My diet isn't working out!

[dodgyone]

I am presently around the same weight as I was leading up to last summer but I???m not as lean as I was. I???m not sure if it???s body fat or just water retention through the change of diet. The main thing that I have changed since last year has been to increase the good fats in my diet. Previously my fats were at a bare minimum but I decided to increase these after reading the handy articles on this site. I was also wondering if it might have something to do with consuming protein, fat and carbs all in the same meals (my diet example is attached). I remember reading that some people separate the carbs and fats from each other and put these into separate meals over the day. Might this have something to do with it or is there any advice that might help? Many thanks in advance???

====
Stats
====
weight = 155 to 160lbs
body fat = 12%
height = 5.6ft
type = More endomorph than mesomorph

======
Training
======
1 = REST
2 = Chest, Triceps, Cardio
3 = Back, Biceps, Abs
4 = REST
5 = Shoulders, Traps, Cardio
6 = Legs, Abs
7 = REPEAT


===================
Diet Percentages (approx)
===================
p=210g c=155g f=65g
p=40% c=30% f=30%

=====
Meals
=====
BREAKFAST
Porridge Oats - 40 grams
Egg whites - 6 large
Egg Yolks ??? 1 large
Milk skim - 140 milliliters

SNACK
Braeburn Apple - 1 serving
Brazil nuts - 15 grams
Chicken Breast - 100 grams
Red Pepper - 100 grams

LUNCH
Chicken Breast - 100 grams
English Walnut - 15 grams
Sweet Potato (Baked with Skin) - 100 grams

SNACK
Almonds (unblanched) - 15 grams
Broccoli Florets - 100 grams
Brown Basmati Rice (uncooked) - 30 grams
Chicken Breast - 100 grams

* ((( I USUALLY TRAIN AT THIS TIME )))

DINNER
Chicken Breast - 100 grams
Ryvita Rice Cake (Sesame) - 4 slices
Strawberry (Raw) ??? 100 grams

SNACK
Broccoli Florets - 150 grams
Brussels Sprouts - 150 grams
Scottish Salmon Fillet - 125 grams

 

[atherjen]

your diet looks very good IMO. how long have you been following it for?
I would ditch the skim milk at breakast due to the sugar content of it.
You may want to switch the post workout carbs to just rice rather than the rice cakes.
I would remove the added fats preworkout as well. move to your last meal.
have you done any carb ups or such? since your carbs are low(under 1g/lb bodyweight) it would be a good idea if you havent to have a high carb day every so often, once a week at least, to get things moving again, replinish glycogen stores, boost metabolism, thyroid, leptin, etc. BUT keep carbs low on this day.

 

[Akateros]

Some say that the carbs+fat=fat equation is junk science. However, I had noticed this phenomenon in my own body even before I read my fellow Ontarian John Berardi's expostulation of it.
(John Berardi's nutrition articles )

I struggled last year to lose some stubborn fat with no success at all, while eating relatively clean and taking essential fats with care. In this current cut, however, I am enjoying slow (because I am being very conservative in calorie reduction) but definite success. I started doing what JB calls the "Stagger" (alternating P/C and P/EFA (and fibrous carb) meals and am now on more of a "Taper" with P/C early in the day and P/EFA and only fibrous carbs in the evening.

Whatever the science or not (and Berardi being a PhD candidate at Western, which, though Canadian, is a very highly reputed institution, I doubt it's that unfounded) it works for me.

 

[atherjen]

I personally try and seperate carbs and high amounts of fats in my meals as well.

 

[Jodi]

Originally posted by atherjen
I personally try and seperate carbs and high amounts of fats in my meals as well.

As do I

 

[dodgyone]

Thanks for the advice atherjan. I've been on the diet now for about two months. Losing the weight isn't the problem, I can get rid of that easily. It's just the lack of the cut look. Then again I do find things do start happening a little more quickly when the sun comes out, closer to the summer. It's still freezing here at the moment. Perhaps patience is the key!

Has anybody got an example of how they separate out their carbs and fats within their day? That would be appreciated.

Originally posted by atherjen
BUT keep carbs low on this day.

Did you mean keep the fats low on those refeed days? I believe that you just get the fats from your protein and carb sources on the refeed day. Would you suggest something like twice my bodyweight on a refeed, about 300 grams of carbs? I've never tried refeeding before so I'll start incorporating it in my diet once a week to start with. I'll let you know how I get on with it.

 

[Vieope]

Originally posted by dodgyone
Brazil nuts - 15 grams

WTF...Brazil what ?
Hey man, let´s go outside. I will teach you something about respect.

----------
Do you keep track of everything you eat ? Even 200 calories can make a difference.
What supplements you were using ?

 

[Akateros]

Originally posted by dodgyone
Has anybody got an example of how they separate out their carbs and fats within their day? That would be appreciated.

I was too verbose, I guess!

Stagger method:
have for example a protein/carb breakfast (egg sub, hot grain cereal)
protein/fat second meal (egg sub frittata with spinach and ground flaxseeds)
protein/carb third meal (chicken & potatoes with salad)
protein/fat fourth meal (and so on)

Taper method:
say you're eating six meals, first three are protein/carb, last three are protein, fibrous veg so you don't feel like you're gonna starve to death, and the essential fats (large green salads with meat and Udo's oil/balsamic vinegar dressing are usually my choice). If you reduce the number of protein/carb meals (say only the first two, or --yuk!-- only the very first one) then it's a somewhat less torturous way of low-carbing. You're still low-carb at the end of the day, but you don't feel quite so crappy. Fine if you are not hell-bent on ketosis and just want the low carb (because you probably won't ketose, though I sometimes do if I work out hard).

 

[dodgyone]

I've decided to do a refeed over the day with the first 5 meals being high carb and the last meal before bed being higher protein with fibrous veggies. Is this okay or do you eat carbs before bed as well?

What kind of ratio should I use for my first refeed this weekend for somebody of my size. I'm 155 to 160lbs and consuming 1g per 1lb of my bodyweight at the moment? Also, would a clean carb refeed (oats, sweet potato, brown rice etc) be okay or are high GI carbs (cereal, white rice etc) recommended to really replenish the glycogen?

 

[J'Bo]

refeeds= lots of complex carbs like brown rice, yams, potatoes, oats, and someitmes bananas

Looks like you know what your doing. If you want to gain some muscle size i would suggest doing the refeeds every 3-4 days because your regular diet has little carbs. As well one thing that i learnt it is that if you down a shake and loads of rice post workout you tend to gain more muscle and stay lean. IMO that is.

 

[Jodi]

Typical refeeds are high GI carbs. They will replace glycogen fast and keep your fat close to zero and fructose low as well. Enjoy

 

[dodgyone]

I've researched refeeds a little more but I've been getting mixed messages about the type of carbs. Some people say use low GI (oats, brown rice, sweet potatos) but others say higher GI (bagels, kiddy cereals, white rice) foods. Does somebody have a definite answer or is it very much up to the individual. Is there a conclusive list of the foods that people use?

I've been thinking about setting my carbs to about 300 grams on my refeed day (approx about 2g of carbs per 1lb of my bodyweight). My stats are at the beginning of this thread to get the basic info about me. Is this about right or do people go higher?

 

[J'Bo]

personally high GI foods like white rice and bagels are too much for my digestion and just cause me to retain water. plus keeps me from progressing.

 

[Jodi]

Originally posted by dodgyone
I've researched refeeds a little more but I've been getting mixed messages about the type of carbs. Some people say use low GI (oats, brown rice, sweet potatos) but others say higher GI (bagels, kiddy cereals, white rice) foods. Does somebody have a definite answer or is it very much up to the individual. Is there a conclusive list of the foods that people use?

I've been thinking about setting my carbs to about 300 grams on my refeed day (approx about 2g of carbs per 1lb of my bodyweight). My stats are at the beginning of this thread to get the basic info about me. Is this about right or do people go higher?

The point of a refeed to is to fill glycogen fast. If you use low gi carbs then it will not work as well or quickly as using high GI carbs. Did you read my sticky that I wrote at the top of the forum on refeeds and Leptin?

 

[nikegurl]

i may be wrong...but seems like maybe dodgyone
and j'bo are thinking of carb up meals not true refeeds?

 

[J'Bo]

perhaps i am.
sorry i thought that refeeds were carb ups. i guess i never have refed myself

 

[Premo55]

Are you cutting, bulking or maintaining? Your cals don't appear to be low enough to cut, or high enough to bulk.

Peace.

 

[Mudge]

Originally posted by Jodi
Typical refeeds are high GI carbs. They will replace glycogen fast and keep your fat close to zero and fructose low as well. Enjoy

Wasn't TP using Pizza as a refeed? Sounds like my favorite

 

[Premo55]

Also, I highly recommend splitting fat and carbs from each other. I've been eating the John Berardi way for years, and it really works.

peace.

 

[J'Bo]

refeed= cheat?

 

[Jodi]

No a refeed is not really a cheat. This is a refeed

http://www.ironmagazineforums.com/showthread.php?s=&threadid=25250

 

[myCATpowerlifts]

so your saying its bad to refeed everyday?
ohy darn...

 

[Vieope]

Refeed is something that you use to trick your body, letting it think that you are not entering starvation mode. Not everyday, usually with a interval of 3-4 days, it is done with high G.I carbs in a period of few hours. It is cheating with a good intention