My Low Carb Diet:

[Eulogy]

Hey everyone,

So here is my nutritional totals from last night:

Calories: 1,417     Fat: 36g     Cholest: 324mg     Sodium: 1,961mg     Carbs: 58g     Sugars: 29g     Fiber: 15g     Protein: 200g     

I ate 2 small cans of lemon pepper tuna, 2 1/2 cups of mixed green salad with 3 tbsp of balsamic vinaigrette, 2 cups of mixed veggies, 12 ounces of chicken, 4 scoops of whey protein, 250g of egg whites (4 1/2 large eggs), 1 1/5th tbsp of ketchup, 1 large Tim Horton's coffee - 2 milk, no sugar/splenda. 
 
My goal is cutting. However at my base weight I was informed to keep around 1800 cal to lose a pound naturally through daily life. So obviously I am almost 400 calories below that already. However I also workout for an hour to two hours rather intensely - so that will burn probably 600+ calories, plus set my metabolism going. Outside of leg days, I also perform 30 minutes of medium intensity cardio on either an elliptical or treadmill.

I am feeling full, feeling great -- but in a calorie counting sense -- I should be feeling totally deprived, no?

Am I eating too many carbs? Not enough fats? Vise versa?

I know I should up my chicken intake, and possibly add another can or two of tuna to help round out my calories. But any other suggestions?
          

[Eulogy]

Bump

[Bobby]

protein is too low, increase it! it not only builds muscle but also burns fat. Fats may be a little low too, healthy fats omega3, unsaturated. I like to get 40-60g a day but that is total fat.

If you workout hard for 2hrs and only eat 50g carbs a day you are gonna crash bad eventually. 1400cals a day is murder.
Is this one day of the diet with hi/low/med days, or is every day gonna be like this?

Also we need more info. height, weight, activities = daily maintenance caloric needs etc...

[Eulogy]

Thanks for your reply, Bobby.

My stats are 5'11", 180 pounds. Sedentary work, but active the rest of the day (walking, sports). 2 hours encompasses my workout, cardio and stretching. Although I am eating very little, it is a /lot/ for me already. I don't want to gain size. I want to actually shed the 15 pounds I have left and be ripped... so please people save the "you'll be tiny." I won't be. I'll most likely be bigger than most people that weight given my extra large frame. This is my goal.

This is also my diet for 5-6 days of the week. One day I do high carbs to rebalance my body.

I am not trying to restrict myself to an absurd level, but to be honest, I am constantly full already. Suggestions, help?!

[coltrane]

yes, up fat intake a little.. and protein a good 100 grams.

[WhiteHulk4]

Your current nutritional breakdown looks like this:

Calories: 1,417     
Fat: 36g (23%)   
Net Carbs: 43g (12%)     
Fiber: 15g (4%)     
Protein: 200g (56%)

You should be shooting for 40%-50% fat, 40%-50% protein, and the rest carbs (don't count fiber, but eat as much of it as you want!).

So the first thing I would do with your current plan is add 2-3 Tbsp of Flax or Fish oil to your day.  Adding 3 Tbsp would take your current plan to this:

Calories: 1,777
Fat: 78g (40%)
Net Carbs: 43g (10%)
Fiber: 15g (3%)
Protein: 200g (45%)   

Which is right in line with the proper percentages for a ketogenic diet.

[nicky.smth]

I say you bump up your fat intake, lower your carbs

The breakdown should be like this


65-70% calories from fat ( to get into a ketogenic state)
30% protein(excess protein converts to glucose)

[big L dawg]

yep lower carbs to under 50..30-40 tops add more fiber.of course the question is what are your goals?what exactly are you trying to do?

[Eulogy]

Thanks again everyone for all your input!

My goal is simple:
I weigh 180 pounds on the dot. I want to lean myself out and stay relatively lean, almost shredded. I figure I'll be dropping around 15 pounds to achieve this goal. Yes, 165 might seem like a child's weight to a lot of aspiring bodybuilders, but to me, for now it'd make me content.

I enjoy lifting weights, I've done it for a long time, but suffered through a few serious injuries that have at times set me back months to a year. I'm healthy and rededicated.

For fiber, the instant powder kind?


The flax oil, any specific kind? Would this supplement be sufficient to correct my diet?

[AVBG]

This is close to the diet I used.


MEAL #1
4 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 7 egg whites to this (they don’t need to be the Omega-3 ones; you can use liquid egg whites)

MEAL #2
SHAKE: 50g Whey Protein with 2 tablespoon of Natural almond butter

MEAL #3
"Lean Protein Meal": 6oz chicken(cooked weight) with 1oz raw almonds, Brazil nuts

MEAL #4
SHAKE: 50g Whey Protein with 2 tablespoons of All Natural Peanut butter

MEAL #5
"Fatty Protein Meal": 7oz Salmon(cooked weight) with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil

MEAL #6
SHAKE: 4 whole (Omega-3) eggs and 7 extra whites

[calfzilla]

I agree with Ldawg you are eating too many carbs.  Keep carbs at 20-30 if you want to be in ketosis. 

[big L dawg]

Thanks again everyone for all your input!

My goal is simple:
I weigh 180 pounds on the dot. I want to lean myself out and stay relatively lean, almost shredded. I figure I'll be dropping around 15 pounds to achieve this goal. Yes, 165 might seem like a child's weight to a lot of aspiring bodybuilders, but to me, for now it'd make me content.

I enjoy lifting weights, I've done it for a long time, but suffered through a few serious injuries that have at times set me back months to a year. I'm healthy and rededicated.

For fiber, the instant powder kind?


The flax oil, any specific kind? Would this supplement be sufficient to correct my diet?

yea for fiber get soething like metamucil.just make sure there's only a few carbs at most per serving of you fiber supp.and fish/flax oil for fat.

[Eulogy]

This is close to the diet I used.


MEAL #1
4 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 7 egg whites to this (they don’t need to be the Omega-3 ones; you can use liquid egg whites)

MEAL #2
SHAKE: 50g Whey Protein with 2 tablespoon of Natural almond butter

MEAL #3
"Lean Protein Meal": 6oz chicken(cooked weight) with 1oz raw almonds, Brazil nuts

MEAL #4
SHAKE: 50g Whey Protein with 2 tablespoons of All Natural Peanut butter

MEAL #5
"Fatty Protein Meal": 7oz Salmon(cooked weight) with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil

MEAL #6
SHAKE: 4 whole (Omega-3) eggs and 7 extra whites

Question, I have trouble stomaching eggs that much -- at least plain. Any suggestions for calorie-less or calorie free sauces/toppings? Otherwise any suggestions for a viable food alternative?

[big L dawg]

Question, I have trouble stomaching eggs that much -- at least plain. Any suggestions for calorie-less or calorie free sauces/toppings? Otherwise any suggestions for a viable food alternative?

I put Salsa on my eggs.good 4 ya and only 2 grams of carbs per serving.that and quit being a wussy and man up

[WhiteHulk4]

Thanks again everyone for all your input!

My goal is simple:
I weigh 180 pounds on the dot. I want to lean myself out and stay relatively lean, almost shredded. I figure I'll be dropping around 15 pounds to achieve this goal. Yes, 165 might seem like a child's weight to a lot of aspiring bodybuilders, but to me, for now it'd make me content.

I enjoy lifting weights, I've done it for a long time, but suffered through a few serious injuries that have at times set me back months to a year. I'm healthy and rededicated.

For fiber, the instant powder kind?


The flax oil, any specific kind? Would this supplement be sufficient to correct my diet?

Flax oil from any reputable brand will do.  And yes, compared to what you're currently doing, just adding 2-3 Tbsp of Flax oil will be a huge improvement for what you're trying to accomplish.

Also, test yourself for ketosis on a regular basis.  Once you've been in ketosis for a week or so, and you're working out intensely, you can get away with 50 or so carbs a day - and still be in ketosis.

[coltrane]

This is close to the diet I used.


MEAL #1
4 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 7 egg whites to this (they don’t need to be the Omega-3 ones; you can use liquid egg whites)

MEAL #2
SHAKE: 50g Whey Protein with 2 tablespoon of Natural almond butter

MEAL #3
"Lean Protein Meal": 6oz chicken(cooked weight) with 1oz raw almonds, Brazil nuts

MEAL #4
SHAKE: 50g Whey Protein with 2 tablespoons of All Natural Peanut butter

MEAL #5
"Fatty Protein Meal": 7oz Salmon(cooked weight) with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil

MEAL #6
SHAKE: 4 whole (Omega-3) eggs and 7 extra whites

besides the carbs in the peanut butter, i don't see any carbs.  Is the author of this thread natural or not?  If natty, he's gonna need more carbs.. if on, he wouldn't, correct?

[big L dawg]

besides the carbs in the peanut butter, i don't see any carbs.  Is the author of this thread natural or not?  If natty, he's gonna need more carbs.. if on, he wouldn't, correct?

I'm natural and been on a under 50 carb per day diet for three weeks and doing great.wouldt rcomend it long term.like more than 2 months but I feel great and am leaning out nicely getting ready for summer.

[AVBG]

I'm natural and been on a under 50 carb per day diet for three weeks and doing great.wouldt rcomend it long term.like more than 2 months but I feel great and am leaning out nicely getting ready for summer.

exactly... A diet like this serves a purpose- to get ripped. IF you want to do a diet like this long term, re-feed days as opposed to cheat meals would be required for your mental health. I am doing a modified offseason version of this diet right now.. I am just over 20lbs over competition weight.

In regards to egg alternatives.. Red meat, salmon, tuna, swordfish..

As for sauces, don't bother...salt your food instead.

[tbombz]

heres simple advice

eat every few hours. at each meal eat a moderately big portion of meat. at each meal have a small amount of nuts. at each meal eat as much green veggies as you like. dont cheat. workout ard, drink lots of water, and do cardio.


theres is no reson to worry about grams and percentages or calories.

eat protein to preserve muscle,
 a little fat to get you fat burning,
then greens for alkaline-vitamins-minerals-phytonutrients antidioxidants-fiber-and to cure "need to eat"



its very simple. the idea is that in the absence of carbs yoru body has to use fat for energy. protein sustains the muscle, and the bit of fats helps you burn bodyfat effeciently and also help to prserve protein a bit more.

[Bobby]

Thanks for your reply, Bobby.

My stats are 5'11", 180 pounds. Sedentary work, but active the rest of the day (walking, sports). 2 hours encompasses my workout, cardio and stretching. Although I am eating very little, it is a /lot/ for me already. I don't want to gain size. I want to actually shed the 15 pounds I have left and be ripped... so please people save the "you'll be tiny." I won't be. I'll most likely be bigger than most people that weight given my extra large frame. This is my goal.

This is also my diet for 5-6 days of the week. One day I do high carbs to rebalance my body.

I am not trying to restrict myself to an absurd level, but to be honest, I am constantly full already. Suggestions, help?!

The amount of carbs you should eat is very dependant on what type of diet you're doing, you have to choose which.

Low carb diet or NO carb/Keto diet

Most posters in this thread has suggested a keto diet or modified version of it. Meaning you eat basically 0g or alittle above of starchy carbs (oatmeal rice pasta etc)

It's very important to not cheat on a keto diet because your body is not using carbs for fuel like it normally does, it uses fat. So once your glycogen stores are filled any extra carbs comming in will turn to fat as your body is not using them for fuel.

Also you have to be very careful comming of a diet like this for the above mentioned reasons. You have to gradually and very slowly start increasing your carb intake to get the body back to working like it should and avoid putting on a ton of fat.

I personally prefer a low carb diet:
Protein: I always eat 1.5g per lb bodyweight
Fat: 1 lean red meat meal then add in omega3/ unsaturated fats till you get total fat at 40-60g
Carbs: can start at 200g every day and decrease as the diet progresses. Later on cut them down to 50g a day + 50g per activity. lets say you workout in the morning and later in the evening play sports for an hour that day may be 150g carbs (or a little higher depending on intensity) on days with no activities = 50g carbs.

Simplifying things a bit here

For a keto diet: do the same as above, but double the fat and remove all the carbs. for both type diets you should eat lots of green veggies.