[quote]BrunoVaughn wrote:
okaz wrote:
Hey Bruno, for tomorrow post the following:
1: what you ate on this day
2: what exercise you did on this day
Okay, tomorrow I’ll edit my post that gave my weight with what I have ate, etc.
I did go pick up the Abs Diet book. I had looked through a friend’s copy before and it made sense. I like that I can do some exercises from my apartment with the dumbbells I have without having to join a gym yet. Eating 6 times a day seems to be a bit of a chore but I’ll give it a whirl and see how it goes.
As a side note, I have spent some time reading through some of the old articles and threads, and I realize that next time I post pictures, I will need to be holding a shoe 
I haven’t laughed that hard in a while.[/quote]
Then the diet starts now. Eating the meals isnt like eating a meal you might be used to. When I first started the ABS diet my mind thought of a meal as one i was accustomed to eating, 2-3 hamburgers some potato salad or fries (maybe both), or maybe two steaks and all the fixings, if its a lunch maybe two sandwiches with 3-4 pieces of meat a couple slices of cheese and some chips with whatever else was around.
But one of the ABS meals could be a protein bar, or a smoothie (you’ll see there is a big emphasis on the smoothie with protein powder), or a steak with baked potato/potato wedges (this is one of my dinner meals once a week). My point here is the meal itself is just enough to satisfy your hunger. If you’re used to eating three meals a day (or like many two bigger ones) then you’ll need to adjust to eating smaller amounts and then adding a meal inbetween your “meals”.
Adding breakfast and adding a meal between my meals was the most difficult adjustment for me. After a couple of weeks though my body adjusted and couldnt wait for breakfast time, and then snack, lunch, snack, dinner, snack, and now i’ve added a late night snack before bed (with a 1/2 gallon of water). After two months of following the ABS diet on a calorie restricted diet of about 2,000 calories a day my typical day eating looks soemthing like the following:
Breakfast - Plain instant Quaker Oatmeal (one or two packets depending on hunger) with sliced apple/banana or raisins (for sweetner), and a dozen almonds. My other breakfast staple is two hardboiled eggs. I eat one oneday and the other the next. Thats it. Maybe 8 oz of OJ or 2% milk.
Snack #1 - ABS recepie smoothie (8 oz) or a glass of 100% whey protein, and 1/2 dozen almonds. Sometimes when i’m on the run i’ll eat a protein bar.
Lunch - One whole grain bread sandwich with mustard, two slices of meat, one slice of cheese, and some leafy green salad (not iceburg). Thats it, nothing else is needed. I eat two small fillets of white fish or salmon at least 3 times a week for lunch (gordons frozen fillets). I put it into a packet of spring mix or spinach salads, or two wheat tortillas (since this is lunch i limit myself to 2 tortillas). There is usually fish left over so i eat it alone with a little fresh squeezed lemon (from my tree) or in a small salad.
Snack #2 - Same as snack #2 with 1/2 dozen almonds
5:00 PM 1/2 hour before workouts (right now 4 days a week) one scoop 100% protein drink (made with water only).
Snack #3 - Post workout protein drink (100% Whey) made with water.
Dinner - Large skinless chicken breast (made on a little george for flavor) maybe cooked up with some canned tomatoes (instead of spagetti sauce), some wheat pasta, or cut up into chunks and put into a whole wheat tortilla (2-3 depending on hunger) with a little cheese spread on top, some avocado, or salsa. I also eat steak 1-2 nights a week instead of chicken. My wife also cooks spagetti at least once a week with italian sausage so I limit myself to one sausage (lots of saturated fats). Most of our meals also have a vegetable.
Snack #4 - The ABS diet calls for this snack to be a health dessert (look in the book for ideas) but I usually eat oranges off of my tree (I know its tough for those in the cold but I live in Sunny So Cal at the beach and my tree produces year round, and in abundance) or an apple/banana with pure peanut butter (with Omega 3 added) spread on each bite. About 1 to 1 1/2 tablespoons.
Snack #5 - If i didnt eat peanut butter earlier in the day then I eat a tablespoon of peanut butter, if i did have peanut butter then I usually just eat 1 dozen almonds, or have a slice or two of avocado.
I also drink more water than all the fish in the oceans. I think I put down more than a gallon of water everyday. I pay for it because i piss more than a truck load a frat boys on holiday, but i dont ever feel dehydrated now that I’m doing HIIT training.
To finish up here, I also highly recommend you set up a free account at fitday.com to track your daily food intake. When you look at the reports at the end of the day/week you can see how proportionate your diet is and can make adjustments. The thing that helped me the most was being able to look at the nutritional information on each of the foods i eat. Beacuse my goal is to loss body fat I tend to look at the food labels to see how much trans fat, saturated fats, and what the other nutrients and ingredients are in each food.
This is what has really changed what I buy to eat. seeing what whole grain vs white bread has in it, or regular pasta vs wheat pasta has in it, etc., I’ve been able to really change the way I plan my diet. You noticed I mentioned hamburgers earlier, because I know what is in a hamberger (even with wheat buns) I just prefer not to eat one. I regularly ate (at least 3 to 5 times a week) a Carl’s double western bacan cheese burger meal; this one meal has more saturated fat in it than my weekly saturated fat intake is now, in addition it has more calories in it than my entire calorie intake for one day.
You’re going to be working hard to loss body weight, so why give it back by not knowing specifically what your eating. As you weave your way thru T-Nation you will hear repeatedly the most diehard lifters and experts repeatedly say in one form or another the best excersize is your diet. The rest is pretty easy.
