My building diet.

[SlavikHavik]

I will be finishing my cutting diet sometime in the next month. Im around12% right now, aiming to be about 9% when all is said and done.

After that im going to begin building, but the goal is to keep my bf% where it is. Even if its a slower build thats fine with me.

As far as diet/supplements go
My first draft looks like this
Fairly simple. About 30-35g's of protien every meal except before bed, workout, after workout, and in the morning. I get about 1/4 cup of grains with everything and keep some R-ala handy. I have 1000 mg's vitamin c in the morning to supress cortisol.

Wake up:
4 eggs
2 tbsp's flax oil
1/4 cup quinoa Uncooked measurement - (nutritionally its like brown rice with more protien)
1000mg Vitamin C
10 g's glutamine
10g's BCAA's
20g's isolate protien
200mg's RALA
1 Multivitamin
1 Calcium Capsule
1 cup of grapefruit juice, or something to elevate insulin levels slightly

Meal 2:
One Chicken Breast
1/4 Cup of Brown Rice
100mg's RALA
250 ml's water

Meal 3:
8 oz's lean fish (probably tuna in salsa)
1/4 cup quinoa
1/4 cup of cooked mashed yam
100mg's RALA
250ml's water

Meal 4:
One Chicken Breast
1/2 cup Fiborus green carbs (brussel sprouts, spinach etc)
1/6 cup of Quinoa
100mg's RALA
250 ml's Water

Meal 5: (at around 7:00)
8 oz's of lean fish
Carbs are removed in this meal
2 tbsp's Flax seed oil

Before bed
20g's Caseinate
3/4 cup of cottage cheese
2 tbsp's peanut butter


Preworkout:
10g's glutamine
10g's BCAA's
15 g's isolate protien

Postworkout
10g's Glutamine
10g's BCAA's
40g's hydrolized whey
25 g's maltodextrin
5g's Creatine
1g bromelain

Twice weekly in the morning before eating i will be doing between 4-7 sets of 100-400 m sprints. number of sets, distance, and intensity each morning will depend on how im feeling in terms of lower body recovery.

 

[Jeremy82587]

Hey man, that looks like a diet i would use to cut. However i am only 17 and work on a farm so, i might need more calories then you. Its impossible to gain muslce without some fat gain so get that idea out of your head. A little fat over a good deal of muscle looks better sometimes anyway. I would say eat alot more, and maybe don't go so perfectly clean all the time. Good Luck Man!

 

[RussianRocket]

Its impossible to gain muslce without some fat gain so get that idea out of your head.

Depends on your body type. It's not impossible. Just not something one should shoot for.

 

[JKurz1]

Personally, if you are bulking....no measurement should be under 1 cup....what's this 1/4, 1/2 crap???? YOU ARE TRYING TO ADD MASS.....PLEASE FUEL THE MACHINE....NOT EAT LIKE A 6 YEAR OLD GIRL..........thanks for the rant.

 

[RussianRocket]

Personally, if you are bulking....no measurement should be under 1 cup....what's this 1/4, 1/2 crap???? YOU ARE TRYING TO ADD MASS.....PLEASE FUEL THE MACHINE....NOT EAT LIKE A 6 YEAR OLD GIRL..........thanks for the rant.

Bullshit.

If you know exactly how much works for you without gaining excess fat, then what's wrong with it? If I eat more than I should I become fucking fat, that's why I have to measure everything I eat.

 

[John WB]

I'd starve to death under that meal and I'm not big either.

 

[JKurz1]

Bullshit.

If you know exactly how much works for you without gaining excess fat, then what's wrong with it? If I eat more than I should I become fucking fat, that's why I have to measure everything I eat.

ok..do as you wish.......I never said not to measure...I said your portions were like for someone who is looking to diet down.........you know your body........do it........