Quote: (12-03-2012 04:13 PM)Menace Wrote:
I have been doing SS, but my diet has been wack. Using a protein supplement that had waaay too many carbs in it. I have put on a bunch of weight, but it's too much fat. I'm also not drinking enough water.
I just struggle to figure out what to eat to make it up to 2500 calories that will also help me lean out. Fat free cottage cheese looks like a good substitute.
Can one of you put up your diet, i.e. exactly the foods you eat.
You want to eat nutrient dense foods with plenty of protein. If you are adventurous, check out the nutrient profile of beef liver, heart and kidneys, they are by far the most nutritious meat. I usually eat the following:
Breakfast-
3-6 eggs w bacon, spinach and some pecorino romano cheese grated on top.
Coffee w/ Kerrygold butter and coconut oil in it
Lunch-
Large salad with some kind of meat(steak, shrimp, salmon, chicken, tuna) on top
Mix evoo with mustard and vinegar for dressing, apply liberally
For the salad, use kale or spinach. Most lettuce is not very nutrient dense.
Dinner-
Steak, sardines, shrimp shish kabob, chicken thighs(more fat than breasts), liver, heart or kidney dish. You do not want to go overboard on the offal, you risk overdosing on certain nutrients. Eat liver once a week and heart/kidney once or twice a week as a rough guide. All sockeye salmon is wild caught and costs about $7 a lb at walmart.
Eat carbs after working out or whenever. It isn't going to matter much when you are active.
Sweet potato fries-
Slice sweet potato latitunidally into thin slices, fry in coconut oil or lard until cooked. Sprinkle salt on and cayenne pepper or whatever spices you have.
Nuts as a snack, esp brazil nuts(high in selenium) and walnuts(omega 3)
Also consider making green smoothies.
Ingredients:
1 banana
Several tbps of coconut oil/butter/peanut butter
Blueberries, carrots, strawberries, raspberries, etc.
Broccoli or other cruciferous veggies.
Chard, spinach, kale, other leafy veggies.
Basically whatever nutritious vegetables you have on hand.
Consider incorporating stuff like spirulina, chlorella and other sea organisms. Their nutrient profile is pretty impressive. Do you research as always.
Supplement nutrients you think you arn't getting enough of. Vitamin d, zinc and magnesium seem to be less available in the average persons diet. You can get these in whole foods by taking cod liver oil, eating oysters and pumpkin seeds.
Eat like this and you will have a better diet than 98% of americans. You will lose fat rapidly and probably gain strength. You are most likely deficient in some mineral that the above diet will most likely correct and your testosterone level will most likely rise because of the adundence of nutrients necessary for t production. Most of the nutrients are coming from real food so there should be increased bioavailability.