How to get contest shredded for anyone - discussion

[Palpatine Q]

i never had a problem staying at 10% maybe even less.  i've always been quite lean.  however, carbs have always been a big part of my diet, along with pretty much everyone else in the US.  i never really ate "bodybuilding foods" exclusively; i've mostly counted calories and kept my macronutrient ratios within typical "bodybuilding" ranges.

since several people in this thread claim you can eat no or low carb diets year round, i want to know what you ACTUALLY DO eat year round.  i hate thinking up stuff to eat in the first place, but when you eliminate carbs from the process all i can envision is plate after plate of meat...  how do you prepare that, how do you make it tolerable?  i can't just eat lbs of plain meat and egg whites day in and day out.

if you have no problem staying sub 10 i wouldn't worry about it dude.

I approve this diet on the simplicity factor...If I'm dieting , and not getting the results I want and i'm eating rice, potatoes, granola , Oats, waxy maize, etc...along with my lean protein, green veggies and limited fat intake..now i don't know what to blame. am i holding water from sodium somewhere, is my body storing excess carbs as fat? am i having a reaction to something?..is it a combination of these things?  too many variables

[OTHstrong]

i never had a problem staying at 10% maybe even less.  i've always been quite lean.  however, carbs have always been a big part of my diet... along with pretty much everyone else in the US.  i never really ate "bodybuilding foods" exclusively; i've mostly counted calories and kept my macronutrient ratios within typical "bodybuilding" ranges.

since several people in this thread claim you can eat no or low carb diets year round, i want to know what you ACTUALLY DO eat year round.  i hate thinking up stuff to eat in the first place, but when you eliminate carbs from the process all i can envision is plate after plate of meat...  how do you prepare that, how do you make it tolerable?  i can't just eat lbs of plain meat and egg whites day in and day out.

We owe you some no carb meals  

My favorite; Take a giant topper wear, Cut up 1lb of chicken breast, a full tomato and some romaine lettuce, green peppers and some cucumbers, splash some ms dash and hit up 2 table spoons of 5 calorie per serving dressing, close the lid, shake and you have 2 wonderful meals  

Take talipia fish with some lemon and some asparugus and some diet ginger ale

Hard boiled egg whites mixed with very lean ground beef and brocoli, tastes awesome bro

Shrimp kebobs with green peppers and mushrooms

Turkey breast and green beans

Chicken breast and brocoli with cottage chees.

[arce1988]

  OTH that is great   but it becomes too $    I wish I could eat Kobe Beef and Jumbo Shrimp all day long   but not in this economy

[arce1988]

  Long life to you Galeniko

[flinstones1]

 OTH that is great   but it becomes too $    I wish I could eat Kobe Beef and Jumbo Shrimp all day long   but not in this economy

12 eggs per day- $1.50
1 pound of beef - $5.00
1 pound of fish -  $7.00 (you can find flounder or cod for 7.00 a pound and use cheap cuts for steak)

[OTHstrong]

isnt it cute when women look for that non existant easy way out?

thx for that, i could need some alternatives in my rather pale diet

Hey no problem, love the kebob with just veggies and meat, it plays a tricks on you, if it was on a plate I don't like it but when it's a kebob it's tastes better psycologically, lol I swear  

 OTH that is great   but it becomes too $    I wish I could eat Kobe Beef and Jumbo Shrimp all day long   but not in this economy

Yes can get pricey but it's worth it, remember only 10 weeks right

[cephissus]

thanks for the examples, OTH and gal.  how do you guys prepare meat... in the frying pan, oven, or barbecue?  how much at once?  how long do you store it for?

these days i usually buy about 2 lbs at once, fry it in a pan, and then store in tupperware.  that lasts me two days.  kind of a pain, even this small quantity.

galeniko, what vegetables do you eat, and how do you prepare them?  i couldn't imagine eating 3-5 lbs each day... i barely eat them at all because all i can think of is broccoli, which you have to boil, takes forever, total pain imo.

[OTHstrong]

12 eggs per day- $1.50
1 pound of beef - $5.00
1 pound of fish -  $7.00 (you can find flounder or cod for 7.00 a pound and use cheap cuts for steak)

[arce1988]

 Yep  trust me  I love to spend 100 per day on food   the good old days   eat clean and be happy because of the way you can eat on that kind of budget  

[flinstones1]

Ive never had the balls to get shredded. I just dont give a fuck....of course im scared deep down and dont have the balls to suffer but with time i just stopped caring.

f your not competing whats the point to be that lean? loose 20 pounds of tissue that took your 10 months to build ....look stringy in clothes......sex dive go to shit.....be my guest you homos.

[njflex]

cool thread,,good info,good pics,,,been on both ends of the spectrum keeping a lean build for training and everyday life and staying in shape,,and did some show's in 90's and learned what it means to suffer,dry out to the point your lips are chapped,skin feels like it hurts when ur posing but all for the sake of a trophy and 90 seconds of pleasure posing to a bad song choice,,,

[AVBG]

Great thread! This works!

[cephissus]

i do it cheap way, using deep frozen veggies 2lbs a pack.cooked with nothing i just put them into the pan frozen, then some pepper and salt and the meat that i previously cooked.annd 10minutes later,the meal is done and frankly, it tastes much better than many meals at the chinese restaraunt.

i prepare about 6lbs meat every couple days, and kkeep it in fridge and just warm it up with the frozen veggies.

when im in a hurry i just have a can of green beans with couple chicken breasts and pepper on it.

its really not as bad as ppl think, i look forward to my meals.

sometimes i put yoghurt on them or cottage cheese.

thanks!

so when you make the 6 lbs.  do you fry it? or what?

the problem i have with cooking chicken (which is what i mostly eat) is it's quite nasty if undercooked, so i have to make sure it's fully cooked.  easiest way to do this, i've found, is medium heat and thin slices (if you put the heat too high, the whole thing turns out awful; if it's too thick, it can take FOREVER to cook).  you can buy thin sliced chicken breast, or sometimes i cut up from a larger breast by hand, but then i can only fit about 1lb of meat (cut into these thin strips) into the pan at once.  so i have to cook it one lb at a time, which takes forever!

[OTHstrong]

Great thread! This works!

:)awesome thanks

cool thread,,good info,good pics,,,been on both ends of the spectrum keeping a lean build for training and everyday life and staying in shape,,and did some show's in 90's and learned what it means to suffer,dry out to the point your lips are chapped,skin feels like it hurts when ur posing but all for the sake of a trophy and 90 seconds of pleasure posing to a bad song choice,,,

Always good posts NJ  

but when very lean and entering the beach, there will be this sudden silence and wetting of bikinis.

when out clubbing and very lean and in tank top, there will be these female stares "right here right now" which they cant help themselves to hide.

lighter bodyweight means leaner face, another extra for the whores.

also not so fast gassing out, out of breath.

as for the sex drive, thats nothing that bit hrt and cialis wont fix.

 

LMAO, so true^^^^  

[snx]

As to Arce, who asked about $$. Where I live, I've been able to buy pork tenderloin for about $3/lb. It has less fat than boneless skinless chicken breast. So when I see those prices, I stock up like a bandit.

Cooking it is easy:

Mix together a bunch of spices (pepper, pepper flakes, rosemary, basil, oregano, marjoram, chives, salt, worcester sauce). Rub the spice rub on the meat. Wrap the meat loosely in tinfoil. Put on bbq on lowest heat, on the top rack (where you usually cook the buns), and let it sit until you reach 150 degrees in the middle. Don't put the pork on direct heat...there's no fat in it, so it wants to dry out very easily. Done perfectly.  Usually add onions and carrots to the wrap, and you get all your veggies too.

When I'm feeling very frisky for good food, I pair it with this:

Mix up some fat-free plain greek yogurt, dill, lemon juice, garlic and shredded cucumber...homemade tzatziki (sp?). It's basically just protein, and the tiniest bit of carbs. You don't need more than a 1/4 cup with your meal, so it doesn't add much except protein to the meal.

You have no idea how often I turn to this meal when dieting. At least 2-3 days worth. I always love it. No carbs (except the onions and carrots, and a bit of yogurt).

Know what else helps? Those little packets of powdered gravy, that you add water to. You'd be surprised how few calories there are in those things. I'm not saying go hog wild on them...but maybe when you need it, break out a little gravy and add to the chicken. It's good.

But I'm going to remember the galeniko quote which is epic: when dieting, hunger will be your shadow!

Also, try this in morning on your egg whites only breakfast: try melting a slice of kraft fat-free cheese slice on your egg whites. Has 5g protein, 1g carbs, no fat. So basically, it's like another big egg white. And it really helps the egg whites taste good. That, or salsa, which I eat a lot of when dieting for a show (no cals pretty much, and makes everything taste better).

[njflex]

hamdullah has always looked like a skinned cat,,,but at 50 he is as big as his prime and same or close razor condition... ....  ,,,

[OTHstrong]

Dude,..I just ate a 0.80 lb ribeye after shooting some ghrp6 and I already feel full. Have no idea how people would chow down 2lbs of chicken or meat a day.

That is precisely my point brother, thank you for keeping it real.

See fellows, this is exactly what I am talking about when I say eat unlimited amount of protein.  Eat protein till you drop every day and guess what? it won't amount to much at all.

A rule of thumb for chicken breast (of course depends how cooked) on averag a gram of chicken breast = 1 calorie

1 kilo of chicken breast is enormous amounts of protein and that is only 1000 calories.

[cephissus]

As to Arce, who asked about $$. Where I live, I've been able to buy pork tenderloin for about $3/lb. It has less fat than boneless skinless chicken breast. So when I see those prices, I stock up like a bandit.

Cooking it is easy:

Mix together a bunch of spices (pepper, pepper flakes, rosemary, basil, oregano, marjoram, chives, salt, worcester sauce). Rub the spice rub on the meat. Wrap the meat loosely in tinfoil. Put on bbq on lowest heat, on the top rack (where you usually cook the buns), and let it sit until you reach 150 degrees in the middle. Don't put the pork on direct heat...there's no fat in it, so it wants to dry out very easily. Done perfectly.  Usually add onions and carrots to the wrap, and you get all your veggies too.

When I'm feeling very frisky for good food, I pair it with this:

Mix up some fat-free plain greek yogurt, dill, lemon juice, garlic and shredded cucumber...homemade tzatziki (sp?). It's basically just protein, and the tiniest bit of carbs. You don't need more than a 1/4 cup with your meal, so it doesn't add much except protein to the meal.

You have no idea how often I turn to this meal when dieting. At least 2-3 days worth. I always love it. No carbs (except the onions and carrots, and a bit of yogurt).

Know what else helps? Those little packets of powdered gravy, that you add water to. You'd be surprised how few calories there are in those things. I'm not saying go hog wild on them...but maybe when you need it, break out a little gravy and add to the chicken. It's good.

But I'm going to remember the galeniko quote which is epic: when dieting, hunger will be your shadow!

Also, try this in morning on your egg whites only breakfast: try melting a slice of kraft fat-free cheese slice on your egg whites. Has 5g protein, 1g carbs, no fat. So basically, it's like another big egg white. And it really helps the egg whites taste good. That, or salsa, which I eat a lot of when dieting for a show (no cals pretty much, and makes everything taste better).

great post!

can you use the same spices on chicken?  i'm not a big user of pork loin.

[OTHstrong]

thanks!

so when you make the 6 lbs.  do you fry it? or what?

the problem i have with cooking chicken (which is what i mostly eat) is it's quite nasty if undercooked, so i have to make sure it's fully cooked.  easiest way to do this, i've found, is medium heat and thin slices (if you put the heat too high, the whole thing turns out awful; if it's too thick, it can take FOREVER to cook).  you can buy thin sliced chicken breast, or sometimes i cut up from a larger breast by hand, but then i can only fit about 1lb of meat (cut into these thin strips) into the pan at once.  so i have to cook it one lb at a time, which takes forever!

I boil my chicken breast and that way it ain't so dry either and weighs more. A better filler I find. Try it

[OTHstrong]

As to Arce, who asked about $$. Where I live, I've been able to buy pork tenderloin for about $3/lb. It has less fat than boneless skinless chicken breast. So when I see those prices, I stock up like a bandit.

Cooking it is easy:

Mix together a bunch of spices (pepper, pepper flakes, rosemary, basil, oregano, marjoram, chives, salt, worcester sauce). Rub the spice rub on the meat. Wrap the meat loosely in tinfoil. Put on bbq on lowest heat, on the top rack (where you usually cook the buns), and let it sit until you reach 150 degrees in the middle. Don't put the pork on direct heat...there's no fat in it, so it wants to dry out very easily. Done perfectly.  Usually add onions and carrots to the wrap, and you get all your veggies too.

When I'm feeling very frisky for good food, I pair it with this:

Mix up some fat-free plain greek yogurt, dill, lemon juice, garlic and shredded cucumber...homemade tzatziki (sp?). It's basically just protein, and the tiniest bit of carbs. You don't need more than a 1/4 cup with your meal, so it doesn't add much except protein to the meal.

You have no idea how often I turn to this meal when dieting. At least 2-3 days worth. I always love it. No carbs (except the onions and carrots, and a bit of yogurt).

Know what else helps? Those little packets of powdered gravy, that you add water to. You'd be surprised how few calories there are in those things. I'm not saying go hog wild on them...but maybe when you need it, break out a little gravy and add to the chicken. It's good.

But I'm going to remember the galeniko quote which is epic: when dieting, hunger will be your shadow!

Also, try this in morning on your egg whites only breakfast: try melting a slice of kraft fat-free cheese slice on your egg whites. Has 5g protein, 1g carbs, no fat. So basically, it's like another big egg white. And it really helps the egg whites taste good. That, or salsa, which I eat a lot of when dieting for a show (no cals pretty much, and makes everything taste better).

Great post bro, very informative for cephissus

[Palpatine Q]

thanks!

so when you make the 6 lbs.  do you fry it? or what?

the problem i have with cooking chicken (which is what i mostly eat) is it's quite nasty if undercooked, so i have to make sure it's fully cooked.  easiest way to do this, i've found, is medium heat and thin slices (if you put the heat too high, the whole thing turns out awful; if it's too thick, it can take FOREVER to cook).  you can buy thin sliced chicken breast, or sometimes i cut up from a larger breast by hand, but then i can only fit about 1lb of meat (cut into these thin strips) into the pan at once.  so i have to cook it one lb at a time, which takes forever!

buy another pan...LOL, your oven can fit two.

[OTHstrong]

comeon, he has striated glutes and look at the arms details in rear double biceps.

the brachialis is like about to pop out.

here is a guy who also does  low carb dieting.

maybe this is impressive enough for you:

Love this guy, he is a freak and honestly one of the greatest bodybuilder of all time,period. WOW.

[AVBG]

refeed days are ok to maintain a low bfat level, i wouldnt do them to get lean, they just make the diet last longer than needed.

oh and i wouldnt recommend whole refeed days, unless maybe for contest prep, frequent single cheat meals are good enough.

I've been eating like this since 2008 and usually do 2-3 refeed meals a week. Always the last meals of the day mostly on wednesdays and sundays.

[OTHstrong]

refeed days are ok to maintain a low bfat level, i wouldnt do them to get lean, they just make the diet last longer than needed.

oh and i wouldnt recommend whole refeed days, unless maybe for contest prep, frequent single cheat meals are good enough.

I am in agreement and I personal like refeed meals instead of days as well, but for the sake of simplicity and not making this diet too hard    I did an outline for carb load days but like Galeniko said, carb meals once in a while is a better approach.

[OTHstrong]

I've been eating like this since 2008 and usually do 2-3 refeed meals a week. Always the last meals of the day mostly on wednesdays and sundays.

Perfect^^^^