What does your diet consist of??

[Oregonstrong]

It is interesting how little discussion there is about one of the most important parts of bodybuilding, DIET!!

I would like to start a thread where we can discuss our diet and goals and how we are eating on a daily basis to reach them.

Please participate by posting your current diet and even macro breakdown if possible. This may also help answer some diet questions of new members/bodybuilders and help them to reach their goals quicker.

All approaches in my opinion will give you results if calories in and calories out matches your specific goal but it will be interesting to see the different diet approaches among the group and how we each eat to reach our goals. Discussion regarding pros and cons of each approach will be interesting as well.

Thank you brothers and help keep the thread alive! When you change your diet or goals, update the thread.

Oregonstrong

 

[Oregonstrong]

Alright I will start brothers. I am currently cutting on a high/moderate carb, high protein, low fat diet.

First time with this approach and I love it so far other than I feel ravenous hungry all the time! I know that is a good thing since to me that's when I know I'm burning fat. I have used the typical Palumbo diet in the past with moderate/high protein, high fat, and low carb with decent results.

Meal plan

Meal 1
2 cups egg whites
1/2 cup oats
Black coffee

Meal 2
8 oz. chicken breast
1/2 cup brown rice
2 cup broccoli

Meal 3
Same as meal 2

Meal 4
Same as meal 2

Meal 5
Same as meal 2 (preworkout)

Meal 6
50 grams true nutrition cold filtered whey isolate protein
50 grams true nutrition waxy maize
This is post work out only on off days I skip this meal

Meal 6 or 7 depending upon if it is an off day or training day
10 oz tilapia or 8 oz sirloin steak or 8 oz salmon or 8 oz chicken breast
8 oz potato
Broccoli

I will post exact macro breakdown when I get in front of my PC but if I remember correctly it is roughly 50protein/40carb/10 fat.

I know I am gonna hear it about the fats but I'm experimenting at the moment.

Post your diet or give some feedback brothers!!

 

[johnnyBALLZ]

Doesn't look bad man... You don't want to know what my shit looks like lately, I've been sick for about a week and don't give a damn!! Miraculously , due to the high dose tren I still weigh and look the same!!

 

[Zaphod]

Here's mine. I'm new to the sub 10% BF range (currently 9-10% on the calipers and 7.7% on the electronic reader) and I'd like to get down to a true 7-8%.

Meal 1
1/2 cup oats- 150c
4 whole eggs- 280c
4 pieces Turkey Bacon- 100c
This meal is split into two most days.

Meal 2-
28g Mixed Nuts- 170c
3oz Beef jerky or 8oz Lean beef- 240-320c

Meal 3-
8oz Chicken breast- 220c
Salad- 40c

Meal 4-
8oz Chicken breast- 220c
Salad w/ cheese- 80c

Meal 5-
PWO Protein shake- 260c
Can of tuna- 90c

Meal 6-
Natural Peanut Butter- 190c
Cottage Cheese- 110c

Around 90g fat, 60g carbs, 250g protein
I aim for about 2200c a day and adjust the portions to get there. Which is about 400-500c less than my maintenance.

I'm more than open to suggestions. Thanks!

 

[Oregonstrong]

Doesn't look bad man... You don't want to know what my shit looks like lately, I've been sick for about a week and don't give a damn!! Miraculously , due to the high dose tren I still weigh and look the same!!

Hope you get to feeling better brother. Gotta love tren.

 

[Oregonstrong]

Here's mine. I'm new to the sub 10% BF range (currently 9-10% on the calipers and 7.7% on the electronic reader) and I'd like to get down to a true 7-8%.

Meal 1
1/2 cup oats- 150c
4 whole eggs- 280c
4 pieces Turkey Bacon- 100c
This meal is split into two most days.

Meal 2-
28g Mixed Nuts- 170c
3oz Beef jerky or 8oz Lean beef- 240-320c

Meal 3-
8oz Chicken breast- 220c
Salad- 40c

Meal 4-
8oz Chicken breast- 220c
Salad w/ cheese- 80c

Meal 5-
PWO Protein shake- 260c
Can of tuna- 90c

Meal 6-
Natural Peanut Butter- 190c
Cottage Cheese- 110c

Around 90g fat, 60g carbs, 250g protein
I aim for about 2200c a day and adjust the portions to get there. Which is about 400-500c less than my maintenance.

I'm more than open to suggestions. Thanks!

Looks good Zaphod! Thanks adding your diet brother. I am close behind you to joining the 10% range and looking to hit single digits this cut as well.

 

[Zaphod]

Looks good Zaphod! Thanks adding your diet brother. I am close behind you to joining the 10% range and looking to hit single digits this cut as well.

The more I read the more I think I'm going to increase my carb intake. I don't mind being a little hungry but low carbs has me feeling tired , flat and weak.

 

[Oregongearhead]

Hey Oregonstrong - I think "someone" already started a thread like this ......lol. [)] ~Ogh

 

[Oregonstrong]

Hey Oregonstrong - I think "someone" already started a thread like this ......lol. [)] ~Ogh

Haha, I know brother but I want to talk Macronutrients, meal plans, total calories, diet, etc. and didn't want to clog up your thread

 

[Oregonstrong]

The more I read the more I think I'm going to increase my carb intake. I don't mind being a little hungry but low carbs has me feeling tired , flat and weak.

You will definitely fill out and feel better. I will continue to lower the carbs and increase cardio as I get deeper into my cut, hoping to go no lower than 200 g per day.

I will not add dietary fats back into my diet until I begin to bulk again and have reached a plateau and cannot physically eat the amount of carbs I need to gain weight. Then I will begin to slowly add dietary fats back into my diet. They will be the first thing I shed as I begin to cut again.

This is a new approach for me but I have read and heard good things about dieting this way. So far so good.

 

[Oregongearhead]

Haha, I know brother but I want to talk Macronutrients, meal plans, total calories, diet, etc. and didn't want to clog up your thread

Go for it - theres alot of stuff I dont list in my threads , your game to cover them in yours . Theres room for two of us Oregon diet guru's here.....lol

 

[ergomaniac]

Haha, I know brother but I want to talk Macronutrients, meal plans, total calories, diet, etc. and didn't want to clog up your thread

id like to hear about what people are eating, when, and why.
ill start. a high fat fat meal before a workout lowers a gh response. Acute effects of high fat and high g... [J Clin Endocrinol Metab. 1993] - PubMed - NCBI. I found this somewhere else.

 

[Oregonstrong]

Alright I will start brothers. I am currently cutting on a high/moderate carb, high protein, low fat diet.

First time with this approach and I love it so far other than I feel ravenous hungry all the time! I know that is a good thing since to me that's when I know I'm burning fat. I have used the typical Palumbo diet in the past with moderate/high protein, high fat, and low carb with decent results.

Meal plan

Meal 1
2 cups egg whites
1/2 cup oats
Black coffee

Meal 2
8 oz. chicken breast
1/2 cup brown rice
2 cup broccoli

Meal 3
Same as meal 2

Meal 4
Same as meal 2

Meal 5
Same as meal 2 (preworkout)

Meal 6
50 grams true nutrition cold filtered whey isolate protein
50 grams true nutrition waxy maize
This is post work out only on off days I skip this meal

Meal 6 or 7 depending upon if it is an off day or training day
10 oz tilapia or 8 oz sirloin steak or 8 oz salmon or 8 oz chicken breast
8 oz potato
Broccoli

I will post exact macro breakdown when I get in front of my PC but if I remember correctly it is roughly 50protein/40carb/10 fat.

I know I am gonna hear it about the fats but I'm experimenting at the moment.

Post your diet or give some feedback brothers!!

With this meal plan currently the totals work out to:

Lifting days
Protein: 332
Carb: 259
Fat: 21
54/42/4
Total calories: 2,561

Non lifting days
Protein: 285
Carb: 205
Fat: 21
56/40/4
Total calories: 2154

HST training 3x per week
Cardio 6x30 minutes per week (morning fasted mostly unless after lifting)

I am sitting around 180 currently at 5'7" hoping to reach single digit BF this cut.

 

[ergomaniac]

With this meal plan currently the totals work out to:

Lifting days
Protein: 332
Carb: 259
Fat: 21
54/42/4
Total calories: 2,561

Non lifting days
Protein: 285
Carb: 205
Fat: 21
56/40/4
Total calories: 2154

HST training 3x per week
Cardio 6x30 minutes per week (morning fasted mostly unless after lifting)

I am sitting around 180 currently at 5'7" hoping to reach single digit BF this cut.

you just quoted yourself.
less protein, more fat.

 

[Oregonstrong]

I'm experimenting brother. No dietary fats this cut. Will not add them back in until they are needed to gain weight.

 

[ergomaniac]

I'm experimenting brother. No dietary fats this cut. Will not add them back in until they are needed to gain weight.

hmmm... interesting.
I like a varied diet. low fat, low carb.
not a fan of the keto diet, for extended periods.

 

[Oregonstrong]

Post up your diet brothers!!!!! We need some variety in this thread.

 

[Oregongearhead]

Post up your diet brothers!!!!! We need some variety in this thread.

I"ll help you get started OS - heres my various breakfast selections :

Eggs - scrambled , boiled or omelets (very seldom fried anymore)

Cottage Cheese- this is my "go to" food , high in protein & low in calories it goes great with almost anything , melons , apples , bananas , peaches , diced pineapple and protein cookies !

Yogurt - most are way over-sugared but I'll take plain yogurt and add fruit & berries to it.

Meats - I cut out most fatty meats like bacon or sausage but kept lean ham , its my main breakfast meat . If I have game meat like Elk or Moose then its used .....

Protein cookies - I had to throw these in , a little sweet for the mornings , they pack tons of energy and a little protein

Cereals - I love Granola but it has too many calories so I switched to All-Bran cereal , Wheaties ,Cherrio's , Raisin Bran or Spoon-size Shredded Wheat (voted most healthy cereal)

Hot Cereals - Dont forget the oatmeal , I have to monitor myself or I'll eat too much . I also like the multi-grain hot cereals like Bob"s Red Mill 6 or 10 grain hot cereals .

Whey protein drink - when your rushed this it . I also add one to other meals that are lacking in protein . And post-workout its mandatory......

Theres more but this a rough draft of my breakfast .......~Ogh

PS - tomorrow maybe we'll do lunch ......

 

[Oregonstrong]

I"ll help you get started OS - heres my various breakfast selections :



Eggs - scrambled , boiled or omelets (very seldom fried anymore)



Cottage Cheese- this is my "go to" food , high in protein & low in calories it goes great with almost anything , melons , apples , bananas , peaches , diced pineapple and protein cookies !



Yogurt - most are way over-sugared but I'll take plain yogurt and add fruit & berries to it.



Meats - I cut out most fatty meats like bacon or sausage but kept lean ham , its my main breakfast meat . If I have game meat like Elk or Moose then its used .....



Protein cookies - I had to throw these in , a little sweet for the mornings , they pack tons of energy and a little protein



Cereals - I love Granola but it has too many calories so I switched to All-Bran cereal , Wheaties ,Cherrio's , Raisin Bran or Spoon-size Shredded Wheat (voted most healthy cereal)



Hot Cereals - Dont forget the oatmeal , I have to monitor myself or I'll eat too much . I also like the multi-grain hot cereals like Bob"s Red Mill 6 or 10 grain hot cereals .



Whey protein drink - when your rushed this it . I also add one to other meals that are lacking in protein . And post-workout its mandatory......



Theres more but this a rough draft of my breakfast .......~Ogh



PS - tomorrow maybe we'll do lunch ......

Thank you brother! That's what this thread needed! This will help others as well.

I like your selection. I am a boring eater. I may have to get more creative with my meal plan and include some of these foods..........

 

[Notits]

Whey Shake

Egg White
Nat Peanut

Egg White
Greek Yogurt

Broccoli
Nat Peanut

Egg White
Cottage Che

Egg White
Edemame

Chicken
Cauliflower

Casien Shake
Pro 300 / Carb 85 / Fat 60 / Cal 2200 - This has worked with 30min cardio 5xwk, but now im stuck and cant drop the last few points of BF. Not losing and strength though either so I will count my blessings. Im currently on TRT 250MG eow.