My take on things- your thoughts?

**jhawkin1** · 12-13-2008, 02:35 AM

Anything with carbs makes me super hungry, so I limit my carbs to before and after workouts. Stick with a complex protein to fill me up, along with healthy fats (raw almonds are the ultimate snack for me). I stick to getting up to 1g of protein per body weight (no more, and especially not less!) and half the grams fat as my body weight (75g).

Has worked out for the best thus far, my only issue is sticking to strict diets. I do believe if you go to the extreme, you will get better results, but I know that mentally, I am not to that stage in my life where I can set out a strict meal plan, and stick with it day in and day out for a long period of time. Too tight for me.

What has been a really big help, especially on this web site for me, is the WHEN you eat certain foods, and HOW MUCH you should be eating. The basic principles of finding how many calories your body burns at rest, the basic statement "cals in vs. cals out". Simple motto's to stick with, and making healthy choices, as well as, using various proven training methods as in HIIT training, and obviously the most important in strength training.

My goal is to gain as much lean muscle mass, while subtracting the unwanted body fat. To obtain that goal, I need 1. A great diet that can last a long time. 2. A great training program which differentiates different workloads, with different grips and different exercises about every 3-4 weeks or so. 3. Incorporate more complex movements (especially leg exercises as in squats, RDLS). 4. To boost my testosterone levels.

What are your thoughts on dieting in general? Your successes? Your struggles? I find the more I talk about my successes and struggles, the easier it is to cope with them and find solutions to them, as is why this forum is here.

**Ben dur** · 12-13-2008, 09:21 AM

Originally Posted by jhawkin1

I do believe if you go to the extreme, you will get better results

i would have to agree that being strict with your diet is difficult, but extremes are not the answer...

remember
your maint is your baseline

a few hundred cals below that is cutting
a few hundred above that is bulking

extremes would be crash dieting and such...
which DO NOT bring fast or healthy results...

and your fitday account bothers me...
are you on a liquid diet?

**Merkaba** · 12-13-2008, 09:33 AM

Um yea, your diet sucks. There's no other way of putting it. Eat solid food.

And youre not gonna build lean mass with that crap. You may think you are cause youre seeing more, due to wasting away.

You have to either run a surplus and gain some muscle and as little fat as possible, or run a deficit and lose fat and hopefully as little muscle as possible. You can't gain muscle and lose fat, generally speaking. You say you enjoy the site but you haven't read it much with that diet and those goals.

And extreme measures cause for extreme support, whats yours? Not that diet!

Also, chaos is not far after extrema.

Go read the stickies on nutrition before you pass out or get liver spots for Christ's sake.

**jhawkin1** · 12-13-2008, 10:54 AM

Originally Posted by Ben dur

i would have to agree that being strict with your diet is difficult, but extremes are not the answer...

remember
your maint is your baseline

a few hundred cals below that is cutting
a few hundred above that is bulking

extremes would be crash dieting and such...
which DO NOT bring fast or healthy results...

and your fitday account bothers me...
are you on a liquid diet?

No, no NO! I am not on a liquid diet. I apologize for not taking off my fitday website. I obviously have not kept up with it, and do not need it!

Diet

protein: lean meat (chicken breast/turkeybrest) salmon, egg whites
Fats: olive oil, fish oil, nuts (raw almonds), egg yolks with my egg whites
Carbs: apples and bananas

**jhawkin1** · 12-13-2008, 11:04 AM

water and greens as well (broccoli and spinach are my main, as well as cucumber)

**Ben dur** · 12-13-2008, 02:35 PM

ok good

i was going to say... i mean i like muscle milk... but i dont think i could live on it for long...

**jhawkin1** · 12-13-2008, 02:42 PM

haha! I can barely snack on protein shakes now! I usually sip on a protein shake while I am teaching to keep from getting so hungry before my lunch.

**Merkaba** · 12-13-2008, 05:50 PM

**Ben dur** · 12-13-2008, 06:55 PM

i used to drink protein shakes...

but i have recently switched over to 100% solid forms of protein

and my the satisfaction factor is through the roof...

**Built** · 12-13-2008, 07:57 PM

Gotta love chewing.

jhawkin1, one thing I've noticed lately is just how freaking hungry wheat makes me. White rice doesn't stimulate hunger like even whole wheat does for me.

I'd also suggest bumping up protein. 1g per pound lean mass (not bodyweight) is a MINIMUM, not a maximum.

**jhawkin1** · 12-13-2008, 08:06 PM

Built,

I have to tell you, if that were the case, I usually end up going over my caloric baseline I have set. When bulking I will make sure to keep this in mind...but I do not think I will bulk until late summer next year. I want to get down to single digit body fat first.

**jhawkin1** · 12-13-2008, 08:06 PM

I usually stick my liquid proteins before/after workouts.

**Built** · 12-13-2008, 08:31 PM

How much do you weigh, what's your lean mass, and what is maintenance for you?

**Ben dur** · 12-13-2008, 08:38 PM

with the amount of calories and grams of protein in your fitday, im assuming your a female?

single digit body fat is not a very resonable goal

in her avatar i beleive built told us her BF% was around 10 if im not mistaken?

for a female that is absurdly low

if your a male...
well for me maint is around 2700-2900 cals and i can easily maintane 8% body fat without dizzy spells, lack of energy, or loss of strength; for months on end...

and on a bulk --right now im on the most hardcore bulk ive ever been on-- i come up slowely to where i am now (around 10%)

but even under a SEVERE cut i consume 2000 cals a day
and AT least 180g of protein

**Built** · 12-13-2008, 09:09 PM

Ben dur, I'm 14% in my 'tar - but it's not distributed evenly on my body. My torso is at about 7%. Arms are about 10-11%, legs around 22%.

jhawkin1 is male.

**Ben dur** · 12-13-2008, 09:17 PM

that distribution is not abnormal for a lady

and ive seen your other pic, your physique is certainly pleasing including the 14% of which that happens to be bodyfat

that being said
a MALE looking for single digit body fat, is not crazy...

HOWEVER 1300 cal and 120g of protein isnt gunna cut it unless you like having spaghetti noodle arms...

in which case, the Ethiopian "snap like a twig" look will easily be achieved in a few weeks....

**Ben dur** · 12-13-2008, 09:26 PM

i mean... yeah, youd be lean...

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