Help?? W8, Gopro, Real, Chicken, etc..

[Pitboss]

I need to put together a diet. One that is different than what we are all used to and I'm looking here for help. If you can put together a weeks diet together for me I would be so greatful. It has to be 2500-3000 cals a day and it has to be one that will help muscle recovery and offer energy level increases.... the last one is the kicker and here is why.

My weekly schedule changes quote often but here is this weeks to give you an idea..

Monday
only got 2 hours sleep last night and working today 7:00 to 5:00pm (will get full nights sleep)

Tuesday
8:00-5:00 work, 8:00pm to 2:30am work, sleep 3:00 to 5:30

Wednesday
Work 8:00 - 5:00, full nights sleep

Thursday
work 8:00-5:00, work 8:00pm to 2:30am, sleep 3:00 to 5:30

Friday
Work 8:00 - 5:00, full nights sleep

Saturday
no work... full day and night free

Sunday
day off. work 8:00pm to 2:30am, sleep 3:00 to 5:30

Okay so looking at this schedule I can work out on.. Saturday and Sundays..not good. I like and need to do a 4 day a week workout. So that leaves me the nights I don't work to workout but then I only have 2 to 3 hours rest in a 36 hour time period!!! So to do that I need a diet that would help promote energy.. ya see?

 

[dvlmn666]

wow dude, and I thought my schedule was hectic. Sorry I can't help with a good diet though. I still haven't figured mine out 100%. Good luck with whatever you do try.

 

[Pitboss]

Originally posted by dvlmn666
wow dude, and I thought my schedule was hectic. Sorry I can't help with a good diet though. I still haven't figured mine out 100%. Good luck with whatever you do try.

Yeah I'm almost ready to just give up on sleep. ygym is open 24 hours from Monday thru Thursday so I could go at 3:00am, run home shower and then head back to work. Then I have the night to make up for those 2 hours of lost sleep,,,,,

 

[dvlmn666]

yeah, I found that out before to, sometimes it's easier to not bother with the 2 hrs of sleep and have to wake up, than just not sleep til the next night.

Record though is being awake for 55 hr straight before couldn't do anything anymore. Totally quite functioning at work.
luckily that only lasted about 2 months though.

Was worth it and didn't miss my workouts oh well

 

[Dr. Pain]

etc. = FC ???


FC

 

[Pitboss]

Originally posted by Fat Cell
etc. = FC ???

FC

Yes.

 

[w8lifter]

Best way for me to do this is like this:

3000 calories, 35% protein, 35% carb, 30% fat:

260 grams protein
260 grams carbs
100 grams fat

Meals 1-5:

44 grams protein
52 grams carbs
15 grams fat

Meal 6:

40 grams protein
15 grams fat

44 grams fat equals approximately: 5 oz chicken, 5 oz lean beef, 6 oz tuna.

15 grams fat equals: 1 tbsp flax seed oil or any oil for that matter, 1.5 tbsp peanut butter, 3 egg yolk, 5 oz beef has 14 g fat

Carbs: 1 cup sweet potato, 1 cup brown rice (cooked), 1 cup (dry measure) oats.

Example meals:

45 gram whey protein
1 tbsp flax seed oil
1 cup oats

5-6 oz chicken
1.5-2 tbsp p/b
1 cup brown rice

5-6 oz lean beef
1 cup sweet potato

3 whole eggs
+6 whites
1 cup oats

6 oz tuna
1 tbsp olive oil
1 cup brown rice

Etc.

 

[w8lifter]

Originally posted by Fat Cell
etc. = FC ???


FC

LOL

 

[Dr. Pain]

OK, another direction, because you said different...and this will not produce energy until after a few days of acclimation!
Have the understanding that insulin surges, which w8 is eliminating for you using slow burning carbs, fat and fiber, to slow down such secretions and fluctuations in serum glucose, often lead to tiredness and lethargy!



The purpose of this diet is to harden up your physique by reducing bodyfat while maintaining and adding lean muscle tissue.

Meal #1
1 whole eggs + 5 egg whites
5 oz. 93% lean beef
1/2 cup oatmeal before cooking
1 TBS Flax Oil

Meal #2
Protein Drink: 2 Scoops Protein powder, 4-6 frozen strawberries, 4 TBS whipping cream (2 oz.), and 12-oz water
or
4 oz chicken breast and 4 oz beef, 1 apple

Meal #3
8 oz. chicken (before cooking)
6 oz. sweet potato or 1/2 cup cooked brown rice
1.5 cup vegetables (broccoli, etc.) or salad with 2 TBS. Low Cal Dressing

Meal #4
2 Scoops protein powder
4-6 strawberries (frozen)
4 TBS whipping cream
12 oz water
or
4 oz chicken breast and 4 oz beef, 1 apple

Meal #5
8 - 10 oz. 93% lean beef, chicken, turkey, fish and once or twice weekly sirloin steak
2 cups vegetables
1 TBS Flax Oil

Meal #6
2 whole eggs + 4 egg whites, 5 oz. 93% lean beef , 1 cup vegetables
Or: 4-oz chicken breast and 4 oz beef, 1 apple
Or: 2 Scoops protein powder, 4 TBS whipping cream, 12 oz water

Supplement Programs (optional)
Multi Vitamin w/ 1st meal
4 Liver w/ every meal, 4 ??? Aminos per meal,
25 BCAA during training 10 minutes prior to training ala Charles Poliquin, 2 tsp. (10 g) L- Glutamine before and after training, 2 Antioxidants after training
--------------------

FC

 

[Robboe]

I haven't read the suggestions above thoroughly yet, but if you're looking for increased energy i'd go the high fat, high pro route and only have active carbs after training. you can have a little carbs in each meal but only via fat and protein sources eh carbs in nuts, carbs in green veg etc... Allow yourself about 20-40g carbs a day and then after training just take in like 200-300g carbs. it seems alot i know but you can take in a good amount (like 100g) in the form of dextrose and/or malto (i know that FC doesn;t agree with the spike, and for the most part i don't, but it makes things easier with this style of diet).

btw, some fruits are perfectly acceptable like strawberries and apples etc.. cause of their high fibre content, but dried fruit and bananas aren't.

If anyone is familiar with this kind of diet you'll realise it's kind of a modified NHE plan. I'm gonna follow it over the summer when i cut.

 

[Pitboss]

Thanks.. a lot of great info. At least now I have something to use as a guide to help me out

 

[elvn]

You've gotten great advice on your diet with the previous posts. I wanted to make a comment on your working out. Should you even attempt to physically strain your body with such little recovery time? I would bet that it would be detrimental to your health in the long run. Just be careful, and I am sure you are, and listen to your body. If you have not recovered sufficiently, no diet will be able to compensate for this.

 

[Pitboss]

Originally posted by elvn
You've gotten great advice on your diet with the previous posts. I wanted to make a comment on your working out. Should you even attempt to physically strain your body with such little recovery time? I would bet that it would be detrimental to your health in the long run. Just be careful, and I am sure you are, and listen to your body. If you have not recovered sufficiently, no diet will be able to compensate for this.

Too true and I've been lucky so far... play it safe and rest when it's needed.