Sueareezay Diet

[DRF666]

I read alot of your posts and was wondering if you could post your typical cutting and bulking diets

[Suareezay]

I read alot of your posts and was wondering if you could post your typical cutting and bulking diets

Ive been following an Intermittent Fasting diet and training protocol for the better part of a year now.

It should be vaguely outlined here:
http://leangains.blogspot.com/

[DRF666]

thanks

[yeahbuddeh!]

Im interested in seeing what a typical days diet of the IF regimen looks like. Does this really work? Ive been looking for a routine that I can relax on the meal frequency and timing, which is my biggest problem with my gains (lean gains and fat loss). I hate having to carry my meals everywhere but I dont see how this can work yet Im still willing to give it a try. thanks.

[Suareezay]

for me, off days are basically a typical OCD BBer super clean menu. Chicken, beef, rice, veggies, eggs, cottage cheese, peanut butter, olive oil. Only difference is I only eat 3 really big meals as opposed to 6+ smaller ones. (when cutting i eat <100g carbs on off days). I stay clean just because 1. I have learned to cook these meals so that i actually crave these otherwise bland foods, 2. it makes keeping track of macros very easy. There is really no other reason.

Training days i eat 3500-4500 calories. I break the ~16 hour fast with a ~500 calorie meal of 50/50/10 protein/carbs/fat 30-60 mins before my workout, then I eat the remaining 3000-4000 calories PWO for the remaining 6 hour or so meal window, since all meals are eaten in an 8 hour meal window. Anything goes for these PWO meals. I normally eat a box of low fat cereal and half a gallon skim milk, and a few hours later have about 3 servings of pasta, then finish the day off with some cottage cheese, protein powder and maybe some peanut butter. Ill usually have some low fat ice cream, potatos, chicken, whatever low fat food im craving at the time.

Theres nothing magic about it. Its just super easy and convenient. Once you understand it it also makes a lot of sense as far as adjusting the calorie surplus and deficit days to suit your goals (fat loss, recomp, or muscle gain). There are some nice partitioning effects, mental clarity effects during the fast, and appetite supressant effects being reported by most. I can attest to these as well. Its by no means the end-all be-all answer to dieting and training, but I like it. The IF cut I did went very well, and my bulk is going great as well.

[MilkDaScow]

what are your current stats??? age, height, weight, bf, current goals, etc..

[yeahbuddeh!]

mental clarity effects during the fast. I can tell you that if I don't eat breakfast, im ****ed for the whole day. On paper this diet just cant work. especially those off days. but how are the results? honestly. what are people achieving with this method? i want lean gains and fat loss.

also, box of creal, 3 servings of pasta and protein powder, some cottage cheese can not equal 3500-4000 cals. considering ur breakfast is 500 cals. i dont doubt the macros, i just doubt the number of cals. but if it works for you, it works. sounds low in protein but i visited leangains.com and seen the pics of the dude on there and hes pretty ripped with some mass but you know, i dont really believe anything i read anymore..

for me, off days are basically a typical OCD BBer super clean menu. Chicken, beef, rice, veggies, eggs, cottage cheese, peanut butter, olive oil. Only difference is I only eat 3 really big meals as opposed to 6+ smaller ones. (when cutting i eat <100g carbs on off days). I stay clean just because 1. I have learned to cook these meals so that i actually crave these otherwise bland foods, 2. it makes keeping track of macros very easy. There is really no other reason.

Training days i eat 3500-4500 calories. I break the ~16 hour fast with a ~500 calorie meal of 50/50/10 protein/carbs/fat 30-60 mins before my workout, then I eat the remaining 3000-4000 calories PWO for the remaining 6 hour or so meal window, since all meals are eaten in an 8 hour meal window. Anything goes for these PWO meals. I normally eat a box of low fat cereal and half a gallon skim milk, and a few hours later have about 3 servings of pasta, then finish the day off with some cottage cheese, protein powder and maybe some peanut butter. Ill usually have some low fat ice cream, potatos, chicken, whatever low fat food im craving at the time.

Theres nothing magic about it. Its just super easy and convenient. Once you understand it it also makes a lot of sense as far as adjusting the calorie surplus and deficit days to suit your goals (fat loss, recomp, or muscle gain). There are some nice partitioning effects, mental clarity effects during the fast, and appetite supressant effects being reported by most. I can attest to these as well. Its by no means the end-all be-all answer to dieting and training, but I like it. The IF cut I did went very well, and my bulk is going great as well.

[ecke70]

also, box of creal, 3 servings of pasta and protein powder, some cottage cheese can not equal 3500-4000 cals.

sure it can. a box of cereal is lot of calories. 3 servings of pasta is 900 kcal add some proteinsouce and olive oil and your soon up there.

alot of people underestimate the calories they are eating.

[MilkDaScow]

mental clarity effects during the fast. I can tell you that if I don't eat breakfast, im ****ed for the whole day. On paper this diet just cant work. especially those off days. but how are the results? honestly. what are people achieving with this method? i want lean gains and fat loss.

also, box of creal, 3 servings of pasta and protein powder, some cottage cheese can not equal 3500-4000 cals. considering ur breakfast is 500 cals. i dont doubt the macros, i just doubt the number of cals. but if it works for you, it works. sounds low in protein but i visited leangains.com and seen the pics of the dude on there and hes pretty ripped with some mass but you know, i dont really believe anything i read anymore..

i don't think you have been around long enough to tell Suareezay that he's wrong... he's got a good idea about whats going on

[Suareezay]

On paper this diet just cant work. especially those off days.

please explain.

also, box of creal, 3 servings of pasta and protein powder, some cottage cheese can not equal 3500-4000 cals. considering ur breakfast is 500 cals. i dont doubt the macros, i just doubt the number of cals.

ok. if you say so.

a random entry from my log:

Preworkout 500
1 box lucky charms 1760
2000g milk 720
3 prunes 80
3x pasta, 3oz chicken, sauce 800
1 egg 4 whites 200
1 cup cottage cheese 180
1 scoop protein 80 80
-------
4320

sounds low in protein

exactly what about "Chicken, beef, rice, veggies, eggs, cottage cheese, peanut butter, olive oil" makes my diet "sound low in protein"?

Apparently you didnt seem to pick up on the fact that this is a vague outline of the diet, not a comprehensive explanation of everything I eat.

[Drako]

Shup Suar you dont know shit. Everyone knows you can only get protein from tuna and shakes. lol




But on a seroius note Suar REALLY knows his shit and is deffo one of the guys on this board you dont wanna piss off.

[ecke70]

But on a seroius note Suar REALLY knows his shit and is deffo one of the guys on this board you dont wanna piss off.

cause if you do. he will drink your bones(they're an excellent source of calcium).

[yeahbuddeh!]

I would never eat lucky charms and stuff like that. all i eat is eggs, oats, chicken, protein powder, maltodextrin, apples, green veggies, flax oil, and drink water. ill have steaks sometimes.

i think youre an ectomorph? im an endo so what kind of meal plan would best fit someone looking for lean mass gains and possibly get leaner at the same time. i do my cardio 30-40 min eod and train eod. thanks

please explain.



ok. if you say so.

a random entry from my log:

Preworkout 500
1 box lucky charms 1760
2000g milk 720
3 prunes 80
3x pasta, 3oz chicken, sauce 800
1 egg 4 whites 200
1 cup cottage cheese 180
1 scoop protein 80 80
-------
4320


exactly what about "Chicken, beef, rice, veggies, eggs, cottage cheese, peanut butter, olive oil" makes my diet "sound low in protein"?

Apparently you didnt seem to pick up on the fact that this is a vague outline of the diet, not a comprehensive explanation of everything I eat.

[yeahbuddeh!]

i don't think you have been around long enough to tell Suareezay that he's wrong... he's got a good idea about whats going on

ive been in this game since 2000

[MilkDaScow]

ive been in this game since 2000

i meant on the board....

Suareezay has dished out some great advice to many and he doesn't deserve to be told that he's wrong unless he actually is... aka if he tells you that chicken is a good source of carbohydrates

[Suareezay]

I would never eat lucky charms and stuff like that.

why exactly?

all i eat is eggs, oats, chicken, protein powder, maltodextrin, apples, green veggies, flax oil, and drink water.

so lucky charms bad, maltodextrin good. got it.

ill have steaks sometimes.

woah, careful now, lets not get carried away, steak isnt clean.

i think youre an ectomorph? im an endo so what kind of meal plan would best fit someone looking for lean mass gains and possibly get leaner at the same time. i do my cardio 30-40 min eod and train eod. thanks

im pretty ectomorphic. your meal plan wouldnt vary drastically. the biggest issue will be how well you handle carbs. if you get bloated and puffy and hold a lot of water on high carbs, youll want to eat more fat and less carbs. If you get pumped and veiny on high carbs, then you can handle more of them. Beyond that, its mainly a matter of calorie control.

im still waiting for the explanation as to why "this diet just cant work, on paper."

[Suareezay]

Suareezay has dished out some great advice to many and he doesn't deserve to be told that he's wrong unless he actually is... aka if he tells you that chicken is a good source of carbohydrates

With a diet that calls for a signifcant fast such as this one, resistance is to be expected. It goes against what everyone has always been told. Very few have seen any ill effects from it, and those that have are a rare exception or have gone into it with a closed mind and an expectation of failure and convinced themselves that all sorts of bad things are happening. This is why I tend to not to mention it or recommend it.Two years ago, even I would have sworn off this diet as nonsense that would lead to nothing but catabolism, muscle loss, lethargy, and all the other crap BBing magazines and supplement companies would have you believe happens when you go more than 3 hours without a protein shake.

I also dont want it to appear as if I had anything to do with creating the diet. I am simply following the diet Martin Berkhan designed, nothing more. Even he didnt "come up" with it. Fasting has been around for a long time; he simply applied it to a training context.

[needtolosequick]

I would never eat lucky charms and stuff like that. all i eat is eggs, oats, chicken, protein powder, maltodextrin, apples, green veggies, flax oil, and drink water. ill have steaks sometimes.

sounds pretty ****ing boring

[yeahbuddeh!]

I have the malto post training. I dont eat sugar at any other time of the day and wouldnt no matter what. I know my body by now. Yes i eat a boring plain diet because my body is sensitive. if i eat whatever i want, ill get fat and bloated. on high carbs, i do get veiny and pumped. everyone does. i also get fat from that too. real puffy. I knew that you were ectomorph. Your frame looks ecto. Obviously I cant eat the foods that you can. Thats why we're all on this board. Im not saying you're wrong about your diet as the other guy mentions, I'm simple stating that people with different body types can't eat the types of foods you do. you can pretty much eat any diet and be fine. For others, it isnt that easy. It would be nice to see a clean version of that diet for a more endomorphic person trying to put on lean tissue and get lean. im hovering about 14-15% and been at this bf for a very long time. When i flex my abs, surprisingly my gut disappears and my abs show.

With a diet that calls for a signifcant fast such as this one, resistance is to be expected. It goes against what everyone has always been told. Very few have seen any ill effects from it, and those that have are a rare exception or have gone into it with a closed mind and an expectation of failure and convinced themselves that all sorts of bad things are happening. This is why I tend to not to mention it or recommend it.Two years ago, even I would have sworn off this diet as nonsense that would lead to nothing but catabolism, muscle loss, lethargy, and all the other crap BBing magazines and supplement companies would have you believe happens when you go more than 3 hours without a protein shake.

I also dont want it to appear as if I had anything to do with creating the diet. I am simply following the diet Martin Berkhan designed, nothing more. Even he didnt "come up" with it. Fasting has been around for a long time; he simply applied it to a training context.

[ecke70]

I have the malto post training. I dont eat sugar at any other time of the day

Im willing to bet you that he eats lucky charm PWO because they are high in sugar and taste. I dont see how that is any different from malto except that it actually tastes something.

trying to put on lean tissue and get lean

try focusing on one of those things at a time. its really hard to lose AND gain weight at the same time.

[yeahbuddeh!]

the whole box of lucky charms post workout? thats 1760 cals, you cant digest that many calories in one meal dude, the rest converts to fat. and adding 50-60g protein with that of course adds another 200-240 cals bringing it to 2000 cals PWO according to what you're saying.

Im willing to bet you that he eats lucky charm PWO because they are high in sugar and taste. I dont see how that is any different from malto except that it actually tastes something.




try focusing on one of those things at a time. its really hard to lose AND gain weight at the same time.

[ecke70]

the whole box of lucky charms post workout? thats 1760 cals, you cant digest that many calories in one meal dude, the rest converts to fat. and adding 50-60g protein with that of course adds another 200-240 cals bringing it to 2000 cals PWO according to what you're saying.

yeah seems high to me too. but look at his pic. im not about to argue with results.

you could probably digest 2000 calories. it just takes time.

[Suareezay]

I have the malto post training.

i eat cereal post training. i guess powdered sugar is ok, but cereal is somehow bad?

i do get veiny and pumped. everyone does.

no, they dont. people with poor insulin sensitivity get bloated and hold water.

I knew that you were ectomorph. Your frame looks ecto. Obviously I cant eat the foods that you can. Thats why we're all on this board. Im not saying you're wrong about your diet as the other guy mentions, I'm simple stating that people with different body types can't eat the types of foods you do. you can pretty much eat any diet and be fine. For others, it isnt that easy. It would be nice to see a clean version of that diet for a more endomorphic person trying to put on lean tissue and get lean. im hovering about 14-15% and been at this bf for a very long time. When i flex my abs, surprisingly my gut disappears and my abs show.

like ive said before the main issue is calorie level. if at the end of the week you are in an overall calorie deficit, youre going to lose weight regardless of whether you were eating cereal or oatmeal.

[Suareezay]

the whole box of lucky charms post workout? thats 1760 cals, you cant digest that many calories in one meal dude, the rest converts to fat. and adding 50-60g protein with that of course adds another 200-240 cals bringing it to 2000 cals PWO according to what you're saying.

I would love to see data on this. You wont have any though, because youre just regurgitating senseless BBing nonsense.

If this were true, I guess that if my BMR is 2500 calories, and I eat 1760 calories in one sitting and nothing else for the rest of the day, im going to defy the laws of physiology and magically store fat even though im in a caloric deficit? That doesnt explain leaner now than I usually was while eating 6+ meals a day. Granted, this is due to better calorie control, and not the lowered the meal frequency, but the point is that i havent gotten fat by eating a box of cereal 3 times a week after training.

Why is maltodextrin ok pwo, but not cereal? Is it because all these BBer retards live off of malto and dex shakes, but shun sugar in any other form? I once had one of these geniuses argue with me that dextrose was the best carb for post workout, but the smarties that I ate PWO would cause me to gain fat. (Hint: guess what the first ingredient in smarties is. 2 points if you said "dextrose.")

Also, the size of a meal is pretty irrelevant in this context. Bigger meals just take longer to digest.

http://www.steroidology.com/forum/sh...4&postcount=17

[yeahbuddeh!]

you havent gotten fat because you're an ectomorph first of all. ecke70, do you know what an ecto is? its a person who cant get fat. suar, you might know alot but you're a poor example for a "diet". you're already lean! its like having a hairless teenage kid do a commercial for the newest 7 blade shaving razor. the kid has no hair to shave so of course it will look good! no flame of course.

also, you stated if u did not eat anything else for the rest of the day. but clearly that meal is only the first thing to go down your stomach, so you are in fact eating more that day.

you know, im not arguing about the malto/dextrose. i just started using malto and i dont know, maybe it bloats me. sometimes i think i had better results with just straight honey or those sugared oatmeal packets. i think lucky charms is perfectly fine JUST PWO but not in the amount of a whole box but you can get away with that i suppose.

I would love to see data on this. You wont have any though, because youre just regurgitating senseless BBing nonsense.

If this were true, I guess that if my BMR is 2500 calories, and I eat 1760 calories in one sitting and nothing else for the rest of the day, im going to defy the laws of physiology and magically store fat even though im in a caloric deficit? That doesnt explain leaner now than I usually was while eating 6+ meals a day. Granted, this is due to better calorie control, and not the lowered the meal frequency, but the point is that i havent gotten fat by eating a box of cereal 3 times a week after training.

Why is maltodextrin ok pwo, but not cereal? Is it because all these BBer retards live off of malto and dex shakes, but shun sugar in any other form? I once had one of these geniuses argue with me that dextrose was the best carb for post workout, but the smarties that I ate PWO would cause me to gain fat. (Hint: guess what the first ingredient in smarties is. 2 points if you said "dextrose.")

Also, the size of a meal is pretty irrelevant in this context. Bigger meals just take longer to digest.

http://www.steroidology.com/forum/sh...4&postcount=17