finally the weight is dropping [Forum Archive]

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finally the weight is dropping

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Posted by: juggernaut

I think I have found what works best for dieting with me. If anyone sees any problems, talk.

Breakfast
1/2 cup oats
1/2 banana
1 scoop whey
green tea

postworkout
2 scoops whey
1/2 banana
1/2 cup oats

1 hr. later
2 scoops whey
or
6 egg whites, 1 whole
3g fish oil

lunch
bbq meat/poultry/fish
1-2 cups greems
3g fish oil

snack
1 scoop whey
tbsp nat peanut butter

dinner
broiled or bbq meat/poultry/fish
1-2 cups greens
3g fish oil
sugar free jello, with fat free, sugar free cool whip (DAMN GOOD)

snack 1.5 hr. before bed
1/2 scoop whey
1 scoop casein
1 tbsp peanut butter

There is no supplementation as of now. I want to lose about a pound each week to 2 lbs a week. I am not dieting for a show right now-just want to lean out so that I can go on a mass phase come september for my next show in june 2007. I'm in the gym 5 days a week, with 1 week of 3x HIIT cardio, alternated with 4 days of low impact aerobics (walking on the treadmilll for a half hour).
MY BF is probably about 15% right now, with overall bodyweight at 224.5-height is 6'2". If I could be compared to any one bdybuilder, bodywise, it'd probably be Arnold or Berry DeMey. Long limbs, short muscle bellies.

Posted by: BulkMeUp

There arent any macros mentioned so i cant be sure, but fats seem very low.

Posted by: juggernaut

macros are really by portion size. I usually take in, on the weekdays about 50g of carbs, 300-375g of protein and if I count all the numbers; about 30 to 40g of efas a day.

I didnt mention the fact that I do take in about 450g of carbs in in a mix of complex and refined carbs. Protein stays the same and minimal (10-15g) efas.

Posted by: BulkMeUp

Quote:

Originally Posted by juggernaut

macros are really by portion size. I usually take in, on the weekdays about 50g of carbs, 300-375g of protein and if I count all the numbers; about 30 to 40g of efas a day.

I didnt mention the fact that I do take in about 450g of carbs in in a mix of complex and refined carbs. Protein stays the same and minimal (10-15g) efas.

I'm confused as to your total intake of carbs. Anyway...

You shouldnt go lower than .3g fats. For Carbs 1g. If you go lower on carbs, then you would have to incorporate refeed. Since you are cutting, you could keep protein higher at ~1.5g

I calc my macros using lbm (no need to feed the fat). So, @225/15% = 35fat and 190lbm. So macros work out to be...
Fat 190*.3 = ~60g = 540 cals (this is rock bottom)
Carbs 190*1 = 190g = 760 cals
Protein 190*1.5 = 285g = 1140
Total cals (540+760+1140) = 2440 should be your lower end.

Posted by: BigDyl

Lower your carbs, up your fats. Case Closed.

Posted by: juggernaut

i tried higher carbs and the weight didnt budge. I tend to gain BF really easy. Cutting carbs is my only so-called weapon. Unfortunately, I have always appeared smooth on stage and I think this has something to do with it. As for fats, I think I take in enough-but why more? And while we're discussing this why more carbs?

Posted by: juggernaut

Quote:

Originally Posted by BigDyl

Lower your carbs, up your fats. Case Closed.

I agree. My energy levels dont dip, even when my total carb intake equals out to 1 full measuring cup og OF oats.

Posted by: BigDyl

Yeah i have a problem with breakfast also. I don't want any fat, so that leaves only carbs and protien, and thus far all I can do is eat 300 cals worth of eggs, a grapefruit, and maybe a half cup of oats.

Posted by: juggernaut

actually breakfast is no problem. My above mentioned breakfast is the only thing I get then I head into the gym at 4am. Only problem is after-i get a bowl of oats for post workout and thats it for carbs.

Posted by: BulkMeUp

Quote:

Originally Posted by juggernaut

Unfortunately, I have always appeared smooth on stage and I think this has something to do with it.

IMO, comp diet is a diff animal altogether. I was reading a journal last year where Jodi was giving advice that in the weeks ramping up to the comp wherein stuff like dairy was dropped..etc. Also you could do a salt overload and then drop all salt..etc. Jodie (JLB001) had a comp journal a few months ago. You could look into that for tips, if you want.

Quote:

Originally Posted by juggernaut

As for fats, I think I take in enough-but why more?

Coz i'm lazy, i'll copy and paste Emmas advice

Quote:

Originally Posted by Emma-Leigh

I like to use 0.3 x lean mass as a minimum (with 6g of that being from fish oil capsules). But others suggest other amounts.

The only time when this might be altered is in the final few weeks of competition dieting - and even then I still suggest at least taking the 6g fish oils as a minimum.

Quote:

Originally Posted by juggernaut

And while we're discussing this why more carbs?

I did a carb cycle diet last year and Emma's advice was a min rough estimate of 100g carbs a day to keep the brain 'happy'. You are a lot bigger than me so you might need a bit more. This includes carbs from all sources including veggies. Going lower than 1g/lbm would mean that you need to incorporate refeeds. See the curent tread called 'tuna' Twin Peak was giving some advice on carb cycling.

Posted by: juggernaut

I have already mentioned that I do a refeed of once per week at 450g of carbs. As for fats, I could always adjust with some more tbsp of flax.

I'm not competing this year and wont be until 2007 for the sake of more msucle gain. The only reason I am doing a cutting cycle is because I dont want to look doughy at the beach. I am really only 15-20 lbs near comp weight. DID ANYONE READ MY FUCKING THREAD STARTER?!

Hey moderators what about you guys?

Posted by: dontsurfonmytur

too many whey shakes brah

Posted by: juggernaut

dont have time to make real food. brah.

Posted by: Twin Peak

You really haven't provided enough information for anyone to assess this "plan."

In general, you have quality food choices, which is good. There is no inherent problem with what you listed. But this is in a vaccum. What are your stats? Where you previously dieting? What are the total calories and macro breakdown? Dieting history?

You mention a weekly refeed, but there is no discussion of that in your original post? You need to detail all variables if you want any decent input.

Or we can all just pontifocate and make shit up.

Posted by: musclepump

I'd stop doing refeeds if you're that carb sensitive. You're not contest dieting, so you don't need to drastically cut the calories. If you're only three to four-hundred calories under baseline each day, your body isn't going to stagnate. Quit the refeeds. I'd also drink the casein shake within a half-hour of hitting the sack at night.

Posted by: juggernaut

Quote:

Originally Posted by Twin Peak

You really haven't provided enough information for anyone to assess this "plan."

In general, you have quality food choices, which is good. There is no inherent problem with what you listed. But this is in a vaccum. What are your stats? Where you previously dieting? What are the total calories and macro breakdown? Dieting history?

You mention a weekly refeed, but there is no discussion of that in your original post? You need to detail all variables if you want any decent input.

Or we can all just pontifocate and make shit up.

What do you mean by my stats? Thats a loaded word with several definitions-I'm not clear on what it is you want exactly? My bodyweight? My BF? My height?
My dieting history is that I have been on the heavy side, just getting off a mass phase. I'm not competing this year, but dont want to look fat when I go to the beach. Majority of the time, my weight stayed at a constant 224-227 lbs. When I diet for a contest, I usually get down to about 200-205. Again, I'm only trying to lean out for the beach-not for a contest this year.

As for my refeeds, pump, I have done this in the past without the refeeds, and I was dizzy, my body felt flat and I almost puked every leg workout. Refeeds are vital to my success, as I feel so much better and the weight comes off with them. I am not stopping them. Refeeds work for me.
And if you saw my original post, the last meal is a casein drink or cottage cheese.

Posted by: juggernaut

Macros would be proabaly if I had to guess: 20% carbs (only two bowls of oats a day); about 40% protein; and the rests EFAs. On the Saturday, my protein remains high, the fats go way down and my carbs equal out to about 50-70% for my refeed (about 450g of carbs).

Posted by: BigDyl

What's your diet look like during refeed day? Just 1 cup of oats with every meal?

Posted by: juggernaut

Usually mixed with breads, a lot of oats, some refined after workout, a bagel or two, some whole grain waffles, some steel cuts oats. The sky's the limit.

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