Ripped

[Twin Peak]

Hey folks. Thought I'd start a nutrition journal. On Monday the 15th my workout partner and I are moving from a bulking phase to a cutting phase. Basically, we want to get ripped for the summer. Its ten weeks of dieting.

Some of my background can be found in my Leg Journal. The essentials are that I am 5'11" and 215. I have a 36-37" waist, and the tanita says I am 18% BF. My max lifts are bench 400, Curl 135 x 6, pulldowns, 250 x6, and I did shoulder presses today of 225 for 4.

This will be a diet journal, I'll only list lifts to monitor whether I am losing lean mass.

My goals are to reach about 10% BF, and be between 198 and 202. And maintain that for the summer.

The diet is HIGH protein, low fat and I cycle the carbs. It looks like this:

MWF: No Carb Days
Th and Su: Low Carb Days
Tu and Sa: High Carb Days

Meals are at 7:30, 10, 1, 4, and 8 pm.

Each meal has as much protein from the list (see below) as I want.

On the high Carb days I can eat as much from the list (see below) as I want.

On the low carb days, meals 1-3 I eat about 50g of approved carbs.

Other rules:
Drink 1 gallon of water per day.
1 Teaspoon of Flax first thing in the AM, preworkout
Postworout Drink includes 50g whey, 10g creatine, 10g Glutamine, 10g BCAAs (plus a banana on the high carb days)
ZMA on empty stomach before bed.

Here are my "approved foods"

Protein:
Chicken
Tuna
Egg Whites
Whey Protein Powder
Turkey Burgers

Carbs:
Oatmeal
All veggies
Potatoe
Brown Rice
Sweet Potatoe
Whole Wheat Pita
Air popped popcorn

I might add some things to these lists but you get the idea.

Well it starts on Monday so this weekend I pig out (kidding!!)

Since this is the diet I won't post it daily but rather will post how I am feeling, motivation levels, and any deviations (i.e. cheating). Oh yeah and I am allowing myself 2 cheat days over the 10 weeks (ya know if there is a good party/BBQ coming up!)

There ya have it!

 

[Eggs]

Hey TP, glad to see you getting to your cutting phase... its fun being big but so nice being ripped.

Are you going to take before and after pics? It feels so much better when you shred 20-30lbs and have a pic to look back on to see just how much better you look.

Diet looks good! I'm not a big popcorn fan, but there rest looks like it'll do the job.

Good Luck!

Eggs

 

[Twin Peak]

I'll definitely be taking pics! Probably every week just to see. When I did my last show (4 years ago), I took weekly video while practicing my posing and that was interesting to see....

 

[Twin Peak]

Starting Today

Okay, so today is the day. I had a not-so great weekend, knowing I'd be starting but I didn't gain too much, just some water-weight maybe....

Anyway, MWF are protein only days and they are the toughest. I had my postworkout drink and I'll be having meal 2 shortly.

My weight was 214 and the tanita said I was 17.8% (slightly less than the last time I checked about 6 weeks ago).

Since its only day 1, my motivation level is very high (the nasty shake I had this morning even tasted decent!).

I'll check back.

 

[Twin Peak]

Day 1 -- Protein only.

Hopefully my metabolism will get revved up.

Meal 1, my post workout drink (see above)
Meal 2, 50g whey protein
Meal 3, 1 1/2 chicken breasts (cooked in soy sauce)

and I am about to have meal 4, which is the same as meal 3.

Its going well, not craving carbs and full but not bloated.

 

[Twin Peak]

Obviously not a popular journal, but -- oh well!

Day one down. I did cheat a bit already. For dinner last night I had Salmon and was still hungry so I had a handful of peanuts. I'll live.

Today is a high carb day but -- I left my food AT HOME! I made chicken and brown rice and now I have nothing. Oh well.

Had my post workout shake and about to have oatmeal and whey.

Also I try to drink about a gallon of water per day (man, I am always in the restroom!)

 

[Twin Peak]

Yesterday (high carb):

Meal 1: postworkout shake (see above)
2: oatmeal and 50g whey
3: 1/2 pound turkey breast, oatmeal, apple
4: skipped (in meetings)
5: (after corporate softball game) grilled chicken salad, veggies, 1/2 large NYC pretzel (I had to!!!)

Last night I started taking ZMA before bed and today I added Hydroxy Fit (never used either before).

Still motivated but its only day three. Today was legs and I'll log it in my leg journal.

 

[Jenny]

Hey Twin Peak! Things look good over here! But what's up with skipping meal 4!?!? Huh?

Doing great!! keep it up..

 

[Twin Peak]

THANKS, Nike!

I know, I know, thanks for getting on me. Meal 4 is so important (50g protein) and I shouldn't skip, but I got stuck in meetings....damn work getting in the way!

 

[Twin Peak]

Today:

meal 1: shake
2: 1 1/2 chicken breast
3: 1 1/2 chicken breast
4: 50g whey protein
5: dinner when I get home will be plain fish

I know, protein days (M,W,F) are dull.

 

[Jenny]

Wow.. those proteindays sounds like fun... not..
Why not mixing things up with different veggies and spices.. I would die on that diet.. just plain chicken.. dry..

 

[Twin Peak]

Well its cooked in soy sauce. Other than that when I am "eating clean" I stay away from additives. My protein days have 2 purposes: (1) balance my high carb days and (2) deplete my body of carbs.

This diet is very similar to my pre-contest diet and is NOT recommended for long term.
I am using it as a pre-summer, get in shape routine -- 10 weeks only!

 

[Miss LeDix]

Although you state that this is not a popular journal...I am here to popularize it!

I must agree with NG, I don't know about all that protien without any carbs at all...I don't even know that w8 would agree with such a strategy. But you seem to be an intelligent person, and you did say this was only temporary...so good luck to you!

 

[kuso]

Originally posted by Miss LeDix
Although you state that this is not a popular journal...I am here to pornalize it!

Only ONE thing on this chicks mind

Originally posted by Twin Peak
Well its cooked in soy sauce.

How do you actually cook this? I`ve always tried to stay away from soy sauce for whatever reason.....but am getting REAL board with the standard spices I use......

I been meaning to ask you about your name too......Twin Peak...so....you`re a breast man are you?

 

[Twin Peak]

Originally posted by Miss LeDix
Although you state that this is not a popular journal...I am here to popularize it!

I must agree with NG, I don't know about all that protien without any carbs at all...I don't even know that w8 would agree with such a strategy. But you seem to be an intelligent person, and you did say this was only temporary...so good luck to you!

Umm, I looked and looked but found no pornalization?

Protein only days are only 3 times a week. Its boring and tough as hell, but not bad for you. I do get some fats from the natural foods and from flax oil. The cycling (no, low, and high carbs) prevents my metabolism (which sux, btw) from getting stagnant. If I stay the same each day my metab shuts down. This diet has got me to below 5% BF for 2 shows and I maintained my strength until 4 weeks out and keep almost all of my muscle.

But ya know, I am curious to hear W8's take on this....

KUSO, as to your first question, the only thing bad about soy sauce is the sodium. But I never care about sodium except the last week before a show. My blood pressure is always very low (110/70) and if I hold a bit of extra water, well that's easy to lose. Also, I drink about a gallon of water a day which helps prevent retention. Otherwise soy sauce is virtually calorie free. Hey don't you live in Japan? HOw do you stay away from soy sauce????

As to your second question -- you have guessed correctly but that is not where the name derives from.

 

[kuso]

Originally posted by Twin Peak

Hey don't you live in Japan?

HOw do you stay away from soy sauce????

As to your second question -- you have guessed correctly but that is not where the name derives from.

In order....yes I live in japan

I cook for myself pretty much, but when I do go out it`s obviously rather popular, but you can order around it.....though the best tasting stuff usually includes it, which is why I never include it myself.

And finally....I knew it

Oh yeah...the pornalization....she was a little busy yesterday, but told me she`d be back

 

[Twin Peak]

Yesterday Meal 5: broiled flounder in lemon juice, spinach salad, no dressing. I was still hungry so then I had a turkey burger, plain.

And before bed I was STILL hungry so I had a handful of soy beans.

Today was a day off from the gym. So I had my shake before work. Today is a light carb day, so I also had a handful of Fibre 1 cereal. I'll post the rest of my food later.

 

[Miss LeDix]

I said popularize, not pornalize. People, get your mind out of the gutter!

Twinnie, hopefully w8 will read this and give her opinion. Shall we all take guesses on what the name means? Any hints? Like something about mountains? But not mountainous breasts, as you have already clarified.

 

[Twin Peak]

KUSO -- I forgot -- basically, I just take a bunch of large chicken breasts (there I go again) and put them in a pan. I cover it with soy sauce and throw it in the oven at 350. ANother way is to cut up the chick and wok it with PAM and soy sauce but that takes more time and I am lazy. On carb days I have it with a really good "fried rice" -- my homemade recipe. In fact I am having it for lunch today!

Make brown rice. Take a wok (pan, whatever) and spray some pam (if you want to add fat us a little olive oil). Throw in chopped up onions and garlic. Let them brown, then add the rice. Add enough egg whites for the mix and keep stirring. When it dries up and browns, whalla! Power packed chicken and fried rice -- boddybuilding stile. You can even make a low fat, high protein egg drop soup that is good.

 

[kuso]

That "ried rice" actually sounds pretty good....think I`ll try that

BTW....350F is how much C lol

 

[Twin Peak]

It is...and I have no idea....

 

[Twin Peak]

Wheew...

One week down.

So far so good. I have keep my motivation high and kept to the diet as outlined above. My 2 "confessions" are (1) I did not stick to the meal plan (i.e. the number and the when) as outlined above over the weekend but kept to the general guidelines, so its not too bad and (2) my cheat has been nuts. I have been eating peanuts, and switched to almonds (which have more fibre), when I need a "snack."

Okay, that aside, I have been pretty good. I went from 215 to 212, so thats 3 pounds....not bad.

If I continue to drop 2 pounds a week, I'll be at 200 after week 7. That'd be sweet. Maybe then I'll post a coupla' pics.

Today is a protein only day so its been, well, chicken! Very exciting....

 

[Jenny]

Lookin' good TP.. Keep it up.. I expect pics in 7 weeks!!

 

[Twin Peak]

Umm, I said "MAYBE"....

 

[w8lifter]

Originally posted by Twin Peak


But ya know, I am curious to hear W8's take on this....

I think there's no need for you to be as hungry as you are; or lose as much muscle as you're going to (read: it sucks)

 

[Twin Peak]

Originally posted by Miss LeDix
I said popularize, not pornalize. People, get your mind out of the gutter!

Twinnie, hopefully w8 will read this and give her opinion. Shall we all take guesses on what the name means? Any hints? Like something about mountains? But not mountainous breasts, as you have already clarified.

Don't think so Miss L....can't go editing and get away with that!!!


I think W8 can guess where the name comes from, but I thought it would work as it could have so many meanings. Mountains are way off....

 

[Twin Peak]

Originally posted by w8lifter

I think there's no need for you to be as hungry as you are; or lose as much muscle as you're going to (read: it sucks)

Okay missy, could you be any more general??? You tell me my diet sux and that's it? What about it sux, the protein only days? The whole thing?

I guess you are entitled to your opinion about what works for everyone. I am not sure I agree that your diet works for everyone (personally I don't think anything works for EVERYONE), though from your pics, it definitely works for you.

I will make 2 statements in my defense. First, I am not that hungry. Normally, I am not hungry at all, just once and a while. Second, as I have mentioned before, it is this diet (or a slightly modified version) that has taken me to a ripped 180 for 2 ametuer shows. Both times I lose very little muscle and indeed was GAINING strength through the first half of a 16 week diet and only lost strength the last 4 weeks. I think some strength lose is expected when you go from 215 to 180, no?

 

[Twin Peak]

P.S. W8 -- I am not trying to "take you on" on nutrition as I have neither the time nor the intellectual capacity; I just wanted to point out that different diets work for different people. Of course, you might argue that if I had followed a diet more like yours I'd have competed at 190 just as ripped....

 

[Twin Peak]

Today:

5:30 -- hydroxyfit, 1 teaspoon flax
7:30 -- post workout shake (see above)
10:30 -- broiled chicken (50g protein)
1 -- broiled chicken (50g protein)
4:30 -- 50g whey
7:00 -- about to have steamed chicken and broccoli and egg drop soup

as I said, protein only day....

I'll give you some basic lifts in a week or 2 to see if I am dropping any muscle....

 

[w8lifter]

Originally posted by Twin Peak


Okay missy, could you be any more general??? You tell me my diet sux and that's it?

Well, you only asked for my opinion, lol...I didn't want to be too pushy We've already discussed your diet (loosely) and I know you've competed before and I totally understand what you're saying about finding what works for you...and that not every body will respond the same to each diet. I'm not saying your diet won't work either! The fact that you're cycling different days is good, imo and probably does balance out the rest of your week as you say.

My main thoughts w/ this diet is:

Your protein is being used for energy half the time.
You're not getting enough veggies
Days like:
meal 1: shake
2: 1 1/2 chicken breast
3: 1 1/2 chicken breast
4: 50g whey protein
5: dinner when I get home will be plain fish ....you're not getting near enough calories! unless you're eating something else and not counting it?
Popcorn is as bad as sugar (worse?) on a cut
And you're not even getting the minimum amt of fats.

At the very least, I think you should be having veggies w/ every meal and a little bit of fat (handful of almonds?) on your protein only days. This would give your body something to burn for energy besides your protein, which of course, isn't being used for tissue repair if it's being used for energy! Butt, all this is just my opinion of course!