Sample Diets Please!!!

[feisty1]

Hey girls,
I need some help coming up with a diet that some of you have used that has proven to be effective while on a Var cycle. Your help would be much appreciated!

 

[Daisy_Girl]

Here is my basic, clean diet:

Meal 1 ~8am
5 Egg Whites, 1 Whole Egg
1/4-1/2 cup Cream of Wheat (made w/water, cinnamon, splenda)

Meal 2 ~11am
Protein Shake

Meal 3 ~2pm
4oz lean meat (usually chicken, turkey, eye of round)
3oz red potato/yam
Fat Source (usually 1oz Almonds)

Meal 4* ~5pm
4oz lean meat
Green Veggie (unlimited)

Meal 5* ~8pm
Protein Shake (usually post workout)

Meal 6 ~9:30pm-ish
Repeat Meal 4 OR Protein Shake
Fat Source (usually 1tbsp Olive Oil or 1tbsp PB)

*Sometimes, Meal 4,5,6 are slightly different, based on when my weight workout was, or my activity level of the day. I never drink more than 3 Protein Shakes a day, actually, I try to only take in 2.


Your actual amounts may change, based off your weight, BF% and LBM. It's a good idea to get your BF% done FIRST, that way you can periodically get it checked to make sure you are on the right road.

This is assuming you are trying to lose BF.....
While on Var, you have to make sure your protein is HIGH. AT LEAST 1g per lb BW, of not more. I also aimed for 1.5g per lb BW. Carbs are kept moderate and complex. Fatis moderate and healthy. Cutting BF usually requires a caloric deficit. Youcan go on aslight deficit and still see results. You do not want to go too low with calries or metabolism will slow.

Eating while on Var is not going to be much different than someone OFF Var.

If you are trying to gain muscle, then you'll have to make sure protein is a little higher, and you can add a few more carbs in there. You'll need a slight caloric surplus to gain muscle, which accounts for the additional carbs and protein.

 

[FL Superman]

Here is my basic, clean diet:

Meal 1 ~8am
5 Egg Whites, 1 Whole Egg
1/4-1/2 cup Cream of Wheat (made w/water, cinnamon, splenda)

Meal 2 ~11am
Protein Shake

Meal 3 ~2pm
4oz lean meat (usually chicken, turkey, eye of round)
3oz red potato/yam
Fat Source (usually 1oz Almonds)

Meal 4* ~5pm
4oz lean meat
Green Veggie (unlimited)

Meal 5* ~8pm
Protein Shake (usually post workout)

Meal 6 ~9:30pm-ish
Repeat Meal 4 OR Protein Shake
Fat Source (usually 1tbsp Olive Oil or 1tbsp PB)

*Sometimes, Meal 4,5,6 are slightly different, based on when my weight workout was, or my activity level of the day. I never drink more than 3 Protein Shakes a day, actually, I try to only take in 2.


Your actual amounts may change, based off your weight, BF% and LBM. It's a good idea to get your BF% done FIRST, that way you can periodically get it checked to make sure you are on the right road.

This is assuming you are trying to lose BF.....
While on Var, you have to make sure your protein is HIGH. AT LEAST 1g per lb BW, of not more. I also aimed for 1.5g per lb BW. Carbs are kept moderate and complex. Fatis moderate and healthy. Cutting BF usually requires a caloric deficit. Youcan go on aslight deficit and still see results. You do not want to go too low with calries or metabolism will slow.

Eating while on Var is not going to be much different than someone OFF Var.

If you are trying to gain muscle, then you'll have to make sure protein is a little higher, and you can add a few more carbs in there. You'll need a slight caloric surplus to gain muscle, which accounts for the additional carbs and protein.

tell me what is the best way to lose weight fast

 

[Daisy_Girl]

Chop off a limb.









Losing weight fast won't happen. If you eat clean, train hard and have patience.....then it will happen. Gaining weight didn't happen overnight, neither will losing it.

 

[leanchic]

tell me what is the best way to lose weight fast

they is no such thing as a short-cut to fat loss, unless u want to lose muscle and water....i would aim for no mroe then 1-2lbs a week becuase that is healthy and long term......

 

[feisty1]

Here is my basic, clean diet:

Meal 1 ~8am
5 Egg Whites, 1 Whole Egg
1/4-1/2 cup Cream of Wheat (made w/water, cinnamon, splenda)

Meal 2 ~11am
Protein Shake

Meal 3 ~2pm
4oz lean meat (usually chicken, turkey, eye of round)
3oz red potato/yam
Fat Source (usually 1oz Almonds)

Meal 4* ~5pm
4oz lean meat
Green Veggie (unlimited)

Meal 5* ~8pm
Protein Shake (usually post workout)

Meal 6 ~9:30pm-ish
Repeat Meal 4 OR Protein Shake
Fat Source (usually 1tbsp Olive Oil or 1tbsp PB)

*Sometimes, Meal 4,5,6 are slightly different, based on when my weight workout was, or my activity level of the day. I never drink more than 3 Protein Shakes a day, actually, I try to only take in 2.


Your actual amounts may change, based off your weight, BF% and LBM. It's a good idea to get your BF% done FIRST, that way you can periodically get it checked to make sure you are on the right road.

This is assuming you are trying to lose BF.....
While on Var, you have to make sure your protein is HIGH. AT LEAST 1g per lb BW, of not more. I also aimed for 1.5g per lb BW. Carbs are kept moderate and complex. Fatis moderate and healthy. Cutting BF usually requires a caloric deficit. Youcan go on aslight deficit and still see results. You do not want to go too low with calries or metabolism will slow.

Eating while on Var is not going to be much different than someone OFF Var.

If you are trying to gain muscle, then you'll have to make sure protein is a little higher, and you can add a few more carbs in there. You'll need a slight caloric surplus to gain muscle, which accounts for the additional carbs and protein.

THANK YOU!!! I appreciate you taking the time to write that lengthy post. I found it very informative. A lot of people on this board don't care enough to take the time to help unless its in there best interests. You always respond to posts whether the person is a newbie or not and that is what kind of people we need on this board. Karma to you!!!!

 

[jenscats5]

^^ bump

 

[androjunkie]

bump

 

[hotmilf26]

THanks so much for all th info, I was on another board by accident and they were really rude, every time I asked a question (with a few exceptions I was either insulted or simply patted on the head (so to speak) and told to go to the girls board. Well here I am and you all are much more helpful!
THANKYOU!

 

[pinkisacolor]

Daisy, How much do you weigh?

I was curious about how much you weigh and how tall you are. Is the meal plan you suggested for maintaining current weight?