Diets

[Marcus]

There seems to be a lot of diet critiquing lately so I thought I'd post up my diet & what has been working for me.

My current diet (bulking phase):

7.00am: Three scoops miada mass, 1.5 cups rolled oats, one punnet of Golburn fruit & milk. Yummy - my favourite meal of the day. Also multi vitamin & flaxseed oil.

10.00am: Three scoops Miada Mass & water, 2 x bbq rice cakes.

12noon: 40-50gms protein of processed chicken (I don't care what it is but as long as I reach the protein target i'm happy), a small amount of wedges, all baked in the oven. Usually a bit of tomato sauce on there too.

3-4pm: Three scoops Miada Mass & water, 1-2 bbq rice cakes and/or protein bar of some sort depending how I feel. Flaxseed oil.

5pm: workout

PWO: 2.5 scoops Miada Carbo load, 1 tspn of each of the following: Creatine, Glutamine, BCAA's.

20-30mins later - 4 scoops Miada Mass with water.

1-1.5 hours later: Half a chicken or a large steak, large salad with Balsamic vinegar, handful of nuts, sometimes swap salad to steamed veges.

Before bed (9.30-10.30pm): 3 scoops Miada Mass, 1 tspn Glutamine.

That is my current bulking diet. I started this six weeks ago, & have put on 2.5kgs, bodyfat has gone up a little but that's expected. Next week I will start a two week "cruise" phase & drop my calories a little & maybe swap the processed chicken at lunchtime to chicken breasts.

In late October last year I weighed, 91.8kgs @ 5'7". I cut down to about 84-85kgs as of Jan 5 by doing the following:

Cut out the fruit in the morning & all together.

Reduced my rice cakes down to 1 at morning & afternoon tea.

Changed lunch to 2 x Chicken breasts (I love the Inghams lite breasts) + one smallish potato & a big scoop of cottage cheese.

Cut out the nuts at dinner time, very low carbs too - just enough to fill the hunger in my stomach.

I stuck to this diet strictly during the week, & in the weekend I relaxed it a bit. I still had the basics but wasn't worried about having a cheat meal or three or a few beers on a Saturday night.

I still trained heavy, but started including a lot of drop sets.

Two half hour brisk walks on the tread mill durig the week (6.5/2deg incline). A leisurely walk somewhere in the weekends.

So there's my diet. I didn't lean up to a competition level, but got to a stage where I looked very defined. I much prefer being at the weight I am now though. Must be a short man thing :pfft:

Hope this helps some of you.

[Growth]

I still had the basics but wasn't worried about having a cheat meal or three or a few beers on a Saturday night.

Thats the spirit :grin:

[Marcus]

That's where I keep my sanity man. Although I'm sure my Monday workouts suffer because of it.

[jono]

you seem to have a lot of meal replacement supplements in there. my advice would be to have your meals based on as much real food as possible.

good food sources-

Proteins:

Turkey

Tuna

Boneless / Skinless Chicken Breast

Eggs

Lean Beef

Cottage Cheese

Skim Milk

Steak

Lean ground beef

Carbs:

Oatmeal

Bananas

Rice cakes

Sweet Potatoes (yams)

Brown Rice

Wheat Bread

Red Russet Potatoes

Grits

Whole Wheat Tortillas

Kidney Beans

Butter Beans

Black Eyed Peas

Fats:

Natural Peanut butter

Olive Oil

Flaxseed oil

Fish Oil

Almonds

Vegetables:

Lettuce

Broccoli

Green Beans

Spinach

Asparagus

Zucchini

Carrots

[Marcus]

I do have a lot of meal supplements in there but I am allergic to a lot of foods, e.g eggs.

I have been told before to try to stick to whole foods but at the end of the day why fix it if it ain't broke? I personally don't think I'm suffering from it. The other side of the coin is I'm very busy with work so I seldom have time to prepare meals etc.

I will post pics as soon as I can. I tried taking some in the mirror the other night but they came out shit as hehe.

[Growth]

That's where I keep my sanity man. Although I'm sure my Monday workouts suffer because of it.

Cheat days are good for workouts, thats what i tell myself anyway :grin: . I find cheat days help my workouts, they just dont help the waistline.

As for the alcohol :grin: That another story :wink:

Also i agree with jono, theres no substitute for real food. I also fall into the trap of gulping down shakes etc but if convenience allowed it then i would eat more real meat for my protein intake.

[Marcus]

Definitely, if I could eat more real food I would.

I sort of think of my weekends as a chance to up my carbs in prep for a low-carb week. If I was dieting for a show then it would be a different story, but I just didn't want to hit the beach without something to show the ladies

[Growth]

I sort of think of my weekends as a chance to up my carbs in prep for a low-carb week.

Very much akin to hypercaloric days / refeeds. I think people under estimate the need for these refeeds, and in there quest for an ever decreasing BF level end up plateuing because of it.

[Marcus]

The thing that intrigues me the most about diets is the plateauing. For 2 weeks I weighed 86.1kg. Then last week, I went a little harder on my cardio than usual, keep the diet the same though. The I weight myself yesterday, feeling like I'd lost weight, & I'm 87.1kg's. I had to chuckle to myself. The mysteries of the human body. :nod:

[Growth]

Thats what refeeds are for mate To get the leptin levels back up again.

Hey youve posted your diet, your guna post some pics, why not just start a fully fledged journal, this basically is anyway :pfft:

[jono]

Thats what refeeds are for mate To get the leptin levels back up again.

Hey youve posted your diet, your guna post some pics, why not just start a fully fledged journal, this basically is anyway :pfft:

agree

[Marcus]

I may start a journal after this 2 week break from the full-on stuff.

See how we go :wink: