfast around protein sources like ostrich, buffalo, venison, beef, and eggs.

keeping your morning carb intake at zero, I find that the energy response is greater this way for most individuals. If you’re still hungry, increase the protein intake. If you can tolerate carbs well, you may want to add some slices of spelt bread, which is still low-carb and has a low glycemic index.

8

dwain - Read some of Dr. Lowery’s articles, along with Berardi, Shugart, TC etc. Breakfast is one of two IDEAL times to consume carbs (along with protein), the other being post-workout. Lowery’s articles will explain why.

9

im no diet god but here goes
1.change your last meal to a whole food protein source not whey. you want something last will last a bit more than an hour and meat is slower digesting.
2. have carbs postworkout
3. more fats, use flax oil, i find it easier than caps and you can get much more in a serve (dont drop the fish caps tho!)
4. change you protein powder. dont torture yourself by buying crap. i love drinking my shake and i never use milk. there is no excuse for shit tasting protein drinks. get LC GRow, or a cheaper option could be Optimum 100% whey (i usually take NZ proteins and they rock)
5. eat more lo cal “green”, like broc, peppers, salads etc. they provide bulk (fibre) to the diet and apparently they are good for you!
6. dont diet, bulk up. You is a skinny bitch
7. i was jokn in that last one, you do whatever the fuck you want

personally i would drop the carbs out of your first meal and bump up the fats esp if you tolerate lo carb well
cheers

10

Hey, Junior. Here’s my long-overdue reply.

  1. Ditch the dairy. Dairy is good food for the general population, but the carbs in milk are responsible for increased subcutanteous fat storage. The reason for taking in carbs is to refill muscle glycogen stores so that you can work out harder in the gym. Galactose (the carb-sugar found in milk) will not refill muscle glycogen stores. Worse, if liver glycogen is full, galactose is converted to triglyceride and stored as subcutaneous fat. Save all forms of dairy for your cheat meals.

  2. If you’re looking for maximum thermogenesis (maximum burn for a given amount of calories), chew your protein (versus drinking your protein) whenever possible. The one time you want to drink your protein is immediately after a weight-bearing exercise session. Read John Berardi’s article on Surge and why it’s formulated the way it is and what it does for you.

*** IMPORTANT: Even on a carb restricted diet, Surge is the most critical tool in achieving your body composition goals, be it fat loss or LBM gain.

  1. Make sure you’re hitting on ALL cylinders: a). Continue to read, study, evaluate, question and test different weight-lifting programs here on T-Mag to find what works best for you, b). Dial in your diet and keep a food log, c). Optimize cardio for maximum fat burning.

  2. Stick to green veggie carbs during the day. Save starchy carbs (rice, potatoes and oatmeal) for the whole-food meal after your weight bearing workout. I don’t eat starchy carbs at any other time.

  3. Limit fruit and make sure you’re drinking NO juice.

  4. I don’t remember whether you said anything about cardio, but I’d recommend daily 45-minute, moderate intensity sessions (65-75% of MHR). I do mine fasted state with 15g of a BCAA-Glutamine combo added to my water to preserve LBM.

  5. Drink water to flush fat and toxins and increase feelings of fullness. I drink 2 quarts every 45 minute cardio session, 2 quarts every weight bearing workout; generally 1-1.5 gallons per day. You’d benefit by doing the same.

  6. My personal preference based on your BW is that you bulk smart, rather than cut.

a). Do the cardio I recommended above, even if bulking, since you’re wanting to minimize fat gain.
b). Eat strictly P+F meals, except for your PWO P+C liquid Surge-type meal and your PWO P+C whole-food starchy-carb meal.
c). Get some green veggie carbs or leaf lettuce (<10g) with your P+F meals any time you like. The fiber is good for you, so are the vitamins, minerals and phytonutrients. At <10g you won’t spike insulin (which kicks you out of fat burning mode) and will still be living by the P+F/P+C food combining principles.

Start by calculating the numbers.

a). Take in your LBM x 1.5g of protein divided into 6 meals. Remember protein every meal.
b). Take in .5g of QUALITY fat – i.e., flaxseed oil or fish oil – per pound of LBM. Divide your fat for the day into 4 P+F meals.
c). Even though it’s higher than you’re used to, based on your BW, I’d recommend 120g of carbs, divided into 2 P+C meals on the days you work out.
d). On the days you don’t work out, drop your carbs to 60g. Get your carbs from green veggie sources ONLY, divided into one or two P+C meals.

Take a look at HST (Hypertrophy Specific Training). Bryan Haycock has a web site. I put on 7 pounds of LBM in 8 weeks in my first cycle. My goals are the same as yours. Add a few more pounds of LBM and drop BF a bit. I dropped BF as well.

One last thing. I can’t tell you how important it is to have someone you trust, someone who’s experienced and someone who’s going to be around a while test your BF with calipers once a month. You need hard, accurate numbers when making decisions about the effectiveness of your program and any changes that need to be made.

Good luck to you, Junior. Keep experimenting, keep reading, keep asking.