Here's a brief description of me and then I'll tell you all my plans. I'm 31 years old and I'm 6'3 and weigh 235. I've been working out off and on since I was about 25. Me and my wife have a 17 month old son and I'm sure some of you know exactly what I'm talking about. I find it hard throughout the day when I'm taking care of him to take care of my diet needs. Basically, if I had a diet of what to eat and when I know I could follow it. My workouts are not a problem as I can take him to my basement and he plays while I'm getting my workouts in. It's my diet that I need help with. Here is my goal. I'd like to lean out some. Say lose about 10 or so pounds but keep my muscle that I've gained over the years. I wouldnt mind toning up a little but it isnt a complete priority at this point. Can someone here help me out with a diet plan to use to achieve this goal? Any help I would greatly appreciate.

Also, I have been using UMP, Ultra Size, Ultra 40 for a few years now and have had great luck with this stuff.

Paul, what is your current body fat percentage? Its great that you can get your workouts in. Most of the time it is finding the time to GET to the gym that new fathers or mothers have a tough time with? Not so much the diet plan. So you are already ahead of the game! We can do a general layout of what your diet should look like, but your bodyfat is needed in order to determine your lean body mass and therefore your protein requirements.

I believe that your situation is very doable...

My current BFP is 12%. Hope this helps.

Judging by your bodyfat and current weight, you are gonna need to be taking in about 265 grams of protein, about 370 grams of Carb, and approximately 45-50 grams of Fats. Split these macros evenly over a course of 6 meals. Shoot for 44 grams pro, 61 g cho, and 8-9 g of fats per meal.

Protein sources need to be from ground turkey, LEAN ground beef, Tuna, whole eggs and egg whites, chicken breast, etc.

Carbs are VERY important and ONLY the best will DO. These are the ONLY sources that are worth a **** IMHO: White and Sweet Potato, Oatmeal, Brown Rice, Quinoa

Supplements are great to help make your eating schedule more manageable. Your diet should look like this:

Meal 1: 6 egg whites, 1 whole egg, 1.25 cups of Oatmeal (measured before cooking)

Meal 2: 4 Scoops Mass Maker, 1/2 scoop UMP, 1 tbsp Flax Meal

Meal 3: 5 oz cooked Lean Ground Turkey or Beef, 10 oz White Potato, 2 cups green veggies, 1 teaspoon Healthy Oils

Meal 4: Same as Meal 2, but drop the UMP

Meal 5: 6 oz. Tuna, Chicken or Lean Beef/Turkey, 10 oz. Sweet potato OR 8-9 oz cooked Quinoa or Brown rice, 2 cups green salad, 1 tspn Healthy Oils

Meal 6: Same as Meal 2 (on NON training days, drop the Mass Maker in favor of 2 scoops UMP and 1 tbsp Flax Meal)

Get to it Paul!

Thanks alot! I know I can follow this to a T. One question, what are some ways of preparing the lean ground beef/turkey? Other words what is best way to cook it.

What I always do is prepare 2 pounds of Lean Ground turkey in an pan and cook it so there is no moisture or fats left in the pan. Just basically ground it up (crumbled meat) and then it is easier to weigh it out! I measure everything cooked and use the Calorie Counter website for my approximations of oz servings over grams (Jtheo is gonna have a cow over that one). Thats just my opinion and what I do. Others may have some better options for you?

One other question and I'll leave you alone lol. What does the flax meal do and where can I buy that at?

Its flax seed oil and its a healthy fat. You can find it at some grocery stores, but usually at health food stores. By itself not so tasty but in a shake its not bad.

Thanks Jared!

Yes Paul, like Jared said. However stick to the Flax MEAL not the oils. When adding the FLAX MEAL to your shakes it adds a lower dose of healthy oils AND soluble and insoluble Fiber! A really great addition to the Mass Maker and it hardly changes the flavor! Good luck!

You know how it says 2-3 cups of green veggies, could I use veggies that are in a can and have no salt added? Only the vegetables in with water.

quote:

Originally posted by Paul8877:
You know how it says 2-3 cups of green veggies, could I use veggies that are in a can and have no salt added? Only the vegetables in with water.

fresh are better nutrient wise, but I eat canned green beans all the time, salt wont hurt you (unless hypertensive or high blood pressure), I cant eat salt free canned greens, I needs my sodium. I add it daily though to all meals.

Thanks Jason! Another question for you guys. What should I take if I wanted to make my muscles harder so to speak supplement wise? These are what I currently use of Beverly's Ultra Size, Ultra 40, Glutamine, Mass Maker.

Whats the difference between UMP and Ultra Size?

Ultra Size is basically the old school UMP. UMP is superior IMHO. It has More protein per serving, less fats per serving and less carbs per serving. Also the blend of protien is slightly different and the taste BLOWS Ultra Size AWAY!! UMP also has "critical Cluster" amino acids added to the formula.

Some say that Ultra Size cooks better....

I'm gonna go with UMP thanks alot!

Hey Chunky, on my shakes am I allowed to cut up a few strawberries or bananas and andd them into the mass maker and UMP?

I feel bad asking all these questions. What about raw almonds? Could I add a few of them into the diet somewhere to change it up from time to time.

quote:

Originally posted by Paul8877:
Hey Chunky, on my shakes am I allowed to cut up a few strawberries or bananas and andd them into the mass maker and UMP?

I personally wouldn't add anything Paul. You have to account for all macros and all calories. A few stawberries are NOT going to hurt, but a Banana could potentially add upwards of 28-35 grams of SUGAR. That is going against what your diet plan is trying to do. You have to stay away from those sugars. Thats kinda the whole point.

As far as almonds go, you can replace a serving of healthy oils with the SAME fat intake of Almonds, but do note that Almonds pack a HUGE punch in fat calories. One teaspoon of healthy oils may just equate to 3 measly almonds. Is that really worth it?? This diet plan is a lower fat plan. IT is not as simple as just adding this and adding that. All calories NEED to be accounted for. So if you add one thing, make sure to take another out... but it is all about making wise choices because it will show on your progress and, ultimately, on your physique as well.