PTAaron's "Shape up challange" diet log

[PTAaron]

Okay... I guess I'll keep a diet log on here to keep myself in line.

I honestly don't have a plan yet... but I do know that whatever it is going to be starts today!

Last night I had my last "fun" meal for a while... and ate waaaaaaay too much sesame chicken with fried rice.

I bought a 4lb brisket and broiled that yesterday... now it is neatly sliced up in a tupperware container in caseI want a snack. Also bought a ton of brocolli and asparagus (yay smelly pee!) to snack on.

Rough plan will be Pre/post workout carbs from Swedish Oat starch on weight training days, minimal carbs throughout the day - mostly protein and vegetables. Moderate carb-up day on Sundays. I'll figure out calories and portions at some point today... I've been avoiding thinking about it because it depresses me ;)

Meals so far today:
2 scoops SuperPump250 with beta alanine added
2 scoops SOS, 3 scoops blended whey protein.

Headng to gym in a minute or 2.

[PTAaron]

Post workout shake: 2 scoops SOS, 3 scoops PeptoPro, 4g CEE, some sea salt.

Noon: 4 hard boiled eggs, 1/2 cup almonds, 3 Arson capsules, 1 tablet of Beta Glucans, True Protein Joint Support Formula, Animal Pak.

3:00: 10oz broiled brisket, asparagus

[the id]

Compared to the miniscule amounts I'm eating, that seems like a lot.

[PTAaron]

You don't need to starve yourself to lose fat ;)

[PTAaron]

6:30 - 4 scoops of blended whey protein in water (meant to be 6:00 - but had a rough time getting away from my patients because we had no tech today)

9:45pm - 3/4lb (uncooked weight) ground turkey and a large bowl of fresh broccoli.

midnight (will be) - 1 cup cottage cheese also beta glucans, joint support formula, and true protein sleep aid.

[massivefreak]

Well done! Very much like my plan will look like soon. Do you prefer turkey to beef for some reason or is it just a matter of cheap lean meat without paying thru the nose?

[PTAaron]

Cheap lean meat at Costco.

I also picked up some of the frozen 90/10 ground beef they sell at Costco... pricing is about the same as the ground turkey. Turkey is 97/3, so it requires less rinsing after cooking.

I'm still debating which fat burner to go with... I was considering going the ECA route, but I dunno... I may try Liquid Clenbuterx by VPX if I can find a good deal on it. I've heard good things...

[PTAaron]

...also the turkey tastes pretty good with taco seasoning on it, can't really tell it isn't beef.

[massivefreak]

Yeah I used to use it in chili.... was just curious. When are they going to start giving bodybuilders a big volume discounts on 50lb sacks of meat? Maybe True Protein can start selling it in 50lb increments with chilled and insulated packaging shipped overnight?

Only issue I see with it is you're going to need a kidney and liver transplant with all that protein so I hope you have a donor lined up. I hear you shouldn't have more than 30g of protein per day and should eat a mostly processed grain diet of 95% carbs, 4% protein, and no more than 1% fat. Veggies are okay but stay away from beans - they have protein too.

[PTAaron]

I should be ok... I plan to drink 38 gallons of water per day to stay hydrated while doing the 3 hours of kettlebells every morning and the 3 hours of HIIT every evening.

[massivefreak]

I should be ok... I plan to drink 38 gallons of water per day to stay hydrated while doing the 3 hours of kettlebells every morning and the 3 hours of HIIT every evening.

Um I didn't see you mention 8 hours of steady state cardio in the afternoon?

[PTAaron]

Um I didn't see you mention 8 hours of steady state cardio in the afternoon?

I planned that... but then I realized it would be very challenging to treat patients that way.

[massivefreak]

Guess you'll have to stop sleeping then, or eat 300 cals a day your choice.

[Scott21]

Cheap lean meat at Costco.

I also picked up some of the frozen 90/10 ground beef they sell at Costco... pricing is about the same as the ground turkey. Turkey is 97/3, so it requires less rinsing after cooking.

I'm still debating which fat burner to go with... I was considering going the ECA route, but I dunno... I may try Liquid Clenbuterx by VPX if I can find a good deal on it. I've heard good things...



ECA is over rated and it ****s with your CNS recovery big time! Clen is a better option. I only took ECA when I took a break from clen, neither of them will work miracles and you don't necessarily need them. I like clen cause it kept me dry and hard, I hated it, cause it makes you flat as a pancake, and increases appetite. However I think Clenbuterx is some kind of wannabe fat burner with a deceptive name. They don't have the 90/10 at Costco here, so I always get the lean steak and cut out the fat, but I go to trader joes and get the 96/4 beef. Dont do anything drastic on your diet yet, trust me. Or you'll have to eat like a female supermodel with big tits just to get under 15% bodyfat. Carb cutoffs, and a little morning cardio are your best option, and don't take fat out of your last meal, it will keep you satiated so you don't wake up hungry and start snacking. That doesn't mean add 3tblspns of EVOO to your last meal either, lol. Pick almond butter over peanut butter, or just almonds. (I swear even the natty PB makes me soft), omega 3 eggs over regular eggs. One good trick later will be to drop carbs from your PRE-Workout meal (unless you workout after breakfast), that way your more depleted and you will burn more fat after your workout regardless of taking CHO's pwo. Just my 2 cents.

[mouth]

when you guys are talking about meat and saying "96/4" and stuff...what does that mean?

[PTAaron]

Mouth: 96/4 is the Lean/fat percentage of the meat. Ground chuck is usually 80/20 for example.

Scott: thanks for all of the input. I'm not going to be taking clenbuterol... I am talking about the wannabe fat burner. I've seen good reviews on it from reliable people - not the advertisements ;) If I can't get something over the counter I don't take it, just a personal rule I have - I don't have a problem with what other people choose to do though.
I workout within an hour of waking up - I BADLY hit a wall at the gym without pre-workout carbs. I gets ugly. There were a few times in the past where I had to sit at the gym eating sugar packets after my workout to keep from blacking out! LOL!

[mouth]

so....96% is goodness...and 4% is fat?

[PTAaron]

You got it.
Generally the higher the "lean" number the higher the price... so a lot of people go with the leanes they can afford then after cooking it, wash it in hot water to get rid of the loose fat.
I brown it in a pan, throw it in a strainer, and rinse it even if it is lean to start with.

[Scott21]

Mouth: 96/4 is the Lean/fat percentage of the meat. Ground chuck is usually 80/20 for example.

Scott: thanks for all of the input. I'm not going to be taking clenbuterol... I am talking about the wannabe fat burner. I've seen good reviews on it from reliable people - not the advertisements ;) If I can't get something over the counter I don't take it, just a personal rule I have - I don't have a problem with what other people choose to do though.
I workout within an hour of waking up - I BADLY hit a wall at the gym without pre-workout carbs. I gets ugly. There were a few times in the past where I had to sit at the gym eating sugar packets after my workout to keep from blacking out! LOL!



Sounds good, like I said it's over rated anyways!

For ECA, get some lipodrene, I don't care what's out there this is still the best in the market. My friend who competed in the Olympia would get free stuff sent to him all the time from other companies trying to get him use his stuff. He would still pay for this http://www.lipodrene.org/25/ and just give the others away.

Anyways, yeah man, without carbs it will take you about 10 days to get use to it. Its your brain struggling to find glucose, but like I said I wouldn't recommend and it can be used as a last resort. But during those days your gonna feel what a hypoglycemic person goes through day in and day out, lol. Regardless if it's your morning, i would never skip it. One plan people use when they get in their final stages is Go pro/carb, then pro/fat (or pro veggies) then hit the weights, which can cause a super depletion, especially on leg or back days. But again you don't have to pull that card now, I went from 14-10% without ever going under 200, However when I went from 28%-8% I had to go no carbs for 7 weeks at the end of my diet, yes, no carbs, it was a pain in the ass but my own fault for eating like **** and getting so fat.

[Scott21]

You got it.
Generally the higher the "lean" number the higher the price... so a lot of people go with the leanes they can afford then after cooking it, wash it in hot water to get rid of the loose fat.
I brown it in a pan, throw it in a strainer, and rinse it even if it is lean to start with.



Hence in the ghetto people are fatter!

[PTAaron]

I'll look into the Lipodrene, thanks for the suggestion Scott.

[PTAaron]

Diet so far today:

Pre WO: 2 scoops SOS, 3 scoops whey, 2 scoops SuperPump250
Post WO: 2 scoops SOS, 4g cee, 3 scoops peptopro
12:30 - 4 hard boiled eggs, 1/2 cup almonds, animal pak, beta glucans, joint support capsule, Arson (3 pills)

[PTAaron]

3:15- 8 oz broiled brisket, asparagus

*note* this weeks meals will all look pretty similar...

[PTAaron]

6:15 - 4 scoops whey protein

(planned)9:15 - 3/4lb (uncooked weight) ground turkey, brocolli

(planned)midnight - 1 cup cottage cheese

[PTAaron]

Additon: small (2" x 2") square of cake...
Left over wedding cake that we froze last year to have for our anniversary... had to have some since we just got done thawing it out.

Will be saving some for Sunday's carb up... but no more until then. It was actually still REALLY good!

[PTAaron]

Wednesday:

Pre-workout: 10oz of water ;)
Cardio
Post Workout: 3 scoops whey, 2 scoops SOS
12:15 - 4 hard boiled eggs, 1/2 cup almonds, animal pak, beta glucans, joint support pill, 3 Arson capsules
3:00 - 8oz broiled brisket, asparagus

Getting bored reading this yet? ;)

Bodyweight today: 257lbs.

[PTAaron]

6:15 - 4 scoops whey
9:20 - "Sherwood Salad" with 2 chicken breasts on it - went to the local brewery (Sherwood Brewery) ... salad was lots of different types of lettuce, cashews, fetta cheese, and chicken breasts cut up on top of it.
Midnight - 4 scoops whey - don't feel like eating again.

[PTAaron]

Diet was a bit of a disaster today...
We were doing a lot of driving around and I failed to pack my food!

Meal 1: 2 scoops SOS, 4 scoops whey
Meal 2: waaaay too long after meal 1 ... Double quarter pounder with cheese from mcdonalds - no bun.
Meal 3: also waay too spaced out from meal 2 - 2 burger patties with swiss cheese ... I ordered 2 more as soon as the first 2 came out, server screwed up - and 40 minutes and no meal later we left.
Meal 4: double quarter pounder with cheese - no bun, instead wrapped in lettuce.

Now McDonalds was not my first choice... but it was best available choice. They actually serve the burger on a plate with lettuce under it when you order it with no bun - and it is pretty damn good!!

Later we went out with Tracy's parents, and I decided to stick with my no carbs plan - even though the restaurant (brewery) they chose had nothing on the menu to fit the bill. Luckily they accommodated me and only charged $6. The server screwed up the second order - she failed to pass the info on to the kitchen!!! :angry:

Ended up hitting McDonalds again for more calories later.

Sunday will be carb up day - I can't wait!!!! 500g of carbs - here I come!!

[PTAaron]

Carb up day today... goal of 500g carbs and 200-300g protein, fat will be "incidental" today with no planned protein/fat meals.

Started out the day being really annoyed that I can't seem to find the liquid center gummi life savers anywhere!! Had to settle for liquid center sour patch kids :(

Swedish fish - 1 serving, Sour patch kids (liquid center) - 1 serving: 65g carbs
Reeses Puffs Cereal with nonfat milk: 2 cups cereal, 1 cup milk - about 65g carbs

[PTAaron]

Swedish fish - 1 serving, Sour patch kids (liquid center) - 1 serving: 65g carbs
Reeses Puffs Cereal with nonfat milk: 2 cups cereal, 1 cup milk - about 65g carbs
Sour Patch Xploderz) 1.5 servings 49g carbs, Twizzlers 1 serving 31g carbs, Swedish Fish 36g carbs - Total 116g; 4 scoops whey protein shake

[PTAaron]

I gained 3lbs over the course of the carb-up day from glycogen and water storage ... there was more food consumed that day, but I get the feeling no one really cares, so I'm not gonna post it up. ;)
It mostly involved more cereal, more candy, and a piece of cake... with a few more 4 scoop whey shakes.

Bodyweight today is 254lbs though, so thats not bad!

[massivefreak]

R we having fun yet?

[PTAaron]

Brain not well function carbs without.

[Corleone]

Aaron, carbs are the devil. The brain just thinks you need them... wait till those Ketones care kicking ass and taking names. I hated cheat days because you look super puffy, it's hard to learn right when your body's glycogen levels are full. I personally would stop after that, I wouldn't do a full weekend of even day of binging.

My diet now is all kinds of weird but I decided November is contest time. I'll post pics when I feel I have better progress of before and after. I have been on for 3 weeks thus far, 8lbs down and 3.7%bf melted away.

[Scott21]

IMHO, if your not going for a contest (well this is kind of a contest, lol) and you don't need to be in shape pronto, keto diets are a disaster for long term results. People usually gain a ****load back as soon as they stop the diet. A moderate carb diet is a much better approach. When I went keto I gained 25lbs in four weeks. My last cut where I ate from 150-300 grams of carb, I only rebounded 4lbs in three weeks.

[PTAaron]

I normally only eat around 200-300g a day of carbs, so for me this is just a "reduced carb" diet.
Except today, where for some retarded reason I skipped my morning carbs. Now I am irritable as hell since I've had 0 carbs (except incidental carbs) since yesterday morning.

I'm not worried about a big rebound effect, simply because I was eating like crap in the past - so keeping it clean should allow me to maintain my BF levels even when I increase calories again