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ncmil's diet plan

ASU

ASU

New member
I want to start this diet next week (new year) and keep it for the next 6 weeks
Trying to keep this similar to ncmil's diet

Meal 1 (pre-workout)
2 whole eggs, egg whites, FF Cheese, Veggies
(10 F)

Meal 2 (post-workout) <--- Only the days I weight train
Whey Protein, Carbs ? (Orange Juice, Maltodextrine, dext???)
(3-5 F)

Meal 3
Chicken, 1/2 TBSP Olive Oil, Veggies
(10 F)

Meal 4
Whey Protein Or Chicken, 1/2 TBSP Olive Oil OR 1 TBSP PB, Veggies
(10 F)

Meal 5
FF Cottage Cheese, Whey Protein OR Chicken, 1/2 TBSP Olive Oil OR PB
(10F)

My training schdule :

Monday- 45 Minutes Morning Cardio
Tuesday- Weights
Wednesday- 45 Minutes Morning Cardio
Thursday- Weights/ 45 Minutes Cardio (after weights)
Friday- OFF
Saturday- Weights
Sunday- Weights/ 45 Minutes Cardio (after weights)
 
COMMENTS IN CAPS
ASU said:
I want to start this diet next week (new year) and keep it for the next 6 weeks
Trying to keep this similar to ncmil's diet
IM ASSUMING THIS IS A CUTTING DIET
Meal 1 (pre-workout)
2 whole eggs, egg whites, FF Cheese, Veggies
(10 F)

Meal 2 (post-workout) <--- Only the days I weight train
Whey Protein, Carbs ? (Orange Juice, Maltodextrine, dext???) WHY ORANGE JUICE??
(3-5 F) WHEY/DEX/MALTODEX IF YOU WANT FLAVORING USE COOL-AID PACKET

Meal 3
Chicken, 1/2 TBSP Olive Oil, Veggies
(10 F)

Meal 4
Whey Protein Or Chicken, 1/2 TBSP Olive Oil OR 1 TBSP PB, Veggies
(10 F)

Meal 5
FF Cottage Cheese, Whey Protein OR Chicken, 1/2 TBSP Olive Oil OR PB
(10F)

YOU NEED TO POST MACROS FOR ACCURATE CRITIQUE. WHATS YOUR TOTAL FOR CALORIE/PROTEIN/CARB/FAT? I DONT COMBINE CARBS AND FATS AND HAS WORKED REALLY WELL.
Click to expand...
 
Yes, this is a cutting diet that I want to follow for 6 weeks

I thought orange juice would be a good idea post workout, since it contains sugar.. I just dont want to be using plain sugar to my whey.

The first week I want to start with 1200 calories and I would increase my calories week by week

Macros:
Protein might be around 125-130 grams
Fat = 50-60 grams
Carbs= only counting the carbs from post training
I wont count the green veggies carbs since its mostly fiber and they unlimted to eat

What you mean by "you dont combine carbs and fats and has worked really well? "
Are you talking about the last meal with cottage cheese and olive oil? the carbs coming from the cottage cheese?
 
ASU said:
Yes, this is a cutting diet that I want to follow for 6 weeks

I thought orange juice would be a good idea post workout, since it contains sugar.. I just dont want to be using plain sugar to my whey.

The first week I want to start with 1200 calories and I would increase my calories week by week

Macros:
Protein might be around 125-130 grams
Fat = 50-60 grams
Carbs= only counting the carbs from post training
I wont count the green veggies carbs since its mostly fiber and they unlimted to eat

What you mean by "you dont combine carbs and fats and has worked really well? "USED THE WRONG PRONOUN, I MEANT I.
Are you talking about the last meal with cottage cheese and olive oil? the carbs coming from the cottage cheese?
Click to expand...


First off, protein seems way low, unless you weigh 125-130lbs. Even when cutting you still need at least 1-1.5 protein per lb of bodyweight. Actually, IMO you should keep raising protein and fats as you decrease carbs. Secondly, IMO every carb, as well as everything else you but in your body, needs to be counted to get accurate results. Put it this way, if you eat 10lbs of lettuce and take in more cals than you expend, your still going to gain weight. I think you may need to do more research with your diet. I would incorporate carbs like oats, yams, and brown rice, as well as fruits, into the diet.
I definitely wouldnt eat carbs before bed. Utilize slow digesting protein and healthy fats in last meal.
For your first question. Although orange juice is good to drink in other times of the day, IMO only in meal 1, it isnt ideal for pwo. Yeah you need sugar, but just not any sugar. Dex and malto are optimal during this time period.
 
That looks good, on that meal where you add oil to chicken, is this a boneless breast or what? If you eat it with skin dont add the fat, and yes she is about 120lbs or so if I am correct,
 
ncmil..what are your thoughts on adding fish caps to p+f meals

in addition, macarophages r-ala pwo?
 
The chicken is bonless, skinless breasts .. and if I decide to have lean beef, salmon I would not add the olive oil
 
Sebastionv said:
ncmil..what are your thoughts on adding fish caps to p+f meals

in addition, macarophages r-ala pwo?
Click to expand...

take fish oil post workout? fat post workout is a no no
I would take the fish oil caps with other meals throughout the day.. fish oil is the BEST FAT
 
I dont take ala unless I eat carbs, or right before bed as too much with no carbs makes me Sleepy. I love Rala, even if it did nothing to my blood sugar it is an amazing Anti-Oxidant.

Fish Oil, Olive Oil, all great oils, dont use with carbs,
 
What is ala, Rala?

Im still debating on the post workout carbs.. should I go with the inslin spike? or the complex carbs with banana??
 
ASU said:
What is ala, Rala?

Im still debating on the post workout carbs.. should I go with the inslin spike? or the complex carbs with banana??
Click to expand...


I would think it would depend upon how much fat you would like to burn.

If you are going to take the fruit...I have read that it is better to eat that in the morning because it will balance out bodies ph..while refilling liver glycogen to prevent muscle catabolism during the day.


In addition, I have been following a diet simular to nc and using carb solutions when chicken is almost done on the george forman grill.. The oil still burns and taste horrible as usual though...

peace
 
Sebastionv said:
I would think it would depend upon how much fat you would like to burn.

If you are going to take the fruit...I have read that it is better to eat that in the morning because it will balance out bodies ph..while refilling liver glycogen to prevent muscle catabolism during the day.


In addition, I have been following a diet simular to nc and using carb solutions when chicken is almost done on the george forman grill.. The oil still burns and taste horrible as usual though...

peace
Click to expand...

what are carb solutions?
I started to boil the chicken breasts and not having problems with the burning
 
ASU said:
what are carb solutions?
I started to boil the chicken breasts and not having problems with the burning
Click to expand...


carb solutions is a brand of sauces and what not. Kinda like atkins..I just purchased some carb solutions barbeque sauce. Ithink there is like 3 net carbs per serving...it makes the amount of chicken I have to eat a whole lot tastier.

the question I have for the rala is about taking pwo. I read on a thread today that it is bad to take with pwo because it makes your fat cells more suseptible to glucose as well..... perhaps just before morning oats and 2nd pwo meal.


asu-let us know how the cardio goes..that has been a pain in the ass for me..figuring out if I should use hit or long duration..medium intensity...without catabolism.
 
Sebastionv said:
carb solutions is a brand of sauces and what not. Kinda like atkins..I just purchased some carb solutions barbeque sauce. Ithink there is like 3 net carbs per serving...it makes the amount of chicken I have to eat a whole lot tastier.

the question I have for the rala is about taking pwo. I read on a thread today that it is bad to take with pwo because it makes your fat cells more suseptible to glucose as well..... perhaps just before morning oats and 2nd pwo meal.


asu-let us know how the cardio goes..that has been a pain in the ass for me..figuring out if I should use hit or long duration..medium intensity...without catabolism.
Click to expand...

* I use seasonings: onion powder, garlic powder, spices etc..
Sometimes I add Braggs' Amino Acid and Apple Cider Vinegar to my salads
Have you seen Walden's farm Calorie free dressings? they sugar free, fat free and no cals!!!

* I still dont know what rala is ??????????

* My cardio sessions will be cycling/spin classes
 
* My only concern now.. what happens if I keep up with this diet for 4-6 weeks, but instead of the post workout dex/malt..I would use oats, banana with my whey
 
ASU said:
* My only concern now.. what happens if I keep up with this diet for 4-6 weeks, but instead of the post workout dex/malt..I would use oats, banana with my whey
Click to expand...

asu.. r-ala.. alpha lopaic acid...it is an insulin mimicker used to prevent insulin rush to aid in glucose disposal and intramuscular uptake..


However. I did find an interesting link that may aide you in postworkout assessment and whoever else may find it interesting.. It is a somewhat long read but the last two three paragraphs will be useful.

http://customnutritionwarehouse.com..._id=7&osCsid=5005c0eff27da43bc77c0d1acda934a7
 
Thanks for the info sebastionv! Still curious though what happens if I replace the dex/malt with 1 cup dry oats with whey post workout?
 
ASU said:
Thanks for the info sebastionv! Still curious though what happens if I replace the dex/malt with 1 cup dry oats with whey post workout?
Click to expand...

I'm not sure anyone can give you an exact answer for this. All you can do is TRY it and see how you do.

Finding the perfect diet for you requires a whole lotta trial and error.
 
Daisy_Girl said:
I'm not sure anyone can give you an exact answer for this. All you can do is TRY it and see how you do.

Finding the perfect diet for you requires a whole lotta trial and error.
Click to expand...

Well actually, after workout you need a fast digesting carb(SIMPLE SUGAR) that will stimulate insulin responses. The best, and this issue has been discuss in numerous bodybuilding/weightlifting,and dietary mags/journals, is dextrose/maltodextrine b/c they stimulate a higher,quicker insulin response. There is also a debate on whether fruits can be used. IMO fruits that are made up of dex/maltodextrine(and i cant name any,which is why i dont use them in PWO, would be fine. I do know some fruits that are made up of fructose and sucrose. These sugars trigger little if any insulin responses, which wouldnt benefit you at all. It is also my opinion, as well as many professional bb'ers, weight lifters, and dieticians, that eating complex carbs post workout isnt at all beneficial,
 
Thanks Daisy Girl :) alot of people has suggested the same thing. All I need to do is try and see how it works for me

6 pak- are there any ready to drink shakes for post workout that would give you the insulin spike? I just hate going and using dex/malt right out of the container
 
ASU said:
Thanks Daisy Girl :) alot of people has suggested the same thing. All I need to do is try and see how it works for me

6 pak- are there any ready to drink shakes for post workout that would give you the insulin spike? I just hate going and using dex/malt right out of the container
Click to expand...


If 6 pak doesn't mind..I think the biotest surge has the best mixture.

Daisy girl kicking ass as usual!
 
Simple sugars and other refined carbs, are released into the bloodstream more rapidly than complex carbs and can be used for energy or converted to glycogen. This elicits a large Insulin response, which in turn causes the excess sugar to be converted to fat.
 
Its just a comment(s) Im seeing, reading around

I read that post workout insulin spike give you good results same with oats.. but the insulin spike may give you a thicker waist, fattier tummy to some people..
 
6_pak said:
Well actually, after workout you need a fast digesting carb(SIMPLE SUGAR) that will stimulate insulin responses. The best, and this issue has been discuss in numerous bodybuilding/weightlifting,and dietary mags/journals, is dextrose/maltodextrine b/c they stimulate a higher,quicker insulin response. There is also a debate on whether fruits can be used. IMO fruits that are made up of dex/maltodextrine(and i cant name any,which is why i dont use them in PWO, would be fine. I do know some fruits that are made up of fructose and sucrose. These sugars trigger little if any insulin responses, which wouldnt benefit you at all. It is also my opinion, as well as many professional bb'ers, weight lifters, and dieticians, that eating complex carbs post workout isnt at all beneficial,
Click to expand...

But all the studies in the world DO NOT tell her how things will respond in HER body. Yes, they can give a guide, a likely outcome - but NO guarantee. All she (and ony of us) can do is try things and see if they work for the INDIVIDUAL.

As previously mentioned, I know, through trial and error, that PWO carbs DO NOTHING FOR ME. So why would I ingest them simply because some studies say to? I wouldn't. The whole point in trying things is to get to know YOUR body. What works for one, might not work for another. Same goes for scientific studies.

I won't even mention that the studies were likely done on MEN, not women. Therefore, the results may not translate the same for a female's hormonal and genetic makeup.
 
ASU said:
Its just a comment(s) Im seeing, reading around

I read that post workout insulin spike give you good results same with oats.. but the insulin spike may give you a thicker waist, fattier tummy to some people..
Click to expand...

An insulin spike does causes an increased nutrient intake into fat cells, but it is also responsible for an increased nutrient intake into muscle cells.

Right after a workout, your muscle glycogen is depleted, so the insulin spike will cause an increased nutrient intake into muscle cells and is highly unlikely to cause an increased nutrient intake into fat cells.

Does that make sense? For more information, read this article entitled 'Take burning fat to a whole new level,' written by Jacob Wilson.

Good luck!
 
Thanks Jd I will search for the article :)
But like Daisy Girl said, everyone resoponds to things differently. My goal now is to lose Body fat and gain some or maintain my muscles. and later after I reach my goal I would want to try the Insulin spike that I havent tried yet. Why try something new, where I dont know if its going to do any good for me? I will stick to the oats, Yams, Brown rice routine post workout and hopefuly 6 weeks later I will let you guys know how this worked out and shock my body with some insulin spike post workout in the future :)

Thanks 6pak for all the info
and oh ya.. ncmil YOU ROCK!!!!
 
ASU said:
Thanks Jd I will search for the article :)
But like Daisy Girl said, everyone resoponds to things differently. My goal now is to lose Body fat and gain some or maintain my muscles. and later after I reach my goal I would want to try the Insulin spike that I havent tried yet. Why try something new, where I dont know if its going to do any good for me? I will stick to the oats, Yams, Brown rice routine post workout and hopefuly 6 weeks later I will let you guys know how this worked out and shock my body with some insulin spike post workout in the future :)
Click to expand...

Oops, sorry, forgot to link the article...

Here you go: http://www.abcbodybuilding.com/dietiing to the next levlel.htm :)

I would copy it but it's very long and I'm not sure what the rules regarding copyright are with this site and the article in question.
 
Great article!!! Thanks a bunch :)
But I still think, it would be a better idea for me to burn off some fat with the oats post-workout and later on.. I will look into the insulin spike
Thanks again!
 
Happy New Year Everyone!
I think Im going to try the Insulin spike with the Sweet Tarts
 
ASU said:
Happy New Year Everyone!
I think Im going to try the Insulin spike with the Sweet Tarts
Click to expand...


best of luck bro. Keep us posted with the progress.. know you'll kickass!'
 
Thanks sebastionv :)
Planing to start a journal tomorrow to post my diet, workout
I will start this diet tomorrow, since today is a cheat/binge day :(
 
6_pak said:
Yes, where dextrose is your main ingredient, but i would recommend, like i said in previous statements, buying some dex byitself!!
Good luck
Click to expand...

dex by itself :sick:
 
ncmil, do you still take in whey protein and sweet tarts on days that you only do cardio?
 
I went and took a look at couple types of sweet tarts.. if I take 3 that would equal to 27 grams of carbs (sugar) post workout in addition to the 4-6 grams carbs from the whey.. does this sound good?
 
If anyone curious where Im going with this diet plan. you guys are more than welcome to check out my journal entries in the women's section :)
 
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