Searching for the perfect diet

[Josh]

Hi all,

During the past months I have been reading a few materials on diets, with goal to find the best diet that can lower my bf (from around 19% to 15-10%) and increase my muscles (I'm 173 cm, bw 63 kgs). These readings have taken me from low carbs diets (NHE, Metabolic/Anabolic) to rather balance (Will Brink) to high carbs (Clarence Bass), and anything in between on fats and proteins. And for me, the result of all these readings is ..... utter confusion! One of the reason is this:

All authors claim that their diet is the best and most effective, some backed up by "research findings", while saying that the other diets are false. And all these authors have either themselves and/or a host of other enthusiasts as proof that their methods work. At the end, if examined from the results, all diets can work. But how can this be, while the theories behind them are conflicting? For instance, the low carbs proponents claim that low carbs is the key to burning fat, but yet others have eat much carbs (even almost like a vegetarian) and yet also ripped. Low carbs proponents claim that high fat is necessary for fat burning, even including saturated fat, while others endorse only moderate to low fat and yet also burn fat. All authors claim that their diets are the most effective one, but how can there many most effective diets? How can one diet be correct when there are other diets with completely opposite theories which also is correct? And so I am confused as to who to believe, and which diet to follow in order to achieve my goals.

Anyone care to enlighten me, guide me out of this confusion? Thanks.

- Josh

 

[ponyboy]

IMO how your eating plan works for you is based not only on individual genetics but also what is realistic for your own habits and lifestyle. My suggestion is to try several different eating plans for 6-8 weeks each and see what your body reacts to the best. There are many members here who have logged their times on different methods and had good results if you do a search. The amount of information out there is confusing, but you have to simply find what works for you, as most of us have.

If you're only 5' 8'' and 140 lbs then you might want to consider bulking up a little bit before cutting...19% BF means you only have about 113 lbs of LBM. If I were you I'd focus on that first and then think about cutting down. You're certainly not overweight.

 

[Josh]

Thanks for your reply, Ponyboy. I take this to mean that there is no diet rules that universally valid and applicable for everybody, thus one diet may be good for one person but disasterous to another. That's why I have to experiment myself and find the one unique diet which works for me but may not be for others. Am I correct?

Now regarding bulking first, in fact in a sense I have done this before by just eating more, and indeed I gained weight up to about 73 kgs. But then my fat level at that time was up to 25%! Then I decided to cut, and that's when I started to research more seriously into various diets. But when I followed the diet, I seemed to reduce both fat and muscles, as I finally come to my current 63 kgs with 20-19% bf. I am not very happy with this because it seems that I loosing too much muscles compared with fat loss, so now I am already underweight but still have high bf. Now if I follow your advise to bulk up again, I am afraid I will come to the same result again, more weight but more bf as well, and when it comes time to cut I will again come to underweight with still high bf. On the other hand, if I try to reduce bf now, I realize I will be very much underweight, with no guarantee that I will successfully reduce my bf. This is the reason why I am desperately looking for the "perfect diet" which will help me bulk up (with minimal bf increase) and cut (with minimal muscle loss).

What is your opinion on this?

- Josh

 

[hardasnails1973]

Slow gainers diet and stay off sugar

run a 40-50 % protein diet, 20-30% carbs or fats
take in 1/2 or more of your carbs in 2 meals following post workout. with the first workout meal being the biggest and then 2 post workout meal being half amount of carbs

in this 2 meals keep fat as low as possible <10 grams
divide the other carbs up in to break fast and 2 meals before trainn

would look like this
meal 1 ,3
50 grams protein -12 egg whites
25 grams carbs - 1/2 cup oatmeal or 4 oz yam
10 grams fat

meal 2,4 ,bed time
50 grams protein
15 grams fat ALL EFAS

Post workout meal 1
1.5 cup dry ground up oats
40 grams whey isolate

hour later

post workout 2
5 oz chicken
1 /2 cup cooked brown rice or 5 oz yam
veggies

off days just drop post work meal 1

follow this for 6 weeks then cut cut carbs in half in meal 1,3,post workout meal 1
then cut fat in half meal 2,4,6 then follow this for 3-4 weeks to tighten up

may be do 2-3 session of hit cardio

 

[naturalguy]

Here's the deal, most of these people who claim to be experts and have the best diet system are trying to sell you something, generally a book or supplement.

Why they all "work" to a degree is you are usually going from no plan to something structured, so right off the bat you will see some results.

In order to loss bodyfat you need to create a caloric deficit between how many calorie you burn and how many you take in however you don't want to drastically cut your calories, you need a slight difference. This can be created by taking in less calories and including cardio into your program.

These programs all seem to "work" because on any of them you are usually lowering your calories from what you were taking in.

Diets are highly individual but the one commonality is creating a caloric deficit as mentioned above AND giving your body a reason to burn fat by building muscle (the more muscle you have the more calories you burn even at rest) AND by adding cardio into your program. If you just lower calories you dont' give your body a compelling reason to get rid of it's fat stores. Cardio will raise your metabolism burning calories for hours afterward.

 

[hardasnails1973]

Very nicely put. It comes down to bascialy caloires in vs caloires out

More caloires in then you gain
more caloires in then you loss

to determine a good starting number there are many good site to help you determining it. Ast nutrition has an excellent calculator which is i would say with with 5% accuracy becuase your daily actvitiy needs other then weight training need to be taken in to consideration and not so much the activity in the gym. Easiest way is to eat about that weekly caloiric in take for 2 weeks and keep cardio and all variables the same and if you are not gaining weigth start to increae calories half from protein and half from carbs. Protein manly in your meals and carbs increase from post workout and breakfast. These are the 2 safest places to begin. So in theory if you eat maintance for me its 3300 caloires and add cardio 3 times a week, with weight training I'm creating a caloire deficit of about 2000 caloires a week so I may just hold my weight and get tighter. Its better to keep caloires higher and add more cardio becuase you will be able to eat more and create a more anabolic envrioment.

ASk your self this question who is going to be bigger and leaner, fuller?
1 . person that lower caloires and does less cardio 1-2 sessions a week
2. person that more caloires and doescardio 3-4 sessions a week

What pro do you know that comes in super shredded with no cardio ?

My point proven
mistake people make during contest time is dropping caloires and too much cardio. Shawn ray said it best "do your cardio and if you are losing weight EAT MORE ""

 

[Jodi]

Working for me so its not a mistake.

Its a matter of opinion but I still find people do way to much cardio while cutting. I personally would rather eat 200-300 less cals a day than do cardio. That 1/2 hour is so not worth 5G more of protein per meal. Screw that

If you like cardio then hey, have at it (I personally despise it) but remember its not necessary to do that much cardio and get lean. I'm not talking contest lean here but everday healthy lean, its not necessary to do it at all.

 

[naturalguy]

The thing that makes cardio so advantageous is that it raises the metabolism. Cardio "asks" your body to use it's stored fat for energy. Lowering your calories, over time, will slow down your metabolism.

Believe me, I don't like cardio, I find it very boring but it is a neccessary evil.

 

[Jodi]

Originally posted by naturalguy
The thing that makes cardio so advantageous is that it raises the metabolism. Cardio "asks" your body to use it's stored fat for energy. Lowering your calories, over time, will slow down your metabolism.

Believe me, I don't like cardio, I find it very boring but it is a neccessary evil.

Superset, Trisets, Giantsets. Thats my answer for that. You haven't seen me on leg/ab day. I sweat more and my HR is way up. I'm soaked head to toe and I never step foot on a cardio machine. Granted some don't train like this but I do.

 

[hardasnails1973]

I'm talking CONTEST LEAN LOL there is a difference to break that 4-5 % bf range diet posing some times just doesn't cut it. If I;d should you pics people woudl freak at what I look like now. J'bo seen me on web cam and I have gotten even bigger and leaner since last time she has seen me and In started cardio and cut the DAMN SHAKES !! Shakes make my metabolsim race and i loose hardness from them and I don't like it !!

 

[trinsdad]

So what happens when you have high body fat? Like in the 25% ratio as a guy.

Can you eat like that for a year? Or always...I dont think I have the will power.

The Anabolic diet is working for me...but I am scared of all the saturated fats (like bacon) that I am allowed to eat.

Originally posted by hardasnails1973
Slow gainers diet and stay off sugar

run a 40-50 % protein diet, 20-30% carbs or fats
take in 1/2 or more of your carbs in 2 meals following post workout. with the first workout meal being the biggest and then 2 post workout meal being half amount of carbs

in this 2 meals keep fat as low as possible <10 grams
divide the other carbs up in to break fast and 2 meals before trainn

would look like this
meal 1 ,3
50 grams protein -12 egg whites
25 grams carbs - 1/2 cup oatmeal or 4 oz yam
10 grams fat

meal 2,4 ,bed time
50 grams protein
15 grams fat ALL EFAS

Post workout meal 1
1.5 cup dry ground up oats
40 grams whey isolate

hour later

post workout 2
5 oz chicken
1 /2 cup cooked brown rice or 5 oz yam
veggies

off days just drop post work meal 1

follow this for 6 weeks then cut cut carbs in half in meal 1,3,post workout meal 1
then cut fat in half meal 2,4,6 then follow this for 3-4 weeks to tighten up

may be do 2-3 session of hit cardio

 

[naturalguy]

Can you eat like that for a year? yes, if you want it badly enough, you can do it but to make it easier you can have a "cheat" day, one day per week, where you eat like a normal person, that will make it more manageable.

As far as bacon, I cannot be convinced that it should be part of any diet.

 

[Jodi]

Originally posted by naturalguy
Can you eat like that for a year? yes, if you want it badly enough, you can do it but to make it easier you can have a "cheat" day, one day per week, where you eat like a normal person, that will make it more manageable.

As far as bacon, I cannot be convinced that it should be part of any diet.

OMG we agree on not only 1 thing but both statements? This can't be!

 

[trinsdad]

Well..Ill get my first full panel blood work done. Ill have a report. If my cholesteral is improve Ill be a beliver since I havent eaten bacon before (much) this diet.

I agree with you that it has me suspitious...Ill find out in a few weeks.

 

[olusco]

Honestly there is a confusion in terms of how to keep the BF minimal around 12% or lower. deficit calories or empty stomach cardio or after lifting, more protein or low carbs or using thermogenic without loosing too much muscles. All these are very effective if one can experiment probably in 4 to 6wks. I advocate using of (thermogenic ephedra free) to be able utilize the fat and increase proteins synthesis 3 days on and 3 days off high carbs. Try whatever that works and minimize muscles loss

 

[trinsdad]

I guess at my wieght everything works. I will look into the "No grain Diet" to do something for life if I have bad effects from The MEtabolic Diet.