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Default 02-03-2006, 05:39 AM



8:30 am 6 egg whites and 1/2 cup oats


11:00 2 scoops ON whey,1 lb salad mix w/dressing


1:30 chicken breast,1/2 cup whole wheat noodles,broccoli


4:00 2 scoops ON whey,1 lb salad mix w/dressing


6:30 salmon patty,broccoli


9:00 2 scoops pro blend


This diet needs help. The breakdown is about247 grams protein,148 grams carbs,34fat. Does anyone think I need more carbs. The calories are about 1747. I would like to stay in this range. Any suggestions are welcomed. Please keep in mind I am 210 pounds at 5'10". I'm trying to get to 175. Body fat percentage is about 20, not acceptable!Edited by: n2jss
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Default 02-03-2006, 01:34 PM



4 miles walking everyday except Sunday.


Weight training: 4x per week
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Default 02-06-2006, 01:06 PM

Still on and very strict. No cheats
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Default 02-07-2006, 08:50 AM

Switched to 3day on and 2 off. Arms&shoulders------Back& traps-----Legs. Excellent pump on arm day w/out supps. Leg day was also a success xcellent workouts. Still full of energy.
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Default 02-08-2006, 10:40 AM











Finally revised diet to something I can live with.


It is as follows:


1574.5 Calories


165.6 Protein


170 Carbs


23.5 Fats





Meal 1) 1 scoop whey protein


Meal 2) (6) egg whites, 1 cup oats


Meal 3) (2) chicken breast, 1 cup whole wheat noodles, 1/2 bag broccoli


Meal 4) 1 scoop whey protein


Meal 5) (1) salmon filet, 1 bag broccoli


Meal 6) 2 scoops protein blend


Add (1) tablespoon flax oil 2x daily = 260 Cal


This is 42% protein,43% carbs and 15% fat.
Edited by: n2jss
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Default 02-08-2006, 10:51 AM

Quote:
Originally Posted by n2jss


4 miles walking everyday except Sunday.


Weight training: 4x per week


you don't walk everyday, how old are you? you have that much time on your hands?


if you're doing this whole diet and traning you must be huge and rip- do you have a pic of yourself you can show?Edited by: greg33706
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Default 02-08-2006, 10:58 AM

Quote:
Originally Posted by greg33706
Quote:
Originally Posted by n2jss


4 miles walking everyday except Sunday.


Weight training: 4x per week


you don't walk everyday, how old are you? you have that much time on your hands?


if you're doing this whole diet and traning you must be huge and rip- do you have a pic of yourself you can show?


I'm 38, retired and I just started so I'll let ya know how it goes.BTW it sounds like you approve of it. Edited by: n2jss
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Default 02-08-2006, 02:31 PM

just keep it up, and try not to make eating too boring, change it up a bit everyday- i never know what im going to eat, i just make sure i get about 200g protein a day.
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Default 02-08-2006, 04:21 PM

I try to stick to this diet only 5 days. My kids visit on the weekends and I get off of it a little but not too bad to worry about it. Only 100 calories or less.
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Default 02-08-2006, 07:17 PM

with this diet you are sure to have changes just by the amount of calories
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Default 02-09-2006, 09:10 AM

Quote:
Originally Posted by n2jss


Finally revised diet to something I can live with.


It is as follows:


1574.5 Calories


165.6 Protein


170 Carbs


23.5 Fats





Meal 1) 1 scoop whey protein


Meal 2) (6) egg whites, 1 cup oats


Meal 3) (2) chicken breast, 1 cup whole wheat noodles, 1/2 bag broccoli


Meal 4) 1 scoop whey protein


Meal 5) (1) salmon filet, 1 bag broccoli


Meal 6) 2 scoops protein blend


Add (1) tablespoon flax oil 2x daily = 260 Cal
The stuff I am going to put here is IMO. Yes I would add a few more carbohydrates. Your meal one I would add a cup of oats. Meal 2 replace oats with a small apple. Meal 4 add a small banana. Meal 6 trade the whey for a can of tuna. Spread the flax seed oil out equally between meals 1-4.
The theory here is when you wake up you have been without food all night, you need to restock everything. Your oats will carry you a while but an apple (or some other low sugar fruit) will keep you going until lunch.
Your meal 4 gets the potassium fruit. Fruit is high in sugar so watch portion size. The flax will encourage fat burning as long as portion size and time of day are right.
I like tuna or egg whites for my last meal; they will break down slower and support your muscle over night better than whey which breaks down quickly. This one is tough for me, it is easy to shake up some milk and whey and it taste like a milk shake, which I prefer to another can of tuna. I like egg whites a little better than tuna but there is more clean up involved with cooking egg whites. Keep up the good work and God Bless.KICKBOY


The mind and the body are interrelated: what you do to one necessarily effects the other. There must be a balance between the two. If your body is strong but your mind is weak, you are a powerful instrument with no direction; such an instrument rarely produces good. If your mind is strong but your body is weak, then you may be filled with purpose and good intentions but have no strength necessary to act on your impulses. You must strengthen your mind to control your body; and strengthen your body so you can always follow the good directions of your mind.
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Default 02-09-2006, 09:45 AM

The last meal is a protein blend of milk,soy,whey, and egg.Cuz I hear that is whatu want at night. Am I wrong? The only reason I wake up with just a shake is cuz I do cardio first thing. As far as the fruit, I will try that. I don't eat tuna cuz of the sodium level(I have high blood pressure). I thank you for ur input and will keep this in mind. Please feel free to add more if you like.
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Default 02-09-2006, 11:15 AM

I don’t think you are wrong, if that shake is working keep it going. The high blood pressure is a bigger issue than which protein. The milk will coagulate in the tummy and make for a slow burn.
The fact that you are eating 6 small meals and keeping the protein up puts you way ahead of the game, you also are getting whole grain carbs and good fat.
I picked apart your diet so here is mine for the day.
fficeffice" />

Meal 1 cup of oats, 2 scoops whey (40gr.) tablespoon full of raisins

Meal 2 can of tuna (33gr.) 1 cup of plain sweet potato

Meal 3 Apple and whey mixed with water (30gr.)

Meal 4 boiled chicken breast, ½ cup grapes, cup celery, ¼ cup walnuts, and small banana.

2 scoops No explode Workout

Meal 5 10gr. Creatine monohydrate with 8 oz. grape juice. 2 scoops whey mixed with water.

Meal 6 Steak 6 oz. after cooking.

I am 5’8’’ 165lbs, and I’ll be 45 in 4 more days. I have not checked BF today but I stay between 7-8%. KICKBOY


The mind and the body are interrelated: what you do to one necessarily effects the other. There must be a balance between the two. If your body is strong but your mind is weak, you are a powerful instrument with no direction; such an instrument rarely produces good. If your mind is strong but your body is weak, then you may be filled with purpose and good intentions but have no strength necessary to act on your impulses. You must strengthen your mind to control your body; and strengthen your body so you can always follow the good directions of your mind.
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Default 02-09-2006, 11:33 AM

Sounds good. I can only afford so much so I try to keep it as simple as possible. I do take a multi,garlic,3-6-9 omegas, and of course my meds. I just quit the creatine couple of weeks ago. Plan to go again in a month or so. For now I'm just staying basic.
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Default 02-17-2006, 10:04 AM



Blew off diet and exercise for this week. Pickup on 2-20.
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Default 04-10-2006, 08:57 AM

Totally blew off diet and exercise for the last month. Gained 10 pounds and will be able to pickup again in May. This is hard but, what doc says, doc gets. I just hope I don't gain another 10 lbs so I'm back on the diet.
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Default 05-09-2006, 04:08 AM

First day back in the gym. Felt freaking great. Eased back in with a cardio/lift combo. Hit the treadmill for 10 minutes went straight to flat bench for 10 reps then to incline flyes for 10 reps and back to the treadmill for 2 minutes and repeated 4 times. Then finished with another 10 minutes on the treadmill. No rests in between. Did all this with plastics on. Loved every minute of it. Man it's great to do something again. Will keep this type of routine with all workouts except legs for about a month or 2 before changing.Edited by: n2jss
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Default 05-10-2006, 08:03 AM

keep it up.


FREE YOUR MIND AND YOUR ASS WILL FOLLOW
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Default 05-10-2006, 08:56 AM

2nd day. Same scenario with back exercises(4 sets) extended treadmill time to 12 minutes b4 and after and 4 minutes in sets. Awesome workouts! I love this crap. Also with plastics again. I love the heat!Edited by: n2jss
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Default 05-14-2006, 10:04 AM

Still sore as hell from last week! Ain't been doing much for the last 3 days cuz I can't hardly move upper body. Leg day tomorrow!
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