Diet Help

[Derek]

Im 6ft
210
natural

My current diet in hopes of staying lean but build muscle as well is as follows.


6am
2 scoops protein
1 cup milk
2 whole wheat bread
2TBSP PN butter


10am
2 scoops protein
1 TBSP flax oil

1pm
Grilled chicken caesar salald

4pm (pre-workout)
Protein shake with carbs

530pm ( post workout)
Protein Shake with juice

7pm
Steak and salad

10pm
protein shake
1 TBSp olive oil

When I dont train I just eat a protein fat meal at 4pm then supper and before bed.

I used this diet to drop from 240 to 210.
Now I have been out of the gym for about 1 month and stopped eating good for 1 month. Now I am trying to get back my hard appearance.

I alos take 5g creatine dailly.. usually with breakfast.


Thanks.

I also train 3 -4days per week...

 

[mike man]

Derek

Diet looks pretty good to harden up for your size. It is laid out pretty well.
Just remember, if you're not getting leaner on this, then you have to lower your cals. Do this by eliminating the fat sources you have added to the diet. That would be the quickest and best way IMO.
Then if you start to get dramatically weaker, just add in more protien.
Also, when you say carbs or juice, try to keep the carbs you have in your diet complex carbs. This will help keep your insulin levels stable throughout the day. Yams, sweet potatos, oatmeal, brown rice, etc.
Hope this helps a bit to what you're asking.

 

[xcelbeyond]

mike man has great advice

And the proof is in the pudding - he's second from left on banner.

I concur with his recommendations. I'd drop the creatine as it gives me a watery appearance - that is, if your goal is to look lean. If your goal is to bulk, it doesn't matter.

xcel

 

[Derek]

Damn! If that is him he is a big dude!!!

lol


Thanks for the advice...

Im using creatine just to keep my strength... however when spring comes creatine is out!

 

[Mr_Magoo]

id drop the carbs from ur morning meal, and only use them postworkout, it will allow fat loss to continue whereas the carbs in the morning will put a stop on it

 

[Derek]

Thanks...

I thought by taking carbs in the morning It will fill me up and keep me full...

This is where I read about the diet,,,
http://www.t-mag.com/nation_articles/243tdawg2.html

in 3 months I went from 240ish to 206...

 

[DIEZEL666]

Protein

Up your protein if you want to grow. You're practically taking in maintenance amounts of it right now.

 

[Derek]

I have never taken more then this ammount of protein.. I feel like as a natural bodybuilder my body is only able to take in so much... reports say .6-1g per kilo.

But I will attempt to increase...

I actually left out a meal...

here is my daily intake..

cals 3189
Fat 166
Carbs 129 (pre and post workout drink mostly)
Protein 279


my fat looks to be too high!
49% fat
36% protein
15% carbs