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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

MY diet . 21 y/o, need help perfecting it

the.gladiator1987

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Wake up: Water
RUNNING
Breakfast: 3 cups oatmeal
3 cups milk
2 pieces ww bread
20g whey isolate
fruit

OR

3 eggs
2 pieces ww bread
20g whey isolate
3 cups milk
fruit

Snack: 1 cup almonds OR 4tbsp ANPB

Lunch:8oz lean meat
3 pieces ww bread
2 cups milk
1 cup rice
2 potatoe w/ butter

Pre Dinner: 8 oz meat
1 piece ww bread
2 cups milk

Pre W/O: 20g whey

Post W/O: 2 servings Glycomaize

Dinner: 8oz lean meat
1 potatoes w/butter
1 cup milk
1 pieces ww bread
3 servings broccoli

Before bed: 20g whey w/ 4tbsp ANPB

SUPPS: Multi, ECA, Glutamine, Fish oil, Creatine kre-alkalyn, Laetrile, Caties Organic Greens


21 y/o, 5'9", 185 lbs. can see a 6 pack but all the fat i have is in the love handles. Its like my lats make the v, but then my stomach and love handles go back out. But when i flex i have a 6 pack.
 
Wake up: Water

Get in 50 grams whey and 1/2 cup of 100% juice. You just slept 8 hours without food. Your body needs a little something.

RUNNING
Breakfast: 3 cups oatmeal 3 cups is too much. drop it to 2. I weigh 225, and only do 1 cup

3 cups milk I'd drop this to 2 cups as well
2 pieces ww bread Whole wheat bread is not needed with the carbs from milk and 2 cups of oatmeal.

20g whey isolate Double that.
fruit good

OR

3 eggs
2 pieces ww bread
20g whey isolate
3 cups milk
fruit

Snack: 1 cup almonds OR 4tbsp ANPB

Lunch:8oz lean meat
3 pieces ww bread
2 cups milk
1 cup rice
2 potatoe w/ butter

Pre Dinner: 8 oz meat
1 piece ww bread
2 cups milk

Pre W/O: 20g whey You need some preworkout carbs too.

Post W/O: 2 servings Glycomaize No protein? That's a big nono after workouts.

Dinner: 8oz lean meat
1 potatoes w/butter
1 cup milk
1 pieces ww bread
3 servings broccoli

Before bed: 20g whey w/ 4tbsp ANPB

SUPPS: Multi, ECA, Glutamine, Fish oil, Creatine kre-alkalyn, Laetrile, Caties Organic Greens


21 y/o, 5'9", 185 lbs. can see a 6 pack but all the fat i have is in the love handles. Its like my lats make the v, but then my stomach and love handles go back out. But when i flex i have a 6 pack.

What's your goals? It sounds like you are trying to rid of the extra fat. Yes?

First of all, I would take in 50 grams of whey protein and 1/2 cup of juice before you run in the morning. Give your body some fuel. It will help you retain more muscle mass.

Look up at your post that I quoted and see where I have made suggestions. It'll give you some things to consider.


Overall, it looks like you are eating too many carbs for a 185lb weight if you are trying to get more ripped. If you are trying to bulk, then the carb intake is fine.
 
it looks to me like a bulking diet. there are things that would change the suggestion. but since i dont know these things i will go with this. if you are a mesomorph and are bulking i would change it to this and see what happens. if you are an ectomorph add some sugar to every meal. if you are an endomorph this is way to many carbs everywhere.

Wake up: 30g whey
RUNNING
Breakfast: 3 cups oatmeal
1cups milk
meat or poultry
fruit

Snack: 1 cup almonds OR 4tbsp ANPB
sandwhich or something small and easy with some prot and carbs
broccoli or spinach

Lunch:10oz lean meat
3 pieces ww bread
1 cup rice
2 potatoe w/ butter

Pre Dinner: 10 oz meat
1 sweat tater

Pre W/O: 20g whey

Post W/O: 50g sugar 20g whey

Dinner: 10oz lean meat
1 sweat tater
3 servings broccoli

Before bed: 20g whey w/ 4tbsp ANPB and 30g casein protein whole eggs, powder or whatever
 
What's your goals? It sounds like you are trying to rid of the extra fat. Yes?

First of all, I would take in 50 grams of whey protein and 1/2 cup of juice before you run in the morning. Give your body some fuel. It will help you retain more muscle mass.

Look up at your post that I quoted and see where I have made suggestions. It'll give you some things to consider.


Overall, it looks like you are eating too many carbs for a 185lb weight if you are trying to get more ripped. If you are trying to bulk, then the carb intake is fine.


What kind of sugar Joe D?

And yea buff i am trying to maintain muscle while burning fat around the mid section. I like the 50g whey and juice for fuel, but someone else reccomended that you should run with no food so your body burns the fat right away?

I AM trying to get to 190, however i want the midsection to go away as i am gaining.
 
sugar just real sugar. now that i see you are cutting. here is the most acurate advice you can get. look at your diet now. if you are maintaining body fat with it then you just need to make a small carb cut. maybe 10% of the simple carbs and add maybe 15 mins to your cardio per wk. see what that does for you. when the progress stops take away another 5-10 % of the simple carbs and so on until you reach your goal.
 
Ok thanks joe, so heres my revised diet.Iam trying to lean bulk if that makes sense, or at least maintain my muscle while dropping the fat. Oh and my breakfast was so big because ive read that you want to have the most calories in the morning.

Wake up: 50g whey
1/2cup juice
RUNNING
Breakfast: 2 cups oatmeal
2 cups milk
40g whey isolate
fruit

OR

3 eggs
2 pieces ww bread
40g whey isolate
3 cups milk
fruit

Snack: 1 cup almonds OR 4tbsp ANPB

Lunch:8oz lean meat
3 pieces ww bread
2 cups milk
1 cup rice
2 potatoe w/ butter

Pre Dinner: 8 oz meat
1 piece ww bread
2 cups milk

Pre W/O: 20g whey
1 cup milk

Post W/O: 2 servings Glycomaize
40g whey

Dinner: 8oz lean meat
1 potatoes w/butter
1 cup milk
1 pieces ww bread
3 servings broccoli

Before bed: 20g whey w/ 4tbsp ANPB
 
Ok thanks joe, so heres my revised diet.Iam trying to lean bulk if that makes sense, or at least maintain my muscle while dropping the fat. Oh and my breakfast was so big because ive read that you want to have the most calories in the morning.

Wake up: 50g whey
1/2cup juice
RUNNING
Breakfast: 2 cups oatmeal
2 cups milk
40g whey isolate
fruit

OR

3 eggs
2 pieces ww bread
40g whey isolate
3 cups milk
fruit

Snack: 1 cup almonds OR 4tbsp ANPB

Lunch:8oz lean meat
3 pieces ww bread
2 cups milk
1 cup rice
2 potatoe w/ butter

Pre Dinner: 8 oz meat
1 piece ww bread
2 cups milk

Pre W/O: 20g whey
1 cup milk

Post W/O: 2 servings Glycomaize
40g whey

Dinner: 8oz lean meat
1 potatoes w/butter
1 cup milk
1 pieces ww bread
3 servings broccoli

Before bed: 20g whey w/ 4tbsp ANPB



If you can get some casei protein, that is best before bed. Whey digests and is available for roughly 3 hours after ingestion. Caseing will stay in your body for 9+ hours while you sleep.

My bedtime protein is 40 grams casein & 15 grams whey.
 
just plan it out on paper. unless you are getting up to eat every 4 hours the whey isnt going to last through the night. hands down the best way to do is is to break up the sleap so you can eat but that is tough for some to do. the only other choice you have is to slow it down the best you can. so i would do this if you are only going to sleap once a day. 30 mins to an hour before bed drink the whey shake with no pb. then right before bed drink a casein shake with the pb in it. but because of what you are trying to do you really should consider it a seperate meal. in other words, make a whole meal out of the whey shake because it is your last now meal. even though your sasein high fat meal is anly 30mins later it is slowed down as much as you can so it should be considered a meal that you are eating 4 or 5 hours later than you actually are. it needs to be a full meal also.

this whole lean bulking bit makes no sence to me. i could go on for hours but to make it breif if you want to get as big or as strong as you possibly can then you need to bulk. bulking will add fat and muscle to your frame at a much faster rate than cutting and bulking together
(clean bulking). if you are bbing you can always cut when you need to.
 
Ok appreciate the advice, BUT i will get up in the middle of the night and eat more whey.....like 30g whey w/ pb before bed and 4 hours later 30g whey again?

I guess in reality i want to bulk then. At least before i start cutting because i want to be big and strong before i do that. So my diet good for bulking?



If you get Casein protein, you don't need to wake up. Sleep is important.

Just get some.
 
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