View Full Version : help get my friend ripped
Friendly Milkshake
12-26-2011, 12:39 AM
i have been helping a friend to get shredded, ripped, pealed, fat-less whatever you would like to call it. we started back in july and have gone through some trial and error. I will post his current meal plan and some pictures. we actually increased protein last week and decreased carbs.
Meal 1
6 oz sirloin steak
6 egg whites
1 cup oatmeal. 1 packet of splenda (optional)
Meal 2
8 oz chicken breast
6 oz sweet potato
1/2-1 cup broccoli
1 t b l spoon olive oil
Meal 3 (pre)
6 ounce chicken breast + 4 egg whites
or 12 oz tilapia
1 cup brown rice
1 t b l spoon olive oil
Meal 4 (post)
10 humapro
8 oz sweet potato
Meal 5
10 oz sirloin steak
1 cup brown rice
1 Cup Spinache or Salad
1 t b l spoon olive oil
Meal 6
8 humapro
4 eggwhites
1/4 cup oatmeal or 3 oz sweet potato
Meal 7 *only if you have to stay up longer*
8 humapro or 6 egg whites or 8 oz tilapia or flounder fillet.
7/29
https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc7/385850_10151060869940464_763300463_21506487_419211 5_n.jpg
9/7
https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/408695_10151060872435464_763300463_21506528_171713 7026_n.jpg
11/22
https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/401647_10151060876190464_763300463_21506564_248162 589_n.jpg
11/29
https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/408725_10151060908435464_763300463_21506685_302520 248_n.jpg
https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/402780_10151060901135464_763300463_21506659_120829 4025_n.jpg
https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/384123_10151060896430464_763300463_21506646_249061 119_n.jpg
12/22
https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/374692_10151060878560464_763300463_21506573_185658 8817_n.jpg
Friendly Milkshake
12-26-2011, 12:41 AM
https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-snc7/377397_10151060878840464_763300463_21506575_199518 9824_n.jpg
https://fbcdn-sphotos-a.akamaihd.net/hphotos-ak-ash4/406527_10151060879030464_763300463_21506576_173824 6381_n.jpg
Friendly Milkshake
12-26-2011, 12:52 AM
also we have been doing 5 cardio sessions a week 25 minutes now. we did 20 for 2 weeks and plan on going to 25 30 25 30 25 next week.
Friendly Milkshake
12-26-2011, 06:17 PM
help!
tammyp
12-27-2011, 05:26 AM
stats? what is the breakdown of the diet?
GirlyMuscle
12-28-2011, 10:27 AM
How many calories is that? Looks like a lot to be cutting.
Friendly Milkshake
01-05-2012, 07:30 PM
fuck, i spent over an hr typing and the page was accidently refreshed! so ill be short n sweet!
He has been sitting at 190 at 5'9 past 2 weeks ever since we changed the meal plan, he was 195 prior. We do 5 sessions a week of cardio now for the last 1 1/2 months starting with 20 mins. Now it is at 25 30 25 30 25. I realize now tilapia can make a couple hundred calories difference and sweet potato is half the calories of oatmeal. So i excluded adding the tilapia option in for meals 3 and 7 and excluded sweet potato from meal 3 opting to total in the 1/4 cup oatmeal. Man, i guess i was too lazy to do this from the start lol.
Heres the rough composite sketch of the macronutritional content:
Calories : 2,942-3,100
Protein : 356-404 grams (248-265 g from whole food sources alone ) *1 huma = 6 g*
Fats : 80.5 grams
Carbohydrates : 258 grams
Supplements : Green Vibrance (greens supplement), Protein factory Dx7 multi-mineral vit, HumaPro, BCAA's, Litup preworkout, ester-c , echinacea, NO creatine. also on HRT . 200 mg 2 x month
thanks!
Friendly Milkshake
01-05-2012, 07:37 PM
excluded sweet potato from meal 3 opting to total in the 1/4 cup oatmeal.
oops, meant meal 6
Friendly Milkshake
01-06-2012, 02:24 AM
Heres the rough composite sketch of the macronutritional content:
Calories : 3,238-3,400
Protein : 356-404 grams (248-265 g from whole food sources alone ) *1 huma = 6 g*
Fats : 119 grams
Carbohydrates : 258 grams
correction!!! he has been using top sirloin!
sorry sorry so once again the macros are about:
calories: 3,238-3,400
protein : 356-404 grams (248-265 g from whole food sources alone ) *1 huma = 6 g*
fats : 119 grams
carbohydrates: 258 grams.
ok!!
Scoobysnacks
01-06-2012, 04:22 PM
way to much food for a guy that fat and weighint 190 lbs. Thats a slow nice gaining diet you gave him, lol.
Try 2100 cals. maybe 50%P/30%C (timed morning pre/post)/30%F (so protien would be like 265 you have it WAY off base)
And refeeds maybe two per week pwo maybe 100 carbs or something.
But yeah to much food. 260 carbs and over 100 grams fats. pick a poison, a mixture of both is a good way to gain.
On 260 carbs id put fats at 50 and maybe work down to 30. At 100 fats plus Id have carbs at like maybe 170 (estimated lbm amount) to begin with and work them down.
This all depends on does he respond better to more carbs low fat or higher fat lower carbs, because its evident he cant cut on both.
Good Luck
Ss
Friendly Milkshake
01-07-2012, 11:58 AM
way to much food for a guy that fat and weighint 190 lbs. Thats a slow nice gaining diet you gave him, lol.
Try 2100 cals. maybe 50%P/30%C (timed morning pre/post)/30%F (so protien would be like 265 you have it WAY off base)
And refeeds maybe two per week pwo maybe 100 carbs or something.
But yeah to much food. 260 carbs and over 100 grams fats. pick a poison, a mixture of both is a good way to gain.
On 260 carbs id put fats at 50 and maybe work down to 30. At 100 fats plus Id have carbs at like maybe 170 (estimated lbm amount) to begin with and work them down.
This all depends on does he respond better to more carbs low fat or higher fat lower carbs, because its evident he cant cut on both.
Good Luck
Ss
wow this is really good information!
Yeah, I guess he is smaller than me...too much food.
But hey, at least he looks better. he'll have much more muscle when he cuts down the calories :yep: and he didn't get too much fatter than what he was. infact he says his abs have been coming through more and feels leaner. it can only get better from here!
also, any carb sources you recommend to use for 100 pwo refeed?
eat whatever carbs he likes, seriously, i use cheerios and bagels, hell ive used pancakes and syrup. if you are dieting hard and its been a killer leg workout that shit runs through you spikes the metabolism and leaves you looking for more. It sounds great and tastes great but really its nothing.
Friendly Milkshake
02-06-2012, 01:36 AM
okay so i did not want to drop all the excess calories etc all of a sudden so we did meal plan a seen here below for a month. and now have implemented a new meal plan again. He is leaner right now..will post pics soon
Meal plan A
Meal 1
6 oz sirloin steak
6 egg whites
1/3 cup oatmeal. 1 packet of splenda (optional)
Meal 2
8 oz chicken breast
5 oz sweet potato
1 cup broccoli
Meal 3 (pre)
6 ounce chicken breast + 4 egg whites
1/3 cup brown rice
1/2 tbl spoon olive oil
Meal 4 (post)
10 humapro
7 oz sweet potato
Meal 5
10 oz sirloin steak
1/3 cup brown rice
1 Cup Spinache or Salad
1/2 tbl spoon olive oil
Meal 6
8 humapro
4 eggwhites
4 oz sweet potato
Meal 7 *only if you have to stay up longer*
8 humapro
Meal plan B
Meal 1
6 oz sirloin steak
4 egg whites
1/2 cup (dry measure) oatmeal. 1 packet of splenda (optional)
Meal 2
8 oz chicken breast
1 cup broccoli or asparagus
Meal 3 (pre)
8 oz tilapia
1 cup brown rice
Meal 4 (post)
10 humapro
2 cups whole strawberries
Meal 5
8 oz turkey breast steak
3/4 cup brown rice
1 Cup Spinache , broccoli or asparagus or salad ( walden farms only )
Meal 6
8 humapro
3 whole eggs
Meal 7 *only if you have to stay up longer*
8 humapro
tammyp
02-06-2012, 05:35 AM
supply macro break down please.
Friendly Milkshake
02-07-2012, 02:46 AM
Macros for current meal plan.
Meal plan B
Meal 1
6 oz sirloin steak
4 egg whites
1/2 cup (dry measure) oatmeal. 1 packet of splenda (optiona-
Calories - 574 Protein - 51 grams Fats - 28 grams Carbohydrates - 27 grams
Meal 2
8 oz chicken breast
1 cup broccoli or asparagus
Calories - 240 Protein - 46 grams Fats - 4 grams Carbohydrates - 6 grams
Meal 3 (pre)
8 oz tilapia
1 cup brown rice
Calories - 440 Protein - 46 grams Fats - 4 grams Carbohydrates - 45 grams
Meal 4 (post)
10 humapro
2 cups whole strawberries
Calories - 92 Protein - 56 grams Fats - 0 grams Carbohydrates - 22 grams
Meal 5
8 oz turkey breast steak
3/4 cup brown rice
1 Cup Spinache , broccoli or asparagus or salad ( walden farms onl)
Calories - 390 Protein - 48 grams Fats - 4 grams Carbohydrates - 34 grams
Meal 6
8 humapro
3 whole eggs
Calories - 240 Protein - 65 grams Fats - 18 grams Carbohydrates - 0 grams
Meal 7 *only if you have to stay up longer*
8 humapro
Total Macros : Calories - 1,976 Protein - 333 grams (212 grams whole food sources alone) Fats - 58 grams Carbohydrates - 132 grams
1 humapro is equivalent to about 5.5-5.7 grams of a isolate whey.
The Big Sexy
02-07-2012, 02:49 AM
1 serving of humapro is the utilization equivalent of 28g of protein... but the calories are only around 5.5 calories. I know I've explained this before LOL - it goes to what you actually use vs what you actually don't. So if you were to have 2 scoops it would be like getting 56g of protein - but only a shade over 10 calories.
Humapro isn't a complete protein - so, you don't get all the calories in it... no non-essential amino acids... only the essentials... but they are designed to match the exact ratio of aminos in the human body - so it is much more effective. So, having 1 serving of humapro would yield the same muscle building/preserving protein that you would get in 28g of protein, minus the calories (because the extra just isn't in there)
tammyp
02-07-2012, 05:08 PM
looks good to me.
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