Looking for the perfect body building diet

[bigpapapump2016]

Im trying to get my body into shape. My training is pretty good but I am still missing the puzzle piece.My current diet is absolute shit. I was wondering if you guys had a good sample diet i could follow. Right now im 260lbs 6ft2, im pretty bulky but I want to cut some bloat and get ripped. What do you guys got for me :)

[bigpapapump2016]

The reason I ask is because everyone always says, diet is the key to body building and they all talk about having a "clean" diet. Im just curious what a "clean" diet is for you, so I can get on one. Thanks

[gsxr750]

Here's one of Simon85's diets, worked great for him for cutting up.. and pretty easy for preparing ( and not too expensive to run with )

Meal 1 6 whole Omega-3 eggs

Meal 2 8oz chicken with 60g of walnuts

Meal 3 50g whey isolate with 2 tbs of PB

Meal 4 8oz of steak with 1 cup asparagus with 1 tablespoon of olive oil

Meal 5 50g whey isolate with 2 tbs of PB

Meal 6 6 whole Omega-3 eggs

[Gib]

You probably already know waht a clean diet is: No junk food, no sugar, no fast food, no candy, lots of veggies, fruits, lean meats.

Go to the Torrent thread in the Technology section, there are some nutrition e books for download on that thread that will be a huge help to you.

Good luck bud!

[bigpapapump2016]

thanks for all of the help so far guys, this place is great!

[bigdaddydrew123]

for cutting simons diet above is great,palumbos diet or similar,you cab shed bf pretty quick with that,but id put a cheat day once /week on that

[L3]

i disagree on the cheat day only because some people take it too far... i would go with a "cheat meal" once a week, preferably for bfast so you can run off it all day

[trykillthis]

Cheat meals should be the last meal of the day. You want your body to soak up as much as you can so that it doesn't switch to a starvation mode. I believe Palumbo calls for one cheat meal a week, and it should be the last meal of the day.

[L3]

i argue the point is that your body DOESNT soak it up... why would you want to do that? if you're eating 6-7 times a day you'll already have a higher than average metabolism.

i just dont see a connection between you NOT eating the cheat meal before bed and your body storing fat... but then again im not a doctor

i just know pizza and mcdicks before bed used make me fat & pimply

maybe someone can put up a better explanation of the metabolism process while cutting????

[5151]

The best/most optimal recomp diet in existence is probably some version of CKD. The most current and refined of these would probably be either Lyle McDonald's version (I believe it is called the Ultimate Diet 2.0) or Dana Houser also did a revamped version in 2005, I believe he is coming out with another revamped version soon however. I think you have to buy the book for McDonald's version but Dr. Houser's is outlined here:
http://www.leanbulk.com/forum/bodyopus-reloaded/314-bodyopus-reloaded.html

These diets are by no means easy.

[fathead]

most experts will tell you to have your cheat meal, or cheat "portion" at the end of the day. it also helps you avoid carrying it over into a cheat day. it can be hard to stop eating junk once youve stopped, unless your sleeping.

1.5 cheat days a week is what im following (on a pros advice) and it is working nicely

[spankmonkey]

would you not agree it wold depend on your goals as to how many cals, what portions and cheat meals. For instance if you are currently trying to gain "clean" weight you would probably stick to a higher calorie diet and maybe add in one cheat meal per day. On the other hand if you are cutting fat and maintaining lean muscle you would want to stay clean and create a calorie deficeit, no?

[bigpapapump2016]

That BodyOpus thing sounds interesting. Alot of contraversal things in there. Im not sure what to think about the whole "cardio is bad for you" idea. haha Anyone care to shed any light on that?

[theboss]

i agree...i think cardio is terrible...i hate cardio....cardio is evil !!!!

[gojimmygo]

most experts will tell you to have your cheat meal, or cheat "portion" at the end of the day. it also helps you avoid carrying it over into a cheat day. it can be hard to stop eating junk once youve stopped, unless your sleeping.

1.5 cheat days a week is what im following (on a pros advice) and it is working nicely

FH is it the cycle diet(Abel) you're following? Wed night cheat and all day Sunday thing. I've had success with the idea.

[L3]

That BodyOpus thing sounds interesting. Alot of contraversal things in there. Im not sure what to think about the whole "cardio is bad for you" idea. haha Anyone care to shed any light on that?

long periods of excercise (like steady state cardio) make your body release stress hormones which actually make your body store fat...

for best results you want high intesneity training in quick intervals look up HIT or just read through the Training board theres a good discussion on this topic a while back someone posted a study

[fathead]

FH is it the cycle diet(Abel) you're following? Wed night cheat and all day Sunday thing. I've had success with the idea.

yes. thursday/sunday

[fathead]

long periods of excercise (like steady state cardio) make your body release stress hormones which actually make your body store fat...

for best results you want high intesneity training in quick intervals look up HIT or just read through the Training board theres a good discussion on this topic a while back someone posted a study

dont post opinions as though they are fact.

although i acknowledge there are more than 1 way to skin a cat, it doesnt mean one is right and one is wrong. am on an empty stomach works...

[5151]

long periods of excercise (like steady state cardio) make your body release stress hormones which actually make your body store fat...

for best results you want high intesneity training in quick intervals look up HIT or just read through the Training board theres a good discussion on this topic a while back someone posted a study

I believe you are referring to the decrease in testosterone and the cortisol increase after 45 minutes, both of which are very counterproductive to the goals of most body recompositionists.

[spankmonkey]

you just gotta love cardio alittle and it will do you good. Short intense sessions with HR up around 140. imo

[Gib]

Run sprints if you want a short bu intense ardio session.

For Eg.: run the 400 meter race (full effort), rest roughly twice the amount of time it took you to run, then run it again.

DO that for 5 or so "rounds" and you will have healthy heart and lungs without hours on the treadmill.

[5151]

Run sprints if you want a short bu intense ardio session.

For Eg.: run the 400 meter race (full effort), rest roughly twice the amount of time it took you to run, then run it again.

DO that for 5 or so "rounds" and you will have healthy heart and lungs without hours on the treadmill.

Lifting keeps my heart healthy:)

[trykillthis]

i argue the point is that your body DOESNT soak it up... why would you want to do that? if you're eating 6-7 times a day you'll already have a higher than average metabolism.

i just dont see a connection between you NOT eating the cheat meal before bed and your body storing fat... but then again im not a doctor

i just know pizza and mcdicks before bed used make me fat & pimply

maybe someone can put up a better explanation of the metabolism process while cutting????

I just seen the answer to this in the latest MD Mag straight from Palumbo himself.

"Try to have a RE-FEED or Cheat meal once a week to keep your active thyroid hormone (T3) optimized. Remember T4 (inactive) to T3 (active conversion in the body is dictated by insulin. When you diet on very low carbs for consecutive weeks, T4 to T3 conversion slows down. Throwing a high carb meal in once a week will ensure that this conversion process continues at optimal levels."

Sorry to dig up an old thread but I knew there was solid science behind the cheat meal reasoning. I just had it a little confused in my head.

[Musclehead]

I don't think a cheat meal will really do much, but a total cheat day will definitely jack the metabolism. You don't even have to eat junk food, just having a higher than normal carb/calorie intake does the trick.......but eating junk food is fun :)

[canadianmuscle0803]

in all honesty it really depends on your body type, some might argue but i think a key factor in loosing body fat is restricting your insulin response, a guy your size maybe a keto diet ei. Palumbo diet would work well depending on your sensitivity to carbs.. personally i need my carbs every meal, 1 rule of thumb, eliminate 1 of the 2 macro's (carbs or fats) and you will loose weight.. its fairly simple.

[trykillthis]

Yeah I've seen that somewhere too.

PROTEIN + CARB = OK
PROTEIN + FATS = OK

CARBS + FATS = NONO

[Ritch]

Yeah I've seen that somewhere too.

PROTEIN + CARB = OK
PROTEIN + FATS = OK

CARBS + FATS = NONO

It really dosen`t have to be any more complicated than that. The rest is figuring out little details like total calories and tinkering with portion control at certain times of the day. Maybe having more calories on training days throwing in a cheat day once a week or so, what types of cheat foods don`t screw up your body too much...