Thread: Diet advice please !! :)
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02-02-2013, 01:35 PM #1
Diet advice please !! :)
Hi Guys & Gals,
I would really appreciate your help and thoughts on my diet. I’m not sure what all I need to give you, but I’m looking to lean out a bit without doing much cardio, just a clean diet and good training program. I’m wondering if I’m timing my meals OK, and if I’m having carbs with the correct meals etc.
- 31yr old female
- ~ 155 lbs.
- ~ 19-20 % BF
I was doing GVT and eating a ton, 3000-3500 cals/day. Stopped that about a month ago now and have been trying to hit the 1800-2000 cals/day range but I have just started thinking about meal timing & macro breakdowns. I’m on an anavar cycle and I will be training at a pretty high intensity. I keep a log in the members section or just let me know if more info is required.
BMR = around 1475
TDEE =around 2280
Meal #1 (around 8:30am) – 2 scoop whey, 1/3 cup frozen berries, 2 tbsp. chia/hemp/buckwheat seeds, 1/3 cup Greek yogurt
459 cals / 30gr carbs / 6gr fat/ 64gr protein
Meal #2 (around 11:30am) – 6oz chicken breast, 2 cups baby spinach, pepper slices, 1 tbsp. olive oil, balsamic vinegar
345 cals / 5gr carbs / 20gr fat / 45gr protein
Meal #3 (around 2:30 or 3pm) - 6oz chicken breast, 2 cups baby spinach, pepper slices, 1 tbsp. Italian dressing
269 cals / 7gr carbs / 10gr fat / 45gr protein
Meal #4 – Pre W/O (around 6-6:30pm) - - 6oz chicken breast or fish, greens, ¼ cup brown rice
313 cals / 23gr carbs / 7gr fat / 47gr protein
Meal #5 – Post W/O (around 9:30-10pm) – 1 cup egg whites, spinach & hot sauce
127 cals / 1gr carbs / 0gr fat / 29gr protein
Meal # 6 – (around 10:30-11pm) – 1 scoop casein, 2 tbsp. total omega
222 cals/ 14gr carbs / 10gr fat / 25gr protein
Totals:
- 1740 cals
- 80 carbs
- 53 fat
- 255 protein
- I eat my PWO within 15 mines - ½ hour of training. Is that OK? I usually do a shake but already have 2.
- I do not have any carbs in my PWO – Is this OK?? It is my first time NOT having them PWO, but I’m training later now.
- I would like to keep a shake in meal #1 as I put my vit B in it. That stuff is nasty on its own!
- I take peptides am/pre w/o and pm, so I can’t have any carbs around those times
- I have a cheat meal twice a week. Usually some sushi during the week and maybe a latte and sushi or steak on the weekend.
I would love to hear your thoughts!
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02-02-2013, 01:43 PM #2Originally Posted by twitz
-TroN-
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02-02-2013, 01:53 PM #3
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02-02-2013, 01:56 PM #4
I go by the: lbm x 15 formula
That's what I use, I believe stem, 405 and a few others use that formula too, now idk if that formula goes for females too, but since ur on var, I can't imagine it'd b too terribly different. Might wanna inquire with the vets and monitors as they may have a bit for experience with humans better sex
-TroN-
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02-02-2013, 02:22 PM #5
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02-02-2013, 02:28 PM #6Originally Posted by Tron3219NO SOURCES GIVEN
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02-02-2013, 02:28 PM #7Originally Posted by twitz
And I'm assuming the carbs in meal 5 r from the spinach?
If the carbs in meal 6 are from ur shake id consider getting a leaner shake, and go complete cpwo. Then adding more brown rice pre workout
-TroN-
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02-02-2013, 02:36 PM #8
I personally don't think you need two scoops of whey for breakfast, have one and then have one later in the day or something after training
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02-02-2013, 02:51 PM #9
Also, you eat as much protein as me, I think you can cut that back a hefty amount also.
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02-02-2013, 02:55 PM #10
The carbs in meal 6 are from the omega drink (omega, flax etc) I have. There are 4 carbs in the scoop of casein. Should I drop that and Just get plain fish oil?
Carbs in meal 5 are from the spinach.
cpwo - complete post workout? sorry, I don't know what you mean by cpwo
I'll increase the rice to 1/2 up PWO
Thanks again
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02-02-2013, 02:57 PM #11
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02-02-2013, 02:59 PM #12Originally Posted by cj111
-TroN-
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02-02-2013, 03:00 PM #13
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02-02-2013, 03:01 PM #14
I'm dieting and weigh 208 and im only eating 1700 on low days
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02-02-2013, 03:02 PM #15Originally Posted by twitz
Personally, I wouldn't even count the spinach at all.
Cpwo, carb less post workout. Carbs blunt gH post workout and fvcks with ur insulin sensitivity. I'll see if I can't dig up some info on it for ya.
-TroN-
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02-02-2013, 03:03 PM #16
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02-02-2013, 03:04 PM #17
Lol, doesn't make you a beast, I actually looked at your numbers for what you eat, you literally eat more than me...and I have 40 pounds on you. You could totally cut 1 of those shakes out of your plan . Do you need that casein shake at 11pm at night? Probably not, eat some meat for your last meal of the day and that will have you covered for the whole night if you're worried about that. Remove those two things and that will lower your total cal a lot. Also carbs aren't youre enemy, you can still lose weight eating carbs, do you like quinoa? Try having some of that pwo.
I eat my PWO within 15 mines - ½ hour of training.
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02-02-2013, 03:06 PM #18
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02-02-2013, 03:10 PM #19
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02-02-2013, 03:13 PM #20Originally Posted by twitz
Women are different in how their bodies react to dietary changes, what works for men doesn't always work for women.
Between everybody you have some good info here although some of it is a little all over the place. Aim somewhere between 50/30/20 and 60/20/20.
Definitely no carbs within 30 mins of working out really as Tron says.
Anyway, sorry Tron, carry on.NO SOURCES GIVEN
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02-02-2013, 03:19 PM #21Originally Posted by SteM
-TroN-
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02-02-2013, 03:29 PM #22
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02-02-2013, 03:35 PM #23Originally Posted by twitz
-TroN-
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02-02-2013, 03:40 PM #24
Sorry, I didn't explain the time of carbs before ur workout. U have to allow them to be converted to glucose and stored. And being a complex carb, it takes a lil bit of time to be broken down and stored
-TroN-
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02-02-2013, 04:37 PM #25
Thanks for your help! I have it worked out to 60/20/20. I'll try that to start with and see how I feel.
Gotcha So I will eat meal 4 pwo, wait about 1.5 hrs. and hit the gym. I usually wait about that amount of time anyhow.
Thank you!
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02-02-2013, 04:41 PM #26
Meal #1 (around 8:30am) – 1 scoop whey, 1/3 cup frozen berries, 2 tbsp. chia/hemp/buckwheat seeds, 1/3 cup Greek yogurt
329 cals / 29gr carbs / 6gr fat / 38gr protein
[B]Meal #2 ([/B]around 11:30am) – 6oz chicken breast, 2 cups baby spinach, pepper slices, 0.5 tsbp. olive oil, balsamic vinegar
286 cals / 5gr carbs / 13gr fat / 45gr protein
Meal #3 (around 2:30 or 3pm) - 6oz chicken breast, 2 cups baby spinach, pepper slices, 1 tbsp. Italian dressing
269 cals / 7gr carbs / 10gr fat / 45gr protein
Meal #4 – Pre W/O (around 6-6:30pm) - - 6oz chicken breast or fish, greens, 1/2 cup brown rice
334 cals / 27gr carbs / 7gr fat / 48gr protein
[B]Meal #5[/B] – Post W/O (around 9:30-10pm) – 1 cup egg whites, spinach & hot sauce
127 cals / 1gr carbs / 0gr fat / 29gr protein
Meal # 6 – (around 10:30-11pm) – 1 scoop casein, 3 fish oil caps
132 cals / 4gr carbs / 3gr fat / 25gr protein
Totals:
- 1477 cals
- 73gr carbs
- 39gr fat
- 230gr protein
close to 60/20/20
Does this look better now?
Thank you all so much for your help!!
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02-02-2013, 04:41 PM #27Originally Posted by twitz
How long have u been on var?
-TroN-
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02-02-2013, 04:44 PM #28
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02-02-2013, 04:56 PM #29
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02-02-2013, 05:27 PM #30Originally Posted by twitz
-TroN-
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02-02-2013, 05:37 PM #31
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02-02-2013, 05:56 PM #32Originally Posted by twitz
-TroN-
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02-02-2013, 06:41 PM #33
uve been running var for 12 weeks?
once ur progress slows on that 60/20/20 twitz if i were u id consider doing some carb cycling as well as fasting.. this will enable u to bring the carb macro up to a more pleasant number/percentage on particular days..
1500 cals is GTG IMO as well! (not that anyone cares but figd id say it cuz thats what i was thinking when i saw yall trying to work it out.. think u arrived at a good number)
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02-02-2013, 06:49 PM #34Originally Posted by --->>405<<---
-TroN-
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02-02-2013, 06:53 PM #35
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02-02-2013, 06:58 PM #36Originally Posted by --->>405<<---
-TroN-
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02-02-2013, 07:16 PM #37
Okay, Twitz, from an HERBALIST's point of view, there are a couple things you could do to improve your cycle. Firstly, I would recommend replacing your Balsamic with fresh lemon juice because fresh lemon juice supports and cleanses the liver. Secondly, I would recommend using milled flax seed as another alternate to the chia seeds. Thirdly, I would recommend finding a liquid food source vitamin that has spirulina/wild blue-green algae in it. The algae is even better for you that wheat grass, and liquid vitamins are just plain absorbed better by the body. (On average you're only going to absorb 5-10% of a pill's contents, while you will absorb 70+% of a liquid.) I would also suggest as a low calorie way of getting in a lot of the nutrients that you need, using whole food juices. (I can send you a bunch of recipes for these.) Before I get flamed for suggesting a "juice", please understand that these have all the fiber of the fruit/veggie you put into them. Also, I would suggest 1000iu Vitamin E Pre W/O, since this will help with recovery. The other recovery tool that I would suggest adding to your diet is a lot of hot peppers. Capsaicin is not just a topical wonder product, when ingested it can also help in dealing any pain/healing that needs to be done. BTW, I don't know if you're choosing spinach for its fiber, flavor, or some nutrient, but if you're eating spinach for its iron content, you're eating the wrong vegetable. The oxalate present in spinach makes its iron nearly impossible for the body to access/absorb. Also, adding a bit of Himalayan Black Salt to your food or water can be quite helpful (but not too much or you'll be stuck in the bathroom) with replenishing your minerals since it possesses all 86 minerals found in the human body. This also provides liver support. (I will warn you it's sulfur heavy and so has a hard-boiled egg thing going on.) Finally, to keep your stress levels down and prevent a cortisol spike, I'd suggest taking 500mg of Valerian Root a couple times a day. Valerian Root is known as "Nature's Valium". It doesn't make you feel sedated/medicated, but it does take the rough edges off of the world and prevent the things that normally irritate you from doing so.
If you have any questions about any of this, please ask. I'll be happy to go into further detail with any of this that you like.
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02-02-2013, 07:20 PM #38
84 minerals not 86.... Guess that's what I get for writing this while sitting in the dark. I apologize for the other typos, that's just my brain working faster than my hands.
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02-02-2013, 07:33 PM #39(On average you're only going to absorb 5-10% of a pill's contents, while you will absorb 70+% of a liquid
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02-02-2013, 08:07 PM #40
If that pill is solid yes, that's the theory. There are many people who will tell you this is a myth, but when xrays have been taken of the pelvis/stomach and multiple DAYS worth of tablet multivitamins can be seen on the xray looking much the same shape they did at the time they were swallowed, how much of that is your body actually using? BTW, unless you have some health condition that requires you take a D supplement, 15 minutes a day in the sun without sunblock will get you your entire daily requirement of Vitamin D.
Okay, I just tried to post several links for you, but I can't post links yet.
Basically, the science is this: Pill vitamins tend to use a lot of low-grade binders and mostly mineral source vitamins which lowers the bio-availability of their contents and slows their digestion unless you eat a meal that's properly balanced to pull out the vitamins you want/need from your pill. Liquid vitamins, on the other hand, tend to use mostly food source vitamins and either higher grade binders or no binders at all making the vitamins more bio-available. I mean, no one's going to go out in their yard and pick up a rock to get their minerals, but that's effectively what's done with a lot of vitamins. That's why my first recommendation is always whole food juices since many of the vitamins needed most can easily be found in fruits and veggies it's rather easy to add a couple whole food juices to the diet to get those nutrients. However, many people don't want to do "all that work" to make a whole food juice. I mean none of us are likely to go in the kitchen and try to create our own protein powder. Through the use of a liquid vitamin (food sourced), a greens powder, and whole food juices, your nutrient intake and retention goes up for very few calories.
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