DIET TO DROP YOUR BODY FAT WHILE YOU BUILD LEAN MASS FOR A 210 POUNDS MAN

bigheinz · Jan 14, 2003

This diet can help some friends that wants to drop bf but they want to get big and strong at the same time.

SATURDAY AND SUNDAY
7 am: 6 Bcaas
7:10 am: Whey Protein 2 scups (44 gr. of protein)
8 am : 12 eggs whites, 2 yolks, rice 200 gr.
10:30 am: Chicken breast 250 gr., 6 diet bread
12:10 pm: Whey protein 2 scups
2:30 pm: Chicken breast 150 gr., 300 gr rice or 220 gr. baked plantain or 300 gr baked potato.
5 pm: Red meat 150 gr.
7:30 pm: red meat 150 gr.
10 pm: Chicken breast 170 gr.
Totals low days: Prot: 357 gr.,Carbs: 172 gr., Fats: 30.5 gr. Calories: 2398 cals
Totals % low days: Prot: 59.53%, Carbs: 28.68%, Fats: 11.44%
* Take 6000 mg of Omega 3 a day, 2000 mg vit C, 1 Soy lecitione, vit E

MONDAY AND THUESDAY
7 am: 8iu Humulin R, 6 Bcaas
7:10 am: 100 gr. Maltodextrin, 2 scups whey protein
8 am: 12 egg whites, 2 yolks, rice 200 gr.
10:30 am: Chicken breast 250 gr., 6 diet Bread.
12 m: 8 iu Humulin R after training
12:10 pm: 100 gr. maltodextrin, 2 scups Whey protein
2:30 pm: Chicken breast 150 gr. , 300 gr Baked plantain or 400 gr. of sweet potato
5 pm: 150 gr, red meat, 370 gr. baked potato
7:30 pm: Chicken breast 150 gr., rice 300 gr.
10 pm: 150 gr Chicken breast or tuna
Totals High days: Prot: 357 gr., Carbs: 547 gr., Fats: 30.5 gr. Calories: 3587
Totals % high days: Prot 39.71%, Carbs: 60.85%, Fats: 7.36%

WEDNESDAY, THURSDAY, FRIDAY
7 am: 1 cup Special K, 2 sCups Whey protein
8 am: 12 egg whites, 2 yolks, 200 gr. rice
10:30 am: Chicken breast 250 gr., 6 diet bread
12:10 pm: 1 Cup Special K, 2 scups whey protein
2:30 pm 150 gr. chicken breast, rice 300 gr. or 220 gr baked plantain.
5 pm: 150 gr. chicken breast
7:30 pm: 150 gr. chicken breast
10 pm: 150 gr red meat
Totals mid days: Protein: 357 gr., Carbs: 232 gr., fats, 30 gr., Calories: 2638 cals.
Totals % mid days: Prot: 54.13%, Carbs: 35.17%, Fats: 10.40%

·Take the slim only in High days
·You can drop 1 % bf a week whith this diet.
·If you want to accelerate the process you can make more low days ( Saturday and Sunday) 5 to 10 days.

Train only 3 times a week 30 to 40 minutes each session and 3 low intensity cardios a week of 30 minutes for a total of 6 workouts a week.

and remember.......
......There is no space for the littles !!!!!!!!!!
Bigheinz

doug1 · Jan 14, 2003

is your wife (esposa) getting on your case for spending so much time on this board yet...?? lol

bigheinz · Jan 14, 2003

JAJAJA.......no man, i have 2 months without work, in my country we have a lot politics problems and we can go work becouse all business are cosed, gas satations doent have gas, the banks only works 3 hours a day, you can get a diet coke, the coca cola company is cosed can you believe that ?

But, anyway what do you think about the diet? do you liked?
i hope it helps......

grendal100 · Jan 14, 2003

heinz,

What part of Venezuela are you from?

woody00 · Jan 14, 2003

but isnt 2400 calories too few calories to sustain that bodyweight??

gnpower · Jan 14, 2003

Woody, not when you use enough of the "right supplements".

doug1 · Jan 14, 2003

bigheinz said:
But, anyway what do you think about the diet? do you liked?
i hope it helps......

i think if i don't like chicken than i'm in trouble!

but i do like chicken so it could work, but it's january so i could care less right know about losing fat, i'm just eating whatever i want.

killer · Jan 14, 2003

Is that right,2 cups of whey protein?Isnt that like 300gs of protein in one sitting?I thought your body will only asimilate up
to 60gs?a waste? Diet looks prettygood though

killer

stackdizzy · Jan 14, 2003

Hey this is exactly what I am looking for! Thanks how;ed you know? Dude If you live in venuzuela I could think of a great job for ya!!! My father goes there on bizz all the time, he has to drive around in a armored car so people won't kidnapp him and sell him back to us(which wouldn't be cool) That sucks about work, good luck

Queefer · Jan 14, 2003

So how much do you think H can make off your dad, 30 or 40k? At least you know your dad will eat well while be held hostage.

Jackie Treehorn · Jan 14, 2003

Go speak to Swolecat over at gotfina.com he'l set you up with the best diet around!!

bigheinz · Jan 14, 2003

woody00 said:
but isnt 2400 calories too few calories to sustain that bodyweight??

You have in the diet the amount of protein you need for build new muscle and carbs to get the energy for strengh

bigheinz · Jan 14, 2003

killer said:
Is that right,2 cups of whey protein?Isnt that like 300gs of protein in one sitting?I thought your body will only asimilate up
to 60gs?a waste? Diet looks prettygood though

killer

GRENDALL: I come from Venezuela
Sorry for my bad english, it is 2 scups (44 gr of protein per service)
i already changed,
thanks

stackdizzy · Jan 14, 2003

Queefer said:
So how much do you think H can make off your dad, 30 or 40k? At least you know your dad will eat well while be held hostage.

Oh I am sure we could get a little more than that lol I get half lol This is a sick joke
Though I dunno why u don't take advantage of your situation

mike ross · Jan 14, 2003

this looks really good. how would i adjust the calories if i was 225? just up everything by about 5%

DIEZEL666 · Jan 15, 2003

What does your gear stack look like while on this diet?

bigheinz · Jan 15, 2003

mike ross said:
this looks really good. how would i adjust the calories if i was 225? just up everything by about 5%

Yes you can adjust it to your weight, you have to calulate protein and carbs. Protein is always in this diet 1.7 gr x pound of body weight and carbs changes depends of the days.

mike ross · Jan 15, 2003

do you use LBM or just body weight? you dont need to feed the fat already on you correct?

bigheinz · Jan 17, 2003

I allways use total body weight to mantain size, some times you have to adjust it when you are close to the show or looking for a shape...and it depends of juice too.