HtK's Diet

[James Copping]

yeah, I have been known to have some crazy pre and post workout meals in my time, example:

2hrs pre
150g rice+20g honey 10P 125C 5F
100g oats + 300ml milk + 1 scoop whey 40P 75C 10F
=50P 200C 15F(1135cals)

During workout I would have 1 scoop whey 40g dextrose
=30P 40C(280cals)

Post I would repeat meal 1
=50P 200C 15F(1135cals)

So about 1/2 my daily calories around workouts.

Sometimes id have a couple rolls or beans on toast too post wo.

[hailtotheking]

OK, ive modified my diet a bit. Basically, i was getting some horrible blood sugar crashes since finishing up my MD / SD cycle, and gained a bit of fat, so i've gone for slightly lower cals, mostly by cutting out some moderate-high GI carbs, and upping the protein a bit.

Stuff removed:

- Glucose during workout
- Raisins (Sainsburys rolls taste incredibly sugary - makes me suspicious ...)
- Roll
- Honey from sandwich
- OJ from kleiner formula

- Replaced tuna in oil with tuna in water

- Moved pineapple to morning meal, so basically i will have tuna, cottage cheese, pineapple, and almonds mixed together

Added:

- Extra chicken breast (total of 160g)
- 100g prawns with dash of lemon juice (early afternoon)
- 100g extra lean turkey mince (microwaved) just before peanut butter sarnie

[hailtotheking]

I've made some pretty large adjustments to my diet, largely by knocking about 750 kcals out (going sown to about 3250 kcals / day), and reducing my carb intake, and replacing a fair bit of it with vegetables. I have done this to reduce the hypoglycemic bouts i was regularly getting, and i started getting quite fat on the high cal, high carb diet i was using after i had finished that last cycle of superdrol. This lower carb diet, which i have been on for about 2 weeks, has resulted in me losing about half a stone, a significant reduction in my waistline (no bloating anymore), and my energy levels are much more stable. Strength has dropped a bit, but i think its just because i am adjusting to a lower carb intake, and also getting withdrawal symptoms from clen and ephedrine.

Here it is:

UPON WAKING:

- 7 LEW + 1 glass cranberry juice + 1/2 tsp glucosamine

MORNING:

- 1 plain organic wholemilk probiotic yoghurt + 1 tablespoon pumpkin seeds + 1 tablespoon ground hemp seed + 1 tablespoon linseed + 1 VitMin tab

- 1 tablespoon brewers yeast + 1 tablespoon lecithin granules in water

AM SNACK:

- 105g tinned pink salmon + 1 spring onion + 3 asparagus + 1/2 teaspoon grated ginger root + 1 teaspoon apple cider vinegar + 2 fish oils

LUNCH:

- 100g extra lean beef mince + 80g skinless chicken breast + 1 cup raw spinach + 1 cup raw watercress + 8 red / orange pepper rings + 1 teaspoon apple cider vinegar + 1 large orange + 1 tablespoon Phyto Foods

SNACK PM (3 hours pre-workout)

+ 6 walnut halves + 6 almonds + 2 fish oils

1.5 HOUR PRE-WORKOUT

- - 200g mixed pulses + 100g pollock fillet + 1 gala apple + 1 tablespoon Phyto Foods

IMMEDIATELY PRE-WORKOUT

1 tablespoon brewers yeast + 1 tablespoon lecithin granules + 200mg caffiene tab + 1/2 tsp glucosamine + 1 teaspoon cee + 1 teaspoon glutamine + 1 teaspoon BCAA

DURING WORKOUT

- 1 scoop maltodex / dextrose powder + 1 tablespoon BCAA's + 1/2 tsp glucosamine + 1 teaspoon cee + 1 teaspoon glutamine

POST-WORKOUT SHAKE (all blended together)

- 2 scoops WPC 80
- 4 tablespoons 1% cottage cheese
- 1 cup unsweetened soya milk
- 1 cup mix berries
- 1 small banana
- 1/4 cup oats

DINNER (1 hour post workout)

- 100g red cabbage
- 100g tenderstem broccoli
- 80g mushrooms
- 2 cloves garlic

All above heated briefly with 1 cup of Sainsburys Be Good To Yourself tomato and herb sauce in a wok

- 3 poached free range eggs
- 1 small baked sweet potato
- 1 teaspoon apple cider vinegar
- 1 scoop of oats in water

BEFORE BED

- 8 LEW
- 1/2 small glass red wine


I also drink about 5 cups of green tea during the day as well

It is about 3250 kcals / day, with carbs, protein, and fat being about 37%, 35%, and 28% respectively. I currently trying out an easy recommendation i have heard from nutritionists like John Berardi and Patrick Holford, which is to make my meals either predominantly fat + protein, or carbs + protein. However, this is difficult with nuts and seeds, because they are fats, carbs, and protein! Also trying to get about 25% carbs in in the morning (to refuel liver glycogen), 25% before training, and about 50% post training, to maximise uptake of glucose into muscles and liver, and reduce chances of it just being turned into adipose tissue.

Was wondering if anyone had any ideas about re-arranging the diet to make it more optimal ...?

Once i've done all of my caffiene, i'm going to upgrade my pre-workout formula to be a kinda red bull combo, with gaurana or caffiene, taurine, b-vit or multi-vit complex, glucorunolactone, together with the lecithin and brewers yeast i already take.

[TheGreatGatsby]

thats a very impressive list of food dude! A little heavy on the supps for me but generally it looks all good! I'm taking notes!

Gats

[Aren_Tyr]

A complex but very impressive diet. You know your stuff HtK

I should probably get somewhat more greens/veg/fruit in my diet, although I get a reasonable amount, it could still be better in this respect.

Aren.

[hailtotheking]

It was quite heavily inspired by Terminators Androgenic Diet

[hailtotheking]

Does anyone know of a healthy low cal dressing i can stick on my salad to make it taste more interesting? Chicken and salad is SOOO boring I have tried lemon juice, apple cider vinegar, but neither of these cut it for me. I dont want anything processed, sugary, or overly oils / fatty.

[Ollie]

balsamic vinegar?

[hailtotheking]

Ok, after reading *** Erasmus's book, 'Fats that Heal, Fats that kill' i have decided to replace the 100g mince meat with 110g of stewed offal ( a mix of beef heart, kindney, and liver). Offal is higher in EFA's and packed full of micronutrients. Plus i find it easier to digest. Offal is also MUCH cheaper than good quality beef mince, so that will cut the food costs down a bit.

I also got so sick of eating chicken that i have replaced that with 110g prawns. Sainsburys do frozen prawns dirt cheap, so that will cut my food bill down even more.

Both the offal and the prawns will bump my cholestorol intake up a bit, but i read in ***'s book that this isnt a problem as long as i am not getting massive amounts of saturates in, and i am getting lots of vits and minerals to enable metabolism of the cholestorol.

I'm so glad chicken and tinned tuna are now out of my life!

[Aren_Tyr]

Quote

enable metabolism of the cholestorol

If anything, the higher cholesterol levels might result in greater production of your steroidal (i.e. anabolic) hormones, so having higher cholesterol will probably be highly beneficial for you!

I probably should start eating lots of organ meats too, they just don't taste anywhere near as good as muscle meats though...

Aren.