Help With Diet Plan .... [Forum Archive]

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Help With Diet Plan ....

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Posted by: assassin

ok That will be the last thread about my new diet plans , lol

...(hope so)

Now I've decided to cycle carbs ....i'll cycle carbs between low carb days and no carb days and refeed every 5-6 days I won't do high carb days as I won't know how to manage it well ...

I'LL FOCUS on getting 150-160 grams of protein daily DIVIDED ON 5 meals....no carb days i'll eat just veggies and i'll increase my carb intake a little bit.
on low carb days I will GET a little bit lower than (1 gram per lb) grams of carbs...wich will be from fruits and veggies and i'll ditch the milk and limit it for 1-2 cups for low days... ...
on refeed i'll increase my calorie intake a little bit...

ok now I have 2 questions pls

...

1- ON NO CARB DAYS ....NO CARBS POST WORKOUT ??? I MEAN WHAT ABOUT 1 CUP MILK AND AN APPLE POST WORKOUT...

2- I was thinking of how could i manage no and low carb days , what about : low-low-no-low-no-refeed.....

Posted by: assassin

ok i just designed my low/no/refeed days...wew it took some good effort to do it lol...
low carb days

meal 1 cals/c/f/pro
Egg white, 5 serving 85 3 0 15
Milk, nonfat, 2 cup 172 24 0 16
1 Apple 81 21 0 0
meal 2
cucumbers 39 8 0 2
Tomatoes 26 6 0 1
Tuna, Canned in Water, 120 grams 139 0 1 31
Extra Virgin Olive Oil, 0.7 tbsp 84 0 10 0
meal 3
Chicken Breast no skin 130 0 1 27
Tahini, 2 tbsp 179 6 16 5
1 Apple 81 21 0 0
post workout meal 4
milk & egg protein 1 serving 125 6 0 25
Milk, nonfat, 1 cup 86 12 0 8
1 Apple 81 21 0 0
pre bed meal 5
Tomatoes 26 6 0 1
Cucumbers 78 16 0 4
Cottage Cheese, Nonfat, 150 grams 128 3 1 26
Extra Virgin Olive Oil, 0.7 tbsp 84 0 10 0

CALORIES CARBS FAT PROTEIN
1,624 153 44 163

Posted by: assassin

NO carb days.....
meal 1 cals/c/f/pro
Egg white, 4 serving 68 2 0 12
Hard Boiled Egg 2 155 1 11 13
Cottage Cheese, Nonfat, 100 grams 85 2 0 17
meal 2
cucumbers 39 8 0 2
Tomatoes 26 6 0 1
Tuna, Canned in Water, 120 grams 139 0 1 31
Extra Virgin Olive Oil, 0.7 tbsp 84 0 10 0
meal3
Tahini, 2 tbsp 179 6 16 5
Finfish, 2 fillet 279 0 9 46
post workout meal 4
1 serving of whey protein 120 1 3 25
1 cup skimmed milk 86 12 0 8
pre bed meal 5
Tomatoes 26 6 0 1
Cucumbers 78 16 0 4
Cottage Cheese, Nonfat, 150 grams 128 3 1 26
Extra Virgin Olive Oil, 0.7 tbsp 84 0 10 0

CALORIES CARBS FAT PROTEIN
1,512 66 55 190
refeed days

meal 1 cals/c/f/pro
Egg white, 5 serving 85 3 0 15
Milk, nonfat, 2 cup 172 24 1 17
Honey, 1 tbsp 64 17 0 0
Banana 109 28 1 1
meal 2
Beans fava,2 cup 222 44 2 20
Banana 109 28 1 1
Yogurtlow fat 240 grams 151 17 4 13
meal 3 , 4
2 Potatoes boiled 237 55 0 5
Finfish 2 fillet 279 0 9 46
Banana 109 28 1 1
meal 5
milk & egg protein, 1 serving 125 6 0 25
Milk, nonfat, 1 cup 86 12 0 8
1Apple 81 21 0 0

CALORIES CARBS FAT PROTEIN
1,827 282 18 153

Posted by: assassin

opinions ???

Posted by: assassin

comments??

Posted by: Jodi

I'm running out right now but I'll comment tomorrow. I'm off to the bar to watch the Pat's game.

Posted by: ABCs

Quote:

Originally Posted by Jodi

I'm running out right now but I'll comment tomorrow. I'm off to the bar to watch the Pat's game.

Don't drink too much.

Posted by: assassin

Quote:

Originally Posted by Jodi

I'm running out right now but I'll comment tomorrow. I'm off to the bar to watch the Pat's game.

ok jodi I appreciate it ..thnx and good luck I'll check it out again to see your reply.....

Posted by: Jodi

Quote:

Originally Posted by assassin

ok That will be the last thread about my new diet plans , lol

...(hope so)

Now I've decided to cycle carbs ....i'll cycle carbs between low carb days and no carb days and refeed every 5-6 days I won't do high carb days as I won't know how to manage it well ...

ok now I have 2 questions pls

1. What's the point of doing a carb cycling if you want to have carbs on no carb day? You shouldn't be working out any large muscle groups on no carb days. Stick with cardio and if you have to lift then stick a lighter program that day or if you bodypart then only do something like arms or shoulders.

2. If you can't handle a high carb day then why the refeed?

What are your stats?

Posted by: assassin

Quote:

Originally Posted by Jodi

OK tHEn no carbs at all on no carb days

, My stats is 5'7 /165 lbs/13-14% bf......

I don't know what's a good arrangement for no/low carb days ...that's my first time to carb cycle...any help would be appreciated.

Posted by: Jodi

Are you cutting?

Posted by: assassin

Quote:

Originally Posted by Jodi

Are you cutting?

yeah I am , I want to reach 8-10 % bf for martial arts competition and for making something I never did before ..

Posted by: Jodi

Why are you doing a refeed instead of a structured high carb day?

Posted by: assassin

Quote:

Originally Posted by Jodi

Why are you doing a refeed instead of a structured high carb day?

I never had an example for a high carb day ...I read the articles but I just thought It would be safer to do one refeed than mess up 2 high carb days ,any ideas of how could I plan A high carb day??

Posted by: Jodi

2G of carbs per pound of bodyweight
and you keep protein and fat the same as it is the other day.

Posted by: assassin

Quote:

Originally Posted by Jodi

2G of carbs per pound of bodyweight
and you keep protein and fat the same as it is the other day.

and how should I alternate between them ???low/low/no/highfor example ??

Posted by: Jodi

High, no, low repeat

OR if you have a slower metabolism

High, No, Low, No repeat

Posted by: assassin

Quote:

Originally Posted by Jodi

High, no, low repeat

OR if you have a slower metabolism

High, No, Low, No repeat

thnx jodi I take the next choice

high , no ,low ,no

Posted by: assassin

Quote:

Originally Posted by Jodi

High, no, low repeat

OR if you have a slower metabolism

High, No, Low, No repeat

high carb day critique pls

meal 1
1Banana, 109 28 1 1
Egg white, 5 serving 85 3 0 15
Milk, nonfat, 2 cup 172 24 1 17
Honey, 1 tbsp 64 17 0 0

meal 2
Beans, fava, 2 cup 222 44 2 20
Milk, nonfat, 1 cup 86 12 0 8
Milk, nonfat, 1 cup 86 12 0 8

meal 3
Cucumbers 78 17 1 4
Tomatoes, 26 6 0 1
Fish oil, cod liver, 10 grams 90 0 10 0
Cottage Cheese, Nonfat, 150 grams 128 3 1 26

meal 4
Cucumber 39 8 0 2
Tomatoes, 26 6 0 1
Chicken Breast 130 0 1 27

meal 5 post workout

1Banana, 109 28 1 1
milk & egg protein, 1 serving 125 6 0 25
Milk, nonfat, 1 cup 86 12 0 8
1Apple 81 21 0 0

CALORIES CARBS FAT PROTEIN
1,739 245 20 166

Posted by: IainDaniel

That is a shit load of milk.

Not alot of Fibrous veggies.

Your fats are kinda low.

What are you weighing in at around 170? If so Carbs should be higher.

Posted by: assassin

I am 165 lbs......and that's a high carb load day...thats why i added all that milk......ok so i'll ditch the milk and add fruits and veggies...the cals shall remain the same...any other sugestions? t'll look like that

meal 1
1Banana, 109 28 1 1
Egg white, 5 serving 85 3 0 15
Milk, nonfat, 2 cup 172 24 1 17 1.5 cup of fava beans insteadHoney, 1 tbsp 64 17 0 0

meal 2
Beans, fava, 2 cup 222 44 2 20
Milk, nonfat, 1 cup 86 12 0 8
Milk, nonfat, 1 cup 86 12 0 8 i'll replace this meal with finfish+1boiled potatoe+veggies
meal 3
Cucumbers 78 17 1 4
Tomatoes, 26 6 0 1
Fish oil, cod liver, 10 grams 90 0 10 0
Cottage Cheese, Nonfat, 150 grams 128 3 1 26

meal 4
Cucumber 39 8 0 2
Tomatoes, 26 6 0 1
Chicken Breast 130 0 1 27

meal 5 post workout

1Banana, 109 28 1 1
milk & egg protein, 1 serving 125 6 0 25
Milk, nonfat, 1 cup 86 12 0 8
1Apple 81 21 0 0

Posted by: assassin

what do you think now ...i dropped all the milk in meal one and added beans instead ..and meal 2 i replaced it with lean fish + potatoe +veggies

Posted by: assassin

i forgot to mention that tomatoes and cucumbers stand for any raw veggies i find at home wich could be carrots/marow/peper...

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