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Getbig Bodybuilding Boards => Nutrition, Products & Supplements Info => Topic started by: Santa Claus on August 02, 2007, 04:53:04 AM
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Hello. I need some diet advice.
I am currently 195 pounds, and I can see the outline of my abs (no idea of BF %). There are still some flubber left, and I am currently eating as such:
2200-2300 cals a day
25% fats
45% protein
35% carbs
The food is mostly oatmeal, eggs, cottage cheese, tuna etc, spread evenly throughout the day, with the last two meals of six being without carbs.
Is this way off? I would like to keep as much muscle as possible. I have never dieted before.
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Hello. I need some diet advice.
I am currently 195 pounds, and I can see the outline of my abs (no idea of BF %). There are still some flubber left, and I am currently eating as such:
2200-2300 cals a day
25% fats
45% protein
35% carbs
The food is mostly oatmeal, eggs, cottage cheese, tuna etc, spread evenly throughout the day, with the last two meals of six being without carbs.
Is this way off? I would like to keep as much muscle as possible. I have never dieted before.
I'd drop the carbs down a little more. Carb sources should only be oatmeal, brown rice and fiberous carbs such as broccoli and cauliflower. And watch your sodium and sugar % intake.
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Thank you. I started out with slightly less carbs and more fat, but my workouts sucked. Guess it comes with the territory. And I do not add salt to my food, neither do I eat anything sugary. Oatmeal and the accompanying skimmed milk as well as one slice of bread daily are my only carb sources.
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Thank you. I started out with slightly less carbs and more fat, but my workouts sucked. Guess it comes with the territory. And I do not add salt to my food, neither do I eat anything sugary. Oatmeal and the accompanying skimmed milk as well as one slice of bread daily are my only carb sources.
Everyone's body reacts differently. Not all diets work for all people. But bringing the carbs down will also bring the bodyfat down. Drop them for a few days, then spike them (especially for leg day). You'll confuse your metabolism and cause it to run constantly burning fat. Also, although you might not "add" salt ore sugar to your meals, most foods contain sodium and sugar. Check the labels. Sodium will make you hold a lot of water and sugar ... well we all know what sugar does. ;) Opt for ezekial bread or 100% whole wheat if you have to eat bread (although I don't recommend it while dieting).
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I basically only eat those foods I listed. No processed stuff. I'll just try this out for a while then, see how it goes. I reduced the carbs somewhat, to about 150 grams a day.
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I basically only eat those foods I listed. No processed stuff. I'll just try this out for a while then, see how it goes. I reduced the carbs somewhat, to about 150 grams a day.
I would cut them in 1/2 to be truthful.
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Goddamn, how am I gonna lift? And what shall I in that case do to get the needed calories in? Up the protein accordingly? Remember that I don't care if it takes some time, I just want to keep as much muscle as possible.
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Goddamn, how am I gonna lift? And what shall I in that case do to get the needed calories in? Up the protein accordingly? Remember that I don't care if it takes some time, I just want to keep as much muscle as possible.
What Cheri is saying is great advice, but if you are not dieting for a show etc you can get away with the extra carbs.
What I will say works for me with the high protein calorie restrictuve diet, is eating brown rice carbs around 3 hours before you train, and then the oatmeal 1/2 hour before i start at the gym. I find this gives me the burst of energy needed!
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;)
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I see. Thanks for the input. I must make it clear that I am not preparing for a show at all. Keeping the muscle is the number one priority, I just want to have abs for once, and see what's behind it all.
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150 grams of carbs is too much. she is right..i wouldnt go more than 60grams daily.
the whole "carb cycling" thing..i am not too sure of. but laura is a competitor and has obviously dieted before; so i would listen to her about the carb spike thing. i do it, but only every other chest day(once every ten days), and i spike my carbs up to 80 grams, from my daily 40. the reason i do this is because i am trying to build up my chest while i diet down...(and i have to take it pretty easy o all my other body parts, so all of my tissue repair capabilities can be fast tracked to my chest.
and youe energy levels should be fine once you body gets used to the new diet...you body will start using fat as an energy source; wich is a little bit more smooth, and consistant type of energy.
another tip...if you could make 100% of your daily fat intake healthy fats, that would be amazing. youll need to supplement with a bunch of fish oil of course, but this; in my experience, works wonders.
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I see. Thanks for the advice. But again: are my calories in the ballpark? Those calories that I lose out of the diet when reducing the carbs, what should I replace them with? Protein? Fats? When it comes to the fats I am getting right now, most of them comes from the whole eggs, and that is maybe not ideal.
But goddamn, I feel like I am hardly getting any carbs now. If I cut the amount in half, that leaves very little oatmeal...
Oh well. Might as well try.
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I see. Thanks for the advice. But again: are my calories in the ballpark? Those calories that I lose out of the diet when reducing the carbs, what should I replace them with? Protein? Fats? When it comes to the fats I am getting right now, most of them comes from the whole eggs, and that is maybe not ideal.
But goddamn, I feel like I am hardly getting any carbs now. If I cut the amount in half, that leaves very little oatmeal...
Oh well. Might as well try.
To be truthful, when I diet I do not pay attention to the calories. I concentrate on the carbs and protein. Keep your proteins high and your carbs low. Also get the cardio in. This is very important when trying to drop the bodyfat. Your abs are there...you just have to bring the bf that is covering them down. I'm 43, had 2 kids and never thought I had abs or could ever achieve getting them, then low and behold...after dieting and training for my first contest, I almost fell over when I saw them
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get the weight smart high fiber low sugar oatmeal. it has 30 grams of carbs, like 14 grams of fiber, and one gram of sugar. 8 grams of protein.
i would replace your calories with clean protein sources.
and at 195 pounds...i read somewhere that in order to lose fat, you want 15 calories per pound of body weight...but we will go with 14, just t be sure! =)
195x14= 2730 calories.
so i would say your calories are just fine..you can even eat a bit more; just make it protein, and cut down those carbs.
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how about fat?
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in my own personal opinion daily fat intake should be only fatty acids. i have been doign this for about 5 days...and day one i couldnt see any abs, now i can see four(well, a blurry outline of four,,,, but whateva!!). :D
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how about fat?
EVOO, nuts (raw and unsalted)
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When it comes to fat I keep it as low as possible.
But if you are a natural a small amount of saturated fat like the stuff on steak actually helps boost T levels.
I also snack some times on nuts like almonds but I am very carefull as I find nuts addictive and more than once a snack turned into a binge.
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When it comes to fat I keep it as low as possible.
But if you are a natural a small amount of saturated fat like the stuff on steak actually helps boost T levels.
I also snack some times on nuts like almonds but I am very carefull as I find nuts addictive and more than once a snack turned into a binge.
This is true. ;D
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All right then. The short version would be: reduce the carbs, and eat most of them before workout (I need my brain at work, so I must have some in the morning too), only eat good fats, up the protein until the calories are alright. But if I am supposed to eat 2700 calories, that will be a hell of a lot of protein. And isn't that needed amount of calories according to bodyweight strongly dependant on BF %? And what is the opinion on the fat in egg yolks? Stay away? Right now my program tells me to get about 60-70 grams of fat a day, and that's quite a lot... It's hardest to get the fat right. More pointers?
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eat a packet of oatmeal in the morning with breakfast, and a small pice of fruit before you workout. that should be all of your carbs for the day.
you dont have to get any certain amount of calories from protein...what you need to do is get 30-40 grams of protein every 2-4 hours; all day long. dont go any higher or lower than that, and dont wait any longer, or any sooner.
i dont think you need that much fat.. i would say get 20 grams of fish oil eah day. just buy the bottles fatty acid(fish oil) pills at wal mart or somewhere like that where they are cheap. also, i would say that you should take vitamin-e, vitamin cq-10, green tea extract, vegetable pills, a mens multi vitamin.
as far as supps go, you should have a whey shake immidietly following your weight ttraining, you should get some kre-alkalyn, and you should get a fat burner. lipo 6 is a good one.
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All right. I'll begin with lowering the carb intake, and see what happens. If nothing happens, I will reduce it even more. The thing is that I don't need to get ripped, I just want to lose most of the fat I am carrying, within reasonable limits. It doesn't even have to be fast, and I want to function normally, both in and out of the gym. I am not looking for a quick fix, far from it. Just to be clear on that.
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you will be able to function perfectly fine after two or three days..the human body is amazing at how well it will adapt to changes. like i said..it will begin to start extracting energy from your protein calories, and your fat calories. something your body NEVER does when you are eating a normal diet. its a digestive process totally isolated to this type of diet.
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All right, then. I have tried some kind of semi-extreme low-carb diet before, and it got really tiring after a week, and my brain was sluggish. Therefore I am kinda sceptical about that. Then again, maybe I did something else wrong.
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well idk man. everyBODY is different, and it it doesnt work for you, i woudlnt try it. i am not one to say that there is a cookie cutter diet that wokrs for every body. that is just what i know works for ME. and i used to be reaally overweight. so i just figured it would work for a whole lot of people.
the green tea extract, cq-10, multi vitmain all will really help with energy levels.
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Yeah, I'll try a less extreme version first, and see where it goes. As for supplements, I live in Norway, and there are heavy restrictions on certain kinds of supplements. NO-products for example are outlawed. Most, if not all effective fat burners also.
Kre-alkalyn I have a ton of. It cost nearly nothing. The first time I tried it I was impressed at the effect I got, the next time I almost didn't notice any effect at all. Guess I'll give it another shot.
The only supplements I use daily except a couple of protein shakes are glutamine and a multi. Plus some ZMA if I feel like spending big bucks...
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after reading this thread i noticed how low i really had to go on the carbs i was eating probably 200 a day thinking that was nice and low yesterday and today i've been trying to do 40 like candidate was talking about i think i'll be able to squeak by with probably 60 its hard but today has been much easier than yesterday was..........
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Yeah, I am going at about 100 grams now, and I don't feel any cravings at all. I'll try to gradually lower it some more. When my workouts starts to suffer too much, I'll reconsider and adjust. I'll probably get where I want to be eventually.
I haven't been hungry for two years or so until recently. I actually quite enjoy the feeling. Those words will prolly come and bite me later, but oh well...
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I haven't been hungry for two years or so until recently. I actually quite enjoy the feeling. Those words will prolly come and bite me later, but oh well...
yes they will... cookies, crackers, chocolate bars... you are gonna want it so bad after a month ;D
I think you should take carbs post workout, I do it, only half of normal amount tough. 45g dextrose together with 35g whey. Breakfast and post-workout are the 2 most important meals of the day, in a calorie deficit even more so.
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yes they will... cookies, crackers, chocolate bars... you are gonna want it so bad after a month ;D
I think you should take carbs post workout, I do it, only half of normal amount tough. 45g dextrose together with 35g whey. Breakfast and post-workout are the 2 most important meals of the day, in a calorie deficit even more so.
Yeah, but I tried a workout here the other day when I had gone six hours without carbs, and it was abysmal. Maybe I should try to spread the carbs out so I get some in the morning, some before and some after the workout. It's worth a shot.
And the hunger is a sign it's working, no? It feels really good just walking around and not feeling so stuffed all the time. My progress had stopped too, so eating all that food without it getting put to use was kind of non-motivating. I will try a different approach, and I am sure the gains will return when I start bulking again later on. Change is good.
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Try to eat a meal with carbs at least 2-3 hours before you workout, not much longer. At what time do you workout?
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Try to eat a meal with carbs at least 2-3 hours before you workout, not much longer. At what time do you workout?
That's the thing. I usually workout at nine in the evening. I know it's not ideal, but it fits my daily schedule perfectly, and there are less people there.
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Yeah not the best time... I would take carbs in the PWO shake, 40g max and that's the last carbs for the day and then eat protein only after that. Eat carbs for breakfast, lunch and at 6 or 7 in the evening. maybe like 40g breakfast, 40g at lunch, 40g at 6pm and 40g pwo, that 160g carbs. For a 195lbs male that should not be too high in the beginning of the diet and on days when you don't workout just skip the dextrose and you have 120g carbs on those days.
When you're progrerss is slowing down and you are not losing as much, cut out the carbs at lunch. Then you have 120g carbs on training days and 80g on off days.
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The carb distribution you are outlining there is basically what I am doing now, just smaller amounts and nothing PWO, coz it's so late in the evening when I am done with the workout. I know it's stupid not to take in any carbs PWO, it's just gotten that way these first two weeks. Maybe I'll try to get my ass to the gym a little earlier in the evening. Lots of people say different things regarding the amount of carbs I should be taking, so I am trying to find the amount that gives me a compromise between energy levels and fat loss. I don't have a deadline, so there's no rush. Of course, having it as right as possible from the start is a good thing.
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In the beginning of a diet you are going to lose 10lbs without effort as the water comes off, so you don't need to be so low in carbs yet. the amounts i mentioned is what i used and i went from 200lbs to 190 pretty easy, then 185 and there it slowed down. At that stage is where you want to cut your carbs down more.
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Diet Mountain Dew and cigarettes. I see really skinny kids standing outside the stores using this diet, so it must work.
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Diet Mountain Dew and cigarettes. I see really skinny kids standing outside the stores using this diet, so it must work.
Actually, I've seen the exact same method work....people I saw even used regular Mt. Dew :o
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Well, they aren't selling Mountain Dew in Norway anymore. It didn't catch on :(
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yes there skinny but have no muscle
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150 grams of carbs is too much. she is right..i wouldnt go more than 60grams daily.
the whole "carb cycling" thing..i am not too sure of. but laura is a competitor and has obviously dieted before; so i would listen to her about the carb spike thing. i do it, but only every other chest day(once every ten days), and i spike my carbs up to 80 grams, from my daily 40. the reason i do this is because i am trying to build up my chest while i diet down...(and i have to take it pretty easy o all my other body parts, so all of my tissue repair capabilities can be fast tracked to my chest.
and youe energy levels should be fine once you body gets used to the new diet...you body will start using fat as an energy source; wich is a little bit more smooth, and consistant type of energy.
another tip...if you could make 100% of your daily fat intake healthy fats, that would be amazing. youll need to supplement with a bunch of fish oil of course, but this; in my experience, works wonders.
::)
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yes there skinny but have no muscle
The title said diet advice needed, not muscle gaining. ::)
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Haha, easy now boys. Let's not run this boat into the ground. Diet advice is what I asked for, and that was what I got. Somewhat contradictory at times, but that's okay. I can think a bit for myself too.
And I said in my first post that I would like to keep as much muscle as possible, and I don't think the cigs and Mountain Dew advice fulfils that criteria ;D
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Haha, easy now boys. Let's not run this boat into the ground. Diet advice is what I asked for, and that was what I got. Somewhat contradictory at times, but that's okay. I can think a bit for myself too.
And I said in my first post that I would like to keep as much muscle as possible, and I don't think the cigs and Mountain Dew advice fulfils that criteria ;D
Ok, well what do you think about the Russians trying to claim the North Pole as their land the other day Nick?
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As long as they stay off my god damn ice, they can have all the sea bottom they can carry.
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::)
what is wrong with my advice, bitch?
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candidate2025 you sure are low carb :o
80g is a spike? you call that a high day? aren't you really empty/hungry?
I would guess that spike is so small it won't have an effect, you being so low-carb already those extra carbs will just be sucked up and you'll still be hungry. To me a high day is 200g maybe even 300g carb from oatmeal and brown-rice. That really gets your metabolism going.
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no i really feel awake and energized to the max when i eat anymore than 40 grams of carbs. and when i am going on my nomral low days(30 gram), i feel just fine...not energetic, but i am able to work out no problem and i am alert and can concentrate without any difficulty.
i used to be an idiot and would go with zero grams of carbs, and then i would feel a little bit tired during the day.
i think the reason i dont need any real amount of carbs is because my metabolism goes at the pace of a turtles.
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It's called ketotnes or how ever you spell it.anyways the whole carbs for enegy is bull.
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Hm. I am getting mixed messages here. I am currently taking in about 100 grams of carbs a day, and it feels like taking it lower than that will be somewhat counter-productive, no?
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It's my understanding that you are either in ketosis, or you are not in ketosis. If you're shooting for a ketoginic diet, fats have to be high since they're your energy source. Di Pasquale's "Anabolic Diet" recommends a ratio of 60f-35p-5c through the week, with a 36-48 hour carb up on the weekend. I haven't tried it myself.
If you're not burning fats for fuel, then reducing carbs is just insulin control IMHO, which you're doing fairly effectively already with low GI choices Santa. The worst approach would be to hover at the edge of ketosis with a daily carb intake high enough to keep you out, but low enough to make you foggy and tired. If you're going to go low carb, then go all the way and suffer through the changeover, but I wouldn't choose the semi-low carb, or "reduced carb" approach myself.
Honestly, I don't see anything wrong with your current approach (in the original post). If you're eating a more-or-less Zone Diet 40c-30p-30f (incl. EFAs), just address your total calories. Reduce them gradually (reassess as metabolism adjusts) and increase interval cardio. If you border on overtraining as a bulker, accept that you're going to have to reduce the workload in the gym when in calorie debt, perhaps consolodate your split to allow more days without weights. If you're natural, don't do anything extreme.
My $.02.
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It's my understanding that you are either in ketosis, or you are not in ketosis. If you're shooting for a ketoginic diet, fats have to be high since they're your energy source. Di Pasquale's "Anabolic Diet" recommends a ratio of 60f-35p-5c through the week, with a 36-48 hour carb up on the weekend. I haven't tried it myself.
If you're not burning fats for fuel, then reducing carbs is just insulin control IMHO, which you're doing fairly effectively already with low GI choices Santa. The worst approach would be to hover at the edge of ketosis with a daily carb intake high enough to keep you out, but low enough to make you foggy and tired. If you're going to go low carb, then go all the way and suffer through the changeover, but I wouldn't choose the semi-low carb, or "reduced carb" approach myself.
Honestly, I don't see anything wrong with your current approach (in the original post). If you're eating a more-or-less Zone Diet 40c-30p-30f (incl. EFAs), just address your total calories. Reduce them gradually (reassess as metabolism adjusts) and increase interval cardio. If you border on overtraining as a bulker, accept that you're going to have to reduce the workload in the gym when in calorie debt, perhaps consolodate your split to allow more days without weights. If you're natural, don't do anything extreme.
My $.02.
This makes a lot of sense. I am now taking in between 2000 and 2200 cals a day. I sense that I now am on the border of how little amount of carbs I can take in and still function properly. I am not aiming for ketosis at all, as I had a short period earlier on where I tried that, and It didn't do it for me. I am currently doing a 45p-25f-30c. How long will it take before I can expect to see changes anyway? I don't feel as full and bloated as I used to, just that is a good enough reason to continue, but nonetheless? I intend to stay with the plan all the way this time.
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Tapeworm what do you think is the better cutting diet: Ketosis or just calorie restriction ?
I am currently on 120g carbs training days(40g of those are dextrose) 80g non training-day.
hover at the edge of ketosis with a daily carb intake high enough to keep you out, but low enough to make you foggy and tired.
What is the edge, 80g?
Santa Claus, you should cut out the cottage cheese. Try to eliminate dairy and gluten out of your diet.
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Santa Claus, you should cut out the cottage cheese. Try to eliminate dairy and gluten out of your diet.
What is the reason for this?
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This makes a lot of sense. I am now taking in between 2000 and 2200 cals a day. I sense that I now am on the border of how little amount of carbs I can take in and still function properly. I am not aiming for ketosis at all, as I had a short period earlier on where I tried that, and It didn't do it for me. I am currently doing a 45p-25f-30c. How long will it take before I can expect to see changes anyway? I don't feel as full and bloated as I used to, just that is a good enough reason to continue, but nonetheless? I intend to stay with the plan all the way this time.
Sorry man, I don't know how long it will take! Way too many variables - metabolism, caloric expenditure, types of cals (simple/complex/fiberous carbs, whey/caesin/egg/meat proteins), hormonal profile, age, genetic disposition, etc... I'd aim for a pound/week, no more than 2.
I'm sure you know the drill already: Frequent small meals with protein, lots of water, no booze, plenty of sleep, interval cardio, yadda yadda. Most important thing imo is listen to your body, which you're doing. I also reckon the faster you lose the fat, the more muscle it will cost you, so don't rush it - you busted your ass for those gains.
Some guys like to cycle calories to keep the metabolism guessing and provide nutrition when you need it, like after leg day, and have less on cardio days. Nothing extreme, around 500 cals (like 1900-2400).
Tapeworm what do you think is the better cutting diet: Ketosis or just calorie restriction ?
I am currently on 120g carbs training days(40g of those are dextrose) 80g non training-day.
What is the edge, 80g?
Santa Claus, you should cut out the cottage cheese. Try to eliminate dairy and gluten out of your diet.
I thought the dairy thing was for guys pushing for those last couple % points. I like caesin protein before bed.
For me, it's been a calorie restricted balanced diet. My energy doesn't suffer which means I get to keep working out pretty hard, and it doesn't shock my system. Couldn't say at what level of carbs the body will start making keytones. Again, too many variables. You could buy some keto sticks to piss on tho as you progressively drop your carbs, and that will give you an idea for yourself anyway.
I think ketogenic diets are effective for the people they're effective for, but I don't happen to be one (or at least I'm not one who has done it 'properly' which is what those who swear by it will say, and maybe they're right). I'm not 7% shooting for 5%, I don't want to shock my system, and calorie debt=fat loss for me, so I choose not to eliminate carbs.
Carb timing is important tho. Santa - maybe try an AM workout for a few weeks if your schedule allows it and see if you notice any difference. And hey man, don't think I'm speaking with any authority in this thread! This is just the stuff that has worked for me, it may not work for you! I can get lean, but never been in competition shape in my life! Lotsa guys seem to speak like they've got all the knowledge that matters (candidate, I'm looking in your direction). All we've got for sure is our historical data.
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Proof that I'm a kook: I don't believe in stimulants.
Lay off the caffine and other stimulants. Too hard on the adrenals.
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Thanks for the advice. Makes a lot of sense, actually. I think I can sense you saying between the lines that over-complicating things when not trying to get in competition shape is not the way to go, which is my line of thought exactly. As I understand, those last few pounds when trying to get contest ready calls for the real science and "extreme" measures, which I don't need. I'll just continue what I am doing for a few weeks more, only maybe with minor changes, and see if I need a more "drastic" approach if it doesn't work. I have no idea what BF% I am at now, so I have no idea how many calories I am supposed to be getting, but it can't be that far off.
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way too low on carbs....up your carbs from complex sources, but hit up some cardio first thing in the am, w glutamine pre and post cardio.
carbs should be up towards 200 a day.....your metabolism is gonna die. You don't and shouldn't go so low
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Hm, okay. Now I am getting confused. Not that I have a problem with eating more carbs, but the cardio bit is a little more difficult, as I start work pretty early. If I gotta get up even earlier to do cardio, I will have to get up in the middle of the night.
You mean that 200 grams is appropriate for someone my weight, without knowing my BF%?
I understand that there are almost as many opinions about what is right as there are people around here, but it's starting to be difficult.
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And can you guys suggest any good fat sources?
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I like salmon, bottled fish oil, and Udo's oil for EFAs. Salmon's gotta be cheap in Norway, eh? You guys get any whale up there? What's that like?
Walnuts make a good snack for monos. Olive oil is good too (extra virgin).
Not sure what all the fats are in avocados, but I just like 'em. Steak and other red meats are full of saturated fats, but it's a good food anyway imo.
http://www.abcbodybuilding.com/magazine03/efa.htm
Not sure how much of this is science, and how much is gym science, but there's a good chart at the end showing O3:O6 in various foods.
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Thanks, man. The salmon here in Norway isn't all that cheap, really. Nothing is cheap in Norway. Actually, whale meat is not that expensive, and I bet it's really good for bodybuilding purposes. It doesn't resemble any other meat I have tasted, neither fish or large game. It's not all that tasty, but you know it's the real shit when you eat it. And it's not fat at all, but tough and very dense.
That being said, they have fat free red meat on sale all the time at a store near here, where I usually buy a couple of pounds at a time. I can get somewhat cheap frozen salmon, maybe that's a good idea.
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What is the reason for this?
That advice was given to me in the past. The body has a hard time to break it down and you will look watery. Holding water makes you look alot higher in BF than you actually are, you can look flat even at 5-6%
A good fat source is egg yolks, so just eat your eggs whole. Olive oil is good too.
way too low on carbs....up your carbs from complex sources, but hit up some cardio first thing in the am, w glutamine pre and post cardio.
carbs should be up towards 200 a day.....your metabolism is gonna die. You don't and shouldn't go so low
What is most important is that it is complex carbs like you say, it doesn't work with cookies, i have tried ;D (i was a little tired of dieting and went on a binge on my high days, i gained a couple lbs of water. Back on diet now to shed the rest)
Wow that is high, 200 really? maybe it works with enough cardio though.
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maybe even lowered to 170 or so.....you cut carbs down too far and you lose a bit of muscle mass.....keep the carbs a bit higher, crank up the cardio and you'll be good to go.....at some bcaa's before and after lifting and cardio time do protect the muscle
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Yeah i have went low in the past and it does make your muscles kinda flat. This diet i have been on now i have gone from 200lbs to 175lbs and i have been eating 160g/120g carbs train/notraining and 1g protein pr lbs bodyweight and it's been my best diet yet, it seems like i have actually gained muscle. I have not lost any at all. I have not done that much cardio either, but i started doing more this week so i will get rid of those last lbs now and look tight.
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Yeah i have went low in the past and it does make your muscles kinda flat. This diet i have been on now i have gone from 200lbs to 175lbs and i have been eating 160g/120g carbs train/notraining and 1g protein pr lbs bodyweight and it's been my best diet yet, it seems like i have actually gained muscle. I have not lost any at all. I have not done that much cardio either, but i started doing more this week so i will get rid of those last lbs now and look tight.
sounds about right....too low on the carbs and your body will go into panic mode and try it's hardest to conserve all fat (slow metab).....remember---fat burns in the furnace of carbohydrate......i.e. you need carbs to burn fat. When you find that cutoff bt too many/too little carbs in your diet, this is where you will look your best and feel great too......
make sure you are eating lots of GREEN veggies for numerous reasons.....one being fiber and two for keeping a proper pH balance. And, of course, cause they are full of nutrients you need.....
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wow. i didnt know anyof this stuff guys.
i was under the impression that proein boosted your metabolism.
i stand corrected.
santa claus; listen to these guys.
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Sounds sweet. I am actually going for 150 grams of carbs as of now. Yesterday I had my best chest/shoulder workout ever, and I have lost four or five pounds in the last three weeks. That's why I upped the carbs from 100 to 150, coz that loss sounds fast enough and then some. I will try and cut the dairy products, except for the small amount of skimmed milk I pour on my oatmeal. Can't eat oatmeal without that.
And it's good to hear that I can eat the eggs whole. Guess I'll have to eat more tuna now that the cottage cheese is out. Either way, I am on my way, and it's not that hard, actually. Feeling confident. Thanks for the pointers so far, guys.
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sounds about right....too low on the carbs and your body will go into panic mode and try it's hardest to conserve all fat (slow metab).....remember---fat burns in the furnace of carbohydrate......i.e. you need carbs to burn fat. When you find that cutoff bt too many/too little carbs in your diet, this is where you will look your best and feel great too......
make sure you are eating lots of GREEN veggies for numerous reasons.....one being fiber and two for keeping a proper pH balance. And, of course, cause they are full of nutrients you need.....
Someone's been reading Sports & Exercise Nutrition 101 ;)
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I will try and cut the dairy products, except for the small amount of skimmed milk I pour on my oatmeal. Can't eat oatmeal without that.
I used to think that too. Do it like this, put water in the oatmeal and stir it around, the water should cover all the oatmeal but not like soup (i take 65g oats and 2.5dl water) put in microwave for 1.30 min then put lots of cinnamon on it. The oatmeal should be quite soft and good to eat without milk. I used to have it in the microwave for like 4 min and it was rockhard, then you really needed milk.
make sure you are eating lots of GREEN veggies for numerous reasons.....one being fiber and two for keeping a proper pH balance. And, of course, cause they are full of nutrients you need.....
I always forget to eat veggies, i get some here and there but i'm never consistent with it.
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Someone's been reading Sports & Exercise Nutrition 101 ;)
is that a book? i just read too many mags and ask too many question of competitive bodybuilders i know...not to mention good ol' trial and error for the past 16 years.
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Maybe I'll try that oatmeal thing. I have considered the idea before, but it just seems so...wrong. A worse problem is replacing the cottage cheese. I am going for some chicken today, but that's extremely expensive here, so I am gonna need a more accessible solution eventually.
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for chicken, i've been eating tenderloins.....they just seem a little easier to get down than the breasts for some reason i can't figure out. Anyway, you can get a large bag of frozen ones at the grocery for roughly 6 bucks...and there is like 20 -25 per page....good deal
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Maybe I'll try that oatmeal thing. I have considered the idea before, but it just seems so...wrong. A worse problem is replacing the cottage cheese. I am going for some chicken today, but that's extremely expensive here, so I am gonna need a more accessible solution eventually.
I get my protein from ham, whole eggs, whey protein, chicken, cod, red meat/steak, tuna.
Cod or a similiar fish should be cheap where you live no?
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Yeah, I can always buy a block of frozen cod, that is probably cheap. It needs to be boiled though, which is a pain. I guess I can always boil the whole thing, and save it in the fridge for later. I hate preparing food. That's what makes it so sweet with eggs, tuna and oatmeal. I just bought eight cans of tuna today, so I'll have enough for a few days. Chicken is pretty easy to prepare, but it takes quite a while. I try to make the diet as little work as possible, making it easy to manage. I can stand eating boring food all day, it's the preparation that gets me in the end. Well, I have never tried a serious diet before now, and it will be successful. Guaranteed.
On another note, I stepped on the scale today, and it turns out that I am down from 195 to 190 pounds. Those numbers are about three weeks apart. Surely, some initial water weight and such is included there, but I am satisfied so far nonetheless. My strength has also gone up, which is probably just a fluke. I don't see a major difference yet of course, but I need to start using a belt now, which is a good sign.
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I am actually going for 150 grams of carbs as of now.
~150-175 is a good amount
is that a book? i just read too many mags and ask too many question of competitive bodybuilders i know...not to mention good ol' trial and error for the past 16 years.
It's a text book
(http://www.chipsbooks.com/sports2.jpg)
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All right, then. I have lost about six pounds so far, but it seems like the loss is slowing down. Maybe I need to reduce the carbs a bit? I am currently taking in about 2000-2200 cals, about 100 grams of carbs on off days, and 150 on workout days. The thing is that my strength is going up at a record rate. My shoulder problems are gone, and I can bench again, after two years of not benching at all. I even got a new personal best yesterday. Should I adjust my diet, or give it another week to see what happens?
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NO! do not decrease carbs, if anything you should increase them.
I eat 160g carbs as a base: 2x oatmeal and 2x brownrice, add 1x 40g dextrose PWO for lifting days. Go high on some days 200-300g carbs. I've gotten so much better results with this now than ever before. Just make sure your eating is clean and your calories are where they should. Low-carb = water loss, Medium-carb and calorie deficit = fat loss
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Okay. I will keep it the way it is, maybe increase the carbs a bit then. I guess I shouldn't be complaining either way, with my training results being as good as they are right now.