7 weeks into Diet, not much happening

[Thong Maniac]

Guys seriously...

How do you put together a 40/40/20 on 2000 cals and not eat over 45 grams of fat?
I dont understand how to get that low for the fat macro as oats, rice, chicken, fish all has fat in it. Not to mention, i take fish oil for heart health so this is just adding to the fat macro.

[cephissus]

Guys seriously...

How do you put together a 40/40/20 on 2000 cals and not eat over 45 grams of fat?
I dont understand how to get that low for the fat macro as oats, rice, chicken, fish all has fat in it. Not to mention, i take fish oil for heart health so this is just adding to the fat macro.

You don't... I ran into paradoxes like this all the time back when I actually believed what people wrote.  Fact of the matter is bodybuilding gurus throw out a lot of numbers but they rarely add up.  Don't worry if it doesn't make sense -- its not you, its careless / malevolent false advertising.

[ritch]

Guys seriously...

How do you put together a 40/40/20 on 2000 cals and not eat over 45 grams of fat?
I dont understand how to get that low for the fat macro as oats, rice, chicken, fish all has fat in it. Not to mention, i take fish oil for heart health so this is just adding to the fat macro.

I was obsessed with macro's and % at one time as well. Let go of that man...

[kevthekid]

Dude u need to relax before you go crazy....Ur best bet at this point is to get a prep coach and just follow his diet for 12-16 weeks. It'll end up driving you crazy if you keep doing what you're doing trust me been there done that

[ritch]

A prep coach??? Is he competing?

Prep coach will just up your gear use being a major part I bet of what you see in terms of results.

[Thong Maniac]

A prep coach??? Is he competing?

Prep coach will just up your gear use being a major part I bet of what you see in terms of results.

This. No fuckin way im paying some guy who preps thong warriors to do battle. I make a good living but i aint giving some charlaten my hard earned dough. Fuck all that. Id rather diet and fuck up a million times before paying someone

[ritch]

This. No fuckin way im paying some guy who preps thong warriors to do battle. I make a good living but i aint giving some charlaten my hard earned dough. Fuck all that. Id rather diet and fuck up a million times before paying someone

hahaha!... Well, between carb cycling and using carbs pre, during and post, rest of meals protein/fat, I think you will find what works best for you. I like the second method and having carbs with 3 of the six meals on off days. One day, you go just one meal with carbs or if possible. Not on training day...

[Simple Simon]

This. No fuckin way im paying some guy who preps thong warriors to do battle. I make a good living but i aint giving some charlaten my hard earned dough. Fuck all that. Id rather diet and fuck up a million times before paying someone

Here it is mate no charge


When you feel hungry wait 4 hours before you eat
When you eat just eat lean proteins and veg, have 4-6 whole eggs a day as well.

do that for 8 weeks and update the thread.

[Thong Maniac]

hahaha!... Well, between carb cycling and using carbs pre, during and post, rest of meals protein/fat, I think you will find what works best for you. I like the second method and having carbs with 3 of the six meals on off days. One day, you go just one meal with carbs or if possible. Not on training day...

Layne was saying all that is bro science really. It comes down to total macros/cals.

[balzac]

Here it is mate no charge


When you feel hungry wait 4 hours before you eat
When you eat just eat lean proteins and veg, have 4-6 whole eggs a day as well.

do that for 8 weeks and update the thread.

strict no/low carbs for 8 weeks ?

[wes]

Well just started on low fat diet around 1900-2000 cals, 40/40/20
Havnt gotten it all sorted out but this is typical for me

1 Cup oats
1 table spoon fish oil
ZERO PROTEIN ^^

Tilapia or chicken
1 Cup brown rice
Greens
OK

1-2 Quest bar
^^^REAL FOOD OR EVEN A SHAKER OF WHEY IN WATER WOULD BE BETTER...EASY TO CARRY IN YOUR CAR

1 cup oats or gluten free brown rice cereal with a protein shake or egg whites
^^^DROP THE CARBS,EAT MORE GREENS

Dinner of chicken or fish sometimes shrimp
Quinoa, rice, or sweet potato
Greens
^^^DROP THE CARBS,EAT MORE GREENS


Thats basically it. Quests are just there since i am traveling alot and need something quick and fairly clean
So with oats, quest, chicken/fish and fish oil, im already breaking 50g of fat so i dunno how to keep it lower than that. Even a cup of oats has fat in it

Way too many carbs overall.

Take the diet I typed out which was meant to be just a template,substitute chicken,eggwhites,tuna,turkey,or fish for protein sources=they are interchangeable.

Cycle carbs (starchy ones only) as follows:
M-200 gms.
T-150 gms.
W-100 gms.
Th.-50 gms.
F-0 gms.
Sat.-50 gms.
Sun.-100 gms.

Just keep repeating this cycle.


Eat as many/much green or fibrous vegetables as you want to.........these actually have a negative calorie effect,unless you are eating a truckload per day.

Protein should be roughly be between 175- 200 grams per day.

Drink tons of water all day and with each meal.


Do cardio-30-45 minutes post-workout.

GET SERIOUS


Thank me later.

[Thong Maniac]

Wtf u just said take carbs out, but you say eat upwards of 100-200 carbs per day on certain days?

[wes]

Wtf u just said take carbs out, but you say eat upwards of 100-200 carbs per day on certain days?

CYCLE the carbs,don`t eat a consistant amount daily.

[a_pupil]

bro dieting is not rocket science. i feel the troll is strong in you.

[ritch]

Enjoy the confusion, lol...

[cephissus]

Way too many carbs overall.

Take the diet I typed out which was meant to be just a template,substitute chicken,eggwhites,tuna,turkey,or fish for protein sources=they are interchangeable.

Cycle carbs (starchy ones only) as follows:
M-200 gms.
T-150 gms.
W-100 gms.
Th.-50 gms.
F-0 gms.
Sat.-50 gms.
Sun.-100 gms.

Just keep repeating this cycle.


Eat as many/much green or fibrous vegetables as you want to.........these actually have a negative calorie effect,unless you are eating a truckload per day.

Protein should be roughly be between 175- 200 grams per day.

Drink tons of water all day and with each meal.


Do cardio-30-45 minutes post-workout.

GET SERIOUS


Thank me later.

Are you kidding?

Do you know a lb of broccoli has about 150 calories?  I could plough through 2-3 lbs in one sitting if I ate 'as much as I want'.  Thats 300-450 calories, or about 20-30% of your entire daily intake, according to the template diet.

This is why bodybuilding advice is so perilous... Zero precision, hence misunderstanding abounds, despite the best of intentions.

Also, how is 'real food' or whey better than quest bars?

[ritch]

more posts, more confusion...

[wes]

Are you kidding?

Do you know a lb of broccoli has about 150 calories?  I could plough through 2-3 lbs in one sitting if I ate 'as much as I want'.  Thats 300-450 calories, or about 20-30% of your entire daily intake, according to the template diet.

This is why bodybuilding advice is so perilous... Zero precision, hence misunderstanding abounds, despite the best of intentions.

Also, how is 'real food' or whey better than quest bars?

A cup of raw broccoli is 30 calories, and takes about 80 calories to digest, which means you burn a net total of 50 calories.

Are you really serious about Quest bars being used to build a great physique?

[wes]

http://hubpages.com/hub/Negative-Calorie-Foods-List

[wes]

http://blog.fooducate.com/2013/12/30/are-quest-bars-really-as-nutritious-as-claimed/

[wes]

Way too many carbs overall.

Take the diet I typed out which was meant to be just a template,substitute chicken,eggwhites,tuna,turkey,or fish for protein sources=they are interchangeable.

Cycle carbs (starchy ones only) as follows:
M-200 gms.
T-150 gms.
W-100 gms.
Th.-50 gms.
F-0 gms.
Sat.-50 gms.
Sun.-100 gms.

Just keep repeating this cycle.


Eat as many/much green or fibrous vegetables as you want to.........these actually have a negative calorie effect,unless you are eating a truckload******** per day.

Protein should be roughly be between 175- 200 grams per day.

Drink tons of water all day and with each meal.


Do cardio-30-45 minutes post-workout.

GET SERIOUS


Thank me later.

^^^^^^^truckload^^^^^^^^********

CAN YOU SAY MINUTIA ?

[mazrim]

http://hubpages.com/hub/Negative-Calorie-Foods-List

That list is super suspect, IMO. I doubt raspberries/strawberries, etc. are negative calories. Could be wrong but doesn't make a whole lot of sense with some of those foods listed.

There is a disclaimer though so that's good.

[Thong Maniac]

I have a life so i wont Be planning carb cycling. Possibly lowering carbs subconsciously on days i dont train but i suppose the take home message is low fat (as low as u can go) and high carb mod protein with calorie defecit around 19-2000 cals, lowering as needed

[ritch]

I have a life so i wont Be planning carb cycling. Possibly lowering carbs subconsciously on days i dont train but i suppose the take home message is low fat (as low as u can go) and high carb mod protein with calorie defecit around 19-2000 cals, lowering as needed

This can work. I disagree with the not eating of carbs continually. If you can make it through your day with 3 0 carb meals, the rest pre, during post, you can make great changes.
On off days, going as low as possible will help.

this is a carb cycling of sorts, would not give it the name though... Try and have the lowest carb day pre cheat day/meal and be a bit stricter the day after a cheat if possible. As long as you make a bit of progress before each cheat day, good enough. No need to be 6% bodyfat here, so no use if doing super crazy shit.

[Thong Maniac]

This can work. I disagree with the not eating of carbs continually. If you can make it through your day with 3 0 carb meals, the rest pre, during post, you can make great changes.
On off days, going as low as possible will help.

this is a carb cycling of sorts, would not give it the name though... Try and have the lowest carb day pre cheat day/meal and be a bit stricter the day after a cheat if possible. As long as you make a bit of progress before each cheat day, good enough. No need to be 6% bodyfat here, so no use if doing super crazy shit.

Thanks ritch. I think i can easily do this. My plan is to get to 8 percent if possible and then introduce a slow build up of same macros but higher calories (SLOWLY) and hit the gear...700mg or somethhing Test. I want to be lean alllll summer and fall