Need to get RIPPED! Please Critique the f*ck out of the DIET!!

[M56M]

Stats:
Weight: 218lbs
BF %: 13%

Protein/Carbs/fats

Meal 1- 8 Egg whites/slice of cheese 25/0/0

Meal 2- Can of tuna/packet of oatmeal 33/32/1.5

Meal 3- 2 slices of wheat bread/4 chicken strips/slice of cheese 45/30/6

Meal 4- slice of cheese/Turkey burger/Veggies 25/20/6.5

Meal 5- PostW shake/Dextrose 50/40/0

Meal 6- Steak or Chicken/V8 Juice 8 Fl oz 40/11/0

Meal 7- Protein Shake 32/7/0

Complete Breakdown:
Protein: 274grams/1,096cals
Carbs: 131grams/1048cals Carbs X (what #) = calories (I used "8")
Fats: 14grams/140cals

Total: 2,284calories

Now i know i need Flaxseed oil when is the best time to incorporate?
And i know that my cals are low, how much more do i need?

AAS usage:
500mg sust/week
*will be adding in EQ in 1 week at 400mg*

Thanks for the help bros.

JK

 

[M56M]

bump

 

[nabiller]

i think carbs have 4.32 cals per gram, not 8.
i think ive read that flax is best taken (2-3 tblspns a day) lunch, dinner, and before bed...
seems to me your not getting enough fats, which would noramlly be good, but i think ive also read that if your not eating enough of the right fat's your body wont shed it, just store it... maybe some natural peanut butter thrown in with a couple of your meals..

 

[Muay Thai Guy]

Stats:
Weight: 218lbs
BF %: 13%

Protein/Carbs/fats

Meal 1- 8 Egg whites/slice of cheese 25/0/0

Meal 2- Can of tuna/packet of oatmeal 33/32/1.5

Meal 3- 2 slices of wheat bread/4 chicken strips/slice of cheese 45/30/6

Meal 4- slice of cheese/Turkey burger/Veggies 25/20/6.5

Meal 5- PostW shake/Dextrose 50/40/0

Meal 6- Steak or Chicken/V8 Juice 8 Fl oz 40/11/0

Meal 7- Protein Shake 32/7/0

Complete Breakdown:
Protein: 274grams/1,096cals
Carbs: 131grams/1048cals Carbs X (what #) = calories (I used "8")
Fats: 14grams/140cals

Total: 2,284calories

Now i know i need Flaxseed oil when is the best time to incorporate?
And i know that my cals are low, how much more do i need?

AAS usage:
500mg sust/week
*will be adding in EQ in 1 week at 400mg*

Thanks for the help bros.

JK

It looks like a decent diet though you're definately not getting engugh fats as nabiller points out! Add 2-3 tbsps of Udos oil to your diet dude!
Also if u really want to get ripped then i would remove the cheese and the Bread, how can cheese not have any fat in it, i don't understand that one lol

Carbs yield approx 4 calories per gram
i think you can shoot for a few more calories but if it's working for u to have that many cals then i suppose it's cool

 

[g32]

Get rid of the cheese and substitute nuts like almonds ,and cashews, also no dextrose . When you say chicken strips how are they cooked ? ( no fried chix strips ). Also you should be taking a thermogenic of some kind, a simple eca stack should work .

 

[Muay Thai Guy]

he's having dextrose post workout which is an ideal carb to have post wirkout g32

also i don't think you *Should* be taking thermogenics
they're nice to have but not a must have

Get a solid diet and work out properly and hard and you will be cool

 

[g32]

no they are must but thermos help increase the metabolism which in turn helps burn more fat especially when dieting thats the purpose of thermos they are made for dieting i dont see why anyone would not include them . and when i diet i dont include dextrose after a workout , i dont want my insulin levels to go up because i dont want to store any calories i want to maintain even insulin levels so i am continously burning fat i dont see how taking dextrose would contribute to burning fat .

 

[Faye]

g32, the dextrose doesn't contribute to fat burning, it stops muscle canibilism. Really, it's a matter of preference and finding what works for you. Post workout carbs have never really worked for me, so I don't use them.


M56M - Lose the cheese and bread. Your lean body mass is about 185 lbs, so you need about 280 grams of protein per day. Also, I don't think it is necessary for a guy your size to cut his carbs quite so much. A revised diet might look like this for example:

Meal 1- 10 Egg whites/3 egg yolks 42.5/5/15 (each white contains 1/2 a gram of carb )

Meal 2- Can of tuna/1/2 cup oatmeal l 33/27/4

Meal 3- 1/2 cup oatmeal/6 oz chicken breast (broiled in the oven 5-8 mins each side) 39/27/5

Meal 4- 8 oz turkey burger/Veggies/ 1 T Flax seed oil or Udo's Oil 44/10/16

Meal 5- PostW shake/Dextrose 50/40/0

Meal 6- Steak or Chicken/V8 Juice 8 Fl oz, 1/2 cup brown rice 40/45/4 (steak and chicken have fat doll)

Meal 7- Protein Shake, 1 2 Natty P.B. 40/15/16

Totals: 289/171/60 = 2380 calories

Note that the meals where you'd take in the most fat have the least amount of carbs, and the meals where you take in the most carbs have the least amount of fat. Still, for a guy your size this seems like it might not be enough food, but you don't really need any more protein. I'd increase carbs slightly if you find that you are hungry.

 

[Muay Thai Guy]

Thermogenics don't raise the metabolism by a great amount, if anything it's a minor increase of about 100300 calories at best on top of ur daily energy expendeture

Most thermos aid in fat burning because of their hunger staving effects

As far as post workout carbs are concerned, they don't only spare musle canibalism, they make sure protein synthesis is as desired, manages cortisol levels thus aiding in recovery and growth

If you don't eat adequately post workout, u won't only be a fat burning machine but a muscle burning machine too, it's ur choice imo but the science is there so look it up i guess

 

[nabiller]

i dont have access to EFA's, so my diet lacks the right fats also. ill get better sources when i get home (25 days YAY!!)
for now im eating pretty much 6 times a day, mostly egg whites, oatmeal, lean meat, tuna, fish and veggies.. for the fats im eating about 2-3 oz of peanut butter a day, 1.5 before bed, and about 1 @ at 2pm and 5pm..

my workout is pretty close to bedtime (8-9), after that i drink a protein shake, and at 930 or so ill eat 1.5 oz of peanut butter. not much but i gotta deal with what i can ya'know?

 

[Muay Thai Guy]

Peanut butter's good nabiller, has good fats
Are u having any carbs post workout?

 

[Got Fina?]

I would get rid of the cheese and lower ur carbs a bit to maye like 50-100/day..

 

[rjx]

Protein - 4 cals
Carbs - 4 cals
Fat - 9 cals

 

[M56M]

Well i guess the cheese has to go then, and i will try to cut out the bread also. Even though i love the Wheat bread and chicken stip sandwichs, and the strips are not fried by the way.

Faye,

I like that diet and i am goign to try to implement it. I have had great success so far with the diet that i posted, BUT i believe if i tweak it even better, the results will follow. Thanks for all the help guys, i really do appreciate it.

Any other comments are apprecaited. thanks.

M56M

 

[M56M]

What is good to cook turkey burgers, chicken, steak...

Canola oil(Cholestorol free)
Extra Virgin Olive Oil
Pam

Can't i get my EFA's from E. Virgin Olive oil also???

Or is grill and broil my only options???

M56M

 

[acxel]

ok i agree with most of what every one is saying but id get a little more strict definetly no bread or dextrose or even the v8 I'd suggest a meal more like this :
1: 6oz london broil 5 egg whites and 1 whole egg 1 serving oatmeal 2:10 oz chicken breast , 5 oz sweet potato , 4to 5 oz green veggie
3: two cans tuna with 1tbls spoon efa"s plus fiber pills
4:10 oz chicken breast 5 oz sweet potato, 4 to 5 oz green veggies
5:muscle milk protein shake +1 scoop whey , small green salad with 1 tblspoon efas
6:8oz london broil , 8 to 10 oz green veggies....
then follow a 3/1 program when after 3 days bump up carbs to 8 oz of sweet potato
now for a more dramatic apppearance when u get below the 6 to 8 % mark go on a cyclycal ketogenic diet where you eat protien and get most of your fats from efas all week and then you eat high amounts of good clean carbs on the weekend for more info e-mail me.

 

[M56M]

I mean that looks like a GREAT diet, the only problem is buying London Broil. Everything else is pretty easy access.

M56M

 

[acxel]

well then extra lean ground hamburger the red meat will help you feeling good and full