Help on current Diet

**patbuck** · 07-16-2003, 08:19 AM

Hi, I'm 5'.9" my weight is 180lbs.
I was 190 pounds before I started this diet.
I would like to know a few thing see below.

Here is the Diet I'm doing:

Meal QT Calorie Protein Carbo Fat
1 7:00 protein with water 45Gr 175 35 2 3
1tsp Flax Oil 5ml 40.5 0.25 0 4.6
7:30 1/2 cup oatmeal 125ml 190 7 33 3.3

9:30 1 can of Tuna 120GR 138 31.2 0 1.2
(bread)100% wheat 1slice 105 4.1 20.51 .83

11:30 protein with water 45Gr 175 35 2 3

14:00 Green Vege 100Gr 27.92 2.69 5.4 0
Chiken breast 183.8 292.4 60 0 3.8

17:00 Green Vege 100Gr 27.92 2.69 5.4 0
Chiken breast 174.6 277.8 57 0 3.6

18:30 Training

20:00 5gr L-Glutamine
protein with water 45Gr 175 35 2 3
1tsp Flax Oil 5ml 40.5 0.25 0 4.6

Total 1 day: Calorie Protein Carbo FAt
1665.17 270gr 70.61 30.91

I would like to know if my diet is good to lean.
I wondering if I have enough carb? I reduced my daily carb intake 2 weeks ago, I was having about 115gr a day before.
I noticed that I have less energie when I'm lifting but I didn't decrease the weight.

I'm scared to loose muscle, will I if I keep that diet?
I trained 4 days a week MOnday-tuesday thursday-friday.
I read about those high carb for the 6th meal every 4 days. But I'm not sure I quit understand what I need to eat.

Should I have these High carb days with the diet I'm doing?
How can I calculate how much carb for my weight for that 6th meal every 4 days? What about Protein and Fat for these Days?

I'm don't have very big muscle and after I got leaner (see my abs) I would like to diet to get bigger.
Can someone tell me what will I have to change in my diet to get bigger? (I want to get bigger and stay lean at the same time).

Thanks

**Jodi** · 07-16-2003, 08:41 AM

Hi Patbuck! For 180lbs you are not eating enough. At the very possible lowest you should be eating 1900 cals. You will lose LBM on this diet. I would start by increasing your carbs and fat. If you want to lose fat, stick with slow burning carbs for optimum results.

Don't worry about refeeds or carb-ups until your diet is in order. And I would start by increasing your calories.

**patbuck** · 07-16-2003, 09:30 AM

OK, thanks, I use flax oil for my fat.
How can I increase my fat if I want something else that flax oil?

With what should I increase the carb.
I have added more Green vege and more oatmeal, but what else can I use?

**patbuck** · 07-16-2003, 09:31 AM

Can I add 0% mg yogourt?
Or Skim milk?
Or one extra slice of 100% whole wheat bread?

**Jodi** · 07-16-2003, 09:41 AM

No go with slow burning carbs. Oatmeal, Brown Rice, Sweet Potato, Legumes, Grapefruit, Peaches, Apples, Berries.

You may want to think about losing bread or at the very least switch to a whole grain bread instead.

Read about Essential Fatty Acids at the top of this forum. Also in the Nutritional FAQ thread towards the bottom there are a bunch of links on fats. It would be a good idea to read all those articles. Learn the why's and how's!!

**patbuck** · 07-16-2003, 09:52 AM

ok I'll drop the bread and get some rice instead of something else...
I guest I should try to add these between meal 1 and 5 and not after workout meal 6?

I read that these are the Best Complex Carbohydrate Sources:
Oatmeal, Brown Rice, Beans, Hot Air Pop Corn, Green & Yellow Vegetables, Shredded Wheat, Yams, Sweet Potatoes

Some item is this list are not in the list you gave me, what do you think of those?

**Jodi** · 07-16-2003, 10:03 AM

Any green veggies are good for you. Check out those links I told you about. Inside there is a great shopping list with a huge list of foods thats good for ya. I would say no to the PopCorn and shredded wheat. There are better cereals for you than that like Fiber One or Uncle Sam!

Sorry I almost edited your above post. I hit edit instead of post reply

**patbuck** · 07-16-2003, 11:14 AM

Thanks again I will update my shipping list.

Sometime I replace my chicken with beef or Horse.
I normaly buy extra lean ground beef or lean ground horse.

But a I have been told not to have Beef more than once a week.
What do you think?
Do you think I can have it as well as chicken?
For the Horse I have been told that it was very good and I can have every day. I guest that is correct since it's leaner than beef and it has some EFA.

And you didn't answer my questino about the carbs, I guest that because I'm right? Having the carb early in the day is the best?

Thanks for this great help

**Jodi** · 07-16-2003, 12:46 PM

I could never eat horse

You can have red meat whenever you want. I usually eat it once a day either in Ground Sirloin or a nice steak.

Try and limit your carbs closer to bedtime.

**patbuck** · 07-16-2003, 01:12 PM

Thanks again for these prompt reply. This is amazing to have that information handi like that.

I just went to the grocerie store and I looked at rice.
The white indian basmati rice had higher complex carbohydrate then the brown long grain rice.

Does it mean that I'm better off with the basmati?

it was for 50gr of each of them,
Calorie was the same 179.
Carb was the same 39. exept that the basmati had more startch

**Jodi** · 07-16-2003, 01:24 PM

BROWN RICE ONLY!!!!!! White Rice is wayyyyy too high on GI! Only stick with long grain brown rice. Basamatti brown rice kicks ass! It tastes better than regular brown rice.

**patbuck** · 07-16-2003, 01:48 PM

Ok now I think I'M back on track. What do you think?
I will probably add some Walnuts.

Meal 1 :
7:00
Whey protein with water
2 tea spoon of Flax Oil
7:30
2/3 cup Oatmeal, quick, Quaker

MEAL 2:
9:30
1 can of Tuna
Brown Rice 209Gr

MEAL3:
11:30 protein with water
5gr L-Glutamine

Meal 4:
14:00
Green Vege 150GR
Chiken breast 183.8Gr

Meal 5:
17:00 Green Vege 150Gr
Chiken breast 175GR

18:30 Training

20:00
Whey Isolate protein with water
2 tea spoon of Flax Oil

Total 1 day:
Calorie Protein Carbo FAt
1931.54 270.61 113.94 41.58

This Diet will make me lean without losing muscle right?

Then if I want to get bigger after I will be lean, what will I have to change?

Do I decrease the protein a bit and increase the carb?
How high should I go on carbs?

**Jodi** · 07-16-2003, 01:51 PM

First of all, get rid of the instand Oats and get yourself Old Fashioned Oats or Steel Cut oats. The less processed the better. The instant is higher on the GI as well.

You need more fat a bit too. How bout some fish oil capsules?
I don't see 113 G Carbs there

**patbuck** · 07-16-2003, 02:01 PM

ok I need to know what is the ratio I should have?
currently I have about:

Protein 1.5 gram per body weight 270gr
Carbohydrate 0.81 gram per body weight 146gr
Fat 0.21gram per body weight 40gr

What's the correct ratio,
To get lean and keep muscle?
To get big and stay lean?

**patbuck** · 07-16-2003, 02:06 PM

For the carbs I don't have 146 but I have:
brocoli 150Gr carb:7.7
brocoli 150Gr carb:7.7
Oatmeal 167Gr carb:44
Whey protein 2 gr carb per meal.
Brown rice 209gr carb:48

total:113 gr a day

I will change accordingly to what you are going to tell me,
So what is the correct ratio?
thanks

**Jodi** · 07-16-2003, 02:08 PM

Go with 40%P/40%C/20%F and start off at 12lbsxBW. That would be my suggestion because you don't seem like you want a higher fat diet.

**Jodi** · 07-16-2003, 02:11 PM

Or 50/30/20

**patbuck** · 07-17-2003, 07:35 AM

What is 12lbsxBW?

So this ratio 40%P/40%C/20%F to Get lean even ripped

This ratio 50/30/20 To still get lean?

What about the ratio to stay lean but increase muscle?

**patbuck** · 07-17-2003, 07:54 AM

isn't it too much of Protein?
I though that 1.5 gram of Protein per body weight was ok.

At 50%P your are at 1.8 gram a day per body weight 337gr.
isn't this too much?
Why do I need to go that High?

**Jodi** · 07-17-2003, 07:58 AM

Not its not too high. The minimum is 1-1.5G. I eat close to 2G per pounds.

Any ratio will work providing your in a caloric defecit. It just depends on the amount of carbs you want to eat. 40% or 30%. Also I mean 12 cals X per LB of BW.

**patbuck** · 07-17-2003, 08:04 AM

I have a hard time converting all this in Gram, I don't know how to do it?

I have this figure here.

Calories 3000
40% carbs = 1200 calories = 300 grams carbs
40% protein = 1200 calories = 300 grams of protein
20% fat = 600 calories = 66 grams of fat

40%P/40%Carb/20%Fat

Calories 2700
Protein per pound of bodyweight = 1.8 - 2.0 grams
25% carbs = 675 calories = 169 grams carbs
50-55% protein = 1350 - 1485 calories = 337 -371 grams of protein
20- 25% fat = 540 - 675 calories = 60 - 75 grams of fat

50%P/25%c/20%fat

But I can't figure how the guy get to the Grams?

**Jodi** · 07-17-2003, 08:25 AM

Not sure where you came up with your numbers.

180lbs X 12 = 2160 Cals

40% P - 864 cals / 4 = 216G Protein
40% C - 864 cals / 4 - 216G Carbs
20% F - 432 cals / 9 - 48 G Fat

50% P - 1080 cals / 4 = 270G Protein
30% C - 648 cals / 4 = 162G Carbs
20% F - 432 cals / 9 = 48G Fat

**patbuck** · 07-17-2003, 08:28 AM

Sorry that was for a 190lbs person.
Glad you gave me the math.
Now I will be able to rebuild my diet accordingly to my weight.
Thanks a lot.
Whe you divide by 4 (carb and pro) and 9 (fat) this is like an universal rules that 1gr Pro equal 4 calories?

**patbuck** · 07-17-2003, 08:31 AM

And why do you go with
12 cals X per LB of BW?

Why 12 calories?

**Jodi** · 07-17-2003, 08:34 AM

12 cals per pound is a general guidline

4 cal per Gram Protein
4 cal per Gram Carb
9 cals per Gram Fat

And the above is your Body weight and ratios. I already figured it for you.

**patbuck** · 07-17-2003, 08:41 AM

OK 12 cals per pound is a general guidline put what's the reason for it?

The problem is that I'm trying to understand the whole diet, I'm trying to find out How to be able to figure these number by myself.

So your are saying 12 Cal per pound is a general guide line to get lean.
So what is the general guide line to get Big and stay lean?
Maybe there is a web site where I can have all those answer??
I don't want to bug you too much with all that. I realize that I'm really getting into a lot of details and I don't want to border you.

Thanks anyway for your help I really appreciate :o)

**Jodi** · 07-17-2003, 08:50 AM

Its just a guideline. You need to experiment with yourself to find out how many cals you get lean at.

10-12 to cut
13-14 to maintain
15 + to bulk

Everyone differs and it depends on their metabolism, amount of exercise etc, hard gainer etc. There are no answers, you need to experiment and find what works for you.

**patbuck** · 07-17-2003, 09:01 AM

Ok Thanks a lot, I really really appreciate that

:P
It's so great, I'm so happy.
I'll rebuild my diet now.
Thanks

Ohh yes an other question :P
How long should I stay on each of these cycle?

10-12 to cut
13-14 to maintain
15 + to bulk

I guest I can't stay on the cut for ever?
and when you bulk do you stay lean or you get a bit of fat?

**Jodi** · 07-17-2003, 09:33 AM

Depending on how clean you eat while you bulk will depend on the amount of fat you gain.

You can cut until your happy. Every 5-6 weeks you should tweak it, change foods around play with the calories etc.

**patbuck** · 07-17-2003, 10:00 AM

What do you think?
Man 182lbs
Calorie 12 per Lbs of bw 2184Cal
50% Pro 273gr
30%Carb 164Gr
20%Fat 49GR

Meal 1 :
7:00
Whey protein with water 35p 2carb 3fat
2 tea spoon of Flax Oil 9Fat
7:30
2/3 cup Old Fahison Oatmeal 45Carb 4fat 9pro

MEAL 2:
9:30
1 can of Tuna 100gr 25Pro 0.8fat
Brown Rice 425Gr 10Pro 97Carb 4fat
2 tea spoon of Flax Oil 9Fat

MEAL3:
11:30 protein with water
5gr L-Glutamine

Meal 4:
14:00
Green Vege (brocoli) 150GR 4Pro 8Carb
Chiken breast 183.8Gr 60Pro 3.8fat

Meal 5:
17:00
Green Vege (brocoli) 150GR 4Pro 8Carb
Chiken breast 175GR 57Pro 3.6FAt

18:30 Training

20:00
Whey Isolate protein with water
2 tea spoon of Flax Oil

Total 1 day:
Calorie Protein Carbo FAt
2251.31 275.78 163.54 52.64

It's way better now hey?

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