Use Coupon Code SPOOK25 for 25% Discount!

Starting is the hardest part. Help me Obi-wan!

Results 1 to 24 of 24
  1. #1
    hardr bettr fastr strongr
    ELITE MEMBER


    Join Date
    Sep 2007
    Location
    Texas
    Posts
    997
    Rep Points
    88608

    Starting is the hardest part. Help me Obi-wan!

    Just joined today and have already learned a lot that I'll start applying asap.

    I would, however, like to ask for some input on
    what I’m eating: am I getting to much ____ (fat, carbs, or protein).

    Here’s my stats:
    Sex: Male
    Age: 26
    Height: 5’5”
    Weight: 134
    Goal: Decrease BF to 10% while increasing muscle mass - is this even possible? Don't know my current % now (need to get a scale).

    Here’s what I had today, keeping track with fitday:

    Breakfast - 7am: 4 scrambled egg whites with 1 yolk (162 cal, 7g fat, 2g carb, 18g protein)

    Snack - 10am :
    3/4cup of black beans (165 cal, 2g fat, 28g carb, 11g protein)
    1cup of sweet potato (180cal, 0g fat, 41g carb, 4g protein)
    ½ serving of oatmeal w/raisins and peanut butter (200 cal, 5g fat, 33g carb, 5.5g protein)

    Lunch – 12pm:
    Turkey sandwich whole wheat bread, lite mayo, lettuce and tomato (210cal, 9g fat, 24g carb,12g protein)
    1 apple (74 cal, 0g fat, 19g carb, 0 protein
    1 string cheese ( 80cal, 6g fat, 1g carb, 8g protein)

    Snack – 3 pm:
    ¼ cup of raisins and ¼ cup of peanuts (330 cal,15g fat,48g carb 10g protein
    ½ serving of oatmeal w/raisins and peanut butter (200 cal, 5g fat, 33g carb, 5.5g protein)

    Preworkout shake – 5pm
    (150 cal, 4g fat, 4g carb, 20.5g protein)

    Workout - (usually I try to work out 3-4x a week)
    Cardio: treadmill – 2 miles in 13 min
    Weights: lifting about an hour – different muscle group each day 4 sets of 20 reps at low weight

    Post workout shake - 7pm
    (150 cal, 4g fat, 4g carb, 20.5g protein)

    Dinner – 8pm:
    1 cup of boiled chicken breast (211 cal, 4g fat, 0g carb,41g protein
    1.5 servings of spinach (75cal, 0g f, 9g carb, 9g, protein)
    1cup of brown rice (108cal, 1g fat, 22 carb, 3g protein

    Total:
    Calories: 2512
    Fat: 68g
    Carb: 270g
    Protein: 209g


    Carbs/Protein/Fat Ratio
    42%/33%/25%

    According to Fitday, I should be getting 3015 calories a day (figuring in my workout)
    I don’t have a lot of fat to lose. I want to replace the fat I’ve got with lean muscle while toning and cutting it. Adding a little muscle is fine, but I don’t want to get 'bulky'.

    Given where I am now, what I’m eating and where I want to be, am I eating right? I wonder if I’m getting too much protein/not enough? To add lean muscle and NOT bulk up on muscle should I be eating under the 3015 that fitday says I should be getting? Maybe I should not lift 4 sets of high reps and low weight?

    THANK YOU SO MUCH for your help! I’m trying to decide how to eat and work out and then be consistent instead of trying something new every week. I've been doing that for a while and I'm sick of it. It’s just that since I’m a newbie it’s the deciding that’s hard….

    Any critique/advice?

  2. #2
    On a journey.......
    ELITE MEMBER
    Phred's Avatar


    Join Date
    Feb 2004
    Location
    Back in Sacramento, CA again
    Posts
    671
    Rep Points
    10

    I would add some carbs to my first meal of the day. Oatmeal with raisins or some whole bread and friut. And on first snack eat an apple instead of the oatmeal and raisins (just trying to get some carbs in sooner than later).

    As far as loosing fat, at 134lbs, I am not sure that is really needed. What is your BF percentage? Is your goal to just loose body fat?
    If you always have a great day, you will always have a great life.

    "The gym offers force and pain and relief. It provides challenge and struggle and satisfaction." Dave Draper

  3. #3
    hardr bettr fastr strongr
    ELITE MEMBER


    Join Date
    Sep 2007
    Location
    Texas
    Posts
    997
    Rep Points
    88608

    Thanks, Phred! I usually have oatmeal for breakfast instead of eggs. Sometimes though I like to switch it around. Soyou think I'm not getting enough carbs?

    Yea, my goal is to decrease my BF%. I need to get a scale still, so I don't know what it is right now. I should be able to get it checked at the gym later on though. I want to cut the fat down because, to my standards, I'm not as lean as I want to be.

    A secondary goal is to stay at 134, meaning I also want to increase my lean muscle mass. Should I be bulking right now??

    Thanks againAny thoughts on my protein/carb/fat ratios?

  4. #4
    Registered User
    Tatyana's Avatar


    Join Date
    Sep 2006
    Location
    UK-just outside London
    Posts
    580
    Rep Points
    10

    I think I would focus on putting on more muscle and not worry about taking off the fat.

    No offense mate, but there isn't a whole lot of you.

    More muscle will have you burn more fat as it is.

    I would increase the protein to closer to 40%, carbs about 35-40% and fat 20-25%.

    Why do you want to stay at 134? Are you involved in some sort of fighting competitions?

  5. #5
    Registered User
    Smoo_lord's Avatar


    Join Date
    Apr 2004
    Location
    Darwin. Australia
    Posts
    240
    Rep Points
    85148

    Yeah but at 5"5 he isnt a giant either.

    'IF' I was you mate, I would bulk up a bit before trying to cut. If you read the stickies and do a clean bulk, you wont be adding too much fat. And for bulking your cals will be too low with that diet.

    Anyway, good luck with whatever you choose.

  6. #6
    Senior Member
    ELITE MEMBER


    Join Date
    Nov 2002
    Gender
    Female
    Location
    Earth
    Posts
    18,563
    Rep Points
    66150743

    Quote Originally Posted by nadirmg View Post

    Here’s my stats:
    Sex: Male
    Age: 26
    Height: 5’5”
    Weight: 134
    Goal: Decrease BF to 10% while increasing muscle mass - is this even possible? Don't know my current % now (need to get a scale).

    Here’s what I had today, keeping track with fitday:

    Breakfast - 7am: 4 scrambled egg whites with 1 yolk (162 cal, 7g fat, 2g carb, 18g protein) Balance out this meal more Some Oatmeal would be good.

    Snack - 10am :
    3/4cup of black beans (165 cal, 2g fat, 28g carb, 11g protein)
    1cup of sweet potato (180cal, 0g fat, 41g carb, 4g protein)
    ½ serving of oatmeal w/raisins and peanut butter (200 cal, 5g fat, 33g carb, 5.5g protein)

    Lacks a significant Protein source.

    Lunch – 12pm:
    Turkey sandwich whole wheat bread, lite mayo, lettuce and tomato (210cal, 9g fat, 24g carb,12g protein)
    1 apple (74 cal, 0g fat, 19g carb, 0 protein
    1 string cheese ( 80cal, 6g fat, 1g carb, 8g protein)

    If you are looking to cut I would drop sandwiches and processed meats.

    Snack – 3 pm:
    ¼ cup of raisins and ¼ cup of peanuts (330 cal,15g fat,48g carb 10g protein
    ½ serving of oatmeal w/raisins and peanut butter (200 cal, 5g fat, 33g carb, 5.5g protein)

    Raisins aren't the best choice for a cut, lacking protein.

    Preworkout shake – 5pm
    (150 cal, 4g fat, 4g carb, 20.5g protein)

    Get some Carbs in here for PWO

    Workout - (usually I try to work out 3-4x a week)
    Cardio: treadmill – 2 miles in 13 min
    Weights: lifting about an hour – different muscle group each day 4 sets of 20 reps at low weight

    Post workout shake - 7pm
    (150 cal, 4g fat, 4g carb, 20.5g protein)

    Get some Carbs in here for PWO

    Dinner – 8pm:
    1 cup of boiled chicken breast (211 cal, 4g fat, 0g carb,41g protein
    1.5 servings of spinach (75cal, 0g f, 9g carb, 9g, protein)
    1cup of brown rice (108cal, 1g fat, 22 carb, 3g protein

    This is probably your best meal listed here as in a balanced meal. The only thing I may add is some more fat.

    Total:
    Calories: 2512
    Fat: 68g
    Carb: 270g
    Protein: 209g


    Carbs/Protein/Fat Ratio
    42%/33%/25%
    Comments inbedded. Your diet lacks any significant veggies or EFA's. Ideally you want 4 servings of Veggies a day

    Your math is way off on your macros. I have you around 150g or Protein a day, I didn't add up the rest. So you may want to double check that.

    I think your macros look decent. But I wouldn't focus on cutting.

  7. #7
    hardr bettr fastr strongr
    ELITE MEMBER


    Join Date
    Sep 2007
    Location
    Texas
    Posts
    997
    Rep Points
    88608

    Quote Originally Posted by Tatyana View Post
    I think I would focus on putting on more muscle and not worry about taking off the fat.

    No offense mate, but there isn't a whole lot of you.

    More muscle will have you burn more fat as it is.

    I would increase the protein to closer to 40%, carbs about 35-40% and fat 20-25%.

    Why do you want to stay at 134? Are you involved in some sort of fighting competitions?
    Tatyana, thanks! I agree with you that there isn't much of me. If I were taller I'd be all about adding lots more muscle, but the more muscle I add it only makes me look shorter than I already am.

    I've actually been thinking about bulking any way though, as cutting would just compact what I've got and only end up making me look really skinny (if I correctly understand what cutting is).

    And I guess the reason I said I wanted to stay around 134 is so I wouldn't gain a lot of muscle, though now that I might bulk for a while it would matter .

    I keep trying to figure out how I'm going to get more protein in. I really don't like the idea of having shakes more than pre/post work out. Guess chicken and tuna will be my best friends. It's a shame there isn't a protein packed veggie that I could use. That would kill two birds with one stone.

    Yesterday I started dropping the number of reps, and increasing the weight with each set on my exercises. I think that will naturally drive me to eat more protein or I'll be exhausted constantly.

  8. #8
    hardr bettr fastr strongr
    ELITE MEMBER


    Join Date
    Sep 2007
    Location
    Texas
    Posts
    997
    Rep Points
    88608

    Quote Originally Posted by Smoo_lord View Post
    Yeah but at 5"5 he isnt a giant either.

    'IF' I was you mate, I would bulk up a bit before trying to cut. If you read the stickies and do a clean bulk, you wont be adding too much fat. And for bulking your cals will be too low with that diet.

    Anyway, good luck with whatever you choose.
    Yea, I just started considering bulking yesterday, so I'll need to go back and reread the stickies as I was mainly looking for info on cutting before.

    Yes, I'm not a giant. I think short bulky guys look even shorter, so that's what kept me from really considering bulking. Obviously, I'm aware that I want turn into arnold swarchenegger overnight. But when I work out.. maybe it's just the way my body is, but my muscles just look really puffy and not hard/cut.

    THAT's why I was thinking about cutting as opposed to bulking. Any thoughts on that? If I bulk and then cut do you think it will it take care of those puffy muscles?

  9. #9
    hardr bettr fastr strongr
    ELITE MEMBER


    Join Date
    Sep 2007
    Location
    Texas
    Posts
    997
    Rep Points
    88608

    Quote Originally Posted by IainDaniel View Post
    Comments inbedded. Your diet lacks any significant veggies or EFA's. Ideally you want 4 servings of Veggies a day

    Your math is way off on your macros. I have you around 150g or Protein a day, I didn't add up the rest. So you may want to double check that.

    I think your macros look decent. But I wouldn't focus on cutting.
    Iain, thanks for the advice.
    You mentioned in your embedded comments that I wasn't getting enough protein and fibrous veggies. That's pretty easy to fix on the breakfast and lunch meals, but what do you eat for your other meals?

    Short of always carrying around some precooked veggies and chicken breast or some kind of canned meat I'm not sure how to increase protein, or at least balance it throughout the day.
    Also about my snack:

    Snack- 10am :
    3/4cup of black beans (165 cal, 2g fat, 28g carb, 11g protein)
    1cup of sweet potato (180cal, 0g fat, 41g carb, 4g protein)
    ½ serving of oatmeal w/raisins and peanut butter (200 cal, 5g fat, 33g carb, 5.5g protein)
    You said it lacks a sufficient source of protein but it's got almost 20g, almost the same as my protein shake. This really still isn't enough? If it were your snack, how would you change it/replace it?

  10. #10
    Registered User
    Smoo_lord's Avatar


    Join Date
    Apr 2004
    Location
    Darwin. Australia
    Posts
    240
    Rep Points
    85148

    Quote Originally Posted by nadirmg View Post
    If I bulk and then cut do you think it will it take care of those puffy muscles?
    At a low enough BF% then the 'puffy' muscle look shouldn't be apparent. You do know that Increasing LBM raises your resting metabolic rate. So generally that makes it a bit easier to cut.

    Also are you taking any other supps? such as creatine for example? I know when I first started taking creatine I added a lot of water weight, and this made my body appear 'softer'.

    What is your situation throughout the day? As in are you at school, working in an office etc? For me I can place food items in the fridge at work, and im also practically living off canned tuna and sardines (Im a cheap bastard lol).
    Other times when I have to, I have some whey in a shaker dry, and then i can just add milk or water as required. For veggies I normally steam a shitload of broccolli and cauliflower when i cook up my rice and stuff, chuck it in a tub and then lasts for a few days.

  11. #11
    hardr bettr fastr strongr
    ELITE MEMBER


    Join Date
    Sep 2007
    Location
    Texas
    Posts
    997
    Rep Points
    88608

    Quote Originally Posted by Smoo_lord View Post
    At a low enough BF% then the 'puffy' muscle look shouldn't be apparent. You do know that Increasing LBM raises your resting metabolic rate. So generally that makes it a bit easier to cut.
    What is LBM?

    Also are you taking any other supps? such as creatine for example? I know when I first started taking creatine I added a lot of water weight, and this made my body appear 'softer'.
    Other than a multi-vitamin and whey protein shakes before and after workouts I'm not taking any supps.


    What is your situation throughout the day? As in are you at school, working in an office etc? For me I can place food items in the fridge at work, and im also practically living off canned tuna and sardines (Im a cheap bastard lol).
    Other times when I have to, I have some whey in a shaker dry, and then i can just add milk or water as required. For veggies I normally steam a shitload of broccolli and cauliflower when i cook up my rice and stuff, chuck it in a tub and then lasts for a few days.
    I work at a manufacturing plant, but most of the time I'm sitting at my desk. I've got easy access to both frig and micro, so bringing stuff to work is no problem.

    I was doing an incline bench press with dumbbells and hurt my shoulder. ARGH! Not sure how long its going to take to be able to lift the baby weights Not sure if I damaged a tendon or pulled a muscle but it's most likely not a rotator cuff injury, according to the Dr. That's good and all, but still no upper-body workouts

  12. #12
    Senior Member
    ELITE MEMBER


    Join Date
    Nov 2002
    Gender
    Female
    Location
    Earth
    Posts
    18,563
    Rep Points
    66150743

    Quote Originally Posted by nadirmg View Post
    Iain, thanks for the advice.
    You mentioned in your embedded comments that I wasn't getting enough protein and fibrous veggies. That's pretty easy to fix on the breakfast and lunch meals, but what do you eat for your other meals?
    Break is usually Eggs, sprouted Bread, and Salsa
    I have a couple of shakes with Cultured Yogurt, Oatbran, Milled Flax Seed, Raspberries, Skim milk
    Salad, and shrimp or Chicken.

    That usually gets me through the work day.

    Quote Originally Posted by nadirmg
    Short of always carrying around some precooked veggies and chicken breast or some kind of canned meat I'm not sure how to increase protein, or at least balance it throughout the day.
    That would be what I would do.

    Also about my snack:

    Snack- 10am :
    3/4cup of black beans (165 cal, 2g fat, 28g carb, 11g protein)
    1cup of sweet potato (180cal, 0g fat, 41g carb, 4g protein)
    ½ serving of oatmeal w/raisins and peanut butter (200 cal, 5g fat, 33g carb, 5.5g protein)
    You said it lacks a sufficient source of protein but it's got almost 20g, almost the same as my protein shake. This really still isn't enough? If it were your snack, how would you change it/replace it?
    You are lacking complete protein sources. On top of that, the math from your original diet is off. So you are eating less then you think you are.

    BTW LBM is Lean Body Mass.

  13. #13
    hardr bettr fastr strongr
    ELITE MEMBER


    Join Date
    Sep 2007
    Location
    Texas
    Posts
    997
    Rep Points
    88608

    Iain. dude, you're right. I don't know how I messed up on my math. I thought I just copied and pasted the numbers over from fitday... all said and done I was only at 178g of protein for that day.

    But still if the general rule is 1g per pound of body weight then I'm eating more than enough protein, right? Maybe not as much as the two-hundred something number, but I'm not undereating, am I?

    Last Saturday I pulled a muscle or something doing incline presses with dumbbells. Looks like I'm off of bulking AND cutting for a month at least. any ideas for what I can do for a quick-ER recovery besides resting?
    I should still keep eating tons of protein no matter what though, right?

    aaarrrgggaaaghh! right when i was getting into my routine!

  14. #14
    Registered User
    Smoo_lord's Avatar


    Join Date
    Apr 2004
    Location
    Darwin. Australia
    Posts
    240
    Rep Points
    85148

    damn bro, sounds rough.

    Touch wood, I have not had any serious injuries that have prevented my workouts. If is just your shoulder that is injured, prehaps you could do some cardio and a few other things like BW squats. Keep the diet in check during this period as well, otherwise you might gain excess fat, or lose LBM.

    Good luck on your recovery bro, all the best!

  15. #15
    Go on....DO IT!!!
    ELITE MEMBER
    Uthinkso's Avatar


    Join Date
    Oct 2003
    Location
    Detroit
    Posts
    1,304
    Rep Points
    2252738

    Quote Originally Posted by IainDaniel View Post
    Break is usually Eggs, sprouted Bread, and Salsa
    I have a couple of shakes with Cultured Yogurt, Oatbran, Milled Flax Seed, Raspberries, Skim milk
    Salad, and shrimp or Chicken.

    That usually gets me through the work day.



    That would be what I would do.

    You are lacking complete protein sources. On top of that, the math from your original diet is off. So you are eating less then you think you are.

    BTW LBM is Lean Body Mass.


    Off topic, but I assume you are self-employed Iain? I ask because I don't have the means to make shakes at my work if it entails a blender. I assume you are using a blender with the yogurt to get things mixed well.
    I do my best to focus on the task at hand, and give 100% in what I'm doing at the time. Nothing else matters except the task at hand.

  16. #16
    Patrick
    ELITE MEMBER
    P-funk's Avatar


    Join Date
    Dec 2002
    Location
    AZ
    Posts
    31,713
    Rep Points
    15139848

    Quote Originally Posted by Uthinkso View Post
    Off topic, but I assume you are self-employed Iain? I ask because I don't have the means to make shakes at my work if it entails a blender. I assume you are using a blender with the yogurt to get things mixed well.
    you could always drink RTDs.
    Optimum Sports Performance

    "In the beginners mind there are many possibilities, in the experts there are few."
    -Buddha's Little Instruction Book

  17. #17
    Go on....DO IT!!!
    ELITE MEMBER
    Uthinkso's Avatar


    Join Date
    Oct 2003
    Location
    Detroit
    Posts
    1,304
    Rep Points
    2252738

    Quote Originally Posted by P-funk View Post
    you could always drink RTDs.
    Oh no I'm fine without the shakes I eat real food. I'm just saying looking at his shake making habits I just made that assumption.
    I do my best to focus on the task at hand, and give 100% in what I'm doing at the time. Nothing else matters except the task at hand.

  18. #18
    Senior Member
    ELITE MEMBER


    Join Date
    Nov 2002
    Gender
    Female
    Location
    Earth
    Posts
    18,563
    Rep Points
    66150743

    Nope just mix them up in the morning and throw them in a lunch cooler. There is a fridge at work so I throw it in there when I am there, or in the cooler when I am on the road.

  19. #19
    Your Pretend Friend
    Tier's Avatar


    Join Date
    Jul 2005
    Location
    Virginia Beach, VA
    Posts
    765
    Rep Points
    2147559

    Just remember protein turns in to fat just like anything else, dont eat 200+ grams of protein a day unless you are really working it off.

  20. #20
    Senior Member
    ELITE MEMBER


    Join Date
    Nov 2002
    Gender
    Female
    Location
    Earth
    Posts
    18,563
    Rep Points
    66150743

    200 g of protein is only 800 cals.

    I get what you are saying in a round about way. But it is the cals that are going to dictate any fat gain.

  21. #21
    hardr bettr fastr strongr
    ELITE MEMBER


    Join Date
    Sep 2007
    Location
    Texas
    Posts
    997
    Rep Points
    88608

    got back from an orthopedic clinic today. looks like it's not a rotator cuff injury but they can't tell how bad it is/isn't unless i get an MRI done. scheduled for about two weeks out with a follow up consultation the next week after that.

    while i'm riding this out i'm "not supposed to do upper body workouts" but the doctor said i could try lifting and let pain, or lack thereof, tell me what is a no go.

    i've been lifting for a couple months and really don't want to lose the momentum i've built up. to lift or not to lift... that question aside. should i change my caloric intake now that my muscles won't be burning up so much during workout and the 24-48 hrs after?

    i don't want to lose the LBM but i don't want to end up with a high bf%.
    any ideas? i'm still eating 6 meals a day, just wondering if i should decrease the amount i eat in each meal.

  22. #22
    hardr bettr fastr strongr
    ELITE MEMBER


    Join Date
    Sep 2007
    Location
    Texas
    Posts
    997
    Rep Points
    88608

    Quote Originally Posted by Tatyana View Post
    I think I would focus on putting on more muscle and not worry about taking off the fat.

    No offense mate, but there isn't a whole lot of you.

    More muscle will have you burn more fat as it is.

    I would increase the protein to closer to 40%, carbs about 35-40% and fat 20-25%.

    Why do you want to stay at 134? Are you involved in some sort of fighting competitions?
    I'm coming back to this post after quite a while. But I'm wondering how would I get my protein % up while decreasing my fat %?

    seems like to do this will just cost a lot more money to buy all the fish/poultry.

  23. #23
    hardr bettr fastr strongr
    ELITE MEMBER


    Join Date
    Sep 2007
    Location
    Texas
    Posts
    997
    Rep Points
    88608

    crap, i forgot

    ...how to calculate how many grams of protein i'm actually getting in a given day. i'm using fitday to count calories and it tallies up the number of P, F, and C. but it's telling me that i've got 205g of protein yesterday.

    the correct way to count those grams to to just take the number that fitday gives me, right? or do i have to run it through an equation or two to get the % right?

  24. #24
    Amateur Gynecologist
    ELITE MEMBER
    vortrit's Avatar


    Join Date
    Jun 2006
    Gender
    Male
    Location
    Show Me State
    Posts
    11,194
    Rep Points
    949470052

    Quote Originally Posted by IainDaniel View Post
    Nope just mix them up in the morning and throw them in a lunch cooler. There is a fridge at work so I throw it in there when I am there, or in the cooler when I am on the road.
    That's how I do it.
    DRSE Reconnaissance


Similar Threads

  1. Hardest Dude Ever
    By brian lee in forum Open Chat
    Replies: 6
    Last Post: 02-12-2011, 08:29 AM
  2. Hardest workout? Anyone tried it?
    By Rookeek in forum Training
    Replies: 35
    Last Post: 05-09-2009, 04:15 PM
  3. What is the hardest sport?
    By god hand in forum Sports
    Replies: 49
    Last Post: 11-30-2008, 08:25 PM
  4. Replies: 13
    Last Post: 03-04-2007, 04:22 PM
  5. Hardest Movement
    By fufu in forum Training
    Replies: 39
    Last Post: 03-04-2007, 12:38 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
-->