Answers RE My Diet... [Forum Archive]

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Answers RE My Diet...

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Posted by: gopro

Since there was some interest in my diet, I decided to start a new thread with some more details....

Food List:

-eggs
-buffalo
-flank, round steak
-chicken breast
-turkey breast
-protein powder, MRPs
-brown rice
-oatmeal
-pasta
-shredded wheat
-veggies(more pre-contest than off season)
-peanut butter(natural)
-olive oil
-Udo's Choice Oil
-water
-diet soda
-crystal light

...basically, this is the foods I eat each day...on the weekends I may cheat on pizza, burgers and fries, etc, for 1 or 2 meals...but they will be included in calorie count.

Average Day(weekday)

-meal 1: egg white/oatmeal/protein powder pancakes
-meal 2: MRP, peanut butter
-meal 3: chicken breast, brown rice, olive oil
-meal 4: PRE-WORKOUT...MRP, Udo's oil
-meal 5: POST WORKOUT...hydrolyzed whey/maltodextrin mix
-meal 6: flank steak, shredded wheat
-meal 7: eggs, peanut butter or Udo's

I also take in about a gallon of water, 2 sodas,and some crystal light each day.

Average Day(weekend)

-meal 1: egg whites, oatmeal w/ wheat germ
-meal 2: MRP, shredded wheat, Udo's
-meal 3: turkey breast, pasta, olive oil
-meal 4: MRP, brown rice
-meal 5: buffalo, pasta, olive oil
-meal 6: MRP, peanut butter
-meal 7: CHEAT MEAL or another MRP w/ peanut butter

...basically I average about 500 grams protein on weekdays and 350 on weekends...I average about 250 grams carbs on weekdays and 400 or so on weekends...fats are played with a little but mostly kept constant all week.

Supplements

-creatine 5 grams each day
-glutamine peptides 50 or so grams per day
-multivitamin
-vitamin C 3500 mg per day

...these are the basics, but I will add "specialty" supps now and again depending on the time of year...this may include tribestan, ECA, yohimbe, PS, BCAA's, isoflavones, etc.

This diet can be used by anyone, but must be adjusted to size/weight, goals, time limitations, gender, etc.

I think that should clear some stuff up...if there are more questions, I'll answer them here

Posted by: Twin Peak

Hey G-pro -- do you have any comp pictures and/or offseason stuff around?

Posted by: bludevil

Hey go, I was just wondering why you take so much glutamine a day. 50g is a lot. I'm just asking because the glutamine I'm taking says to not take more than 20g a day. Maybe I should up more intake. (oh great, have to spend more money on supps, lol)

Posted by: gmer2695

Gopro,

I'm curious what kind of hydrolyzed whey your taking. How much of the mix is hydrolyzed? The reason I ask because I'm taking a 100% hydrolyzed whey mix (chocolate) that taste really good, but I almost think its to good to be true. Every where I read about it says it's to bitter to take undiluted, Maybe this company (MG Development) got it right.

Posted by: Rob_NC

Originally posted by gmer2695
Gopro,

I'm curious what kind of hydrolyzed whey your taking. How much of the mix is hydrolyzed? The reason I ask because I'm taking a 100% hydrolyzed whey mix (chocolate) that taste really good, but I almost think its to good to be true. Every where I read about it says it's to bitter to take undiluted, Maybe this company (MG Development) got it right.

Man, how much sweetener is in that stuff? The hydrolyzed whey I've had tastes pretty bad.

Posted by: Rob_NC

GP, what does your MRP consist of? I'm trying to put together a formula and need some ideas.

Posted by: gmer2695

Rob,

Theres about 5grams of carbs per serving, less than 1g is sugar. The chocolate flavor is really good even with water, the vanilla and banana are not so good. They just got their web site up, check it out.

www.mgdevelopment.com

Posted by: gopro

Originally posted by Twin Peak
Hey G-pro -- do you have any comp pictures and/or offseason stuff around?

There are some old comp pics of me in the members pic area. Look at "Pics of Gopro." (don't look at the one called Pics of Gopros Penis...it was a joke).

Posted by: gopro

Originally posted by bludevil
Hey go, I was just wondering why you take so much glutamine a day. 50g is a lot. I'm just asking because the glutamine I'm taking says to not take more than 20g a day. Maybe I should up more intake. (oh great, have to spend more money on supps, lol)

I have found even more benefits from going higher than 20 g. However, I weigh 255 right now, so unless you weigh as much as me, I wouldn't recommend 50 grams to you. Try adding another 10 grams per day....extra 5 post workout, and extra 5 before bed and see if you get better results.

My body has just responded tremendously well to this amount.

Posted by: gopro

I use either Recover X from Muscle Link or Surge from BIOTEST. They are not that tasty, but quite effective post workout.

Posted by: gopro

Originally posted by Rob_NC
GP, what does your MRP consist of? I'm trying to put together a formula and need some ideas.

Well, I use a pre-packaged brand with 62.5 grams protein, 15 grams carbs, and 12 grams "good" fats.

How you make it up depends on your goals and what time of day you tend to use an MRP.

Posted by: Training God

Wow that's a lot of protein!!

Posted by: gopro

Originally posted by PowermanDL
Wow that's a lot of protein!!

Yup, it is...but it works!

Posted by: ActionMatt

LOL again

Posted by: gopro

Originally posted by ActionMatt
LOL again

What now...you want to continue this bullshit or what?

Posted by: Training God

Why do you guys costantly harass Go Pro?

Posted by: Willy

Originally posted by PowermanDL
Why do you guys costantly harass Go Pro?

Cause some people are just jealous and have nothing better to do than flame others.

Posted by: Robboe

Pretty much.

Posted by: Training God

Well thats hows little class on your guys part.
You guys should listen to Go pro.

Posted by: gopro

Originally posted by PowermanDL
Well thats hows little class on your guys part.
You guys should listen to Go pro.

Wow, this can't be Powerman DL at WBB!!!!!!!!!!! Anyway, thanks for the support. Its appreciated!

Posted by: Training God

No prob, maybe if they took their heads out their aszes they might learn a thing or two.

Posted by: gopro

Originally posted by PowermanDL
No prob, maybe if they took their heads out their aszes they might learn a thing or two.

you are correct about that my friend!!!!!!!!!!!

Posted by: ZECH

[QUOTE]Originally posted by gopro

...these are the basics, but I will add "specialty" supps now and again depending on the time of year...this may include tribestan, ECA, yohimbe, PS, BCAA's, isoflavones, etc.

PS??? What is this?

Posted by: gopro

[QUOTE]Originally posted by dg806

Originally posted by gopro

...these are the basics, but I will add "specialty" supps now and again depending on the time of year...this may include tribestan, ECA, yohimbe, PS, BCAA's, isoflavones, etc.

PS??? What is this?

PS is phosphatidylserine...a natural substance that has been shown to lower post workout cortisol levels by up to 30%. I don't think it really works to that degree, but it does work...especially when training intensely...and while reducing calories.

Posted by: Dr. Pain

GP, if you don't mind me adding to that, studies show that PS is also effective with Alzheimer's at 100mg three times a day. It takes 3-5 months to become truely effective. Improves memory by up to ...I forget j/k...64%.

The best brands on the market are manufactured by Leci-PC, and bottled under many different labels (look for that trademark).

If your a student studying for finals, PS or PC (phosphatidyl choline) can enhance cognitive function. It's a FA (fatty acid) the penetrates the protein sheath of the brain and feeds the fatty tissue, best potentiated with DMAE!

DP

Posted by: gopro

Originally posted by Dr. Pain
GP, if you don't mind me adding to that, studies show that PS is also effective with Alzheimer's at 100mg three times a day. It takes 3-5 months to become truely effective. Improves memory by up to ...I forget j/k...64%.

The best brands on the market are manufactured by Leci-PC, and bottled under many different labels (look for that trademark).

If your a student studying for finals, PS or PC (phosphatidyl choline) can enhance cognitive function. It's a FA (fatty acid) the penetrates the protein sheath of the brain and feeds the fatty tissue, best potentiated with DMAE!

DP

Absolutely true DP! I figured I was being asked about the BBing application, but what you say is true.

I use the Pro Source brand. An efficacious dose of PS for BBing purposes is 800 mg, taken about 1 hour before training. I also often take a dose in the morning as cortisol is naturally high at this time, and/or at night, as lower cortisol at this time will aid GH release.

Posted by: ZECH

Is it powder or capsule? I suppose you can get this online? Thanks guys!

Posted by: 101Tazman

Gopro, Thanks for the info on the deit. Keep up the good work!

Posted by: gopro

Originally posted by dg806
Is it powder or capsule? I suppose you can get this online? Thanks guys!

The one I use is tablet. Yes, you can get it online.

Posted by: gopro

Originally posted by 101Tazman
Gopro, Thanks for the info on the deit. Keep up the good work!

No problem. I hope it helps some people.

Posted by: Snake_Eyes

Hey GP, where did you read about this phosphatidyl stuff??

Id like to do some more reading on it.

Posted by: nikegurl

hi gopro. can you bump the thread with your comp photos? i'd love to see but can't find it! (only the penis photos are there lol)

thanks! hope you had a great weekend. my legs are killing me - thanks again for your leg training suggestions! (seriously!)

Posted by: craig777

Great thread, Thanks GoPro.

Posted by: gopro

Do a web search on PHOSPHATIDYLSERINE...you should find some stuff on it...

Nike Girl...I'm glad you are liking your leg training!

Craig...you are more than welcome!

Posted by: gopro

Originally posted by Mathyus
Thank you for the information gopro!

A few questions...

Why do you use olive oil and how much do you use?

and...

Would you be kind enough to share your recipe for the pancakes?

(meal 1: egg white/oatmeal/protein powder pancakes)

Olive oil is a very healthy oil because of its oleic acid content, and its neutral affect on the body. It tastes good on many foods and does not have to be refrigerated. I tend to put it on rice, pasta, and potatos, as well as salads.

Eggwhite/Oatmeal Pancakes:
...6-12 egg whites
...1/2 cup-1 cup dry oatmeal
...cinammon
...scoop of vanilla protein powder (optional)

-put all ingredients in blender and mix thouroughly
-pour mixture onto non-stick pan sprayed with Pam
-cook on one side, flip, cook on the other

*the amount of pancakes made will depend on whether you use smaller serving size or larger one...and also on the size of the pan.

Posted by: Robboe

Originally posted by gopro
Do a web search on PHOSPHATIDYLSERINE...you should find some stuff on it...

I thought it was just me you didn't help?

Anyhoo, quick curious question Mr. 'Pro:

You take it in the morning to blunt the cortisol.

Food blunts cortisol.

Why take a very expensive supplement to do something that you can do with something much, much cheaper?

Posted by: gopro

Food does not blunt cortisol to the same degree as PS...oh and by the way, he asked me to tell him where HE could read more about PS...so I told him to do a search..he'll find the most that way.

Posted by: Snake_Eyes

I found some interesting material showing that in intravenous doses of 50 and 75mg, and oral doses of 800mg, PS did indeed lower both cortisol and ACTH significantly while leaving the "good" hormones intact.

I think its definitely something to keep an eye on, even if it is somewhat expensive.

Posted by: Twin Peak

Hey GoPro - I am disappointed with you! In your list of proteins you left out two that are excellent:

lean pork and ostrich meat.

I am having and Ostrich Filet Mignon now and just had some pork loin....yum!

Posted by: Robboe

"Food does not blunt cortisol to the same degree as PS..."

What do you mean by this?

Either blunt it or don't blunt it.

Snake eyes, in those tests weren't the dudes purposely overtraining?

Posted by: Snake_Eyes

Chicken-

As near as I can tell, yes.

Posted by: gopro

Originally posted by Snake_Eyes
I found some interesting material showing that in intravenous doses of 50 and 75mg, and oral doses of 800mg, PS did indeed lower both cortisol and ACTH significantly while leaving the "good" hormones intact.

I think its definitely something to keep an eye on, even if it is somewhat expensive.

I have been using it on and off for years at 800 mg per dose and feel it is a very useful supplement...especially during intense training cycles, and when low cal dieting.

Posted by: gopro

Originally posted by Twin Peak
Hey GoPro - I am disappointed with you! In your list of proteins you left out two that are excellent:

lean pork and ostrich meat.

I am having and Ostrich Filet Mignon now and just had some pork loin....yum!

Sorry bro...tried ostrich and don't like it...never liked pork! But you are right, they are protein sources

Posted by: gopro

Originally posted by The_Chicken_Daddy
"Food does not blunt cortisol to the same degree as PS..."

What do you mean by this?

Either blunt it or don't blunt it.

Snake eyes, in those tests weren't the dudes purposely overtraining?

*cortisol is NOT blunted 100 % by anything natural. It is not black or white like that. You can blunt a small percentage of cortisol at a time, but not all. PS has been shown to block up to 30 % of cortisol in a single dose (there are some drugs that BBers use, like Cytadren, that block cortisol to a very large, basically dangerous degree).

*you do not need to be overtrained to benefit from a cortisol blocker

Posted by: gopro

Originally posted by Mathyus

Cool! Thanks man, I'm going to try them tomorrow morning!

Olive oil: I'm confused about the "neutral affect it has on the body." What do you mean?

I forgot to ask you about the natural peanut butter. Why do you use it? It seems to be really popular nowadays...especially in protein shakes and MRPs.

Well, basically, olive oil does not have a positive or negative affect on cholesterol in the body, like some other oils. But overall, it is healthy for us.

I use natural PB because it is a tasty way to get more essential fats into my diet. Since I do not eat many carbs I need a greater amount of fats and proteins in my diet.

Posted by: Darren B

one more post so i can view pics

Posted by: gopro

Originally posted by Mathyus

Once again, thanks for the info! I read a few articles yesterday about omega-3 and omega-6 essential fatty acids...what they do for the body, which foods they can be found in, etc. Peanut butter will be a nice addition to my diet.

Oh, I did make the pancakes this morning and they were pretty good! I used 1 whole egg; 4 egg whites; 1/2 cup of oatmeal; vanilla extract; and cinnamon.

Good job my man. EFA's are so important. They should be a part or everyone's diet.

AS for the pancakes...glad you liked em!

Posted by: Alaric

hey gopro, sorry to bring up an old post, but I just came across this. I'm wondering, when should I eat my veggies, should I be eating them strictly with the solid foods only, or is it ok to be eating them with my protein shakes? Thanks for the diet info, I'll be trying a somewhat modified version of it soon....

Posted by: gopro

Originally posted by Alaric
hey gopro, sorry to bring up an old post, but I just came across this. I'm wondering, when should I eat my veggies, should I be eating them strictly with the solid foods only, or is it ok to be eating them with my protein shakes? Thanks for the diet info, I'll be trying a somewhat modified version of it soon....

You could eat veggies with either solid foods or shakes. I only eat them with my solid food, protein only meals, but it doesn't really matter.

Posted by: Prince

makes more sense to eat veggies with solid food.

Posted by: flexster

Hey gopro, I noticed where you weighed in at 255 during this post last year. If im correct from one of your latest post you are arond 238. Have you been cutting for competitions?

Posted by: Alaric

Oh ya gopro, one other thing, what would you recommend this diet be used for a clean bulk, bulk, or cutting?

Also, you said in another post that:

I have been experimenting with my diet quite a bit during this contest cutting cycle in terms of types of carbs, carb timing, and carb amounts...fats and proteins have remained consistent (although my pre and post workout protein intake is higher than ever before).

I have been using a plan whereby 75% of my daily carbs are coming at my post workout insulin spike meal, and the rest exactly 3.5 hours before training. Either brown rice or oatmeal is used at the "pre-workout" meal, and white rice at the post-workout meal.

Fats are highest at breakfast and my small meal 30 min before training, and as mentioned above, the largest protein feedings are wrapped around my workout.

This was an older post, do you still believe in this? Also, how much time do you leave between your postworkout shake, and your next solid meal?

Thanks again!

Posted by: Skib

so what exactly is an MRP?

Posted by: gopro

Originally posted by flexster
Hey gopro, I noticed where you weighed in at 255 during this post last year. If im correct from one of your latest post you are arond 238. Have you been cutting for competitions?

Well, yes and no. I made a conscious decision about a year ago to drop my bodyfat to a point where my "six-pack" was evident at all times and keep it there from now on. No more bulking up for me. With my job and where I live I want to be able to rip my shirt off anytime and be veiny, seperated, and hard as nails. I will never let my waistline pass 32 ever again!

Right now, however, I am beginning to phase into a competition mode and will be coming down in weight even further.

Posted by: gopro

Originally posted by Alaric
Oh ya gopro, one other thing, what would you recommend this diet be used for a clean bulk, bulk, or cutting?

Also, you said in another post that:

This was an older post, do you still believe in this? Also, how much time do you leave between your postworkout shake, and your next solid meal?

Thanks again!

This diet can be used for either a "clean bulk" or cutting phase by just making a few adjustments.

To the above...yes, I still live it and believe it.

Its exactly 2 hours between post workout feeding and next solid meal.

Posted by: gopro

Originally posted by Skib
so what exactly is an MRP?

MEAL REPLACEMENT POWDER my friend!

Posted by: Sapphire

Originally posted by Training God
Why do you guys costantly harass Go Pro?

ANYONE that harasses GP HAS to deal with me!!

Posted by: gopro

Originally posted by Sapphire
ANYONE that harasses GP HAS to deal with me!!

Don't worry hun...thats stuff from a long while ago, posted by a few internet low-lifes.

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Answers RE My Diet...

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