Diet Suggestions Required

[fejaouk]

Hi people,

I have been a member here for a while but never really posted. However I wonder if anyone could give me some advice to shed some fat. I have recently put on a lot of fat due a relationship breakdown and just cant get rid of it, one of problems is I dont know if my diet is effective, HELP! I feel hungry about an hour after eating one of the meals and I cant seem to shift the weight. I am going back on the ECA stack which should help with the hunger. Eating all this protein, I certainly notice the muscle going back on but it just makes me look fatter and the fat isnt coming off. I also work lots of nights and then back onto days, however I am still eating the below at the same 3hr intervals.

My Stats Are:

Weight: 198lbs
Height: 5ft 11"
Age: 28
Fat %:27.8
BMI:29.4

Using the Harris-Benidict formula my BMR is 2008 cals minimun, working out 3 times a week at least, doing two muscle groups for about 30-50mins and 30 mins on the ski machine HR about 130-150bpm. So 2008 cals x 1.55 = 3112 calories for maintenance.

Using Tom Venuto's formula, I was thinking of having three low cal/carb days and one day at maintenance and high carb.

Day 1-3: 20% Below BMR (-934 Cals) = 2188 calories
High Cal Day: 0% Below BMR = 3112 Calories

Low Carb Days

6am
Protein shake
Wheetbix x 2
1/2 Can Grapefruit Segments

9am
Ryvita x 2
Can of Tuna
Mayonnaise x 2 Dsp

12pm
Mushroom Rice 125g
Chicken Breast 200g

3pm
Ryvita x 2
Can of Tuna
Mayonnaise x 2 Dsp

6pm
Vegtables x1 cup
Chicken Breast 200g

9pm
Protein shake

Cup Of Coffee + Milk
Cup Of Coffee Decaf + Milk
Cup Of Coffee Decaf + Milk

Calories:2165
Carbs:134g
Pro:274g
Fat:49g


High Carb Day

6am
Protein shake
Wheetbix x 2
1/2 Can Grapefruit Segments

9am
Ryvita x 2
Can of Tuna
Mayonnaise x 2 Dsp

12pm
Mushroom Rice 125g
Chicken Breast 200g

3pm
Large Baked Potato
Full Fat Cheese 100g
Pack Of Asda Bacon

6pm
Ryvita x 2
Can of Tuna
Mayonnaise x 2 Dsp

9pm
Vegtables x1 cup
Chicken Breast 200g

Calories:3185
Carbs:206g
Pro:363g
Fat:139g

Your Advice please people.


Fejaouk.

[AandF6969]

Total up your individual meals protein/fat/carb counts itll help a lot

[Consistency]

what meals do you workout between? this will help us see if your meals are timed properly with carbs/pro etc..

[fejaouk]

I normally workout between meals 1&2 or meals 3&4, but I have a protien shake after my workout and then when I go home within an hour have my next meal.

I shall calculate my % of macronut and post them soon.

Fejaouk

[fejaouk]

Here is the breakdown of my meals:

Meal 1
Cals:406
Pro:46.3
Carb:46.6
Fat:4.3

Meal 2
Cals:277
Pro:36.2
Carb:15
Fat:6.6

Meal 3
Cals:552
Pro:60
Carb:40.16.8

Meal 4
Cals:277
Pro:36.2
Carb:15
Fat:6.6

Meal 5
Cals:326
Pro:56.4
Carb:5.4
Fat:4

Meal 6
Cals:203
Pro:40
Carb:2.9
Fat:3.5

High Carb Meal

Cals:882
Pro:87.8
Carb:67.5
Fat:90.1

So any suggestions on how to change things and start shedding the fat? I know I could probally introduce more veg and maybe watch the fat in my high carb meal but its my only treat lol. Any tips or suggestions would be great.

Fejaouk

[fejaouk]

Anybody?

[ramsay_1]

im currently cutting at the mo and have learnt alot. you say about having a high carb day but all you do is add a jacket pot and a load of bacon, not the best. ive never cycled my carbs so i cant really comment on that. id just keep it simple. start with 2500cals a day, stick at it and check your self in a few weeks by that i mean see how your clothes are fitting and by looking in the mirror. maybe take pics the day you start to compare later on.

the main things in losing the fat are, diet, rest and exercise. for your diet its best to keep your meals protien and carb OR protien and fat (by fat i mean the healthy fat)

Meal 1: this meal is going to be a protien and carb meal. you want your carbs to be complex giving you a slower release of energy and making you feel fuller for longer eg rolled oats. seeing as it breakfast time why not have some eggs. go for 2 whole eggs and 8 whites.

Meal 2: this meal is going to be a protien and fat meal. get a nice bit of lean meat eg chicken, turkey, steak and a source of healthy fats. i supplement with flax oil.

WORKOUT

PWO: heres a good time to use a protien shake and youll want to get some simple sugars into your body aswell. there is alot of debate about how much you should take on a cutting diet so its going to be trial and error.

PPWO: protien and carb meal. keep with the complex carbs eg sweet potato, brown rice.

Meal 5: Protien and fat

Meal 6: protien

meal 7: slow releasing protien about an hour before bed. i use cottage cheese along with a table spoon of natty PB to futher slow the release of protien down.

now all you have to do is divide that 2500cals between those meals. keep your protien high about 300g medium carbs about 200g and about 50g fats. these are just guesses your going to have to do the maths.

when you have finalised it send post it again

CARDIO IS A MUST ON AN EMPTY STOMACH

[sonnygll]

Well your low carb day, isn't very low carb. You aren't eating enough calories either. That is why you get hungry. That in turn lowers your metabolism. Then the high carb day you eat a baked potato, which is going to spike your insulin.

Try eating 20 to 40 carbs and about 500 calories below maintenance. Then for the high carb day, eat the same as the low carb, but just add in 125 grams of carbs.

Or what I personally think is more effective is to do low carb for 2 or 3 months solid. Then do a bulk, with a standard bulking diet for at least a couple weeks, but 4 would be better. You can even go longer if you want to put some muscle on. But if not you can just go back to the cut after a couple weeks. That should get your metabolism back up. When you do the low carb, you ad intervals and maybe even a little cardio, just add a little at a time to sustain fat loss.