FoH Body Improvement Competition #3.5 - July 1st

[tikkus]

Originally Posted by Grooverider

You need to get over yourself mate.

Yeah, seriously arkk. I wasn't trying to usurp you as fitness master.

I was only providing some information that I received to help anyone interested out. If its common knowledge for you: good.

And yeah, if you eat 5000 calories of tree bark its going to make you gain weight. The point I was trying to get at is that when you strategically place complex carbs and proteins throughout the diet you can maximize your energy and metabolism.

[Aphextwin]

I just got back from a week in europe and while my diet was a little hit and miss I was able to run 4 miles 6 out of the 7 days and also averaged 5 miles
walking each day. I was at 195lbs the day before I left and weighed 193lbs last night so I am quite happy with that all things considered. I am 5' 9" tall.

Anyway, I am now able to settle into a routine, below is an example of what I am eating. I will continue to bike 10-12 miles
a day 6 days a week, run 5 miles 1 day a week and lift twice a week for the time being. I split chest,shoulders,tris, abs with back, bis and abs, I
do not train legs for various reasons.


Yesterdays diet and exercise

Breakfast
30g Whey protein isolate
1/2 a banana
1 cup frozen strawberries
1 cup 1% Lactaid milk
1 cup oatmeal

479 cals 5g fat 69g carbs 42g pro


Pre workout snack
1 slice whole wheat toast
2tbsp peanut butter
2tbsp sugar free jelly

304 cals 17g fat 29g carbs 12g pro


Road bike hard 11 miles 50 minutes


Post workout meal
4 egg whites
1 egg yolk
2 slices whole wheat toast
1 cup 2% lacataid milk
1/2 banana
1 cup frozen strawberries
30 whey protein isolate
O'Soy yogurt

764 cals 12g fat 101g carbs 64g pro


Afternoon pre workout snack
1 slice whole wheat toast
2tbsp peanut butter

276 cals 17g fat 18g carbs 12g pro


Gym, Chest, Shoulders, tris, abs 1hr 5 mins


Post workout dinner
2 slices whole wheat toast
1 can tuna in water

350 cals fat 5g carbs 36g pro 40g


Evening
4 egg whites
2 slices whole wheat toast
1 cup 2% lacataid milk
1/2 banana
1 cup frozen strawberries
30 whey protein isolate

476 cals 4g fat 62g carbs 50g protein


Totals
2650 cals 61g fat 316g carbs 221g pro

I did get to the store tonight and picked up some 30 cal per slice wheat bread and some non fat lactaid milk which should give me a little extra calorie breathing room.


I think carbs might be a tad high and it might not hurt to up the protein from
food rather than too much whey? I would apprecite some input from you guys and if you need any other information ask away.

Once the wifes around I'll have some pics taken and post them.

[Nefarium]

Originally Posted by tikkus

Its more complicated than just eating below what you burn. What you eat plays a huge part of it.

Thats why people on Atkins can burn loads of fat and eat as much meat and shit as they want.

I thought it was all about volume. :O

[chu]

Originally Posted by Aphextwin

I just got back from a week in europe and while my diet was a little hit and miss I was able to run 4 miles 6 out of the 7 days and also averaged 5 miles
walking each day. I was at 195lbs the day before I left and weighed 193lbs last night so I am quite happy with that all things considered. I am 5' 9" tall.

Anyway, I am now able to settle into a routine, below is an example of what I am eating. I will continue to bike 10-12 miles
a day 6 days a week, run 5 miles 1 day a week and lift twice a week for the time being. I split chest,shoulders,tris, abs with back, bis and abs, I
do not train legs for various reasons.


Yesterdays diet and exercise

Breakfast
30g Whey protein isolate
1/2 a banana
1 cup frozen strawberries
1 cup 1% Lactaid milk
1 cup oatmeal

479 cals 5g fat 69g carbs 42g pro


Pre workout snack
1 slice whole wheat toast
2tbsp peanut butter
2tbsp sugar free jelly

304 cals 17g fat 29g carbs 12g pro


Road bike hard 11 miles 50 minutes


Post workout meal
4 egg whites
1 egg yolk
2 slices whole wheat toast
1 cup 2% lacataid milk
1/2 banana
1 cup frozen strawberries
30 whey protein isolate
O'Soy yogurt

764 cals 12g fat 101g carbs 64g pro


Afternoon pre workout snack
1 slice whole wheat toast
2tbsp peanut butter

276 cals 17g fat 18g carbs 12g pro


Gym, Chest, Shoulders, tris, abs 1hr 5 mins


Post workout dinner
2 slices whole wheat toast
1 can tuna in water

350 cals fat 5g carbs 36g pro 40g


Evening
4 egg whites
2 slices whole wheat toast
1 cup 2% lacataid milk
1/2 banana
1 cup frozen strawberries
30 whey protein isolate

476 cals 4g fat 62g carbs 50g protein


Totals
2650 cals 61g fat 316g carbs 221g pro

I did get to the store tonight and picked up some 30 cal per slice wheat bread and some non fat lactaid milk which should give me a little extra calorie breathing room.


I think carbs might be a tad high and it might not hurt to up the protein from
food rather than too much whey? I would apprecite some input from you guys and if you need any other information ask away.

Once the wifes around I'll have some pics taken and post them.

The diet is decent but the fact that I have no idea what your goals are make it stupid. You're doing cardio so I'm presuming you want to lean up?

Ok if so:

1) For breakfast, take out the frozen strawberries and throw in a whole egg

2) The snack before cardio makes no sense. You want to do cardio in a fasted state when your glycogen stores are low. Here you are using carbs. If the point of your cardio is to simply burn calories, then ok

3) The P/W after cardio has too much carbs. Cut out the toast.

4) Your preworkout snacks generally suck. Use 1/2 cup oatmeal and a can of tuna. That's 300 cals

5) P/W meal after weight lifting sucks. Use whey instead of tuna.

6) Fruit and bread and carbs galore on the last meal of the day. This wreaks havoc on me and many. I'd cut out the carbs or at the very least subsitute with something better like brown rice or oatmeal.

7) You have no good fats (salmon, nuts)

[chu]

Originally Posted by tikkus

Its more complicated than just eating below what you burn. What you eat plays a huge part of it.

Thats why people on Atkins can burn loads of fat and eat as much meat and shit as they want.

The people on atkins generally have triple chins and belly rolls.

Ketosis is more forgiving in calories but trust me, it's still important.

[arkk123]

Originally Posted by tikkus

Yeah, seriously arkk. I wasn't trying to usurp you as fitness master.

Fitness master, nice I like that. Let's run with this.

[Aphextwin]

Originally Posted by chu

The diet is decent but the fact that I have no idea what your goals are make it stupid. You're doing cardio so I'm presuming you want to lean up?

Ok if so:

1) For breakfast, take out the frozen strawberries and throw in a whole egg

2) The snack before cardio makes no sense. You want to do cardio in a fasted state when your glycogen stores are low. Here you are using carbs. If the point of your cardio is to simply burn calories, then ok

3) The P/W after cardio has too much carbs. Cut out the toast.

4) Your preworkout snacks generally suck. Use 1/2 cup oatmeal and a can of tuna. That's 300 cals

5) P/W meal after weight lifting sucks. Use whey instead of tuna.

6) Fruit and bread and carbs galore on the last meal of the day. This wreaks havoc on me and many. I'd cut out the carbs or at the very least subsitute with something better like brown rice or oatmeal.

7) You have no good fats (salmon, nuts)

I appreciate you taking the time to respond and I probably should have linked to an earlier post but essentially I am looking to lean up. I'll make some adjustments based on your points above, thanks again.

[HiroYagyu]

Here's some practical information about diet for those of us lifting for strength/size. Practical in that it doesn't tell you you have to calculate every meal down to the kcal or always eat clean. Fuck eating the same god damn meals day after day week after week cause its what body builders tell you you need to do.

Diet and Training - Caloric Excess
This is the only thing I'm writing on diet - more than enough other sources out there
EliteFitness.com Bodybuilding Forums

[Usha Starchild]

Did a massive back day yesterday, still got a cold but lifted hard anyway. Deadlifts going up fast, up to 230lbs from 110 a few weeks ago. Pullups working back up to 10 slow and controlled reps.

As for Diet, I don't count calories. Its extra hard for me because I'm in China and they don't have diet info on all foods here. Eating out is the same. I just try and eat as clean as possible.

Usually

Breakfast
- Fruit smoothie (Usually fresh mango, banana, oatmeal and a scoop of protein)

Snack
- 2 Hard boiled eggs, throw out yolk

Lunch
- Rice and Beef or Chicken

Snack
Protein of some sort

Dinner
- something with chicken

Pre gym and after gym
- Protein shake

Before bed
- More hard boiled eggs

Beer seems to sneak in there way too often as its party night 7 days a week here, I try and avoid it as much as possible though. I am pretty sure im not getting enough calories at the moment but im not to concerned, ive been making nice progress on losing body fat and thats all that matters to me for now. Once I get rid of the fat then Ill up the calories and try and build some more muscle mass, that should help a lot for getting my legs growing.

[chu]

Don't throw out the yolks. Looking at your diet, if you don't get to eat beef you get no fat at all.

No fat = no cholesterol = no testosterone.

Good luck growing as an anemic woman.

edit: 2 hard boiled eggs with no yolk is like 24 calories. You're probably expending more energy peeling the damn things

[Snugglebear]

I don't understand the protein shake before the workout and after, can someone explain that?

[Usha Starchild]

Originally Posted by Snugglebear

I don't understand the protein shake before the workout and after, can someone explain that?

- Muscles love protein.
- When your trying to get 200-250g of protein a day it works.
- After the gym muscles need protein.
- Pre gym shake fuels me for my workout.

[Blumpster]

Last I checked there's not much scientific evidence to support that consuming a lot protein immediately before or/and after anaerobic exercise promotes more muscle growth than consuming it father away from the exercise, but it's a very common thing these days and a lot of people swear by it, so most people just do it. Consuming enough on a per day basis is what's key.

I also second not taking out the yolk. You are losing more than half the nutritional value of an egg by removing the yolk and unless you're eating like 10 eggs worth of egg whites you're getting nothing. Hard boiled eggs are one of the best mid-day snack type foods, if you eat the yolk.

[tikkus]

Any recommendations on how to store this shit without creating a super mess? I went to the store and bought bran, eggs, tuna, oatmeal, organic peanut butter, and reduced fat triscuits, but I'm on the move for most of the day. I don't even come home before going to the gym, just go there straight from class. The tuna is convenient as its in cans already, but ziplock bags seem like that would be a complete mess to drag around for hours in my backpack considering the amount of shit thats already in there.

[Usha Starchild]

Originally Posted by tikkus

Any recommendations on how to store this shit without creating a super mess? I went to the store and bought bran, eggs, tuna, oatmeal, organic peanut butter, and reduced fat triscuits, but I'm on the move for most of the day. I don't even come home before going to the gym, just go there straight from class. The tuna is convenient as its in cans already, but ziplock bags seem like that would be a complete mess to drag around for hours in my backpack considering the amount of shit thats already in there.

Tool box!