What does your diet consist of??

[Oregonstrong]

Your updated meal plan looks good Oregon. I'm Interested in seeing how the low dietary/saturated fats will work out for you, I personally like it. I have mostly done brief recomps before so I haven't really done a major cut yet, but I have always been interested in dropping dietary fats to very low / almost zero and reinvesting those calories into carbs.

I noticed in your HST thread you are doing an upper/lower split now, how are you liking it?

Thanks chinup! I guarantee if you try this approach and it works for your body you will never purposely add fats back into your diet again. Unless you hit a plateau where you cannot physically eat enough protein/carbs to grow then you can add them back in for additional cals.

As for the upper/lower split I like it so far but it is so hard for me to keep a low volume mindset. I stupidly started modifying the routine adding additional sets and exercises earlier in the week and quickly realized that was not going to work with the high frequency schedule. I went back to the original routine I set up and feel better. I am going to finish out the cycle with the upper/lower split then maybe try my old standby push/pull/leg split using the HST principles where I can have both volume and frequency (training 6x per week hitting all body parts 2x per week).

 

[intel]

Any carbs Intel?

No sir. Full blown keto

But soon I might be adding 20g of carbs pre and post workout. I'm working under a coach...don't know if I mentioned that before.

 

[Oregonstrong]

No sir. Full blown keto

But soon I might be adding 20g of carbs pre and post workout. I'm working under a coach...don't know if I mentioned that before.

How often you carb up and how much?

 

[ergomaniac]

Question Oregon, even though I think I know what your gonna say, what's the benefit/purpose of pulling the fats out the pre workout meal?

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some studies have shown that eating a preworkout meal high in fat decreases your gh response to exercise via somatostatin. I think someone posted a study on the first page of this thread that has been cited in other places.
actually too much fat or too many carbs can have a negative impact on natural gh production. and it seems only pure protein causes gh peak. www.ergo-log.com/pureprotein.html. but you cant really live off just protein, and gh isn't the only anabolic hormone. so nutrient timing becomes important. to me anyway, more so than what actual foods my diet consists of. that's not to say im not interested in what foods people are eating, but why, and when, because some foods have interesting properties, besides tasting good.
some dispute that transient spikes in hormones produce more gains. I personally see no problem trying to optimize natural hormones, for muscle gains and otherwise, especially if it is something as simple as avoiding fat pre workout. im even avoiding high fat foods before bed and ive always avoided carbs before bed.

 

[shredded]

Updated Meal Plan as of 7/18/14

Meal 1
2 cup egg whites, 1 cup oatmeal

Meal 2
8 oz. chicken breast, 1 cup broccoli

Meal 3
Same as meal 2

Meal 4
Same as meal 2

Meal 5
8 oz. chicken breast, 1 cup jasmine rice

Meal 6 Pre-Workout
50 gram Truenutrition Whey Isolate
50 gram Truenutrition waxy maize

Intra-Workout

50 gram Truenitrition MPA Intra workout(Aminos, highly branched cyclic dextrin)

Meal 7 Post-Workout
50 gram Truenutrition Whey Isolate
50 gram Dextrose

Meal 8
10 oz. Tilapia/Salmon/or Steak, 1 cup broccoli


This yields about 2,500 cals

330 grams of protein, 280 carbs per day (carbs only in morning on off day, this is the day I usually have my cheat meal on)

No dietary fat added, only from fish and steak

6x a week HST Training

3x a week 20 minutes cardio after legs

Oregonstrong

Hey mate no bad at all, my only concern would be the lack of variety, but im being picky.
Everyone seems to choose broccoli as there vegetable, great veg but not at every meal.
Meal two fine but at meal three lets throw in a salad if time permits for you to prep it.
Meal four maybe a mix of steamed veg which can buy in the frozen section of your supermarkets. Meal eight again maybe a stir fry which can be really healthy.

Myself I now consume whole eggs as I believe the lecithin in the yolk to be of benefit in helping burn fats, but I see where your coming from. I used to treat fat like it was the plague. Restricting total fats for me worked no doubt about that but I found that once I introduced some healthy fats like Extra Virgin Olive Oil, Almonds ect my body's ability to shed fat increased and I felt better.

Its a pretty solid diet and if its working for you then that's all that counts, we all react different to foods hence why some get allergies to peanuts and others can eat them buy the bucket load no problem, I do have one question though that might help me with further advice if I may, how do you feel/look after your cheat meal.

 

[Oregonstrong]

Thanks shredded! Appreciate your input. I am working on a new diet approach now (still figuring out what works best for my body). It will not look much different that the one above although it will be higher carb (slightly add more carbs to each meal with jasmine rice) and I will be using the cycling approach (low carb on off training days). When I get it finished I will post it up.

Also, after I cheat I feel great and look fuller especially the next day. My main cheats are pancakes or pizza. I only cheat once a week or less. (Have not cheated for 7 days currently).

 

[Oregonstrong]

Also I am taking you advice on the variety. Just picked up some whole beans and stirfry veggies

 

[shredded]

Thanks shredded! Appreciate your input. I am working on a new diet approach now (still figuring out what works best for my body). It will not look much different that the one above although it will be higher carb (slightly add more carbs to each meal with jasmine rice) and I will be using the cycling approach (low carb on off training days). When I get it finished I will post it up.

Also, after I cheat I feel great and look fuller especially the next day. My main cheats are pancakes or pizza. I only cheat once a week or less. (Have not cheated for 7 days currently).

Ok great, there was a reason I asked this. Your high carb day is not high enough. why you ask, your fuller after your cheat meals which look to contain plenty of carbs and some fats even bad ones. Your body is sucking them up along with the fat making you feel good.

It maybe food for thought to increase your high carb day and through some olive oil on your salad or vegs, not a lot maybe 20mls or so.

Just a thought hope it helps.

 

[Amex86]

DIET

4-5 4 OZ CHICKEN BREAST, FISH, OR STEAK
5 CUPS OF RICE
4 SCOOPS OF PROTEIN POWDER
3 SERVINGS OF NUTS
1 BREAKFAST BOWL(JIMMY DEAN)
2-3 CUPS OF MILK
1 GALLON WATER
BAR OF SOME SORT
1 SERVINGS OF ORANGE JUICE
GREEK YOGART

 

[encomp]

Oregons recommendation of pulling fats pre-workout seemed to have hit the spot. Energy has increased in the gym. Thanks


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[Oregonstrong]

DIET

4-5 4 OZ CHICKEN BREAST, FISH, OR STEAK
5 CUPS OF RICE
4 SCOOPS OF PROTEIN POWDER
3 SERVINGS OF NUTS
1 BREAKFAST BOWL(JIMMY DEAN)
2-3 CUPS OF MILK
1 GALLON WATER
BAR OF SOME SORT
1 SERVINGS OF ORANGE JUICE
GREEK YOGART

Looks good brother. What are your current goals?

 

[Oregonstrong]

Oregons recommendation of pulling fats pre-workout seemed to have hit the spot. Energy has increased in the gym. Thanks


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Great glad I could help brother!

 

[Amex86]

Looks good brother. What are your current goals?

My goals are to gain 30-40 lbs. I'm currently 6'5 205

 

[alphastrength50]

you can def hit that amex!

 

[Ricardo]

Some fantastic info in this thread! Really enjoyed reading through it!

 

[Oregonstrong]

My goals are to gain 30-40 lbs. I'm currently 6'5 205

That should not be a problem Amex. Just try not to rush it or you may end up gaining unwanted fat.

 

[Oregonstrong]

Some fantastic info in this thread! Really enjoyed reading through it!

Thanks Ricardo. I will be updating my new diet on here today and hopefully generate some feedback. I think I finally found the approach that is going to work well for me.

 

[Oregonstrong]

Updated Meal Plan as of July 27th

Using the Carb Cycling approach-High Carb on Training days, low carb on off days.
Split woks out to be high, high, low, high, low, repeat. So 4-5 high days per week, 2-3 low days per week.

Meal 1
2 cup egg whites, 1 cup oatmeal

Meal 2
8 oz. chicken breast, 1/2 cup Jasmine rice

Meal 3
Same as meal 2

Meal 4
Same as meal 2

Meal 5
8 oz. chicken breast, 1 cup jasmine rice

Meal 6 Pre-Workout
50 gram Truenutrition Whey Isolate
50 gram Truenutrition waxy maize

Meal 7 Post-Workout
50 gram Truenutrition Whey Isolate
50 gram Dextrose

Meal 8
10 oz. Tilapia/Salmon/or Steak, 1 cup jasmine rice

350 grams of protein, 300 carbs per day (carbs only in morning on off day, this is the day I usually have my cheat meal on) This is about 2600 Cals or so.

On low carb days I will still keep the oatmeal in the morning and just substitute the jasmine rice for veggies and pull the carb powders out of the shakes and add almond milk. Low carb days yield about 75 grams of carbs and by the end of the day I am depleted.

No dietary fat added into diet, only from protein sources.

Push/Pull/Leg Training Split- Push, Pull, Off, Legs, Off, Repeat.

Oregonstrong

 

[Nitrust]

Alright so I am changing up the diet. Not getting the results I was looking for on the no fat/mod carb/high protein approach. Still cutting, going with a more Keto/Carb Nutrient timing approach that has worked for me in the past. Basically same caloric value I am currently at, carbs based around training (Pre, Intra, Post) and healthy fats with protein all the other meals.

Here is the meal breakdown:

Training Days

Meal 1
2 cup egg whites, 3 whole eggs

Meal 2
7 oz. chicken breast, 1 tbs. coconut oil, 1 cup broccoli

Meal 3
Same as meal 2

Meal 4
Same as meal 2 minus the coconut oil

Meal 5 Pre-Workout
50 gram Truenutrition Whey Isolate
50 gram Truenutrition waxy maize

Intra-Workout
50 gram Truenitrition MPA Intra workout(Aminos, highly branched cyclic dextrin)

Meal 6 Post-Workout
50 gram Truenutrition Whey Isolate
50 gram Truenutrition waxy maize

Meal 7
10 oz. Tilapia, 1/4 cup (measured uncooked) jasmine rice




Non-Training Days (Keto)

Meal 1
2 cup egg whites, 3 whole eggs

Meal 2
7 oz. chicken breast, 1 tbs. coconut oil, 1 cup broccoli

Meal 3
Same as meal 2

Meal 4
Same as meal 2

Meal 5
Same as meal 2

Meal 6
8 oz. Sirloin Steak, 1 cup broccoli

3x a week HST Training
7x a week 30 minutes fasted cardio

Oregonstrong

This diet right here is strong OS. I like it alot! What are the benfits of the coconut oil?

 

[Oregonstrong]

Thanks brother. The coconut oil is just a way to add fat grams to your diet. It can be used in a keto diet just like any other fat source.

My body does not respond well to added dietary fat so I quickly changed it up to the meal plan above.