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Thread: 41 y/o this month: "my diet plan"

  1. #1
    Join Date
    Feb 2009
    Location
    Texas
    Posts
    9

    41 y/o this month: "my diet plan"

    I am always reading that dialing in your diet is 80% of the war in our quest to get in and stay in shape. So after a week of going over threads here and reviewing my notes from when I was in the military, here is what I came up with. I'll post my workout plan later.

    I am:
    Age:41 y/o this month
    Height: 5'10
    Weight: 249 lbs Goal Weight: 185-190
    BF: 32.5 Goal BF: Below 15%

    THE MENU

    CARBS:
    Sweet Potato (1/2 a potato) Brown Rice (1/2 cup)
    Rolled Oats (1/2 cup) Ezekiel Bread (2 slices)
    Whole wheat Pasta (1/2 cup) Kashi Go Lean Crunch (1/3 cup)

    PROTEIN:
    Chicken (6oz) Tuna (6oz)
    Salmon (6oz) Cod (6oz)
    Egg Whites (8 egg whites)

    FATS:
    Flax seed oil (1tbsp) Udo’s oil (1tbsp)
    Almonds (1/2 cup) Natural Peanut Butter (2 tbsp)
    Olive Oil (1 tbsp)

    *Condiments: mustard, splenda, stevia, one-carb ketchup, vinegar,
    no-calorie butter spray

    MEAL PLAN
    Meal 1: 1 protein, 1 carb, 1 fat (04:00)
    Meal 2: 1 protein, 1 carb, ½ fat (07:00)
    Meal 3: 1 protein, 1 carb, ½ fat (11:00)
    Meal 4: 1 protein, ½ carb, 1 fat (13:00) Pre/Post Workout Shake
    Meal 5: 1 protein, ½ carb, 1 fat (16:00)
    Meal 6: 1 protein, 1 fat (19:00)
    Meal 7: 1 protein, 1 fat (midnight snack)

    Notes:
    Pre/Post Workout shake: Myoplex Delux or Muscle Milk
    A maximum of 1 cup of veggies are allowed with each meal. Eating
    up to one cup of veggies (spinach leaf or organic mixed salad) with each meal is ENCOURAGED!
    Here’s an example of the meal plan in action using the menu previously
    listed.

    SAMPLE MEAL PLAN:
    Meal 1: 8 egg whites, 1/3 cup Kashi Crunch, 1 tbsp Udos oil
    Meal 2: 6oz chicken, ½ cup jasmine rice, ½ tbsp olive oil
    Meal 3: 6oz chicken, ½ cup jasmine rice, ½ tbsp olive oil
    Meal 4: Myoplex Delux; ½ Pre-WO, ½ Post-WO
    Meal 5: 6oz tuna, 1 slice wheat bread, ½ cup handful almonds
    Meal 6: 8 egg whites, 1 tbsp Udos oil
    Meal 7: 8 egg whites, 1 tbsp Udos oil

    Total: Cals 3,018 Fat 118.6 Carbs 116.1 Protein 366.5

    Feel free to tear it apart and give advice.

    Take care,
    CowboyCnet's WAR
    Far Beyond Driven!
    My battle against Fate, Love, Death, Scandal and a Few Other Rivals
    "Live Fast, Laugh Hard, Run, Swim, and Pain!"

  2. #2
    Join Date
    Mar 2009
    Posts
    1

    Diet

    I think you can do a bit better on Carbs. I have done this diet the last two years. I am getting better everytime I do it. I would recommend green beans or asparagus instead of bread or pasta. I normally lose 10 poounds per month, and that is with a lot of cheating. My wife gets mad becasue I diet so I've got to show I'm not obsessed with it. Last year I lost 34 pounds in three months and this year I'm on the same schedule. Even if you follow what you have posted you will lose a bunch. Don't forget to carb up every week.

  3. #3
    Maria's Avatar
    Maria is offline 2009 CBBF Canadian Natural Physique Overall Bodybuilding Champion
    Join Date
    Jan 2009
    Location
    Canada
    Posts
    47
    Wow, your carbs are really low!! You do seem to make up for it in fats though. How are you making out with that?

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