Still Need Tweaking Tips...

[Karlito]

Ok, I've checked other threads, I've read Dr. Pain's bit on tweaking, but I'm still confused. I've had good luck on this diet, and have been tinkering with portions. But my fat loss has now slowed, and I need to tinker further.....but I want to be sure I'm doing it right.

9:00 30g Whey protein, 1 1/2 tsp flax seed oil, 16 oz water (on cardio days I skip this meal and go for my run, bumping all meals up a little, but putting flax in my shake.

10:30-11:30 workout.

11:30 40g Whey protein, 16 oz. water, apple.

1:00 Chicken breast or can of Tuna, small portion (4 oz) of brown rice, 4 oz. green fibrous veggie (broc, asparagus, green beans)

3:00 30g Chicken breast and flax seed oil, or Whey protein, 1 1/2 Tsp flax seed oil, 16 oz water

5:30 6-10 oz. Fish Filet or Chicken, 6 oz. brown rice or sweet potato, fibrous veggie (broc, asparagus, green beans)

8:30 30g Whey protein, 1 1/2 TSP flax seed oil, 16 oz. water.

Pre-Bedtime, 30g Mixed Casein blend, either pro-peptide or Micellean, 1 1/2 TSP flax seed oil, 16 oz. water.


For this diet, what's a good 2 week alternate modification I can make to keep my metabolism guessing. I know you can tinker with volume, or add a meal, etc...but when? How much?

I appreciate the tips. Sorry I'm still learning. Just want to make sure I'm doing this right.....

 

[Jodi]

Originally posted by Karlito
Ok, I've checked other threads, I've read Dr. Pain's bit on tweaking, but I'm still confused. I've had good luck on this diet, and have been tinkering with portions. But my fat loss has now slowed, and I need to tinker further.....but I want to be sure I'm doing it right.

9:00 30g Whey protein, 1 1/2 tsp flax seed oil, 16 oz water (on cardio days I skip this meal and go for my run, bumping all meals up a little, but putting flax in my shake.

10:30-11:30 workout.

11:30 40g Whey protein, 16 oz. water, apple.

I would add some fat here

1:00 Chicken breast or can of Tuna, small portion (4 oz) of brown rice, 4 oz. green fibrous veggie (broc, asparagus, green beans)

And same here

3:00 30g Chicken breast and flax seed oil, or Whey protein, 1 1/2 Tsp flax seed oil, 16 oz water

5:30 6-10 oz. Fish Filet or Chicken, 6 oz. brown rice or sweet potato, fibrous veggie (broc, asparagus, green beans)

And here

8:30 30g Whey protein, 1 1/2 TSP flax seed oil, 16 oz. water.

Pre-Bedtime, 30g Mixed Casein blend, either pro-peptide or Micellean, 1 1/2 TSP flax seed oil, 16 oz. water.


For this diet, what's a good 2 week alternate modification I can make to keep my metabolism guessing. I know you can tinker with volume, or add a meal, etc...but when? How much?

I appreciate the tips. Sorry I'm still learning. Just want to make sure I'm doing this right.....

Other than those things your meals look EXCELLENT. I would add the fat in those meals and in a few weeks re-assess your caloric intake or carb intake but first get the fat in all your meals before tweaking

 

[Karlito]

Thanks. So I add the fat to the meals I've skipped it on.

Then what do I tweak next?

What's a simple change I can do every two weeks once I've got the diet "just right"? Cut a protein shake out for two weeks? Eat less carbs for two weeks?

 

[w8lifter]

There's many things you can do...change your meal frequency i.e. 5 meals instead of 6....you can cycle your carbs i.e. low, medium, high days...you can deplete carbs for a couple of days and then carb up...you can use more whole foods instead of shakes (more thermogenic)...you can change what you're eating...replace things like cream w/ flax, rice w/ oats, etc.