Food Log

[jwo02]

I'm trying to get a general idea of a diet here so please give me some feedback.


Age: XX
Weight: 176is
Height: 5'10''
Goal: CUT BODYFAT/GET FUCKING JACKED


1st:
2 mile jog on an empty stomach
3 eggs, 6 pieces of buttered wheat toast(some say fats in butter good for you, should I keep buttered or no?)


2nd:
30-45 minute workout, leg day
40 gram protein, 0 carb Isopure drink


3rd:
2 mile jog when I started feeling stomach acid(that means empty stomach, right?)
1.5 sirloin steaks


4th:
15 gram protein Atkins shake containing 4 grams of carbs, 1 being a sugar gram


5th(not yet):
1 steak, 1 chicken breast, 3 scrambled eggs


6th:
1 red apple with ANPB


Please critique this for me. I now have some ANPB to throw in the mix, should I? When and where?

 

[desmond]

I don't like your diet.

Sure the macros are OK (212p: 141C; 84F; 2100-2200 cals approx, maybe a bit light on food), but there are many htings I don't like:

(1) cardio and leg workout so close together (except I guess 2 miles is not a massive amount of cardio)
(2) butter is not a healthy fat, and ur already getting 15g of fat from the eggs, you do not need 30+ fat for breakfast which the insulin spike of 6 pieces of toast
(3) 6 pieces of toast for breakfat? Spread thse out. YOu need PWO carbs - move some of breakfast carbs to PWO
(4) meal 4 should be bigger
(5) where are fiberous veggies, and omega 3. ALNB is not essential but fine.
(6) no acid in ur stomach doesn't mean u have an empty stomach. It normally occurs when you have pushed ur body to the limit - e.g., once I cycled 20km, played 3 hours of tennis, and then cycled back home and started getting that acid feeling. I don't think it would happen after 2 miles
97) consider whey orleucine pre-morning cardio

 

[housemusik83]

your trying to get "fucking jacked" eating like a bird?? you need to EAT a whole lot more food than this bro, just eat everything in sight

 

[housemusik83]

what is your current bf anyway? and what is your goal cut fat or gain muscle mass??

 

[desmond]

your trying to get "fucking jacked" eating like a bird?? you need to EAT a whole lot more food than this bro, just eat everything in sight

He says he wants to cut body fat, so I assumed jacked meant ripped.

Also, note his breakfast is a cluster bomb of cals - 6 slices of bread buttered, with 3 eggs. That is 1200+ cals for breakfast

 

[jwo02]

Not six slices every day. That's how it happenned today, usually it's four.


Notes:
--Don't butter toast
--More on meal four(I'm waiting for cash to get some whey, stealing my dad's shakes till then...I already knew this meal sucked)
--Cardio and legs are HOURS apart, you just can't tell that on this timeline


Questions:
--You mentioned vegetables. I'm trying to be carb restrictive, should I still throw in a sweet potato somewhere?


Thanks for the help guys.


EDIT:

I just had another 15 gram protein shake. I guess three a day is ok, right? It wont be an issue with carbs once I get my Isopure powder.

 

[desmond]

(1) You should read Tat's sticky.

(2)
Then use cron-o-meter, and fitday or soemthing to track your macros, and people can give u more helpful information. You have cardio, then weights, then cardio - please be clearer in what ur doing? is ur cardio post weights immediately after or what?

AS for veggies, I was referring to things like spinach, brocolli, tomatoes, mushrooms which have minimial amounts of net carbs. Sweet potato is a good starch, and can if you want replace things like toast (it is better than toast)

 

[jwo02]

I did cardio first thing that morning, worked out around 11:00, then did cardio again at 5:00.


Today I'm running to the gym(about 4 miles from my house), working out, and then running back home.


Is that ok?

 

[housemusik83]

try to throw some oatmeal as well to replace the toast

 

[jwo02]

TODAY


1st:
3 eggs, 5 pieces unbuttered wheat toast


2nd:
3.7 mile run to the gym
Adrenalyn preworkout drink, 6 carbs
Upper body workout
40 gram protein Isopure drink
4.2 mile walk back home(different route)


3rd:
1 steak, 1 chicken breast
15 gram protein Atkins shake


4th:
2 steaks


I'm trying to completely starve my body of carbs by consuming them early morning only. This should make my body have to burn fat for energy, correct?

 

[Rage-Of-Sparta]

you still need carbs post workout during your anabolic window
it looks like you are doing WAY too much cardio
and you have pretty much dropped all your carbs
that is a recipe for disaster in the sense of catabolizm
sure you are going to lose weight but at what cost of your hard earned muscle?
and at 176 how much possible fat can you have?
your focus needs to be on building muscle plain and simple
not bulking not cutting
200-250 grams of protein from meats, eggs, fish, whey
300-400 grams of LOW GI carbs (oats, sweet tater, rice, fruits)
Except post WO when you should have waxy, dextrose, or at least gatorade
50-100 grams of EFAs from ANPB, fish oil, almonds

 

[jwo02]

How much protein do you think I'm getting these past two food logs?


I don't have lots of fat but I have deposits in places that are very noticeable. I want it to buuuurn.

 

[jwo02]

TODAY


1st 11:00 AM:
3 eggs, 4 pieces of wheat toast


2nd 11:30 AM:
2 mile run


3rd 12:30 PM:
30-45 minute upper body workout
40 gram protein, 0 carb Isopure drink


4th 1:00-2:00 PM
1 steak, 1 chicken breast, 1 red apple with ANPB(taking advice on postworkout carbs)


5th 4:30 PM:
15 gram protein Atkins shake


6th(not yet):
2 steaks, 2-3 eggs
FUCKALERT: Ate 2 cupcakes at work, snacked on peanuts throughout the night...MOTHERFUCKER


Is it ok to be consuming fats from eggs late in the day(probably wont get dinner till 11:30 tonight)?


Hopefully I can pass on the Oreos at work. I love those mother fuckers.


Thanks for any and all help guys.

 

[dabuffguy]

Here's another problem. Don't run to the gym.


You waste all of your energy running before the gym in order to stay lean. You'll never get jacked doing this bro. Cardio before lifting is the wrong way to go. Use that energy to lift weights.


6 pieces of toast with 3 eggs is not 1200 calories Desmond. A heavy bread is 100 calories/slice. and If he is putting on 7 grams of butter per slice plus whole eggs(the other 600 calories comes FROM FAT!), he's gonna have a fucking heart attack.





You're doing too much cardio. You'll never put on mass doing that much cardio and eating so little.

3500 calories. Cardio 3x per week for 30 minutes a piece AFTER you workout(then you'd only need 15 minutes, or on a separate day from lifting altogether.


You're fairly lean as is bro. Get some mass on you before you try and get ripped. Just don't go over board with the sugars and simple carbs and you'll be fine with staying lean.



It basically sounds like you want to shredd up and get massive. That is impossible to do both of those at the same time.



Choose size or definition. You won't get both. I'd suggest you go for size. Definition will come easily compared to absolute mass.



Why are you taking a shake at the same time as eating meat?

Spread out the protein intake. Your body won't digest and use 100 grams of protein in 2 hours. It doesn't work like that.

 

[dabuffguy]

TODAY


1st 11:00 AM:
3 eggs, 4 pieces of wheat toast

550 calories, 20 grams of protein



2nd 11:30 AM:
2 mile run

-200 calories


3rd 12:30 PM:
30-45 minute upper body workout
40 gram protein, 0 carb Isopure drink

160 calories - 200 calories from lifting


4th 1:00-2:00 PM
1 steak, 1 chicken breast, 1 red apple with ANPB(taking advice on postworkout carbs) Post workout carbs go BEFORE your ISOPURE protein shake

Assuming both are lean 8 ounce cuts, 100 grams of protein, 700 calories


5th 4:30 PM:
15 gram protein Atkins shake

60 calories


6th(not yet):
1 steak, 1 chicken breast, 2-3 eggs

110 protein (600 calories)


Is it ok to be consuming fats from eggs late in the day(probably wont get dinner till 11:30 tonight)?


Hopefully I can pass on the Oreos at work. I love those mother fuckers.


Thanks for any and all help guys.

totalling up my comments, and assuming a body weight of 178 pounds you have:

About 1200 calories minus maintanance calories for sleep and normal bodily functions (breathing, living basically) of 1500 calories. You are at negative 100 calories for maintanance. The only reason you don't lose weight is because your protein intake is high (about 250-275 grams)



Now you see why you don't gain weight? You are in defecit calorie mode. You need to be at +500 to put on some good weight at an acceptable place.


eat more carbs(vegetables too) and drink milk, do less cardio and you will gain weight


You need lots of workers and materials to build a large house. You'll never get a large house without those things.


Sit down and write out a diet plan. Count the calories on the nutrition labels and write them down. Don't assume you have enough. Know you do.

 

[mphowells]

mate I'd be eating much more vegetables and probably throwing a few more shakes in the mix if you are restricted to eating more.

 

[jwo02]

Thanks you DBG...that's what I needed to see.


As far as maintaining muscle goes...I have noticed they become more fatigued in my work outs, but I still bang out all my reps, even if I have to stop for a second.


You say I'm a fairly lean guy...that picture you saw of me my midsection was flexed...I can post up unflexed pictures...it's not pretty. My guess is 18-21% BF.

 

[dabuffguy]

Thanks you DBG...that's what I needed to see.


As far as maintaining muscle goes...I have noticed they become more fatigued in my work outs, but I still bang out all my reps, even if I have to stop for a second.


You say I'm a fairly lean guy...that picture you saw of me my midsection was flexed...I can post up unflexed pictures...it's not pretty. My guess is 18-21% BF.

No bro, 20 BF is pretty chubby. I'd put you around 14-15% max.

 

[jwo02]

YESTERDAY(as far as I can recall)


1st:
4.2 mile run to gym
Upper body workout
Girl gives ride home
3 eggs, 1 piece of wheat toast covered in ANPB


2nd:
2 chicken breasts with some Texas Pete, 15 gram protein Atkins shake, 1 piece wheat toast covered in ANPB


3rd:
Got to work and some jackass made cake...3 very small pieces...kids pizza miscook...1 piece of it, snacked on peanuts throughout the night(FUCK)


4th:
2 steaks, a couple pieces of green apple


It all goes to shit when I get to work.


Notes:
--Muscles become fatigued more quickly with carb deficit
--Strength doesn't seem to have suffered YET, just the actual endurance of the muscle group
--Calming effects of running are a big plus when your life is as hectic as mine...number one reason to keep it up
--Hungry at night even after putting down 2 steaks

 

[dabuffguy]

YESTERDAY(as far as I can recall)


1st:
4.2 mile run to gym
Upper body workout
Girl gives ride home
3 eggs, 1 piece of wheat toast covered in ANPB


2nd:
2 chicken breasts with some Texas Pete, 15 gram protein Atkins shake, 1 piece wheat toast covered in ANPB


3rd:
Got to work and some jackass made cake...3 very small pieces...kids pizza miscook...1 piece of it, snacked on peanuts throughout the night(FUCK)


4th:
2 steaks, a couple pieces of green apple


It all goes to shit when I get to work.


Notes:
--Muscles become fatigued more quickly with carb deficit
--Strength doesn't seem to have suffered YET, just the actual endurance of the muscle group
--Calming effects of running are a big plus when your life is as hectic as mine...number one reason to keep it up
--Hungry at night even after putting down 2 steaks

I'm telling you bro.

CUT OUT the cardio before lifting.



Don't ever go and lift weights without eating either. And after cardio and not eating, you are just giving your body every reason to metabolize muscle. You'll never get far doing this.

Your body breaks down muscle for energy before it uses fat.





You didn't eat anything before the gym, ran for 45 minutes, lifted, and then you only ate 3 eggs and a piece of toast with peanut butter?

You don't need to starve yourelf to get ripped.


You have 2 goals:

Get ripped, get jacked.

1) You will not get jacked ever eating like you are.

2) Your cardio (especially without eating) is breaking down your muscle, which flattens you out, and reducing your definition.



You have got to pick 1 goal or the other. At your current state, if you would rather be ripped than jacked, you are going to end up smaller and weaker, making getting ripped even harder because you have less muscle. Unless you genetically maintain 10% bf like some people, you will never get ripped and stay your size.


Eat like a beast and train like a beast. Go for mass, and the definition will follow. Getting ripped with an extra 15-20 pounds of lean mass is much easier, and you end up looking 1000x better. Having more muscle requires more calories, and the calorie requirement eventually balances out and you begin to stay leaner the bigger you get without any additional effort at all. I eat cookies and shit like that about 3 times a week and stay at 13% BF on a bulking diet because I have much greater lean mass than I used to. And I do zero cardio.

 

[jwo02]

Thank you form now on I will be doing my cardio after my workouts.


I have upped my carb intake slightly by addming quaker maple and brown sugar oatmeal with 2% milk to my diet. It will be PWO.


You're insightful...I would cut back on the cardio but like I said it just eases my mind so much and I have a lot of shit on me. Now that I started and got the calming effects I can't stop.


Will update with yesterdays food intake when I get back form the probation office.

 

[dabuffguy]

Thank you form now on I will be doing my cardio after my workouts.


I have upped my carb intake slightly by addming quaker maple and brown sugar oatmeal with 2% milk to my diet. It will be PWO.


You're insightful...I would cut back on the cardio but like I said it just eases my mind so much and I have a lot of shit on me. Now that I started and got the calming effects I can't stop.


Will update with yesterdays food intake when I get back form the probation office.

You won't need to do cardio for more than 20 minutes after lifting. You're body won't burn fat until you've gotten rid of glycogen stores, which will deplete while lifting. Anymore than 20 minutes and you are gonna lose muscle mass.

 

[OneBreath]

There's some good advice flowing here. I would just add that you have to start planning your meals at work. This took a long time to get through my THICK ass skull too. If you go to work, and don't

1. Have prepared food with you

or

2. Know exactly where you will go and what you will get during the day (and their calorie content/macro breakdown)

Then you WILL be at the mercy of all the fat ass cubicle workers with their fucking cupcakes, donuts, pastries, jelly beans, chocolate bars, and whatever else their lazy fatasses bring with them. You don't want to be them right? Therefore you CANNOT eat like them.

Go to work with a plan. This is a must.

 

[dabuffguy]

There's some good advice flowing here. I would just add that you have to start planning your meals at work. This took a long time to get through my THICK ass skull too. If you go to work, and don't

1. Have prepared food with you

or

2. Know exactly where you will go and what you will get during the day (and their calorie content/macro breakdown)

Then you WILL be at the mercy of all the fat ass cubicle workers with their fucking cupcakes, donuts, pastries, jelly beans, chocolate bars, and whatever else their lazy fatasses bring with them. You don't want to be them right? Therefore you CANNOT eat like them.

Go to work with a plan. This is a must.

There's a chinese food restaurant near my work that does chicken breast teriyaki with brown rice and cabbage for $5. I do that pretty much everyday. Lean chicken, healthy cabbage and good rice. They give me an extra breast for only $1.00 more too!

 

[jwo02]

See I have my little shitty part time job at a Sagebrush since I'm a student and I go in and have to be around food all night and it kills me.


How bad is it to snack on peanuts? Say I deshell and eat two peanuts every 20 minutes for three hours. Bad?

 

[Rage-Of-Sparta]

cant you bring a meal with you to eat so you
dont have to snack on peanuts for 3 hours?
even a pre mixed shake would do....

 

[dabuffguy]

See I have my little shitty part time job at a Sagebrush since I'm a student and I go in and have to be around food all night and it kills me.


How bad is it to snack on peanuts? Say I deshell and eat two peanuts every 20 minutes for three hours. Bad?

It's better than eating nothing.

Like ROS said, get a ready to drink shake. I do those everyday when I go to school.

 

[jwo02]

I supposse I could do that if they paid me enough where I could buy some whey to make shakes with, no worries though, looking for a second job this week.


Forgot what I ate the day before, but YESTERDAY.


1st(10:45 AM):
Some kind of snack mix containing I think 27 carbs, 2 of those being sugar carbs


2nd(2:00 PM):
8 hott wings with ranch dressing, 1 chop steak with mushroom gravy, 1 plain sweet potato


3rd(3:00 PM):
Half assed upper body workout(supposed to be legs day but went with a friend)
1 shot of 1800


4th(3:30ish PM):
1 red apple with ANPB, 1 Atkins 15 gram protein shake, 1 serving Quaker maple and brown sugar oatmeal with 2% milk


5th(9:00ish PM):
1 piece of some Italian bread in a hospital cafeteria


6th(11:00 PM)
1 steak, 1 serving of the oatmeal with milk


Eating has been off the past two days due to one day being Sunday...not a day where I eat whatever I want but I did eat more cabrs then I would like, snacking on apples with ANPB late at night. The reason it was off yesterday is because the guy that lives with me(basically my bother)...his sister has been in the hospital for meningitis and they induced coma on her and now she has no brain activity and wont come out of it, she's 13 and not expected to make it. I spent the majority of the afternoon and night with him there at the hospital and even didn't get a chance to do my cardio...it was going to be HEAVY since I didn't do my leg routine.

 

[jwo02]

TODAY


1st(10:30)
3 eggs, 4 pieces of unbuttered wheat toast(to be clear, 4 pieces=2 slices of bread)


2nd(12:00)
Lower body workout
1 steak, 1 sweet potato


3rd(2:00):
1/2 cup of oats, no milk today so I put my 15 gram protein Atkins shake with it


4th(not yet):
2 mile run for cardio, so little being today was a lower body workout


EDIT:

Had 1 EAS RTD shake after cardio, 17 grams protein, 4 carbs with 0 of those being from sugar


5th(not yet):
1 steak, 1 chicken breast, 3 egg whites(?)


EDIT:

Had 6 slices of green apple dipped in ANPB. Fucking love it. Damn...make the 14 slices. Couldn't stay away.


How bad is it for fat creation/preservation to snack on apples with ANPB at night? Sometimes I'm still hungry after my steak and chicken. Are the oats too many carbs? I switched to plain Harris Teeter brand oats today and I think it has 1 gram of sugar carbs but maybe like 27 grams total. Seems like a lot.

 

[dabuffguy]

TODAY


1st(10:30)
3 eggs, 4 pieces of unbuttered wheat toast(to be clear, 4 pieces=2 slices of bread)

350 calories 20 gm protein



2nd(12:00)
Lower body workout
1 steak, 1 sweet potato

assuming 8oz steak, 45 grams protein 5 grams fat, 45 carbs (450 calories)


3rd(2:00):
1/2 cup of oats, no milk today so I put my 15 gram protein Atkins shake with it

27 carbs 15 protein (170 calories)


4th(not yet):
2 mile run for cardio, so little being today was a lower body workout


5th(not yet):
1 steak, 1 chicken breast, 3 egg whites(?)

80gm protein 8 gm fat (400 caloreis)


How bad is it for fat creation/preservation to snack on apples with ANPB at night? Sometimes I'm still hungry after my steak and chicken. Are the oats too many carbs? I switched to plain Harris Teeter brand oats today and I think it has 1 gram of sugar carbs but maybe like 27 grams total. Seems like a lot.

So are you going for mass or for definition? Because that's sure isn't "mass" qty of food. That's only 1350 calories/day bro.


My mother weighs 110 lbs and she eats more than that.

 

[jwo02]

Shooting for the defined look.


Just let me say that I absolutely love dieting. I feel so healthy without all the snack foods and candy in my stomach all the time...and shit that I never really liked before is like a delicacy to me now. Apples with peanut butter is now my "candy". I love it. Just can't go overboard with it.


EDIT:

By the way, DBG, I love you.

 

[dabuffguy]

Shooting for the defined look.


Just let me say that I absolutely love dieting. I feel so healthy without all the snack foods and candy in my stomach all the time...and shit that I never really liked before is like a delicacy to me now. Apples with peanut butter is now my "candy". I love it. Just can't go overboard with it.


EDIT:

By the way, DBG, I love you.

You can get a defined look on 3000 calories. Starving yourself is not healthy. And will weaken you and flatten out your appearance.

Honestly bro, you are being way too paranoid about how much food you are trying not too eat.


Send a PM to mwm5. Guy's ripped to shreds. Get some advice from him.

 

[jwo02]

I wouldn't say I'm starving myself. The only time I'm hungry is at night(like I will be in an hour). I chew gum to curb the night time craving. Everyone has them.


Notes:
--Muscle stamina continues to decline
--Strength still doesn't really seem down, just the endurance of the muscle still
--Started with the oats in my "anabolic window" to hopefully remedy this

 

[dabuffguy]

I wouldn't say I'm starving myself.

If you want a decent physique, yes you are.

 

[dabuffguy]

Here' let me give you my daily diet:


Breakfast 8 a.m.

900-1000 calories: (150 grams of carbs, about 100 grams of protein and some fats in their from the eggs and milk)

Large Bowl (3-4 servings) of shredded wheat plain. With 2 cups of 1% milk. 600 ish calories Shredded what has 6 grams of protein per serving.

2 whole eggs

Protein shake. 40% whey isolate, 60% casein. 50 grams

12 oz of 100% fruit juice (6 oz grape & 6 oz apple, or 6oz orange) Yes, sugar is fine. Just not too much. This is the only time during the day that I have a large amount of sugar to get my body going in the mornings.



1000 AM.

Ready to drink Protein shake. 30 grams of protein, 160 calories.


(It's not even lunch and I have already eaten about 1100 calories.)


Lunch 12 nooon:

12 oz chicken, 2 cups of brown rice, cabbage and broccoli.

800 calories. 80 grams of protein.



snack: 5 snickers bars.


lol, just kidding. Protein bar. 20 grams of protein, 230 calories.


I usually have a slim fast right before I lift for energy. 250 calories 10 grams of protein.

Post workout.

Waxy maize 30 grams (120 calories) followed 10 minutes later with 50 grams of wehy isolate mixed with 30 more grams of waxy maize. All in total is 480 calories.

Dinner, 12 oz of chicken, fish or steak. Which ever. Vegetables and 1 cup (dry) of oatmeal. 90 grams of protein 70 grams complex carbs and veggies, and probably about 15 grams of fat. So thats another 750-800 calories.

Snack: donuts.... just checking. Though, honestly I occasionally have milk and cookies. Once in a while doesn't hurt.

I usually just have a bowl of grape nuts flakes (450 calories, and20 grams protein counting the milk) to hold me over til bed when I have 50 grams of protein (20% whey isolate, 80% casein.) 200 calories.

Totalling it up:

Cals: about 4200-4600 daily

Protein: 400-450



Of course, I weigh 225 at 13%ish(no cardio) BF vs your 175 and similar BF% (too much cardio). I weighed a little over 175 last november.

If I substituted water for milk, I would drop to 9-10% BF in 2 months without even doing cardio due to the absence of the extra sugar.





Eat lots of food. End of story.



Oh, and BTW it took me 45 minutes to run these numbers off my nutrtion labels and type all this shit. It matters to me you get some help to reach your goals. I had a 14 hr day at work and school, and I am tired and feel like total shit, but here I am helping you out.

Listen to what us guys are telling you. Put on some mass first. Eat some food. Be conservative with your carbs (which means don't have 300 grams of sugar a day), but eating 1500 calories a day will get you nowhere forever. Posting up for cycle help in aas is fine. When it's obvious you need to make vast improvements elsewhere and not using drugs as a crutch to get you where you want (temporarily may I add), don't be offended when people tell you what you don't want to hear. What you have been told here and in your cycle thread is what is best for you. I promise, and trust me on that.

If you want to get ripped, that's great. That is a goal everyone has. But, being ripped at 165 lbs (10 pounds of fat off your current frame) makes you look like a concentration camp victim.

You don't have to be 230 lbs and 6% BF either. Just put on some decent mass first bro.

You'd be surprised that you won't be putting on much fat at all as well. Your genetics largely control your BF. If you are eating a lot, your metabolism boosts to contol your body weight and fat deposition. Total lard asses are lard asses for 3 reasons. 1: they eat mcdonalds 3 times a day. 2: they are geneticaly prone to storing fat like crazy. 3: People get old and that's what happens. You are NOT any of these, so getting fat should be of no concern to you.


I've now been typing this for an hour, along with my replies to your other thread. I hope you appreciate what I and others have told you. I really wish you the best, and it's my job here to help the members out because I am just another one of you guys trying to reach goals. I need help along the way too, and there are smart and experienced guys who know how to get there.


For what it's worth.

 

[jwo02]

I do appreciate the time you have taken greatly. Thank you.


I have listened to your advice and the advice from others. I'm still chizzling this thing out, so now for what I may start doing.


1st:
1/2 cup of oats along with 17 gram protein EAS protein shake


2nd:
3 eggs, 2 slices of wheat toast


3rd:
Workout
1/2 cup of oats along with 17 gram protein EAS shake


4th:
2 steaks or 1 steak and 1 chicken breast, more toast but this time with peanut butter if it's ok to eat that much bread(wheat)


4th:
Cardio
17 gram protein EAS shake


5th:
2 steaks or 1 steak and 1 chicken breast with 3 egg whites(is it too fattening if I do 3 whole eggs? I'd much rather eat 3 whole ones), apple with peanut butter, NyQuil to fall asleep before night time hunger sets in, that's when cheating occurs


So as you can see I added more oats, more bread, and more peanut butter since it seems I'm just not getting enough carbs. Protein intake is probably the highest it has ever been in my life.

 

[dabuffguy]

I do appreciate the time you have taken greatly. Thank you.


I have listened to your advice and the advice from others. I'm still chizzling this thing out, so now for what I may start doing.


1st:
1/2 cup of oats along with 17 gram protein EAS protein shake


2nd:
3 eggs, 2 slices of wheat toast


3rd:
Workout
1/2 cup of oats along with 17 gram protein EAS shake


4th:
2 steaks or 1 steak and 1 chicken breast, more toast but this time with peanut butter if it's ok to eat that much bread(wheat)


4th:
Cardio
17 gram protein EAS shake


5th:
2 steaks or 1 steak and 1 chicken breast with 3 egg whites(is it too fattening if I do 3 whole eggs? I'd much rather eat 3 whole ones), apple with peanut butter, NyQuil to fall asleep before night time hunger sets in, that's when cheating occurs


So as you can see I added more oats, more bread, and more peanut butter since it seems I'm just not getting enough carbs. Protein intake is probably the highest it has ever been in my life.

Go through and those calories bro.

1/2 cup of oats (dry) is only 120 calories. That's nothing.

 

[jwo02]

Went ahead and made postworkout oats a full cup since postworkout carbs seem to be most important.


If I ever finally get some whey then I'll throw in another shake just before bedtime for some added calories and protein.

 

[dabuffguy]

I do appreciate the time you have taken greatly. Thank you.


I have listened to your advice and the advice from others. I'm still chizzling this thing out, so now for what I may start doing.


1st:

1 cup of oats
4 whole eggs


2nd:
3 Wheat toast with PB

3rd:
Workout


34 gram protein EAS shake followed by 1 cup of oats 30 minutes later. You don't want to mix complex carbs with your protein PWO. It slows digestion, which does not optimize recovery in the anabolic window PWO.

4th:
2 steaks or 1 steak and 1 chicken breast (just needs to be 12 oz of whatever), more toast but this time with peanut butter if it's ok to eat that much bread(wheat). That's fine.


4th:
Cardio Do cardio immediately following lifting for 20 minutes





5th:
2 steaks or 1 steak and 1 chicken breast with 3 egg whites(is it too fattening if I do 3 whole eggs? NO I'd much rather eat 3 whole ones), apple with peanut butter, NyQuil to fall asleep before night shouldn't use drugs to fall asleep time hunger sets in, that's when cheating occurs EAS shake before bed


So as you can see I added more oats, more bread, and more peanut butter since it seems I'm just not getting enough carbs. Protein intake is probably the highest it has ever been in my life.

^^^^

Give that a shot.

 

[solrosenberg]

I wouldn't waste money on rtd's. I have found it is way more cost efficient to buy gainers fuel and add whey to it. I do 2 scoops of gainers fuel ( instead of the recomended 4 ) for the calories and 1.5 scoops of whey and mix with skim milk. Way cheaper than rtd's. This is easily 50 grams of protein and costs less.

 

[dabuffguy]

Oh, and I checked out your pic again cuz I couldn't remember. Your BF is pretty low actually.

the pic is blurry, but you can see the veins in your arms, and your stomach fat is minimal, and the ab outline is visible, flexing or not really. I'd put you around 12%.


Adding 10 pounds of muscle will make you look more ripped than losing 5 pounds of fat will.

 

[jwo02]

Gracias gracias gracias DBG. Diet will remain the same throughout this week and weekend but look for a change next week if I have the money for the change and I'm changing my workout routine next week, too.


I always go in and on upper body day I bench, do shrugs, curl, and do abs. On lower body day I do dead lifts, leg extensions, and abs. I'm changing this routine so that I'm isolating muscles on certain days probably like most if not all of you do. Leg days will still be the same but Tuesdays will be chest, tris, abs, Thursdays will be bis back, abs, Fridays will be shoulders, chest, bis, and abs, and Saturdays will be whatever I feel like needs the extra attention.

 

[dabuffguy]

Gracias gracias gracias DBG. Diet will remain the same throughout this week and weekend but look for a change next week if I have the money for the change and I'm changing my workout routine next week, too.


I always go in and on upper body day I bench, do shrugs, curl, and do abs. On lower body day I do dead lifts, leg extensions, and abs. I'm changing this routine so that I'm isolating muscles on certain days probably like most if not all of you do. Leg days will still be the same but Tuesdays will be chest, tris, abs, Thursdays will be bis back, abs, Fridays will be shoulders, chest, bis, and abs, and Saturdays will be whatever I feel like needs the extra attention.

Just for reference, I only lift chest, shoulders, arms(tris on chest day, bis on back day), back and legs once a week each, but kick their ass when I do.

 

[jwo02]

TODAY


1st(8:00 AM):
1/2 cup oats with 2% milk


2nd(10:15 AM):
3 eggs, 2 slices of wheat toast


3rd(1:00 PM):
Workout
Very very light cardio
1 17 gram protein EAS shake


4th(2:00 PM):
1 steak, 1 chicken breast, 2 slices wheat toast with peanut butter


5th(not yet, while at work):
1 17 gram protein EAS shake


6th(not yet, after work):
1 steak, 1 chicken breast, 3 egg whites, apple slices with peanut butter


By the weay my oats are 150 calories per half cup and peanut butter calories I recall being up in the hundreds too for every TBSP so just in the past few days I've added 400-500 calories to my diet. I'm taking advice.

 

[jwo02]

Dinner turned into 1 huuge steak, 3 egg whites, apple slices with peanut butter, a miniature Hershey's bar, and a miniature Reese's cup. I had to...thank God my mom buys the miniatures, huh?

 

[dabuffguy]

You absolutely need post-workout carbs bro. They are essential for muscle repair and recovery.

 

[jwo02]

TODAY


1st:
3 eggs, 2 slices of wheat toast


2nd:
Workout
1/2 cup oats with 1/2 cup 2% milk
(20 minutes)
1 17 gram protein EAS shake


3rd:
2 mile run
1 17 gram protein EAS shake


4th:
2 steaks, 2 slices of wheat toast with ANPB, 1 17 gram protein EAS shake


5th:
1 steak, 1 chicken breast with low carb barbecue sauce and Texas Pete, 3 egg whites, apple with ANPB


6th:
1 scoop of whey in water being 26 grams of protein, 3.5 carbs, and 105 calories


Personally I feel that that extra 100 calories is going overboard but you guys say I need it so I did it.

 

[jwo02]

Damn, got super hungry right when I was trying to settle down for thenight so I had another piece of chicken(tiny), and 2 apples. Fcuk all the carbs in those apples. I skipped out on the ANPB.


Is there any fruit out there I can eat at times like this that doesn't have many carbs?

 

[dabuffguy]

Damn, got super hungry right when I was trying to settle down for thenight so I had another piece of chicken(tiny), and 2 apples. Fcuk all the carbs in those apples. I skipped out on the ANPB.


Is there any fruit out there I can eat at times like this that doesn't have many carbs?

Most, if not all fruit are high in sugars.

Celery isn't fruit, but it very low cal and can fill you up if you eat like 10 lbs of it, lolololol.

 

[jwo02]

Yeah I got some string cheese and no sugar Jello for snacks.


YESTERDAY


1st:
3 eggs, 2 slices wheat toast


2nd:
Workout
1 Iced cupcake(hah...I know, birthday...but talk about insulin spike)
(20 minutes)
1 17 gram protein EAS shake


3rd:
2 mile run
1 17 gram EAS protein shake, 1 big steak, 1 sweet potato chopped up and fried(what should I fry in? I used vegetable oil, change to EVOO?)


4th:
1 serving string cheese, 1 sugar free Jello cup


5th:
1 steak, 1 chicken breast, 3 egg whites, apple with ANPB


6th:
1 sugar free Jello cup, 1 scoop whey in water


Getting more calories in now as requested.

 

[Rich2279]

"Age: XX
Weight: 176is
Height: 5'10''
Goal: CUT BODYFAT/GET FUCKING JACKED"

LOL, good goal.