Anti fatty

[Switch]

Originally Posted by Avatard

No Whey!

I'll give it a try. This Musclepharm stuff behaves quite differently than the other protein shakes I've had. If you blend it w/ water, no matter how cold, it will almost double in volume. If you shake it, that doesn't happen, but it seems to trap air very well...

[Particle Man]

Originally Posted by Avatard

No Whey!

ba dum, tsssssssss

[Switch]

Alright, here are today's values:
Carbohydrates 135 g
Protein 208 g
Fats 55 g
Saturated Fat 10.1 g
Cholesterol 741 mg
Sodium 4,647 mg
Fiber 38 g
Vitamin A 6,635 IU
Vitamin C 402 mg
Calcium 705 mg
Iron 14.2 mg
Potassium 3,343 mg
Calories 1,824

Here's what I ate (and their matching Calories):

Breakfast
Oats, Regular And Quick And Instant, Unenriched, Dry 155
Egg, Whole - Cooked, Fried 180
Oranges - Raw, California, Navels 69

Lunch
Turkey Breast Meat 131
Cucumber - With Peel, Raw 45
Premium Chunk Light Tuna In Water 240
Oranges - Raw, California, Navels 69

Dinner
Mahi Mahi Fillets - Seafood 180
Broccoli, Cooked 55

Snacks
Raw Almonds 160
MusclePharm Combat Powder 140
Spicy Hot V8 100% Vegetable Juice 50
Raw Almonds 160
Spicy Hot V8 100% Vegetable Juice 50
MusclePharm Combat Powder 140

[101lifts2]

Originally Posted by Tennessee Stud

Alright, here are today's values:
Carbohydrates 135 g
Protein 208 g
Fats 55 g
Saturated Fat 10.1 g
Cholesterol 741 mg
Sodium 4,647 mg
Fiber 38 g
Vitamin A 6,635 IU
Vitamin C 402 mg
Calcium 705 mg
Iron 14.2 mg
Potassium 3,343 mg
Calories 1,824

Here's what I ate (and their matching Calories):

Breakfast
Oats, Regular And Quick And Instant, Unenriched, Dry 155
Egg, Whole - Cooked, Fried 180
Oranges - Raw, California, Navels 69

Lunch
Turkey Breast Meat 131
Cucumber - With Peel, Raw 45
Premium Chunk Light Tuna In Water 240
Oranges - Raw, California, Navels 69

Dinner
Mahi Mahi Fillets - Seafood 180
Broccoli, Cooked 55

Snacks
Raw Almonds 160
MusclePharm Combat Powder 140
Spicy Hot V8 100% Vegetable Juice 50
Raw Almonds 160
Spicy Hot V8 100% Vegetable Juice 50
MusclePharm Combat Powder 140

I'm surprised I didn't respond to this earlier...from the beginning till now you are getting better with the meals, but let me try to give you some sound basics to work with.

1. Eat at least 6 EVEN meals a day. None of this snack shit. They should be in even macro amounts.
2. Don't count calories or saturated fats etc. You are going to go crazy not to mention it isn't going to help. You need to listen to yourself and only count the following:
A. Protein - Do 1.5 times your body weight EACH DAY and break it up evenly thoughout each meal.
Proteins would include, tuna, chicken, lean beef, eggs, whey protein, pork, fish.
B. Fats - Try to stay around 80-100 grams a day of good fats.
Fats would include: Fish oil tabs, almond oil, olive oil, peanut butter (natty), flax oil, UDOS oil (VG shit).
C. Carbs - Now listen closely with this....YOU ONLY NEED CARBS FOR ENERGY. Carbs are the evil with getting fat because they induce a large insulin reponse which ensures the fat cells are fed.

3. Do not mix fats and carbs in the same meal. I can go into the whole thing why this isn't a good thing, but just don't do it.

4. Carbs need to be eaten at only 4 different times MAX. Meal 1, during lifting, Post lifting and 1 hour AFTER the post lifting meal. If you are trying to loose weight I would suggest you only eat carbs for meal 1 AND during lifting. You will NOT get fat if you sip on a carb/BCAA drink during lifting.

5. Eat dark green leafy vegetables with every meal except the during lifting AND post workout meal. You can also eat other vegetables as well. This is NOT fruit.

6. Drink alot of water. 1 gallon a day preferred.

7. For supplements, whey protein is only to be used in the AM and AFTER lifting. During lifting needs to be BCAAs if you choose so. Take a mutlivitamin, two calcium and anywhere from 5-15 fish oil tabs (I take 10). Green tea extracts are good, but not necessary.

8. Cheat meals should be 1-3 times per week MAX. I would suggest starting with 3 and working down to 1. Anything goes with the cheat meals, but a buffet is usually best as it gives you much more variety.

Here is a sample of what I do, which is pretty common bb practice:

Meal 1: 1 cup oats (ground up), 2 scoops whey and a handful of fruit blended.

Meal 2: 5oz tuna, 1.5 tablespoons olive oil, 1 tablespoon vinegar and a bunch of brocolli.

Meal 3: Asparagus, 5oz chicken breast, UDOS oil 1.5 tablespoon.

Meal 4: Same as meal 2, but with mixed veggies.

During lifting: 3 scopps BCAAs, 20oz Gatorade, 10g creatine and 5g Beta Alinine (for power).

Post lifting: 1scoop whey and fruit

Meal 5: Some meat, potato or complex carb with vegetables.

Meal 6: 8.2 oz cottage cheeze 4% milkfat or 6 eggs whole.

I'll get into the lifting next post..

[racedoll]

All I have to say is for all the work you do to count your calories and watch your carb intake, you ought to lose all the weight you want. That is just too damn much work, IMO.

I'll just go run or swim to burn off anything extra/bad that I've eaten. Seems to be easier for me.

[Switch]

I don't really count per se, I just put all my food in this website and it keeps track of the nutrition.

As far as snacks, those are just listed that way bc of the website. They are really my meal 2 and 4 of the day.

[Switch]

It's picture day...

[Switch]

mmm, lovehandles.

187.2lbs

[101lifts2]

Lifting....

There are alot and I mean alot of lifting routines. It would appear to someone on the outside like you really don't lift all that much (no offense) and the simple reason is you probably do not do core exercises as the staple in the lifting routine and ur diet use to suck.lol. 4 set of 10 in bicep curls...get this...does not build biceps because they are very very fast twitch muscles, which in order to grow need heavy low weight work. Figuring out which muscles benefit which routines and which are core and which are accessory work works wonders.

Here is a good read for new lifters....Mark Ripetoe's Starting Strength. You need to learn how to properly do the heavy core exercises so you don't hurt yourself...Squat, Bench, Deadlift and Good Mornings. Believe or not, there is a technique to doing bench press. feet back, shoulders tucked up, arms tucked to your sides. Then the grip spacing will determine if you have power out of the hole (narrow grip) or in the upper range (wide grip). You need to find where the two blend together. There is a technique for squat, good morning and deadlift...find videos on it or ask.

Read the link and ask questions if you want. Happy lifting bro...

lifts

http://forum.bodybuilding.com/showthread.php?t=712752

Here is some things to do....Progressive

[Switch]

Yeah, but I'm kinda happy about that. I mean, I don't want to be big, just cut.

I pretty much do what that site says anyway, high weight, low reps.

We are on the same page I believe.

I do squats, I do deadlifts, I do military press, barbell row, pullups, bench press, and more (I was just naming off the exercizes I already do that are mentioned in your link).