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#1
01-17-2008, 11:20 PM
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Strict Meal Plan. Health Freaks Come In.
Do any of you guys have recommendations for a strict meal plan for what you eat for breakfast, lunch, etc. I know there are some of you
health freaks out there who follow strict diets, and I'm looking to get my body fat % to around 7-8%. Last time I checked I think I was at around 13%, but my diet has been fluctuating since I can never get a strict diet going. I'll be looking over the interwebz to see what high protein diets I can follow, but I'd like to hear what some of you guys might have to say. Oh ya, what I'm ultimately looking for is ripped abs, so if anyone here is ripped and has a good diet working for em I'd like to hear it. Thanks to anyone who contributes. 
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SFLG35 07 OB 6MT Coupe.... Work VS-XX's and 350Z S-Techs. 
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#2
01-17-2008, 11:32 PM
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Hrm. Well, I don't do a lot of external research, but I know what works for me. Then again, I have a very high metabolism, so this isn't really a "diet." This is what I did when I was around 4% bodyfat.
Whole grain cereal in the morning, or a protein shake. 1% milk. Light lunch, (a sandwich, or tuna salad) mixed nuts for a snack, or yogurt. Dinner: veggies, chicken or fish, and I had one starch, either rice, or mashed potatoes, or a small amount of bread. And of course, I drank milk again. I just don't like water that much, but if you drink lots of it it's definitely healthier. I would work my abs three times a week, Monday, Wednesday, Friday. M and F harder than W. I also worked my calfs three times a week. Arms and back monday, legs wednesday, chest and misc. muscles friday. I never did cardio on a schedule, it was just "run when I had a chance." Sometimes it was 2 miles a week, sometimes it was 10 miles a week. I would change up my schedule and workout every couple of months to keep it from getting old, but some people say it helps your body to keep from being in a routine and growing "immune" to the workouts. *shrug* I was lucky in the fact that it used to not take much at all to get me very toned. I never "worked out hard" like a lot of people do. I did it mostly for exercise.
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'04 DG 6MT Coupe. Brembo - Navi - K&N - Helix - Axis - Hotchkis - some Z-Stuff... needs more. '94 Prelude VTEC, gutted, caged, 580whp, "blow'd up." Real AUBURN fans by AU tags in a losing season! Oh yeah... War Eagle, then Go Gators... then Boomer Sooner. 
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#3
01-17-2008, 11:57 PM
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4%??
 That's pretty crazy man, you were almost skin and bones... literally  That breakfast sounds pretty good though, and healthy, which I think is the hardest part for me.
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SFLG35 07 OB 6MT Coupe.... Work VS-XX's and 350Z S-Techs.
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#4
01-18-2008, 12:03 AM
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I'm in a similar boat...
In the mornings I may have a hard boiled egg or a Slim Fast Atkins shake. Lunch- usually a salad, occasionally I'll have a sandwich or maybe a little sushi. Dinner- Chicken or fish (not salmon) with veggies or maybe a little rice.
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#5
01-18-2008, 12:10 AM
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ya i have been trying to get onto a strick meal plan also
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SFLG35 Club
Dm2 * Mad Mods Paint
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#6
01-18-2008, 12:55 AM
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Look into the "Clean Eating Diet" by Tosca Reno. It's basically just eating nothing from a box, pre-made, processed or any sugars other than natural (fruit, maple syrup flakes) It takes a little preparation since you really have to read ingredients but its awesome and you never get cravings since you eat every 2 hrs. It's the way most bodybuilders eat and you really see results. You have a complex carb with a protein at every meal and snack. You eat a large variety of veggies, some whole grain breads & pastas and fruits. I have been training for a half marathon and eating this way for a while and I haven't had any problems with my training, I have alot of energy and thats suprising considering this is my schedule:
Mon. Weight train Tues. a.m. run 3 to 5 miles, p.m. 45 min cycle class Wed. weight train Thurs. run a.m. 3-5 miles, p.m. 1hr cycle class, Fri. Rest Sat. 1hr cycle class Sun. 5-8 mile run My runs will get longer over the next 6 weeks. I recommend at least looking at it as an options. Good luck. Lisa
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06 Lakeshore Slate 6mt coupe, prem., nav.,aero.,XM, splashguards, tint & clearbra, 02 Jeep Wrangler X, 1968 Pontiac GTO..Under Const.,2007 Dodge Charger SRT8, 2005 Ford F350 Crew Cab, 2006 Harley Davidson and a few other "toys".
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#7
01-18-2008, 12:57 AM
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Thanks Lisa, I'll look into that one as well.
__________________
SFLG35 07 OB 6MT Coupe.... Work VS-XX's and 350Z S-Techs.
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#8
01-20-2008, 04:30 PM
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sunday bump. anyone else?
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SFLG35 07 OB 6MT Coupe.... Work VS-XX's and 350Z S-Techs.
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#9
01-20-2008, 05:02 PM
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I'm just starting my diet, I drink protein shake and milks for breakfast, tuna or egg salad sandwhich for lunch, and lots chicken and milk for supper. and of course, more protein shake after gym session. not an expert at all (newbie) so just putting this out and see what you guys think?
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#10
01-20-2008, 05:25 PM
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I was 7.8% BF about 15 months ago when I was still able to marathon train at high volumes and intensities. That took significant work especially at age 47 and came all from cardio as I did no strength training or upper body work at all. I was somewhat careful with my diet eating no junk food or sugar, lower fat food and no processed food but overall just a balanced approach. I was averaging about 3400 calories per day. It was far from a strict diet however which I'm not a big believer in.
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#11
01-20-2008, 05:27 PM
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Quote:
Congrats on the effort Lisa and good luck with the 1/2 Marathon.
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#12
01-20-2008, 06:02 PM
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Quote:
I was skin, bones, and muscle. Right now I'm about 8-10% bf. But I eat junk, junk, junk. LOL
__________________
'04 DG 6MT Coupe. Brembo - Navi - K&N - Helix - Axis - Hotchkis - some Z-Stuff... needs more. '94 Prelude VTEC, gutted, caged, 580whp, "blow'd up." Real AUBURN fans by AU tags in a losing season! Oh yeah... War Eagle, then Go Gators... then Boomer Sooner.
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#13
01-20-2008, 10:39 PM
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This is an awesome free 22-page report on fat loss and some uncommon mistakes people make when trying to drop fat.
http://www.leanbodiesconsulting.com/...ss-signup.html
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2004.5 Black 6MT Coupe; Clear Corners; K&N filter; Z-tube; Copper IsoThermal 5/16 MD Spacer; HKS Hi Powered Exhaust; Front/Rear Splash Guards; OEM Front Lip; Tokico D-Specs and Tein 350Z H-Techs, 19" Toyo T1Rs
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#15
01-20-2008, 11:15 PM
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I'm at 3% body fat and i work out 4 hours a day 6 days a week. I'm a gymnast =P
for breakfast eggs are a great source of protein. also whole grains with peanut butter. peanut butter on fruits such as bananas pears and apple is a great way to get protein. milk and water to drink for lunch i usually eat light. a sandwich with ham o turkey with lettuce and either cheddar, swiss, or provolone is good. Dinner can really be anything that is healthy. Dont stray from things that people dont think are healthy. LEAN steaks are great for the iron content and protein. Salmon is one of the healthiest things you can eat. And remember for vegetables....The more colorful the better. Whole grain pastas and cheese ravioli is great. Smart balance makes a complete line of butter, peanut butters and other things that give you your good omega 3 fatty acids and they taste great. To me, if you eat decent things and are working out you will see results. PM me for something more individually based if anyone needs it.
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05 BS coupe -- HKS HI-Power Ti . PIAA SuperRozza 20x9 20x10 . Yokohama Advan Sports 255/30/20 285/30/20 . BC Racing Coilovers . SPC Rear . 06 Projectors . USA-SPEC PA11-NIS Ipod Integration . JDM Clear Corners 
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