My Diet

[chilisauce1]

Hey guys I'm 6'1" 235 lbs. 18% BF and want to lose some of my belly and gain lean muscle mass. Here's my diet plan:

I'm going to do a 3 days on 1 day off diet. Day off I will get two cheat meals of my choosing. The 3 days will be the following:

Eat every 3 hours as soon as awakening

Meal 1: 1/2 cup dry oatmeal with almonds and two tablespoons honey; 2 scoop optimum whey protein

Meal 2: 2 chicken breasts; baked potato; broccali

Meal 3: 1 Oh yeah! protein bar; 1 tablespoon peanut butter

meal 4: 2 chicken breasts; veggies

Meal 5: same as meal 1

Meal 6: Micell Edge Shake; 2 rice cakes; peanut butter on the rice cakes

1 Gallon of water per day

Supplements:

BCAAs before and after workout
Milk Thistle
Coral Calcium
6 a day multi vitamin
Vitamin C
Tri-Chromium

How's this look. Want to weight about 245 with no belly and be thick. No abs needed.

 

[layinback]

why 3 on and 1 day off? the way i would do it: when i reach goal x i will give my self a cheat meal, not until then, even if it takes 3 months. i reward myself when i deserve it, not to mention, giving yourself two cheat meals every fourth day will be counterproductive. think about it. break your goal down into objectives, reconsider your diet plan and reward yourself in increments.

 

[Hybridtheory2o]

IM gunna follow that advice. I was enjoying a few too many snacks last week hahaha.

 

[chilisauce1]

That's nuts...no one in there right mind could do this. I'm not trying to be a bodybuilder. I need something I can actually do. Eating clean for three months straight? No way. I have taste buds. Hey if it works for you more power to you.

why 3 on and 1 day off? the way i would do it: when i reach goal x i will give my self a cheat meal, not until then, even if it takes 3 months. i reward myself when i deserve it, not to mention, giving yourself two cheat meals every fourth day will be counterproductive. think about it. break your goal down into objectives, reconsider your diet plan and reward yourself in increments.

 

[layinback]

That's nuts...no one in there right mind could do this. I'm not trying to be a bodybuilder. I need something I can actually do. Eating clean for three months straight? No way. I have taste buds. Hey if it works for you more power to you.

my bad, i thought you were trying to look good.

 

[chilisauce1]

I already look good.

my bad, i thought you were trying to look good.

 

[Hybridtheory2o]

So then what are you trying to achieve?

 

[chilisauce1]

lol....just trying to lose about 4-5 percent bodyfat and gain lean muscle. I'm 6'1" 235 lbs. 18% BF. Want my BF down to about 14%.

 

[StRoNg_WoN]

Then buckle down and eat clean ALWAYS... You can have one cheat MEAL or at worst cheat DAY a week... but ya... if you wanna get serious about this... you gotta buckle down... it'll still work your way.. but it'll take longer..

 

[chilisauce1]

I'm in no hurry...

Then buckle down and eat clean ALWAYS... You can have one cheat MEAL or at worst cheat DAY a week... but ya... if you wanna get serious about this... you gotta buckle down... it'll still work your way.. but it'll take longer..

 

[chilisauce1]

Having one cheat DAY per week would be equal to what I have planned. 4 cheat meals per week equals 1 day of cheating in my book. Basically I'm breaking the cheat day up into 2 days.

 

[layinback]

Having one cheat DAY per week would be equal to what I have planned. 4 cheat meals per week equals 1 day of cheating in my book. Basically I'm breaking the cheat day up into 2 days.

chili, you can do anything you choose. you posted this for peer review. the majority of post thus far, disagree with your plan of gaining muscle and lowering body fat. furthermore logical and effective alternatives have been sited. if you've already made up your mind, prior to posting, that you would follow through with this plan, what was your motive here? i still stand by this being a poor plan, even if you are not bbding. losing 4 or 5 bf% while maintaining lean muscle is not a come see come sa propisition. it is hard work and sacrifice.

 

[chilisauce1]

Yes, I know. I was responding to the "you can take a cheat day" per week post as opposed to the 2 cheat meals every 4th day. Believe me, this plan is far better than I have been eating. Results will be made by doing this and sticking to it.

chili, you can do anything you choose. you posted this for peer review. the majority of post thus far, disagree with your plan of gaining muscle and lowering body fat. furthermore logical and effective alternatives have been sited. if you've already made up your mind, prior to posting, that you would follow through with this plan, what was your motive here? i still stand by this being a poor plan, even if you are not bbding. losing 4 or 5 bf% while maintaining lean muscle is not a come see come sa propisition. it is hard work and sacrifice.

 

[StuWard]

Having a cheat meal now and then is all right. That's the 10% rule, right?

You don't say what are you thinking of in the way of a cheat meal? 3 peice Fish and chips, 2 whoppers and a milkshake and fries, a bucket of KFC, any meal at the pub with a picher of beer? I wouldn't take many of these to reverse your hard work. An example of a reasonable cheat meal would be a slice of pizza, not a whole pizza.

You should also time your cheat meals after your heavy workouts. You may build some muscle that way as long as its reasonable.

BTW, a protein bar is not a meal, it's crap. It's a candy bar with protein.

 

[chilisauce1]

Very good points here. Agree....put the cheat meal right after a hard workout. My idea of a cheat meal would be like a supersonic combo. Sonething to that effect. A fried food. a chimichanga rice and beans would be a cheat to me. A milky Way bar...a cheat. I'm not totally pigging out when I cheat. And sticking to water 90% of the time. Drink like 1 mountain dew per week and maybe 2 dr. peppers. Rest of the time water.

Having a cheat meal now and then is all right. That's the 10% rule, right?

You don't say what are you thinking of in the way of a cheat meal? 3 peice Fish and chips, 2 whoppers and a milkshake and fries, a bucket of KFC, any meal at the pub with a picher of beer? I wouldn't take many of these to reverse your hard work. An example of a reasonable cheat meal would be a slice of pizza, not a whole pizza.

You should also time your cheat meals after your heavy workouts. You may build some muscle that way as long as its reasonable.

BTW, a protein bar is not a meal, it's crap. It's a candy bar with protein.

 

[StuWard]

I don't know what a supersonic combo is but it sounds like something to avoid. To me a whopper would be a cheat, fries would be a cheat, pop would be a cheat. A typical combo would be 3 cheats. If you only have 4 cheats a week, you just blew 3 at once.