Diet Starting 11/1/05

[gyumpin]

I'm going to start with a little history. For as long as I can remember, I was fat. I've seen pictures of me when I was like 3 tears old when I was skinny, but I can't remember that. I would diet, and fail, diet and fail, the vicious cycle that I know some of you know well. I would go the gym, but eat like a pig. I weighed in at a cool 236 pounds when I was 21; mind you I'm 5'6". That year, my chick broke my heart, so instead of getting depressed, I hit the gym hard. I lost 76 lbs. in six months (I know it was retarded). I would do cardio everyday, and eat very little. I was so happy. I had never done anything like that before. I had lost 50 lbs. when I was 14, but that was due to bulimia and it all came back anyway. With the loss of the 76 lbs., I lost so much muscle as well. I was never as strong as I was when I was fat. But, I didn't care about that, and I really don't care how strong I am now. For the last couple of years, I started AAS. But the only really good results were when I first did it, and it was diminishing returns after that. I kept juicing, and kicking up the dosage, with less and less results. During this time, I took up drinking, which before I was 23, had never done before. It got to where I was drinking everyday. Anyway enough, with the boring tuff, here is the current situation:
1. I have stopped drinking
2. I've gotten off the juice
3. I'm 185 lbs. w/ approx 13-15% BF.

I've read some any articles through the years, and have applied my own personal experiences also. But now, I'm ready to get started the right way. I want to not only look better, but feel better. Here is my new diet/exercise program, please critique:

7 am wake up
8am MEAL #1 (6 egg whites, oatmeal)
11 am MEAL #2 (1 can tuna/chkn breast or fish , 1 slice whole wheat bread)
1 pm MEAL # 3 (1 can tuna/chkn breast or fish , 1 slice whole wheat bread)
3 pm MEAL #4 (Meal replacement shake (usually myoplex)
6 pm 1 hour lifting+ 30 min cardio (take wed and Sunday off both)
8 pm MEAL #5 1 can tuna or chicken breast or fish
10 pm MEAL #6 whey protein, mal, dex

I’ve been reading Pintoca’s stuff and I really want to try it. I work from 8 to 5, so my work out time can't be adjusted. I appreciate any feedback.

 

[Guinness5.0]

Congrats on the life changes. I quit drinking a year ago (almost to the day) and my life continues to improve b/c I now face my problems rather than attempt to escape them.

Anywho, I see two glaring problems with yoru plan - there's almost zero fat in there, and you're taking in simple carbs right before bed.

Overall, creating caloric deficit is priority #1. But you've gotta have some balance with your macros. You'll be miserable with no fat whatsoever, you'll hamper your fat loss efforts, and your health will suffer. A really easy way to get some fat in would be to eat several of your tuna/chicken meals as salads w/ an oil-based salad dressing (I'm a fan of the "salad in a bag" kits you can get at the grocery store - no rinsing/prep)and ditch the bread. That way not only do you get your fats in but you add TONS of vits/mins and fiber. Also, salmon is a great healthy fat source.

That last meal is gonna cause a big fat insulin spike right before you go to bed, which is a no-no. Instead of detrose/malt, try all natural peanut butter and the protein powder.

 

[gyumpin]

Should I replace MEAL #6 to PWO, and then have just palin tuna orchicken before bed? I am also adding flax seed in the morning. I am not high on the bread either. i can always replace it with "salad in a bag".

 

[Guinness5.0]

yeah, the mal./dext shake is what you want to have right when you're done working out.

 

[habitualhealth]

Best of luck!! You came to the right place for sure. Stay focused and don't lose your motivation.

 

[dgatehouse]

Awesome, and good luck on your goals! I'm pretty much the same way, I was the fat kid through school. Starved myself in high school to get smaller but when I stopped that always gained mainly fat. Probably screwed up a lot of things later with drinking and other stuff as well.

From your stats though you're not bad. When I figured everything out I was I think 20 or 21% when I started dieting seriously. I now refuse to go into the double digits. Here are some of my tips:
Drink a lot of water, no such thing as too much. Don't cheat on your diet. If you need to cheat schedule it. Some people say two cheat meals a week I do one cheat day every two days but it really matters what works for you. Eat clean, get good sources of protein, unprocessed carbs, and healthy fats like flax, fish, and all natural peanut butter.

Most important don't beat yourself up too much if you screw up. Don't get frustrated and quit, the cheat meals will help with this. Also, you can do it and don't ever forget that. In my opinion genetics are just an excuse for some people.

 

[gyumpin]

Thanks for the feed back. I've been through the diet cycle so many times. and to be honest, it's not that I'm overweight, I just want to look my best. I feel so motivated that I don't want to cheat on my diet or even drink. Plus I think it helps that my girl is doing it with me. We both stopped drinking and eating bad foods. It makes it a lot easier.

 

[mm107]

Thanks for the feed back. I've been through the diet cycle so many times. and to be honest, it's not that I'm overweight, I just want to look my best. I feel so motivated that I don't want to cheat on my diet or even drink. Plus I think it helps that my girl is doing it with me. We both stopped drinking and eating bad foods. It makes it a lot easier.

Hey bro, very glad you made the choice to get healthy. Last Jan 2005 i was 240lbs. I know at this post am 160-165 with 11-12%Bf. DIET DIET DIET is key.

My only advice is try to get more real foods in and less MRP's. But hey if you just cant sometimes you cant.

I think my best part of my diet was breakfast and nightime snack. My breakfast consisted of Brown Rice and Egg Whites with Protien shake(whey) + No Fat or 1%Milk. Great Breakfast.

It has Great Carbs and 25g of REAL Food Protein. And 24-30grams of protein from the Shake.

I also ate 2-3 cans of tuna (MINIMUM) for the day.

I ate 1900Cals Max. I am 6'0.

Good Luck with the Diet bro, or maybe you should start calling it a lifetime change instead of a diet.

Also about you and your girl on diet together. I believe, someonplease correct me if im wrong, that WOMEN loose weight SLOWER then MEN. So this will be a big mental block for her if she sees you shedding 2-5lbs/week and she can barely hit 2lbs/week. I believe this is because as men we have a ton more testosterone and testosterone is very anabolic. so be supportive and dont brag too much around her. Shit brag all you want to her if she wasnt on diet(like i do), and brag to you pals, because you know....Weightloss is one of the hardest tast someone can put themsevs through. It is a mental and pyhsical battle that you will overcome and win.

My other advice is TAKE PHOTOS to progress your diet. Seeing is believing. And if you are going to gym you will loose fat, but put on muscle at the same time so the scales will lie to you. Track your progress via pictures like i did. Take photos every 2 weeks or even everymonth. You will see the progress and be like holy shit i wonder what im going to look like in 2 more weeks. If you read s0me of my posts my progress pics are very inpsirational tool for me.

Cheat Meals. Need Love them, Use them wisely. Even tho it might be a "cheat" day, be smart about it. Atleast have your protein levels as high as it would be on a regualr day. also, try to make it worth the cheat meal also. I hate the cheat meals where im like wtf i shoulda never got that.....

So Remember Keep protein High. Eat Healthy Carbs Early in the day(i prefer before 4-5pm if i can) And AM Cardio will Shed Fat!

Also, Make sure you dont neglect you Fats. (EFA's) eat your nuts, fish, etc. Fat has a direct effect on testosterone. So dont neglect them.

Also, i would recomend going to the dr and getting bloodwork done. Maybe hypothyroidism? Hey you never know......

Be Safe, Good Luck PM me if you need anything....

Also, i can recomend a very Good ECA stack, but throw that in mid-diet to shock ya system again. GOOD LUCK MATE!

 

[Guinness5.0]

Another good tool is a measuring tape. Google myotape. I bought mine a the grocery store in the health food aisle. It's looped so one person can use it (you'll see what I mean when you google it).

I bring it up b/c though my weight has just BARELY changed as I've started to diet, my belly has shrunk an inch. So I'm doing something right despite what the scale says.

 

[mm107]

Another good tool is a measuring tape. Google myotape. I bought mine a the grocery store in the health food aisle. It's looped so one person can use it (you'll see what I mean when you google it).

I bring it up b/c though my weight has just BARELY changed as I've started to diet, my belly has shrunk an inch. So I'm doing something right despite what the scale says.

exactly! thats why pics are great and the myptape and body fat calipers should be picked up!