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 George Spellwin's ELITE FITNESS Discussion Boards
 Diet Discussion Board
 My Diet Program
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| Author | Topic: My Diet Program |
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Brothaman Amateur Bodybuilder Posts: 4 |
posted August 15, 2000 12:09 PM
   
I have developed a sixteen week program for myself to lose fat & gain some muscle. But I'd like some "constructive" criticism & ideas to improve my program if necessary. I've been using info from everything that I've been reading on this site & some mags. This is the worst shape I've been in all my life & it's time to get rid of this fat boy. Another problem I have is that I'm a little confused on what kind of complex carbs I should have. Any sugestions on what foods are Complex & have Low Glycemic index? I am too scared to use Roids, but are there any safe alternatives? I've also heard of the dangers of fat burners, should I worry about these, forget them or will green tea do the trick? I'm under the impression that I could see great results without these extras...am I crazy to think so or not? My current situation is: I'm 5'11", 225 lbs, 20% bodyfat My goal is for 200+ lbs, 10% bodyfat, bigger arms, legs, and solid chest My program consists of: Exercise IP: Logged |
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Cheech Amateur Bodybuilder Posts: 66 |
posted August 16, 2000 12:58 AM
Your diet looks good. Creatine is a safe alternative. I would cut out the proscessed foods like instant mashed potatos and limit fruits and milk because of sugar. Get some flax oil for essential fats. If your trying to lose body fat I would cut carbs after 4pm and eat only protein&fat later in the day. Try a Zone diet 30%protein 30%fat 40%carb or If you have huge dissapline try anabolics or the anabolic diet. IP: Logged |
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Cheech Amateur Bodybuilder Posts: 66 |
posted August 16, 2000 01:10 AM
Also dont do fat burners. Just be strict with your diet and do more cardio. I consider even the herbal ones worse than mild steroids. IP: Logged |
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Cheech Amateur Bodybuilder Posts: 66 |
posted August 16, 2000 01:23 AM
I didnt mean anabloics I ment animalbolics diet. Here is the webpage for animalbolics diet: http://www.ironmag.com/nutrition.html The anabolic diet: http://www.testosterone.net/html/body_69eat.html http://www.testosterone.net/html/body_71eat.html I would try these if you have great disipline. IP: Logged |
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vlaovic Pro Bodybuilder Posts: 281 |
posted August 16, 2000 09:22 AM
If you try Animalbolics, feel free to e mail me since I've used the diet to get super-low fat%. Whatever you do, don't use the sample menu from the website - it's terrible. Anabolic diet also rules - I'm into like week 9 or 10, bulking the whole time. I'm gonna try to rid myself of the extra fat I picked up while bulking so I look nice and lean for the new schoolyear. The diet you outlined looks good, but I would tweak it so that you get about 25% calories from fat, 35% from protein and 40% from carbs. The lower carbs will make your body use more fat for fuel. The higher fat intake will keep your testosterone levls up, since they always drop when calories are restricted. Make sure to get your essential fatty acids in that fat intake, as well as some whole eggs and steak because it's saturated fat that boosts natural test - in total, 25% fat seems to be ideal for this purpose, while still insuring you get enough carbs and protein to repair muscles and fuel workouts. Besides whey protein and essential oils, the supplements I highly recommend are L-glutamine or glutamine peptides before and after a workout (10-15g total), alpha lipoic acid to increase insulin sensitivity (200mg before your biggest carb meal which should be post-workout), multivitamin, vitamin C/E post-workout and some type of zinc/magnesium supplement (between 25 and 50mg zinc per day). This doesn't have to a true ZMA supplment, just anything with zinc; again keeps up testosterone, which will fall while dieting. Personally, I've never had any problems taking ephedrine/caffeine 2 to 3 times daily - in fact I enjoy the combo, but that's something you have to figure out for yourself. IP: Logged |
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Brothaman Amateur Bodybuilder Posts: 4 |
posted August 17, 2000 04:42 PM
Thanks for the advice Cheech & Vlaovic... I'm looking into your suggestions right now and will let you know how I do. IP: Logged |
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el ass-o wipe-o Amateur Bodybuilder Posts: 13 |
posted August 18, 2000 02:16 AM
dont cut youre calories or carbs. youre not eating enough as is. thats why u cant drop. sounds stupid i know but try this. up your calories to about 4000. 50% protein 35% carbs 15% fat. dont worry about glutamine or vit c or any of that shit. train more. 3 days a week is anything, natural or not. spilt your body over 5 days. train 3 on 1 off. keep your cardio to 20 minutes every other day . 5 minute sprint / 5 minute walk and so on. now use a good fat burner like therma lean 3 times a day. not after 5 pm. and add about 500 to 100 calories from mct oil. this will give u about an extra 100-120 grams of fat. dont worry youre body wont store it if youre working hard, and u will get leaner from it. and how long do u plan for this? 10% drop is like 21 pounds for u. that should only take like 12 weeks if u do this right. and oh yeah. as youre body weight drops so should your calories...so 200 per pound lost. but take it from whole foods only!!! keep the mct oil in there. this isn't rocket science so dont let someone try and tell u how hard it is. enjoy!! IP: Logged |
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el ass-o wipe-o Amateur Bodybuilder Posts: 13 |
posted August 18, 2000 02:20 AM
it isnt anything....and 500-1000. sorry i'm not that strong a swimmer! ------------------ IP: Logged |
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