my first diet.

[Tweakle]

how do you guys deal with switching mentalities when you've been in full on binge/bulk mode for months and every extra lb added on the scale has been seen as a sign of success? People say shit like 'well you're pretty strong considering you're so small'' to me all the time, heh.

anyway heres my diet plan so if anyone wants to crit it please please fire away. I want to go from 216 to about 195-200 without losing muscle (if thats possible, which I somehow doubt)
I'm keeping it basically the same everyday otherwise it'll be unmanagable


breakfast - bowl oatmeal with rasins, nuts & 4 whole eggs
Mid morning - P shake with water (50gs whey), banana & apple
Lunch - 1/2 lb steak or chicken, steam veg & sweet potato
Mid afternoon p shake again
Dinner - same as lunch (no potato if its not a training day)
4 litres water a day

after training 2 pieces fruit & another P-shake.

 

[Mr.X]

breakfast - bowl oatmeal with rasins, nuts & 4 whole eggs
add some green veggies in the morning

Mid morning - P shake with water (50gs whey), banana & apple
drop the banana and apple, add 1tbsp. all natural peanut butter

Lunch - 1/2 lb steak or chicken, steam veg & sweet potato

Mid afternoon p shake again
same as midmorning; add the pb

Dinner - same as lunch (no potato if its not a training day)
add 1tbsp. MCT oil
4 litres water a day

after training 2 pieces fruit & another P-shake.
after training drop fruit, add dextrose

Mr.X

 

[Tweakle]

thanks, I'll add those changes!

whats the deal with dex vs fructose, from reading articles @ t-mag I was under the impression fructose (in fruit anyway) wasnt bad.

 

[Cut]

Tweakle, it IS possible to lose bodyfat while maintaining muscle. I have done it before. You have to keep working out at at least the same level and intensity (but try to increase it over a month).
If you aim for around a pound loss a week you should be alright. Anything much greater than that and you'll prolly be losing muscle aswell. It can be done though.
Keep lifting HARD.

 

[Mr.X]

thanks, I'll add those changes!

whats the deal with dex vs fructose, from reading articles @ t-mag I was under the impression fructose (in fruit anyway) wasnt bad.

Frustose is 4x more likely to be stored as fat for it's 4x more likely to be stored in the liver over glucose and sucr. Pluse, it's a lower-gi carb as far as insulin spikes; thus, storage in the liver is not what you need post-workout, you need an insulin spiking carb (i.e. dextrose) that would allow for maximum anabolism and minimal catabolism post-workout.

Mr.X

 

[Tweakle]

Thanks for the answer Mr X. Is it ok to sub olive oil for MCT?

Also can I ask your opinion on how you'd add cardio to the program, I was going to do something like this.

week 1-2 just the diet
week 2-6 add 2 cardio sessions a week
week 6-12 add ECA

Is there any validity to the theory that you shoudl only add cardio/stims when your metabolism starts flagging because of the diet?

My weights workouts are 3 x fullbody workouts a week, about 45 mins each based around the squat/deadlift/dip/chin.

 

[Mr.X]

Thanks for the answer Mr X. Is it ok to sub olive oil for MCT?
not really, but if you really hate the taste it would be fine

Also can I ask your opinion on how you'd add cardio to the program, I was going to do something like this.

week 1-2 just the diet
week 2-6 add 2 cardio sessions a week
week 6-12 add ECA

Is there any validity to the theory that you shoudl only add cardio/stims when your metabolism starts flagging because of the diet?
no validity: for you can still do low-intensity 10-15 tradmill cardio ED and be fine during the first 1-2 weeks

Mr.X