I've gotten great advice at the start of my program from you guys 5 weeks ago and need your help again.

I am a male and started my program at 195 lbs. with 22% body fat.

My diet for the first 4 weeks was:

m1)8 oz Buffalo
1/2 grapefruit

m2)8 oz. chicken and two cups of vegetables

m3)8 oz. of fish with two cups of vegetables

In between my meals I would amino load 2-3 times daily ala Dr. Serrano's Zero Tolerance Plan.

I am also taking 4 ultra 40's and Mass Aminos 6 times a day, 1 scoop before and after workout creatine select and glutamine select, and beta-alanine.

Currently my cardio is 2 days of 20 minute sprints sessions on the track.

I'm down to 187 lbs. at about 18% body fat and I've gotten visibly bigger in my chest and arms. I've also lost an inch off of my waist.

My question is should I be progressing faster? And if so how would I do it? My main goal was to gain muscle and get shredded at the same time.

Should I step up my cardio or change my diet? Thanks.

did I read that wrong but are you only eating 3 meals and there are no complex carbs in there at all??? Just grapefruit and some veggies? At 22% the diet does not need to be nearly this restrictive.

Maybe I missed something here.

I don't think you got that diet plan from one of us here????? No way would any of us perscribe a 3 meal diet plan with NO carbohydrates OR fats???

I am really confused right now?? How could this have happened!!?

Sorry to confuse. You guys helped me out with a supplement question I had before NOT my diet.

Yes, my diet has been ONLY lean meat and vegetables.

It was based on Dr. Serrano's writings. Also I'm concerned with the cost of my monthly grocery bills in these inflationary times.

It is going to be very difficult to gain muscle on 3 protein/vege meals a day, regardless of the inbetween meal aminos. To gain lean mass is going to require 6-8 meals a day with a balance of protein, carbs, and healthy fats. There are a couple of excellent sources of info on this forum who know much more than I, and I am sure one of them will step in with a workable plan for you. The only thing is eating well is tough to do on the cheap, you are investing in your health so don't cheat yourself out of the quality foods you need.

Actually with the amount of meat you are eating I could make that 6 meals and then just add rice, white potato and oats (all very cheap carbs by the way) and make a solid 6 meal plan.

You game?

Jason

BTW, if I needed to we could add some cheap tuna to the mix, but with a lb and a half of meat a day you are consuming I think the protein is almost covered.

I would think that it is time to CHANGE this diet. It is time to up the carbs significantly and keep your protein intake at a moderate level. Don't be a carb-phobe! You WILL get leaner, feel better, and have way better workouts.... also, good carbs are pretty cheap so don't worry about breaking the bank. (sweet potatoe, white potatoe, brown rice, oatmeal, all cheap)

Thanks guys.

Just stopped by target on Sunday and picked up oats, white potatoes, sweet potatoes, and uncle ben's brown and wild rice.

I'll break every thing up into 6 meals day and give you an update in 2 weeks.

Thanks again!

quote:

m1)8 oz Buffalo
1/2 grapefruit

m2)8 oz. chicken and two cups of vegetables

m3)8 oz. of fish with two cups of vegetables

Bryan,

You've had success with this. Don't go slam in all these carbs. If you're worrying about higher grocery bills, move down the food chain and get just as good or better amino profile. I'm sorry I didn't post this quicker, but add:

Eggs, canned or packaged tuna(fillet in water). These two should be added because of the cost...well depending on your area of the country, it may be a lot cheaper than buffalo and maybe not. Bev's UMP may sound like a lot of money, but separated into meals, it is going to be cheaper than buffalo.

Adding to the carbs, this is what I feel it should look like:

#1 4 oz buff, 1/2 cup oats (dry measure) 1/2 grapefruit

#2 Solid: 6 oz tuna 1 apple or small potato
Shake UMP: 1 scoop (same as above)

#3 4 oz chicken 1/2 cup rice(cooked) 1 cup veggies

#4 4 oz buff 1 cup veggies

#5 Same as #2

#6 6 oz fish 2 cups veggies 1/2 cup rice

Some of the cooked carbs such as potatoes and rice are better eaten at a lower temp, closer to body temp, other than hot.

This should help reset your metabolism and perhaps give you some more intensity in the gym because you're running off a slower form of energy production.