I thought I'd throw my head on the table, and see what kind of comments I get on my baseline diet. :confused:
This is a lean gain/fat loss diet
(Yes, I know that my pre and post work outs are not showing here)

Meal #1
2 whole eggs + 4 egg whites
5 oz. 93% lean beef or any lean meat
½ cup oatmeal - before cooking

Meal #2
8 oz chicken breast or 9 oz can tuna , 1 piece fruit
Or: 6 oz beef, AND ½ cup cottage cheese, ½ cup pineapple

Meal #3
8 oz. chicken or any very lean meat
6 oz. sweet potato or 2/3 cup cooked brown rice or ¾ cup beans 1.5 cup vegetables or salad with 2 TBS. Low Cal Dressing

Meal #4
6 oz beef, AND ½ cup cottage cheese, ½ cup pineapple

Meal #5
8 oz. 93% lean ground beef, lean trimmed steak, chicken or turkey breast, fish
2 cups vegetables

Meal #6
2 whole eggs + 4 egg whites, 1 cup vegetables
Or: 4 oz beef, 1 apple

bump

Well, it's not the best but it sure isn't bad by any means. Why don't you give your stats (i.e., age, weight, height) and how many calories (and the f/c/p breakdown if you can) of each meal so I can better critique the diet.

Well, it's not the best but it sure isn't bad by any means. Why don't you give your stats (i.e., age, weight, height) and how many calories (and the f/c/p breakdown if you can) of each meal so I can better critique the diet.

Please don't take this the wrong way, but if you felt that you could
critique the diet, all of the information that you're asking for is right there.

Wait: I guess you do need this 190lbs 15% (from a 9 point measurement)

To adequately critique your diet for "lean gain/fat loss" the information Karate is asking for is vital.

That diet could be a bulk diet for a 120lber vs. a severe cut diet for a 350lber. We can't tell with the information you have given, and the macro-nutrient breakdown is just plain helpful.

Please don't take this the wrong way, but if you felt that you could
critique the diet, all of the information that you're asking for is right there.

Wait: I guess you do need this 190lbs 15% (from a 9 point measurement)

:lol:

All the information is right there? Either I'm going blind or you expect me to look up the nutrition information for every meal that you layed out. I can tell you with certainty that neither of the two are going to happen.

Anyhow, the only really good meal IMO is Meal #3. The rest could use work in my opinion, but off the top of my head, I can't tell you exactly what I'd change. Micronutrient breakdowns would have helped me see what needs to be added and lost. :whistle:

:lol:

All the information is right there? Either I'm going blind or you expect me to look up the nutrition information for every meal that you layed out. I can tell you with certainty that neither of the two are going to happen.

Anyhow, the only really good meal IMO is Meal #3. The rest could use work in my opinion, but off the top of my head, I can't tell you exactly what I'd change. Micronutrient breakdowns would have helped me see what needs to be added and lost. :whistle:

OK...I'll admit, I was trying to see what level of dietary understanding the people that were giving out advice had. That particular diet was professionally done, and was based on a Gain/Lose Fat goal. As far as your statement that you could tell me "neither of which would happen" my numbers dropped to 190lbs at 11% in a 5 week period. With no cardio. During which, all of my lifts increased. (obviously)

Maybe when I asked for feedback, I should have mentioned this was a loaded question?

OK...I'll admit, I was trying to see what level of dietary understanding the people that were giving out advice had. That particular diet was professionally done, and was based on a Gain/Lose Fat goal. As far as your statement that you could tell me "neither of which would happen" my numbers dropped to 190lbs at 11% in a 5 week period.
During which, all of my lifts increased. (obviously)
Maybe when I asked for feedback, I should have mentioned this was a loaded question?

Your "professionally" done diet did the same thing that numerous members here have done.

Good job! :claplow: :rolleyes:


EDIT: When I said "neither of the two would happen", I did NOT mean anything dealing with YOU. I meant that I was not going blind nor was I going to look up the nutrition information for all your food.

definitely is a beverly international diet, i like it,, control insulin levels so your chance of fat gain is minimal with pleanty of protein to keep constant nitrogen balance,,

definitely is a beverly international diet, i like it,, control insulin levels so your chance of fat gain is minimal with pleanty of protein to keep constant nitrogen balance,,

Hey...an OCB Member!!! :tu:
I'm not surprised that you would recognise a Bev Diet...I even removed the shakes to hide it alittle bit. :lol:

Maybe when I asked for feedback, I should have mentioned this was a loaded question?
I have to ask... why did you post your diet asking for feedback if you knew that it worked well for you? Why didn't you preface it by saying, "Take a look at this diet that gave me great results."

This is ridiculous. Asking for feedback as a means to test posters' knowledge, c'mon. This is a place to give your opinions. If you want to test someone, go test someone who gets paid for giving that sort of advice.

I have to ask... why did you post your diet asking for feedback if you knew that it worked well for you? Why didn't you preface it by saying, "Take a look at this diet that gave me great results."

This is ridiculous. Asking for feedback as a means to test posters' knowledge, c'mon. This is a place to give your opinions. If you want to test someone, go test someone who gets paid for giving that sort of advice.

You're correct. I guess when I saw somebody else put their diet up, and they got jumped all over that it was horrid, I guess that I wanted to see if mine would get the same type of reaction. While it may not have been the ideal way to go about getting the feedback, no harm was done. I think if you look at any of my other posts in here, I'm basically trying to be as helpful as possible.
Like I had said, I simply wanted to see the how knowledgable the people that were so freely ripping apart members diets, or giving diet advice truely were. There was no malice intended. I'm sure that Sandy and Roger over at Beverly International would appreciate knowing that 1 out of 6 meals of one of their diets was "OK"
I did get a kick out of the fact that a competitive body builder recognized the diet right off the bat though. :lol:
I promise not to throw up anymore "loaded" posts... :d_smile:

have to love OCB,,, an awesome family of bodybuilders...everyone is always going to have differing opinions on dieting, but beverly has been in business too long to be disputed....

Looks pretty good. BUT, I would consider adding more fibrous veggies :tu:

Jason

I don't have time tonight to add it all up tonight so could you please tell me how many cals per day this averages out to? Thanks.

I'm sure that Sandy and Roger over at Beverly International would appreciate knowing that 1 out of 6 meals of one of their diets was "OK"
I did get a kick out of the fact that a competitive body builder recognized the diet right off the bat though.

According to numerous expert nutritionists/fitness consultants, i.e. Jon Berardi, only 1 of those 6 meals would be "ideal". It does not mean it's the only way, but people tend to advise based on what they have seen work. If what you did works for you great, instead of being a pompous wise-ass, offer an explanation of how and/or why it works so others who are trying to learn more, can.

I've read 100s of diets by numerous different experts out there and hardly ever are any two the same. Yet 1000s of people have benefited from them all because the bottom line is, if you follow a decent diet and especially if you incorporate weight training and/or cardio, you will lose fat. End of story.

One of my favorite examples is jeremy Likeness. The guy had only 17 percent of his diet from protein and 53 from carbs, he still is big and lean. So the story goes eat clean, have a calorie deficit and excersise and you will get there.

I don't have time tonight to add it all up tonight so could you please tell me how many cals per day this averages out to? Thanks.

Sorry Hunk, I don't claim to know anything in regards to nutritional breakdown or requirements. I think it's 4 calories per gram of protein, and carbs, and 9 per gram of fat? (or 7) At this moment, my main focus is my training, and I consider myself very fortunate to have many around me that are willing to help me with my diet, to meet my goals. Perhaps, once I get into the Nutritional part of my course, I'll be able to talk apples and oranges, regarding diets and nutritional needs with you?
If you were able, or are willing to break down the calories, and/or the p/c/f content of that diet, (I'm guessing it will exceed 3000 calories) we may be able to use this as an example that based on activity level, it is possible to actually increase caloric intake, and still lose fat.
This was given as a Lean Gain/Fat Loss diet. So if from this diet, I ended up gaining lean mass, while not gaining any additional fat, the added muscle is going to eat up more calories in the end, no?
Keep in mind that I did no cardio at all, dropped 4% bf, and almost 2" off of my waist in a 5 week period, from a diet that increased my daily caloric intake. I believe that the 2" loss off my waist was more attributed to the fact that I dropped as much sodium from my diet as I possibly could.

According to numerous expert nutritionists/fitness consultants, i.e. Jon Berardi, only 1 of those 6 meals would be "ideal".
Just out of curiosity, what is it about meal #3 that makes it ideal, yet the others are not? I don't really understand what you're talking about and I'd like to hear not just that they're not ideal, but why you think they're not ideal.

just my two cents.....

i know Beef (especially lean) isnt that bad, but im not sure I would eat it as much as u have planned out above. I would limit it to once a day....especially when cutting. I just feel something like chicken can go a much longer way because it has a good amount of protein and not much fat at all.

But thats just me :cool:

Sorry Hunk, I don't claim to know anything in regards to nutritional breakdown or requirements. I think it's 4 calories per gram of protein, and carbs, and 9 per gram of fat? (or 7) At this moment, my main focus is my training, and I consider myself very fortunate to have many around me that are willing to help me with my diet, to meet my goals. Perhaps, once I get into the Nutritional part of my course, I'll be able to talk apples and oranges, regarding diets and nutritional needs with you?
If you were able, or are willing to break down the calories, and/or the p/c/f content of that diet, (I'm guessing it will exceed 3000 calories) we may be able to use this as an example that based on activity level, it is possible to actually increase caloric intake, and still lose fat.
This was given as a Lean Gain/Fat Loss diet. So if from this diet, I ended up gaining lean mass, while not gaining any additional fat, the added muscle is going to eat up more calories in the end, no?
Keep in mind that I did no cardio at all, dropped 4% bf, and almost 2" off of my waist in a 5 week period, from a diet that increased my daily caloric intake. I believe that the 2" loss off my waist was more attributed to the fact that I dropped as much sodium from my diet as I possibly could.

Maybe I'll get a chance to add it up this weekend. I'm very interested to see to the totals as I have very similar goals and program. low-no Cardio, Heavy weights, trying to structure my diet to put on lean mass and limit fat. Of course my BF% is much higher than yours so a 4% drop would be super. .:tu:

just my two cents.....

i know Beef (especially lean) isnt that bad, but im not sure I would eat it as much as u have planned out above. I would limit it to once a day....especially when cutting. I just feel something like chicken can go a much longer way because it has a good amount of protein and not much fat at all.

But thats just me :cool:

I go through about 7-8 lbs of chicken per week. I'm definetly not afraid to eat, though I do weigh all of my meals. I think that the reasoning for going with beef, is that there's nothing better for building muscle than red meat. Beef has a higher creatine level than chicken. I buy 93% lean hamburger, and Eye Round Roasts to slice into 8-9oz steaks.
I don't really follow the guidelines for veggies on that diet though. I eat as much green leafy salads, and broccoli as I can tolerate. Also, please keep in mind that I originally removed the SHAKE option from meals 2,4 and 6, simply to show the whole food version of the diet. Plus I didn't want to throw Ultra Size, and Muscle Provider right out there, to peg this as a Beverly diet.
I'm also using up what I had (3 bottles) of AST Multi-Pro's 2x a day, as well as 3-4 Mass Aminos, and Ultra 40's with each meal.
So, I guess that some might say that this is a well supplemented diet.

Just out of curiosity, what is it about meal #3 that makes it ideal, yet the others are not? I don't really understand what you're talking about and I'd like to hear not just that they're not ideal, but why you think they're not ideal.

Well, I like Meal 1 also actually. Not crazy about the beef in the morning, but that's just personal.

Those are the only two meals with a good balance of protein and complex carbs. The rest just have protein and fruit or veggies. I see no EFAs in there and tons of beef which to me isn't healthy. I don't claim to be an expert by any means, I have just done countless hours of reading on nutrition and I've never read anything that resembled a diet like the one posted. It doesn't mean it won't work. Like I said, there are tons of different "diets" out there that I'm sure will work, but if you ask for advice, I'm going to give it based off what I've read and know to work.

Well, I like Meal 1 also actually. Not crazy about the beef in the morning, but that's just personal.

Those are the only two meals with a good balance of protein and complex carbs. The rest just have protein and fruit or veggies. I see no EFAs in there and tons of beef which to me isn't healthy. I don't claim to be an expert by any means, I have just done countless hours of reading on nutrition and I've never read anything that resembled a diet like the one posted. It doesn't mean it won't work. Like I said, there are tons of different "diets" out there that I'm sure will work, but if you ask for advice, I'm going to give it based off what I've read and know to work.

I can definetly understand why this would not look like any diet you have seen recommended for anybody. These guys diet trophy winning natural body builders. (no, I am not one of them) That diet is fairly low carb, since 3 of my meals are actually shakes, with between 4-10g of carbs each. So you are right about meals 1, and 3 being the only source of complex carbs. The beef in the morning is ok, since your body has typically been deprived of food for the last 7-9 hours, so the fat/carb meal doesn't kill you. I get my EFA's from the particular protein shakes that I use, dosed with Flax Oil. I also love Almond Butter. Sorry I neglected to add them in, but I actually added those to that diet after the fact.
The carb drop from what I was used too, messed with my head for a day or two, but my body has actually adapted quite well to the new intake. I wouldn't highly recommend just anybody on our board simply grabbing this diet and running with it, expecting similar results.
That was put together based on my body type, (mesomorph) goals, weight, bf%, and eating habits.

Damn mesomorphs :) how muchdid that diet cost you to set up?
I'm still tweaking mine, it just sucks how long you have to wait to see if its working or not...

I get my EFA's from the particular protein shakes that I use, dosed with Flax Oil. I also love Almond Butter. Sorry I neglected to add them in, but I actually added those to that diet after the fact.
The carb drop from what I was used too, messed with my head for a day or two, but my body has actually adapted quite well to the new intake. I wouldn't highly recommend just anybody on our board simply grabbing this diet and running with it, expecting similar results.


Well, the shakes make a big difference nutrient wise. The only thing I am confused about is you mean to tell me you ate all 6 of those meals AND 3 shakes a day?

Damn mesomorphs :) how muchdid that diet cost you to set up?
I'm still tweaking mine, it just sucks how long you have to wait to see if its working or not...

0$

If you're using their products, they will help you achieve the results you're looking for. My food runs between $60-$75 per week for myself, and I'm probably dropping around the neighborhood of another $230 total per month for all of my protein and supplements.

Well, the shakes make a big difference nutrient wise. The only thing I am confused about is you mean to tell me you ate all 6 of those meals AND 3 shakes a day?

No...meals, 2, 4, and 6 are shakes. I switched to ON's Pro Complex for 2 and 4 just as a cost savings, and I use a multi protein blend before bed. (Ultra Size/flax oil/glutamine)