Dieting sucks!!!

[Phil Burmese1]

Today is the 1 week mark in my dieting. I am more miserable each and every day. My diets look something like this:
7am protein shake w/ fat free milk
1 serving of oatmeal, plain (no milk, butter, no sugar or salt)
10am isopure protein shake
1pm lean chicken breast w/ 1 serving of white or brown rice
4pm protein shake w/ fat free milk
7pm dinner, usually lean meat w/ no carbs escept from vegatables, also a salad w/ a 1tbs of olive oil
10pm protein shake w/ water

I also consume about 80-100oz of water each day along with these supplements:
Designer protein
anamil pack multi vitamin
10-20 grams of glutamin
10grams of creatine
vanadyl ph
prostametto

Can anyone give me any more advice as far as some good quality meals that are not as boring as what I am eating now. Also is there anything I should be doing differently given I am 5'6" started at around 180 and now I wieghed in 1 week later at 171. I am trying to hold on to all my mass while loosing bodyfat. I am not taking another cycle until mid april or so, which will be test, eq and some anavar, possilby some suspension.
Any advice or comments will really be helpful.
Thank you

 

[Bob Smith]

So your diet looks basically like this...

Carbs 60%
Protein 39%
Fat 1%.

Not exactly how I would set it up, but to each their own.

 

[J DUB]

Bob, I'm not sure how you are thinking that this diet is 60% carbs. Based on what I see, it looks like it has more protein than carbs. Unless of course you were just being sarcastic or something.

 

[Bob Smith]

Ok, revised numbers

60% protein
39% carbs
1% fat

 

[shredalean]

Today is the 1 week mark in my dieting. I am more miserable each and every day. My diets look something like this:
7am protein shake w/ fat free milk
1 serving of oatmeal, plain (no milk, butter, no sugar or salt)
10am isopure protein shake
1pm lean chicken breast w/ 1 serving of white or brown rice
4pm protein shake w/ fat free milk
7pm dinner, usually lean meat w/ no carbs escept from vegatables, also a salad w/ a 1tbs of olive oil
10pm protein shake w/ water

I also consume about 80-100oz of water each day along with these supplements:
Designer protein
anamil pack multi vitamin
10-20 grams of glutamin
10grams of creatine
vanadyl ph
prostametto

Can anyone give me any more advice as far as some good quality meals that are not as boring as what I am eating now. Also is there anything I should be doing differently given I am 5'6" started at around 180 and now I wieghed in 1 week later at 171. I am trying to hold on to all my mass while loosing bodyfat. I am not taking another cycle until mid april or so, which will be test, eq and some anavar, possilby some suspension.
Any advice or comments will really be helpful.
Thank you

Why are you afraid of fats? They are a necessary! Also might help to keep you satieted more throughout the day. Do research on the good fats vs bad. Yum unsalted almonds = superfood

 

[Phil Burmese1]

Why are you afraid of fats? They are a necessary! Also might help to keep you satieted more throughout the day. Do research on the good fats vs bad. Yum unsalted almonds = superfood

BoB how would you set it up? I would like your info becuase I know from reading your posts that you are very knowlegable on nutrition. As far as fats go, I failed to mention that I use extra virgin olive oil with my salads, and before bedtime with my last protein shake I eat 1/4 cup of nuts, ranging from cashews to almonds.
Thank you

 

[Bob Smith]

If youve read my posts, you know Im more fond of lower carb diets for dropping fat. They work for most people, but some people resond very well to carbs and can do well on higher carb diets. If youre one of those carb-tolerant people, then I would say...
20-25% fat
1 to 1.5g/lb protein
The rest carbs.

So if youre 200 pounds, for example, it would end up being...

Dieting calorie intake 2000-2400
Fat 400-600 calories (45-65g)
800-1000 cals protein (200-225g)
Carbs 600-900 cals (150-225g)

Fat 20-25%
Pro is 33-50%
Carb is 25-45%

 

[Phil Burmese1]

If youve read my posts, you know Im more fond of lower carb diets for dropping fat. They work for most people, but some people resond very well to carbs and can do well on higher carb diets. If youre one of those carb-tolerant people, then I would say...
20-25% fat
1 to 1.5g/lb protein
The rest carbs.

So if youre 200 pounds, for example, it would end up being...

Dieting calorie intake 2000-2400
Fat 400-600 calories (45-65g)
800-1000 cals protein (200-225g)
Carbs 600-900 cals (150-225g)

Fat 20-25%
Pro is 33-50%
Carb is 25-45%

Thank you very much for your insight. I am naturally a lean person, but recently I have been eating exceptionally poor, and now have turned the tables to become seriouse about my goals. My goal from dieting is not really to get super ripped just yet, I want to get my diet super strict so that when it comes time for my next cycle I will reak the full benefits. My training as well has really took a turn for the better. I added two more days in which I go plus 2 days of cardio.
Thank you very much and any more pointers will be greatly appreciated.
Thank you

 

[Grizzly]

Phil, I've seen your pics and you look good, bro. It seems to me that, if you lost a pound a week for 12 weeks, you would be lean as all hell and good to go.

Considering this, I think you're diet may be too extreme. In fact, I don't see where you need a "diet" at all, really. If you ate at or slightly below maintenance and then threw in some daily cardio you would be set. Maybe even add some volume to your workouts to burn some extra calories, though I don't know about that one.

Hell, 12lbs of straight bf might even be too extreme. That would put you sub-6%, by my recknoning. Either way, the point I'm trying to make is that you don't need to do all that much.

I would just eat like a normal guy, albeit very clean. If I were you and had your cool "lean genetics," I'd justeat a 40/40/20 diet full of complex carbs, good fats and good, high quality protein.

Hypothetically, let's say your BMR is 2500 cals. I'd eat about 2300 and add the cardio and volume that I stated earlier. I belive that will do for you what you want it to.

 

[Ramstein II]

I like the suggestion of adding some healthy fat to your diet. If your cals are at least 20% to 30% from fat, then you’ll feel a lot better. Your meals will digest more slowly. I’m not a low carb guy, but even I watch the glycemic nature of my carbs when dieting. I don’t watch it because I think it makes a difference in fat loss overall. I watch it because I don’t want to feel good for 20 minutes after a meal and then feel hungrier than before I ate. I’d lose the rice. That went out with the 80s. Personally, I don’t see much use in eating ultra “clean” like that until the last 2 weeks before an event where you’re going to be showing off the bod. You can eat “normal” but healthy food that has a bit of salt and fat so you’re life is not all boring. I eat oatmeal with blueberries and 1% milk with whey protein for breakfast with fish oil capsules. Lunch might be a whole wheat bread sandwich with lean meat or tuna and a bit of mayo or miracle whip (not the healthiest fat) with a small potato and a bit of yogurt butter. Lunch might also be soft chicken tacos or a slice of pizza and salad. Dinners are anything balanced and healthy–pasta and fish or chicken, lean burgers, pork steak etc... lots of veggies and/or salad with olive oil with dinner. Snacks are things like 1% milk, nuts, fruit, power bars, even oatmeal. I like a piece of dark chocolate after dinner with a glass of red wine. Filler for the times you need to chew: celery, sugar free popsicle, low fat popcorn, diet soda (good stomach filler). Basically, I’m a calorie counter, which is nice because nothing is off limits, not even ice cream or desserts. I just have to account for the cals. Personally, I’d rather eat a bowel of filling oatmeal than have a glob of ice cream. I offer this as a different style of doing things.

 

[Phil Burmese1]

Thank you Grizzly for that compliment. I agree with you, this is really the first time I am trying to loose fat and I am a little confused. I know I should be eating every three hours with atleast 40grams of protein while eating clean. I eliminated all breads and pastas and am staying away from as much sugar as I can, including all juices and fruits. As you could see my meal plan is more than boring and very hard to follow. Does anyone have a sample diet to share? I would greatly appreciate it. As for my goals, like I said I would like to get leaner while obtaining new muscle. I want to get into a good routine as far as diet and training goes before my next cycle.
Thank you in advance!

 

[Phil Burmese1]

I like the suggestion of adding some healthy fat to your diet. If your cals are at least 20% to 30% from fat, then youll feel a lot better. Your meals will digest more slowly. Im not a low carb guy, but even I watch the glycemic nature of my carbs when dieting. I dont watch it because I think it makes a difference in fat loss overall. I watch it because I dont want to feel good for 20 minutes after a meal and then feel hungrier than before I ate. Id lose the rice. That went out with the 80s. Personally, I dont see much use in eating ultra clean like that until the last 2 weeks before an event where youre going to be showing off the bod. You can eat normal but healthy food that has a bit of salt and fat so youre life is not all boring. I eat oatmeal with blueberries and 1% milk with whey protein for breakfast with fish oil capsules. Lunch might be a whole wheat bread sandwich with lean meat or tuna and a bit of mayo or miracle whip (not the healthiest fat) with a small potato and a bit of yogurt butter. Lunch might also be soft chicken tacos or a slice of pizza and salad. Dinners are anything balanced and healthypasta and fish or chicken, lean burgers, pork steak etc... lots of veggies and/or salad with olive oil with dinner. Snacks are things like 1% milk, nuts, fruit, power bars, even oatmeal. I like a piece of dark chocolate after dinner with a glass of red wine. Filler for the times you need to chew: celery, sugar free popsicle, low fat popcorn, diet soda (good stomach filler). Basically, Im a calorie counter, which is nice because nothing is off limits, not even ice cream or desserts. I just have to account for the cals. Personally, Id rather eat a bowel of filling oatmeal than have a glob of ice cream. I offer this as a different style of doing things.

Thank you your advice seems very sound! I appreciate the information.
Thank you

 

[Grizzly]

If you're looking for a good training routine, then check out the "Tribut to John Smith" sticky in the training section.

 

[Phil Burmese1]

If you're looking for a good training routine, then check out the "Tribut to John Smith" sticky in the training section.

Thank you I am going to check that out right now. I am also looking for a quality sample diet for my goals. It will be greatly appreciated.
Thank you for your time

 

[Grizzly]

I'm going to train MMA right now, but when I get back I'll see if I can come up with something. Hopefully, someone esle will chime in in the meantime.

 

[Bob Smith]

Hmm....what do I eat every day...

Breakfast: protein shake w water
Post-wo: protein w water
afternoon: protein or maybe some low-carb snack if I can find one
Dinner: chicken with some veggie, usually 2 small red potatoes.
Later at night: protein

Throw in some good fats during the day and thats pretty much what I eat Mon thru Wed and half of Thurs.

Thurs and Friday:
half dozen bagels
Gallon of Gatorade
protein
pasta
fat-free homemade pasta sauce (Thanks Jewel!)

 

[res]

Hmm....what do I eat every day...

Breakfast: protein shake w water
Post-wo: protein w water
afternoon: protein or maybe some low-carb snack if I can find one
Dinner: chicken with some veggie, usually 2 small red potatoes.
Later at night: protein

Throw in some good fats during the day and thats pretty much what I eat Mon thru Wed and half of Thurs.

Thurs and Friday:
half dozen bagels
Gallon of Gatorade
protein
pasta
fat-free homemade pasta sauce (Thanks Jewel!)

do you track exact numbers of carbs or just eat pasta and bagels every few hours?

 

[Bob Smith]

For refeeds, I basically just keep eating. Though by Friday afternoon I know that Im getting close to my goal carb intake. 2 bags of bagels (a dozen) is right about 700g of carbs, toss in the gatorade and pasta and Im doin pretty well.

So to answer your question, no I dont specifically keep track of carb intake. Though I probably should.

 

[monsoon]

Bob, are you really only eating one solid meal a day?
It doesn't seem like a lot of calories.

 

[Bob Smith]

Bear in mind that its for 3 days only. And yes, it is low calorie on purpose.

Yeah, usually its only 1-2 solid meals per day for those 3 days. I hate to cook, so I eat when Jewel so kindly makes dinner. Other than that, I rely on protein supps. Sometimes there will be leftover chicken or something, but not on a regular basis.