Hey guys, I just want to say these forums are awsome. I never took the time untill recently to read forums on nutrition, diet, and training. In the last month I have learned more off these forums then I have had in five years in the gym and talkign to friends who I thought would of told me some of what I have recently learned. About 5 years ago I went from 330 (BF% ?) to 210 (BF% 13) pounds (ht of 5'11'' w/ a larger frame) in about 18 month just from lifting, football, rugby, and diet. About two years ago when I hit 210 ish, I decided to bulk and in the processes put on alot of weight fast.. I got up to about 225 in 2 months and then had to stop due to work and school realted issues (hardest classes for chemical engineering and worked 30 hours plus a week). I still dieted but the weight would just keep comming on over the next year or so. (BTW I never ever counted calories untill recently.. just was really conscous about what I ate) I got up to 255 pound about 22 % BF with little to no working out and spurts of cardio when I had time (meybe 2 times a week at most). Then I came across this website and started to read the post and took in all the information and been trying to apply it to the best of my knowledge.
Lifting for fat lose 4 times and useing the elipitcal 30 min 4 to 5 times a week (considering HIIT soon) so far this is what has happened... gained 5 pounds first 2 weeks, so then I decided to count calories at fitday.com, since then I been averaging 1800 calories a day at a ratio of 50/30/20 (p/c/f) been about 3 weeks my weight has spurted up and down(inbetween 253 to 257) but my bodyfat is down to about 19-20 %(mybodycomp.com), and it is noticable to me. I guess this is a really long question, considering my previous history and that my family has really good genetics is this normal. I am a bit confused and would like to know if I am going in the wrong direction with my diet, since I now realize how important it is and can me. Here is a example of what I eat.
My Diet:
meal 1
4 eggbeater whites w/ 1 large egg
1/2 cup of oat meal or kashi good friends cerial w/ skim milk
meal 2
to be honest .. really busy usally a can of albratrose or tuna in water
meal 3
chicken breast/salmon/garbenburger with 2 servings of broccoli or brussel sprouts and sometimes eat as a sandwish with whole ground wheat breat
meal 4 (preworkout 30-60 min)
so far what has worked best for energy during workout has been a can of tuna and a gardenburger sandwhich on the same bread as above (I try to take in carbs here that I have around)
meal 5 (post workout 45 to 60 min)
same as meal 3 but little no nop carbs unless the are fibourous veggies
meal 6
LFCC and a protein shake
My Concerns:
-Since I work alot and with school sometimes I sleep in and wake up so late in the day I skip meal 2, which I probly do often becuase I jsut dont have time in the day for 6 meals. best advice here?
-my sodium intake is often around 4000 mg a day due to eggbeaters, tuna, occasional gardenburger, and sometimes I tend to make healthy dishes and meals but seem to use high salt
canned or bagged food.. what is a good sodium range?
-my sugar intake i have some old food I am tryign to get rid of that is health but have a higher then desirable sugar content (like instant oatmeal.. i already for the old fashion ready to go), and I use skim milk, etc.. what should be the range of suger I shoudl take in and optimal times ?
-also I found that since some days I skip a meal my calories range from 1300 to 2000 diffrent days of the week for a 1800 average.. how bad is that on my body and how does it effect it.
-other concerns are in my diet.. i know of a few suggestion.. but I am not 100 % confident in my ability as of yet. A hardcore crtique would be apprciated. My final goal is to get to about 8 to 10 % BF the correct way with a good diet and hardwork.
I would appricate and help and sorry about the lengthy post I guess it is the enginner in me trying to get everyhting out there for the whole story.
Thx alot,
Matt Potok
Lifting for fat lose 4 times and useing the elipitcal 30 min 4 to 5 times a week (considering HIIT soon) so far this is what has happened... gained 5 pounds first 2 weeks, so then I decided to count calories at fitday.com, since then I been averaging 1800 calories a day at a ratio of 50/30/20 (p/c/f) been about 3 weeks my weight has spurted up and down(inbetween 253 to 257) but my bodyfat is down to about 19-20 %(mybodycomp.com), and it is noticable to me. I guess this is a really long question, considering my previous history and that my family has really good genetics is this normal. I am a bit confused and would like to know if I am going in the wrong direction with my diet, since I now realize how important it is and can me. Here is a example of what I eat.
My Diet:
meal 1
4 eggbeater whites w/ 1 large egg
1/2 cup of oat meal or kashi good friends cerial w/ skim milk
meal 2
to be honest .. really busy usally a can of albratrose or tuna in water
meal 3
chicken breast/salmon/garbenburger with 2 servings of broccoli or brussel sprouts and sometimes eat as a sandwish with whole ground wheat breat
meal 4 (preworkout 30-60 min)
so far what has worked best for energy during workout has been a can of tuna and a gardenburger sandwhich on the same bread as above (I try to take in carbs here that I have around)
meal 5 (post workout 45 to 60 min)
same as meal 3 but little no nop carbs unless the are fibourous veggies
meal 6
LFCC and a protein shake
My Concerns:
-Since I work alot and with school sometimes I sleep in and wake up so late in the day I skip meal 2, which I probly do often becuase I jsut dont have time in the day for 6 meals. best advice here?
-my sodium intake is often around 4000 mg a day due to eggbeaters, tuna, occasional gardenburger, and sometimes I tend to make healthy dishes and meals but seem to use high salt
canned or bagged food.. what is a good sodium range?
-my sugar intake i have some old food I am tryign to get rid of that is health but have a higher then desirable sugar content (like instant oatmeal.. i already for the old fashion ready to go), and I use skim milk, etc.. what should be the range of suger I shoudl take in and optimal times ?
-also I found that since some days I skip a meal my calories range from 1300 to 2000 diffrent days of the week for a 1800 average.. how bad is that on my body and how does it effect it.
-other concerns are in my diet.. i know of a few suggestion.. but I am not 100 % confident in my ability as of yet. A hardcore crtique would be apprciated. My final goal is to get to about 8 to 10 % BF the correct way with a good diet and hardwork.
I would appricate and help and sorry about the lengthy post I guess it is the enginner in me trying to get everyhting out there for the whole story.
Thx alot,
Matt Potok