Thread: I really cant come up with this !!!

definetly not enough fats...

low fat diets = low test production

when test levels go down cortisol goes up....

but adding fats means adding calories!!! Grrrrr. What could i subtract from this example to add fats? how about fish oil caps at night? along with flaxseed oil . ?
Oh and please note that im not including spinach or celery with vinegar as my main veggie snack...the cals are so low i dont count them.

personally I go by 1.5 grams of protein per lb of LBM not total body weight...

oh really? how can I find my total LBM weight ? thats really interesting..maybe i have been taking in a well amount of protein.

Aren't them some fatty fishes that you could add? Like in place of the tuna try some salmon or catfish. They are pretty comparable caloriewise, but they have more fat.
Example; 3oz of tuna is 99 calorie and less than one gram of fat while 3oz of catfish has 115 calories and 6.5 grams of fat.

I don't know if you use CLA but that is pure fatty acid.
Like you said adding fat adds calories. In order to add more fat you have to reduce the protien. Play around with the macros a bit.
Also look into nuts and nutbutters. Or olive oil. Just a suggestion.

200 lb x .19 = 38 lbs fat

200 - 38 = 162 lbs of non-fat

162 lb x 1.5 grams/lb = 243 grams

Originally Posted by joey2005

Im 200lbs...gonna be cutting til im 10% bf..im 19% right now LOL!!> Well I figure i should up my protein consumption to 1.5x my body weight...which is 300g. I need to stay under 2300 calories for cutting though to lose 2lbs of fat per week. Im carb cycling so its hard to be specific so ill lay out a low carb day which is 4 out of the 7 days a week. this is the best i can come up with but I know its gonna get flamed.!!! please what the hell is wrong with this? ...not enough fats??

Why are you getting rid of the carbs? You NEED carbs espically if your doing all that exercise still, you need to fuel you muscles properly, not to mention all the other GREAT benefits of crabs, so with that being said I'll go through it and add stuff with carbs.

meal 1 :
`1 cup oatmeal
4 egg whites 1 egg full
1 scoop whey protein
785 calories
45g protein

Way too much here. You need to take your calories and divide them EVENLY (or fairly close) between each meal. Try maybe 1/3 of a cup of oatmeal, 1 and a 1/2 scoop of Low Carb protein powder, 1/2 a cup of Fiber 1
Totals- Calories - 395
Protein - 41G
Fat - 5G (2G sat)
Carbs - 48 (15G of fiber)

meal 2:
2 scoops whey protein
50g protein
200 calories

We need some carbs! Add 1 cup of brown rice, change the protein powder to 1 and 1/2 scoops and maybe 1TBS of Kraft's Unsweetned peanut butter
Totals - Calories - 432
Protein - 42G
Carbs - 38G (1-3G of fiber)
Fat - 11G (3G sat)

This would also be a good time to take any calcium or multi-vitamins you ahve due to the low amount of fiber, so it won't hurt digestion.

meal 3 :
can of tuna
spinach
50g of protein
200 calories

Once again need some carbs lol. Hmmmm tuna gets nasty after a while be itself so how about we add a yummy wrap you can put it in! so add 1 oroweat's carb counting tortilla wrap and cut the tuna down to 1/2 of a can (may I add that must be a big ass can of tuna! mine only has 28G of protein in it) and how about 1/2 a cup of brown rice? Totals - Calories - 346
Protein - 41G
Carbs - 35G (8G of fiber)
Fat 6G (2G sat)

meal 4 :
1 cup of oatmeal
8oz chicken breast
celery
50g protein
600 calories

again a little too mcuh caliores here. This time Let's try a Protein/fat meal. Have 60G of fat free cheese (2.4 Inches) 2 TBS of some almond butter and 8 Breton Cracker's (the ones with 50% less salt)

Calories - 415
Protein - 40G
Fat - 22G (2G sat)
Carbs - 16G (3G of fiber)

meal 5 :
2 scoops whey protein
200 calories
50g protein

Time to bring back the chicken! (god I love chicken ) Try to have 1/3 of a cup of oatmeal here, 1 and a 1/2 cups of chicken breast (chopped or dieced) and another oroweat carb counting tortilla wrap. You can also make some sort of salad here to if you want since you don't really have to count the calories unless you add a sauce.
Calories - 416
Protein - 44G
Carbs - 39G (11G of fiber)
Fats - 11G (3G sat)



meal 6:
4 oz tuna
1/2 cup cottage cheese
1 tbs flax
300 calories
60g of protein

For the last meal try 1/2 a cup of cottage cheese, 8 egg whites (of whatever is equal too 125 calories and 25G of protein) and 2 TBSP of Becil 100% canoil or sunflower seed oil along with 1/2 a cup of fiber1
Calories- 420
Protein - 43G
Carbs - 30G (15G of fiber)
Fat - 11G (1G sat)

This give's you a new total of:
Calories- 2424
Protein - 251G
Carbs - 206G (54G of fiber) This is still pretty low amount of Carbs but it should do..
Fat - 66G (13G sat)

If I were you I'd consider going up to 2800 calories if you lose 2 pounds a week at 2300 calories. If another thread you said that the doctor told you, you ahve alot of loose skin and the only way to fix it would be surgery. Well your only increasing your cahnces of more loose skin loosing 2lbs a week, the slower your fat loss, the less loose skin you will have. So aim for 1lbs of weight loss a week (1.5 AT MOST!) so if you do decide to increase your cals to 2800 add maybe 5-10 more G of EFA's and 10-15 more G of protein and then make up the rest in COMPLEXED carbs. Please, please don't go a low carb diet, you gonna screw your body up so much, not too mention when you go off of it you'll blow up like a balloon with all the water retention.
Hope this helped

THANKS TOM-B....but im carb cycling and can only have carbs 2 meals out of 5 meals...or 3 meals out of 6 meals on Low carb day. But on Sunday which is my HIgh Carb day I can have as much good carbs as i want. No carbs days are a F***ING killer man!. oh and how come so much fiber?

No problem, anytime.
I don't see the reason for why your carb cycling, you NEED carbs EVERYDAY to help supply you with fuel, recently I took some advice Emma-Leigh gave me which was to cut back on some of my protein and eat around 300G of carbs (I was like you and thought carbs were bad so I wasn't eating as much as I should have) and I did, and I've had alot more energy and for some reason i feel more lean around my stomach area. This is the reason why so much fiber

Originally Posted by Emma-Leigh

Fibre does not cause insulin resistance, infact, it helps prevent insulin resistance.

Insulin resistance is decrease in the sensitivity of your tissues (eg: muscles) to insulin. This is usually related to a decrease in number of insulin receptors on your cells due to 'bombardment' of cells with constantly high insulin levels. It is usually caused by things such as poor diet (high sugars, high saturated fats), bad lifestyle habits (no exercise etc), diseases/illnesses (like increased cortisol seen in cushings, some androgen cancers which alter hormone levels etc) and to a certain extent, genetics. It means you need MORE insulin for your muscles/body to respond to rises in blood glucose which puts extra stress on your pancreatic islets (where insulin is secreted) and can eventually (in some people) lead to type II diabetes. It also means you constantly have high glucose and high insulin levels in your blood, which is not good news for your health (high blood glucose can lead to lots of things like increased risk of stroke/coronary heart disease etc and high insulin will perpetuate your insulin resistance cycle...

This is not caused by fibre!

Fibre is really benificial to the body, especially in terms of your cardiovascular system (it decreases cholesterol - both total cholesterol and the 'bad' cholesterol and decreases your risk of cardiovascular disease) and intestinal system (it decreases your risk of intestinal/colon cancers)...

In terms of diet it helps decrease the GI/GL of your meals (which decreases your insulin release and gives you a more stable blood glucose and blood insulin levels - which DECREASES your risk of insulin resistance), promotes satiety (both through 'bulk' undigested fibre and through the effect of the soluble fibre on your satiety centres in your brain) and increases the thermogenic potential of a meal (it takes more energy to extract energy from high fibre foods).

Eat up!

So I really hope you change around your diet and include a good amount of Carbs EVERYDAY (200G isn't even really that much), you'll feel ALOT better if you do and more than likely will see alot better gains.

thanks chief! but the thing i really want to know and learn about is...how do you burn fat ? my doc tells me once a fat cell is created ...it cannot disappear and will always be there....now i thought if you decreased carbs alot..you would use fat fo energy and sometimes muscle. Now if I eat carbs for fuel every single day ...im not really bruning fat am I? Now from what i see...the only thing i can gather to fit my answer is the hypocaloric state of the week where you burn more then intake..meaning the only way to burn fat is calorie maintenance? is this correct?

Well this is the way I look at, carbs supply your MUSCLES with fuel. So if your not eating any carbs your gonan burn off alot of your msucle in the process (along with the same amount of fat if you ate carbs or not). Eating Carbs just means a Higher chance of not losing any msucle cause your giving them fuel. Not sure if this is right but it's logical.
Your doctor was right you can NEVER get rid of fat cells, they are predetermined before adolescense by your lifestyle as a kid (eat alot of junkfood as a kid = more fat cells) and then for the rest of your life your stuck with X amount of fat cells (you can't gain anymore either). The only thing you can do with them, is they can either shrink or expand.
What it comes down to in the end is calories.
Caloric surplus = fat cells expand (unless you eat proper foods and weight train and grow some nice muscle )
Caloric deficent = fat cells will shrink (unless your not supplying your body with CARBS and protein, then your gonna lose alot of muscle in the process can they have no fuel, so your body's gonna eat away at them)
Conclusion - START EATING MORE CARBS! stop with your carb cycling ( I hope Emma-Leigh sees this thread she can give you ALOT more information on carbs and their benifets, she got me eating more and I'm starting to feel alot better)

ok thx for the advice. Is there like a halt or cap on how smalll the fat cells get? because i had alot of fat when i was younger...this means im doomed for life? lol