PLEASE DIET GURUS critique my 12 week diet

[boonstack]

goal: lose as much bodyfat as possible

The only foods I will be ingesting are as follows:

Protein: egg whites, chicken, salmon, steak (no whey shakes - the 1 hour window after workout is a myth - for carbs as well as protein absorption)

Carbs:  oatmeal, sweet potato's, white potato's, brown rice

fats: oils. Also, fish makes up a significant amount of my protein intake

salad or veggies with at least 4 meals everyday.

I will eat 6-7 small meals per day from 7 a.m. to 8 or 9 p.m.

Each meal will have at least 30g's protein in it, and three meals will have carb sources (earlier in day, and meals 4-7 will have no carbs)

Im starting at 2800 calories and reducing every 2 weeks until I reach around 2000 per day. I figure it will be easy to maintain at that level.

No junk food. No sugars. Only water to drink and ultra clean fat, protein & carb sources.

please give me some suggestions if anyone seens errors, thanks

[NaturalWonder83]

looks good just make sure to take in a good quality whey isolate and a fast digesting carb source post workout

[240 is Back]

Boon eats what Boon eats, when Boon wants to eat.

if you can't accept that, the problem is yours, not Boon's.

[grab an umbrella]

Well you will inevitably fail drinking just water so...

goal: lose as much bodyfat as possible

The only foods I will be ingesting are as follows:

Protein: egg whites, chicken, salmon, steak (no whey shakes - the 1 hour window after workout is a myth - for carbs as well as protein absorption)

Carbs:  oatmeal, sweet potato's, white potato's, brown rice

fats: oils. Also, fish makes up a significant amount of my protein intake

salad or veggies with at least 4 meals everyday.

I will eat 6-7 small meals per day from 7 a.m. to 8 or 9 p.m.

Each meal will have at least 30g's protein in it, and three meals will have carb sources (earlier in day, and meals 4-7 will have no carbs)

Im starting at 2800 calories and reducing every 2 weeks until I reach around 2000 per day. I figure it will be easy to maintain at that level.

No junk food. No sugars. Only water to drink and ultra clean fat, protein & carb sources.

please give me some suggestions if anyone seens errors, thanks

[johnnynoname]

that diet with tabata sprints on a empty stomach will get you ripped

[just_a_pilgrim]

Im starting at 2800 calories and reducing every 2 weeks until I reach around 2000 per day. I figure it will be easy to maintain at that level.

Don't do it this way. Cycle the calories every day. I've seen a few different versions but what worked for me was a high, medium, low day of carbs, and on the second cycle have a cheat meal on the high day.

It's up to you how many calories but with the carbs you could go 300, 200, 100 or something. Maybe even higher after a few weeks, once you have a few low days you might find you can easily eat 400-450 on a high day and all it will do is increase your metabilism and you will soak up the carbs.

[boonstack]

thanks pilgrim,

im actually reading an article on carb cycling right now, i may do that

[johnnynoname]

if anything boonstack, when considering your cardio choices, stay away from long , low intensity and move towards HIIT

[HeyNow]

Boon eats what Boon eats, when Boon wants to eat.

if you can't accept that, the problem is yours, not Boon's.

Boones Farm!   Now that brings back some college memories great post!

[The GodFather]

You left out the MOST Important part of Pro Diet "FUKIN DRUGS".But all looks good a little low in cals but it's not like your 260lb.

[240 is Back]

Boones Farm!   Now that brings back some college memories great post!

Yeah, we'd get a couple of the $3 bottles from 7-11 right before band practice.  By 11 pm, everyone would be pissy drunk with a headache, all for under $15.

[LatsMcGee]

Aren't you afraid you'll lose muscle mass?

[webcake]

You thought of a keto diet?

I like them. Just finished one and lost 40lbs.....

[Bobby]

Don't do it this way. Cycle the calories every day. I've seen a few different versions but what worked for me was a high, medium, low day of carbs, and on the second cycle have a cheat meal on the high day.

It's up to you how many calories but with the carbs you could go 300, 200, 100 or something. Maybe even higher after a few weeks, once you have a few low days you might find you can easily eat 400-450 on a high day and all it will do is increase your metabilism and you will soak up the carbs.

What do you think about having 5 days of 100g carbs and 2 days (usually tuesday and saturday) with 400g carbs ?

if anything boonstack, when considering your cardio choices, stay away from long , low intensity and move towards HIIT

Yes all that slow walking is the biggest waste of time ever
HIIT is much better, takes 15min instead of 45 + your fitness improves too
How do you incorporate it into your weekly training?

[King_Raisin]

goal: lose as much bodyfat as possible

The only foods I will be ingesting are as follows:

Protein: egg whites, chicken, salmon, steak (no whey shakes - the 1 hour window after workout is a myth - for carbs as well as protein absorption)

Carbs:  oatmeal, sweet potato's, white potato's, brown rice

fats: oils. Also, fish makes up a significant amount of my protein intake

salad or veggies with at least 4 meals everyday.

I will eat 6-7 small meals per day from 7 a.m. to 8 or 9 p.m.

Each meal will have at least 30g's protein in it, and three meals will have carb sources (earlier in day, and meals 4-7 will have no carbs)

Im starting at 2800 calories and reducing every 2 weeks until I reach around 2000 per day. I figure it will be easy to maintain at that level.

No junk food. No sugars. Only water to drink and ultra clean fat, protein & carb sources.

please give me some suggestions if anyone seens errors, thanks

If you expect ANYONE (including yourself) to believe that you can sustain that (with no junk food at all) for 12 weeks, you're fucking kidding yourself.  How about you go on a REASONABLE diet year-round and you'll never have to put up with this cutting crap ever again?  And, assuming you're 100% natty, prepare to lose a shitload of muscle no matter how much protein you ingest. 

I speak from experience.  When I was younger, I was into the bulking and cutting myths, but now I just watch my diet year-round (allowing junk food and other crap occasionally), and I'm always in good shape.

[The Showstoppa]

the good thing for coonsack is that he doesn't have any muscle mass to begin with, so losing it is impossible.

[johnnynoname]

Yes all that slow walking is the biggest waste of time ever
HIIT is much better, takes 15min instead of 45 + your fitness improves too
How do you incorporate it into your weekly training?

I do my HIIT running first thing in the morning on a empty stomach, 4 times a week. 
In terms of "type", I'm a firm believer in the "Tabata Protocol" so i do Tabata sprints
on morning where i don't do HIIT running, I do some basic roadwork just for the fun of it

I'm also a firm believer in doing post-weight workout Burpees, tabata style

[chainsaw]

goal: lose as much bodyfat as possible

The only foods I will be ingesting are as follows:

Protein: egg whites, chicken, salmon, steak (no whey shakes - the 1 hour window after workout is a myth - for carbs as well as protein absorption)

Carbs:  oatmeal, sweet potato's, white potato's, brown rice

fats: oils. Also, fish makes up a significant amount of my protein intake

salad or veggies with at least 4 meals everyday.

I will eat 6-7 small meals per day from 7 a.m. to 8 or 9 p.m.

Each meal will have at least 30g's protein in it, and three meals will have carb sources (earlier in day, and meals 4-7 will have no carbs)

Im starting at 2800 calories and reducing every 2 weeks until I reach around 2000 per day. I figure it will be easy to maintain at that level.

No junk food. No sugars. Only water to drink and ultra clean fat, protein & carb sources.

please give me some suggestions if anyone seens errors, thanks


mostly salmo chick and turkey.

salmon will keep you strong!

[chainsaw]

very good.  more salmon 3-4 times aweek.  a pound a serving.

Im alegend on getbig for my (imported salmon)

King Salmon

[Bobby]

I do my HIIT running first thing in the morning on a empty stomach, 4 times a week. 
In terms of "type", I'm a firm believer in the "Tabata Protocol" so i do Tabata sprints
on morning where i don't do HIIT running, I do some basic roadwork just for the fun of it

I'm also a firm believer in doing post-weight workout Burpees, tabata style

but, but... High intensity requires fuel, don't you burn up muscle when doing it on an empty tank?

[johnnynoname]

but, but... High intensity requires fuel, don't you burn up muscle when doing it on an empty tank?

imho, the 4 minutes that a tabata session isn't long enough to burn any muscle

then again, I do eat quite a few calories during a day

[Bobby]

imho, the 4 minutes that a tabata session isn't long enough to burn any muscle

then again, I do eat quite a few calories during a day

yikes it's only 4 mins

i am doing 10-12 min on stationary bike 1min sprint 1 min rest for 4sets then 30 sec sprint and 30 sec rest for 4 sets

the exercise bike isn't that demanding so i can do 1 minute "sprints" if u can call it that. If i am running, real sprints i can never do 1min I do 4-6 sets of 30sec on 30 off then.

last time i did it was after a wo... can't decide if i should do it in the beginning of it or after...

[johnnynoname]

yikes it's only 4 mins

.

it is a HARD 4 minutes though

well worth it

[boonstack]

thanks guys.

The only cardio I do is HIIT. Usually for 20 minutes in a.m. empty stomach - however, I am beginning to think if i can last 20 minutes - i probably am not going hard enough, even tho its extremlely high intensity.

No matter how great endurance one has (relatively speaking) - sprinting non stop is extremely hard, especially if u do it in 10 - 20 second intervals.

a set for me usually looks like: warmup 1 or 2 minutes

go hard 30 seconds - rest 15
sprint 15 seconds - rest 20
sprint 30 seconds - rest 1 minute etc etc.. not exact figures, but u get the point.

i cant do that low intensity 45 minute walking bullshit.

i usually go in 5 minute intervals with at least a single whole minute of rest.

do this for 4 weeks straight and you will feel like a totally different person - cardio is great

[boonstack]

yikes it's only 4 mins

i am doing 10-12 min on stationary bike 1min sprint 1 min rest for 4sets then 30 sec sprint and 30 sec rest for 4 sets

the exercise bike isn't that demanding so i can do 1 minute "sprints" if u can call it that. If i am running, real sprints i can never do 1min I do 4-6 sets of 30sec on 30 off then.

last time i did it was after a wo... can't decide if i should do it in the beginning of it or after...

I also used to do my cardio session directly after workout. at the time i was on eca stack which worked tremendously considering i was low carb/low cal to boost energy, only problem was it gave me extreme dry mouth during cardio - but results were fantastic.