Diet Help

**ProtoFuze** · 08-13-2003, 03:31 PM

I posted about body fat lowering in Training and dymas told me to post my diet here and try to get some help with it, as the calories are to low, so any help would be greatly appreciated. Currently I'm trying to lose bodyfat around my waist, lower abdominal area, obliques and chest, and then just overall BF.

I'm trying to get as much protein as I can but it's kind of hard around here, so here's my usual diet (I also snack on carrots and other veggies throughout the day, some at meals, between, before bed, etc.):

Meal 1:
-Either a piece of french toast and 2 small pork sausages or couple slices whole weat bread with cheese or 2 whole eggs and slice of bread
-Whole Pink Grapefruit

Meal 2:
-Small round eye steak or chicken breast
-Half cup veggies

Meal 3:
-1 Scoop protein powder (21.5 g of protein, 125 cal, 6 g of carb)
-Whole Grapefruit

Meal 4:
-2 scoop protein powder (Post workout shake)

Meal 5:
-Steak, or chicken breast, stir fry with veggies usually, or steak strips, or BBQ of either
-Cup of Veggies

Meal 6 (Before bed):
-Half portion of Steak or chicken breast dinner
-Some vegetables

With this, if it helps. I'm 17, weight 177, workout 6 days a week, with HIT at the end of each session, trying to lose excess bodyfat desperatley but gain and keep muscle mass. Thanks alot for any ideas.

**Jodi** · 08-13-2003, 04:56 PM

What are your macros for the day? I don't think you have enough protein. Also

bread?? french toast?? sausages?? on a cut

**ProtoFuze** · 08-13-2003, 05:01 PM

I don't mean to osund overly ignorant, but I'm not to sure of my overall macros, and the french toast and sausages, just today by the way, I'm not getting enough protein at all, so I through in a bunch of eggs with the toast, no butter either and only a tbs of fresh raspberry syrup. But no, I don't get enough protein, and with whey powder being expensive, I'm trying to find other suitable replacements, and I have to keep low on milk and eggs, allergies, I'd really appreciate if you had any ideas, thanks Jodi

And no more sausages or french toast. Also, I'm not trying so much to cut, as lower body fat, especially noticeable parts and then gain size.

**Jodi** · 08-13-2003, 05:05 PM

Cutting is lowering BF!

Raspberry syrup unless its Sugar Free is also bad

and if you HAVE to have bread, go with 100% Whole Grain Bread.

What about cottage cheese. Whey is really cheap, its only $25.00 for 5 pounds and it will last you a while. Lot cheaper than beef or chicken thats for sure.

**ProtoFuze** · 08-13-2003, 05:06 PM

Cottage cheese, blah, huge allergy. How much protein powder is usually good for each day?

**Jodi** · 08-13-2003, 05:07 PM

2-3 shakes per day is plenty. And you would probably want 2 scoops per shake. You can get 10 lbs for only $50.00 US and that includes shipping

Whereas the 5lbs is $30.00 with shipping.

**ProtoFuze** · 08-13-2003, 05:08 PM

Oh thats not bad, thats only like 70 CAD. How long does a 10 pound usually last?

**Jodi** · 08-13-2003, 05:08 PM

It would last me a few months but you probably 1.5 - 2months.

**dymas** · 08-13-2003, 05:13 PM

Yup - if getting rid of that fat is priority #1 than a cut is in order! Than you can move on to "bulking" which is pretty much the same thing as a cut diet except with a crap-load more calories and probably some more carbs.

So as Jodi suggested, Whey protein is a pretty cheap way to get protein in, just make sure you get it from solid food as well.

Macros would be the amounts of all your foods and the FAT, PRO, and CARB grams for each as well. www.fitday.com is a good place to log your meals and you can also start a journal here on IM!

So let's figure out some numbers. 2200 kcals would be a good start, we can go up or down as needed.

So now take 2200 kcals and split that into 6 meals. I try to add a little more to meal #1 since your body is coming out of 8-9 hours of not having food.

Now you need to figure out the ratios for each meal. It really depends what you like to eat. Good starting points are:
40/40/20 or 60/40/20 (that would be PRO/CARB/FAT)

Try to get some PRO/CARB/FAT in each meal! You should try to shoot for 265 grams of PRO a day split as equally as possible between your 6 meals.

**Jodi** · 08-13-2003, 05:16 PM

40/40/20 or 60/40/20

I think Dymas means 40/40/20 P/C/F or 50/20/30 P/C/F

**dymas** · 08-13-2003, 05:29 PM

DUH

thanks for saving my ass on that one

might be time for meal #5 - everytime I blink I see food

**Jodi** · 08-13-2003, 05:46 PM

Anytime

I can't think of food right now. Too full

**ProtoFuze** · 08-13-2003, 05:47 PM

Thanks both of you for all the info, now i'm going to sound like a big newbie for a sec, but how the hell do I start a journal? Hehe, thanks alot.

**ProtoFuze** · 08-13-2003, 05:47 PM

Oh and is the PRO CARB FAT split, the grams per each meal?

**Jodi** · 08-13-2003, 06:00 PM

No that %. Figure from 2200 cals. So here is a breakdown.

50/20/30
Grams for the day
Protein: 275
Carbs: 110
Fat: 74

40/40/20
Grams for the day
Protein: 220
Carbs: 220
Fat: 48

**OceanDude** · 08-13-2003, 06:06 PM

Proto - i agree with all that Jodi is saying here. I personally like the 40/40/20 option. Yoiu can always cut back on carbs toward evening also and take in extra protein there and up the carbs for your post workout meal (and actually have a few of the faster carbs).

**dymas** · 08-13-2003, 06:26 PM

I can't think of food right now. Too full

Well you have help!

so that's not fair!

hehe...i'll be on the leptigen train soon along with the rest of you

looking forward to actually being able to say I'm not thinking/dreaming/talking/whining about food soon.

**Jodi** · 08-13-2003, 06:30 PM

Yeah the Leptigen helps but I ate approx. 2000 cals today so that might have something to do with it.

**rogerc** · 08-18-2003, 12:43 AM

What is it about Cottage cheese that you are allergic to? It may well be that the Whey protein is going to give you the same reaction, since whey is a derivative of milk.

I am lactose intolerant and I've had to give up on all of the protein powders, protein bars, whey powders, because they all seem to use milk as their protein source.

When I go on my bulking binge once every couple of years, Twinlabs has a weight gain powder that is approved for lactose intolerant individuals. I suppose I should have read what they were using for their protein source. I have been on a quest for years to find an alternative protein source, but all of the over-the-counter ones seem to involve a milk derivative.

**sentricyphen** · 08-18-2003, 01:33 AM

whats wrong with wheat bread ? sorry i was reading over this thread and noticed that.
if you have it, say, during a mod-GI meal ( i.e. pre w/o) it would be ideal right?

btw here are my main carbs right now:

high GI- grape nuts

mod GI-whole wheat bread

low GI-oatmeal

>>Can you guys think of some replacements for these? i think long grain pasta is really low GI, ill have to check... and also im aware that the grapenuts are processed and all...just that they have sooo much cal per serving theyre great for bulking (500 cal per cup)

also, can someone think of a complex liquid carb that is low GI? (at first i was thinking maltodextrin but thats def. high GI) i need something to mix in with my shake when i go to work. i used to eat protein bars, but im thouroughly confused as to whether to believe the n.i.c.

**Jodi** · 08-18-2003, 03:24 AM

Originally posted by sentricyphen
whats wrong with wheat bread ? sorry i was reading over this thread and noticed that.
if you have it, say, during a mod-GI meal ( i.e. pre w/o) it would be ideal right?

You are better off with no bread on a cut but if you ABSOLUTELY have to have bread then go with a 100% Whole Grain Bread.

btw here are my main carbs right now:

high GI- grape nuts

Grapenuts are crap, try Fiber One, All Bran or Uncle Sam instead and eat it dry, no milk on a cut either.

mod GI-whole wheat bread

Whole Grain only or better yet NONE try Sweet Potatoes or Brown Rice or Legumes

low GI-oatmeal

Oatmeal is great

>>Can you guys think of some replacements for these? i think long grain pasta is really low GI, ill have to check... and also im aware that the grapenuts are processed and all...just that they have sooo much cal per serving theyre great for bulking (500 cal per cup)

also, can someone think of a complex liquid carb that is low GI? (at first i was thinking maltodextrin but thats def. high GI) i need something to mix in with my shake when i go to work. i used to eat protein bars, but im thouroughly confused as to whether to believe the n.i.c.

**sentricyphen** · 08-18-2003, 10:27 AM

Oh hes cutting...i see. Good luck man i know its not easy.

yeah i know grape nuts are far from ideal... are any of those cereals calorie dense foods? i'll check em out for sure.

btw anyone think of any low gi carbs (powder)?

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