My diet needs some Fyre!

[titanium4321]

hey guys. I have been bulking for the past 9 months and want to get lean and preserve as much muscle as possible. I am 230lbs and my diet consists of.

7:30 am 7 egg whites, 1 slice of lowfat cheese, 1 cup of coffee, no sugar

10 am 1 chicken breast, 1 cup brown rice

1 pm 1 chicken breast, 1 cup brown rice


4pm 1 chicken breast or 1 packect tuna


6pm- 8 workout


8:30 pm 2 chicken breast


I have never really leaned out and that is my goal. Is there a particular ratio of protien/fats/and carbs i should be going by?

how many grams of protien/fats/and carbs should i be consuming each day to preserve muscle and burn fat?I can be very disciplined when dieting! I would appreciate all feedback.
This is my base diet that i knowe needs some additions so please feel free to critique.Thanks-titanium

 

[Fyre]

hey guys. I have been bulking for the past 9 months and want to get lean and preserve as much muscle as possible. I am 230lbs and my diet consists of.

7:30 am 7 egg whites, 1 slice of lowfat cheese, 1 cup of coffee, no sugar

10 am 1 chicken breast, 1 cup brown rice

1 pm 1 chicken breast, 1 cup brown rice


4pm 1 chicken breast or 1 packect tuna


6pm- 8 workout


8:30 pm 2 chicken breast


I have never really leaned out and that is my goal. Is there a particular ratio of protien/fats/and carbs i should be going by?

how many grams of protien/fats/and carbs should i be consuming each day to preserve muscle and burn fat?I can be very disciplined when dieting! I would appreciate all feedback.
This is my base diet that i knowe needs some additions so please feel free to critique.Thanks-titanium

Welcome to Steroidology!
Okay, first up, let's add some good old oatmeal to that first meal. I prefer the plain oats as opposed to the package oats. So, add in a cup of cooked oats with some splenda and cinnamon to your egg whites. (I would up it to 8-10 egg whites too)
Meal two looks good just maybe add some veggies in there as well.
Meal three looks good too but you might want to substitute the rice for a sweet potato for a little variety.
Your meal four is your preworkout meal so you need to add some carbs in there as well. Another serving of oats along with a smaller portion of protein would work well here. I usually have a scoop of whey or some egg whites and oats for my preworkout meal.
Your first post workout meal should be a quick source of high glycemic carbs and protein. The easiest way to get what you need is to have a 2:1 ratio of carbs to protein. 2 scoops of whey with 80grams of dextrose. Is the 8:00 meal your last meal? do you go to bed early or can we squeeze another meal in there?
I'd also suggest taking in a couple of tablespoons of Udo's oil in a day.
I'd suggest one tablespoon in the morning and one tablespoon with your before bed meal which should consist of a slower absorbing protein and your efa's(udo's). If the 8:30 meal is your before bed meal, that has to change. I'd switch it to cottage cheese and your Udo's Oil.

 

[titanium4321]

I usually go to bed around 10:30 or 11pm. Should i add another meal or adjust the 8:30 meal. Also what ratio of protien/fats/carbs and how much protien and calories do you think i should be consuming per day?Do you suggest any supplements ?
One final ?, what is Udo's oil? Thanks for your help. I must admit that i'm a little intrigued by you Fyre. Its prob the cool name.

 

[Fyre]

I usually go to bed around 10:30 or 11pm. Should i add another meal or adjust the 8:30 meal. Also what ratio of protien/fats/carbs and how much protien and calories do you think i should be consuming per day?Do you suggest any supplements ?
One final ?, what is Udo's oil? Thanks for your help. I must admit that i'm a little intrigued by you Fyre. Its prob the cool name.

Okay, well your 8pm meal is fine then but maybe add some veggies in there as well as the chicken breasts. Then just before bed, have a cup of cottage cheese with some Udo's Oil or you could have a whey/casein protein blend with your oil. Udo's oil is a efa blend. It uses a blend of oils rather than just flax oil. Tastes much better too!
Well in terms of caloric breakdown, that's really a personal choice. I like a 40/40/20 split (protein/carbs/fat) but once again that's a personal choice. It's not too low in anything. You can get all your nutrients within that split and it works well for leaning out. You would need to take in at least 230 grams of protein per day and the diet that you've given is not quite there. Do you take any whey shakes?
That would be perfect for you to add a couple scoops of whey in there once or twice a day. Your post workout shake would be one of them and then you could squeeze another one in there as well. That would bring you to approximately 280-300g of protein(depending on the size of chicken breasts). That shouldn't be too difficult as it's only 50 grams of protein per meal or 43grams per meal if you add in a seventh meal

 

[Fyre]

On a personal note, I'm honestly not a big calorie counter. I would prefer to just make sure I'm taking in protein at each meal. I also make sure that I take in at least two tablespoons of Udo's per meal. Some days our caloric requirements are higher and some days they aren't so I'm not a big fan of counting calories. A rule of thumb for me is to make sure that I'm taking in protein at each meal(6-8 meals), I have at least two tablespoons of udo's a day, I have at least 2-3 servings of greens a day and that my complex carbs come from clean sources such as oats, and sweet potatoes. I don't like rice but brown rice is a good source too. As mentioned earlier, another rule for me is to make sure I'm doing that 2:1 simple carbs: protein post workout. But as I mentioned above, if you are going to count calories, then I like the 40/40/20 split.
Are you going to use any thermogenics?

 

[titanium4321]

Thanks!!!!! I usually take a yellow sub about an hour before I workout.
I have some clen as well. What do your suggest. I probably have about 15 lbs of fat to lose to be shredded .
Im gonna do 30min on tread 5x per week as well.

Im hoping to achiev some good results by june 1 but my main goal is to maintain as much muscle as posssible.

Thanks for the help
Titanium

 

[Fyre]

Thanks!!!!! I usually take a yellow sub about an hour before I workout.
I have some clen as well. What do your suggest. I probably have about 15 lbs of fat to lose to be shredded .
Im gonna do 30min on tread 5x per week as well.

Im hoping to achiev some good results by june 1 but my main goal is to maintain as much muscle as posssible.

Thanks for the help
Titanium

forgive me, but what is a yellow sub? is that like a stimulant?
Have you used Clen before? What do you have liquid or tabs?
With your treadmill work, try doing interval training.(2 minute run, 1 minutes walk, 2 minute run, 1 minute walk........)
Interval training is awesome for leaning out and maintaining muscle.

 

[titanium4321]

Sorry for being presumptuous
A yellow sub contains the following:


Amount Per Capsule
Proprietary Blend 840 Mg †

Ephedra Extract, supplying 12.5 Mg. ephedrine alkaloids. Kola Nut Extract, supplying 200 Mg. caffeine alkaloids. White Willow Bark, supplying naturally occurring aspirin. Chromium.

I have the tabsof clen. I cant take much though, it makes me feel like crap 2-3 tabs per day. 2 days on- 2 off . I also have some phentermine 30 mg caps, but I concerned about the appetite suppressing effect.


I will try the circuit training. I just ordered a bottle of Udo's oil. Two tablespoons per meal right? so like 6-8 tablespoons a day? Im going to buy some cottage cheese as well. do you recommend low fat cootage cheese? youve been such a great help. i really appreciate you sharing your knowledge with me. Thanks

 

[Fyre]

Sorry for being presumptuous
A yellow sub contains the following:


Amount Per Capsule
Proprietary Blend 840 Mg †

Ephedra Extract, supplying 12.5 Mg. ephedrine alkaloids. Kola Nut Extract, supplying 200 Mg. caffeine alkaloids. White Willow Bark, supplying naturally occurring aspirin. Chromium.

I have the tabsof clen. I cant take much though, it makes me feel like crap 2-3 tabs per day. 2 days on- 2 off . I also have some phentermine 30 mg caps, but I concerned about the appetite suppressing effect.


I will try the circuit training. I just ordered a bottle of Udo's oil. Two tablespoons per meal right? so like 6-8 tablespoons a day? Im going to buy some cottage cheese as well. do you recommend low fat cootage cheese? youve been such a great help. i really appreciate you sharing your knowledge with me. Thanks

Okay well firstly, the clen should be done two weeks on and two weeks off. On your off weeks, you can do your yellow subs(hehehe).
No, you don't need two tablespoons of udo's per meal. Just take in at least two tablespoons a day. Three tablespoons a day would be ideal as that would provide you with 45g of good fats. Oh and one more thing, I highly suggest if you are taking the Clen, to get yourself some Taurine powder or Taurine capsules. This will help prevent any cramping that might happen whilst on Clen. Also, try to drink at least one gallon of water per day. 3-5 grams of Taurine a day ought to do it for ya'. In terms of what type of cottage cheese, I would suggest 1% cottage cheese.
Definitely let me know how you are doing and by all means, ask questions if you have any.