Author Topic: Been getting good results w/ this diet: (Read 2051 times)

coltrane · « **on:** January 16, 2008, 09:38:11 AM »

Trying to shed a few pounds and increase definition.

meal one: 2 packets plain oatmeal, 3 scoops whey, 3 fish body oil caps

meal two: 1 can tuna, i can sardines, 30grams carbs (brown rice), cup green beans

meal three (one hour prior to gym): 1 can tuna, 30 grams carbs (brown rice), cup green beans

meal four (post workout shake): 8oz grape juice, 4o grams whey, creatine(that has 25 grams sugar added)

meal five (hour after lift): 12 oz chicken, veggies, olive oil (all mixed in electic wok-->get one!)

meal six: 2 whole eggs w/ 7 whites drank raw, cup green beans

every fifth day is a recarb day....cardio 3-4 times a week at low intensity for 25-35 mins fast walk on tread

critiques? i'm 216 5'11'' at roughy 10-11% bf

candidizzle · « **Reply #1 on:** January 16, 2008, 01:45:51 PM »

since you have a carb up day..you should go a tad bit lower during the week. i would remove the 30 grams of carbs from the pre training meal. i would also remove the olive oil from meal five, and add in fish oil caps at meal three and meal six. also, you may want to consider using a cruciferous vegetabe instead o green beans..they contain hardening agents called indoles that will help you acheve that definition that you want. i would make the two whole eggs one whole egg, and i would eat it with breakfast. at night, make it 10 egg whites and the veggies.

coltrane · « **Reply #2 on:** January 17, 2008, 06:14:21 AM »

thanks for the input candizzle

ngm21084 · « **Reply #3 on:** January 17, 2008, 06:22:22 AM »

Quote from: coltrane on January 16, 2008, 09:38:11 AM

Trying to shed a few pounds and increase definition.

meal one: 2 packets plain oatmeal, 3 scoops whey, 3 fish body oil caps

meal two: 1 can tuna, i can sardines, 30grams carbs (brown rice), cup green beans

meal three (one hour prior to gym): 1 can tuna, 30 grams carbs (brown rice), cup green beans

meal four (post workout shake): 8oz grape juice, 4o grams whey, creatine(that has 25 grams sugar added)

meal five (hour after lift): 12 oz chicken, veggies, olive oil (all mixed in electic wok-->get one!)

meal six: 2 whole eggs w/ 7 whites drank raw, cup green beans

every fifth day is a recarb day....cardio 3-4 times a week at low intensity for 25-35 mins fast walk on tread

critiques? i'm 216 5'11'' at roughy 10-11% bf

have you found yourself to be losing nay strength on your lifts due to this new diet?

coltrane · « **Reply #4 on:** January 17, 2008, 06:44:31 AM »

maybe a little. but really not too much

fill me in man! what are you implying? too low cal?

ngm21084 · « **Reply #5 on:** January 17, 2008, 07:09:15 AM »

no thats not what i was implying at all...i was just wondering more for my own info....i have been trying to eat as much clean food and protein as possible for the past 3 months or so and ive made size and strength gains but ive also made gains in the size of my gut which isnt big but i would like to drop it a bit...so i was just mainly asking because i plan on maybe in a month or so to start leaning up a little bit but i want to keep as much of these gains that ive made...thats all...the only other time i dieted was about a year ago and i did the whole no carbs except for breakfast and lots of protein and lots of cardio after lifting and i lost like 15 pounds in 2 months but lost a noticeable amount of strength...so good luck and keep update on progress..

coltrane · « **Reply #6 on:** January 17, 2008, 07:46:34 AM »

well strength really hasn't seemed to drop all that much. What are your stats?

There is a lot to be said about losing the weight...as in how much bigger you look a little more ripped.

ngm21084 · « **Reply #7 on:** January 17, 2008, 07:53:22 AM »

to tell you the truth although when i dieted before it was all about the numbers on the scale but this time in about a month its goin to be more about inches in the midsection you know what i mean....my stats arent good but im 23 about 6'1 206 got some fat in the gut and on the love handles not to much but enough to burn off..you know...like i said i just dont want to lose the strength gains ive recently made im still a little puzzled while dieting on carb timing...the only time i dieted before liek i said i just cut carbs out completely but this time i dnt want to lose muscular size just some bodyfat..

coltrane · « **Reply #8 on:** January 17, 2008, 08:07:44 AM »

yeah...i feel that cutting them out completely is awful advice...(unless your on)

you've got roughly my stats....try a similar diet out.....but make sure that when you carb back up, you carb back up!

actually, my best lifting days are when i am on a lower carb day (more energy for some reason).

i've gotta get some waxy in lieu of the grape juice....

ngm21084 · « **Reply #9 on:** January 17, 2008, 11:27:56 AM »

thats odd about more energy on less carbs..but regardless next time i start dieting i will do it smarter and by the way the waxy is great shit....defiently better then the juice..imo

candidizzle · « **Reply #10 on:** January 17, 2008, 02:05:42 PM »

your welcome, coltrane.

the reason you feel tirred on your carb-up days is because your body is releasing a bunch of seratonin and other feel good/relaxation hormones in response to the unusual carb intake.

the day after a carb up day is always going to be your strongest, most energetic day in the dieting cycle...because youill have full glycogen stores and a bunch of water retention so you will be ale to perform at peak capacity.

i prefer to get most of my carbs at nigth before i go to bed for this reason...plus, fillling up glycogen stores before going to sleep is the best way to prevent muscle catabolism. luckily i have a very slow carbohydrate metabolism, so i can get away with out eating mucvh carbs during the day. i get a moderate amount every breakfast..then dont really get any at all untill my last meal before sleeping.

coltrane · « **Reply #11 on:** January 17, 2008, 03:58:25 PM »

yeah, i actually hate training on that high carb day.
sucks...good info though..thanks

Necrosis · « **Reply #12 on:** January 17, 2008, 08:39:50 PM »

Quote from: candidizzle on January 17, 2008, 02:05:42 PM

your welcome, coltrane.

the reason you feel tirred on your carb-up days is because your body is releasing a bunch of seratonin and other feel good/relaxation hormones in response to the unusual carb intake.

the day after a carb up day is always going to be your strongest, most energetic day in the dieting cycle...because youill have full glycogen stores and a bunch of water retention so you will be ale to perform at peak capacity.

i prefer to get most of my carbs at nigth before i go to bed for this reason...plus, fillling up glycogen stores before going to sleep is the best way to prevent muscle catabolism. luckily i have a very slow carbohydrate metabolism, so i can get away with out eating mucvh carbs during the day. i get a moderate amount every breakfast..then dont really get any at all untill my last meal before sleeping.

its serotonin and its not really a hormone as its not released from a exocrine gland and doesnt last for long periods of time and has no genomic effects that i know of. but for what its worth your theory on why he is tired is probably correct, it could also be the drastic increase in calories, as most of the blood is pooled in the digestive system at reast, and about 88% is diverted to the muscularskeletal system in periods of exercise, hence the lack of energy as digestion is using up alot, plus alot of blood.

Cindy · « **Reply #13 on:** January 17, 2008, 09:18:58 PM »

Hi Coltrane,
How long have you been on that diet?

coltrane · « **Reply #14 on:** January 18, 2008, 06:37:20 AM »

Quote from: Cindy on January 17, 2008, 09:18:58 PM

Hi Coltrane,
How long have you been on that diet?

couple weeks now...it seems ok...i just don't wanna lose too much muscle density. Any ideas or suggestions?

busyB · « **Reply #15 on:** January 18, 2008, 06:55:22 AM »

Quote from: coltrane on January 18, 2008, 06:37:20 AM

couple weeks now...it seems ok...i just don't wanna lose too much muscle density. Any ideas or suggestions?

Yeah, add up your calories and ratios of Protein, Carb, Fats...if you are out of balance or too low calorie, you could lose that precious muscle! Its a pain in the ass but I do not like dieting nor do I have any of my athletes on a plan unless I know exactly how much they are eating and what %'s. What you eat at what times makes the biggest difference.

Just make sure you are not losing more than 2 lbs a week at the most. You should also be monitoring your BF levels to make sure you are not losing muscle bro...

And stop drinking those damn eggs!

coltrane · « **Reply #16 on:** January 18, 2008, 07:14:37 AM »

i think i may need to up my protein about 20 grams per meal on these lower carb days. I thnk my cals are too low and this should do the trick..

love the raw eggs! no mess, no dishes, no force feeding! (hopefully no salmonella)

candidizzle · « **Reply #17 on:** January 18, 2008, 08:19:46 AM »

Quote from: usmokepole on January 17, 2008, 08:39:50 PM

its serotonin and its not really a hormone as its not released from a exocrine gland and doesnt last for long periods of time and has no genomic effects that i know of. but for what its worth your theory on why he is tired is probably correct, it could also be the drastic increase in calories, as most of the blood is pooled in the digestive system at reast, and about 88% is diverted to the muscularskeletal system in periods of exercise, hence the lack of energy as digestion is using up alot, plus alot of blood.

see...i know SOME things

coltrane · « **Reply #18 on:** January 18, 2008, 08:51:09 AM »

Quote from: candidizzle on January 18, 2008, 08:19:46 AM

see...i know SOME things

yes you do. NOW you need to work on more of a summarized version of your knowledge. Instead of:
A+B+C+D+E+F+G=lowered bf ..... do A+(B+C+D+E+F+G)=lowered bf.

I do appreciate your advice candiz..

candidizzle · « **Reply #19 on:** January 18, 2008, 01:03:26 PM »

Quote from: coltrane on January 18, 2008, 08:51:09 AM

yes you do. NOW you need to work on more of a summarized version of your knowledge. Instead of:
A+B+C+D+E+F+G=lowered bf ..... do A+(B+C+D+E+F+G)=lowered bf.

I do appreciate your advice candiz..

thanks coltrane..i appreciate having someone who appreciates my advice! lol!