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  1. #26
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by raj24 View Post
    (1) 5'8
    (2) 206 lbs down from 250
    (3) 26
    (4) Cut down to 180 or so
    (5) Lift 3x a week and do an hour walk 4x a week
    (6) I've been following this exact meal plan for one week and it doesn't seem to be hurting. I like it because it doesn't involve any preparation or randomness, but I'm concerned it might not be ideal for a long term diet for the next 26 lbs:

    http://i.imgur.com/WXlyFOI.png
    http://i.imgur.com/S6tYSNq.png
    http://i.imgur.com/uLQJUyk.png
    Your diet is only showing breakfast, lunch and one snack, is that all you are taking in per day ?
    Doug

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  2. #27
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by koyllorlp View Post
    For anyone posting their diet up in this new section it would also help if you could include the following information...
    (1) 5'0 feet height or 152.4 cm (im a short one hehe)
    (2) 110 lbs
    (3) 20 years old ( rookie)
    (4) I'm really at a long shot but I want to gain good lean muscle mass as well as lose body fat percentage in body, I am constantly striving to perfect my diet , although my weight is good my goal is to be at least around 105 lbs (mind you I am petite and one pound does make a difference in us petite gals)
    (5) I do hiit training 2 times a week and weight training once a week ( still new at weight training currently doing dead lifts, squats , leg presses, and dumbbells etc)
    (6) So my diet is currently around 1322 calories ( I double checked this and for my height and my calorie intake goals this fits my criteria, to lose 1 lbs a week)
    Here is my daily intake
    B: 1 packets instant oatmeal
    1 cup milk 1%
    1 egg white

    Snack 10 Am:
    Apple

    Lunch:
    2 slices of whole wheat bread (50 calories each)
    4 oz of turkey breast deli
    1 mozzarella part skim cheese stick
    1 tsp olive oil
    1 cup spinach

    Snack 3PM:
    1/4 cup cottage cheese nonfat
    1 tsp honey
    1 slice of whole bread (50 cal )
    2 teaspoons of peanut butter
    1 banana small/medium

    Dinner:
    1 sweet potato Med/
    5 oz of chicken breast cooked in oil
    Salad ( mostly spinach lettuce)

    Here is my problem I want to start incorporating whey protein and tweak this into my diet without adding unnecessary amount of protein and fit within my calorie range I just don't know how and not be deficient in any macros ( fat , carb , protein) . Anyone care to critique my calorie intake and give your 2 cents hehe
    To add whey protein to your diet you could just cut back on the quantity of protein food, such as your turkey breast, or chicken breast

    Dont cook with good oils, use butter or coconut oil, good oils should be put on the food, not used for cooking.
    Doug

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    "You can't out-train a lousy diet"

  3. #28
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    Quote Originally Posted by Doug View Post
    Your diet is only showing breakfast, lunch and one snack, is that all you are taking in per day ?
    Yes I'm trying to maintain ~1700 calories per day and eating it all in an 8 hour window.

  4. #29
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by raj24 View Post
    Yes I'm trying to maintain ~1700 calories per day and eating it all in an 8 hour window.
    1700 calories will be too low for your bodyweight and for your goal of building muscle or even for losing body fat. Take a read of the information in the link below and also in the links contained in the post. Once you have read the info and you find that you have further questions, then post them up.

    http://www.muscleandstrength.com/for...omer-Questions
    Doug

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  5. #30
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    1) 5,10"
    2)190lbs (roughly 16% body fat)
    3)28
    4)Burn fat
    5) 5 days weight training/ HIIT after 2 weight sessions

    Breakfast
    45g oats
    2x isopure zero carb protein
    250ml milk
    banana

    Mid morning
    150g low fat cottage cheese with pineapple
    2x oat cakes

    Lunch
    Wrap filled with roughly
    150g chicken
    half a pepper
    two tbsp low fat cottgae cheese

    Afternoon snack
    Boditronics express cookie

    Post workout
    PHD synergy iso 7

    Tea
    Usually something like spaghetti bologneese, chicken curry. Always home made

    9.00

    150g cottage cheese with pineapple
    2x oatcakes

  6. #31
    Frequent Poster TeresaM's Avatar
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    (1) 5'3'
    (2) 125 lbs
    (3) 43
    (4) Build Muscle
    (5) Sunday-Legs
    Monday-upper body
    Tuesday-legs
    Wednesday-rest
    Thursday-light legs/ core /cardio
    Friday-upper body

    6am-Breakfast- 1/2 cup oatmeal, blueberries, and whey protein-

    9:30am- snack- homemade slice of banana bread (peanut butter, walnuts, cinnamon, banana, egg whites, oats), and peanut butter crackers

    12pm-lunch-4-5 oz chicken, 1 cup of brown rice or 1/2 large sweet potato

    3pm-snack- 2 boiled eggs and red/orange pepper with humus

    5pm-pre workout- whey protein shake with apple or strawberries or cherries(fresh)

    7pm-post workout-plain Greek yogurt with handful of granola, tlbs of peanut butter, whey protein mixed together

  7. #32
    Trusted Advisor Doug's Avatar
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    Quote Originally Posted by TeresaM View Post
    (1) 5'3'
    (2) 125 lbs
    (3) 43
    (4) Build Muscle
    (5) Sunday-Legs
    Monday-upper body
    Tuesday-legs
    Wednesday-rest
    Thursday-light legs/ core /cardio
    Friday-upper body

    6am-Breakfast- 1/2 cup oatmeal, blueberries, and whey protein-

    9:30am- snack- homemade slice of banana bread (peanut butter, walnuts, cinnamon, banana, egg whites, oats), and peanut butter crackers

    12pm-lunch-4-5 oz chicken, 1 cup of brown rice or 1/2 large sweet potato

    3pm-snack- 2 boiled eggs and red/orange pepper with humus

    5pm-pre workout- whey protein shake with apple or strawberries or cherries(fresh)

    7pm-post workout-plain Greek yogurt with handful of granola, tlbs of peanut butter, whey protein mixed together
    Hi Teresa, Instead of the Sunday/Tuesday/Thursday leg sessions I would advise doing the legs as you have stated on the Sunday, but then again Thursday, following week Monday, Friday, following week Tuesday, Sunday etc etc
    Doug

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  8. #33
    Frequent Poster TeresaM's Avatar
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    Thanks Doug, so you are saying take an extra rest day? This week is a weird week for me anyway, so today was going to be a leg day with another one on Friday, had to take yesterday off, so should i do upper body again today or just cardio and abs then upper tomorrow then legs on Friday?

  9. #34
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    1. 159cm
    2. 52kg
    3. 17 female
    4. loose fat as quickly as possible
    5. 5-6 weights training, no cardio at the moment
    upper body broken down between two days, repeated maybe twice a week , legs twice a week
    6. around 1200 calories if not less.

    Breakfast
    1/4 oats, 1 banana, 1/4-1/3 c frozen blueberries

    Snack
    1 carrot, 1 capsicum, 1 boiled egg

    Lunch
    100g chicken breast, 1/4 brown rice or quinoa, veggies
    or
    1 can tuna, 1/4 c brown rice or quinoa, veggies, boiled egg
    left over dinner which is typically healthy anyway with added veggies
    Brown rice and quinoa not always eaten at this time

    Snack
    avocardo, cherry tomatoes on a wholegrain or seed crisp

    Dinner
    around 100g chicken, vegetables (cooked and fresh), no rice or quinoa, might have tofu or fish instead of chicken

    Green tea and lemon water throughout the day

    what sort of cardio do you recommend? walking on a treadmill or interval sprints?
    Last edited by kristenf; 10-17-2013 at 12:57 AM.

  10. #35
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    Is this thread still active? Should I post my diet?


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  11. #36
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    I don't think this forum is particularly active. Bring it on back.

    Lately, I'm doing moderately high fat on rest days at a slight deficit, then I'm using carbs to push me over into a slight caloric surplus anywhere from 2-3x a week to 1-2x a month.

    This diet clocks in around 1700-2700kcal or so via carb / calorie cycling. It's mostly vegetables by volume, fatty fruits / nuts by calories, starches for carbs, and a mix of eggs, meats, and protein powder for protein.

    This diet leans me out to 10% BF or so, but it's not sustainable for me to drop much lower. I can usually keep my blood work in pretty awesome shape keeping this up (4.9% A1C, very high HDL : TC / HDL : TG ratio, max insulin sensitivity & extremely low HOMA-IR / minimal inflammation & hsCRP.) I feel better with staying HFLC year-round (particularly at work), but my hunger drives up body fat closer to 12-14% when I skip the the carb refeeds (unless I go all in on keeping protein very high, which is also not ideal.) It's a sort of Paleo / Lean Gains like template, cycled with periods of ketosis where I slowly accumulate a bit of body fat (while crushing it at the office) and then intervene once I notice this happening. Currently, I'm in the intervention side of this diet.

    Today was BCAAs for fasted lifting followed by breakfast of raw oysters, shrimp soup with beans, sprouted brown rice, some mozzarella, and oat bran cooked with a blueberry extract. For lunch, I threw in some more beans with purple sweet potato, MCT oil, and a fruit bowl topped with a bit of a whey / yogurt blend. Then for dinner, I had whole chicken vegetable soup (slow cooked all day with bones / gelatin-rich connective tissue) with carrots, onion, fennel, tomato, celery seed / bay leaf / sage / seasoning, etc., and orange sweet potato. Tomorrow, I'll probably go mostly fat-based with olive oil, nuts, avocado, collards, and maybe some cauliflower / squash / garden salads (spinach, radicchio, endive, celery, artichoke hearts, olives, bell pepper, lemon zest, etc.)
    Last edited by arby; 02-14-2017 at 10:26 PM.

  12. #37
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    Ok, here we go!
    Day 1
    Breakfast; yams, a cup of milk
    Lunch: white pasta, cereals, and bread
    Dinner: meat rice, Greek Yogurt, fruit juice
    Day 2
    Breakfast: Brown rice, a cup of milk
    Lunch: white fish, kinds of pasta, a banana and a mangoes
    Dinner: bread and fish plus full-fat cheese
    Day 3:
    Breakfast: cereals wraps:
    Lunch: meat and wheat, any tropical fruit.
    Dinner: Greek yogurt and vegetable
    Day 4
    Breakfast
    A cup of milk and wheat bread
    Lunch: Pizza and milk
    Dinner: egg white potatoes and fruit juice
    Day 5 Breakfast Quinoa, a cup of tea.
    Lunch: white rice and beans
    Dinner: Pasta and turkey
    Day 6
    Breakfast: Chicken stick and whole-wheat pasta
    Lunch: Fish and fruits
    Dinner: Yams and Yoghurt
    Day 7
    Breakfast egg whites, whole wheat, and yogurt
    Lunch: Fish and vegetables + tropical fruits
    Dinner white rice + beans

  13. #38
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    I ate just Mr Noodles for a full month! I know that sounds crazy but I did and I probably won't do it again.

 

 

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