Diet Diet Diet.....

I have just about had it with not understanding this whole diet thing, read the stickies from DJ on the dieting and I still don't get it.

I feel like the last 7 weeks of training and trying to eat clean has been a total fing waste of my time.

I feel totally lost with this dieting shit....

Ive now emailed from the contact us page, Ill pay for a diet program from DJ, but FFS, I really need some help here.

As mentioned in older posts, I would like to lose the fat and look a bit bigger than what I am now, my goal which seems impossible is

102kg at the of next year at 6% body fat

I have managed to put on 3kg in 7 weeks only while trying to maintain a diet of 3500 cal a day.

WTF am I doing wrong here?

My meals today are as follows:

1 x pack of instant oats when I woke and 200ml of protein shake
4 boiled eggs when I got to work, no yellows
10am – 1 hake, 1 cup of mixed veg, quarter sweet potato
Same meal for lunch and 3pm

use the calculater and work out your maintenance calories...u need around 3 gram protein per kg of body weight ....if u want to cut then subtract 250 to 500 from that but take it from starchy carbs if u want to bulk add 250 to 500....

Get rid of that instant oats now!


Google bodybuilding foods, and youll get a list of foods to eat and avoid
Google fat secret and check the nutritional values of foods
Then post up how many cals you need to lose fat and you will get help from there

Use google and read through the stickies 17 more times and you will see how many things youve missed coz of all the info thats already there

I am gonna suggest u start at 2500 calories a day. Once u are getting so hungry that u need to eat every 2 hours instead of 3 add in either more meals or more quantity to each meal. U need to get your metabolism racing! I have given u food types in your other threads u have opened.

Take 2500 calories and divide into 6 meals, so u get 416 calories per meal. The first 4 meals have protein carbs and fats. The last 2 meals only proteins and fats. Of your 4 carb meals have 50% carbs,30% protein and 20% fats. Then the last 2 meals have 40% protein and 60% fats. Let me know if u need more help from there

Also don't use scoops and measures and all that crap use grams. Meat u weigh out raw weight. Potato/sweet potato/ oats do all raw weight. Use a digital kitchen scale and be 100% accurate

bro to reach stats of 102kgs @ 6% bf within 2 years is highly unlikely..it will take YEARS AND YEARS of diet, juice and training even with great genetics.

with those stats you'll walk onto any show in sa and clean up. its just not that easy.. be realistic with goals, maybe 2-4kgs clean a year. if that.

and regarding your diet. just by looking at it, its totally out. im eating a ton more food then that, and my diet is only 2800 calories a day, and 3200 on leg days,

go through the stickies over and over, make a conclusion, work out your stats and requirements then we can asses from there.

your diet needs to be precise and calculated, for eg, a packet of instant oats? im guessing that's 50g raw weight. my gf eats that per meal kinda thing. and a quarter sweet potato? an average sized potato is MAYBE 200-250g. now a quarter of that? also only 50g? my better half is on 125g potato a meal.you see where im getting at? if you had to measure everything you'll get a massive fright at what you actually eating in calories,

start from scratch, get a plan and execute it.

Thanks guys for the replies

Ya PP

I think its becoming a cost thing now, how does one get in so much food for cheap, im spending money like mad trying to keep up with this.

Rem that before I eat, I make sure my 2 kids and wife east first, when it comes to what is left for me to spend on food I need, I cant afford 10 packs of chicken and nuts and avo's at R11 an avo for fats etc.

As for my goal, understood.

Would I change anything here if I'm stuck at a desk 9 hours a day? Just checking

DJ, please check this for me:

Cal in 1 gran of
fat - 9
protein - 4
carbs - 4

This then means, for 1 of my 6 meals to hit 416cal
I would need to eat
Protein
1 x Chicken breast at 34.5 grams (x4 to get cal) = 138cal
1 x sweet potato at 52 grams (x4 to get cal) = 208cal
Almond Nuts at 7.78 grams (x9 to get cal) = 70.02

Making my total for that meal = 416.02

Does this look more or less right, still need to factor in my last 2 meals and my breakfast and eggs etc

1 x chicken breast of 34.5 grams is very small????

just remember those values you seek, or not the total weight of the items, but more the nutritional value in them? if that made sense..

just off the top of my head I can give a +- weighted figure,

for eg, you looking to get 34g of protein in from chicken, that is around 150g fillet.
your potato to get 52g of carbs is around a 250g odd potato (might be more or less as I used white potato figures as its what I eat) ..

for example, this is one of my exact meals;

150g chicken (33g protein, 3g fats)
100g green beans (2g protein, 7g carbs)
100g broccoli (2,7g protein, 7g carbs)
250g potato (3.3g protein, 42g carbs)

and on average my meals are also around the 450 calorie mark, some vary tho.

but its all just to give you an idea

also as for the food, its actually cheaper to eat this way, then to buy take outs and eat shit from garages and restaurants, find a good butcher who you can make a deal with (I pay on average 29/kg of chicken fillet) then its your eggs, veggies and potato. I know its not cheap, but in comparison to how the average person eats on takeouts and luxuries. its a bargain..

U getting the right picture but also u need to take into consideration the trace elements in the foods u are eating. Remember chicken has 22g of protein per 100g but it also has 2g of fat. Sweet potato has 17g of carbs per 100g but also has 1.5g of protein. Nuts also have protein and carbs in them. Those trace nutrients get counted too as those calories don't evaporate.

So for your meal 150g chicken breast has 33g of protein, and 3g of fat. 300g sweet potato has 51g of carbs and 4.5g of protein so u there have pretty much your meal and then u add 5ml of olive oil and tada! Done. Yes it's small but u are starting out small and then increasing when your metabolism is firing. No point in jumping into 3500 calories and your metabolism is slow and sluggish and u end up putting on fat because u essentially are eating to much.

Yes some people don't count veg into their diet, but u have to, yes it takes more calories to burn the veg than in the veg but u still count it, u make it accurate, rather be eating slightly too little to start as u can always increase it, rather than slightly too much and end up getting fatter.

Ok so im under eating, based on what I eat, im actually starving myself

I eat 3 chicken breasts in a day at 100grams per breast
and maybe 1 cup of rice or sweet potato split into 3 meals, after reading the above and looking at it in my kitchen and pulling my hair out, I have to eat

9 chicken breasts as they 100grams each
3 x sweet potato
etc

I bought bulk packs of chicken from food lovers market at 12 breasts of 100grams per fillet and that was R88

There is no way I can afford R88 or R70 a day on chicken breasts as well as all the other foods

Advice please

Where can I get chicken for R29 a kilo like PP?

Bud no one said this is gonna be cheap and easy. Thisnis far from cost effective and food is the most anabolic substance out there... I cant suggest buying cheap meat cos alot of the time its sub standard quality. Sorry to break that to u my man. But food is expensive these days. Give up the woolies milk shakes for a while and take aways and any boose u maybe having and spend that on food to reach your goals.

I know this bud, my point is this

That's almost R100 a day on food, that's R3000 a month to feed my body???

Please then explain to me how some of the guys at my gym as big as they are can afford this when they cant even afford clothing without holes in them, and yes im talking about the lower working class who only earn R5000 a month?

How do they do it? Genetics or something else they eating?

If u are talking about black guys then I am sorry to tell u, alot black guys have warrior genetics. They will eat minimal protein and grow on samp and beans. Its not being racist or anything its being truthful.

There is 1 guy who won the overalls of one show in kzn. His diet contained 1 piece nof protein a day either fish or chicken and 1 30g servng of whey protein...won overalls cos he was peeled to the bone. Also they train hard. Work hard and push the limits wjere alot of the time u don't.

That's what I was talking about yes, thanks for the clarity

Please review my diet plan for a single day and let me know what u think

8:30 meal is mince fyi
the rest is chicken and avo and oats and protein shake etc

http://imgur.com/DlOBc7g

True about black guys, I had a training partner from Angola who ate whatever unhealthy crap he wanted and stayed around 7% BF with huge, ripped muscles everywhere despite pigging out at KFC or McD's almost every day. He looked so juiced up but didn't take anything while I had to spend a small fortune on food/gear to lift the same weights. I'd never been so jealous of someone's genetics but it did motivate me bigtime.

R3000+ a month on food is something I've had to accept. This is a damn expensive lifestyle. You could probably get it down to R2500 if you don't eat much steak and go with fish/chicken/eggs for your main protein sources and brown rice/potatoes/oats for carbs. 600g lean meat per day & 6 eggs & 2 or 3 whey shakes is already R60+ right there before you look at carbs/fats. :blink:

AlexRon wrote: Ok so im under eating, based on what I eat, im actually starving myself

I eat 3 chicken breasts in a day at 100grams per breast
and maybe 1 cup of rice or sweet potato split into 3 meals, after reading the above and looking at it in my kitchen and pulling my hair out, I have to eat

9 chicken breasts as they 100grams each
3 x sweet potato
etc

I bought bulk packs of chicken from food lovers market at 12 breasts of 100grams per fillet and that was R88

There is no way I can afford R88 or R70 a day on chicken breasts as well as all the other foods

Advice please

Where can I get chicken for R29 a kilo like PP?

best friend is a butcher, and his family own 2 branches. so I get help a friend out prices :whistle:

also to save money, I pretty much cut down the supplements I use to the bare essentials, this cleared up a small fortune every month, but also, I sacrifice other things monthly, like alcohol, take outs etc.

and going on to the black guy genetics again, I think we all know of a few in our gyms, we have 2 absolutely massive, shredded giants. mid 40's. and I know they are clean. they are manual workers and get by on very little protein, no supplements etc. but look incredible haha.

Here is an update on the dietician appointment from this morning...

DJ was spot on about this not working, however, I did get new measurements and

BOOM - I'm 16% body fat

Yea baby!!!!

So my new diet plan is looking good and as follows:

6am
400ml water with 30grams protein with 60grams jungle oats (not instant oats) and 10grams of almonds nuts blended

10am
150gram chicken fillet
100gram brocelli
100gram mixed veg
250gram sweet potato
1 TBsp of oil oil

12
400ml water with 30grams protein with 60grams jungle oats (not instant oats) and 10grams of almonds nuts blended

3pm
150gram chicken fillet
100gram brocelli
100gram mixed veg
250gram sweet potato
1 TBsp of oil oil

5:30:
400ml water with 30grams protein with 60grams jungle oats (not instant oats) and 10grams of almonds nuts blended

8:30pm
240grams lean beef mince
half avo

10pm
1 TBsp peanut butter
Some yogurt - not sure how much yet

Oh ya, rem last night that I still have an open account with a Chicken farm just out side of JHB, gonna give them a call today and see what sort of pricing I can get!!!

U are getting the picture well done. On a cost basis : peanuts are cheaper than almonds, just as good in my opinion. Avo : quite expensive too, olive oil same thing and canola oil is quite a bit cheaper than olive oil as such. Lean Beef mince : be carefull where u get this from, it can be extremely fatty. The best thing to do is, dry fry your mince until cooked. Boil the kettle pour over the mince until covered and simmer for 3-4 minutes, then pour out the water used to simmer the mince, this will make the extra fat float to the top of the water and once u pour it out u will be left with a leaner mince. Then add herbs and spices and some chopped onions and tomato and then cook for a little bit and tada a very lean mince meal that u can add healthy fats too.

Also yoghurt is quite a price for the volume of protein u are getting, u can make home made greek/strained yoghurt from your plain fat free yoghurt and it drops the lactose content quite a bit and raises protein, but from a kg of yoghurt expect it to drain down to 500-600g and i suggest only using the woolworths Ayrshire yoghurt as there is no added preservatives or starches to the yoghurt.

LOL this is pretty funny reading but at the same time very informative for me.
Alex i have 2 little boys and a wife to. ITS HARD BOET but if you want it bad enough you will always make a plan. Easy to say yes, luckily for me i just stopped a rather expensive hobby and i am selling all my stuff for my year and couple month prep for a show next year. As for the chicken cheap.....not gonna happen. I get wholesale price at a very well known butcher and thats still R39 a kg for a 7kg slab of chicken fillet.
Just dont be deterred and get what you can afford. Like PP keeps saying its a Marathon and not s sprint.

Thats just my 5c