DIETING 102

ok guys, thought i would give some more information into the world of dieting. just to recap from dieting 101, we are dealing with 6 meals a day, 3 protein and carb meals (pre work out,post work out and for breakfast) and then 3 protein fat and veg meals. so now the point of dieting 102 is to see how we can manipulate the macronutrients.

ok so lets look at our meal plan that we have been dealing with

meal 1
protein + carbs.

meal 2
protein and fats

meal 3
protein and fats

meal 4(pre work out)
protein and carbs

meal 5(post work out)
protein and carbs

meal 6
protein and fats.


now lets throw this into an template of a meal plan: this is just random values of meals.

meal 1 6egg whites + 2 full eggs + 100g oats

meal 2 60g whey protein + 30g peanut butter

meal 3 200g steak and 30g almonds

meal 4 1.5tins of tuna + 80g oats + 30raisin

meal 5 60g whey protein + 50g glucose/vitargo/dextrose

meal 6 : 200g chicken + 30g almonds.


of so after a couple of weeks you have been following this meal plan,and you have hit a plateau and its now time to start manupulating things. so you want to have a feel around if your body can start handling more calories and maybe an extra meal so where do u start.

start by adding in an extra meal post work out so meal 5 becomes a post work out shake and then you start throwing in some solid form of protein and some solid carbs. so lets use egg whites (10 of them) and 1 cup of cooked brown rice

so we go like this

meal 1 6egg whites + 2 full eggs + 100g oats

meal 2 60g whey protein + 30g peanut butter

meal 3 200g steak and 30g almonds

meal 4 1.5tins of tuna + 80g oats + 30raisin

post work out shake
60g whey protein + 50g glucose/vitargo/dextrose

meal 5 10 egg whites + 1 cup cooked brown rice

meal 6 200g chicken + 30g almonds.

this is the first place you can start adding in some additional calories, now another 2-3 weeks goes by and you feel your body can do with a bit of manipulating calories so you take meal 2 and you change some fats for carbs, so substitute peanut butter for some basmati rice at the same calorie value and see how you go from there. if you find that you start picking up fat again drop the carbs and go back to fats.if your

try to keep the meals around the meals around work out and carbs when working out as low in fat as possible,as when insulin is raised you dont want any fats in those meals as fats in the blood stream can be stored as intramuscular fatty deposits which will be quite difficult to breakdown.

when dieting down try and cycle macro nutrients so for example half the carbs per meal meal u are having for 3 days then on a 4th day increase the carbs by 3x the reduced amount this is a good way to manipulate the bodys leptin levels. there are loads of ways of fine tuning your diet but thought i would give u a little insight, rotate protein sources by substituting in white fish for chicken and salmon for steak if you have the budget,this will just help with variety in the diet and shocking and manipulating the diet.
so for example

day 1-3
meal 1 6egg whites + 2 full eggs + 50g oats

meal 2 60g whey protein + 30g peanut butter

meal 3 200g steak and 30g almonds

meal 4 1.5tins of tuna + 40g oats

post work out shake
60g whey protein + 25g glucose/vitargo/dextrose

meal 5 10 egg whites + 1/2 cup cooked brown rice

meal 6 200g chicken + 30g almonds.

day 4
meal 1 6egg whites + 2 full eggs + 150g oats

meal 2 60g whey protein + 30g peanut butter

meal 3 200g steak and 30g almonds

meal 4 1.5tins of tuna + 120g oats 30g raisins

post work out shake
60g whey protein + 75g glucose/vitargo/dextrose

meal 5 10 egg whites + 1 1/2 cup cooked brown rice

meal 6 200g chicken + 30g almonds.


hope u enjoyed reading guys.

DJ thanks bud, you are always passing your knowledge on to us, we can only aspire to be as good as you are at what you do. And not trying to blow your trumpet but you are awesome at what you do!! +1 my friend

DJ, what is your opinion of doing a body recomposition while on cycle? like starting with a high body fat, going on cycle, then shedding the fat while building some muscle? how optimal can this be done? I know most people would say its not optimal... I just want to know your opinion about it?

and how would your diet stategy be in such a case?

TB is clearly a fatty..

Nice post, thanks again.

CHAPEL wrote: TB is clearly a fatty..

Nice post, thanks again.

I look like your typical strongman...
want to loose that look... thanks for pointing out the obvious ey...

Its possible if you aren't over eating,you are doing intense training and throwing in some cardio and still have enough calories to grow muscle,a lot of guys I work with do this,koe being one of them aswell as sleon has showed massive fatloss whilst on a cycle...not saying u gonna get competition shredded like this depending in how far gone your body fat is but you can make a serious DENT in your body fat for sure.

so the aim would be to have a higher protein % on your macros and just slightly eating less than you need?for e.g properly dieting down with a high protein intake? macros being somewhere in the range of 60/30/10?

not competition type fatloss, comming down from say 20% to 12%

or would it be just eating slightly more?

Not at all bud,you don't need to drop your fats so low and protein so high,with carb timing in the right place and fiddling with your nutrients for the day iterms of starting at a certain point and then adjusting your diet is how you learn how to get leaner whilst putting on muscle...don't need to go as high at 60% protein.any way this is going off track here from what the thread was about

DJ, for fat sources in the meals you mentioned, can you include oils such Flax or Mac oils?

Of course TSG

@DJ - Thanks, whats the ideal amount of fat you should have a day?

I stand to be corrected but I rekon around 20% of your daily total kcal

Nice post, w.r.t. adding calories after a plateau can one rather increase carbs/calories at breakfast and preworkout instead of post workout?

DJ, thank you so much for all your advice and info that you freely share with us. Your dieting 101 has really helped me allot with creating my diet.

One question about carbs, you have 3 carb meals in your diets, one in the morning and one pre and post workout. Now what if you train first thing in the morning? You would have one carb meal in the morning which would also be your pre workout meal and another post workout. Should one include a third carb meal in this case and if so when would be the best time, probable the next meal after post workout, as far away from bed time as possible??

One hour post training my friend

David.biohazard wrote: One hour post training my friend

Would that be your 3rd carb meal?

DJ? Do you read me? LOL..... Please try get onto my topic, ladies fat burners and steroids! I have been refered to you ;p

if you train first thing in the morning then split your post work out meal in half, so u meal 1 is pre work out, meal 2 is post work out shake,meal 3 is 1 hour post work out(half your post work out meal) and then the 4th meal is acutally breakfast maybe around 10-11am.

Nice post and very informative. Thanks DJ

hey DJ i watched Dexter Jackson DVD Unbreakable.
in the DVD he said in 2009 his contest prep diet consisted of more shakes than whole foods.
he said it helped him a lot to get conditioned.
Whats your thoughts on that?

That's strange to be honest,wholefood is best source of nutrients...a shake is easily digested,where as food takes time to digest...so I don't know why he would do that.

this is my opinion so it my be wrong...shakes absorb faster and are broken down quicker than whole foods does this not mean that because it is used faster their is more time for fat to be used because their is nothing else in the system at that time?

think of it this way, what takes longer to burn? a piece of paper or a log? the paper represents the shake and how the fire is the metabolism digesting the shake, quick,fast and done in a flash, the log is a steak, it takes alot longer to digest making the body use more calories to digest the food. its like fiber being a good fat burning food,the body cannot digest insoluble fiber found in veggies so it takes alot time trying to break it down using calories in the process to break it down...the more calories used the better.

thanks DJ just trying to figure out why he did that.i know you advocate whole foods having a diet from you i know it works.