VonDrunk's Gonna Lose It!

[Spitfire]

Not a problem man,
As for your MRP question, no, I think you are ok w, I personally love lean ground beef and it is the best form of protein, dont change that.
It seems you got it down now just stick with it.
Keep us posted on the progress
Spitfire

 

[VonDrunk]

Ive been giving all of this some serious thought and I am coming to some good realizations.

For the past 6 years I have been a "runner" I have run 3 marathons which consist of, as you know, tons of training. Here is what I gained from all of that:

Injuries to my shins, calves and knees
No weight loss
No enjoyment from running
A huge time commitment that impacts family life

I have also been lifting for as many years, although not consistently. It has been a constant battle between running and lifting. I would get in the gym start lifting, then realize Im gonna run 20 miles tomorrow so whats the point of lifting if my run will consume any muscle mass gained...then id walk out of the gym.

Well, I made a decision last night to give ALL of my focus and attention to lifting and the nutritional aspects that go along with it. I have decided that I will not be running anymore marathons or running any long distances for that matter. It is with lifting that I have made tremendous gains in the not so distant past and it is with lifting that I will make those gains and more in the very near future...

Thanks for listening to my rant

 

[Spitfire]

That sounds like a plan if Ive ever heard one. But I wouldnt 86 cario period, mabey at least a 10 min run or bike before. Your cuttin right

 

[VonDrunk]

Yeah, as much as I would like to cut it out entirely, I'm thinking I should get in a coupla 20 min HIIT sessions per week..good idea to keep the cardio system in shape as well

 

[Spitfire]

I was going to rec. HIIT, Ive herd alot of good things about it

 

[VonDrunk]

I'm looking at my nutritional breakdown so far and its as follows:

50% Protein
40% Fat
10% Carbs

Is that fat content kind of high?

 

[VonDrunk]

Totals for the day

1900 Cals
237 Protein
85 Fat
52 Carbs

Am I on the right track as far as my ratios???

 

[Spitfire]

Sorry man like I said nutrition not my bag, Sure looks good to me, but I really dont know. Mabey Jodi or Jen could help more.
Spitfire

 

[VonDrunk]

Todays Meal Plan

Meal 1
1 cup Cottage Cheese
1/2 cup Pineapple

Meal 2
2 Scoops Protein
Glutamine, Tyrosine
1tbsp Cashew Butter

Meal 3
1 can Tuna
1Tbsp mayo
1 Apple

Meal 4
2 Scoops Protein
1 tbsp Cashew Butter

Meal 5
Chicken Breast
Veggies
Salad

 

[Spitfire]

Hey man,
That cashew butter, Is that good, it sounds fuqin awesome

 

[VonDrunk]

TASTY!~ I always look forward to my Protein Shake meals so I can have a tbsp...ha!

 

[Spitfire]

oh you mix it in your shake, can you have it on bread?

 

[VonDrunk]

I actually have a tbsp of cashew butter by itself followed by my shake...

Sure you can have it on bread...it's just like peanut butter

Very tasty

 

[Spitfire]

Sounds so, I LOVE cashews, I have a jar next to me now. I think I will try it.

 

[Arnold]

Originally posted by VonDrunk
So I just made the decision tonight to get back on track, so the only thing I have to report on are the meals I made for tomorrow.

Meal 1
1 Cup Cottage Cheese
1/2 cup of strawberries

Meal 2
2 Scoops Protein Powder
1 Tbsp Peanut Butter

Meal 3
1 can Tuna
1 Tbsp Mayo
1 apple

Meal 4
2 Scoops Protein Powder
1 Tbsp Peanut Butter

Meal 5
Chicken Breast
Veggies

How does this look?

no complex carbs?

oats, rice, pasta?

 

[VonDrunk]

How often and with which meals would you recommend?

Thanks

 

[Jodi]

Originally posted by VonDrunk
Totals for the day

1900 Cals
237 Protein
85 Fat
52 Carbs

Am I on the right track as far as my ratios???

This is fine if this is what you wish to follow and feel you can stick with it. However, you need to refeed. You should not go more than 4 days without complex carbs. You also need to add more veggies and where are the EFA's?

 

[VonDrunk]

Thanks for stopping by Jodi...

So for the complex carbs, I should eat them at least every 4 days...does that mean 1 serving in a day...like a cup of Brown Rice or whole wheat pasta?

And for the EFA's I think I will pick up some Fish Oil caps this afternoon...

Am I on the right track?

Thanks again

 

[Jodi]

No you need to refeed. You need a full day of carbs. Please read the article at the top of the Nutrition forum called Refeeds and Leptin.

 

[VonDrunk]

Sounds good..I will read it now

Thanks again for the help

 

[VonDrunk]

OKay...I think I understand the process of refeeding better now. Tomorrow is day 5 for me, so I will use that as a refeed day.

Something like this, maybe?:

Meal 1
2 waffles
5 egg whites
1 whole egg

Meal 2
Bagel
Protein shake
1tbsp Cashew Butter

Meal 3
Whole wheat pasta
w/ meat sauce
Apple

Meal 4
protein shake
banana
1 tbsp cashew butter

Meal 5
meat
veggies

 

[Jodi]

Read the article again.

Fat needs to remain very low and protein need to only be at 1G per lb of bw.

And you need a WHACK load more carbs than that. Were talking 300-400G here.

 

[VonDrunk]

Okay I will re-read...my protein is probably alright then because I weigh 190...I will just use 1 scoop of protein for my shakes instead of 2, I will drop the cashew butter and eat a $hitload of carbs...ha!

 

[VonDrunk]

Can I count beers as carbs on my re-feed days...ha!

 

[VonDrunk]

Alright...I went out at lunch and bought some Fish Oil caps since it seems I missed EFA's...

I feel like I am on the right path.

Thanks to Jodi, I will be doing a refeed tomorrow

In general, I am fired up!

Thanks everybody for the KILLER info, I will get there!

VonDrunk

 

[VonDrunk]

Gearing up for my refeed day tomorrow...it seems strange digging into the waffles, bagels and fruit, etc...

 

[VonDrunk]

I didnt have an opportunity to put all my meals together today, but this is what I have planned for a refeed...Jodi, please tell me if I have the right idea...

Meal 1
2 Waffles 50G CARBS
1 cup Cottage Cheese
1/2 cup Pineapple

Meal 2
Whole Wheat Bagel 50G CARBS
MRP 25G CARBS

Meal 3
2 cup rice 100G CARBS
1 cup beef

Meal 4
Whole Wheat Bagel 50G CARBS
MRP 25G CARBS

Meal 5
Bread
Meat
Veggies

Is this alright or would you recommend some tweeks?

Thanks
VonDrunk

 

[Jodi]

How many carbs is that? It doesn't seem like enough too me.

 

[VonDrunk]

I edited the post above to add carb count...

Through meal 4 it is 300 grams of carbs, but with meal 5 and a later snack, I can bring that to 400 grams.

 

[Spitfire]

He forgot to write the beer