Diet...

[marbalizer99]

Natural, trying to gain muscle/size while maintaining 10-12% BF.

Weight: 162ish
Height: 5'9"
BF: 10%ish

I found this diet posted by RC and have a few questions.

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

*I don't always have the same foods, but I try to get the same ratio's of P/F/C, for example I have a whole wheat wrap with grilled chicken and brown rice and a whey protein shake for meal 6, is this ok?

1. On days that I don't workout, should I just replace meal 5 with a pro/carb meal (which would then be followed by another pro/carb - meal6)?

2. Would it be ok to drop meal 3 and only have 3 carb meals (1,5,6). I really don't have time to fit that meal in or I would.

3. FATS: Instead of swiss cheese is extra virgin olive oil ok? Also, whats the deal olive oil and flax oil, it seems most use 1 or the other in thier diets? I've been replacing all the fat sources with EV olive oil now until my Flax Oil gets here. Then I don't know which to use for the fat meals besides meal8 which is flax. Which is more important, poly or mono sat?

4. I'm doing BigA's GPFB plan right now (posted in articles section). For workout 2 of 3 I have to lift in the evening (9pm). How do I handle PWO Carbs then? Just eat the PPWO(meal 6) before I workout at the normal time I would have it(6-7pm) and have the PWO drink (meal 5) after I workout - even though I'm trying to cut carbs after 6-7pm?

Thanks in advance for the help, I'm really trying to get my diet in check now and bulk up without gaining too much fat.

 

[marshall]

I couldn't follow that diet for 1 day.

I maintain, not trying to gain, my bodyweight stays constant and I can work on my weak points maybe gain a pound or 2 of muscle and drop a pound or 2 of fat over periods of time.

I do this and eat anything I want within a given day. There's never a day I don't have cookies, brownies, ice cream or carrott cake for dessert and I don't gain an ounce of bodyfat, actually the opposite. Just slow, steady results.

Then again I follow Mentzer's training protocols and only workout about 6x per month and people think that's totally absurd. Little do they know there's a method to my madness! hahahahha

Only 6 days in the gym a month, toll house cookies for dessert every day and still making slow, steady improvements.

Knowledge is key marbalizer, don't be afraid to think outside the box and experiment with ideas others may think are nuts. If it works, then it is a proven theory, regardless of how others may view it.

I wouldn't follow one of these boring, tasteless cookie cutter diets if you payed me.

 

[marbalizer99]

Thanks for the reply marshall.

This year has been my "year of changes" so to speak. I don't mind eating like that, like I said, for some meals I substitute stuff I like in there and just try to stick with the ratio.

I think my problem is I want to use AAS, but know I should wait another couple years. I've changed training programs 3 times this year and now am working on something like BigA's with a little bit of my own idea's incorporated into it. I've probably changed my diet principles 4 times too. I guess I'm looking for what makes me grow the most without AAS use.

I started out at a lean 140lbs about 3 years ago and now am 162ish. I put about 7 of those lbs on this summer b/c I was lifting everyday(bad, I realize now) and eating ALL THE TIME. If it had protein in it, I was eating it.

Thanks again for the reply.

 

[maxsupplements]

i would say you should be fine..

if you are trying to bulk, you cant really do it EFFECTIVELY, natural, without putting on fat at the same time....

follow that diet, its a good one. and if you need to substitute some meals, thats fine too... just make sure you stay clean...that is a clean diet that RC built there, and one that would put quality mass on someone.. so, try it.

and also, as far as your non training days, just substitute that postworkoutshake with a nutritious meal..

 

[maxsupplements]

I've probably changed my diet principles 4 times too. .

dude, thats what bbing is about... finding out what works for YOU... some people do well on structured diets.. some dont... personally, i need at least 4500 cals a day to gain... but thats me.. im a hardgainer.. classic...

change is what makes the body grow stronger...

 

[marbalizer99]

dude, thats what bbing is about... finding out what works for YOU... some people do well on structured diets.. some dont... personally, i need at least 4500 cals a day to gain... but thats me.. im a hardgainer.. classic...

change is what makes the body grow stronger...

Thanks maxsup, I finally realized that after this summer. I was never able to break the 150's. Decided not to go w/ AAS, changed some stuff around for the summer and now am in the 160's. Next goal is 170's.

I know what your saying being a hardgainer myself, I was 140 somethin when I graduated HS and lifted a lot...of course I was worried about gaining fat and ran 3-4 miles a day Needless to say that stopped awhile ago

 

[RazorCuts]

I couldn't follow that diet for 1 day.

I maintain, not trying to gain, my bodyweight stays constant and I can work on my weak points maybe gain a pound or 2 of muscle and drop a pound or 2 of fat over periods of time.

I do this and eat anything I want within a given day. There's never a day I don't have cookies, brownies, ice cream or carrott cake for dessert and I don't gain an ounce of bodyfat, actually the opposite. Just slow, steady results.

Then again I follow Mentzer's training protocols and only workout about 6x per month and people think that's totally absurd. Little do they know there's a method to my madness! hahahahha

Only 6 days in the gym a month, toll house cookies for dessert every day and still making slow, steady improvements.

Knowledge is key marbalizer, don't be afraid to think outside the box and experiment with ideas others may think are nuts. If it works, then it is a proven theory, regardless of how others may view it.

I wouldn't follow one of these boring, tasteless cookie cutter diets if you payed me.

I do agree with your diet advice. I do eat whatever i want as long as i stay in my calorie range. If i want to gain i add 250 if i want to lose i subtract 250.
The thing is if you give the average person a diet like this they will tend to overeat as most foods people choose are to calorie dense and most do not count calories so a cookie cutter diet usually gets people on the right track so they do not gain to much fat by over eating.
Plus being active everyday is a key also. Daily activity is important and this can come from anything. I do 28 min of HIIT everyday since i have a seditary job. 10 min of it is warm up and cool down.
I know many who train fullbody once a week and get stronger and bigger along the way so your training is not that crazy.
Many ways to skin a cat but bodybuilders seem to be very closed minded. Its either thier way or it sucks.