What are you eating daily and for what goals?

J

JJones75

Gunny Sergeant
Full Member
Minuteman
May 18, 2008
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southern , LA
#1
I'm currently off season and my goal is to maintain a reasonably low BF% and gain a little lean muscle , so far the following diet is working very well though i ma add soke more carbs in the morning of the days i train

<span style="font-weight: bold">Meal 1</span>: 1/2 cup instant oats , 3 scoops whey , 2 tablespoons almond butter , 2 boiled eggs, large apple

<span style="font-weight: bold">Meal 2</span>: 6oz chicken , 6oz brown rice , 1oz almonds , 2 boiled eggs

<span style="font-weight: bold">Meal 3</span>: 6oz chicken , 2 boiled eggs , 4oz strawberries+4oz cherries and 1/2oz crushed walnuts , mixed in 4oz cottage cheese

<span style="font-weight: bold">Meal 4</span>: 3oz chicken 3 oz 95% ground beef , 2 boiled eggs, 4oz sweet potatos , 1cup fresh broccoli covered with 1 tablespoon EVOO

<span style="font-weight: bold">PWO</span> : 3scoops Whey , 50g WMS

<span style="font-weight: bold">Meal 5</span>: 8oz 95% ground beef or lean steak , 3cups babyspinach salad topped with 2 boiled eggs, 1 tablespoon EVOO and 2 tablspoons apple cider vinegar as dressing

<span style="font-weight: bold">Meal 6</span>: 2 scoops Team Skip protein , 2 tablespoons almond butter , 2 boiled eggs

This is totaling around 4426 cals , 501g-protein , 205g-Carbs , 178g-Fats

All beef is free range grass fed and all eggs are either home raised free range or Egglands best free range eggs and beef is changed out for deer and elk from time to time
 
#3
Re: What are you eating daily and for what goals?

Yep , a dozen a day.
My company Dr. about shit when he heard what I was eating going on and on about how my cholesterol was gonna be off the charts. It is actualy low , though my HDL is a little low its in balance with the LDL. I'm taking some measures now to rais the HDL.

Eggs are a perfect source of protein and good fat for building muscle , they are easly digested and almost 99% absorbed and used by the body
 
#4
Re: What are you eating daily and for what goals?

i eat a very similar diet, though it usually at the end of day isnt quite as clean. i'd estimate my total cal intake is about 3500 or so per day

if one is worried about eggs and cholesterol (bad cholesterol levels in the blood and eggs dont necessarily go hand in hand) get pastured eggs. not store bought organic, you want pastured. look for dark orange yolks. not light yellow. these have the proper balance of omega 3's and 6's. best bet is a farmer who sells grass finished beef. he probably has chickens as well.
 
#5
Re: What are you eating daily and for what goals?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: brutus1776</div><div class="ubbcode-body">
if one is worried about eggs and cholesterol (bad cholesterol levels in the blood and eggs dont necessarily go hand in hand) get pastured eggs. not store bought organic, you want pastured. look for dark orange yolks. not light yellow. these have the proper balance of omega 3's and 6's. best bet is a farmer who sells grass finished beef. he probably has chickens as well.
</div></div>

Thats correct , when the body takes in cholesterol from food then the body doen't need to produce it in the liver their by lowering actualy levels circulating in the blood
 
#6
Re: What are you eating daily and for what goals?

Correct me if I'm wrong.
I would cut back on the yoke in the egg, and only eat the whites,that's where the protein is.
 
#7
Re: What are you eating daily and for what goals?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Rarebreed93</div><div class="ubbcode-body">Correct me if I'm wrong.
I would cut back on the yoke in the egg, and only eat the whites,that's where the protein is. </div></div>

No , acutualy their is alot of protein in the yolk and quality fat that is needed and as mentioned before quality cholesterol , PROVIDING you are getting quality eggs and some some cheep caged crap. If all you can get is the cheaper eggs then yes you would be better off eating just the whites and supplimenting the fat with somthing else

Eggs yolks being bad for you is a big misconception
 
#9
Re: What are you eating daily and for what goals?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: JJones75</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Rarebreed93</div><div class="ubbcode-body">Correct me if I'm wrong.
I would cut back on the yoke in the egg, and only eat the whites,that's where the protein is. </div></div>

No , acutualy their is alot of protein in the yolk and quality fat that is needed and as mentioned before quality cholesterol , PROVIDING you are getting quality eggs and some some cheep caged crap. If all you can get is the cheaper eggs then yes you would be better off eating just the whites and supplimenting the fat with somthing else

Eggs yolks being bad for you is a big misconception </div></div>


Mayo Clinic reports on eggs;
Mayo Clinic Link
 
#10
Re: What are you eating daily and for what goals?

I'm new to this forum, but I thought I'd interject. We all agree that our blood is what drives our metabolism right? Different blood types deal with supplements, vitamins and nutrients in different ways.

Inductive reasoning induces the idea that thos eof us with different blood types are prone to different diets and different results from the same diet.

Milk and eggs and all that being good and bad is (as always) a relative concept. Some blood/body types accept the extra fat and cholesterol in egg yolks and process it, other blood/body types will store it in fatty cells for use later.

There's a wonderful series of books on the topic by Peter J. D'Adamo and Catherine Whitney called "Eat Right 4 Your Type." Very illuminating. There is also a lot fo evidence to support that different blood types are more and less responsive to different workout techniques. I.E. I'm O+, and O+ people tend to respond better to intense weight training and cross training. whereas people with A+ blood respond better to isometrics, yoga and tai chi styled low-intensity workouts.

I hope this helps some of you out there who were as mystified as I was about why some diets work extremely well and others do not. Happy scarfing!
 
#11
Re: What are you eating daily and for what goals?

The trouble with things like the Mayo clinic report is that they are based off of the same old line of thought , the same line of thought that says a mature man that workout only needs 1 gram of protein per kilogram of body weight for instance a 200lb man only needs 100g of protein a day!! that is a complete line of BS also that the huiman body can only assimilate 100-150gr of protein per day and no more than 30g per sitting.

I can tell you from expericance that two week before a contest when I cut my cals back to 2000g a day to deplete and all of that is comming from protein (500g a day) I may only crap once every 7 days!!! so tell me where all that food is going if my body can only use 150g per day , rule says that the body should process it out as waste yet their is none.

Like I mentioned before that modern medicne is off on its "optmal diet" this is why the US still leads the world in adult onset diabetes and obeasity , because of the massive amounts of processed carbs we eat form day to day.

True differant body types need differant food sources to get to its peak performance , some people can eat alot of simple carbs and not get fat , some people can't eat much fat or its bad for them.

But as far as eggs goes very few studys use true free range eggs from chickens that actualy roam around and eat whatever they want.
Just like beef , "grain fed beef" is a big selling point but grain and corm makes cows sick !! its fed to them as it puts weight on quickly and its cheap that equals more money. Free range beef lives off of grass and that raises the omega 3 fat content wich is good for you granted we need omega 6 fats but not nearly as much
 
#12
Re: What are you eating daily and for what goals?

daily diet varies but i try to go with lots of veggies, a piece of cheese, handful amount of meat. Starting august 10th, i have limited caloric intake to 800-1000 calories per day. I do at least 30 minutes of some sort of excersice a day. All this at the advice of my doctor...no kidding.

weighed this morning and I have dropped from 221 to 182. My metabolism is really slow and I don't need alot of calories
 
#13
Re: What are you eating daily and for what goals?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: JJones75</div><div class="ubbcode-body">The trouble with things like the Mayo clinic report is that they are based off of the same old line of thought , the same line of thought that says a mature man that workout only needs <span style="color: #CC0000">1 gram of protein per kilogram of body weight for instance a 200lb man only needs 100g of protein </span> <span style="color: #6633FF"> </span> <span style="color: #00CCCC">That should be 1 to</span> <span style="color: #66CCCC">1.5 gram of protein per pound of body </span>weight. a day!! that is a complete line of BS also that the huiman body can only assimilate 100-150gr of protein per day and no more than 30g per sitting.

I can tell you from expericance that two week before a contest when I cut my cals back to 2000g a day to deplete and all of that is comming from protein (500g a day) I may only crap once every 7 days!!! so tell me where all that food is going if my body can only use 150g per day , rule says that the body should process it out as waste yet their is none.

Like I mentioned before that modern medicne is off on its "optmal diet" this is why the US still leads the world in adult onset diabetes and obeasity , because of the massive amounts of processed carbs we eat form day to day.

True differant body types need differant food sources to get to its peak performance , some people can eat alot of simple carbs and not get fat , some people can't eat much fat or its bad for them.

But as far as eggs goes very few studys use true free range eggs from chickens that actualy roam around and eat whatever they want.
Just like beef , "grain fed beef" is a big selling point but grain and corm makes cows sick !! its fed to them as it puts weight on quickly and its cheap that equals more money. Free range beef lives off of grass and that raises the omega 3 fat content wich is good for you granted we need omega 6 fats but not nearly as much </div></div>

Perhaps we should look at the BMI chart listed below;
BMI
 
#16
Re: What are you eating daily and for what goals?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: marduk185</div><div class="ubbcode-body">im on the all coffee all the time diet...seems to be making me wide awake all the time havent slept for awhile but im losin weight dangit. </div></div>

One of the figure girls that trains with me from time to time drinks a cup of black coffee and chews a piece of nicotine gun every few hrs when prepping for a show.
The caffine in the coffee combined with the nicotine works together to raise the body temerature slightly which raises the metabolism , also the nicotine kills her hunger. I do not reccommend this at all as both of those are highly addictive and you can become dependant in short order.

Caffine will help you reduce weight buy making your more active thus burning more calories and it is also a diuretic which will help you lose weight but its typicaly just water , the trouble with caffine is that you become dependant on it and feel like shit when you don't get it , it also raises cortisol levels due to the stress on the central nervous system and adrineal system , cortisol will help the body STORE fat and make it very hard to lose
 
#17
Re: What are you eating daily and for what goals?

your correct with the 1-1.5grams per pound of body weight , that is typical for atheletes but ask most doctors and see what they tell you. Most will tell you that anything more than 100-150g a day is wasted and overly stresses the kidneys
 
#19
Re: What are you eating daily and for what goals?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Rarebreed93</div><div class="ubbcode-body">So true.
With that type of intake one should be doing a 60min. workout. </div></div>

Thats kind of a hard question to answer , it depends on how much your burning , 60 min of realy intense weight training may burn 1500 cals where 60 min on a bike may only burn 400 cals.

I would get my base calorie need for no work then add 1000 cals to that , adding an even amount of macros though not just 1000 cals of carbs or protein or fat , run that for 7-10 days and see what happens then adjust accordingly 250 cals at a time , but remember that its like steering a oil tanker , little changes here make a big differance a little while later so make a change then let the body adjust and see what happens then tweek slightly and see
 
#20
Re: What are you eating daily and for what goals?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Rarebreed93</div><div class="ubbcode-body">So true.
With that type of intake one should be doing a 60min. workout. </div></div>

There is a lot of good information here :http://www.muscleandstrength.com/articles/diet-nutrition.html
IMHO.

There is a TON of good reading at this that site, and they focus on NATURAL bodybuilding. I really got into it for a while, but I need to change jobs before I can really utilize most any sort of training, or diet schedule.

Good luck
 
#21
Re: What are you eating daily and for what goals?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: JJones75</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Rarebreed93</div><div class="ubbcode-body">So true.
With that type of intake one should be doing a 60min. workout. </div></div>

Thats kind of a hard question to answer , it depends on how much your burning , 60 min of realy intense weight training may burn 1500 cals where <span style="color: #FF0000">60 min on a bike may only burn 400 cals.</span>I would get my base calorie need for no work then add 1000 cals to that , adding an even amount of macros though not just 1000 cals of carbs or protein or fat , run that for 7-10 days and see what happens then adjust accordingly 250 cals at a time , but remember that its like steering a oil tanker , little changes here make a big differance a little while later so make a change then let the body adjust and see what happens then tweek slightly and see </div></div>

This is considered cardio not a workout.
Cardio is usually done on days other than your workout.
 
#22
Re: What are you eating daily and for what goals?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Rarebreed93</div><div class="ubbcode-body">This is considered cardio not a workout.
Cardio is usually done on days other than your workout. </div></div>

LOL , well it depends on what your doing for cardio.
In the off season I train a couple days a week at a very fast past for 30 min , the heart rate only gets down to 115-120bpm then its spiked up to 170 during lifting for several seconds. I do this as a form of "HIIT" (high intensity intrival training) cardio much like doing sprints only using all muscles.
Somtimes I'll change it up to "LISS"(low intensity steady state) cardio first thing in the am on an empty stomach (known as fasted cardio)where my heart rate only gets to maybe 120 but i keep it their form 45-60 min.

Now , both ways are effective cardio but i guarntee that I'm burning more calories doing the HIIT training that the LISS training but i'm only doing it for half as long

It very much depends on what your objective is , for me its to get the heart rate up but not so high for so long that i'm into burning muscle for energy. Think about it this way
Long distance marathon runners have low bodyfat but also arn't very muscular this is due to keeping their heart rate to high for to long forcing the body to feed off the muscle for energy
Short distance sprinters have low bodyfat but are generaly pretty muscular , this is due to strength training for explosive power and not getting their hart rate up to high for to long
 
#23
Re: What are you eating daily and for what goals?

I eat every thing I can get my hands on except: any candy , chips , fast food , soda ect. (the only junk is ice cream...addicted). I lift very hard 4 time a week (not super heavy but super intence) for 1h45m or more and mountain bike as often as possiable , my job as a heavy diesel mechanic is not too bad eighter. I am 32 years old 6'1" at 185lbs and stay around 7.5%-8% body fat. I am trying to gain weight but its VERY slow for me , I lost 30lbs after geting cancer 3 years ago and droped to 169lbs. I tried a very strice diet for several months working w/ a trainer and eating 4500 cal. per day and saw no change. I have given up now and just eat everything except junk!
 
#24
Re: What are you eating daily and for what goals?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: jbell</div><div class="ubbcode-body">I eat every thing I can get my hands on except: any candy , chips , fast food , soda ect. (the only junk is ice cream...addicted). I lift very hard 4 time a week (not super heavy but super intence) for 1h45m or more and mountain bike as often as possiable , my job as a heavy diesel mechanic is not too bad eighter. I am 32 years old 6'1" at 185lbs and stay around 7.5%-8% body fat. I am trying to gain weight but its VERY slow for me , I lost 30lbs after geting cancer 3 years ago and droped to 169lbs. I tried a very strice diet for several months working w/ a trainer and eating 4500 cal. per day and saw no change. I have given up now and just eat everything except junk! </div></div>
Sounds like your blessed ,or in your case cursed with a fast metabolism wich is good and bad , bad for gaining weight but good for staying lean.

One thing is if your training hard for 1hr 45min then you are WAY over training , even if you hit every body part every day theirs no reason you should be in the gym for that long if your actualy training . This extreme over abundance of calorie burning combined with alot of cardio from the bike is going to make for a very high caloric need.

The trouble is that eating 5-6 thousand calories a day of good food takes alot of effort , most people with very fast metabolism generaly are not very carb sensitive thats good for the sake that you can eat alot of good muscle filling foods like rice and potatos , fruit.

you can add a couple shakes in the day that are very high calorie ,like 50gr protein , 100g carbs and 20g fat , use oat starch for your carb sourse whey for your protein and peanut butter for the fat , just adding two of those a day would add around 1600 aditional cals and the body would process it alot faster than eating a big meal.
The good thing about shakes is that they help to gain weight , the body doesn't have to work hard at all fto digest it so their is no waisted cals and being that its processed quickly you can drink them between meals
 
#25
Re: What are you eating daily and for what goals?

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: jbell</div><div class="ubbcode-body">I eat every thing I can get my hands on except: any candy , chips , fast food , soda ect. (the only junk is ice cream...addicted). I lift very hard 4 time a week (not super heavy but super intence) for 1h45m or more and mountain bike as often as possiable , my job as a heavy diesel mechanic is not too bad eighter. I am 32 years old 6'1" at 185lbs and stay around 7.5%-8% body fat. I am trying to gain weight but its VERY slow for me , I lost 30lbs after geting cancer 3 years ago and droped to 169lbs. I tried a very strice diet for several months working w/ a trainer and eating 4500 cal. per day and saw no change. I have given up now and just eat everything except junk! </div></div>

I beleive after 45min or an hour of training, the body goes into CATABOLIC state. JJones75 is right you are over training.
 
#26
Re: What are you eating daily and for what goals?

I like to push my self ... I have been told that before. I just have a hard time lowering my intensity. I have to push it to my breaking point , and then the traning begins. I think I do it more for the mental traning than anything else. When I got cancer it changed me , Im not sure exactly how , but before I knew I was "tough" but now its like I feel the need to prove it to myself every day... You know its funny I just relised as I was typing this I have never realy thought about all that untill now. Hey jjones75 thanks for starting this post. Maybe its time to reevaluiate things.
 
#27
Re: What are you eating daily and for what goals?

perhaps wean yourself off a little at a time, or substitute some of that time for something less strenuous.

EX) perhaps plug in some time on a bike instead of high intensity weights. Try swapping out 30 minutes of that for the bike. Turn the resistance up and stay at a steady state for a while.

When I use the bike, I do two intervals of 15 minutes with a short hydration break in between. I choose the mode that simulates small hills, since the big intervals cause me knee pain. I just turn the resistance baseline up higher to start with so that there is not as much joint shock, and I get a tougher ride the whole way through.

It works for me, I have legs like a gorilla, lol.
 
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