Thread: help with diet

You should calculate your macros...

4 cals per gram of protein, 6g of protein in each egg, 4g of protein in each slice of cheese, 5g of protein in each slice of lunch meat (You should AVOID processed meats to begin with), 26g per 3 ounce (85.2g) serving of chicken breast, 28.5g per 3 ounce serving of lean (top round, inside round or eye of round) beef, 25g per 3 ounce serving of relatively lean (sirloin) beef, 22-24g per scoop of protein powder...The amount of milk you have will also add to this

4 cals per gram of carbohydrate...My guess is 2g of carbs per slice of cheese, 15g of carbs per cup of milk (11-12g sugar/lactose), 26g of carbs per slice of bread, 3-5g of carbs per scoop of protein powder, 25-40g of carbs per potato, depending on size

9 cals per gram of fat..5g of fat per egg (Do you really think you should be eating 6 EGGS a day, then eating beef and cheese to top it off?), 6g of fat per cup of 2% milk

My first piece of advice is you're eating far too little, and you need more quality sources. Yams, sweet potatoes, whole grains (amaranth, bulgur, cous cous, millet, wheat berries, spelt, kamut, wild rice, brown rice, etc.) instead of baked potatoes and noodles. Make sure your bread is WHOLE, MULTI GRAIN bread.

Ditch the processed meat, it's full of additives and preservatives that are terrible for you, stick with lean meats (turkey, pork tenderloin, eye of round steak, goose, pigeon, quail, sirloin, top round steak, inside round steak, turkey breast, canned tuna, albacore tuna steak) or seafood (clams, crab, lobster, crayfish, sole, dory, orange roughy, cod, flounder, bluefish, haddock, clams, shrimp, oyster are all good lean sources).

Orient your carb intake around your workout. What I do is take carbs at a) breakfast, b) immediately post workout and c) one hour and a half after workout. Pre-workout meals are light, and composed of protein and fat, as I find the insulin-raising effects of carb meals pre-workout can hamper my concentration and focus in-workout. I gain LBM very slowly this way, but my body fat has remained at 7-8% throughout the past three months while slowly adding thickness, bulk and mass. I've also done no cardio, eating clean is really all you need to add fat-free mass.

On off days, take one carb meal out of your diet, which would probably be your post-workout meal, and replace it with a protein/fat diet. By manipulating carbs to fit your workout schedule, and if you are extra paranoid about carbs, use an insulin mimicry agent like chromium picolinate, vanadyl sulfate or alpha lipoic acid, I guarantee you will see lean mass gains with very negligible body fat gain, because there will be no carb spillage because all available carbs will be stored as glycogen with no spillage and subsequent lipogenesis/fat gain.

For protein/fat meals, you can either choose to consume a higher-fat meat (dark meat on poultry, sirloin, trout, fatty tuna, salmon [at least once a week], shark [personal favourite]) or supplement with safflower oil, natural peanut butter, hemp seed oil, flax seed oil and extra virgin olive oil. For best results rotate these sources so you are receiving a spectrum of beneficial fats.

This works for me personally, I hope it works for you. I was on a 45/27/28 diet of protein/carb/fat before I switched to a carb cycling program this week, and it helped me add LBM very slowly while gaining almost no fat tissue on a maintenance/slight bulk period, eating approximately 14 times my body weight.

Oh, and I hope you're drinking at least 6 liters of water a day and supplementing with a quality multi-vitamin.

Peace.

Excellent advice Premo

thanks for the advice it helps alot

Great advice Premo!