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Nutrition, Diet and Supplements Discuss nutrition, diet, cutting and weight loss. Supplement discussions as well.

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Old 06-12-2011, 11:59 AM   #21
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10th June - training day

7:30 Protein Shake with skimmed milk (45g p/21g c)
10:15 Train - 15g BCAA's
PWO - USN Creatine Anabolic + whey with water (35g p/45g c/5g f)
1:30 Cous cous with chicken, cheese and salad (50g p/47g c/25g f)
4:30 Pork Loin Steak (44g p/10g f)
8:30 Salmon (38g p/2g c/20g f)
10:30 Crackers and cheese (15g p/10g c/20g f)

Totals;
Calories 2128
Protein 227
Carbs 125
Fat 80

11th June

8:30 shake with milk (45g p/21g c/2g f)
11:45 hard boiled eggs (32g p/25g f)
12:50 oat biscuit (2g p/7g c/4g f)
4:30 shake (37g p/5g c/3g f)
5:30 3 slices of corned beef (27g p/1g c/15g f)
6:30 curried chicken (50g p/10g c/28g f)
8:30-9:30 15g BCAA's
10:15 Cheese and pickled onions (12g p/17g f)

Totals;
Calories 1842
Protein 205
carbs 44
fats 94
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Old 06-13-2011, 03:19 AM   #22
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12th June - Training Day

10:30 BCAA's whilst Training
PWO Shake (with water) USN Creatine Anabloic with 1 scoop gaspari Myofusion (30g p/50g c/2g f)
1:00 Baked Potato with piri piri chicken, cheese and salad (50g p/50g c/35g f)
5:30 Whey with water (30g p/5g c/3g f)
8:00 Curried chicken (leftovers) aprox (20g p/5g c/12g f)
9:00 Scrambled egg and bacon (40g p/5g c/31g f)
10:30 crackers and cheese (15g p/10g c/20g f)

Totals;
Calories 2175
Protein 185g
Carbs 127g
Fats 103g

I havent weighed or measured yet, but trousers felt a little loser this morning, I could be imagining it though...

Carl.
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Old 06-13-2011, 08:01 AM   #23
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Old 06-14-2011, 04:20 AM   #24
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13th June

7:30 shake with milk (45g p/21g c/2g f)
11:00 chicken Salad with olive oil (35g p/10g f)
2:30 Tuna – Tin (36g p)
6:00 Shake with water (37g p/5g c/3g f)
9:45 Pork loin steaks, cheese and salad (82g p/2g c/65g f)
+15g BCAA’s throughout the day
+ 50g Cashew Nuts (10g p/10g c/24g f) throughout the day

Totals;
Calories 2068
Protein 245g
Carbs 38g
Fats 104g

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Old 06-14-2011, 04:34 AM   #25
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Good work. You must be losing weight with that?!?!

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Old 06-14-2011, 04:38 AM   #26
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Good work. You must be losing weight with that?!?!

LtL
I weight tomorrow mate as it will be a full week then I dont mind the weight so much, as long as i can lose some inches off the waist

Carl.
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Old 06-14-2011, 04:44 AM   #27
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Yeah I know what you mean. I will probably tighten up a bit once the baby arrives and Mrs LtL stops buying cake for dessert every night

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Old 06-14-2011, 04:59 AM   #28
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Yeah I know what you mean. I will probably tighten up a bit once the baby arrives and Mrs LtL stops buying cake for dessert every night

LtL
HAHA, yeh all i have done really is cut out the crap, up the fat a bit and drop the carbs in the night. Hopefully it will work a bit

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Old 06-14-2011, 08:11 AM   #29
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OK so I have been schooled a bit in the SB by Bigg55 and RichKnapp, so things are gonna get serious as i am NOT one to take such great info lightly...

Basically I am gonna stick with doing what Im doing so hardly any carbs on Non-training days (carbs mainly coming from veggies, and milk), then on training days I will have the dextrose PWO (50g) and then carbs in a PWO (again about 50g).

I will now though be adding a 're-feed' day (not to be confused with a carb up) where i will eat as i am on a training day, just with mor carbs. this willbe once a week (not once every 4-5 days as was planned as am old and will add too much fat) and hopefully i will rotate it on to a training day for maximum carb absorbtion.

Other points I picked up from them.

1. Dont have a cheat Day, have a cheat meal. A lot of people confuse a re-feed with a cheat day. it is not. Cheat day = eat anything, Re-feed = eat as you do normally (ie clean) but with more carbs.

2. The longer you diet the more sensitive to fat and muscle gain you become, so that cheat day could lead you with 2-3g of fat and another 3-4g of water weight.

3. I should be 1-2g heavier the day after the re-feed so not to sweat the extra weight

4. Muscles will flatten out the longer you are without carbs so dont worry if im looking smaller

5. The re-feed is very importnant other wise the body can become catabolic and will actually start holding on to fat. Plus it keeps you healthy, the younger (faster metabolism) the more re-feeds you may need

good stuff guys... Thank you (please feel free to add in anything i have missed )

Carl.
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Old 06-15-2011, 03:03 AM   #30
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14th June

7:30 shake with milk (45g p/21g c/2g f)
11.00 chicken salad with mature cheddar cheese (50g p/40g f)
2:30 Ground Beef Bolognese (42g p/32g f)
5:30 Shake with water (37g p/5g c/3g f)
6:30 1 Slice homemade Pizza (10g p/15g c/10g/f)
9:30 Pork Loin Steaks (45g p/25g f)
+15g BCAA’s throughout day

Totals;
Calories 2088
Protein 229g
Carbs 41g
Fats 112g

Also weighed this morning (15th)...

Down 3.5lbs and 1/2" lost off the waist in a week

Im thinking a lot of the loss will be water as i have dropped carbs quite a bit, plus i have only done one cardio session this week too

Carl.
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