Revised Diet .... Pintoca and Daisy

[emo_boy]

Alright. Trying to follow Pintoca and Daisy to the fullest (i found one of her old posts) I came up with this. I seriously need help with this guys! Any info helps.

1st meal (7-9am): 5 egg whites
2nd meal (11:30am): Protein Shake, what fat should go here?
3rd meal (4:00pm): Tuna Salad (or) Chicken Strip, broccoli
4th meal (6:30pm): Protein Shake, Fish (or) Chicken with Salad (or) Broccoli
5th meal (8:00pm): Tuna Salad or something else small protein

Ok - then fitness routine: Before I eat anything in the morning it is 30 minutes of medium-high intense cardio (power 90).

Then around 4:30 pm on each day here is what I do for weights:

Monday: Back, Chest, Abs
Tuesday: Biceps, Triceps
Wenesday: Abs (day off)
Thursday: Shoulders, Chest, Biceps
Friday: Chest, Abs

Input please! Does anyone know a low carb protein shake I could buy? OR MAKE?

 

[pintoca]

To how many cals and what macronutrients ratios does all this amount to?

Did you calculate your BMR and TDEE figures?

For Fats, you cannot go wrong with Flax seed oil (ditch the capsules, get a 1liter bottle and drink 1~2 tbsps per day)

2 protein shakes per day is a little too much for my taste. Make sure you get most of your protein from real food, otherwise you will not take the Thermic effect of food to your advantage (Chicken breast, for example, has a Thermic ratio of 30%: 30% of the calories of the chicken breast are gone just digesting it!!!). Shakes don't have this benefit.

Try and space the meals evenly every 2.5 ~ 3 hours (sure you tried and this is a schedule limitation). Eating before 2 hours will only assure you have a stomach full of undigested food.

Concerning training:

1. Where is your leg day?
2. Do Forearms on triceps/biceps day.

Make sure your routine don't turn you into a "Bar-Body" type: Don't exercise only visible muscle groups: Simetry is the the name of the game and is where the beauty of this game comes from. Too many people over-train their chest and arms, only in detriment of other less developed areas. In genral, do a self-assestment and evaluate what are your worst parts.

Abs should be trained as any other muscle group, max twice per week. (remember you cannot spot-reduce).

Keep your total reps per body part at about 36 (3 sets with 12 reps each) and keep a log of your training. Every training you should look to increase resistance, you have to get out of the comfort zone: Either do one more rep, increas the weight. Always do something new. YOur body needs to be shocked into growth.

Also, you need to add a Post Work Out shake, to recove muscle glycogen. My calculator will show you what you need. Just make sure you compute those PWO shale cals into your daily totals.

Pintoca

 

[nycgirl]

Input please! Does anyone know a low carb protein shake I could buy? OR MAKE?

How low? Designer Whey has 2g per scoop?

 

[emo_boy]

100% Whey by Optimum Nutrition (Whey Protein Isolate) PWO
Designer Whey (Protein Concentrate) I don't suggest this but you have to start somewhere...I use 100% Whey ON

In your 11:30 shake, is this post workout? if it is, skip the fat in all. if it's a meal replacement eat almonds or put flax oil in it.

Your first meal looks hideous. Stop functioning like a fatkins representative and add some friggin' oatmeal. Also add a little bit of fat in the form of flaxmeal or 1 full egg/5 whites. Each egg white is worth 16 calories x 5 = 80 calories. Are you insane?! You have an 80 calorie breakfast. I'm about to slap the fatkins right outta you

Sorry Daisy/Pintoca...I didn't mean to steal your post

Is 80 too much or too little? LMAO - "fat"kins

 

[emo_boy]

To how many cals and what macronutrients ratios does all this amount to?

Did you calculate your BMR and TDEE figures?

For Fats, you cannot go wrong with Flax seed oil (ditch the capsules, get a 1liter bottle and drink 1~2 tbsps per day)

2 protein shakes per day is a little too much for my taste. Make sure you get most of your protein from real food, otherwise you will not take the Thermic effect of food to your advantage (Chicken breast, for example, has a Thermic ratio of 30%: 30% of the calories of the chicken breast are gone just digesting it!!!). Shakes don't have this benefit.

Try and space the meals evenly every 2.5 ~ 3 hours (sure you tried and this is a schedule limitation). Eating before 2 hours will only assure you have a stomach full of undigested food.

Concerning training:

1. Where is your leg day?
2. Do Forearms on triceps/biceps day.

Make sure your routine don't turn you into a "Bar-Body" type: Don't exercise only visible muscle groups: Simetry is the the name of the game and is where the beauty of this game comes from. Too many people over-train their chest and arms, only in detriment of other less developed areas. In genral, do a self-assestment and evaluate what are your worst parts.

Abs should be trained as any other muscle group, max twice per week. (remember you cannot spot-reduce).

Keep your total reps per body part at about 36 (3 sets with 12 reps each) and keep a log of your training. Every training you should look to increase resistance, you have to get out of the comfort zone: Either do one more rep, increas the weight. Always do something new. YOur body needs to be shocked into growth.

Also, you need to add a Post Work Out shake, to recove muscle glycogen. My calculator will show you what you need. Just make sure you compute those PWO shale cals into your daily totals.

Pintoca

Yeah. I think my BMR was like 2400 or so. What are some good forearm exercises.

 

[Daisy_Girl]

DIET, my comments in all caps:

1st meal (7-9am): 5 egg whites I WOULD ADD 1 WHOLE EGG TO THIS, PLUS SOME CARBS, 1CUP OATMEAL OR CREAM OF WHEAT MADE WITH WATER

2nd meal (11:30am): Protein Shake, what fat should go here? I WOULD EAT 1OZ ALMONDS, OR ADD 1TBSP FLAX OIL TO YOUR SHAKE

3rd meal (4:00pm): Tuna Salad (or) Chicken Strip, broccoli TUNA SALAD? MADE WITH MAYO? ARE YOU NUTS? YOU NEED 4OZ LEAN MEAT AND UNLIMITED GREEN VEGGIES (PLAIN) HERE. PLUS, MOVE THIS MEAL UP TO ABOUT 2:30-3:00.

4th meal (6:30pm): Protein Shake, Fish (or) Chicken with Salad (or) Broccoli IS THIS POST-LIFTING SHAKE? IF SO, YOU NEED TO HAVE A WHEY SHAKE, ADD SOME SIMPLE CARBS (SOME SAY IT HELPS WITH RECOVERY, I AM IN THE MINORITY, I DON'T ADD CARBS TO THIS SHAKE), NO FAT.

5th meal (8:00pm): Tuna Salad or something else small protein AGAIN, TUNA SALAD? THIS MEAL SHOULD BE 4OZ LEAN MEAT, UNLIMITED GREEN VEGGIES/SALAD, SMALL AMT FAT

ADD ANOTHER MEAL AROUND BEDTIME! (SEE BELOW)

MORE COMMENTS:
* YOU NEED TO EAT EVERY 3 HOURS.

* YOU ARE STARVING YOUR BODY FROM 8PM UNTIL 7-9AM - THAT IS ABOUT 12 HOURS OR SO. THIS IS A RECIPE FOR MUSCLE CATABOLISM. I WOULD EAT SOMETHING SMALL BEFORE BED - SOMETHING WITH PROTEIN AND FAT. 3OZ CHICKEN AND SOME ALMONDS, OR SOME FLAX/OLIVE OIL IS GOOD.

* YOU NEED TO FURTHER CLARIFY YOUR DIET. YOU NEED SPECIFIC AMOUNTS - WEIGH YOUR FOOD IF NECESSARY. IT IS VERY EASY TO OVEREAT UNLESS YOU KNOW EXACTLY HOW MUCH YOU ARE EATING.

* YOU SHOULD LIMIT YOUR SHAKES - BUT I SEE NOTHING WRONG WITH 2X A DAY. YOU DEF NEED ONE POST-LIFTING, AND ONE OTHER ONE DURING THE DAY IS FINE. JUST DON'T DO MORE THAN THAT, UNLESS THE ALTERNATIVE IS NOT EATING ANYTHING.



WORKOUTS - my comments in all caps:

Before I eat anything in the morning it is 30 minutes of medium-high intense cardio (power 90). FINE, BUT DON'T OVERDOSE ON THE CARDIO. I WOULD DO THIS NO MORE THAN 5 DAYS A WEEK - AGAIN, WHEN YOU PLATEAU, YOU WANT TO BE ABLE TO ADD SOMETHING ELSE. LET YOUR DIET DO THE WORK FOR YOU RIGHT NOW.

Then around 4:30 pm on each day here is what I do for weights:

Monday: Back, Chest, Abs - FINE
Tuesday: Biceps, Triceps - FINE
Wenesday: Abs (day off) - FINE
Thursday: Shoulders, Chest, Biceps - CHANGE TO SHOULDERS AND LEGS
Friday: Chest, Abs - START THE SPLIT OVER

PERSONALLY, I LIKE A PUSH/PULL SPLIT:
MON - CHEST/SHOULDERS/TRICEPS
WEDS - BACK / BICEPS
FRI - LEGS
*AND REPEAT THE NEXT WEEK.

* DO ABS 3X A WEEK ALSO, ANY DAY, JUST NOT ON CONSECUTIVE DAYS.



Hope this helps some, let me know if you have any other Qs. I'll be in and out all day. I know you aren't a female, but if you go to the Women's Board, there are a TON of stickies at the top that can help you A LOT. Males and females are almost identical in what they should eat and how they should train.

 

[emo_boy]

DIET, my comments in all caps:

1st meal (7-9am): 5 egg whites I WOULD ADD 1 WHOLE EGG TO THIS, PLUS SOME CARBS, 1CUP OATMEAL OR CREAM OF WHEAT MADE WITH WATER

2nd meal (11:30am): Protein Shake, what fat should go here? I WOULD EAT 1OZ ALMONDS, OR ADD 1TBSP FLAX OIL TO YOUR SHAKE

3rd meal (4:00pm): Tuna Salad (or) Chicken Strip, broccoli TUNA SALAD? MADE WITH MAYO? ARE YOU NUTS? YOU NEED 4OZ LEAN MEAT AND UNLIMITED GREEN VEGGIES (PLAIN) HERE. PLUS, MOVE THIS MEAL UP TO ABOUT 2:30-3:00.

4th meal (6:30pm): Protein Shake, Fish (or) Chicken with Salad (or) Broccoli IS THIS POST-LIFTING SHAKE? IF SO, YOU NEED TO HAVE A WHEY SHAKE, ADD SOME SIMPLE CARBS (SOME SAY IT HELPS WITH RECOVERY, I AM IN THE MINORITY, I DON'T ADD CARBS TO THIS SHAKE), NO FAT.

5th meal (8:00pm): Tuna Salad or something else small protein AGAIN, TUNA SALAD? THIS MEAL SHOULD BE 4OZ LEAN MEAT, UNLIMITED GREEN VEGGIES/SALAD, SMALL AMT FAT

ADD ANOTHER MEAL AROUND BEDTIME! (SEE BELOW)

MORE COMMENTS:
* YOU NEED TO EAT EVERY 3 HOURS.

* YOU ARE STARVING YOUR BODY FROM 8PM UNTIL 7-9AM - THAT IS ABOUT 12 HOURS OR SO. THIS IS A RECIPE FOR MUSCLE CATABOLISM. I WOULD EAT SOMETHING SMALL BEFORE BED - SOMETHING WITH PROTEIN AND FAT. 3OZ CHICKEN AND SOME ALMONDS, OR SOME FLAX/OLIVE OIL IS GOOD.

* YOU NEED TO FURTHER CLARIFY YOUR DIET. YOU NEED SPECIFIC AMOUNTS - WEIGH YOUR FOOD IF NECESSARY. IT IS VERY EASY TO OVEREAT UNLESS YOU KNOW EXACTLY HOW MUCH YOU ARE EATING.

* YOU SHOULD LIMIT YOUR SHAKES - BUT I SEE NOTHING WRONG WITH 2X A DAY. YOU DEF NEED ONE POST-LIFTING, AND ONE OTHER ONE DURING THE DAY IS FINE. JUST DON'T DO MORE THAN THAT, UNLESS THE ALTERNATIVE IS NOT EATING ANYTHING.



WORKOUTS - my comments in all caps:

Before I eat anything in the morning it is 30 minutes of medium-high intense cardio (power 90). FINE, BUT DON'T OVERDOSE ON THE CARDIO. I WOULD DO THIS NO MORE THAN 5 DAYS A WEEK - AGAIN, WHEN YOU PLATEAU, YOU WANT TO BE ABLE TO ADD SOMETHING ELSE. LET YOUR DIET DO THE WORK FOR YOU RIGHT NOW.

Then around 4:30 pm on each day here is what I do for weights:

Monday: Back, Chest, Abs - FINE
Tuesday: Biceps, Triceps - FINE
Wenesday: Abs (day off) - FINE
Thursday: Shoulders, Chest, Biceps - CHANGE TO SHOULDERS AND LEGS
Friday: Chest, Abs - START THE SPLIT OVER

PERSONALLY, I LIKE A PUSH/PULL SPLIT:
MON - CHEST/SHOULDERS/TRICEPS
WEDS - BACK / BICEPS
FRI - LEGS
*AND REPEAT THE NEXT WEEK.

* DO ABS 3X A WEEK ALSO, ANY DAY, JUST NOT ON CONSECUTIVE DAYS.



Hope this helps some, let me know if you have any other Qs. I'll be in and out all day. I know you aren't a female, but if you go to the Women's Board, there are a TON of stickies at the top that can help you A LOT. Males and females are almost identical in what they should eat and how they should train.

Tell me - how the heck did you get so damn smart? Thank-you very much for all your help! I already love you - lol! Tell me - what is wrong with some lean mayo? What could I eat instead of eating chicken 3x a day?

 

[Daisy_Girl]

light mayo is okay in moderation - but it is processed and contains fats that are not-so-healthy. I would go for the tuna salad 1x a week, maybe 2, but not everyday or even MOST days.

Lean Meat sources:
Eye of Round - red meat
4% fat ground beef (96% lean)
ground turkey
turkey cutlets
even pork shops are fine 1-2x a week
canned tuna
canned chicken

Other good meat sources are fish ..... orange roughy, salmon, tuna steaks, etc. They have fat in them, but very healthy fat.

Find ways to preare the meats so it doesn't get boring. Spices, low-cal marinades and toppings, etc. Check the Muscle Food Board for ideas. Also, there is a Recipe Sticky at the top of the Women's Board.

 

[wallcrawler]

Alright. Trying to follow Pintoca and Daisy to the fullest (i found one of her old posts) I came up with this. I seriously need help with this guys! Any info helps.

1st meal (7-9am): 5 egg whites
2nd meal (11:30am): Protein Shake, what fat should go here?
3rd meal (4:00pm): Tuna Salad (or) Chicken Strip, broccoli
4th meal (6:30pm): Protein Shake, Fish (or) Chicken with Salad (or) Broccoli
5th meal (8:00pm): Tuna Salad or something else small protein

Ok - then fitness routine: Before I eat anything in the morning it is 30 minutes of medium-high intense cardio (power 90).

Then around 4:30 pm on each day here is what I do for weights:

Monday: Back, Chest, Abs
Tuesday: Biceps, Triceps
Wenesday: Abs (day off)
Thursday: Shoulders, Chest, Biceps
Friday: Chest, Abs

Input please! Does anyone know a low carb protein shake I could buy? OR MAKE?

I just bought 2 6-lb. tubs of SportPharma low carb protein at Costco for $20 each. 1 scoop = 22 g protein, 1 g carb, and 2 g fat. Chocolate is so-so but vanilla is great!

 

[emo_boy]

light mayo is okay in moderation - but it is processed and contains fats that are not-so-healthy. I would go for the tuna salad 1x a week, maybe 2, but not everyday or even MOST days.

Lean Meat sources:
Eye of Round - red meat
4% fat ground beef (96% lean)
ground turkey
turkey cutlets
even pork shops are fine 1-2x a week
canned tuna
canned chicken

Other good meat sources are fish ..... orange roughy, salmon, tuna steaks, etc. They have fat in them, but very healthy fat.

Find ways to preare the meats so it doesn't get boring. Spices, low-cal marinades and toppings, etc. Check the Muscle Food Board for ideas. Also, there is a Recipe Sticky at the top of the Women's Board.

Daisy, why are you against Atkins? A lot of info show that people lose A LOT on Atkins (especially guys).

And thankyou for the protein info CRAWLER!