My dieting philosophy
I’ve had a few questions about my dieting philosophy, so I thought I’d throw out a rough guideline.
I keep it pretty basic; those who know the Beverly International principles will recognize my approach, tho I have tweaked it ever so slightly.
The format is a 6 meal/day low-carb approach, and every 3rd day I substitute my nighttime shake for a full-blown clean carb meal. Here’s a sample:
#1 upon rising: 60 g protein shake w/ 1 TBS heavy whipping cream (@ 350 calories)
#2 after workout: 60 g protein shake w/ 1 TBS heavy whipping cream, 1 large red grapefruit
#3 egg whites (9), whole eggs (3), 1 cup broccoli
#4 90% lean beef (8 oz.), 5 oz. salad w/ tomatoes, 2 TBS Ken’s Olive Oil Vinaigrette dressing, 1 cup broccoli
#5 6 oz. albacore tuna w/ 2-3 TBS salsa, 2 cups broccoli stir fry veggies
#6 60 g protein shake (preferably casein-based) w/ half a cup low-fat cottage cheese
I eat every 2.5 - 3 hrs. of course, and I’ll also take 4 g fish oil (currently Natrol) w/ every meal except following workout.
The carb-up meal is every 3rd day, replacing meal #6, and as close to bed as possible:
1 large banana, 10-12 oz. sweet potato, 1.5 cups oatmeal, 1 cup broccoli
if you are taking aminos, take none w/ this meal — no protein-based supps whatsoever w/ this meal, let the carbs & fat do their jobs.
On days I don’t workout, meal #2 is replaced by meal #3 with the exception of swapping out grapefruit for broccoli, and meal #3 becomes:
8 oz. chicken breast OR fish (like tilapia) w/ 2 cups broccoli.
My body is carb-phobic; being all-natural, I can’t ingest the carbs that guys doing the juice can, so I turn my body into a fat-burning mechanism rather than letting it rely on carbs for fuel. The every 3rd day carb meal keeps the metabolism from slowing & getting adapted to the diet, and adds just enough to ensure muscle gains can still be made (slowly but surely); meanwhile, I look good & lean!!!
I should also add that I do not do any dairy (I am lactose-intolerant); my shakes are all in water. I am able to handle the cream however (in small amounts).
October 20, 2007 at 8:29 am
Diet looks good, would that be enough to get me to 210-215 at 6′-1"?
October 20, 2007 at 8:41 am
Well, every metabolism is unique, but I would probably up the protein amounts slightly in your case (example, 2 cans tuna rather than 1 for meal #5; 10-12 oz. chicken or fish for meal #3 on non-workout days instead of 8 oz.; eat 4 whole eggs instead of 3 for meal #3 on workout days; throw in a handful of cashews/peanuts/almonds w/ a meal or two, maybe w/ the shakes; up the oatmeal to 2 cups on carb-up days instead of 1.5 cups. I maintain 195-205 w/ this diet @ low BF levels. Try any or all of these until you get the results you want.
October 20, 2007 at 8:52 am
your diet is interesting i must admit. In my case, I eat a lot of complex carbs but I am also using the colder months now to try to add some more body mass. I keep my protein intake high but I do not monitor it like you do, I don’t follow such a strict diet. Props to you! It seems what you are doing is working and you have to respect somebody with that much dedication. Best of luck.
October 20, 2007 at 9:10 am
thanx mmeyer41. it’s not really a "strict" diet to me, it’s just a lifestyle. i’ve been doing it since 2004, fine-tuning here & there, so it’s old hat to me now. i’ve experimented w/ switching to high complex carbs, eliminating the fats & keeping protein high, but i just seem to add to my waistline & hold incredible amounts of water. that’s only reinforced my "hi fat/low carb" philosophy!
October 20, 2007 at 12:25 pm
Thanks for the feed back, I’ll give it a shot and see what happens…