Dieting Basics and creating your own diet

Dj. Please help me out with a good diet. It's realy geting me down. All the conflicting info on the net doesnt help me. I dont know where to start anymore. All I know is I should consume 2600 calories for fat loss, and about 1-2g protein/kg. I weigh 95kg and I'm 1.88m tall.
Thanks again.

ok dude, i am gonna try out this keto diet with u...there are some specific guidelines that u need to follow though... for the first couple of weeks u need to follow the training program and cardio regime that i put u on...its quite vital that u follow it to a t. this is based on dave pulambo's diet which is a keto diet.

first things first u need to do 20mins of cardio post work out.but u cant let your heart rate get about 120-130bpm so i would go for the walking on a treadmil for 20mins at 0% incline at between 4.5km - 5.0km an hour. you will need to follow a training program that looks like this

Monday legs:
squats 3 sets 6-8reps.
leg press 3 sets 6-8reps
leg extensions 3 sets 6-8reps
hamstring curls 3 sets 6-8reps
stiff legged dead lifts 3 sets 6-8reps.

tuesday shoulders and triceps
dumbell press 3 sets of 6-8 reps
side lateral raises 3 sets 6-8reps
barbell shrugs 3 sets of 6-8reps.

skull crushers 3 sets 6-8 reps
push downs 3setd of 6-8 reps

wednesday cardio
40mins of flat walking at 4.5km 0% incline

thursday back and bicep
lat pulls downs 3 sets 6-8reps
low rows 3 sets 6-8 reps
bent over barbell rows 6-8reps
dumbell shrugs 3 sets 6-8reps

standing barbell curls 3 sets 6-8reps
incline dumbell curls 3 sets 6-8reps

friday chest and abs
flat bench 3 sets 6-8 reps
incline dumbells 3 sets 6-8 reps
flat flies 3 sets 6-8 reps
dips 3 sets 6-8 reps

abs 2 exercises of your choice 3 sets each of 15reps.

ok here comes the tricky part. the diet. i have created this diet for u at about 2600cals. you are not allowed any carbs other than from 100g of green beans and 100g of brocolli a day. but 1 meal a week u get to cheat and eat as much junk untill u are full. i would have this on a sunday night and it must be your last meal so as u dont want to cheat again that day. there are reasons for this cheat as it replenished glycogen stores and it also kick starts you t3 production in your thyroid so it has its benefits...so u have to be super strict for 6.9days a week and then bust out with your cheat at the end of the week... dont think oh i wanna be clean etc and not cheat.its vital that u have that metabolism boosting cheat...

now we got that straight here comes the diet.remember u have to weigh the amount of of everything...dont get lazy,u want the results so break out the scale and do what u need to do.

5 full eggs 40 0 30

60g whey 44 4 2
30g peanut butter 7.5 5 15

200g Chicken 50 0 6
30g almonds 5 5 15
50g green beans
50g brocolli

60g whey 44 4 2
30g peanut butter 7.5 5 15

200g Steak 44 0 12
10ml olive oil 0 0 9
50 green beans 0 7 0
50g brocolli

60g whey 44 4 2
30g peanut butter 7.5 5 15

u can add in 30g of whey protein post work out aswell...

stick at this and chart your weight over the next 4 weeks after that we will re adjust your training and cardio.

Thanx a lot man. U dnt knw how much I appreciate it...
cant start the diet soon though, going on vacation this holiday. will only be able to start on da 13th of april. this is a easy diet to follow. im sure my parents will support me with this one.

Just one question about the cheat meal/refeed. Isnt a keto diet da same as the anabolic diet? The anabolic diet recommends a low/no carb during the week, and weekend carb loading? Can this be done as well? Weekends are always the difficult part?

i must read that anabolic diet e-book i have,i have it but never seemed to read it..

from what i understand about the keto/dave pulambo diet is that it takes your body a couple of days to reach a stage of ketosis,so having a whole weekend to carb up would just be pointless as starting all over again and taking another 3 days to reach ketosis means u are only actually running keto for about a day-2days max a week. now that to me is pointless,now yet if u are to have 1 meal that is full of carbs it will be enough to replenish glycogen stores and not spill over on the carbs breaking the state of ketosis that u are already in...it break your keto state but because its only 1 meal it will only take u a couple of hours or about 1 day max to get back to ketosis which will be easy seeing that the day after your refeed is legs so u will burn up all that glycogen quite quickly where as if u take 2 days to carb up then u are going to be taking 3 days to get back to keto...

so no i wouldnt go for the weekend carb loading idea.

bud u are dieting not twiddling your thumbs,everyday is difficult but if u are wanting the results u will stick at a diet..u are not gonna get that 6 pack u crave by not putting in a shit load of hard work and making some sacrifices... look at skythe bud,he hasnt had a cheat meal in the last 10weeks and his body looks amazing...its up to u at the end of the day,u want it u will do what u need to do.

Heres a link:
www.stronglifts.com/anabolic-diet

its more of an overview. Hope it helps.

Hey dj hope all is good.

I noticed on skyths diet schedule there is no fruit with any of the meals or separately is this because fruits are high in sugar and are no good when wanting lose body fat?

yip thats correct,sucrose is the devil for fat loss hence the lack of fruits.

Does the cardio need to be HIT or Moderate intensity.

for u now the 20mins post work out should be at 5km an hour at a 10-12% incline,if your heart rate gets to anything above 140bpm then u are smiling... but if u are doing the keto diet(animalpak07) then 120bpm is the maximum. if u can push your self past 140bpm then sweet u are good to go so u i would aim higher,u can even do 20mins on the orbi trek if u have the energy to do so after a punishing weight session...i find i push myself with the weights first of all and then just completely exhaust myself with my cardio post work out...should work nicely...

Okay cool,

Just a recap on High,low,Moderate calorie intake.

As u said my maintenance level is about 3000.00 calories.

So far i have worked out the following

On low days I’m was looking at about 2200 cals per
On Mod days about 2500 cals per day
On high days about 2700 cals per day excluding the cheat meal that should take me over my maintenance level, do u think these amounts are to low or enough

85KG BF 15% Height 177cm.
.

i'd still up that 2200 to 2400 cals and then the 2500 cals to 2600 and then the high day is fine as long as u have that cheat meal.

okay thanks,will keep calculating.

This is the part i hate the most.

on low days to increase the cals would i just add protien?
on mod days to increase the cals would add fat,carbs or protien??
and on high days???

its easy bud, to up by 200cals just add in 60g of brown rice or 200g extra potato.

Thanks again i think i have all the info i require for know.

Will let u know how things go from here.

got a cycling plan for ya too, just had to find it first (File Removed)

Got my mojo back this year, so yea training my ass off dj ... have this bee in my bonnet to get back what i lost over the last year or so ... difficult but i force myself to commit.

So when you up in JHB, still owe you a ride in a scooby remember

Thanks dirk will check it out.

cool no problem bud

INSANE post bro!!u checked Sagrin lately?we need to meet up i got a show in july!check ur facebook.hundreds

Hey dj! Started this diet today, just changed it up a bit though. Now it looks like this:

#1- 6 whole eggs
#2- 1 scoop whey + 40g peanut butter
#3- 1 can tuna + 1 tbsp olive oil
#4- same as #2
#5- same as #1
#6- same as #2
I also take 1 scoop protein post workout.
protein- 236g
carbs- 38g
fats- 151g
calories- 2455

ok well first things first there is a reason that u have the chicken and the red meat and the veg aswell as the nuts bud,the nuts are gonna give u essential fats and fiber and the red meat is needed as its packed full of iron and u are gonna feel sluggish. and u need to weigh your whey protein... 1 scoop doesnt tell u shit. is the scoop the size of a teaspoon or the size of a tea mug,this is the thing rather weigh it...also u are gonna get sick of tuna twice a day. u need to drop the olive oil with the first tuna meal,and substitute it for nuts,ever fresh is pretty cheap for nuts. i suggest u add in veg to that meal aswell... u an have the tuna,olive oil and veg at night thats fine but u gotta load the veg cos u are gonna get clogged up if u dont...

i just re read it and are u having 6 full eggs for dinner aswell? not a good idea dude,the reason for this is eggs are full of saturated fats. bud email me asap if u are doing this diet as of today,we need to sort it out quickly. EMAIL ADDRESS REMOVED if u have skype u can add me on skype once u have emailed me...

How's it going Dj.

I see that you can help out with diets? Would be great if you could help me out... You have a mail address? Thanks man

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