Diet Advice Needed (Nark?)

[Big Gulps, Huh?]

I have been reading past posts on peoples diets but it seems everyone has conflicting info. Some people say to have either a pro/carb meal or a pro/fat meal, never mix the three. Others say total up your macros for the day and divide evenly for the number of meals per day. Who is right? My goal is to lose bf while at least maintaining LBM. I would like to be at 8%bf.

I would like to get my diet dialed in and not waste another 3 months trying to see what works. I'm looking for a push in the right direction from people who have done a diet themselves and had fantastic results.

Current Workout Split:
Back, Traps
Chest, Tricep
Shoulders
Biceps
Legs

Current Diet:
Meal 1: Bowl of Kashi Go Lean and Protein Drink
Meal 2: Protein drink and almonds
Mela 3: 6oz. Red potatoes, 6oz. grilled chicken
Meal 4: Protein drink
GYM
Meal 5: PWO shake (50g Whey, 30g waxy maize)
Meal 6: 6oz. Red potatoes, 6oz. grilled chicken
Meal 7: Protein shake

Macros: Protein= 260g, Carbs= 160g, Fats= 40g Calories are roughly 2160

According to TDEE, I should be consuming 3125 calories per day. As you can see i'm well below that and havnt lost weight or notcied any changes in body comp in 3 weeks since ive started.

So...........I need help! Anyone have a suggestion?




Here are stats:
Age: 27
Height: 5'9"
Weight: 197 lbs.
BF: 13%
Training: 7 days a week

[Rugger02]

Well I'm certainly no Narkissos, but due to your lack of responses, I'll take a crack at it.

Right now, you're taking in 2,040 calories daily. Your macros are broken down into 51% Protein, 31% carbohydrates, and 18% fats.

Just because you're eating below your TDEE, that doesn't mean that you should be shedding fat. You need to keep your metabolism up by eating as much as your body needs and let cardio take care of the fat for you. Try adding another 500 - 600 calories to your diet and bring those percentages closer to the 40 - 40 - 20 range.

Most of your protein is coming from shakes and that also plays a part. If you can manage it, get more real protein sources in there and cut your shakes down to 2 per day.

Just my .02, bump for more opinions....

[xnotoriousx]

add carbs to meal 2 and 7

[Rockstar1990]

I have been reading past posts on peoples diets but it seems everyone has conflicting info. Some people say to have either a pro/carb meal or a pro/fat meal, never mix the three. Others say total up your macros for the day and divide evenly for the number of meals per day. Who is right? My goal is to lose bf while at least maintaining LBM. I would like to be at 8%bf.

I would like to get my diet dialed in and not waste another 3 months trying to see what works. I'm looking for a push in the right direction from people who have done a diet themselves and had fantastic results.

Current Workout Split:
Back, Traps
Chest, Tricep
Shoulders
Biceps
Legs
(CARDIO????)

Current Diet:
Meal 1: Bowl of Kashi Go Lean and Protein Drink
Meal 2: Protein drink and almonds(or do EFA'S which would benifit you more)
Mela 3: 6oz. Red potatoes, 6oz. grilled chicken
Meal 4: Protein drink
GYM
Meal 5: PWO shake (50g Whey, 30g waxy maize)
Meal 6: 6oz. Red potatoes, 6oz. grilled chicken(If trying to loose weight cut carbs here at least)
Meal 7: Protein shake

THE MORE GREENS THE BETTER, ADD SOME VEGIES(make sure they are low carb)

Macros: Protein= 260g, Carbs= 160g, Fats= 40g Calories are roughly 2160

According to TDEE, I should be consuming 3125 calories per day. As you can see i'm well below that and havnt lost weight or notcied any changes in body comp in 3 weeks since ive started.

So...........I need help! Anyone have a suggestion?




Here are stats:
Age: 27
Height: 5'9"
Weight: 197 lbs.
BF: 13%
Training: 7 days a week

So basically add some EFA's, add some vegies greens preferably(if you want me to explain a little more why just private message me) and do cardio at least 3 days a week for 20-30 min in the morning on an empty stomach(preferably) or after you workout. (add at least 40 to 50 more grams of protien if you cut that carbs i said above.)

Let me know if i helped you. Thanks

[FireGuy]

How much cardio?? It goes hand in hand with calories when dieting.

[Narkissos]

I have been reading past posts on peoples diets but it seems everyone has conflicting info. Some people say to have either a pro/carb meal or a pro/fat meal, never mix the three. Others say total up your macros for the day and divide evenly for the number of meals per day. Who is right?

No one... Everyone.

Everyone believes everyone else is wrong.

My advice?

Pick an approach... work hard at it... and stick with it.

Doesn't get any simpler than that.

My goal is to lose bf while at least maintaining LBM. I would like to be at 8%bf.

Decent enough goal.

I would like to get my diet dialed in and not waste another 3 months trying to see what works. I'm looking for a push in the right direction from people who have done a diet themselves and had fantastic results.

Noted.

Current Workout Split:
Back, Traps
Chest, Tricep
Shoulders
Biceps
Legs

Any off days... or does your split repeat itself at the end?

When are you doing cardio...and how much are you doing?

Current Diet:
Meal 1: Bowl of Kashi Go Lean and Protein Drink
Meal 2: Protein drink and almonds
Mela 3: 6oz. Red potatoes, 6oz. grilled chicken
Meal 4: Protein drink
GYM
Meal 5: PWO shake (50g Whey, 30g waxy maize)
Meal 6: 6oz. Red potatoes, 6oz. grilled chicken
Meal 7: Protein shake

Macros per meal?

'Protein drink' is generic by the way... doesn't say what you're consuming in that meal, 'cept to say there's protein in it.

What are you consuming? Whey? Casein? A protein blend?

Are there added carbs and fat?

Fill in the blanks buddy.

Macros: Protein= 260g, Carbs= 160g, Fats= 40g Calories are roughly 2160

Calories are about right for you LBM of 171 lbs.

No comment on the macros per se... To each his own.

My query to you would be with regard to your refeed.

When are you planning one?

How regularly?

According to TDEE, I should be consuming 3125 calories per day. As you can see i'm well below that and havnt lost weight or notcied any changes in body comp in 3 weeks since ive started

I find it hard to believe that you haven't noticed any composition changes.

Did you take pics prior to starting?

Have you been doing cardio?

How much does your current diet differ from your previous diet?

So...........I need help! Anyone have a suggestion?


Here are stats:
Age: 27
Height: 5'9"
Weight: 197 lbs.
BF: 13%
Training: 7 days a week

7 days a week?

Jesus.

BUMP for more info!

-CNS

[FallenWyvern]

I heard that if your screen name is a food/drink that you shouldn't consume, you will drop 5% body fat, just by changing it to something else.

[Big Gulps, Huh?]

Workout Routine:
My split just repeats itself. I fugire 5 full days rest between body parts is enough.

Protein Drink:
I use ON whey protein drink, 24g protein per scoop

Re Feed:
I do not have one nor have a planned one. Not sure how to do so and what it should consist of

[Big Gulps, Huh?]

Well i've stuck with a diet now that a friend gave me and still nada. I'm starting to wonder if im sensitive to carbs or if my food timing is wrong or maybe its something i dont even know but this isnt working and it should be so i'm getting extremely frustrated. I need help.

Here is what i'm doing now:

Meal 1: Protein Drink w/ 1/2 cup oatmeal
Meal 2: 8oz chicken w/ 1/2 cup oatmeal
Meal 3: 8oz chicken w/ 1/2 cup oatmeal
Meal 4: Protein drink before gym
Meal 5: PWO shake (50g Whey and 30g Waxy maize)
Meal 6: 6oz chicken with 1 cup of broccoli
Meal 7: Protein shake and 2 tbls of PB


Macros are roughly 300g protein and 200g carbs, not sure of fat.

The diet calls for 391g protein and 200g carbs but its hard to get that much protein in a day.
Now remember this diet was given to me by a freind, not one i made up so if its not good let me know so i can change it.

As i stated in an earlier post, my BMR and TDEE are much higher than i'm taking in and the weight isnt coming off so what do i do? My tdee is around 3125 and i'm taking in roughly 2500 and nothing.



SO........what do i do? Adjust marcos? if so to what? Change carb timing? if so how? Try a 40/40/20 split?

[mg1228]

for starters drop to no more than 2 shakes not 4--shakes dont keep ur metabolism going--the act of chewing and eating real food does--body doesnt have to work very hard to digest a shake...other than that ill leave it to nark as hes got my abs showing in as little as 4 weeks

[jamyjamjr]

working out every day w/o some type of rest in the middle is very unhealthy....

i would go 5 days on 2 days off with resistance training and go 6 days on 1 day off with cardio

[Big Gulps, Huh?]

How so? If I work a particular body part Monday, I wont do it again until Saturday. Thats plenty of rest to me

[jimmyinkedup]

^^^ jmo but i agree with jamyjamr - rest is crucial .....your body is always working it doesnt know ok im reapairing arm muscle or leg muscle...it is just always working in your case. Give it a rest - you may be very surprised. Rest and recovery IMO is equal to nutrition and training when it comes to gains and progress.

[mg1228]

your central nervous system needs rest-and it rests when u rest--

[Narkissos]

^^Agreed.

-CNS