OK, here's the current diet. I get a ton of grief from my girlfriend who does NOT understand what I'm trying to accomplish. I will generalize the training after the listed plan.

Meal 1

-6 Egg Whites, 2 yolks
-5 oz lean ground beef OR 5 oz of some type of lean meat. This can include a can of tuna with some mustard and a TBS of LIGHT mayo.
-1 grapefruit.

Meal 2.

-2 sccops UMP for "Protein Pudding."
-Usually, I will put 2 TBS Sunflower Butter in one of my pudding mixes.
- 4 or 5 strawberries or a handful of blueberries; OR I'll have a mixture of straw, blue, black, and raspberries (2 straws and a small handful of the others mixed)

Meal 3.

-8 oz of some form of lean meat from the master food list. If I only have 4 oz of tilapia, I will add 4 oz of another source (like 96% LGB) to get my 8 oz.
-2 cups of veggies.

Meal 4

Same as 2 minus the Sunflower Butter.

Meal 5

Same as meal 3.
*If I have a salad, I'll have 1 TBS Olive Oil and some 1 TBS balsamic or rice vinegar. I don't count the grams for salad. It's salad! Generally, maybe about 3/4 a bag with veggies.

Mon/Thur

1 cup oatmeal
8 oz Sweet Potato
1 cup veggies
1 med banana

Supps
Daily Super Pak

With each meal:
2 lean out, 2 Density, 2 Ultra 40, and 1 Quadracarn (prefer 5 a day rather than 6 on training days and 3 on off days)

I train minimum 4 days weekly. If night shift schedule, girlfriend, and 10 year old child permit, I train more.

3 days of 30 minute self programmed spin. I always use the strength building exercise option...saves my knees from going heavy on legs because they're toast.

Starting weight, 208 lbs, 17%. I dropped to 203 in a week and stayed there. On the daughter's birthday, I had ONE piece of cake and was back at 208 the next day...haven't dropped a pound since.

Ideas? Thoughts? Suggestions?

Open to all and thankful for input. Truly, this site is filled with knowledgeable peeps. LOVE being back on Bev supps-the quality, the value...everything.

This message has been edited. Last edited by: Flowride,

Forgot to add...

...all veggies are fresh cooked. I will cook approximately 4-6 servings at a time and use 1 TBS olive oil and steam them with a little water once they start cooking.

I don’t know how long you’ve been on this diet, but if it’s only been a few weeks, then you should continue with it and keep progressing in your cardio. Track your calories and try to burn about 5% more calories each week. Try to do this without adding time to, so your intensity will have to escalate to meet your calorie goals.

To put your mind at ease though, it’s not possible for you to have gained 5 lbs of fat from 1 piece of cake. Even if you ate the whole cake, you would not have gained 5 lbs of pure fat overnight! This difference in your weight is from factors like water balance among other things. At this point, consider it water under the bridge – pun intended.

Now, if you’ve been on the diet and supplements as you have listed above for a while and have been stalled for at least 3 or 4 weeks then you’re probably ready for an improvement somewhere. However, at your weight, and the amount of calories you’re consuming, plus your supplementing right – I don’t think you need a change in your diet yet.

Instead of judging by the scale, it’s good for a male to monitor/measure your waist because that’s where we have the most fat. Measure at the same spot and at the same time of day once or twice per week. If your waist is going down then you are losing fat, no matter what the scale or a bodyfat test tells you.

Hope this helps,

Steven
BI

Steven,

Thank you for your response. I've been on the plan for about 3 weeks with the supplements, a few weeks longer without. I realize that the cake shouldn't make me gain, just found it strange that it happened like that. Ahh, but I am back to around 204 at the present.

I think the strongest point would be training on the same schedule. I saw the greatest results with the Bev diet when I was on a fixed, weekends only schedule at work. It afforded the opporutunity to work out 5-6 days a week for at least 2 hours between cardio, abs, and weights. Seems like the diet and and training were so much easier to follow as I was never pressed for time. The good news is that next month, I'll be back on that schedule. If I can maintain until that point, we'll see what develops then!

Again, thanks for the insight. I will try to ramp up the "strength training spin routine" that I do even more.

Flowride,

Your nutrition plan is really excellent if your goal is fat loss while holding (or maybe even adding)muscle. And, it's ok to have a piece of cake on your daughter's birthday. Like Steven said, Don't concentrate on the scale daily. With your protein intake, you very well could add muscle too.

Roger,

Thanks. I've actually been contemplating on throwing the scale out completely. I'm noticing that it causes too much unneeded stress worrying about that number.

Another slight wrinkle I've done is to add more water intake to the diet. I was probably only taking in about half of what I should have been. Water and clear fluid like Power Aide ZERO are at about 180-200 ounces daily (I usually only partake in one of the 32 oz Power Aide Zeros). I've reduced the Coke Zero to ONE 20 oz bottle daily.

I hope to at least maintain until October. The more regimented work schedule can only help the workout plan. Cardio is sporadically placed throughout the week depending on it and on occasion, it suffers as a result.

In my heart, I want to achieve again what I have before-more than almost anything.