Ok...I've been doing Waterbury's Summer Project off and on because I've been in the middle of a move, and am staying with my parents until my condo closes escrow (June 1!).

Anyways...here's my diet plan, based on T-Dawg 2.0. I'll be using this with Waterbury's Summer Project. As soon as I'm settled, I'm starting WSP over again, hopefully for the last time to reach my goals.

I'm 135 lbs at 10-12% body fat right now, and I hope to get down to 6-7%. Then in about September/October I want to start my bulk.

My main questions is what foods I'm allowed to eat, and which I should stay away from. Also, I'm wondering if I should mess with the calorie count. Here are my diet plans:

Training Days:
http://i25.photobucket.com/albums/c51/jayreg/trainingdays.jpg

Cardio (HIIT) Days:
http://i25.photobucket.com/albums/c51/jayreg/nontrainingdays2.jpg

Links:
Waterbury's Summer Project (http://www.t-nation.com/readTopic.do?id=1140463)
T-Dawg Version 2 (http://www.t-nation.com/readTopic.do?id=473067)

I think you have a fairly good understanding of how the program works. With that being said, I am finishing up my last session on Sunday. You don't want to dive right into the T-Dawg diet until week two. The program is designed to let you get you accustomed to the lactic inducing regime before you cut down on calories. That's why Chad recommends to cut calories by week two.

Give it a try and see how you perform in the gym. It should be a bitch of a routine but you should recover quickly from one day to the next. Also, I can't stress enough the importance of post stretching after both cardio and weight training. It really helps in injury prevention and general recovery.

Are you planning to continue your journal while doing WSP?

I don't know how to change my eating in the first week...so I'll probably just stick with T-dawg for now...however I'm cheating more often since I'm in the middle of a move and am extremely busy. As long as I stay at the same bodyfat for now, I'm ok with it...but as soon as I'm moved and settled I'm hitting it full throttle.

I'm going to start a new journal when I restart the program...and post to it every day. Just being in the middle of move and being so busy sucks right now...and it's hard to fit everything in. I thought I could do it...but it's proving to be extremely difficult. I figure I'll use this time to tweak the eating and do some research. I also want to work on some bulking nutrition in the mean time. I'll continue to hit the gym as much as possible...which is usually 4-6 times a week so I'm doing OK there. I feel a lot better when I'm consistently in the gym, though.

Anyone? Is there a more appropriate forum I should be visiting!??

Anyone? Is there a more appropriate forum I should be visiting!??

It looks like you have it under control. Do you have any specific questions?

My main questions is what foods I'm allowed to eat, and which I should stay away from.

I'd say the same ones you're always allowed to eat, check the nutrition stickies if you haven't determined what those are.

It looks like you have it under control. Do you have any specific questions?

Just what type of carbs I should be eating and which I should stay away from. Should I not eat whole wheat bread, whole wheat english muffins, white rice etc...and just stick to grits, oatmeal, potatos, brown rice...etc?

Maybe a list of acceptable carbs would help? Also, should I stay away from Deli meat?

Just what type of carbs I should be eating and which I should stay away from. Should I not eat whole wheat bread, whole wheat english muffins, white rice etc...and just stick to grits, oatmeal, potatos, brown rice...etc?

Maybe a list of acceptable carbs would help? Also, should I stay away from Deli meat?

If you know, based on experience, that you can do just fine eating moderate amounts of WW grains like bread, english muffins, bran flakes, etc., than by all means enjoy them in accordance with the TDawg protocols. But in general, oats, grits, sweet potatoes and brown rice are superior sources for carbs. White rice or anything else "white" I'd stay away from.

Deli meat is alright, but it's more salty, processed, and fatty than the kinds of lean meats that most JSFers gravitate towards. I get the impression you want to make WW sandwiches with deli meat as part of your nutrition. That's fine, if like I said you've done it before with success in the past. But a little more effort and you could be eating a universally accepted "clean" meal instead.

Just what type of carbs I should be eating and which I should stay away from. Should I not eat whole wheat bread, whole wheat english muffins, white rice etc...and just stick to grits, oatmeal, potatos, brown rice...etc?

Maybe a list of acceptable carbs would help? Also, should I stay away from Deli meat?

Keep it mostly non processed whole foods. Deli :mad:

Food Choices
Here's a short list of suggested food choices for the T-Dawg Diet.

Protein
Whole eggs and egg whites

Beef, chicken, turkey, pork (we'd keep pork intake limited, however), and other land critters

Tuna, salmon and other water critters

Cottage cheese

Carbohydrates
Post-workout drink

Old-fashioned oatmeal

Most vegetables (Those frozen bags of mixed veggies can be very handy.)

Fats
Fish oil

Flax oil

Mixed nuts and natural peanut butter

Plus the fats found in whole eggs and beef

Note: While some saturated fat is okay on this diet, it's healthier to keep intake in check. So we suggest using fat free dairy products like cheese and cottage cheese, but don't sweat the "bad" fat in red meat and eggs. You may want to buy organic and free range animal proteins when possible however.)

Also with the reduced carb T-dawg diet I don't see much in the way of carbs. Oats in the morning and post workout carbs on weight training days basically is the quota. Veggies are another carb/fiber source as well.

Ok thanks...as soon as I move into my new place I'll stay away from processed carbs.

Are my calories look alright? I was eating a little bit less on SGX...

And am I shooting myself in the foot by trying to cut down so low at 135 lbs? :\

And am I shooting myself in the foot by trying to cut down so low at 135 lbs? :\

Not unless you're 5'3.

Not unless you're 5'3.

I'm 5'7... I'm confused?

I'm 5'7... I'm confused?

I'm just giving you a hard time. I looked at your journal and you look like you have a good base to work with when you want to start putting on some size.

If you're looking for a summer 6-pack, I think you'll be fine and you don't really have far to go. I wouldn't diet too hard, if I were you, just for the sake of possibly making some gains on this program.

I'm just giving you a hard time. I looked at your journal and you look like you have a good base to work with when you want to start putting on some size.

If you're looking for a summer 6-pack, I think you'll be fine and you don't really have far to go. I wouldn't diet too hard, if I were you, just for the sake of possibly making some gains on this program.

Ok, thanks. It's hard being in between moves and not being able to consistently get in the gym. 2 weeks and I can re-start WSP. :)