Check out my Diet, welcome to my life

I started 04/23/2008 at 20% bodyfat and around 220 lbs.
Im 210 lbs, 13% bodyfat, And I have been on this diet for about 7 weeks. I have had great results on it. I drop about 1% bodyfat per week, and I started IGF-1 1.5 weeks ago. So let me know what you think about my current diet.

meal 1: 7:30 AM 1 Cup Egg beaters, 1 cup quaker oatmeal 1-2 pieces of toast whole wheat bread only, 1 tbsp ketchup

Meal 2: 11am Chicken/steak mix 4oz, with 1/2-3/4 cup brown rice cooked

meal 3: 2pm Chicken/steak mix 4oz, with 1/2-3/4 cup brown rice cooked

meal 4: 5pm 2 pieces whole wheat bread 5 slices roast beef, 6 pickle slices


meal 5: 8pm usually myoplex original shake blended in Ice/water

meal 6: 11pm usually carb hungry - wheat thins 100% whole grain usually 1 serving sometimes with 1/2 can of tuna.


workout regime : 5 -6 days per week, cardio 30-45 minutes 4 days/week
Monday 6pm/cardio
Tuesday off / sometimes 10pm
Wed - 11am/cardio
Thurs - off
Friday 6pm
Saturday noon/cardio
Sunday noon/cardio

Age 25, Bodyfat about 13%, height 6'4 weight 210.
I noticed that since I started the IGF my weight has gone up slightly, but may be due to all the extra water I am drinking.

Goals 8% bodyfat, weight 205+

let me know if you see anything I could substitute to help me achieve my goals better and keep my energy levels up. I sometimes have trouble since I am running IGF-1.

A few things you should look at:
1. You should try to get your carbs(brown rice, oatmeal, sweet potatoes) down before 6:00pm.
2. I don't see any green vegetables- so many options and you can eat those past 6:00pm.
You can sub those for the bread and wheat thins- those are empty cals IMHO. If you are weaning yourself off bread, then work your way down through portion control then sub them out for other good carbs.
3. If you are needing the meal with protein powder after 6:00pm, choose something that has less carbs- (example: Isopure No Carb, etc) or move to Myoplex Lite then down to something with less carbs but still has the needed protein amount.
And you always need water-period. The only exception is when you are very close to a competition, you drop your water intake down to almost nil. From your post, I don't think you are close to that point, so don't forget the water.

Congrats on your weight loss- it is a work in progress, as it is with all of us, keep up the hard work.

3. I would also watched processed meats- if you you have to , look to brands like Boar's Head that have little preservatives.

I have had to up my calories about 15-20% since taking the IGF-1 and that is probably the reason why i need to eat more. I think most of those calories are carbs.

Yea i forgot about the veggies. I will try to find some I like more (corn, maybe carrot sticks) and include them with the meals.


I am drinking water like a fish, but I guess because i'm burning keytones and the acidity in my blood levels is high,so I require a lot more water. I wonder if this is the reason why i got sick this week.

thanks mmx2

Reconsider the corn or carrots. I would suggest green or fibrous veggies- celery, cucumbers, cauliflower, asparagus, broccoli.

ah ok. I am not on a contest diet, just trying to get in shape for a personal goal. Never been below id say 11% bodyfat and now I have the dedication and motivation to do so. So close.

Corn has zero nutrition. Your diet looks good though and MMX has some good sugg.

cool. I think once I get off my IGf I can make those substitutions and I wont get lethargic, or hungry as much

Definitely consider MMX2's suggestions, but like you said you're not contest dieting or taking it too seriously. My only opinion on that is that if you're going to put this much effort into it, you might as well go a step further and make whatever improvements you can. Good luck and congrats so far!

Definitely consider MMX2's suggestions, but like you said you're not contest dieting or taking it too seriously. My only opinion on that is that if you're going to put this much effort into it, you might as well go a step further and make whatever improvements you can. Good luck and congrats so far!

Green veggies taste good and they are a good filler/fiberous addition. I always had them
(mostly broccoli, or asparagus) with my chicken/steak, & brown rice meal.

I know I am getting a ton of fiber from the oats, and whole wheat bread. I am definitely going to add some green veggies in there. -thanks guys.

I usually sneak a cheat meal in there once a week. last night after work I picked up a carne asada burrito and ate it right after I took my IGF. probably the best time to eat your cheat mean, immediately after

Cheat meals are good for increasing metabolism if you really cut down on carbs and fat with your regular diet...plus they give you a break from the monotony of the same meals every day. Also don't forget to add in the healthy fats omega 3's, 6's, etc.

definitely. So what do you guys think about fruits? I normally don't eat fruits anyways, but should I avoid like oranges and stuff?

z28stud97 said:

definitely. So what do you guys think about fruits? I normally don't eat fruits anyways, but should I avoid like oranges and stuff?

Click to expand...

fruits are full of sugars, so i personaly steared clear of them when getting prepped for a show or even just trying to diet down hard

ok definitely no fruits. so now when Im hungry at night, I am going to eat half a can of tuna, instead of the crackers.

you could eat some almonds too if your that hungry

not an almond fan, but what about a handful of peanuts. I know their not nuts, their legumes but is that ok? Or a celery stick with peanut butter on it? and a ton of water.

PB's ok in my book

I heard that is the lowest glycemic food - peanut butter. Im definitely going to start incorporating that into my late night snacks.

yeah bro im a peanutbutter junkie at night, my wife hates it cause i leave my dirty spoon is sink all the time