Repetitivness of diet

**Sacto95827** · 05-02-2005, 09:37 AM

Question: When dieting, do you guys/gals really eat the same thing day in and day out? Doesn't your body know that you are eating the same thing and tend to "adjust" to your diet making your results obsolete? I've been dieting for about a month now, and my results are diddly. So I cracked Sat. night and got blitzed and cheated all day Sunday. But I'm back to my diet today. I mean I know and Emma reinforced the idea that things don't change overnight...but after a month and no visible changes, it gets to be a little frustrating. I'm thinking about hiring a personal trainer to evaluate my routine and diet. Whaddya think?

**CancerNV** · 05-02-2005, 09:55 AM

Whats your diet? What are you trying to do?

**Sacto95827** · 05-02-2005, 10:16 AM

Originally Posted by CancerNV

Whats your diet? What are you trying to do?

I'm 30, 14.2% bf. Trying to lean up...or trade my six-pack of beer for a six-pack of abs. Currently using TP carb cycling. The diet is gonna be sorta long, but oh well:

High:
Meal 1 7:30 Cals Fat Carb Protein
6 Egg whites 99 0 2 21
1 Whole Egg 101 7 1 7
.33 Cup of oats 198 3 34 5
1 Cup orange juice 113 0 27 2
1 Glucosimine
Total 511 10 64 35

Meal 2 10:30
.33 Cup of oats 98 3 34 5
7 Frozen Strawberries 26 0 7 0
1 servings of protein 120 2 5 23
3 Fish caps
Total 344 5 46 28

Meal 3 1:00
Tin of tuna 194 1 0 43
.5 oz walnuts 93 9 2 2
.5 tbs mayo 49 5 0 0
1 Cup of Salad 9 0 2 1
Total 345 15 4 46

Meal 4 4:00
1 servings of protein 120 2 5 23
1 Cup Turkey Chili 133 1 20 12
1 apple 81 0 21 0
Total 334 3 46 35

Meal 5 7:30
.75 cup of brown rice 162 1 34 4
1 chicken breast 313 12 0 47
1 cup of green beans 27 0 6 2
1 orange 62 0 15 1
2 fish caps
1 Multi-vitamin
1 Vitamin C
1 Vitamin E
1 Glucosimine
Total 564 13 55 54

Meal 6 10:00
1 servings of protein 120 2 5 23
.5 Cottage Cheese 100 4 3 13
.5 oz walnuts 93 9 2 2
1 Cup of Salad 9 0 2 1
Total 322 15 12 39

Daily Total: 2420 61 227 237

Fat: 25%
Carbs: 34%
Protein: 42%

Fiber 36g

Low:
Meal 1 7:30 Cals Fat Carb Protein
6 Egg whites 99 0 2 21
1 Whole Egg 101 7 1 7
.33 Cup of oats 198 3 34 5
1 Cup orange juice 113 0 27 2
1 Glucosimine
Total 511 10 64 35

Meal 2 10:30
1 servings of IsoPure 200 0 0 50
3 Fish caps
Total 200 0 0 50

Meal 3 1:00
Tin of tuna 194 1 0 43
1 Cup of Salad 9 0 2 1
.5 oz walnuts 93 9 2 2
.5 tbs mayo 49 5 0 0
Total 345 15 4 46

Meal 4 4:00
1 servings of protein 120 2 5 23
1 Cup Turkey Chili 133 1 20 12
1 apple 81 0 21 0
Total 334 3 46 35

Meal 5 7:30
.75 cup of brown rice 164 1 34 3
1 chicken breast 313 12 0 47
1 cup of green beans 27 0 6 2
1 orange 62 0 15 1
2 fish caps
1 Multi-vitamin
1 Vitamin C
1 Vitamin E
1 Glucosimine
Total 566 13 55 53

Meal 6 10:00
1 servings of IsoPure 200 0 0 50
.5 Cottage Cheese 100 4 3 13
.5 oz walnuts 93 9 2 2
1 Cup of Salad 9 0 2 1
Total 402 13 7 66

Daily Total: 2358 54 176 285

Fat: 23%
Carbs: 26%
Protein: 51%

Fiber 29g

No:
Meal 1 7:30 Cals Fat Carb Protein
6 Egg whites 99 0 2 21
1 Whole Egg 101 7 1 7
1 servings of IsoPure 200 0 0 50
1 Glucosimine
Total 400 7 3 78

Meal 2 10:30
Tin of tuna 194 1 0 43
.5 oz walnuts 93 9 2 2
.5 tbs mayo 49 5 0 0
.5 servings of IsoPure 100 0 0 25
Total 436 15 2 70

Meal 3 1:00
1 Chicken Breast 313 12 0 47
1 Cup of Salad 9 0 2 1
3 Fish caps
Total 322 12 2 48

Meal 4 4:00
1 servings of IsoPure 200 0 0 50
Stallone Pudding 100 2 2 20
Total 300 2 2 70

Meal 5 7:30
1 chicken breast 313 12 0 47
1 cup of green beans 27 0 6 2
.75 Cottage Cheese 150 6 4 20
2 fish caps
1 Multi-vitamin
1 Vitamin C
1 Vitamin E
1 Glucosimine
Total 490 18 10 69

Meal 6 10:00
1 servings of IsoPure 200 0 0 50
.75 Cottage Cheese 150 6 4 20
.5 oz walnuts 93 9 2 2
1 Cup of Salad 9 0 2 1
Total 452 15 8 73

Daily Total: 2400 69 27 408

Fat: 27%
Carbs: 3%
Protein: 69%

Fiber 7g

**CancerNV** · 05-02-2005, 10:20 AM

Im no expert on this subject but your diet looks good. You need to mix in some moderate cardio 3 - 5 times a week and do some ab work.

Diet alone rarely works. Cardio alone rarely works.

**Adrian** · 05-02-2005, 10:37 AM

how much do you weigh?

**BulkMeUp** · 05-02-2005, 10:46 AM

Yes. i stick to my diet 95+% of the time.

When you serve your meals, are your amounts exactly as you have it in your diet or do you simply eyeball the serving amounts?

**Sacto95827** · 05-02-2005, 10:49 AM

Originally Posted by Adrian

how much do you weigh?

180 lbs.

**Sacto95827** · 05-02-2005, 10:50 AM

Originally Posted by BulkMeUp

Yes. i stick to my diet 95+% of the time.

When you serve your meals, are your amounts exactly as you have it in your diet or do you simply eyeball the serving amounts?

exactly

**musclepump** · 05-02-2005, 12:14 PM

I generally eat the same things; chicken, tuna, shakes and bars. Every so often I throw in turkey.

**LAM** · 05-02-2005, 02:01 PM

Originally Posted by Sacto95827

Question: When dieting, do you guys/gals really eat the same thing day in and day out? Doesn't your body know that you are eating the same thing and tend to "adjust" to your diet making your results obsolete? I've been dieting for about a month now, and my results are diddly. So I cracked Sat. night and got blitzed and cheated all day Sunday. But I'm back to my diet today. I mean I know and Emma reinforced the idea that things don't change overnight...but after a month and no visible changes, it gets to be a little frustrating. I'm thinking about hiring a personal trainer to evaluate my routine and diet. Whaddya think?

your body can not tell the difference from where nutrients are derived from. to the body the amino acids from a piece of chicken or beef are the same.

cycling your cals and carbs is a good way to trick the body into releasing fat stores though

**njc** · 05-02-2005, 02:04 PM

I find it hard to believe that diet doesnt work for you.

**Emma-Leigh** · 05-02-2005, 04:00 PM

No:
Meal 1 7:30 Cals Fat Carb Protein
6 Egg whites 99 0 2 21
1 Whole Egg 101 7 1 7
1 servings of IsoPure 200 0 0 50
1 Glucosimine
Total 400 7 3 78

Meal 2 10:30
Tin of tuna 194 1 0 43
.5 oz walnuts 93 9 2 2
.5 tbs mayo 49 5 0 0
.5 servings of IsoPure 100 0 0 25
Total 436 15 2 70

Meal 3 1:00
1 Chicken Breast 313 12 0 47
1 Cup of Salad 9 0 2 1
3 Fish caps
Total 322 12 2 48

Meal 4 4:00
1 servings of IsoPure 200 0 0 50
Stallone Pudding 100 2 2 20
Total 300 2 2 70

Meal 5 7:30
1 chicken breast 313 12 0 47
1 cup of green beans 27 0 6 2
.75 Cottage Cheese 150 6 4 20
2 fish caps
1 Multi-vitamin
1 Vitamin C
1 Vitamin E
1 Glucosimine
Total 490 18 10 69

Meal 6 10:00
1 servings of IsoPure 200 0 0 50
.75 Cottage Cheese 150 6 4 20
.5 oz walnuts 93 9 2 2
1 Cup of Salad 9 0 2 1
Total 452 15 8 73

Daily Total: 2400 69 27 408

Fat: 27%
Carbs: 3%
Protein: 69%

Fiber 7g

You might want to check this -

If you are following TPs plan then on your Low/No carb days you should not alter your protein levels - they should stick to 1.5 x body weight.

So your no carb day should only be about 1700 cals.

**musclepump** · 05-02-2005, 04:16 PM

Carb cycling... so painful on the days you see pasta

**Sacto95827** · 05-02-2005, 04:26 PM

Originally Posted by Emma-Leigh

You might want to check this -

If you are following TPs plan then on your Low/No carb days you should not alter your protein levels - they should stick to 1.5 x body weight.

So your no carb day should only be about 1700 cals.

Eh...I see...yeah, I wasn't sure if you were supposed to keep your calories the same through the days, so that's why I attempted to add more foods on my No Carb day to maintain about 2400 calories. Does this look better?

Meal 1 7:30 Cals Fat Carb Protein
6 Egg whites 99 0 2 21
1 Whole Egg 101 7 1 7
1 Glucosimine
Total 200 7 3 28

Meal 2 10:30
Tin of tuna 194 1 0 43
.5 oz walnuts 93 9 2 2
.5 tbs mayo 49 5 0 0
Total 336 15 2 45

Meal 3 1:00
1 Chicken Breast 313 12 0 47
1 Cup of Salad 9 0 2 1
3 Fish caps
Total 322 12 2 48

Meal 4 4:00
1 servings of IsoPure 200 0 0 50

Total 200 0 0 50

Meal 5 7:30
1 chicken breast 313 12 0 47
1 cup of green beans 27 0 6 2
2 fish caps
1 Multi-vitamin
1 Vitamin C
1 Vitamin E
1 Glucosimine
Total 340 12 6 49

Meal 6 10:00
Stallone Pudding 100 2 2 20
.75 Cottage Cheese 50 6 4 20
.5 oz walnuts 93 9 2 2
1 Cup of Salad 9 0 2 1
Total 352 17 10 43

Daily Total: 1750 63 23 263

Fat: 35%
Carbs: 3%
Protein: 62%

Fiber 7g

**Emma-Leigh** · 05-03-2005, 12:04 AM

Originally Posted by Sacto95827

Eh...I see...yeah, I wasn't sure if you were supposed to keep your calories the same through the days

No - your high carb days should technically be 'unknown' in terms of calorie content because you are ment to get your 1.5 x mass in protein, minimal fats and then just eat your carb meals until you are 'satisfied'. However, for some people this is too unstructured so they pick calorie targets (eg: 120% maintainence) or macro targets (eg: 1.2 x BW protein, 2.5 x BW carbs and minimal fats + 6g fish oils).

For your low carb days the cals should be pretty easy to calculate:
1g carb/pound
1.5g protein/pound
~3 fat meals at 10-15g/meal + other trace fats from foods (~50g)
= ~2200 cals for you

Does this look better?

Meal 1 7:30 Cals Fat Carb Protein
6 Egg whites 99 0 2 21
1 Whole Egg 101 7 1 7
1 Glucosimine
Total 200 7 3 28

Meal 2 10:30
Tin of tuna 194 1 0 43
.5 oz walnuts 93 9 2 2
.5 tbs mayo 49 5 0 0
Total 336 15 2 45

Meal 3 1:00
1 Chicken Breast 313 12 0 47
1 Cup of Salad 9 0 2 1
3 Fish caps
Total 322 12 2 48

Meal 4 4:00
1 servings of IsoPure 200 0 0 50

Total 200 0 0 50

Meal 5 7:30
1 chicken breast 313 12 0 47
1 cup of green beans 27 0 6 2
2 fish caps
1 Multi-vitamin
1 Vitamin C
1 Vitamin E
1 Glucosimine
Total 340 12 6 49

Meal 6 10:00
Stallone Pudding 100 2 2 20
.75 Cottage Cheese 50 6 4 20
.5 oz walnuts 93 9 2 2
1 Cup of Salad 9 0 2 1
Total 352 17 10 43

Daily Total: 1750 63 23 263

Fat: 35%
Carbs: 3%
Protein: 62%

Fiber 7g

Cals certainly look a lot better.

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