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That time of year for clean eating!!

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JWR
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2008/05/15 16:00:20 (permalink)

That time of year for clean eating!!

RIGHT!!

New plan for the summer to get leaner and if a bit of extra muscle follows then bonus. Im a busy guy so only have enough time for 4 evenly spaced meals which suits me fine.

So would just like a checkup on my diet:


7:00am:

100g oats in water 8 almonds
Apple

11:00am

3 handfulls mixed veg green beans etc
130-150g protein either chicken, turkey, tuna, salmon etc
30g almonds


3:00

3 handfulls mixed veg green beans etc cooked in reduced salt veg stock
130-150g protein source
30g almonds or peanut butter or oil of some sort

PWO around 7:30 ish

75g wholemeal pasta
100-150g protein source
3 handfulls fiberous veg


Due to my schedule im stuck with an hour 4 days per week weight training and maybe 1 extra day with complexes of some sort, with the odd run thrown in when i can so it looks like diet is the only way i can get leaner. I also walk a lot which will help.

On non workout days the last protein/ carb meal is replaced with protein/fat such as 200g fillet steak, green beans, asparagus, tbsp olive oil or similar.

Just like to add that once down to desired bodyfat, im wanting to zig zag cals to lean bulk, which i do know your not very fond of but i like being lean. Rather put on 10lbs a year and stay lean than 25lbs and for half that year im stuck being a fatty.

Thanks for any amendments that can be made.



post edited by JWR - 2008/05/15 16:04:13
#1

16 Replies Related Threads

    USA DEALS
    theiopener
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    RE: That time of year for clean eating!! 2008/05/15 17:09:16 (permalink)
    what are your current stats

    looks low on protein, low on efa's

    workout and cardio routine?
    #2
    JWR
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    RE: That time of year for clean eating!! 2008/05/15 17:26:37 (permalink)
    Current stats are something to be ashamed of tbh haha

    Really speaking i need to lean bulk as im only around the 155lb mark but summer calls and shirt off with the mates on the beach requires nice leanness haha.

    Should i up servings of protein to 200g per meal?

    I thought i may have had them covered with almonds, peanut butter, olive oil, and salmon. Do you think i should up those?

    Workout is something along the lines of:

    Monday: back/abs
    Tuesday: arms
    Wednesday: Off
    Thursday: Shoulders/ traps
    Friday: whatever i didnt feel was hit hard enough and legs
    Saturday: off
    Sunday: Chest/shoulders

    This is after a 6 month long fitness crusade for whatever reason I had in my head leaving me skinny up top and large legged haha.

    Cardio is a run whenever i can fit one in.. Im a very busy student, and i stand up all day where i work.. Always walk everywhere, out to the beach with mates etc atm so im not a slob or anything.



    #3
    theiopener
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    RE: That time of year for clean eating!! 2008/05/15 17:28:40 (permalink)
    youre gonna find it hard to cut mate with that level of lean tissue IMO

    got a pic of your current condition as its hard to judge where to help
    #4
    JWR
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    RE: That time of year for clean eating!! 2008/05/15 17:33:45 (permalink)
    Im afraid not as i cant find my phone lead anywhere..

    In my sig i had even less lean tissue than now. At the minute i can see the top two sets of abs and id imagine my bf to be around 12%.

    My best bet is probably to zig zag calories and overeat after workouts whilst keeping protein and fat meals when not exercising. What do you think?

    That was a fast reply, thanks mate!
    #5
    theiopener
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    RE: That time of year for clean eating!! 2008/05/15 17:36:36 (permalink)
    you may wanna look into UD2 by Lyle Mcdonald, im running it now and its working for me.

    I really dont think you should try cutting personally, i would try something different

    Try a different routine, look into Tabata and circuit training, these methods have had great reports over getting people lean, but its not for the low carbers

    wheres drewsky?!
    #6
    R3261
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    RE: That time of year for clean eating!! 2008/05/15 17:37:40 (permalink)
    why are you eating so much protein ?

    -
    #7
    JWR
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    RE: That time of year for clean eating!! 2008/05/15 17:44:11 (permalink)
    Im not eating that much protein

    3 servings yeilding approximately 25-40g a piece is hardly what i would call "so much protein."

    I think your reading it as 150g of protein when i mean it as say a 150g chicken breast which would yeild maybe 35g protein?

    Perhaps a lean bulk is in order then? and if i zig zag the calories then shouldnt be a problem to maybe add a bit of muscle in the process?

    Isnt that quite expensive UD 2.0?

    #8
    YumPies
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    RE: That time of year for clean eating!! 2008/05/15 18:06:50 (permalink)
    Take a look at lyles forum to get an idea of UD2, i wouldnt buy the book unless you know the basics (it works by depletion worksouts and refeeds) thye may not be your cup of tea.

    I think you can cut fine, youve prob got similar lean mass to me which means your calorie may have to be low (Depends if your naturally lean/hard gainer and therefore burn alot of calories) or your more like me(Easy to gain weight and my calorie intkae must be low ~1600-1800kcal to cut the fat + 3x weights + 6x cardio sessions between 20-50minutes steady state).

    Your diet plan is low on Omega 3, high in omega 6 by the looks of the (meats for protein and all those omega 6 rich almonds) Oily fish or take some fish oil/flax oil (id go with fish over flaxseeds or their oil personally).
    May need to increase veg if hunger is an issue, and may need to up or lower carbs depending on speed of weight loss.

    Zigzag calories can be a pain in the ass to constantly check what day your on and what calories your eating, then again im not one for rigid plans either - I calorie count as i go/plan a day at a time.

    Just make sure you pick an option and go with it, dont bulk if you want to keep abs for summer... etc.
    #9
    JWR
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    RE: That time of year for clean eating!! 2008/05/15 18:17:54 (permalink)
    Rich seems like the plan will be something like this:

    Ive limited myself to 4x 500 cal meals approximately. Ill stick to that and monitor/adjust accordingly.

    Ill eat more fatty fish in my protein/fat meals.

    Carbs are only in the mornings and after a workout.

    At the moment i calculate it by serving size rather than count calories as such. As i progress over the weeks I will reduce the serving sizes to cut cals and use jelly and veg to keep hunger at bay.

    One serving of carbs right now is 75g of rice or equivalent. One serving of protein = 130-150g, one serving of fat is around the 30g of almonds mark. If eating a fatty piece of fish i reduce the fats i add.

    Im not looking to be mega mass bodybuilder esque my ultimate aim is a daniel craig bond type physique.

    #10
    YumPies
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    RE: That time of year for clean eating!! 2008/05/15 18:23:46 (permalink)
    Sounds like your goal is certainly achieveable and sounds like youve got a nice easy plan which should be effective IMO.

    Just a few things:
    Id try get carbs PRE and POST workout, i find if i dont eat carbs enough during the day leading up(6hours before, then again 3hours before) to a workout my performance suffers badly.

    personally id also have a PWO shake (Whey + dextrose) quantitys are up to you, for me it helps restore energy fast so im not tired for alonger time and whey is relatively cheap so ill take it for its potential benifits to recovery etc. Once again some people dont have PWO shakes, its down to you mate.


    And yeah as you said, monitor and adjust appropiately based on how you feel and what the mirror/scales/tapemeasure say.
    good luck.
    #11
    JWR
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    RE: That time of year for clean eating!! 2008/05/15 18:30:51 (permalink)
    Cheers for the advice mate!!

    Nah im keeping my carbs all from low gi sources my energy levels havent seemed to suffer so far if they do ill look into it.

    Im not a big fan of cardio, its time consuming,i walk about that much and im too busy to be bothered, not enough hours in the day to see everyone you have to see, do everything you have to do i like to have a life, which is why im staying away from too many carbs.

    Yeah my plan is to get lean first and have a good base to build on, get my body used to being at a low bodyfat that way hopefully my nutrient partitioning will be working stupidly well !!

    I will keep your points in mind though if stumbling blocks occur...

    Keeping things simple keeps you sane....

    Cheers mate!



    #12
    JWR
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    RE: That time of year for clean eating!! 2008/05/22 20:17:27 (permalink)
    Right need to tweak this i think!!

    Ive found severe problems after about 2 days on the diet outlined above... Feel tired, lethargic, I actually fell asleep on the couch!

    I can do one of three things:

    a) Cut down the volume of lifting currently doing approximately 12 heavyish sets then maybe some lighter exercises for 3x12 afterwards

    or

    b) Increase carbs post workout

    or

    c) Cycle carbs more with a greater number of higher carb days.

    This post comes as an afterthought after feeling hypoglyceimic before and falling asleep on the couch, waking up and eating 2 scoops low fat ice cream, and microwave popcorn, 5 squares of chocolate and some milk. Now i feel normal again!

    Which has lead me to believe im either overtraining or undereating on carbs... On a training day im having 100g oats in the morning with a small apple, and 75g pasta after training.

    Any suggestions?

    Thanks

    Jamie
    #13
    YumPies
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    RE: That time of year for clean eating!! 2008/05/22 20:30:46 (permalink)
    Have you been sleeping well over past few days?
    How much weight loss are you achieving?

    boosting carbs more around training, and to keep calories lower reduce fats.

    Personally id never change my workout due to energy levels, your diet should be able to fuel the activity you wish to do. If its not, it may lead to muscle loss/strength loss/feeling crap.
    #14
    JWR
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    RE: That time of year for clean eating!! 2008/05/22 20:57:50 (permalink)
    My sleep is okay.. Hunger seems to wake me up around 7 regardless...

    Yep I think im training too hard I seem to push myself too hard which can be irritating sometimes..

    Right well it looks like upping carbs at breakfast and after training...

    Im fine if im not training living on only having carbs in the first meal of the day.

    Ill up oats/museli to 150g in the am

    Post workout carbs ill have 100g as opposed to 75g of pasta/ rice whatever

    And reduce fats in other meals...

    Training ill stick to 3-4 exercises per bodypart 3-4 sets, 6-12 reps.... 4 day split.
    #15
    AlasTTTair
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    RE: That time of year for clean eating!! 2008/05/22 21:09:02 (permalink)
    Not sure how fast your metabolism is mate, but if you want to get to single digits you have the wrong attitude about cardio.

    I remember reading on Paul George's website that he does 90 mins a day to prepare for a contest, so you're probably going to need to be doing 45 mins a day.

    I've also read in "Burn the fat, feed the muscle" that you can forget about getting to single digits if you can't even fit 5 or 6 meals in (due to the metabolism boost).
    #16
    JWR
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    RE: That time of year for clean eating!! 2008/05/22 21:22:46 (permalink)
    I have a average/fast metabolism.

    Well thermic effect of food is the same whether you eat 4 or 10 meals per day, the difference between 4 and 6 meals per day is negligible...

    Id rather it take longer than spend countless hours on the cross trainer.. I walk a hell of a lot, im standing up all day in work and moving about, its not like im sat on my behind all the time.

    I find it just makes my appetite increase tenfold.. Im spending all my extra time doing college assignments, revision etc. I suppose theres always excuses, however i don't see it being a problem if i keep it clean and use weights in a more cardio based fasion.
    #17
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