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This is how I am doing it !

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Big Les
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2011/03/29 10:57:36 (permalink)
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This is how I am doing it !

I know I post criticisms of other peoples diets, so  here is my diet.
Right now I am around 30% bodyfat (bodyweight is a closely guarded secret but those who are good at maths can work it out) - so one obese mother ..... thats what 4.5 years out due to injury and being a stupid arse does to you - no excuses.
However since October 2010 I have lost 36lbs so its not all bad.
 
In addition to the diet, I have 1g dha/epa capsule a day, plus Spirodex, Lipo 6 black, forskolin, yohimbine, l-carnitine, arginine, vit d plus individual vits and minerals - which I do cos I like to not because its better than a multivit!
plus I add around 20g-30g glutamine a day to my shakes
 
Breakfast
5 egg whites, 1 whole egg
25g whey in water
Saturday: 35g polenta, 1slice cheese in addition
 
10:00-10:30am
1 x  Protein Shake
I vary this to provide 50g protein and between 15-30g carbs or no carbs depending how I am feeling that day,
 
12:30-1:00pm
175g cooked chicken, salad/veg, 50g rice/ 170g raw sweet potato
 
Pre-workout: – N.O. Explode, 5g leucine
Post-workout: 25g whey in water, 5g leucine, 5g bcaa’s, 10g glutamine
 
5:30pm
175g cooked chicken salad, 50g rice/170g raw sweet potato
salad/veg
 
8:30-9:00pm
1x protein shake/protein bar
Again I vary this, but usually its a blend with as few carbs as possible
 
post 9:00pm 25g beef jerky allowed
I usually go to bed at 11:30 so I can get a little peckish before bed so this is snack and I like the sodium because my diet is pretty low sodium generally
1x Saturday per month – cheat meal, every other saturday is steak instead of chicken
 
With meals I will have 1 tablespoon of salad dressing, I mix up low fat dressings, I also have 1 or 2 tablespoons of  sauce (usually BBQ of some sort) on my chicken meals
And I eat 1 bag of salad a day or equivalent in veg - salad is easier
Totals Approximately: 150g Carbs, 400g protein – fat <35g
2525 Calories per day
2g per lb of lean mass in protein :)
 
At the moment I do 40mins steady state cardio post workout, but will change that to 40 mins pre breakfast when I have my garage cleared out later this month.
 
Training - I am back in the gym after stomach surgery and losing all of February and March - so I trained for December, and January - had 2 months off and am back - with the following split
Mon: arms - big time lagging body part.
Tues: shoulders - with pump sets for triceps
Wed: back
Thurs: chest - with pump sets for bis
Fri: legs
Abs are done every workout; calves with legs.
I am a volume trainer so 20 sets or more per bodypart, 8-12 or 8-15 reps for my working sets and like doing a lot of drop sets!
 
#1

38 Replies Related Threads

    ALHADO
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    Re:This is how I am doing it ! 2011/03/29 11:03:28 (permalink)
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    nice diet/write up
     
    good luck with the training
    #2
    iaink
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    Re:This is how I am doing it ! 2011/03/29 11:07:22 (permalink)
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    BW wasn't that closely guarded then!
     
    Good luck!
    #3
    Big Les
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    Re:This is how I am doing it ! 2011/03/29 11:07:59 (permalink)
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    iaink

    BW wasn't that closely guarded then!

    Good luck!

    Nope - just make you guys work for it a bit :)
    #4
    iaink
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    Re:This is how I am doing it ! 2011/03/29 11:10:03 (permalink)
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    Admit it your just like to be chased! x  lol
    #5
    Tony Barnes
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    Re:This is how I am doing it ! 2011/03/29 11:33:00 (permalink)
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    Calories and fats both look low to me, also why train abs?
     
    Will be interested in the results though - will you be getting pics?
    #6
    Big Les
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    Re:This is how I am doing it ! 2011/03/29 11:43:45 (permalink)
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    Tony Barnes

    Calories and fats both look low to me, also why train abs?

    Will be interested in the results though - will you be getting pics?

    Abs: because I need core strength - I also do physio precribed exercises for sacro-illiac joint stability, and I believe that training abs with moderate weight brings depth and separation and makes them appear at a higher bodyfat level.
    Calories are not that low for the lean mass equation, at only 500 below maintenance.
    and yes fat is low by design - you know how I drone on on about low fat, high protein and manipulated carbs - :)
    Yes there will be pictorial comparison of sorts when its over!
    #7
    DC77
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    Re:This is how I am doing it ! 2011/03/29 13:33:49 (permalink)
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    Very interesting I like your approach and your post in general.
     
    Nice one
    #8
    Tony Barnes
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    Re:This is how I am doing it ! 2011/03/29 14:06:34 (permalink)
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    Ok, fair responses all round.
     
    I used to do abs like a mo-fo back at uni - 600 reps per session in various different exercises (inc in the sauna & steamroom..!) - 4+ times a week. I've got abs that can be easily seen at annoyingly high bodyfat, useless as a marker of how lardy I am.
     
    That said, I ALWAYS had deep abs as a kid, so not sure if the above did owt
     
    Looking forward to the pics mate - you must be excited about getting in shape again?
    #9
    The_Lone_Wolf
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    Re:This is how I am doing it ! 2011/03/30 11:31:55 (permalink)
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    Good stuff Les, I wish you all the best.

    Bodybuilding Warehouse Rep.
    #10
    El Gringo
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    Re:This is how I am doing it ! 2011/03/30 12:33:18 (permalink)
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    Good luck mate, hope everything goes well. Have you looked at anything from leangains? I've had some great results from it
    #11
    Selecta
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    Re:This is how I am doing it ! 2011/03/30 12:42:43 (permalink)
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    El Gringo

    Good luck mate, hope everything goes well. Have you looked at anything from leangains? I've had some great results from it


    I think a bag of worms has just been opened !!

    "When you can't see the angles no more, you're in trouble." 
    My Journal
    #12
    bulldog dave
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    Re:This is how I am doing it ! 2011/03/30 13:24:52 (permalink)
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    les, why do you only have 1 yolk for breakfast
    #13
    Calza
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    Re:This is how I am doing it ! 2011/03/30 18:08:53 (permalink)
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    bulldog dave

    les, why do you only have 1 yolk for breakfast

     
    For flavour, but to keep fat and calories down I would guess?
    #14
    swordfish
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    Re:This is how I am doing it ! 2011/03/30 18:29:29 (permalink)
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    have you ever been in shape before? how far do you plan to take it?
    #15
    Big Les
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    Re:This is how I am doing it ! 2011/03/30 19:22:29 (permalink)
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    Dave: 1 yolk is because there is some fats in there, and I do want some in my diet :)
    Also this is early dieting season, so having a whole egg means there is something to change should I want to: I will probably go over to egg whites only as a shake in a later phase.
     
    Swordfish: around 5 years ago I was 6 weeks out from doing my first show and 50% tore my left quad, it would be nice to have that sort of condition again, but really its about enjoying bodybuilding and seeing what exactly is left with the injuries from the bike accident. (I should admit at 6 weeks I was a little behind but not irrecoverably so).
     

    The only picture of me from my previous condition this is 10 weeks out = and my arm was actually 18inches pumped at the time which I know sounds unbelievable!
    #16
    JimRat
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    Re:This is how I am doing it ! 2011/03/30 22:23:05 (permalink)
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    Good luck with this, sounds like a sensible plan. Must be working if you've lost 36lbs so far. 
    #17
    robert123
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    Re:This is how I am doing it ! 2011/03/30 22:56:16 (permalink)
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    Good work Les, keep it going!
    Do you experience tiredness/lack of energy at all, i have been on a cutting diet now for coming up to 3 months and over the last few weeks started to feel knackered quite alot. Can post up diet etc but dont want to take the focus away from you so to speak
    #18
    Big Les
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    Re:This is how I am doing it ! 2011/03/31 10:18:18 (permalink)
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    robert123

    Good work Les, keep it going!
    Do you experience tiredness/lack of energy at all, i have been on a cutting diet now for coming up to 3 months and over the last few weeks started to feel knackered quite alot. Can post up diet etc but dont want to take the focus away from you so to speak

    Thing is I am flexible, some days my shake meals are protein almost zero carbs, other days I will have carbs. The main thing I have to watch for is stresses outside the gym, if you have had a working program and all of a sudden something changes you can guarantee that there is change in your life, even small that has tipped the balance.
    So you need to be flexible and change something, either back off in the gym if you are a very intense trainer, or up your calories a bit, get a bit more sleep - so that you feel better. Most people, including me dont sleep anywhere near enough. I am usually getting around 6 hours a night rather than 8, and some nights that can be 5!
    To be honest, if I didnt feel tired at the end of my day, then I would be abnormal :) 
     
    #19
    selector
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    Re:This is how I am doing it ! 2011/03/31 15:13:13 (permalink)
    +2 (1)
    Good luck with this mate, enjoyed your and Drew's seminar very much @ the expo and I hope you achieve the condition you are going for.
     
    all the best

    "Commonly overweight people do have very big calves and lower bodies. For exactly the reasons you mention: their entire life is one big progressive overload on the calves." Lyle Mcd
    #20
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