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#1
06-13-2007, 09:07 PM
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help on high protein diet
 thats my collection of creatine and protein for now. i do cardio every other day, and weights on the days in between. I need suggestions from people with experience please. someone tell me thier diet and what you suggest you eat as a snack every 3 hrs? give me insight please. thanks.
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#2
06-13-2007, 09:13 PM
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I eat two pieces of turkey bacon and an egg white omlette every morning (thanks to the wife) with a mug of black coffee.
Lunch is whole wheat turkey sandwich with light cheese and mustard, yogurt, diet pop, water, banana or apple, peanuts or protein (~20g) for a snack. Dinner is a salad or vegetables, buffalo burgers, buffalo steak, grilled chicken, water, whole wheat pasta and turkey meatballs, or something similar. Make sure you eat before 7:30p.m. (Not good to sleep on a full stomach.) I lift weights M, T, Th Cardio is walking the dog with the wife, hiking on the weekends, or whatever else. Low carbs got rid of the most belly fat for me. So what did you want to know?  I'm 225 pounds and 6'3". (Shooting for 210-215). During the "weight gain" years, I took the following: vanadyl sulfate (1x day) and Weider Weight Gainer 3000 (early on, 1 - 2 times a day, 16oz shakes) then EAS myoplex (1 packet a day) then Chocolate Whey Protein (1 shake a day) ^^^at three separate life stages. My metabolism and genetics promoted fast weight gain, so I don't use supplements much anymore. Last edited by Drewer : 06-13-2007 at 09:19 PM.
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#3
06-13-2007, 09:21 PM
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thanks! i need to get rid of belly fat too... thanks for the input! its great! any others, please?
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#4
06-13-2007, 09:30 PM
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Um. . .lastly:
Most people will swear by running, excessive cardio, but doing the following has been key for me--especially since my first weight lifting experience came from football training, and I was a linemen that ran for 5 yard blasts--rather than running for hours, time your weight lifting sets. Por ejemplo: "Lean" building: 3 sets of flat bench, 10-12 reps (lighter weight to cause "ripped" look) with each set 3 minutes apart. So if you start your first set at 7:15, regardless of what time you finish the set, you MUST start the next set at 7:18, and last set at 7:21. If you can't get 10-12 reps in, or decrease weight each set, you are attempting too heavy of weight. Go light, do it right! On a SEPERATE day: "Mass" building: 3 sets of flat bench, 3-5 reps (heavier weight for muscle mass building) with each set 5 minutes apart. Same mentality above. If you can't get 3-5 reps per set, too heavy! Drink a SIP of water between each set. If you cramp at all, you drank too much. If you get dry mouth, you are ALREADY dehydrated. (Lotsa protein in your body plus dehydration = pooping it out.) LOL I built up strength AND stamina way more rapidly then my friends that did a set, diddle-daddled, between sets. That and my workouts were like 45-55 minutes and thorough. Finally, the most HATRED thing: decline situps and "ab rollers" after each lifting session. Strong core will help you like no other. Best to ya! Last edited by Drewer : 06-13-2007 at 09:33 PM.
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#5
06-13-2007, 09:59 PM
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Drewer gave you a lot of good info. I take a little different approach because I was trying to gain weight. I use Cytogainer Protein shake (900 calories 50 grams of protein) but I would take half those servings. One as soon as I wake up, and one after my workout. I also used NO Xplode for 2 months and loved it.
It's very important to at least equal your body weight in grams of protein (spread evenly across six meals). I snack on stuff like Edamame (soy beans), hard boil eggs in the morning and take them to work as a snack, raw almonds. When I got nothing I just drink some skim milk, or buy a protein bar. I've always had definition just wanted more mass. I went from 145-170 since I started lifting hard a year ago. Lifting mon, wed, fri, sat.. Cardio also on sat, and I play in a football league sundays (more cardio). Abs on tues, thur. I broke my hand two sundays ago in div championship and have lost 4 lbs since. (cause i'm not workin out, + taking in less calories) SUCKS!
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#6
06-13-2007, 11:11 PM
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^^^
but what was your diet, like dinner, per-se... edamame is so good!
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#7
06-13-2007, 11:46 PM
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This can go on forever, im training right now myself. The best best protein is gnc 100% whey protein, its wat i use. It all depends on your fitness goals as well. Muscle gain, fat loss, strength gain. It seems like you want to lose fat and gain muscle, hence the creatine.
I work out monday, wed, and frida,. cardio in between. The best way to lose fat while sparing muscle from cardio is sprint intervals. (warning its hard) Jog light for 2 minutes, then sprint all out for 1 minute, then light jog for 2 mins. repeat this for 30 min. 3 times a week. If you do too much running your body will burn muscle for fuel. Running too often or for too long does this. When your in the gym dont work out for more than 45 minutes. The more muscles you work in an excersise or in a workout session the more calories you burn. Lifting heavy weights burns calories but lifting light and more reps burns more. When resting, to burn fat rest for 30-60 seconds, for muscle gain rest for 60-90 seconds Mens fitness magazine will tell you everything you need to know but i just gave you some basics. I use this and am doing fine For eating, its all about calories in versus calories out, at the end of the day its what your weight comes down to. Eat every 3 hours and they should be high protein meals with good carbs. Carbs are fine as long as they are good carbs. The best ones are, sweet potatoes, brown rice, fruits, vegetables and fat free yogurt and also oatmeal which is probably the best one For protein, Salmon, Turkey and Chicken are best. Also egg whites which pack 7 grams of protein per egg. The other way to lose fat and burn calories is circuit training or supersets. One excersise followed immediately by another without rest. Example doing tricep pushdowns then straight to dumbell curls with no rest, rest after the dumbell set for 90 seconds then follow. This will jack up your heart rate and give you fat burning muscle. Circuit train with presses, rows, squats, deadlifts or watever. Hope this helps
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TSZ33 Last edited by frshgcoupe : 06-13-2007 at 11:50 PM.
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#8
06-14-2007, 12:16 AM
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So whats your goal? Muscle build of weight loss? My diet when I did a straight high protein low carb was not the best, but it worked. I dropped 100+ lbs.
Do you read M&F They have a lot of good articles in there, and several different types of meal plans. I live lean protein, so I am a big fan of chicken and fish. I will season with various dry seasonings and if I am really keeping things in check, I will use hot sauce for a dipping sauce for the chicken.
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#9
06-14-2007, 12:19 AM
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from what i've read, if you have to lose fat (like me), it is inevitable that you will also lose some muscle mass. the key is to minimize how much you lose and attempt to gain some mass in different sessions.
in addition to chicken, turkey and fish, lean cuts of beef are good too. did you know flank steak is leaner than salmon? i just learned that myself....
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#10
06-14-2007, 01:01 AM
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Quote:
yes, but salmon has omega 3 fatty acids which i honestly believe are essential to a lean mass diet. i try to minimize intense and extended cardio for fear of losing muscle mass. instead, i go for high sets and high reps on the workout machine. it's a good metabolic workout with anabolism in mind and SOME fat catabolism. in 2 months i lost 15 lbs and dropped from size waist 34 to 32. i am 5'7", 170 lbs now. also, REST is very important. rest is the main feature in muscle build up. you may have the necessary supplements for efficient recovery, however will not work without the required rest.
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#12
06-14-2007, 01:08 AM
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you guys are the best.
I am going for fat loss and gain muscle mass. I dont have M&F, but who needs it when I got this site as a source?  for dinner, i had organic salad with italian dressing, tuna with little mayo, cottage cheese and 2 hard boiled eggs and water as a drink. im planning on having Special K cereal with non fat milk, yogurt and a fruit for breakfast tomorrow. (ive been grocery shopping today) thanks for all your help!
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#15
06-14-2007, 03:13 AM
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optimum nutrition gold standard 100% whey mix with 16 oz. of skim milk is a good snack --> thats like 35g of low fat protein..
forums.bodybuilding.com FULL of great information... -neal
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