[spider_mn]

Hello all, just an idea if everyone could post their diets or day to day eating plans, whether it be for bulking or losing fat. Comparing plans may help in putting together a plan for all of us.

Matt.

[jornT]

my bulking plan:

I eat EVERYTHING in sight and spent pretty much all my money on food.

True story

[Rocky]

I'm actually pretty much the same, but my rough guidleine at the mo is:

Meal 1 - 5.15am - 100g muesli + 200g natural yoghurt +scoop of whey
EFA cap, 2 BCAA caps, multi vit, (Creatine -non-training days), cranberry juice, cup green tea.

Meal 2 - 8.15am - 100g oat cereal with 200ml milk

Meal 3 - 11.15am - Meal replacement shake, (Glutamine & creatine - training days)

Meal 4 - 2.15pm - 10" baguette with chicken, tuna or cheese salad, fruit, 2 BCAA'S, choc bar.

Meal 5 - 4.45pm - Whey isolate shake (mine has 35g carbs in it) and creatine - training days OR oat cereal with milk - non training days

Meal 6 - 5.45pm - Chicken or fish with rice, potatoes, or pasta, and veg + EFA cap

Meal 7 - 8.30pm Oat cereal with milk and whey shake.

[Pain]

Too much supplements in that diet Rocky.. But if it works for you then bleh.

I havent had a protein shake in weeks.. been eating food instead of shakes.. its more work(cooking,eating ect.) but i'm actually seeing quicker results and better workouts!

[Rocky]

^ I bet you are aswell. I would rather get more whole foods in but it's difficult to eat that much for me, I'm trying to condition myself to eat more, and there is only one of those meals that relies solely on a shake as a replacement. The others supplement the whole foods I'm eating at the same sitting to bump protein up!

[Flex]

LOW carb day:

Meal one: 1 cup oats, 2 scoops whey protein, 1 multivitamin, .5 g/vitamin C, 200 mcg/caffiene, 1 g/HMB, 5 g/Glutamine, cup/White Tea, 10 g/BCAA

Meal two (PWO): 30 g/dextrose, 30 g/malto, 300 mg sodium, 5 g/glutamine, 2 scoops whey protein, 1 g/vitamin C

Meal three: 1 cup oats, 2 scoops whey protein, L-Carnitine, cup/White Tea, 1 g/HMB

Meal four: Plate full of Chicken/Asparagus/Onions/Garlic/etc, 3 g/CLA, 1/4 tsp/Sesathin, 1 multivitamin, .5 g/vitamin C, 500 mcg/chromium, 3 g/fish oil, L-Carnitine

Meal five: dozen egg whites, plate of broccoli, 2 tbs flax seed oil, 3 g/CLA, cup/White Tea, L-Carnitine, 500 mcg/chromium, .5 g/vitamin C, 1/4 tsp/Sesathin, 1 g/HMB

Meal Six: 1 cup low-fat cottage cheese, ZMA, 1 tbs/flax seed oil, 1/4 tsp/sesathin, 5 g/L-glutamine, 3 g/fish oil, .5 g/vitamin C

All of my carbohydrates come from oats in this diet, even on high carb days.

[Rocky]

And to think Pain said I had too many supplements!

[Flex]

Originally Posted by Rocky

too many supplements!

No such thing. I'll be adding some more to the diet on week four but I promised someone I would post my current diet up on the board.

Pain is a newbie!

[Rocky]

lol! :)

[jornT]

Originally Posted by Flex

Pain is a newbie!

Un-mod!

Which creates a spot for me

[Rocky]

Originally Posted by jornT

Un-mod!

Which creates a spot for me

Never in a million years!

[Flex]

Originally Posted by jornT

Un-mod!

Which creates a spot for me

[pumpingiron]

Current cutting diet typical day:

1. 50g outmeal + 150ml skimmed milk (sm), 150ml sm + 25g protein
2. 125g rice + 150g chicken breast + 1 banana
3. 300g potatos + 250g egg white
4. PreW 1 banana
5. PostW 400ml sm + 25g protein
6. 140g tuna + 100g shrimps + 125g rice
7. toasted 2x whole wheat bread with honey and peanut butter

About 50% Carbs/35% Protein/15% Fat

[Sarpzilla]

8 Egg Whites + 1 cup of skim milk + 2 slices of brown toast
multivitamins, calcium citrate, milk thistle, cod liver oil, cider vinegar
Low sugar Protein Bar (32 grams of protein, 21 grams of carbs)
5-6 ounces of chicken breast with 1 cup of bean salad
Can of tuna
5-6 ounces of chicken breast with vegetables
Slice of brown toast
workout
Protein Shake
And supplementary source of carbs and protein in small amounts.

Other sources of protein i use are veggie hot dogs, turkey breast, kashi go lean cereal, salmon, tilapia, quinoa.

i'm doing lots of cardio and lifting heavy to keep my muscle mass on and my fat off.

[jornT]

Originally Posted by pumpingiron

Current cutting diet typical day:

1. 50g outmeal + 150ml skimmed milk (sm), 150ml sm + 25g protein
2. 125g rice + 150g chicken breast + 1 banana
3. 300g potatos + 250g egg white
4. PreW 1 banana
5. PostW 400ml sm + 25g protein
6. 140g tuna + 100g shrimps + 125g rice
7. toasted 2x whole wheat bread with honey and peanut butter

About 50% Carbs/35% Protein/15% Fat

Waar is de de halve liter kwark in de laatste maaltijd! Echt een must!

[jornT]

Originally Posted by Flex

Now I feel bad.

I'll just wait till Pain start making trouble again

[Flex]

Originally Posted by jornT

Waar is de de halve liter kwark in de laatste maaltijd! Echt een must!

[pumpingiron]

Originally Posted by jornT

Waar is de de halve liter kwark in de laatste maaltijd! Echt een must!

What?

[jornT]

lol@ you guys. Sorry, I saw a mod starting with a P so I thought it was philosopher...I guess.

Why don't you have some slow digesting protein in your last meal PI?

[pumpingiron]

Originally Posted by jornT

lol@ you guys. Sorry, I saw a mod starting with a P so I thought it was philosopher...I guess.

Why don't you have some slow digesting protein in your last meal PI?

Protein is overrated!

Nah, I just keep it simple and somewhat tasty. **** it if I loose a little muscle. I just wanna be trimmed, with a small butt and slim legs. I wanna fit into the nice clothing again.

It's been like 2 years since I could fit into a nice suit.

[Rocky]

^^Small butt and slim legs hey? Just my type...

[MaKaVeLi]

Originally Posted by Rocky

^^Small butt and slim legs hey? Just my type...

rocky you canible!

[Q80_MuscleHed]

Originally Posted by pumpingiron

It's been like 2 years since I could fit into a nice suit.

LOL .. i can feel that man :)

[imraan47]

Originally Posted by Flex

LOW carb day:

Meal one: 1 cup oats, 2 scoops whey protein, 1 multivitamin, .5 g/vitamin C, 200 mcg/caffiene, 1 g/HMB, 5 g/Glutamine, cup/White Tea, 10 g/BCAA

Meal two (PWO): 30 g/dextrose, 30 g/malto, 300 mg sodium, 5 g/glutamine, 2 scoops whey protein, 1 g/vitamin C

Meal three: 1 cup oats, 2 scoops whey protein, L-Carnitine, cup/White Tea, 1 g/HMB

Meal four: Plate full of Chicken/Asparagus/Onions/Garlic/etc, 3 g/CLA, 1/4 tsp/Sesathin, 1 multivitamin, .5 g/vitamin C, 500 mcg/chromium, 3 g/fish oil, L-Carnitine

Meal five: dozen egg whites, plate of broccoli, 2 tbs flax seed oil, 3 g/CLA, cup/White Tea, L-Carnitine, 500 mcg/chromium, .5 g/vitamin C, 1/4 tsp/Sesathin, 1 g/HMB

Meal Six: 1 cup low-fat cottage cheese, ZMA, 1 tbs/flax seed oil, 1/4 tsp/sesathin, 5 g/L-glutamine, 3 g/fish oil, .5 g/vitamin C

All of my carbohydrates come from oats in this diet, even on high carb days.

ur on cutting Flex?

[Flex]

Originally Posted by imraan47

ur on cutting Flex?

Yep!

[imraan47]

Flex whats ur approach for ur cycle right now? is it 3 week low carb then 4th week u load the carbs then back to a 3 week low carb?

[Flex]

Originally Posted by imraan47

Flex whats ur approach for ur cycle right now? is it 3 week low carb then 4th week u load the carbs then back to a 3 week low carb?

Not really, the first three weeks will be low calorie, not low carb. Then i'll raise the calories in week four to prevent my metabolism from slowing down.

[jornT]

Originally Posted by Rocky

^^Small butt and slim legs hey? Just my type...