Goal is to drop about 10 lbs. of fat and get to 175~ ASAP.
Currently 6’1" / 6’2" (on non dead/squat days ;D )
Meal 1
½ Cup Oatmeal
1 scoop Grow! Whey
1 Spoonful of Natural Peanutbutter
3 whole eggs
Men’s Health Multivit.
Meal 2
1 scoop Metabolic Drive Whey
28 almonds
Meal 3
6 oz. Chicken Breast
1 tbsp EVOO
Large Mixed Salad
Meal 4
5 oz. Can of Tuna
8 Fish Oil tabs
Large Mixed Salad
Meal 5
1 tbsp Cashew Butter
1 cup cottage cheese
Pre Workout
1 Banana or 1 Apple
1 scoop Grow! Whey
Post Workout
1 Banana or 1 Apple
1 scoop Grow! Whey
OFF DAY:
Cals-1780kcal
P-188g
F-91g
C-53g
ON DAY:
Cals-2236kcal
P-234g
F-97g
C-112g
I train three days a week and walk everywhere on campus (undergrad. student). I can’t afford SURGE right now, unfortunately. I’m working on that, though.
Anything I should change? Any gaping flaws I’ve overlooked?
Well, you said ASAP which means you could cut out the fruit and oatmeal. Thats will get you there ASAP. If not, it looks alrite. Experiment, you have to see what works for you.
[quote]GetSwole wrote:
Well, you said ASAP which means you could cut out the fruit and oatmeal. Thats will get you there ASAP. If not, it looks alrite. Experiment, you have to see what works for you.[/quote]
Gotchya. Thanks for the input! I’ll probably swap things up after a month or so of this.
Not too sure about cutting out all the CHO, because now’s not the best time to go ketogenic. I find that in those first few days I’m hella drowzey, and with this minimal # of CHO I can still get by and make decent progress.
This is the last 6-8 week stretch of my fat loss dieting, and it’s been a success thus far. 39 lbs. down, and I’ve never been this lean.
Charles Poliquin recommends cutting out pwo drinks until under 10% bodyfat and replacing them with bcaas and creatine. Understand that youre trying to lose fat ASAP, not build mass, so you need to concentrate on this. Id lose the carbs at breakfast because youre also taking in fats, not an optimal combination for fat loss. Id also spread out the fish oil through the day and maybe take a couple more.
Dropping the carbs to next to nothing helped me really accelerate fat loss for me personally, so whatever works for you, but I saw the biggest difference doing that. Also check out John Berardis get shredded diet depending on your leanness.
I would drop the oats too, but I don’t do well with them, you may be different.
Try fruit at breakfast instead (1c. berries)
I would skip the fruit peri workout as well. The fructose doesn’t do much for you. if you want a PWO carb, get some malto or dextrose from a brewery or bakery supplier, or online somewhere.
you could increase fats a little too (if you drop some of the fruit and oats, to replace calories)
Are you losing fat and maintaining muscle? If so, then do you really need to change anything?
[quote]xdime00 wrote:
Charles Poliquin recommends cutting out pwo drinks until under 10% bodyfat and replacing them with bcaas and creatine. Understand that youre trying to lose fat ASAP, not build mass, so you need to concentrate on this. Id lose the carbs at breakfast because youre also taking in fats, not an optimal combination for fat loss. Id also spread out the fish oil through the day and maybe take a couple more.
Dropping the carbs to next to nothing helped me really accelerate fat loss for me personally, so whatever works for you, but I saw the biggest difference doing that. Also check out John Berardis get shredded diet depending on your leanness. [/quote]
Thanks so much for the response!
I really don’t do well with low carb diets, unfortunately. Just can’t function normally. Also, I’m walking all over campus (as long as ninety minutes a day), so I need the extra carbs to have productive workouts. Especially on leg days. To make matters worse, I can’t afford BCAAs. . .
I’ll check out JB’s Get Shredded Diet. Thanks again!
[quote]PozzSka wrote:
I would drop the oats too, but I don’t do well with them, you may be different.
Try fruit at breakfast instead (1c. berries)
I would skip the fruit peri workout as well. The fructose doesn’t do much for you. if you want a PWO carb, get some malto or dextrose from a brewery or bakery supplier, or online somewhere.
you could increase fats a little too (if you drop some of the fruit and oats, to replace calories)
Are you losing fat and maintaining muscle? If so, then do you really need to change anything? [/quote]
Oats have been with me this far, but I’ll swap them with berries and see what happens. Thanks.
Fruit is the cheapest peri-workout solution availible at this moment. I’m on quite the college student budget.
What could I replace the fruit with aside from Maltose/Dextrose? Or are there any cheap sources you’d recommend?
I seem to be losing fat and maitaining muscle, as the scale is going down and my workout volume is going up. I can only attribute that to fat loss and muscle maintenance / possibly(hopefully) gain.
Im also on a college student budget and cutting using the GSD, and my meals are at an estimated cost of around 3 dollars, so 12 dollars a day. Avocadoes, chicken bought in bulk from a butcher, frozen broccoli, eggs, about all I eat and its nice and cheap. (obviously i eat many other things but these are staples)
So would eliminating the oatmeal and replacing the peri workout meals with Surge be sufficient?
That’d put me at <20 g of carb on offdays and ~70 g on on days.
Can I not expect 1-2 lbs. of fat loss a week if I don’t make that change? I’ve been losing 1.89 lbs. a week on average with 300 more cals than this in the two months prior to starting this diet plan change. Would it boost my fat loss considerably if I went to a ketogenic diet? My only concern with this is that it’ll kick me in the ass when it comes to classroom concentration. Am I wrong here?
Oh, I’m a real penny pincher too, Xdime00. I’ve managed to plan the diet so that I only spend 9$ a week on non-supplement food sources.
Pretty cool stuff. I haven’t considered avocados, though. I believe they have a high ratio of carbs to fats. Something like 1:1, and they are quite calorie dense. Could be wrong, though.
Meal 1
1 scoop Grow! Whey
2 tbsp Natural Peanutbutter
3 whole eggs
8 fish oil caps
Men’s Health Multivit.
Meal 2
1 scoop Metabolic Drive Whey
22 almonds
Meal 3
6 oz. Chicken Breast
1 tbsp EVOO
Large Mixed Salad
Meal 4
5 oz. Can of Tuna
8 Fish Oil caps
Large Mixed Salad
Meal 5
1 tbsp Cashew Butter
1 cup cottage cheese
Peri Workout
1 serving of Surge
How does this look?
Greatly appreciate the input, by the way.
As far as making this change, I can think of a few pros and cons
Pros
If it goes as planned, it’d accelerate fat loss.
Eliminates the problem of F+C. I really don’t gravitate towards the P+F and P+C paradigm, but I’ve heard good arguments for it.
Gives me an excuse to add more delicious peanut butter
Allows for more cals from Fish Oil (awesome oil)
Cons
Reduction of class concentration (for at least the amount of time it takes to become acclimated to the lower carb diet)
GI problems. . . With the new diet, I get 17g of dietary fiber on on days. This is very little, as I’ve seen the recommendation of 12.5g of dietary fiber per 1000 kcal. Without the oats, It’ll be a horrid 13g a day.
Real quick general question:
I’ve been eating natural peanutbutter daily for nearly 2 years now, and I believe it’s starting to mess with me. . . What would you recommend I replace it with?
I’ve been through a similar situation as you in the past year. read my thread 'contest photos" under the physique and performance photos. If I were you I’d just use Whey post workout & not worry about the carbs at this point. If you can afford it get some Glutamine (along with bcaa’s is what Coach Poliquin has been using successfully to get athletes leaner for quite some time). The glutamine will have the same effect as the carbohydrates post workout by being turned to glucose by the liver & thus replacing muscle glycogen. You’ll be able to replenish glycogen and be able to get leaner at the same time. start at 20 grams post workout and work your way up to 35-50 or so. It helped get me down to 4% bodyfat, and I’ve continued to use it postworkout instead of carbs & I feel and look better. As for a pre-workout meal, knock down some red meat or any wild game that’ll enhance dopamine production.
[quote]Danimal86 wrote:
I’ve been through a similar situation as you in the past year. read my thread 'contest photos" under the physique and performance photos. If I were you I’d just use Whey post workout & not worry about the carbs at this point. If you can afford it get some Glutamine (along with bcaa’s is what Coach Poliquin has been using successfully to get athletes leaner for quite some time). The glutamine will have the same effect as the carbohydrates post workout by being turned to glucose by the liver & thus replacing muscle glycogen. You’ll be able to replenish glycogen and be able to get leaner at the same time. start at 20 grams post workout and work your way up to 35-50 or so. It helped get me down to 4% bodyfat, and I’ve continued to use it postworkout instead of carbs & I feel and look better. As for a pre-workout meal, knock down some red meat or any wild game that’ll enhance dopamine production.
oh yeah, cashew butter is pure candy, love it[/quote]
I might have a friend with a glutamine supp. . . I’ll have to take it off his hands.
Thanks for the input, reading the “Contest Photos” thread now!
To be honest I want to get done with this fat loss stuff asap so I can start putting on some decent size and strength.
Much prefer to be able to push the weight and gain muscle in the process. Harder to do on a fat loss diet. I’ve pretty much had to focus on pushing workout volume and maintaining strength. It’s seemed to work so far, and I’ve even made some PRs. Only problem is it’s been hella slow.
I guess the good thing is that I can see day to day changes in my physique. Which is letting me know I’m at least tackling the task at hand (fat loss) properly.
Awesome transformation, Danimal. I started focusing on losing fat 4 months ago when I weighed 231 lbs. . . Now I weight 186 lbs. as of yesterday.
I know I’m not too impressive at a low body fat right now, basically only enough muscle to prove the fact that I work out consistently.
Despite that, I’m still dedicated to my goal, and I know it’ll be better in the long run for me to be healthier and leaner when I start taking the next steps towards a stronger/more muscled me.
The only flaw I can see is the oats in breakfast.If you workout was in the morning that would be perfect but your workout is in the evening so the morning starches are useless.Better replace them with fruits.
I can’t see another flaw.You will lose fat with this diet.
