Diet Help

[bigstacks]

Hi guys im about 115kg have been working out for a while now and have good mass and muscle, I was wondering if anyone could help me out with a diet as that seems to be my main problem at the moment. I know everyone will say that you should just stop eating shit and do cardio, but what i want is something on paper that i can use as a guide. If anyone could help that would be great.
thanks Bigstacks

 

[RazorCuts]

What is your diet like now and what are your goals?

RC

 

[bigstacks]

Hi razor, at the moment its not to crash hot i pretty much eat anything but try to cut out fatty and sugary foods but sometimes its pretty hard as i work weird hours as im a chef, i work when im suposed to eat if you get what i mean. So at the end of the day i can cook good food and i know what im suposed to eat but i thought it would be good to see what other peoples ideas are, my main goal is to mainly cut up a little and lose alittle bit from around the waist and love handles, my top half is great and legs are cool to its just around the waist that gives me the shits.
Thanks for a reply anyway dude.
Bigstacks

 

[RazorCuts]

Here is a sample that is a bulking primer that is clean food. I have used this in the past and it is posted on several boards by a guy named Rambo.
You said you take in over 3000 cals so this may be a good place start and adjust. Its basically a very common bodybuilding diet but it works well.
Im sure others can add to it.


Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat

Meal 3: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 84g carbs / 3g Fat

Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat
Workout

Meal 5: PWO Nutrition
2 Scoops whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat

Meal 6: PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat

Meal 7: Pro/Fat
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat

Meal 8: Before Bed
3 Scoops of whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

That turns into approximately 420 grams protein, 270 grams Carbs, and 83 grams of fat. This is roughly 3500 calories

RC

 

[Dave_19]

Hi razor, at the moment its not to crash hot i pretty much eat anything but try to cut out fatty and sugary foods but sometimes its pretty hard as i work weird hours as im a chef, i work when im suposed to eat if you get what i mean. So at the end of the day i can cook good food and i know what im suposed to eat but i thought it would be good to see what other peoples ideas are, my main goal is to mainly cut up a little and lose alittle bit from around the waist and love handles, my top half is great and legs are cool to its just around the waist that gives me the shits.
Thanks for a reply anyway dude.
Bigstacks

Remeber with your diet timing is every thing. Eating late before bed, early in the morning, pre/post work out, not eating at before cardio sessions, duration between meals, deciding what foods to eat at the same time, ect.

Another way to look at the point im making. You could have a 6 month supply of food, and choose to eat that food one way and get fat (eating carbs w/ fat, eating carbs w/ fat right before sleep, eating Huge meals just 2 or 3 huge meals a day until you get stuffed)
or choose to eat the exact same food in a different way and actually lose fat. i.e. (not eating carbs w/ fat, breaking meals into 6 portions per day, avoid carbs before bed time, eating carbs pre/post work out, having high fat foods on low carb days.

 

[Musclemar]

Here is a sample that is a bulking primer that is clean food. I have used this in the past and it is posted on several boards by a guy named Rambo.
You said you take in over 3000 cals so this may be a good place start and adjust. Its basically a very common bodybuilding diet but it works well.
Im sure others can add to it.


Meal 1: Pro/Carb
8 Egg Whites, 1 Scoop Of whey Protein, 1 cup oatmeal
50g protein / 54g carbs / 5g fat

Meal 2: Pro/Fat
Lean Ground Beef, ¼ cup swiss cheese, green veggies
55g protein / 2g carbs / 20g fat

Meal 3: Pro/Carb
Chicken Breast, 1 and a half cup Brown Rice
55g protein / 84g carbs / 3g Fat

Meal 4: Pro/Fat
2 Cans of Tuna, 1 Tbsp Full Fat Mayonnaise, Veggies
60g protein / 2g carbs / 13g Fat
Workout

Meal 5: PWO Nutrition
2 Scoops whey Protein / 80g of Dextrose
40g protein / 80g carbs / 0g fat

Meal 6: PPWO
Boneless Skinless Chicken Breast, ½ cup Brown Rice (Measured Uncooked)
50g protein / 70g carbs / 3g fat

Meal 7: Pro/Fat
Lean Protein of your choice, 2 Tbsp Natural Peanut Butter
50g protein / 5g carbs / 18g fat

Meal 8: Before Bed
3 Scoops of whey Protein, 1.5 Tbsp. Flax Seed Oil
60g protein / 3g carbs / 21g Fat

That turns into approximately 420 grams protein, 270 grams Carbs, and 83 grams of fat. This is roughly 3500 calories

RC

That is an excellent diet plan. 1 comment though. How come meals 2 & 4 have no starchy carbs in them?