Weight lifting diet question.

[HOOT]

C/O Tron_fdc

Diet Plan (Excel)

[Tron_fdc]

Originally Posted by HOOT

C/O Tron_fdc

Diet Plan (Excel)

nice!

This is a plan that I use basically as a lead up to an 8 week cycle if I'm training fairly heavily. It's a basic guideline (notice there are no food weights; I don't usually get into weighing portions because I'm not that anal) and the Sunday "eat anything" is my couch routine of sitting around eating pizza. My trainer loses his mind when I tell him I do it, but it's unbelievably hard to stick with something that strict day in and day out, carry it out every day of your life, and not reward yourself at some point.

When I get into the heavy 8 week training plan, I basically substitute the dinner plans with whole grain brown rice, chicken and california veggies. It's not that easy to do though, because it gets really bland. Zero alcohol, and ONE cheat meal a week, which is usually a burger or steak. Minimum 4 litres of water per day as well.

There are also fish recommendations (Tuna and Sardines, both in water not oil) but I generally don't like seafood all that much so I cut it out.

[missdpuck]

I've been doing some research on the glycemic index thing. It isnt a fad or anything , it seems to make sense and it's what several of you are pretty much doing. Low glycemic index foods release sugar into the blood at a slower rate so you dont get hungry as quickly. When my trainer said not to eat peanut butter on whole wheat bread its because I'm trying to lose weight quickly. Whole wheat bread in general has a higher GI than say 7grain bread and its better for me to eat egg whites. Being a vegetarian makes that real boring for me!!! But yeah get something high GI after a workout like recovery drink or powerbar. I'll post a link when I find it.

[missdpuck]

Here are 2 GI links --if nothing else they are interesting and helping me plan my diet. Everyone's insulin response is different though . Hope it helps somebody. http://www.glycemicindex.com/ and http://www.sciencedaily.com/releases...0726183614.htm

[soulchoice]

Originally Posted by GreenLantern

Thanks for the tips so far guys a lot of good ideas here, I appreciate the help.

soulchoice; I am about 75% cut, 25% bulk at this point. I do lots of reps with lighter weights for cut, but for certain exercises I will keep it heavy because I still want to build that muscle up. (basically just bicep exercises)


I do need to start eating eggs, I haven't even had them in my diet really and that is a no no for sure. I am going to try doing a shake, not protein but just a regular shake, before my work out now with a granola bar. See if that can't keep me afloat, I also picked up a new multi vitamin to see if maybe a change will help things progress a bit better.

Water thing is so true as well, I am going to make an effort to drink about 3-4 big glasses of water every night now between supper and bed time, to make sure I am properly hydrated for the next day.

Are you still initiating compound movements for some excercises? When you say you primarily do heavy with biceps, which ones are you talking bout(barbell curls, concentration curls, rope, etc?)

If cutting is a big part of your regime and would like to still add muscle, you really need to watch your complex carb intake after 5pm. Get most of your complex carbs in the AM and afternoon, so you have the rest of the day to burn them off. You do need more than a bowl of cereal in the morning.

Along with vitamins, BCAAs are always a good thing for you as well, from a supplementation perspective. Its good that you are asking bout diet though, as diet really is 70% of the battle, whether bulking or cutting in any workout program. Doesnt matter how much you train, if your diet is not in line, you wont see the best results you can achieve.

[GreenLantern]

Alright this is getty way to complicated for me lol.

Alright so if I have my multi-vitamin, my bowl of cereal, and I add in a Protein shake. Which for me consists of Juice or Milk + Protein mix, would that be a good base to start working out on? Also my time table just shifted so I start class at 11 now, so I will be working out right in the morning.

I chugged like 5 glasses of water last night, and another three this morning, and my cardio was better, not sure if it was mental or what but I just felt overall better. So I love that idea and will keep going on it.

As for complex carbs, and cutting down on them after supper, what counts as complex carbs? Usually I snack late night on yogurt, cereal or if i feel like being a fatty fat fat fat, I will eat a bag of Quaker Crispy Tortillaz. Which are like a baked form of chips, still not great for you, but I think they might be a bit better?

I also find myself eating late lots of times, not by choice, like 7:30 or so, that is way to late to be eating supper right? If I started cooking my own meals I could stick to Trons meal times for night at least, that would probably be a start.

But I guess it makes sense that I need to slow down on eating at night since all of my training happens so early in the morning. So basically I should focus more on eating early in the day, and cutting it off completely by like 8?

[GreenLantern]

Also tron I should add I don't suppose you have single serving recipes for your dinner meals do you? The Chili Chicken etc..

[GreenLantern]

Bump Still looking for some answers my good friends.

[Tron_fdc]

Let me preface this by saying that I'm not a trainer, but I've trained in just about every way imaginable. Right now I'm with this guy http://www.pb-training.com/ who is a friend of mine, and I've learned more in the last year than I've learned in the last decade. He trained the Olympic Skeleton team, and although he's demanding he gets results. A few things that he's big on:

Hydration. Water intake and proper hydration is HUGE, but slamming back 5 glasses of water all at once isn't going to do much, because your body can't absorb it that quickly. Try spreading it out over the day.....I usually put back about 8 litres over 12 hours. Yes, it's excessive but I find that when I'm hungry or need a diet coke fix (which I've managed to stop drinking) I tend to reach for the water bottle. Getting up and walking to the water cooler also gives me an excuse to leave my desk when my eyes are burning from staring at CP all day. I also dehydrate myself quite a bit....I run up to 4 days a week, weight train 2 or 3, hockey 2 days a week, and try to get into K-country biking once or twice. If I don't drink enough water I feel hung over every morning.

Sleep. If you're not getting enough sleep you can't mentally focus on your training, and you start getting pretty lazy with workouts. If you lose intensity you're not going to get very good gains. I'm supposed to be writing down my heart rate first thing in the morning and throughout the day, which apparently tells you if you're sleeping properly. I don't do it though.....I'm not training for the friggin olympics so I "forget" to do it every morning.

Diet. Like Soulchoice said, it's at least 70% of your weight loss goal. Going for a 30 minute run isn't going to compensate for a dozen beers and the hamburger people scarf down afterwards. I also avoid red meat and a lot of dairy products, because your body has a hard time digesting them. I found that as soon as I cut those 2 things from my diet I lost 5 lbs straight away. I've also gone vegetarian, but that made me feel like I was sleep walking all day for about a year. And I hate Tofu.

Alcohol. It dehydrates you quite badly, so if you go boozing be prepared to take at least 3 days to hydrate again. My trainer knows INSTANTLY on Monday if I've been out on the town that weekend, because my muscles can't sustain a lot of the lifts I was doing a few days prior. So stay away from the booze. A quick FYI....you can tell if you're dehydrated by looking at your sock lines on your calves. If your socks are leaving big indentations around your legs you're bloated. I was getting caught by my trainer all the time for drinking on the weekend, and that's how he was doing it. Now I wear ankle socks.....

My best suggestion is to get into a routine, and follow it as best you can for a few months. I tend to change mine every once in a while to avoid the monotony of egg whites every morning, and do things like rotate cereal and yoghurt in every once in a while. That way you don't wake up one day and say F$%K this, I'm eating bacon every day the rest of my life.

Oh yeah, if you do my diet plan get ready for some pretty violent mood swings. It cuts a lot of sugar (refined or otherwise) out of your diet, which a lot of people don't even realize that they eat. I went absolutely MENTAL for about 2 weeks, and turned into a raving lunatic when I lost my temper. My girlfriend at the time told me she would rather have me pudgy and calm than ripped and an a-hole.

Good luck!

[Tron_fdc]

Originally Posted by GreenLantern

Also tron I should add I don't suppose you have single serving recipes for your dinner meals do you? The Chili Chicken etc..

I usually use a crock pot to cook it because it's easier to toss all the ingredients in before you leave from work, put it on low, and when you get home it's ready to eat. That and you can freeze the leftovers for lunches.

I have the recipe at home, but it's basically the same as this:

http://www.fitnessandfreebies.com/lo.../lowcal21.html

[GreenLantern]

Alright Tron thanks for that post, and thanks to everyone who pitched in for this thread, I appreciate all the feed back.

Sleep is something I can finally catch up on now that I am done work for the summer, I've heard if you are over tired a good way to re charge your batteries is 15 hours un interupted, I got that on Sunday and have felt great all week. I go for 7-8 hours a night and almost always get it without interuptions.

Hydration is something I started working on this week as well, I am very bad for grabbing a juice with sugar, or gatorade etc.. I don't drink a lot of pop, but when I do it is Diet Pepsi. I started grabbing a water instead of the juice now, and am focusing on drinking multiple glasses a day while I am at home. I noticed I am peeing a lot more but I think as I get in the habit and start spacing it out better I will handle that more easily.

I am going to start doing a nightly supper that I prepare from either your recipe list, or something similar that I can find. I figure if I can keep up a good breakfeast, Cereal or Egg Whites + Protein shake before I hit the gym, and a good balanced protein heavy supper, having that lunch meal tossed up in the air shouldn't be quite as bad. At least 2/3 has to be better than 0/3. For the first year I lifted weights I never even ate breakfeast :/


The only thing that still confuses me is this carb heavey foods after supper. I have been bad for snacking a lot late at night. Target foods that I would want to snack on if I have to passed 8 P.M. would be yogurt, cereal, fruits, carrot sticks?

[missdpuck]

I talked to my trainer today and that's what he told me to eat at night. Even though some fad diets do use the glycemic index it's not just for fat chicks and diabetics. The slower (and lower) a carb releases sugar into your bloodstream the less likely you are to feel hungry. Whoever made the suggestion to eat oatmeal is right on because it is a good carb, low on the GI. But since watermelon has so much sugar youd skip that. Oddly enough red cherries are ok but I think the Rainier ones arent..I could be wrong. Works for me..I have abs for the first time in my life and I amaze my trainer.