Guide To Eating

I know DIESEL has gone over some of this in his guides but I just wanted to elaborate a little further on it.


Hints To Lose Fat & Tone Muscle
=======================

--> Focus on daily behavior as opposed to
results.

--> No Carbohydrates after 6pm (rice, potatoes,
pasta, bread, etc.) see authorized
foods list cut out guide below.

--> Do 20-60 minutes of cardiovascular exercise
2-6 times per week.

--> Drink 1 gallon of water per day minimum.

--> Eat 1-2x your lean body weight in grams of
protein daily.

--> Eat every 3 hours. This keeps your metabolism going in order to
burn fat and calories.

--> Prepare your meals ahead of time so they are ready when it's
time to eat.

--> Eat before you get hungry. This keeps you from getting hungry
and overeating.

--> Take Sundays off as your FREE day.

--> Take glutamine with a long-term protein


List of Clean Foods - download print out and post on refrigerator.

Proteins
======

Chicken Breast
Turkey Breast
Lean Ground Turkey Breast
Swordfish
Orange Roughy
Salmon
Tuna
Crab
Lobster
Shrimp
Top Round Steak
Top Sirloin Steak
Lean Ground Beef
Buffalo
Lean Ham
Organic Eggs
Cottage Cheese
Filet Mignon
Ahi
Tri Tip Steak


Carbohydrates
===========

Baked Potato
Sweet Potato
Yam
Squash
Pumpkin
Steamed Brown Rice
Steamed Wild Rice
Oatmeal
Barley
Beans
Corn
Strawberries
Honeydew Melon
Apple
Orange
Yogurt
Whole Wheat Bread
Grits
Cream of Wheat
Whole grain Pasta


Vegetables
========

Broccoli
Asparagus
Lettuce (Dark Green)
Carrots
Cauliflower
Green Beans
Green Peppers
Spinach
Tomato
Peas
Brussels Sprouts
Artichoke
Cabbage
Celery
Zucchini
Cucumber
Onion
Celery


Fats
===

Flaxseed Oil
Virgin Olive Oil
Safflower Oil
Primrose Oil
Natural Peanut Butter
Natural Almonds
Coconut Oil

Eating Tips
========

Eat 4-5 meals per day. Space your meals 3 hours apart.

Three of the meals must contain (1) protein, (1) carbohydrate and (1) vegetable from the above chart.

The other 1-2 meals: You may use meal replacement shakes or use (1) protein & (1) carbohydrate from the food chart.

No Carbohydrates after____pm. - Specify your time 4-6 hours before bedtime.
No Fats after____pm. - Specify your time 3-5 hours before bedtime.

One serving of Carbohydrates equal the size of your clenched fist.

One serving of Protein equals the size of your flat hand.

Eat as many veggies as you want.


Good luck,

Industry

Very good post. Maybe you should copy those into each of Diesels guides to reduce the amount of questions about food.

Im printing out this one!

that's an awesome post. very specific. nice job man.

definately should be a sticky

I'll be the third man to tell you that that was an excellent post. Again I love it when people take the time and effort to summarize all the sh*t we may have heard before, but in tidbits. Printing it off as we speak

Felt obliged to post this extra segment:

FOODS TO AVOID:

pop (of any kind)
fried food
sour cream
white bread
coffee
alcohol (for the most part )
mayonaise
large portions of cheese
sausage
lard (duh)
white rice (go with brown rice)
potato chips
french fries
excessively processed meats
excessively doughy foods like donuts
excessively salty soups
excessively greasy foods like pizza
regular hot dogs
instant oatmeal
most store bought pastas (or so I've heard)
ice cream
homo milk
candy bars
any form of fruit juice that isn't %100 pure. None of that "drink", "beverage" or "punch" bullsh*t

You should avoid instant oatmeal? Why?

For 10 year olds its ok. But tt is full of sugar and additives that are junk if you're on a diet.

Useful stuff.

Sounds like a lot of it is derived from Body for Life

Excellent post

what's homo milk?

What if it's plain instant oatmeal? I buy the kind that doesn't have sugar and other sweeteners to add.

Originally posted by ReD MaFiA
what's homo milk?

Click to expand...

homogenized milk

Thats from the bodybuilding bible correct (book)? I read it a while ago and it sounds familure, it was a good read if I recall correctly.

can i eat as many fruits as i want

Originally posted by Miles Davis
Useful stuff.

Sounds like a lot of it is derived from Body for Life

Click to expand...

Body for Life didn't invest this, either. It's all common knowledge that's been around since forever.

D.

Eat your lean body weight in grams of
protein daily.

Click to expand...

Whats that mean?

Also when should I do the cardio.

Let me put it to you the easiest way I can. Whatever you weigh, eat that much protein a day. 200 pounds? Eat 200g of protein every single day. Or better yet, use DIESEL's guides for protein intake.

Do cardio whenever you feel necessary to do so. But don't overdo it... especially if you're trying to bulk. I am bulking right now and the only cardio I do is play basketball on Sundays.

ok thanks... is it ok if i do cardio almost every morning for 30mins?

** Shameless Bump **

More people need to see this so they don't ask food questions.

ok wtf this diet isnt workin im gaining weight. What should I do? Myabe I should do it diffrently becaus im younger.

This diet can be used for bulking and/or cutting. It all depends on how YOU use it.

If you're trying to lose weight then you might be eating too many carbs and/or not doing enough cardio. And if you're drinking soda, beer, a lot of milkfat or juice on the side then you're screwing yourself.

Try taking carbs out of one meal and doing an extra cardio session.

Remember that Cardio = Busting your ass and sweating like you just banged the Dahm Triplets all at the same time.

I'll give you a meal example:

Tonight I'm going to eat this for Dinner.

8 oz NY Strip Steak
Stove Stop Stuffing
Salad
Water.

For Snack Later --

Protein Shake & Beef Jerky

At bedtime --

Glutamine w/ Cranberry Juice


When I wake up I'll eat....

Oatmeal
Wheat English Muffins w/ Penut Butter
Orannge
Water

Snack --

Protein Shake & Bahel

Lunch -- (I cheat sometimes here)

Lean Ham Sandwich on wheat w/ one slice of cheese, lettuce, tomato, mustard. no mayo.
glass of milk.
some pretzels.

I also allow myself one soda or red bull a day. (im trying to bulk).

Lates --

Industry