personally I go by 1.5 grams of protein per lb of LBM not total bodyweight..
i have the opportunity to work with a nutritionist who i've heard great things about. in fact, one of the women he trains just competed in the Nationals this past weekend in Vegas.
i like him very much and was very eager to see the eating plan he put together for me. now that i have it...i'm a bit worried.
my calories seem about right. he has me eating more on my 5 training days than on my 2 off days so that makes sense.
the part that doesn't is the macros.
when i figure them out it's 35% protein, 40% carb and 25% fat. that seems weird and not at all like any of the cutting plans i'm used to. fat seems high. protein seems low...
1808 calories on training days (5 days a week)
154 g protein
183 g carb
51 g fat
on my 2 "off" days its set up as
1489 calories
151 g protein
123 g carb
44 g fat
what do you all think? i know if i'm going to work with him i have to listen and follow his plan but i don't want to follow something that's "whacked"
"If you want others to be happy, practice compassion.
If you want to be happy, practice compassion." -- 14th Dalai Lama


personally I go by 1.5 grams of protein per lb of LBM not total bodyweight..
I train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.
25% fat definitely seems kinda high. Most recommend 15-20%
I'd drop the fat 5% and add more protein.


actually 20% is the bare minimum for fat intake (contest prep excluded) so 25% fat is not high at all. anything of 35% would be considered high especially since isocaloric diets are very poplular and successfull at 33% fats...
I train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.
thanks. the way he has it i'm getting about 1.3 grams of protein per pound of lbm.
do you think i should go with it for a few weeks LAM? if i raise the protein i'll have to lower the fat or carbs b/c i don't want to go any higher with my calories. they're at the "upper" range for me in terms of cutting (which I like - but i don't want to go higher)
"If you want others to be happy, practice compassion.
If you want to be happy, practice compassion." -- 14th Dalai Lama
here's a sample (if the specifics help any)
Meal 1
3/4 c oats
4 egg whites
1 egg
2.5 tsp peanut butter
1/2 grapefruit
2 fish oil
Meal 2
3 oz tuna
11 olives
broccoli 1.5 cup
5 oz yam
Meal 3
1.5 scoops protein powder
1/2 Tbs flax
2 fish oil
Meal 4
3 oz chicken
1 cup broccoli
2 oz avocado
5 oz yam
Meal 5
4 oz ground sirloin
asparagus
1/2 med grapefruit
2 fish oil
Meal 6
1 scoop protein
CALORIES 1808
Protein 154 g
Carbs 184 g
Fat 51 g
"If you want others to be happy, practice compassion.
If you want to be happy, practice compassion." -- 14th Dalai Lama


what are your current macros ?
I train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.
i've been all over the place. most recently 55/30/15.
"If you want others to be happy, practice compassion.
If you want to be happy, practice compassion." -- 14th Dalai Lama
plan looks solid to me. Although I dont think that you should cut back on the fats at all. 25% isnt high at all but actaully a healthy level as long as the majority are coming from EFA sources, which in your case they are.
Protein is at a good level. I agree you should stick with 1.5g/LBM.. which you are very close too, if you wanted to slightly raise the protein, perhaps on your off day decrease the carbs by 10g and up the protein a little.
One thing that I would switch- is having some EFAs in your last meal with that protein shake. And remove the fats from the post workout meal(as I see there are some with every carb meal).
I say give it a real feel for a few weeks and see how YOU respond to it.![]()
" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."


ditto...Originally Posted by atherjen
I train differently than most, my beef is with gravity the weights on the bar are just the medium...Thanks to Wall Street your slice of the American Pie has been reduced to a crumb.
thank you so much. i really did want to follow it but i was worried. i have confidence now to at least give it a go for a few weeks, see how i do and discuss any changes with him then (if i need to make any)
as for efas in my last meal...would yanking the 2 fish oil caps from meal 5 and putting them in meal 6 make a difference?
"If you want others to be happy, practice compassion.
If you want to be happy, practice compassion." -- 14th Dalai Lama
goodIll be interested to see how you do, make sure that you keep us updated with it weekly (in your journal)
hmmm not very much, thats only 2g fat. which is your post workout meal?
" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."
You folks here know a lot more than I do about these things, but as an example, the BFFM book has an example meal plan for women in the appendix that has 3 phases.Originally Posted by LAM
Phase 1: 14.5% fat
Phase 2: 20.0% fat
Phase 3: 24.0% fat
Any thoughts?
I also heard .3-.4gF per bodyweight as recommendation. How would that fit with this plan, nikegurl?
I think what you have is going to work just fine. I wouldn't go messin with things. This plan was designed for you as is. Try it for a few weeks and if you are not getting the results you want then go see the nutritionist again![]()
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Originally Posted by carbchick
that matches up. he has me at about .34 g fat per lb bodyweight on training days. thing is i've successfully cut on a lot lower fat AND on a lot higher fat. i'm still trying to find the best way for me - but a lot of ways work.
i'm going to stick with the plan as is for at least 2 weeks and we'll see how it goes from there (whether changes need to be made)
so far i like it and that's half the battle(sticking with it!)
thanks everyone
"If you want others to be happy, practice compassion.
If you want to be happy, practice compassion." -- 14th Dalai Lama
I agree with everything said here. That fat isn;t high. that is more the way that I diet and I have never had a problem.Originally Posted by atherjen
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thanks P-funk! that's good to know. i'm really liking the plan and for me - that's more than half the battle.![]()
"If you want others to be happy, practice compassion.
If you want to be happy, practice compassion." -- 14th Dalai Lama
you said it yourself Hilary!! if its something that YOU can stick to thats a huge part of success with any sort of diet!![]()
" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."
i found a new benefit to someone else planning your meals. i learned that i love avocado and grapefruit. they're the high points of my day but a week ago i would have told everyone that i don't like them. good stuff i tell ya.
"If you want others to be happy, practice compassion.
If you want to be happy, practice compassion." -- 14th Dalai Lama
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