Getbig.com: American Bodybuilding, Fitness and Figure
Getbig Bodybuilding Boards => Nutrition, Products & Supplements Info => Topic started by: Brixtonbulldog on December 02, 2009, 11:33:38 PM
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Quote from: wes on November 27, 2009, 07:14:39
Meal 1:
9 eggwhites + 1 whole egg scrambled in non-fat cooking spray
1 cup of oatmeal ( no milk,use artificial sweetener)
16 oz. water
Meal 2:
1 can water packed tuna
1 baked potato (butter spray)
lg. salad with vinegar and olive oil dressing
16 oz. water
Meal 3:
6 whole eggs
16 oz. water
Meal 4:
6-8 oz. skinless chicken breast
1 cup brown rice
1 cup green beans
g. salad with vinegar and olive oil dressing
16 oz. water
Meal 5:
1 can water packed tuna
1 baked potato (butter spray)
16 oz. water
Meal 6:
1 cup non-fat cottage cheese
1 cup vegies
16 oz. water
Cycle your carbs by doing 3 low days followed by two high days,and drink as much water as possible between meals.
The above is just a sample,bodyweight and activity levels come into play but it`ll get you ripped to shreds.
Some tweaking will be needed as time goes on.
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Been trying this one for the last week or so. I haven't been perfect but been sticking pretty good. Cardio has been a pain and my weight sessions are mostly geared for strength gains in the major lifts. I lift about 3-4 days a week focusing on one major lift each day (squat, dead, bench, power clean to push press, etc.) with a few weak areas I work on afterward. Long rest between sets and low rep range (1-10) and sets usually 4 or 5. It's like training for PLing but eating like a BBer pre-contest, sorta. I also do a lot of push-ups, pull-ups, sit-ups, etc. throughout the week. Simple stuff I can do at work.
How would I tweak this diet to sorta compensate for less cardio and low volume/high intensity weight sessions?
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Quote from: wes on November 27, 2009, 07:14:39
Meal 1:
7 eggwhites + 3 whole egg scrambled in non-fat cooking spray
1 cup of oatmeal ( no milk,use artificial sweetener)
16 oz. water
Meal 2:
1 can olive oil packed tuna
1 baked potato (butter spray)
lg. salad with vinegar and olive oil dressing
16 oz. water
Meal 3:
3 whites plus 3 whole eggs + some sort of veggie or fiber
16 oz. water
Meal 4:
6-8 oz. skinless chicken breast
1 cup brown rice
1 cup green beans
g. salad with vinegar and olive oil dressing (make it homemade)
16 oz. water
Meal 5:
1 can olive oil packed tuna
1 baked potato (butter spray)
16 oz. water
Meal 6:
1 cup low-fat cottage cheese
1 cup vegies
16 oz. water
Cycle your carbs by doing 3 low days followed by two high days,and drink as much water as possible between meals.
The above is just a sample,bodyweight and activity levels come into play but it`ll get you ripped to shreds.
Some tweaking will be needed as time goes on.
--------------------------------------------------------------------------------------------------------------------------
Been trying this one for the last week or so. I haven't been perfect but been sticking pretty good. Cardio has been a pain and my weight sessions are mostly geared for strength gains in the major lifts. I lift about 3-4 days a week focusing on one major lift each day (squat, dead, bench, power clean to push press, etc.) with a few weak areas I work on afterward. Long rest between sets and low rep range (1-10) and sets usually 4 or 5. It's like training for PLing but eating like a BBer pre-contest, sorta. I also do a lot of push-ups, pull-ups, sit-ups, etc. throughout the week. Simple stuff I can do at work.
How would I tweak this diet to sorta compensate for less cardio and low volume/high intensity weight sessions?
My suggested tweaks above. That diet looks solid. Incorporate some fish oils throughout the day as well.
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Quote from: wes on November 27, 2009, 07:14:39
Meal 1:
9 eggwhites + 1 whole egg scrambled in non-fat cooking spray
1 cup of oatmeal ( no milk,use artificial sweetener)
16 oz. water
Meal 2:
1 can water packed tuna
1 baked potato (butter spray)
lg. salad with vinegar and olive oil dressing
16 oz. water
Meal 3:
6 whole eggs
16 oz. water
Meal 4:
6-8 oz. skinless chicken breast
1 cup brown rice
1 cup green beans
g. salad with vinegar and olive oil dressing
16 oz. water
Meal 5:
1 can water packed tuna
1 baked potato (butter spray)
16 oz. water
Meal 6:
1 cup non-fat cottage cheese
1 cup vegies
16 oz. water
Cycle your carbs by doing 3 low days followed by two high days,and drink as much water as possible between meals.
The above is just a sample,bodyweight and activity levels come into play but it`ll get you ripped to shreds.
Some tweaking will be needed as time goes on.
--------------------------------------------------------------------------------------------------------------------------
Been trying this one for the last week or so. I haven't been perfect but been sticking pretty good. Cardio has been a pain and my weight sessions are mostly geared for strength gains in the major lifts. I lift about 3-4 days a week focusing on one major lift each day (squat, dead, bench, power clean to push press, etc.) with a few weak areas I work on afterward. Long rest between sets and low rep range (1-10) and sets usually 4 or 5. It's like training for PLing but eating like a BBer pre-contest, sorta. I also do a lot of push-ups, pull-ups, sit-ups, etc. throughout the week. Simple stuff I can do at work.
How would I tweak this diet to sorta compensate for less cardio and low volume/high intensity weight sessions?
Meal 1 just eat all whole eggs or at least a couple more yolks, they are really not that bad.
Meal 3 why not eliminate that and just have a Whey protein isolate shake. And a low fat string cheese.
Meal 5 Maybe some sort of fruit like berries. I mean you already had the tuna and potato earlier. And have a protein source, maybe salmon? Also how about some fat free milk?
That is all I can offer. Good luck. I'm honestly better at constructing low carb diets than low fat.
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Meal 1 just eat all whole eggs or at least a couple more yolks, they are really not that bad.
Meal 3 why not eliminate that and just have a Whey protein isolate shake. And a low fat string cheese.
Meal 5 Maybe some sort of fruit like berries. I mean you already had the tuna and potato earlier. And have a protein source, maybe salmon? Also how about some fat free milk?
That is all I can offer. Good luck. I'm honestly better at constructing low carb diets than low fat.
I hate making protein shakes so I was going the "all food" route.
Good stuff tho.. My diet has been shaping up like this so far.
Meal 1
5 whole eggs
One cup oatmeal
Meal 2
Tuna or chicken sandwich on wheat bread w/teaspoon of light mayo
Meal 3
12 oz skim milk
one cup salted almonds
Meal 4
Chicken breast
salad w/light italian dressing
Meal 5
Small can tuna w/2 tblspoons 1% cottage cheese
Meal 6
2 tblspoons peanut butter
8oz skim milk
Feeling good so far and losing maybe 2lbs per week of fat. Feeling a little bloated tho which is strange. Maybe constipated? lol
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Great idea, I forgot all about nuts.
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I hate making protein shakes so I was going the "all food" route.
Meal 3
12 oz skim milk
one cup salted almonds
Feeling good so far and losing maybe 2lbs per week of fat. Feeling a little bloated tho which is strange. Maybe constipated? lol
You do realize there's around 800+ calories and 70 gr fat in a cup of almonds right? :o
Throw in a cup of steamed broccoli here and there to help with the constipation. Also, if you can choke down some psyillium husk (sawdust), that would help.
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I like everything but the almonds, they'll stop you up.