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Need a little Help!
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Posted by: tucker01
I just recently started posting a journal in the diaries section and got some feedback on my High Protein/Low Carb/ Mod Fat Diet. The most information I got was from reading threads listed by Dr.Pain and w8. Here are my details:
Sex: Male
Age: 26
Height : 6'1"
Weight: 212lbs
BF% : approx 15%
Cardio: Recumbent bike 25 mins, interval
Mon, Wed, Fri, and Sat (Mornings)
Workout at night
Mon: Chest, Delts, Calves
Tue: Back, Abs
Thur: Legs
Fri: Arms,Abs
Typical non carb up meal
7am
Ground Chicken 5 oz
2 whole omega 3 eggs
2 egg whites
Multivitamin
metamusil
10am
2 Scoops Optimum Whey Protein
2 Tbls Flaxseed oil
2 Tbls Heavy Cream
12pm
9 oz Chicken Breast
2 cups Romaine Salad
1 Tbls Flaxseed oil
1 Tbls Apple Cider Vinegar
230pm
5 oz Tuna
1 Apple
2 Tbls Nat PB
6pm
5 oz Salmon
1 Cup Brocolli
930pm
1 Scoop Optimum Whey (post workout)
3-4 L of water a day
Cal = 2424 (is this right?)
Fat = 141 ( too high?)
Carb = 48
Prot = 246 ( need to increase any advice?)
Thanks
IDF
Posted by: Dr. Pain
Doesn't look too bad.....sorry no time to look at the journal for a while.
Not knowing your goals...and what your previous program was....here is just some general feedback
10am
2 Scoops Optimum Whey Protein
2 Tbls Flaxseed oil
2 Tbls Heavy Cream
A bit too much fat......close to 40 grams
I would cut this down to either 1 T of flax or 3 T of cream...and divert the other calories to protein spread out throughout the day. So minus 25 F or 175 calories would allow you to have about 45 more grams of P.....
DP
Posted by: tucker01
Goals to decrease BF% to 10% while maintaining as much muscle mass as possible. I do intend on following up with a bulk( I know this is a little backwards, but think my BF% is too high to start a bulk)
Any Ideas on what to add to increase the protein intake as it is not even close to 1.5 to 2 grams per lb BW
Thanks for all the interesting reads. I have learned alot!
IDF
Posted by: Dr. Pain
Your welcome! Protein sources are interchangable.....Powders, eggs, meat, fowl, fish (limited cheese or cottage cheese)
DP
Posted by: tucker01
Ok! so with the current meal plan I am on should I just increase the the Animal source or Protein powder to reach that range. Increasing my animal protein will increase my total fat which is currently pretty high. What would you recommend I should change/add to increase the total protein to approx 320 g.
IDF
Posted by: Dr. Pain
Please don't over complicate things....my suggestion was to add about 8 grams of P per meal, in place of the excessive fat in meal 2....there is not that much fat in an oz of a chicken, meat, fish.....and almost none in that much egg white or protein powder. If your meal has an external "fat source" like flax, P-nut butter, mayo, dressing...then just adjust accordingly.
Good Luck!
DP
Posted by: tucker01
Thanks! I kind of just overlooked what you really meant!
IDF
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