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The truths about dieting, including guide.

Joined
Oct 4, 2009
Messages
398
Many people have asked me for help on dieting and after reading a few threads I decided to help teach people what a proper diet is. The hype with these "NEW TOP OF THE LINE HIGH CARB CUTTING DIET" or "BEST LOW FAT MUSCLE BUILDING DIET" etc, needs to stop. Today's culture has a habit of falling for half-truths. Too many people are playing around with these types of diets trying to reinvent the wheel here, but it just wont happen. As much as they might think that they have some sort of advantage in a way, they also all have disadvantages, and mostly with severe health impacts.

-These diets can cause high cholesterol, increased blood lipid levels, very low energy, brain fog and even slowing brain function, muscle loss, low or high ph levels, adverse effects like getting kidney stones, constipation and other not fun stuff, increased risk of countless diseases... etc. These diets also only make you lose weight for a short amount of time due to your body going into starvation mode of a specific nutrient, not to mention losing muscle. The only consistent way of losing weight is a balanced healthy diet.

Stick to a balanced diet.

Every type of nutrient plays an important role in the human body, what is important is to know how and when to take them and in what quantity.

The approach on dieting needs to be completely changed. And that's the problem with most bodybuilders is that they seem to think things have to be done in excess. The HIGH carb, or fat, or protein diets will do nothing but mess up your health, and I am trying to make this important because most people only look at the gains/weight loss of a particular diet and not the actual health effects. Dieting is NOT about going excessively on one type of nutrient. It is about how to mix the right nutrients at THE RIGHT TIME. DIETING IS A SCIENCE.

I wanted to write about this in particular just yesterday about how the culprit to most people's abnormal charts in blood testing have to do alot with their bad nutritional intake once they switch to a "typical bodybuilding diet" and tend to ignore CRUCIAL things lacking in their diet regarding health. The diet that will give you the best overall results, health, and have you feeling the best, is the one that has a WIDE variety of the healthiest and most natural foods. When I look through the diet section, I literally get discouraged because 95% of diets are completely off, and this is why I would like to give people some pointers on how to effectively diet and keep a healthy lifestyle:

1. A balanced diet should have approximately:

40% Protein
40% Carb
20% Fat

2. Focus on quality foods, there is a big difference between 1 gram of protein from organic grass fed beef, and 1 gram of protein from a mc donalds burger. Switching to an all organic/natural diet might be the best decision of your life. AVOID PROCESSED FOODS. When you do your groceries, stick to the walls and you will be good. If you can get in contact with a local organic farm, even better.

3. Dieting is about eating the right foods at the right times. Here is an example of my personal diet:

Waking up can consist of a meal that uses a fast digesting carbohydrate source with a fast digestion protein.

examples:
Fast digestion carb ---> Mixed organic fruits
Fast digestion protein ---> Egg whites

When you just wake up your body's blood sugar levels and metabolism are low, to take your body out of a catabolic state and into an anabolic state you want to fill your body with those nutrients as soon as possible. So we use fruits and egg whites which digest very quickly. It is important to have a mix of both acidic and non acidic fruits, acidic fruits can be healthy and boost immune system, but having an imbalance or too high ph level in the blood could be bad for your health. Fruits also have fiber that we need to help digest our food during the day.

Second meal will now consist of a moderate digestion protein source and healthy fats, and mixed greens.

example:
Moderate digestion protein and poly ---> Wild salmon cooked with coconut oil
Healthy fats ---> Sesame seeds
Mixed greens ---> Salad, green beans, carrots

Moderate digestion proteins to keep your body satiated, and a source of healthy polyunsaturated fats and MCT's (Medium-chain-triglycerides) to start up your metabolism and help start increased brain function for your day. In this example, the fish and olive oil once cooked would be left over with a only about 25% of it's value in polyunsaturated fats, so to make up for this I add sesame seeds, which also taste great. This is when I take my CoQ10 supplement as it the perfect time to counteract these specific releases of free radicals from the digestion of polyunsaturates. The mixed greens are added for health value, as they are very important, and add very little to the caloric intake of your diet. I personally make a homemade Asian-style Salmon salad, with cut carrots and green beans.

Third meal (pre-gym meal) would consist of a moderate-slow digestion protein and a slow digestion carbohydrate.

example:
Moderate-slow digestion protein and slow digestion carbohydrate ---> 100% Whole wheat chicken wrap, using free-range chicken, salad, mustard, and fat-free cheese.

Now that your body has the necessary nutrient in your bloodstream, you want to keep your body satisfied for the day ahead yet not start storing fat in the process, this is where slower digestive nutrients come into play. In my personal schedule this is also before the gym, right after work in the afternoon, and allows me to have a steady stream of energy all throughout my workout.

Forth meal (post-workout meal) would consist of a fast digestion protein and a fast digestion carbohydrate.

example:
fast-digestion proteins and carbs ---> Homemade sushi using wild Tuna, sticky rice, seaweed, vegetables. An apple for desert.

Once you have just worked out and your muscles are depleted, we will take advantage of this by combining fast digestion proteins and carbohydrates to be delivered into the muscles, homemade sushi is a very healthy option and perfectly fits our needs at this point of the day after training. I also incorporate an apple for desert to get my vitamin C, and also to balance my ph level as rice is quite an acidic-promoting food.

Fifth meal would consist of a moderate digestion protein and slow digestion carbohydrate.

example:
moderate digestion protein ---> Turkey breast
slow digestion carbohydrate ---> Sweet potato

At this point we want to continue to fuel the muscles without causing any fat storage, so we use a very lean meat like turkey, and a complex carbohydrate like sweet potato to deliver those vitals calories to the muscles.
The fiber content from the sweet potato will also cause the protein from the turkey breast to digest a bit slower.

Sixth meal (before bed) would consist of a slow digestion protein and healthy fats.

slow digestion protein ---> Grass-fed top sirloin steak
healthy fats ---> Almonds

For the last meal before bed, some people use cottage cheese, but I personally prefer beef and nuts. In my personal opinion, there is nothing that builds muscle like high-quality beef, and it also has the natural saturated fats you need to develop muscle, at the time when you will be building the most muscle, and that is, during your sleep. The almonds are also a very healthy source of proteins, fats, and fibers that you will need to during your sleep, and they will help slow down digestion to be able to deliver the nutrients during those 8 hours to keep you in an anabolic sleep. The reasons I prefer this over cottage cheese is that beef is a much complete and higher quality protein for building muscle compared to cheese, as casein is more of a protector from muscle degeneration than it is a muscle builder. And cottage cheese also has carbs and fats that are unwanted, and will promote fat gain during your sleep.

***This was based on my personal schedule, where my third meal is my pre-workout meal due to the fact that I own a business and only work 5-6 hours a day, for people who work a full 8 hour shift, might incorporate an additional meal before going to the gym, in this case I would suggest taking meal 5 and putting it where meal 3 would be.

Also don't be afraid to use spices and herbs with your foods, not only to they offer many healthy properties, they also taste great and make sure you don't get so bored of your routine food. Some that I personally like as curry, ginger, garlic, and basil.

Having a healthy ph levels with not only promote health and energy but also promote weight loss and muscle gains. Check your body ph levels using ph strips with your urine first thing in the morning, if your ph is too high or too low, adjust acordingly, try to keep your ph level between 7.3-7.5.

I would also like to make an argument about how inaccurate the general BMI calculated daily caloric intake is. Those calculation are so inaccurate it's incredible. It takes vague information and tried to tell how you how much you should eat with it, without knowing your body's own details. Two people could have exactly the same stats but burn calories completely differently. Not to mention the number it gives you is completely irrelevant - it's impossible for it to be a set number because depending on HOW you eat the calories and in what context, it will completely change how you absorb it and if you will gain or lose weight because of it. The only way you will find out what your true caloric needs are is by consistently trying and testing it yourself, make best friends with your weight scale and keep detailed logs of your diet and your weight, taken first thing in the morning, and stay consistent - it's the only way.

*NOTE: Changing your eating habits can also change your body type over long periods of time. Eating too much will cause you to lean towards becoming and endomorph, and these "low-carb" or "low-fat" diets lean towards ectomorph. Having the perfect balance in your diet and training is the only way to transform your body into a true mesomorph.
 
Very interesting
 
I would have liked to go more into detail about certain things, but that will have to go when I have more time on my hands.
 
very nice !!
since july of last year i have been fishing around with what my body seems to function best with and that has boiled do to a 50-30-20 ratio , im able to stay lean but still build some muscle and now that im contest dieting im just tweaking it a little to see what takes the fat off.
meals 1-5 are 70g protein , 60g carbs , 8g fat (trace from chicken and fish)
meals 6,7 are 70g protein , trace carbs , 20g fat

training falls between meal 4 and 5.

all meals are meals , no shakes , all carbs are either fruits (first 3) or sweet potatos second two all fats are from chicken or tilapia (first 5) or beef and salmon or whole eggs
the last two meals are very heavy in greens typicaly 3 cups , the first 5 also have a cup of greens in each
I take 500mg CLA and 2000mg Omega3 with each meal

Right now it seems to be working well , fat is comming off , havent added T3 or fat burners yet just upped the test dose some.
Its actualy nice not starving to death all day

I have always been a fan of high protein moderat fat diets and just having a couple high carb (80-10g) meals once every 4-5 days , but since finding that i can eat a fair amout of carbs from fruits and yams its alot easier for me.
While i gave Ross shit in his thread about not being able to build muscle with just protein and fat i do find that having some carbs in your diet makes life alot easier
 
good read

good read traction
can i ask a few ?s

do u like fasted cardio upon waking for fat loss


also do u not enjoy protein shakes
as i assume REAL food protein
chicken steaks ect
is a better form of nutrients
 
very nice !!
since july of last year i have been fishing around with what my body seems to function best with and that has boiled do to a 50-30-20 ratio , im able to stay lean but still build some muscle and now that im contest dieting im just tweaking it a little to see what takes the fat off.
meals 1-5 are 70g protein , 60g carbs , 8g fat (trace from chicken and fish)
meals 6,7 are 70g protein , trace carbs , 20g fat

training falls between meal 4 and 5.

all meals are meals , no shakes , all carbs are either fruits (first 3) or sweet potatos second two all fats are from chicken or tilapia (first 5) or beef and salmon or whole eggs
the last two meals are very heavy in greens typicaly 3 cups , the first 5 also have a cup of greens in each
I take 500mg CLA and 2000mg Omega3 with each meal

Right now it seems to be working well , fat is comming off , havent added T3 or fat burners yet just upped the test dose some.
Its actualy nice not starving to death all day

I have always been a fan of high protein moderat fat diets and just having a couple high carb (80-10g) meals once every 4-5 days , but since finding that i can eat a fair amout of carbs from fruits and yams its alot easier for me.
While i gave Ross shit in his thread about not being able to build muscle with just protein and fat i do find that having some carbs in your diet makes life alot easier

As long as you are eating the right carbs at the right time, you will be able to benefit the most from your muscle development, without the fat gain. Insulin is one of the most anabolic hormones, you can't forget this.

As far as your diet, it seems reasonable, make sure to get your foods from quality sources and fresh. What mix of fruits do you use, and are you testing your PH levels to make sure you are not too acidic?

It also looks like you could benefit from MCT's, placed at the right time they will help you lose weight the few pounds you wanted to.
 
Very very nice read! My biggest problem is the fact that I can only eat greens twice a week due to taking Warfarin (for blood clots). So if you dont mind me asking, what would you guys suggest to replace the days I can not eat greens with? Ive been trying to consume green beans, carrots, and fruits in the days when I cant eat greens.

Suggestions?
 
good read traction
can i ask a few ?s

do u like fasted cardio upon waking for fat loss


also do u not enjoy protein shakes
as i assume REAL food protein
chicken steaks ect
is a better form of nutrients

As for fasted cardio, I believe yes it will have some weight loss properties, but you must make sure to keep your heart rate slightly lower than your typical cardio workout or else I would fear losing muscle as well. Lower heart rate cardio targets fat cells more, as higher heart rate will want to look for the instant glycogen, and when there is none, it will try to convert it, with a lack of it, and no food in your system, your body will be burning muscle as well as fat to get that glycogen.

Protein shakes... I always smile at this question, but not I am not a big fan of protein shakes. The bioavailability of protein from whole foods will always be higher and will always grow muscle better than powders, but the most important factor I don't use shakes is for health. Now already, even if we eat as much as we do and try to get a wide variety of foods, it still isnt enough to get all of the adequate essential nutrients that our body needs, and synthetic supplements just don't cut it either. So it is important for health and performance to be doing everything possible to get those vital nutrients.

Here's an example:

1 shake, 2 large scoops protein of Gold standard Whey, rounded:
Protein 48g
Calcium 160mg
Iron .2mg

1 Tuna steak 150g, rounded:

Protein 45g
Omega 3's 7g
Vitamin B1 (thiamine) - 0.4 mg
Vitamin B2 (riboflavin) - 0.5 mg
Niacin - 15 mg
Pantothenic Acid - 2mg
Vitamin B6 - .8 mg
Folate - 3 mcg
Vitamin B12 - 16 mcg
Vitamin A - 3800 IU
Potassium - 500 mg
Phosphorus - 500 mg
Calcium - 15 mg
Magnesium - 100 mg
Iron - 2 mg
Sodium - 75 mg
Manganese- 0.05 mg
Zinc - 1.5 mg
Copper - 0.2 mg
Selenium 100 mcg
Also contains trace amounts of other minerals and vitamins.
 
Last edited:
Very very nice read! My biggest problem is the fact that I can only eat greens twice a week due to taking Warfarin (for blood clots). So if you dont mind me asking, what would you guys suggest to replace the days I can not eat greens with? Ive been trying to consume green beans, carrots, and fruits in the days when I cant eat greens.

Suggestions?

You should be looking for fruits and vegetables that are low in Vitamin K, as Vitamin K is responsible for blood clotting, and could complicated your situation. But I cannot tell you the exact amount your body would react to, you would need a specialist that works with you to tell you an exact number that is adequate to your body as everyone reacts differently.

Some foods low in Vitamin K are:

Cucumbers
Bananas
Green Peppers
Lima Beans
 
how would you arrange your meals if you train after your first meal?

eat pro/carb for your first meal and PWO meal and then have a pro/fat meal?

Have the a meal like the pre and post workout meals above, then alternate between a protein/fat and protein/carb meal for the rest of the day, ending with a slow digestion protein/fat meal before bed.
 
bump

thanks traction

any thoughts on t3 or clen or gh even if its 2 or 4 iu a day for fat loss?
 
my biggest problem when dieting is the money, in my country i can get 2lbs fish for about 8$, while 2lbs chicken at the cheapest sort would be 20$, food prices here are just really crazy, hence why, when i diet i rely heavily on fish, pasta and fruits

can of tuna= 2.5$
 
Thanks

The basics laid out, thank you!
 
thanks traction

any thoughts on t3 or clen or gh even if its 2 or 4 iu a day for fat loss?

If you care about keeping your hard earned muscle, I would only use T3 if you are using AAS. Clen does work, but I personal dislike the drug, it can really mess up your nervous system, and it's not worth it since you can lose weight other ways. GH I find is great, and at 2IU if it's pharma, or 4IU of good generic you should get good results.
 
As long as you are eating the right carbs at the right time, you will be able to benefit the most from your muscle development, without the fat gain. Insulin is one of the most anabolic hormones, you can't forget this.

As far as your diet, it seems reasonable, make sure to get your foods from quality sources and fresh. What mix of fruits do you use, and are you testing your PH levels to make sure you are not too acidic?

It also looks like you could benefit from MCT's, placed at the right time they will help you lose weight the few pounds you wanted to.

haven't tested my ph so not sure if I'm to accidic , I know that I have greatly reduced indigestion since getting away from rice and oats as my carb source.
I do drink 1 tablespoon apple cider viniger twice a day , one with meal one and one with meal 6

in my first three meals it's typically half pineapple and the rest from blueberries or strawberries , sometimes oranges and apples
the last two carb meals are sweet potatoes no fruits

as far as adding MTC's what and where would you recommend them ?
 

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