My Diet

Bigger Stronger Leaner Competitive Bodybuilding
1

Ok, since people have been clamoring to see my diet I’ll do it. I do hesitate to put my diet here for 2 major reasons.

First, this eating plan is what works for ME. It has been deduced from lots of trial and error and therefore will not necessarily translate into results for everyone.

The second is that it will go under such intense scrutiny by people trying way too hard to read between the lines to look for some magical food or combo. I that I will get far too many minute questions about it that I’ll get very frustrated and angry to the point that I’ll start telling everyone to piss off :-). So take it easy guys!

With that said, I figured that Id go for it. So here is yesterday’s (which was a training day) nutrition intake. This is based on my current goal to clean up the physique a bit after my damaging trip down to New Orleans for Mardi Gras. I want to be below balance in order to lose a bit of fat without losing muscle.

Meal 1:
6 egg white omlet with 1 piece of fat free cheese and 1/2 cup mixed vegetables. 1 slice of flax bread. 1 serving of cooked oatmeal with 1 scoop of grow and 1 scoop of unflavored whey isolate mixed in.

Meal 2: 1 serving of oatmeal with 1 scoop of grow and 1 scoop of wnflavored whey isolate mixed in. 1 slice of flax break and 1 piece of fat free cheese. Vegetables (carrots and celery).

Meal 3 (1.5 hr before training): 10 oz lean beef. 1 large salad with lettuce, celery, mushrooms, carrots, and onions. Vinegar and 1 tbsp of a fish oil and omega blend.

"Meal" 4: 1 serving of gatorade with 5g glutamine and 1 serving of power drive

"Meal" 5 (immediately after training): 35g nauseating grams of whey hydrolysates, 80g of malto/glucose drink, BCAA, glutamine, and other amino acids (I ran out of prototype for the good tasting Biotest product.)

Meal 6 (1 hour after the PW drink): 1 cup of cottage cheese, 1 scoop of Advanced Protein mixed in, 1 banana, 3 servings of fat free granola (about 66g of carbs from the granola)

Meal 7 (before bed): 1 can of salmon. 1 serving of powdered casein protein mixed in with water. Large salad similar to meal #3 with vinegar and 1 tbsp oil.

I usually like to get one more meal in to make 8 total but I didnt yesterday. This meal will either be similar to meal #7 or meal #2 depending on what I feel like that day.

I know people are crunching numbers now to figure out if I follow my own guidelines. Well, it’s pretty close. Again, my guidelines are estimates and need to be refined. This is what works for me now. When I try to put on mass again, I jack up the calories a bit more.

2

Thanks, John…I really think that I should be the first to post a solid promise…no nit-picking, no minute questions, and no criticism…

My main purpose for requesting your regimen was to get a glimpe of a “real world” diet of someone who “walks the walk and talks the talk”. By doing so, my hope is to gain better insights on my own diet.(Hey…we are pretty close in a lot of ways!). Yours is a REALLY SOLID DIET!

Again…thanks, Big Guy…and take it easy on Pam, Amy, and Timea…:)–!!!

3

JB, where do you find the time to work? hehe. Thanks bro. I don’t know how you eat some of those meals. How about this? Can you critique it for me?

Meal 1: one package Grow mixed with 16oz skim milk, 8 oz OJ, 3 grams of fish oils, 1 gram Vit C, 1 gram Vit E, 1 multivitamin.

Meal 2: One hardboiled egg, 4-8 oz lowfat cottage cheese

Meal 3: (leftovers from dinner) Chicken breast, mashed potatoes, brocolli, 8 oz yogurt

Meal 4: one can Albacore tuna, 1 medium apple

Meal 5: (postworkout) 1 package Grow mixed with 16oz skim milk

Meal 6: (sensible dinner!) Stuffed green peppers (green pepper, beef, rice, tomatoes). Or I will do something similar to lunch. Or Steak, potato, veggies. Or homemade tacos. Or homemade fajitas, or some other dinner. It’s all homemade (by yours truly).

And before bed I take 3 more grams of fish oils and 3 caps of ZMA. So what do you think? I'm getting 1.5 grams of protein per pound of bodyweight. So that's good. How about those meal combos? My goal is to get a little leaner by not cutting calories.

This is actually an increase in calories and protein compared to what I was getting before going to the Orlando Seminar and getting your kick-ass talks on nutrition. And I’m currently on the end of the first week of my first Androsol cycle. So we’ll see if it does anything. The last time I weighed in, I was 145lbs, at a super tall 5’4". heheh. So what do you think JB?

4

Nate: About what is your macronutrient percentage breakdown and your total cals?

(Just hoping you had it handy; takes a while to calculate! :)–!!! Your diet looks solid too!

5

Sincere thanks, JB. That’s what a lot of fellas, myself included, were looking for. I guess we just didn’t believe you…you know, we figured you were just born weighing 200+ pounds at 0% bodyfat;-) And that you get that way by pecking away like a little birdy. BTW, where can I find flax bread and what’s the nutrient profile in a slice? I’ve been looking into the Insulin Index lately and it seems pretty potent. However, I see some potential discrepancies between it and the Massive Eating plan. For example, it is now clear that all foods (proteins and fats included), not just carbs, stimulate insulin secretion…some as much if not more than carbs. This is very interesting and I hope that more research will be done regarding the Insulin Index. Oh yeah, JB, one more question, what time did you train on this day?

Lion King, are ya happy now big guy! It sure sounds like it. I hope to hear from you and your plan regarding the Massive Eating, as I will do the same.

Nate Doggie Dogg, wassup!

6

Mufassa, I think that my nutrient breakdown comes out to about 42% carbs, 30% protein, and 28% fat. That’s what a few days broke down to…and about 2,800-3,100 calories.

Timbo, WAAAASSSSSUUUUUPPPPPPPPP??? Too bad I can’t put my voice on here. You’d love hearing that from Nate Dogg! hehehe.

7

Boy, salmon before bed and some highass tolerence for essential fats throughout the day ! But seriously John, I have tremendous respect for your opinions on training and nutrition . Infact I’m in the process of using your nutritional guidelines outlined in your last two articles . Just one question: where the hell do you buy whey hydrolysates ? Can you buy them at G.N.C. ? And what if any foods contain these hydros ? (Ok, so more than one question .) Thank you for your time .

8

Nate Doggie Dogg, the DogFather, you’re one crazy mofo! I love it, man. Keep attacking your goals and everything with the same intensity and desire that you are right now…baby, you’re bound to reach whatever sites you set your eyes on! Sorry I didn’t reply about the diet, I will look a little more in-depth at it and get back. BTW, I can just imagine the voice and I’m crackin’ up!

9

Timbo, you crack me up brotha! You remind me of some friends of mine, although you have positive things to say to me. All my friends like to make fun of everything. Yes, it is harsh being a part of our group, but they are good guys. Sure does help build a thick skin. I’ll tell you what, people can talk shit to me and it won’t affect me. And I can sure dish it back out! hehehe.

Yeah bro, I’m focused! I’m on a roll. In fact, I can’t wait to get out of work so I can knock out some stadiums and then do my Hindu squats, pushups and backbridge! Along with a few other exercises. It’s all good. And I’m sure you can almost tell exactly how I’m saying, “WWWWAAAASSSSSUUUUUUPPPPPPPPP??” Ha ha ha ha. If only I could send you to my homepage. Then you’d have the name, face and voice all in one! Yes, I do have my voice on the beginning of my Web site. It’s all good Timbo! And be sure to check out my diet for me! That reminds me, it’s time for some tuna! Later bro.

10

Nate Doggie…you focused, energetic, thick-skinned brutha man, you! Wassup! Hey, any chance you might be able to drop a hint as to how I might search for that page that you’re talkin’ about? I think it’d be sweet to check it out. As promised I checked out your diet, bro. Seriously, I think it looks pretty good to go. Maybe a minor adjustment here or there, like taking the fish oils from meal one and having them at number two, and adding a tablespoon of flax/efas. No biggies though. I also like to have a fibrous veggie at 4 or 5 of my 6 or 7 meals of the day. All in all, your diet looks pretty sound, bro. Great food choices and combos in my opinion. Also, do you have anything else before bed, or when is your last meal in relation to the time you retire? Hey, DoggFather, what’s your training split like these days? Seems like your really busting ass doing some weight training and some other fun stuff! And, Nate, it’s early yet this morning, but I’m already looking forward to doing a little 100/100 routine for back and chest today. Let’s get rowdy, baby! Damn, Nate, ya wanna train sometime! I think we could really do some damage.

11

Bro, thanks for the tips on my diet. I should add some flax to my diet. And I was using gluc/chon, but ran out. So I need to get that back in my diet. Good idea on adding more veggies. Even though two of my meals contain 2-3 servings of veggies, I should add some more. Luckily, I am getting enough fiber as I am always regular.

As for the timing of my meals, my postworkout drink is at about 7pm. My dinner is typically between 8-9pm. I go to bed at 11pm. Now don’t get me wrong, if I’m still hungry before bed, I do eat again. Especially on weekends. Since I tend to be up later on Friday and Saturday nights, I will easily end up eating one or two more meals before hitting the sack. And for convenience, I’ll usually have another Grow shake mixed with milk!

Timbo, we need to hit the gym together. That would be sweet. I've been going solo for a few years now. It would be cool to have a partner with a T-man attitude and willing to train hard. Let's do it up!

As for my current split, I am in the gym three days a week (Mon, Wed, Fri). Monday I do abs, horizontal pulling, vertical pushing and biceps. Wednesday I do abs, Quad&Hip dominant, calves and shrugs. Currently, my Quad exercises are minimal. I’m trying to increase hip/hamstring strength/size using deadlifts and stiff-legged deadlifts. Also, I’ve had to go easy on squats because they have been aggravating my knee when I add weight. On Friday I am doing abs, horizontal pushing, vertical pulling and triceps.

This whole program is part of a 12-week program that I put together after using Ian’s “How to Write Strength Training Programs.” So far it’s working great. This is my 6th week of training. I’m taking next week off from the weights and will finish the next 6 weeks after that. Then I’ll take a week off and begin another 12-week program.

In addition to the three days in the gym, I am doing those Combat Conditioning exercises every day. On workout days, I usually only do the squats, hindu pushups and bridging. On non-gym days, I take it up a knotch and do various things: Sprints, stadiums & pushups, or a variety of the exercises in the book. It was raining yesterday, so I couldn't do my stadium workout. So instead, I did a workout listed in the back of Matt's book. It uses one minute of rope jumping mixed with a certain conditioning exercise. So I did one minute of rope jumping followed by 50 squats, followed by one minute rope jumping followed by 25 pushups, etc. I did that for a total of seven "sets." And at the end I added a few more exercises (handstand pushups, wall walking). It was quite intense!

I'm also on my first week of Androsol. So far, I've gained three pounds. Which is surprising because I actually feel and look leaner. I thought I had lost weight. No complaints from me. Maybe I'll put on a few more pounds by the ned of the cycle. What do you think of that my man?

12

Nate Doggie Dogg, kickin’ it the only way my dawg knows how…Doggie-Style! I fly solo too, bro, when it comes to kicking tail in the gym. Quit teasin’ though, and get your buffed self up here and let’s do this dance together! Seriously, I would love to train with you some time…if the opportunity ever arises, I’m 'bout it, 'bout it. For now though, I just really prefer to attack the stack on my own, and I assume that you’re the same way. Sure, it may be nice to have a spot and every once in a while I could probably use a little verbal abuse, but training alone allows me to train when I want, how I want and as crazy/jacked up as I want.

As far as the meal timing/nighty-night issue, I think it’s important to have some good grub (protein) in ya before ya hit the sack. Sounds like you’re well aware of that. Recently, I’ve been toying around with having a protein/fibrous carb meal, with some fish oils/flax oil, as my last meal an hour to two hours before hitting it. I’ve never really had a problem with carbs before bed, but lots of guys say to watch them carbos before bed and I figure if I’m going to be Massive Eating, this especially applies, as to minimize bodyfat accumulation. I prefer having an MRP or some GROW and cottage cheese, but I’m going to test drive this other method for a while. If I’m hungry though, I resort to some cottage cheese right before going to bed.

Whoa, DoggFather, your training regimen sounds sweet! I'd love to hit the stadium steps with ya, big dawg. I am going to add some sprints a couple times a week, I think. I have recently added some 30-minute morning (empty gut) aerobics--cycling/running--to the routine. I really enjoy it, but being as lean as I currently am, I really have to watch it not to get too intense (very difficult as I only know one gear, baby) and to make sure I compensate with adequate calories. When there's little bodyfat for fuel, the bod just loves to eat away at that precious muscle (which I have very little to spare).

I think you really started something with the Combat Conditioning threads. You ought to feel pretty damn good about yourself…well, not just cause of that, for all the other awesome things you’ve got going. You are super confident, making sweet progress and are just doing a helluva job! That’s sweet about the Androsol gains and leaning out at the same time. You’ve got to be stoked. I’ve only been able to go through about half a cycle of Androsol due to some personal dilemmas (that are still being addressed/investigated) that required some blood work. I won’t go into the details (unless you really want to hear) but it is critical to my bodybuilding progress and career, so I am really looking forward to getting the issue resolved. Dude, we gotta get together sometime. I forget, where you shoutin’ out from…FL? I’m up here in the cornfields of good ol’ IN (no Big Ten or IU NCAA tourney jokes; my Boilers are gonna take the NIT anyway:-) BTW, are you going to hook yourself up with some SURGE?

13

Jesus Christ, Nate ‘n’ Timbo, can you guys jerk each other off somewhere else? Just kidding guys. Really. It’s nice to see guys encouraging each other. Just don’t do it too much or this board may become awash in estrogen, okay? :wink:

14

Hyok…gotcha, bro. Believe me, we’re just helping Lake T flow at optimum levels…there aren’t any damn Estrogen Dams in sight. Keep it real, baby!

15

Timbo my man. You are too good to me brutha! Seriously, your encouraging words really help. Thank you, it means a lot. Especially with many of the people around me. They don’t understand what I do or why I do it. And they don’t usually say anything positive. Ocassionally, someone will say, “Hey, you’re looking pretty big.” Or something to that affect. But it’s not often. And I sure don’t get any reinforcement in the gym by going solo. And when I wear my Testosterone shirt, everyone seems to avoid looking at me! And I’m not even that big yo! Jeez!

That would kick ass if we had a chance to train together. I would enjoy that. We’d have a good time! With both of us egging each other on, it would be quite the training session. Right now you are quite a long distance from me. Yes, I’m in good ole Gainesville, Florida. Home of the Florida Gators. A college town with more than 20,000 college women, and at least 75 percent of them are HOT. It’s just too bad they keep rotating between 18-21 years of age, and I just keep getting older (26 now!). So it’s getting hard to hit on these young hotties without being told I’m too old for them! Ha ha ha ha ha.

As for protein before bed, I hear you loud and clear. I like to get something in whether it’s cottage cheese or milk or something else. Can’t get enough protein. And it sounds like you are doing pretty good with Massive Eating so far. Don’t be scared of those carbs. Especially if you already are lean! You can afford to eat them before bed. By any chance did you get my web page address?

So what’s up with the personal issue going on that kept you from hitting the Androsol? You going to be okay big man?? Keep me posted.

And as for Biotest Surge, I already ordered myself four bottles (plus two free). You know I am ready to feel the Surge. I’ve been using Grow for a postworkout drink, but I think this will be much better and will take my gains to a new level. Then I’ll have to post some new pics of my progress in the near future.

Hyok, hey my man, we are doing the T-man thing and just backing each other up with some positive Testosterone! It’s all good my man!

16

timbo, for a lean guy trying to add size why would you add cardio and sprints and combat workouts all at the same time!? that seems to be a bit much, dont ya think? there’s no way you’ll add size with all that. to add size you should be doing less outside activity not more. i’m just looking out for you bro, i know how dedicated you are and i wouldn’t want you to not achieve your goals. i read alot of your posts and you remind me of myself at your age. unfortunately i have alot of regrets about letting the obsession take over my life. i see you heading down the same road and so i’m just trying to give you a friendly warning that dieting and training is not all there is to life. believe me you will regret it later. i would give anything to have my college years back and would definitely drink more beer, smoke more izm and not obsess about training so much. theres plenty of time for that later, trust me. i hope you dont take offense to this bro, i’m just looking out and tryin to help.

17

gamer…just wanted to start off by letting you know I appreciate and respect your insight, bro. I know what you’re saying about burn out and overdoing it and the downward spiral of frustration. It’s just very much a mental battle for me too, and it’s much easier said than done. This not only holds true in training but also in nutrition. I think I finally know where I need to be in terms of intake–thanks to JB’s Massive Eating regimen and way too long of experimenting and slowly (I’m talking molasses in January slowly) increasing cals. I think I’ve very much fell into the trap that you’re talking about, and while I love every minute of what I’m doing now, I hope that I don’t end up regretting it. I truly can’t see myself following any other lifestyle than this. I am probably overdoing it a bit right now. Part of the reason I have added a few cardio sessions is that I did want to provide a bit of a shock to my bod. I hadn’t done any significant cardio (besides a short warmup) for some time and also had been consuming about the same amount of calories for an extended period. I figure that if I shake things up a bit for a couple weeks, I can really prime my body for some Massive Eating and Massive Gains. Gamer, I know you’re just watchin’ out for a brutha, and I appreciate it. Seems like you’ve always been around to lend a hand and some advice. That’s cool, bro, and I’m down with that. Keep it coming.

Nate Doggie Dogg, gettin’ all the hunny-buns, I’ll be sure to drop some info on you regarding the personal dealyo. As for the Surge, you know I’m 'bout it, 'bout it…getting a little tired of trying to be a master chemist in the kitchen…not to mention the fact that I miss enjoying the postworkout drink. Used to really look forward to it, now it’s just about getting it over with, and waiting an hour for some real grub! Damn, yo, I wouldn’t mind continuing my studies down in FL…I know the ladies have got to be drop-dead gorgeous down there…later, bro. We’ll shoot the shit.