boxerdima’s BodyBlog

So this is my updated and polished daily diet.  I am taking in between 250-300g of protein daily, 150-250g of carbs depending on low/high carb day, and most of my fat comes from fish and/or fish oil pills.

Meal 1:  Protein shake 25g + 1/2 cup of oats + 2 pills of fishoil

Meal 2: Can of Chunk Light Tuna + 1/2 cup of oats

Work out: 20 mins into the workout drink 5g of Glutamine powder
Meal 3: Post workout meal: 50g Protein shake + 7g of Glutamine + 1/2 Cup of Oats + 2 pills of fish oil

Meal 4: Approx 3 chicken thighs(skinned and fat removed) + 1 cup of oats

Meal 5: Protein Shake 25g + 5g Glutamine + 1 pill of fish oil

Meal 6: Can of chunk light Tuna + 1/2 Cup of oats

Meal 7: (OPTIONAL) Protein shake 25g Casein protein

The fish oil is to keep the insuline levels low when there is a very little amount of fat in the meal .  Glutamine is to help your body from eating itself during the workout and help it to recover after one.  Yes, this diet is very simple, but it works like clockwork.  I also have sushi about 3 times/week as an additional meal if i feel flat or too tired after a workout

KEEP PUMPIN!!

Tuna..the magic food for anyone who wants to put on size..but whats the catch? mercury poisoning? nobody wants that right?!  So here’s what I found out!!

When i started my cut cycle i switched to lean meat: chicken, fish and lean steak.  Here’s the problem, if i have to cut and maintain muscle i have to consume 300 g of protein FROM FOOD and another 50-75g from shakes..HOW THE F#CK AM I SUPPOSED TO AFFORD THAT??!!  The answer: Canned tuna!!
According to FDA, i am only allowed to eat 3 cans of Chunk Light Tuna in water PER WEEK! WTF?! that sucks!………..but its true………somewhat

A little explanation on why i choose Chunk Light in water……..it has the least amount of mercury when compared to Albacore……..so if you are eating Albacore..STOP!!!!

According to the FDA, the best tuna to eat is Chunk Light without water/oil/sodium….the next best is Chunk Light without oil/Sodium…….next Chunk Light without oil/low sodium…the worst is Chunk Light in oil YUCK!!!!  So…..my neighborhood Costco sells canned Chunk Light tuna by Chicken of the Sea so i get that lol

So how do you know when you are experiencing mercury poisoning? the first side effects are numbness of the fingertips and then its tunnel vision…..if you are eating fish and you have those STOP NOW!!

So back to the story, when i started my cut, i would eat 2 cans / day and after 2 weeks i began to feel numbness in my fingers and had to stop.  HERES MY MISTAKE!! i ate the tuna on its own

So when the numbness went away, i began to eat it with 1 or 1/2 cup of oats…and GUESS WHAT!!…..i eat 3 cans per day, ive been doing it for almost 3 months now and i’m not feeling a thing!!!!!!!!!

A friend of mine whom im training began to eat tuna on its own, after a week he got numb fingertips….stopped till it all went away…..introduced oatmeal and the numbness is no more.

So if you are tuna lover…….invest into oatmeal and eat it with ur tuna!

Low Calorie days

- I take my BMR(can be calculated online) and consume 500 calories below that.

For example Take 2,000 calories /7 meals= amount of calories per meal(approx.). change the meals up to fit it just right. But make sure u make it fit with good foods(whole wheat breads/ pasta/ rice/ potatoes/ oat meal).  Make sure most of your protein comes from food(meat, fish, egg etc), the powders are just for after workout and when you wake up.

1. Protein shake, Banana, 1/2 cup of oat meal
2. Can of tuna/ 1 slice of toast
3. Protein shake/ 1/2 cup of oat meal
4. Can of tuna/ 1 slice of toast
Work out!
6. protein shake
7. 20 mins after:  meat/ 1 cup of oat meal
8. Can of tuna
High calorie/carb days

- about 3,000 calories per day(for me.  For anyone whos not 6′2 and 200lbs, calculate ur BMR and add 1,000 calories extra on those days). For 2 days. Do the math for 7 meals and make them all add up the same.
1. Protein shake, Banana, 1 cup of oat meal
2. Meat, 1 cup of oat meal
3. Can of tuna, 1 slice of bread
4. Meat, handful of pasta
Work Out!
6. protein shake
7. 20mins after shake meat/handful of pasta
8. Tuna/1 cup of oat meal
Take a fish oil pill, just one, every time u have a protein/carb meal, it will help keep ur insulin levels normal. Plus good fats in fish oil help reduce body fat.

Do 2 days low calorie, 2 days high calorie.

Do cardio on low calorie days. Try to burn about 400 calories - aka about 3 miles of about 10 mins per mile jog. Thats all u need for cardio.

Abs every other day until they get strong enough to a point where u feel them very well. Then every day for about 200 reps. Spread out through out the day if you cant do it in one session.

The reason why you do 2 days on and 2 days off is to keep ur metabolism on its toes.  this way when your metabolism slows down by the end of your second day of low calorie diet, you make it go up on the first day of the high calorie diet. this way its not steady or dead, and thats the key to loosing body fat and retaining muscle

i got a question about creatine and i’ll appreciate the response.  ive taken creatine monohydrate before and i got some great results from it, not too much water retension with some good size.  that was when i weighed about 190ish.  i’m now 224, waited about 3 months between creatine cycles and just started again about 3 weeks ago but i seem to be slowly loosing size which is making me worried.  my calories have increased and so has my protein, im resting enough and training enough.  i increased the dose from 5g to 10g of creatine cuz i thought that since i’m bigger maybe i should be taking more.  still loosing size. could it be the creating thats messing with me or something else??  thanx for the ideas -dima

Welcome to the Bodybuilding.com BodyBlogs. This is your first post. Edit or delete it, then start blogging!