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irishmuscle
08-11-2009, 10:39 AM
7.45 am,porridge+4 egg whites or porridge + whey shake

10.30 am,85grm of tuna on 2 slices of wholegrain toast

12.30pm,wholegrain sandwich with chicken breast,tomato and a touch of potato salad.

2.30pm,6 egg whites(1 yolk)

5pm,train followed by a protein shake and 20 mins cardio

7.30pm,beef stir fry or chicken breast with veg or cod with veg

9.30-10pm smoothie( 2 tablespoons of cottage cheese+zero fat natty yogurt and tea spoon of peanut butter)

11pm bed

Im in a leaning out phase,not for a show but to see how lean i can get in an 8 week phase,im 3 weeks in at the moment

DAVIDHARDY
08-11-2009, 11:48 AM
7.45 am,porridge+4 egg whites or porridge + whey shake

10.30 am,85grm of tuna on 2 slices of wholegrain toast

12.30pm,wholegrain sandwich with chicken breast,tomato and a touch of potato salad.

2.30pm,6 egg whites(1 yolk)

5pm,train followed by a protein shake and 20 mins cardio

7.30pm,beef stir fry or chicken breast with veg or cod with veg

9.30-10pm smoothie( 2 tablespoons of cottage cheese+zero fat natty yogurt and tea spoon of peanut butter)

11pm bed

Im in a leaning out phase,not for a show but to see how lean i can get in an 8 week phase,im 3 weeks in at the moment


If it it working for you, then keep it up, but if I were trying to cut down, I'd use a different approach. If your energy levels are low and you feel like shit throughout the day, then you can drop the direct carbs from the porridge, 4 slices of bread, potato salad, yogurt, and PB(assuming the yogurt is flavored and the peanut butter isn't natural). It looks like you are geting in about 150-200 grams of protein, depending on your portion size. Not sure how much you weigh, but I'd bump it up to at least 1.5 gram per pound of lbm. Not a lot of fat in there either, so if you do feel lethargic and decide to drop the carbs, then you'll need to add some fat in there to keep you going. I'm using a keto diet right now, and it's the easiest diet that I've ever done and my energy levels are constant throughout the day without stimulants.

irishmuscle
08-11-2009, 12:02 PM
yogurt is unflavored but pb isnt natural, I dont feel lethargic at all,training sessions are goin well,still lifting same weights as before. My weight is around 83kg(184lbs) and im 6ft. I would love to try the ketogenic diet but im afriad i will have no energy,i know i will have plenty if i do it right but thats my problem,how would i need to alter that to make it ketogenic? i will eat pretty much anything,thanks .

DAVIDHARDY
08-11-2009, 12:16 PM
yogurt is unflavored but pb isnt natural, I dont feel lethargic at all,training sessions are goin well,still lifting same weights as before. My weight is around 83kg(184lbs) and im 6ft. I would love to try the ketogenic diet but im afriad i will have no energy,i know i will have plenty if i do it right but thats my problem,how would i need to alter that to make it ketogenic? i will eat pretty much anything,thanks .


If you're 6' 184, you need to eat my man! Just kidding bro. If you are feeling good and not planning on competing, then you don't need a hardcore cut. I'd just eat pretty clean all week and gorge a little on the weekends and do some cardio a few times a week and call it good. It sounds like you're in pretty good shape and don't have a lot of bodyfat, so you might do just fine with that approach.

Going ketogenic will suck ass for the first 5 days or so, but after that, it's all easy sailing. You cut ALL direct carbs out of the diet and eat more fats, mostly from healthy sources, but you still want some saturated fat in there. Right now, I'm suing a ketogenic approach for a show and with the help of Frosty, Dave, and a few other members on the "official keto diet thread" I've came up with a diet plan that is working just fine for me. I'm eating for 190lbs of lean body mass at 14 calories a pound with a ratio of approximatly: 50% protein, 45% fat, and 5% carbs. That equals out to about 350 grams of protein, 130 grams of fat, and and 30-35 grams of carbs. Most of my carbs come indirectly from nuts, and I eat a salad with a lettuce blend and some spinach at the end of the day. I feel great on the diet and I'm making awesome progress. I can give you the specifics of the diet that I use and then you can see if you want to alter it for yourself if you want. I'm not sure if it will work as well for you as it has been for me, because we are all different, but I can give you some more advice if you want.

irishmuscle
08-11-2009, 12:35 PM
If you're 6' 184, you need to eat my man! Just kidding bro. If you are feeling good and not planning on competing, then you don't need a hardcore cut. I'd just eat pretty clean all week and gorge a little on the weekends and do some cardio a few times a week and call it good. It sounds like you're in pretty good shape and don't have a lot of bodyfat, so you might do just fine with that approach.

Going ketogenic will suck ass for the first 5 days or so, but after that, it's all easy sailing. You cut ALL direct carbs out of the diet and eat more fats, mostly from healthy sources, but you still want some saturated fat in there. Right now, I'm suing a ketogenic approach for a show and with the help of Frosty, Dave, and a few other members on the "official keto diet thread" I've came up with a diet plan that is working just fine for me. I'm eating for 190lbs of lean body mass at 14 calories a pound with a ratio of approximatly: 50% protein, 45% fat, and 5% carbs. That equals out to about 350 grams of protein, 130 grams of fat, and and 30-35 grams of carbs. Most of my carbs come indirectly from nuts, and I eat a salad with a lettuce blend and some spinach at the end of the day. I feel great on the diet and I'm making awesome progress. I can give you the specifics of the diet that I use and then you can see if you want to alter it for yourself if you want. I'm not sure if it will work as well for you as it has been for me, because we are all different, but I can give you some more advice if you want.
I would love your advice mate if its no trouble,your right i should be eating more,3 years ago when i started i was 165lbs and 1 month ago i was at my heaviest at 192 but no abs,so wanna get my abs out and keep as much muscle as possible,if thats 180 im not pushed,maybe if you seen a picture it might be easier for you to understand what i need to do,i can post a pic tomorrow

DAVIDHARDY
08-11-2009, 12:55 PM
I would love your advice mate if its no trouble,your right i should be eating more,3 years ago when i started i was 165lbs and 1 month ago i was at my heaviest at 192 but no abs,so wanna get my abs out and keep as much muscle as possible,if thats 180 im not pushed,maybe if you seen a picture it might be easier for you to understand what i need to do,i can post a pic tomorrow


No problem man. I took Dave's sample diet and advice from Frosty and a few others on the keto thread and came up with this for myself:

Meal 1: 5 Whole eggs, 4 whites, 5 grams Cod Liver Oil, 4 grams fish oil
Meal 2: 7 Oz chicken breast, 2 TBSP homemade butter
Meal 3: 2 scoops(54 Grams) WPI, 2TBSP Homemade butter
Meal 4: 7 Oz chicken breast, 2 TBSP homemade butter
Meal 5: 2 scoops(54 Grams) WPI, 2TBSP Homemade butter
Meal 6: 7 oz Lean beef(95% lean ground beef, flank steak, or london broil) Green salad, 1 TBSP Olive Oil

That's the diet that I use; you can try it, or make adjustments and put your own spin on it and see how it works for you. The homemade butter I use, I got the recipe out of the muscle meals section and tweaked it a little to get is as close to Natty PB as I could with extra fiber as well:

11 Oz mixed nuts
2.5 TBSP Olive oil
3 TBSP Psyllium Husk powder
3 Packets of Stevia
Cinnamon to taste

If it's a little thick for your liking, just use 10 oz nuts and 3.5 TBSP Olive Oil. Put it in a food processor until the desired consistency and it's heavenly! If you don't want to go through all of that trouble, just use natural pb or an ounce of nuts in its place.

I don't use the omega 3 eggs, because they're too expensive for me, but if you can afford them, Dave recommends them instead of regular eggs.

Also, if you do decide to go keto, you'll want to go to more of a high intensity, low volume approach with the weights. I know that you used FST-7 in the past, but I wouldn't recommend that with keto.

DAVIDHARDY
08-11-2009, 01:00 PM
No problem man. I took Dave's sample diet and advice from Frosty and a few others on the keto thread and came up with this for myself:

Meal 1: 5 Whole eggs, 4 whites, 5 grams Cod Liver Oil, 4 grams fish oil
Meal 2: 7 Oz chicken breast, 2 TBSP homemade butter
Meal 3: 2 scoops(54 Grams) WPI, 2TBSP Homemade butter
Meal 4: 7 Oz chicken breast, 2 TBSP homemade butter
Meal 5: 2 scoops(54 Grams) WPI, 2TBSP Homemade butter
Meal 6: 7 oz Lean beef(95% lean ground beef, flank steak, or london broil) Green salad, 1 TBSP Olive Oil

That's the diet that I use; you can try it, or make adjustments and put your own spin on it and see how it works for you. The homemade butter I use, I got the recipe out of the muscle meals section and tweaked it a little to get is as close to Natty PB as I could with extra fiber as well:

11 Oz mixed nuts
2.5 TBSP Olive oil
3 TBSP Psyllium Husk powder
3 Packets of Stevia
Cinnamon to taste

If it's a little thick for your liking, just use 10 oz nuts and 3.5 TBSP Olive Oil. Put it in a food processor until the desired consistency and it's heavenly! If you don't want to go through all of that trouble, just use natural pb or an ounce of nuts in its place.

I don't use the omega 3 eggs, because they're too expensive for me, but if you can afford them, Dave recommends them instead of regular eggs.

Also, if you do decide to go keto, you'll want to go to more of a high intensity, low volume approach with the weights. I know that you used FST-7 in the past, but I wouldn't recommend that with keto.


You can sub in tuna for some of the chicken meals if you would like to as well. Sorry, I forgot about that.

irishmuscle
08-11-2009, 01:51 PM
sounds great bud,thanks i really appreciate it. just one quetion,when you say butter i take it your talking about peanut butter not regular butter? i no thats probably a stupid thing to ask. i stopprd using fst-7 when i started to lean out cause it was a bit demanding just doin straight sets now. on the omega 3 eggs,we dont have them in ireland just farmed and free range.cant wait to try it. actually anoter question here,sorry, is it ok to use a n.o. product,cla,bcaa? have no idea what psyllium husk powder or stevia is but i will google them,thanks again for this

DAVIDHARDY
08-11-2009, 03:01 PM
sounds great bud,thanks i really appreciate it. just one quetion,when you say butter i take it your talking about peanut butter not regular butter? i no thats probably a stupid thing to ask. i stopprd using fst-7 when i started to lean out cause it was a bit demanding just doin straight sets now. on the omega 3 eggs,we dont have them in ireland just farmed and free range.cant wait to try it. actually anoter question here,sorry, is it ok to use a n.o. product,cla,bcaa? have no idea what psyllium husk powder or stevia is but i will google them,thanks again for this


The recipe for the butter I was talking about is it that post. It's a "nut butter" but that sounds so gay so I just say homemade butter lol. Watch out for the N.O. Products that have sugar in them, because you dont want any sugar in a ketogenic diet. I don't use them, so I'm behind the times on them, but straight arginine will be fine to use. P Husk powder is a fiber supplement and stevia is an all natural sweetner. you can find them both at www.vitaminshoppe.com (http://www.vitaminshoppe.com) for cheap prices if you buy the vitamin shoppe brand. CLA is a great fat burning supplement to use and BCAA's before/during your training is also a great addition to any diet IMO. Any other questions, just fire away brother and I'll see if I can answer them for you. I'm off to the gym for a couple of hours, ttyl.

DAVIDHARDY
08-13-2009, 12:50 PM
How's it coming bro?

irishmuscle
08-14-2009, 10:22 AM
Hey hch5,
i am goin shopping tonight to get all the ingredients for the 'nut butter' lol. gonna start on monday morning with my 5 eggs and 4 egg whites,by the way is that 9 total eggs or 5 eggs with 1 whole egg?. i will post a pic tomorrow,sorry i forgot,thanks again for the help

DAVIDHARDY
08-14-2009, 02:05 PM
Hey hch5,
i am goin shopping tonight to get all the ingredients for the 'nut butter' lol. gonna start on monday morning with my 5 eggs and 4 egg whites,by the way is that 9 total eggs or 5 eggs with 1 whole egg?. i will post a pic tomorrow,sorry i forgot,thanks again for the help


It's 9 eggs total. I changed up my diet again this week. I'm always tweaking it for variety lol. The Nut Butter is phenominal; I really like how the p husk gives it a thicker texture than regular natty pb. The cinnamon is awesome in it as well. Just don't try to make it in a blender, because it won't work unless you're the most patient human being on the planet. Food processor all the way.

irishmuscle
08-15-2009, 04:46 AM
http://thumbp1.mail.ukl.yahoo.com/tn?sid=2313597834&mid=ALMKDNkAAMZXSoXRGAYOsk6fwjI&partid=4&f=257&fid=Inbox (http://forums.rxmuscle.com/mc/showMessage?mid=1_3758_ALMKDNkAAMZXSoXRGAYOsk6fwjI&fid=Inbox&sort=date&order=down&startMid=0&filterBy=&hash=f34496a6c0e748d3e01c72c204306dd0&.jsrand=4135001&needG=&acrumb=7mxwdKlF3Jd&.rand=132746856&enc=auto&cmd=msg.scan&pid=4&fn=013.JPG)http://thumbp1.mail.ukl.yahoo.com/tn?sid=2313597834&mid=ALMKDNkAAMZXSoXRGAYOsk6fwjI&partid=3&f=257&fid=Inbox (http://forums.rxmuscle.com/mc/showMessage?mid=1_3758_ALMKDNkAAMZXSoXRGAYOsk6fwjI&fid=Inbox&sort=date&order=down&startMid=0&filterBy=&hash=f34496a6c0e748d3e01c72c204306dd0&.jsrand=4135001&needG=&acrumb=7mxwdKlF3Jd&.rand=132746856&enc=auto&cmd=msg.scan&pid=3&fn=012.JPG)http://thumbp1.mail.ukl.yahoo.com/tn?sid=2313597834&mid=ALEKDNkAALX2SoXLHgfP3FKqaXw&partid=3&f=257&fid=Inbox (http://uk.mc257.mail.yahoo.com/mc/showMessage?pSize=25&fid=Inbox&mid=1_4249_ALEKDNkAALX2SoXLHgfP3FKqaXw&sort=date&order=down&startMid=0&.rand=1420027300&filterBy=&m=1_3758_ALMKDNkAAMZXSoXRGAYOsk6fwjI%2C1_4249_ALEK DNkAALX2SoXLHgfP3FKqaXw%2C1_5517_ALQKDNkAAA8LSoVWh wIb6EW54iE%2C1_6101_ALAKDNkAAT%2FMSoWhOA7%2BhQoNzs 0%2C1_6735_ALAKDNkAAObfSoRohA7iUAy9WN0%2C1_7221_AK 0KDNkAAOL%2FSoKoKwIkRk4t%2Fuo%2C1_7836_ALEKDNkAAI4 ISoKcpwo4sgkxAGw%2C1_8420_AK4KDNkAAEzvSoKYwAhKGSRA L2w%2C1_8997_AK8KDNkAAAg4SoSRpgZ9XTPbkhM%2C1_9692_ AK0KDNkAANRwSoAL2w5HKEjFz9A&.jsrand=6312834&needG=&acrumb=7mxwdKlF3Jd&enc=auto&cmd=msg.scan&pid=3&fn=009.JPG)
these pix are terrible,sorry. I didnt know how to import them properly

DAVIDHARDY
08-18-2009, 05:30 PM
http://thumbp1.mail.ukl.yahoo.com/tn?sid=2313597834&mid=ALMKDNkAAMZXSoXRGAYOsk6fwjI&partid=4&f=257&fid=Inbox (http://forums.rxmuscle.com/mc/showMessage?mid=1_3758_ALMKDNkAAMZXSoXRGAYOsk6fwjI&fid=Inbox&sort=date&order=down&startMid=0&filterBy=&hash=f34496a6c0e748d3e01c72c204306dd0&.jsrand=4135001&needG=&acrumb=7mxwdKlF3Jd&.rand=132746856&enc=auto&cmd=msg.scan&pid=4&fn=013.JPG)http://thumbp1.mail.ukl.yahoo.com/tn?sid=2313597834&mid=ALMKDNkAAMZXSoXRGAYOsk6fwjI&partid=3&f=257&fid=Inbox (http://forums.rxmuscle.com/mc/showMessage?mid=1_3758_ALMKDNkAAMZXSoXRGAYOsk6fwjI&fid=Inbox&sort=date&order=down&startMid=0&filterBy=&hash=f34496a6c0e748d3e01c72c204306dd0&.jsrand=4135001&needG=&acrumb=7mxwdKlF3Jd&.rand=132746856&enc=auto&cmd=msg.scan&pid=3&fn=012.JPG)http://thumbp1.mail.ukl.yahoo.com/tn?sid=2313597834&mid=ALEKDNkAALX2SoXLHgfP3FKqaXw&partid=3&f=257&fid=Inbox (http://uk.mc257.mail.yahoo.com/mc/showMessage?pSize=25&fid=Inbox&mid=1_4249_ALEKDNkAALX2SoXLHgfP3FKqaXw&sort=date&order=down&startMid=0&.rand=1420027300&filterBy=&m=1_3758_ALMKDNkAAMZXSoXRGAYOsk6fwjI%2C1_4249_ALEK DNkAALX2SoXLHgfP3FKqaXw%2C1_5517_ALQKDNkAAA8LSoVWh wIb6EW54iE%2C1_6101_ALAKDNkAAT%2FMSoWhOA7%2BhQoNzs 0%2C1_6735_ALAKDNkAAObfSoRohA7iUAy9WN0%2C1_7221_AK 0KDNkAAOL%2FSoKoKwIkRk4t%2Fuo%2C1_7836_ALEKDNkAAI4 ISoKcpwo4sgkxAGw%2C1_8420_AK4KDNkAAEzvSoKYwAhKGSRA L2w%2C1_8997_AK8KDNkAAAg4SoSRpgZ9XTPbkhM%2C1_9692_ AK0KDNkAANRwSoAL2w5HKEjFz9A&.jsrand=6312834&needG=&acrumb=7mxwdKlF3Jd&enc=auto&cmd=msg.scan&pid=3&fn=009.JPG)
these pix are terrible,sorry. I didnt know how to import them properly


I dont see anything. Just click on the paperclip thing and upload them that way.

irishmuscle
08-19-2009, 05:44 AM
abc

irishmuscle
08-19-2009, 06:01 AM
take no notice of last post,have no idea wat that is,tried uploading stuff and fucked it up

DAVIDHARDY
09-22-2009, 08:41 AM
How's your diet coming along bro?