Sample diet

[Sinjin]

I don't see a lot of diets here...........................everyone's caloric requirements will vary, but I thought I'd post my current diet for one week--non-cycle.

Since I used to weight everything, now it is habit to just "know" how much 8 oz of chicken is and when I"m not sure, I measure.


Cook with pam or olive oil or canola oil

Meal 1:
Eggs 6 Whites 1 Yoke
3 servings oatmeal
25g protein from Whey

May wrap eggs in single whole wheat tortilla for the road.

(occasionally substitute for time---6oz skim milk, 4 strawberries, 40 grams --whey, casein mixed protein, 3/4cup oatmeal, one teaspoon cinnamon---helps with sugar regulation)

Meal 2:
Brown rice 50grams Carbs Brown rice/bean combo
8oz Chicken breast (may sub lean beef or lean beef jerky)

Meal3:
50g Carbs from Yams
8oz Orange roughy/tuna/halibut/salmon

Meal4:
50grams Carbs Brown rice/bean combo
8oz Chicken breast/lean beef/ostrich/turkey/fish

PWO:
1 Banana
40-50g protein from Whey

Meal 5 30Minutes after Pwo meal
50g Carbs Brown rice/Bean combo
1 can of tuna or cottage cheese--low to non-fat

Meal 6
8oz chicken breast
Hot cherry peppers
1 serving of cheese
Lettuce with spray-on vinaigrette dressing

Bed time snack
1 serving of Natural peanut butter or cottage cheese with non-fat, no sugar yogurt

Side note:
Fresh veggies snacked on during the day
Also I interchange the Yams and Rice/Bean combo Daily
Also snack on one handful of almonds throughout the day.
2 liters water minimum
1 piece 1 oz dark chocolate
2-4 flaxseed supplements
Milk thistle, coQ, hawthorne root, garlic, creatine (5-8 grams), glutamine, apple cider vinegar tabs, cinnamon tabs (sugar metabolism), multivitamin, green tea extract)
1 glass of red wine per 4 nights a week (sorry--this is my vice---that and professional cheerleaders and supermodels, but I've found the wine is easier to come by for some reason)

Macro's (roughly)
350g Protein
325g Carbs
80g Fat

And my carb cycling schedule
I'm off Tuesdays and Saturdays

Day Protein Carbs Fat Calories

Sunday 350 425 80 3800
Monday 350 325 80 3400
Tuesday 300 275 80 3000
Wednesday 350 425 80 3800
Thursday 350 325 80 3400
Friday 350 325 80 3400
Sat 300 275 80 3000

[badstone]

NICE this is a great example.

[admin]

Great post.
I've switched from CKD to traditional diet. Lots of brown rice so far. Just about to make 3 big yams right now in the oven with olive oil, chilli pepper, mustard, seasoning salt. They are great.

[signal22]

Sinjin what are your stats?

[Sinjin]

Originally Posted by signal22

Sinjin what are your stats?

OLD

.328 37HR 138 RBI's

[badstone]

Originally Posted by Sinjin

OLD

.328 37HR 138 RBI's

Not bad. Close to mine.HAHAHA

[Sinjin]

Now I'm substituting longhorn steer (less fat) beef and low fat ground beef as well as wild bear, venison, swordfish, shark, ostrich (super low fat), sea skate, and a whole slew of variety. Keeping same portions and roughly same caloric intake.

[admin]

Damn it Sinjin, you got me being lazy and making a shake every morning, lol.
Girlfriend will buy a big thing of blueberries, and when that runs out, frozen strawberries.
Identical to your recipe above. Fruit, milk, oats, protein. Oats don't make it taste great, but easy way to get them in, and fruit overpowers it enough. Not the GREATEST meal, but definitely not the worst.

[zidane9979]

my supplements are as follow-

L-carnatine 1000 mgs a day
L-glutamine 1000 mgs a day
milk thistle 500 mgs a day
liv-52 600 mgs a day
saw palmetto 1080 mgs
cinnamon 2000 mgs a day
multi vitamin
chromium piconiate 1000 mgs a day


now my question is should i change this during cycle especially the L-gkutamine?

[admin]

I think it's fine. I've never really cared to spend money on glutamine.

[zidane9979]

my thought is that while off cycle muscle wasting is a big concern for me but while on cycle the protein synthesis is so great it might not be needed... but i guess it cant hurt...

[Chester Fanahan]

Sinjin - what's your height, weight, age and what are your goals on this diet (maintenance/bulking)?

[Sinjin]

Originally Posted by admin

Damn it Sinjin, you got me being lazy and making a shake every morning, lol.
Girlfriend will buy a big thing of blueberries, and when that runs out, frozen strawberries.
Identical to your recipe above. Fruit, milk, oats, protein. Oats don't make it taste great, but easy way to get them in, and fruit overpowers it enough. Not the GREATEST meal, but definitely not the worst.

The oatmeal is key to get the solids, but add some cinnamon (natural sugar regulator) and gives it some good taste.

[herm]

Originally Posted by Sinjin

I don't see a lot of diets here...........................everyone's caloric requirements will vary, but I thought I'd post my current diet for one week--non-cycle.

Since I used to weight everything, now it is habit to just "know" how much 8 oz of chicken is and when I"m not sure, I measure.


Cook with pam or olive oil or canola oil

Meal 1:
Eggs 6 Whites 1 Yoke
3 servings oatmeal
25g protein from Whey

May wrap eggs in single whole wheat tortilla for the road.

(occasionally substitute for time---6oz skim milk, 4 strawberries, 40 grams --whey, casein mixed protein, 3/4cup oatmeal, one teaspoon cinnamon---helps with sugar regulation)

Meal 2:
Brown rice 50grams Carbs Brown rice/bean combo
8oz Chicken breast (may sub lean beef or lean beef jerky)

Meal3:
50g Carbs from Yams
8oz Orange roughy/tuna/halibut/salmon

Meal4:
50grams Carbs Brown rice/bean combo
8oz Chicken breast/lean beef/ostrich/turkey/fish

PWO:
1 Banana
40-50g protein from Whey

Meal 5 30Minutes after Pwo meal
50g Carbs Brown rice/Bean combo
1 can of tuna or cottage cheese--low to non-fat

Meal 6
8oz chicken breast
Hot cherry peppers
1 serving of cheese
Lettuce with spray-on vinaigrette dressing

Bed time snack
1 serving of Natural peanut butter or cottage cheese with non-fat, no sugar yogurt

Side note:
Fresh veggies snacked on during the day
Also I interchange the Yams and Rice/Bean combo Daily
Also snack on one handful of almonds throughout the day.
2 liters water minimum
1 piece 1 oz dark chocolate
2-4 flaxseed supplements
Milk thistle, coQ, hawthorne root, garlic, creatine (5-8 grams), glutamine, apple cider vinegar tabs, cinnamon tabs (sugar metabolism), multivitamin, green tea extract)
1 glass of red wine per 4 nights a week (sorry--this is my vice---that and professional cheerleaders and supermodels, but I've found the wine is easier to come by for some reason)

Macro's (roughly)
350g Protein
325g Carbs
80g Fat

And my carb cycling schedule
I'm off Tuesdays and Saturdays

Day Protein Carbs Fat Calories

Sunday 350 425 80 3800
Monday 350 325 80 3400
Tuesday 300 275 80 3000
Wednesday 350 425 80 3800
Thursday 350 325 80 3400
Friday 350 325 80 3400
Sat 300 275 80 3000

Wow, that's almost exactly what my diet is going to be post cycle,
except with 8 zillion times more suppliments (crazy Herm).

Right now I'm Mister Keto for the next two weeks.

Out of curiousity, more culinary than body building, what kind
of beans do you generally have?

They're all great, I generally switch them up and make my own in advance
( I happen to be one of the world's best cooks IMHO).

But really, what kinds of beans?

Just curious,

Herm

P.S. If there are no super models available, but only your
garden variety say "Lingerie models", do you give them
the big thumbs down?