T Nation

Dieting Qs for Leaning

Hi everyone, 3 year reader first time poster so please be nice.

I consider myself to be just above a beginner to average knowledge person from what I experienced. That aside/

I’m currently trying to lean down, ive been training for about 4 years, started off quite chubby, then trained and dieted full on, did a bit leaning and bulking at the same time with the intention of bulking mostly.

anyway, ive come to accept/realise that I have poor genetics and I have accepted that it is quite difficult to put on clean bulk without steroids. I am completely fine with that,

so my thought is, well, I am training my butt off, I either can’t or is very difficult to get big, so without losing any size, Id like to get shredded!

as per the norm, aside from the last month, I have generally been doing the 2 protein shakes a day, training, 1 half cup of oats immediately after training, 4 meals (eggwhites for breakfast, 2 servings of steak/chicken + vegetables, last meal usually tuna + veges)

in 3 months, I basically had 2 glasses of wine, 1 serving of bread and rice, in total so I was behaved very well.

I got quite lean (possibly lost a bit of size).

anyway a few months on, I went off the rails and basically went on a bread/rice/pasta/potatoes/chips binge, and in 3 weeks gained 6kg, with no training. naturally I am quite disgusted with myself as it is obvious in a photo I took today.

ok, so I am back on my diet and training,

my question is im going to completely back on no rice/pasta/bread/potatoes, forget chocolates, forget non-diet soda. forget alcohol, hi protein, zilch starchy carbohydrates

Ive been told 1-2 cheat meals is ok per week. but how much damage does this 1-2 meals per week do??? some say 1 meal will set you back 2 weeks, which is quite discouraging.

  1. so this 1 meal per week, is it ok if I eat a bucket of chicken, 3 servings of fries smothered in cheese???

  2. I have a huge appetite, eg, I usually eat 6-8 chicken burgers from a take away or 1kg of deep fried potato chips or 2 large pizzas per cheat meal, and I don’t feel like ive cheated if I don’t stuff myself. if I made my own burgers with lean meat, a few have recommend wholemeal bread, does wholemeal bread with lean beef make it ok to have as many as I want in one meal? given the nature of my appetite

  3. Some have said pita bread or souvlaki wrap bread is guilt free, but it still seems like white bread to me??

  4. if I am going to cheat, and I want to minimise the damage, is it better to have saturated fats or sugars, eg deep fried potatos or chocolate bars.

Apologies if this is the wrong format of question

Ive never actually got a straight answer out of anyone that I have asked, my main concern is about the extent of damage of cheat meals, I do want to get ripped since its so difficult for me to put on size ( i have tiny parents), I also take a few fish oil tablets a day, avoid anything deep fried, or sugars, don’t eat many sweets except for the cheat meals.

appreciate the comments

You have got to be kidding.

On second thought…you’ve been trolling around here for how long and haven’t read ANY of the articles with the answers to just about every one of the questions you posted? My friend, none of us are going to provide anything better than the contributing authors on this site.

My head is going to explode.

Do you absolutely have to cheat? :stuck_out_tongue:

"anyway, ive come to accept/realise that I have poor genetics and I have accepted that it is quite difficult to put on clean bulk without steroids. I am completely fine with that, "

Just so you know, crap like this will get you flamed. If you’ve been on here for 3 years, you’d know that.

Dunno what this thread is really asking. Are you bulking? Getting lean. You kinda talked about everything.

You told us what you eat, but we have no clue how tall you are or how much you weigh. bodyfat %?

#1 you should know better after being a reader for a month, nevermind as long as you have

#2 if you already leaned out, f*cked up and wanna lean out again…what’s the problem…do what you did.

#3 “anyway, ive come to accept/realise that I have poor genetics” is a total cope out and a fcking lame thing to say. If you have that attitude, your progress is going to pale in comparison to that of one with a better fcking attitude.

#4 long ass posts that list your thinking, feelings, ideas, goals, process for reaching goals blah blah blah…are rarely 100% read & addressed. (everyone yell at me if I’m 100% wrong, I didn’t read 100% so your already at 99.9%)

It sounds like you have a pretty toxic relationship with food. From your post you describe an almost all or nothing type diet. You restricted yourself fanatically for a short period of time, and then completely threw your habits out the window and binged on refined carbohydrates and bad fats. You also describe being unable to indulge a little without doing so to the point of excess.

Ideally you could approach either end of the spectrum with some moderation. It doesn’t make sense to me anyway. If you have enough self control to severely restrict your diet sometimes, then why are you unable to control yourself in a cheat situation and eat “6-8 burgers” or some other grossly oversized portion??? I’m inclined to say troll but if you really want to make gains in your physique, I think spending some time thinking about how and why you eat could be a good first step.

I’m not going to answer your #'s 1-4. Cheat meals work for some people, for others they don’t You sound like the kind of person that might need to be real careful with them. I lost nearly 80 lbs with a strict diet and training program. I was somewhat fanatical, but I made mistakes along the way, had some cheats, and ate bad things when I couldn’t control my situation (stuck in an airport for example). You need to take the long view. I think most of the people that have been at this game for a while will tell you that consistency wins in the long run.

[quote]GOTNOIDEA wrote:

as per the norm, aside from the last month, I have generally been doing the 2 protein shakes a day, training, 1 half cup of oats immediately after training, 4 meals (eggwhites for breakfast, 2 servings of steak/chicken + vegetables, last meal usually tuna + veges)
[/quote]

Where’s the fat? Anyway, if you really want to be serious about it, try http://www.T-Nation.com/free_online_article/sports_body_training_performance_diet_mass/the_get_shredded_diet . Try it according to template first, and then customize to your own liking thereafter.

[quote]phatkins187 wrote:
You have got to be kidding.

On second thought…you’ve been trolling around here for how long and haven’t read ANY of the articles with the answers to just about every one of the questions you posted? My friend, none of us are going to provide anything better than the contributing authors on this site.

My head is going to NO explode.[/quote]

fixed

Are you guys serious…?

Go away troll. These threads are becoming ridiculous.

If you are serious with this post then it’s clear you have an emotional connection with food and will never get anywhere until you take care of that. Seems like you’re using it to drown out your problems like a drug.

Doubt the poster is serious though.

Quite serious!. Admittedly I haven’t been reading the diet section very much, mainly the training section…

c’mon guys, give me a break! its a serious post

[quote]tw0scoops2 wrote:
"anyway, ive come to accept/realise that I have poor genetics and I have accepted that it is quite difficult to put on clean bulk without steroids. I am completely fine with that, "

Just so you know, crap like this will get you flamed. If you’ve been on here for 3 years, you’d know that.

Dunno what this thread is really asking. Are you bulking? Getting lean. You kinda talked about everything.

[/quote]

That, and this: “I do want to get ripped since its so difficult for me to put on size ( i have tiny parents)”