de dante
Nutrition:
Protein Powder: I use Optimum pro complex due to its varied proteins (55gram serving) and 5 grams of
glutamine (not glutamic acid) per serving (THATS A HUGE REASON FOR ME)--I pay 38 bucks for
4.4lbs on the net (with no shipping because I buy over 200 bucks worth)--yes I go thru a bucket every 5 to
6 days, but not having to buy glutamine separately and getting in 20-30grams each day of it makes me
smile. The protein powder is the most expensive thing in my diet everything else is pretty cheap.
http://www.advantagesupplements.com/opnutprocom4.htmlA sample day for me is (with protein grams after each item) – Bulk Diet:
Breakfast: oatmeal(5) with soy grits and ground flaxseeds on top (23) a little bit of milk(2) in the oatmeal
and a protein drink (55)=85grams
After-workout snack: two potatoes(7) and a double serving protein drink in cranberry grape juice (110)
=117grams
Lunch: (quick one because of my work)-can of ravioli (11) and protein drink(65) (cup of water cup of milk
in there) =76grams
Snack: two 99cent big Macs(54) and 2 cups of milk (20)=74 grams
Dinner: 1lb of hamburger (100) cooked drained and then washed off with water thoroughly (to remove as
much fat as possible)with condiments and noodles (4) =104grams
I keep reasonably lean by taking in zero to trace amounts of carbs (found in vegetables) after 6-7pm
Night-time meal: six egg white omelet with peppers or peas(20) or roast beef cold cuts with half waterhalf
milk protein drink (65) =85 grams
That’s 541 protein grams on average and with me usually eating larger portions than measured I probably
venture toward 600 grams a lot. If you look at the food I eat its pretty cheap,specially the way I buy it in
bulk.
Sample Day – Bulk Diet - Total Calories:
1) protein drink(olive oil 600/milk 210/water 0/powder 260/flaxseed 50+ oatmeal 200+ banana
102=1420cals
2) post workout drink=3 cups cranberry juice 390, four scoops protein powder 520, 2 baked potatoes
284=1194cals
3) chicken rice casserole-cup of rice 190 chicken 581, sauce 150 , two cups milk 280=1201 cals
4) T bone steak 1419, water with lemon (trace), mashed potatoes (400)=1819cals
5) protein drink with olive oil 600/powder 260/milk 210/ water 0 and protein bar 290 = 1360
6) two cups 2% milk 280 and 2 cups cottage cheese 440=720
Total calories: 7714
Diet Philosophy: For fat sources, I like omega-3's (flaxseeds) and extra virgin olive oils (mono unsaturated
fat)--118 calories per tablespoon. I throw 2-3 tablespoons in my morning and afternoon shakes but not in
the post workout or bedtime ones (self explanatory). Go slow with olive oil or you will be seat belting
yourself to the toilet the first couple days. As far as diet I am like Palumbo in that aspect...I like high
protein, moderate (good) fats and low to moderate carbs..I eat the amount of protein grams I want to ingest
first and if its before 6-7pm I satisfy the rest of my hunger with carbs. If I go to McDonalds I'll blast as
many hamburgers as I can and skip the fries(laughing) but true. After 6-7pm I will go high protein and
trace to low carbs (example huge steak and a lot of a vegetable but no rice, pasta or bread).
This is the way I have found thru trial and error that I can keep myself and people I train fairly lean but still
have them gaining at the highest rate. I’m not a calorie counter at all. I’m a protein gram counter. I weigh
myself and others once a month on the same scale and if they are not gaining I already know they are on
high protein so I fix the problem with added mono unsat's (olive oil), flaxseeds and some extra carbs here
or there. A simple way to keep the scale going up: I run into the same problem from time to time and I
know I cannot eat any more than I do.....the savior for me is extra virgin olive oil--I work my way up to 3-4
tablespoons per protein drink...118 calories per tablespoon of a mostly monounsaturated fat (besides its
other health benefits.
10
I like people to do this at their meals:
1) pound down the protein amount they must get in first for that meal
2) add flax or olive oil to that meal if it allows i.e. protein drinks etc (and its before 6pm)
3) finally eat carbohydrates to satisfy any other hunger pangs at that meal and don’t worry about grams! If
you cut your carbs off at 6pm the night before you can pound raisin bran at breakfast and pasta at lunch etc
etc your not going to have to worry about it (your going low carb after 6pm again tonight) Off-season you
shouldn’t feel like your abstaining or dieting--hell if you want 25 chocolate chip cookies--pound them
down at 2pm (after you downed your protein drink first) After 6pm worry about carb grams --keep them
low to trace--just delete potatoes, pasta, bread, cereals after 6pm and boatload all the corn, peas, or
vegetables you want with your (after 6pm) protein sources.
Way to cut cost of eating: I buy in bulk period. I buy eggs (5 dozen), ground beef(10lb chubs), rice etc in
bulk and save a grip of money. I also always buy according to unit price which seems simple but most
people overlook it. I scour flyers for steak deals and go to the supermarket that is selling London Broils for
1.87 a LB and snatch up a slew of them. I am a stingy frugal shopper--my biggest expense is protein
powder (I use the 4.4 Pro complex). At lunchtime at work every day I go out to eat (otherwise I go nuts
eating homemade food all the time). I am "COUPON BOY" ---I get tons of restaurant coupons in the mail
and use them religiously.
Cutting Diet: Lets say "John Smith" is a 275lb bodybuilder holding 16% body fat in the off-season. He is
smooth but his heavy training and high protein eating have made it possible for his body to hold 275lbs
with probably an ideal contest weight of 226-234lbs or so. Since his present diet is allowing him to hold a
"hypothetical" 230lbs of lean mass, what do you think is going to happen on a "cutting diet"....oh he will
get ripped but probably at a 60-40 or 70-30 body fat to muscle mass ratio loss. My opinion is to leave the
training heavy and leave the diet 90% what it is. The only changes I would make are to be religiously strict
with low/trace carbs after 6pm and drop dairy 6 weeks out. Let the cardio take off your body fat!
Forty five minutes at a slightly bris k walk on a treadmill first thing in the morning on an empty stomach-on
every day except leg days will do it. Add in maybe usnic acid and a thermogenic and your going to end
up inside out shredded. That’s from a bodybuilding standpoint as I hate seeing someone gain 15lbs of
muscle from training so hard in the off-season just to panic diet it all off trying to get ripped. In a general
everyday sense for people who don’t care about losing 8-20lbs of muscle mass on their way down to
leanness,--cardio and a cutting diet will work faster for them. Again, the diet I prefer is high protein,
moderate carbs, and moderate good fats (olive oils, flax oils, EFA's)--your stomach is always going to be
full on this diet and I want it to be. A main staple of my way of doing things is cutting carbs at night.
The only carbs coming in after 5, 6, or 7pm (depending on your schedule and your meal timing) are trace
carbs found in vegetables and such.
Ven 10 Aoû - 20:26:55
