AaronM's Diet

AaronM · 08-27-2005, 03:23 AM

Well,

My daily goal is to get 3500-4000 calories

1-2g of protein per lb of body weight

Lots of carbs

Probably a 50/30/20 carb/protein/fat

This will hopefully work well.

GameDayDog · 08-27-2005, 07:57 AM

Wow, I'm thynkin' that's gonna be a lotta rice, oatmeal & wheat bread...

If you use fitday, lemme see a link to your diet..

I'm currently just slightly barely under 3700 cals a day... and thats with 4 real meals and 2 protein shakes with oatmeal...

Hmm, I gotta link to it... http://ironmass.com/forums/showpost....&postcount=178

Total - 3,679 cals - 350p/327c/114f - 39p/32c/29f %

Can't tell ya how much it's working yet because I just started it a week ago... but it'll be cool to see how a diet high in carbs affects you...

Peace..~G

AaronM · 08-27-2005, 01:12 PM

Thanks for the reply!

The main reason I have the carbs a little high is because I love carbs! I can't get enough of them, lol. I love my wheat toast, wheat bagels, oatmeal, wheat crackers...YUM!!! :fart9:

I am going to start the fit day log and see how my diet divides up. Adding a little protein will probably help! At least I don't get bad protein :fart9: anymore, lol.

Thanks again for the help!!!

P.S. The mean picture of you is scarying the crap out of me! :bigthumbu

GameDayDog · 08-27-2005, 02:59 PM

Hahaha.. Look at your avatar!!! You're scared of my mean face?? ... hahaha.. Actually, I wasn't even tryin' to be mean... It's an old photo of me hitting a most muscular pose... I use it to scare dogs & little children..

It took me forever to get my numbers ryght on Fitday... I took more notes than I did during a Madden Franchise Season Draft... The only thyng I ended up doing was adjusting my carbs to be a little further away from my fats... At one point they were even...

I've been told that anythyng under 20 is too low & over 30 is too high when it comes to fats as a percentage... So far, it's been a week and I'm the same weight as I was before... However, folks are telling me that I'm bigger... ??? ... I've added some cardio, so I'm guessing that it's possible I'm losing fat & gaining muscle at the same tyme...

You going for a BULK, or a leaner bulk??

Peace..~G

AaronM · 08-27-2005, 07:05 PM

http://www.fitday.com/WebFit/PublicJ...wner=aaronmamo

That is my fitday log.

I am going for a leaner bulk. I don't want to gain too much fat. My six pack has been filling in slowly but surely...

I am sort of looking forward to cutting in a few months, lol.

Good luck with your diet and training program GameDayDog!!! :bigthumbu

AaronM · 08-28-2005, 01:42 AM

You can click on the link in my last post to see the specific info

Total Calories: 3686
Total Fat: 82g
Total Carbs: 401g
Total Protein: 313g

21 percent fat
43 percent carbs
36 percent protein

I think that is about where I should be for bulking.

vanwilder · 08-28-2005, 02:52 AM

moooore morree common eat till you dont like food anymore, then its that easy to cut :P

GameDayDog · 08-28-2005, 07:48 AM

Man, you could get a lot more protein if you added some boiled eggs to your diet... Don't forget the oils too... lyke Extra Virgin Olive oil... It adds healthy fats & ups the calories a lot... I get 3 tablespoons of oil a day.. along with 3 eggs.. 2 in the morning & 1 before bed... I get 20 oz of tuna... 5 oz at a tyme... I thynk i need more fruit tho..

Are you going to cut off your carbs before a certain tyme??? Lyke 8 pm?? ... to help keep the fat off.. and are you going to do cardio after your weightlyfting workout sessions??

Since I'm lean bulking, u can be sure I'll keep an eye on your progress as well..

Lykewise.. Good luck with your diet & bulk too!!

Peace..~G

AaronM · 08-29-2005, 12:13 AM

I actually eat egg whites most days...we ran out two days ago. I have to start boiling my eggs. You only have to clean up once and you have eggs for the entire week! I'll have to try the oil trick!

I really need to start cutting off the carbs past 8:00. My workouts usually end around 9:00 or 10:00 and my weight gaining protein shakes have 75g or so of carbs...ouch. I will start my workouts earlier in the day from now on. I don't want to be gaining more fat than muscle!

I do my cardio on my off days. Is this not a good idea? Should I be doing my cardio right after my weight training? I go out on my bike and do interval training for 30 minutes or so. I do some pretty intense biking though (20-35mph). I actually just finished biking a few minutes ago. My legs are burning :bigthumbu!

Have a great day!

GameDayDog · 08-29-2005, 04:47 AM

That's some pretty intense biking... Are you the one that posted that video?? That was cool..

Here's what I've picked up so far...

Don't do cardio on leg days...

Do cardio immediately after working my upper body...

Do cardio in the morning on an empty stomach... but never workout on an empty stomach..

Lift weights, Do Cardio, then drink protein shake...

On an empty stomach - Do cardio, drink protein shake...

When you stop doing cardio on an empty stomach, the body stops using fat for energy since it's not working as hard and switches to muscle... that's why you need a protein shake immediately afterwards...

The fyrst 2 points are explained in my fyrst post in thys thread - http://ironmass.com/forums/showthread.php?t=2066

I try to use cardio, but I only do it when I'm sure that my body will use fat for energy instead of muscle... thus, either on an empty stomach, which honestly almost never happens... or after my workout.. which I've been good at sticking too..

Peace..~G

AaronM · 08-29-2005, 01:17 PM

Awesome! I will have to start doing cardio afterwards!

. I bet that when I bike on my off days, I am just burning up glycogen. I never thought about that

.

Tonight is shoulder night...I will follow the workout with some biking.

P.S. I posted the video. I should post a video of me drafting off cars, lol. :weird:

Thanks again for all of your help! :bigthumbu

AaronM · 08-31-2005, 02:05 PM

:service:

Quote:

Originally Posted by GameDayDog

Don't do cardio on leg days...

Do cardio immediately after working my upper body...

Do cardio in the morning on an empty stomach... but never workout on an empty stomach..

Lift weights, Do Cardio, then drink protein shake...

On an empty stomach - Do cardio, drink protein shake...

Should I do cardio both in the morning and after my workout so I have two cardio sessions every day or should I just do one or the other?

Thanks Dog!

GameDayDog · 08-31-2005, 02:50 PM

If that's you in your avatar, I would guess that we're both naturally lean individuals... In fact, I've alwayz felt I fell into the hardgainer catagory..

If that's the case... then I would definitely suggest doing one or the other... I prefer the cardio after my workouts vs cardio in the morning on an empty stomach...

The reason I say, just choose one... is because being naturally lean, we tend to have higher metabolisms and you don't want to overdo the cardio... but if you choose to do them both... then I feel that it's fyne because those are both situations that the body will be focused on burning fat...

However, I'm trying to save the early morning, empty stomach sessions for when I decyde to cut... that way I'll be able to say that I took it up a notch... Not to mention the fact that I'm kynda, sorta a lazy bastard

If you manage to do both, I'm pretty sure that you will have one helluva lean bulk...

Peace..~G

AaronM · 08-31-2005, 03:48 PM

Thanks for the reply!

That is me in the avatar. I am a hard gainer. It definitely has its pros and cons. I'll take your advice and do the cardio post workout only. I am lazy in the mornings myself, lol. I am NOT a morning person. I usually workout around 9 or 10 pm, lol. When school starts next week I will have to workout earlier (7pm). Thanks again! You are a huge help!

GameDayDog · 08-31-2005, 09:49 PM

Hey man, don't mention it...

That's what thys place is all about.. sharing knowledge with others..

Peace..~G

AaronM · 09-01-2005, 03:48 PM

:service: One more question for ya, lol. Should I do cardio on off days as well?

AaronM · 11-25-2005, 02:32 PM

Well, after lots of thought and consider I have decided to keep on bulking. I have been cutting for the last couple of weeks and I just don't think it is the best decision. I have some extra fat on me, but I do not have the mass that I want. So, I am going to start bulking again. I plan on bulking until I reach 180 and then cut to 175 hopefully by June. I think I can do it. I am about 160 right now.

Have a great day!

08-27-2005, 03:23 AM	#1
AaronM Pro Stature Join Date: Jul 2005 Location: SW Florida Posts: 253 Recipes: 0 Rep Power: 6	AaronM's Diet Well, My daily goal is to get 3500-4000 calories 1-2g of protein per lb of body weight Lots of carbs Probably a 50/30/20 carb/protein/fat This will hopefully work well.

08-27-2005, 07:57 AM	#2
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,975 Recipes: 0 Rep Power: 32	That's A Lotta.. Wow, I'm thynkin' that's gonna be a lotta rice, oatmeal & wheat bread... If you use fitday, lemme see a link to your diet.. I'm currently just slightly barely under 3700 cals a day... and thats with 4 real meals and 2 protein shakes with oatmeal... Hmm, I gotta link to it... http://ironmass.com/forums/showpost....&postcount=178 Total - 3,679 cals - 350p/327c/114f - 39p/32c/29f % Can't tell ya how much it's working yet because I just started it a week ago... but it'll be cool to see how a diet high in carbs affects you... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-27-2005, 02:59 PM	#4
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,975 Recipes: 0 Rep Power: 32	Hahaha.. Look at your avatar!!! You're scared of my mean face?? ... hahaha.. Actually, I wasn't even tryin' to be mean... It's an old photo of me hitting a most muscular pose... I use it to scare dogs & little children.. It took me forever to get my numbers ryght on Fitday... I took more notes than I did during a Madden Franchise Season Draft... The only thyng I ended up doing was adjusting my carbs to be a little further away from my fats... At one point they were even... I've been told that anythyng under 20 is too low & over 30 is too high when it comes to fats as a percentage... So far, it's been a week and I'm the same weight as I was before... However, folks are telling me that I'm bigger... ??? ... I've added some cardio, so I'm guessing that it's possible I'm losing fat & gaining muscle at the same tyme... You going for a BULK, or a leaner bulk?? Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-28-2005, 02:52 AM	#7
vanwilder IMPC Contestant Join Date: Jul 2005 Location: calgary Posts: 728 Recipes: 0 Rep Power: 13	moooore morree common eat till you dont like food anymore, then its that easy to cut :P __________________ me > yourmom

08-28-2005, 07:48 AM	#8
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,975 Recipes: 0 Rep Power: 32	More Protein... Man, you could get a lot more protein if you added some boiled eggs to your diet... Don't forget the oils too... lyke Extra Virgin Olive oil... It adds healthy fats & ups the calories a lot... I get 3 tablespoons of oil a day.. along with 3 eggs.. 2 in the morning & 1 before bed... I get 20 oz of tuna... 5 oz at a tyme... I thynk i need more fruit tho.. Are you going to cut off your carbs before a certain tyme??? Lyke 8 pm?? ... to help keep the fat off.. and are you going to do cardio after your weightlyfting workout sessions?? Since I'm lean bulking, u can be sure I'll keep an eye on your progress as well.. Lykewise.. Good luck with your diet & bulk too!! Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-27-2005, 01:12 PM	#3
AaronM Pro Stature Join Date: Jul 2005 Location: SW Florida Posts: 253 Recipes: 0 Rep Power: 6	Thanks for the reply! The main reason I have the carbs a little high is because I love carbs! I can't get enough of them, lol. I love my wheat toast, wheat bagels, oatmeal, wheat crackers...YUM!!! :fart9: I am going to start the fit day log and see how my diet divides up. Adding a little protein will probably help! At least I don't get bad protein :fart9: anymore, lol. Thanks again for the help!!! P.S. The mean picture of you is scarying the crap out of me! :bigthumbu

08-27-2005, 07:05 PM	#5
AaronM Pro Stature Join Date: Jul 2005 Location: SW Florida Posts: 253 Recipes: 0 Rep Power: 6	http://www.fitday.com/WebFit/PublicJ...wner=aaronmamo That is my fitday log. I am going for a leaner bulk. I don't want to gain too much fat. My six pack has been filling in slowly but surely... I am sort of looking forward to cutting in a few months, lol. Good luck with your diet and training program GameDayDog!!! :bigthumbu

08-28-2005, 01:42 AM	#6
AaronM Pro Stature Join Date: Jul 2005 Location: SW Florida Posts: 253 Recipes: 0 Rep Power: 6	You can click on the link in my last post to see the specific info Total Calories: 3686 Total Fat: 82g Total Carbs: 401g Total Protein: 313g 21 percent fat 43 percent carbs 36 percent protein I think that is about where I should be for bulking.

08-29-2005, 12:13 AM	#9
AaronM Pro Stature Join Date: Jul 2005 Location: SW Florida Posts: 253 Recipes: 0 Rep Power: 6	I actually eat egg whites most days...we ran out two days ago. I have to start boiling my eggs. You only have to clean up once and you have eggs for the entire week! I'll have to try the oil trick! I really need to start cutting off the carbs past 8:00. My workouts usually end around 9:00 or 10:00 and my weight gaining protein shakes have 75g or so of carbs...ouch. I will start my workouts earlier in the day from now on. I don't want to be gaining more fat than muscle! I do my cardio on my off days. Is this not a good idea? Should I be doing my cardio right after my weight training? I go out on my bike and do interval training for 30 minutes or so. I do some pretty intense biking though (20-35mph). I actually just finished biking a few minutes ago. My legs are burning :bigthumbu! Have a great day!

08-29-2005, 04:47 AM	#10
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,975 Recipes: 0 Rep Power: 32	The Cardio Question... That's some pretty intense biking... Are you the one that posted that video?? That was cool.. Here's what I've picked up so far... Don't do cardio on leg days... Do cardio immediately after working my upper body... Do cardio in the morning on an empty stomach... but never workout on an empty stomach.. Lift weights, Do Cardio, then drink protein shake... On an empty stomach - Do cardio, drink protein shake... When you stop doing cardio on an empty stomach, the body stops using fat for energy since it's not working as hard and switches to muscle... that's why you need a protein shake immediately afterwards... The fyrst 2 points are explained in my fyrst post in thys thread - http://ironmass.com/forums/showthread.php?t=2066 I try to use cardio, but I only do it when I'm sure that my body will use fat for energy instead of muscle... thus, either on an empty stomach, which honestly almost never happens... or after my workout.. which I've been good at sticking too.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-29-2005, 01:17 PM	#11
AaronM Pro Stature Join Date: Jul 2005 Location: SW Florida Posts: 253 Recipes: 0 Rep Power: 6	Awesome! I will have to start doing cardio afterwards! . I bet that when I bike on my off days, I am just burning up glycogen. I never thought about that . Tonight is shoulder night...I will follow the workout with some biking. P.S. I posted the video. I should post a video of me drafting off cars, lol. :weird: Thanks again for all of your help! :bigthumbu

08-31-2005, 02:50 PM	#13
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,975 Recipes: 0 Rep Power: 32	Lean Bulkers... If that's you in your avatar, I would guess that we're both naturally lean individuals... In fact, I've alwayz felt I fell into the hardgainer catagory.. If that's the case... then I would definitely suggest doing one or the other... I prefer the cardio after my workouts vs cardio in the morning on an empty stomach... The reason I say, just choose one... is because being naturally lean, we tend to have higher metabolisms and you don't want to overdo the cardio... but if you choose to do them both... then I feel that it's fyne because those are both situations that the body will be focused on burning fat... However, I'm trying to save the early morning, empty stomach sessions for when I decyde to cut... that way I'll be able to say that I took it up a notch... Not to mention the fact that I'm kynda, sorta a lazy bastard If you manage to do both, I'm pretty sure that you will have one helluva lean bulk... Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

08-31-2005, 03:48 PM	#14
AaronM Pro Stature Join Date: Jul 2005 Location: SW Florida Posts: 253 Recipes: 0 Rep Power: 6	Thanks for the reply! That is me in the avatar. I am a hard gainer. It definitely has its pros and cons. I'll take your advice and do the cardio post workout only. I am lazy in the mornings myself, lol. I am NOT a morning person. I usually workout around 9 or 10 pm, lol. When school starts next week I will have to workout earlier (7pm). Thanks again! You are a huge help!

08-31-2005, 09:49 PM	#15
GameDayDog The Dawg Is Back!! Join Date: May 2005 Location: Doin Compound Movements 4 Scooby Snacks! Posts: 1,975 Recipes: 0 Rep Power: 32	Notta Problem... Hey man, don't mention it... That's what thys place is all about.. sharing knowledge with others.. Peace..~G __________________ I am Thee Alpha.. RaSP is Thee oMEGA.. Between the 2 of us - We have everythyng covered... I want to be bigger than all the humans!! "I'm sure I should be doing cardio too....but I don't run from anything...so why practice?" - 1stInDoor Goal - 200#'s 5/27/07 - 4/27/07 - 175# 3/27/07 - 167#

09-01-2005, 03:48 PM	#16
AaronM Pro Stature Join Date: Jul 2005 Location: SW Florida Posts: 253 Recipes: 0 Rep Power: 6	:service: One more question for ya, lol. Should I do cardio on off days as well?

11-25-2005, 02:32 PM	#17
AaronM Pro Stature Join Date: Jul 2005 Location: SW Florida Posts: 253 Recipes: 0 Rep Power: 6	Well, after lots of thought and consider I have decided to keep on bulking. I have been cutting for the last couple of weeks and I just don't think it is the best decision. I have some extra fat on me, but I do not have the mass that I want. So, I am going to start bulking again. I plan on bulking until I reach 180 and then cut to 175 hopefully by June. I think I can do it. I am about 160 right now. Have a great day!

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