Less is More Log

[novastepp]

It may help you to smooth your macros out a bit across meals. In my opinion, 24 and 28 g of fat is too many g per meal. Also, 77g of carbs and especially 129g of carbs are too many per meal. Last, protein amounts of 114 g per meal is too many. You went without a quality protein meal, almost all day. Your first meal had some, but even then, not enough.

200g of protein, 300g of carbs, 120g of fat should be divided by your 6 meals. 33g pro, 50g carb, and 20g fat per meal. However, I think more than 10g of fat is per meal is too many, but that's my philosophy.

I suppose you didn't even ask for my help, and sorry I'm jumping in here, but I just wanted to share with you some thoughts to noodle with as you re-examine before Feb.

[tarmyg]

It may help you to smooth your macros out a bit across meals. In my opinion, 24 and 28 g of fat is too many g per meal. Also, 77g of carbs and especially 129g of carbs are too many per meal. Last, protein amounts of 114 g per meal is too many. You went without a quality protein meal, almost all day. Your first meal had some, but even then, not enough.

200g of protein, 300g of carbs, 120g of fat should be divided by your 6 meals. 33g pro, 50g carb, and 20g fat per meal. However, I think more than 10g of fat is per meal is too many, but that's my philosophy.

I suppose you didn't even ask for my help, and sorry I'm jumping in here, but I just wanted to share with you some thoughts to noodle with as you re-examine before Feb.

All comments are welcome in this thread, it's why I am here or I might as well post in my spare time in a Microsoft Word document :-)

Why do you feel that this equal split of macros across meals are so necessary?

[Bio-Active]

All comments are welcome in this thread, it's why I am here or I might as well post in my spare time in a Microsoft Word document :-) Why do you feel that this equal split of macros across meals are so necessary?

it helps your body continue to get a steady flow of nutrients that it can use all day long

[tarmyg]

it helps your body continue to get a steady flow of nutrients that it can use all day long

This makes complete sense to me. But if I am feeling fine does it, at the end of the day, make any other difference?

[krugerr]

This makes complete sense to me. But if I am feeling fine does it, at the end of the day, make any other difference?

My thoughts, I was under the impression that nutrient timing / meal split was debunked. Eating 3 big meals is no better or worse than 6 smaller ones. So by that logic the macro split per meal doesnt matter, just the daily totals.

I am of course, speculating, and trying to goad Nova into a discussion.

Sent from my iPhone using Forum

[Bio-Active]

My thoughts, I was under the impression that nutrient timing / meal split was debunked. Eating 3 big meals is no better or worse than 6 smaller ones. So by that logic the macro split per meal doesnt matter, just the daily totals. I am of course, speculating, and trying to goad Nova into a discussion. Sent from my iPhone using Forum

try doing that and getting to 6 % bf

[krugerr]

try doing that and getting to 6 % bf

How so? Is 3000Kcal not equal, irrespective of how many meals it's broken into? (Assuming decent macro split)

Not being argumentative, just curious. Sorry for the derail Tarmy.

Sent from my iPhone using Forum

[Bio-Active]

How so? Is 3000Kcal not equal, irrespective of how many meals it's broken into? (Assuming decent macro split) Not being argumentative, just curious. Sorry for the derail Tarmy. Sent from my iPhone using Forum

if your bulking up that would be one thing but to get your body into single digits it requires Precision food planning and food prep. Your body is going to fight you the whole way wanting to go into starvation mode. Tricking your body with smaller meals more often will give your body the food split over longer periods. I've tried it both ways and it's almost impossible without smaller meals spread out

[krugerr]

if your bulking up that would be one thing but to get your body into single digits it requires Precision food planning and food prep. Your body is going to fight you the whole way wanting to go into starvation mode. Tricking your body with smaller meals more often will give your body the food split over longer periods. I've tried it both ways and it's almost impossible without smaller meals spread out

Thanks for the reply brother. I've never been single digits, and maybe that's partly it! I'm more confit able around 15-17%. I'm heavier now though!

Sent from my iPhone using Forum

[GirlyGymRat]

Subbed!

[tarmyg]

Not being argumentative, just curious. Sorry for the derail Tarmy.

As long as we talk nutrition and training I do not mind. You start posting dick pics we will have another discussion.

[krugerr]

As long as we talk nutrition and training I do not mind. You start posting dick pics we will have another discussion.

Well that's foiled my next topic for discussion.

How you finding the cardio,Tarmy?

Sent from my iPhone using Forum

[tarmyg]

Well that's foiled my next topic for discussion.

How you finding the cardio,Tarmy?

Sent from my iPhone using Forum

I got it pretty worked out.

40 minutes of elliptical.
3-5km run on treadmill.
500 Single unders. I am trying to learn double-unders though.

Feel pretty lame not knowing lots of ways to switch up cardio but this seems to work and it's only for a couple of weeks anyway.

[krugerr]

I got it pretty worked out. 40 minutes of elliptical. 3-5km run on treadmill. 500 Single unders. I am trying to learn double-unders though. Feel pretty lame not knowing lots of ways to switch up cardio but this seems to work and it's only for a couple of weeks anyway.

Elliptical or recumbent bike are my favourites.
I'm too heavy for running, I get pains in my knees. And I've no coordination for skipping!

I guess you're right, cardio is cardio is cardio. Just bang some quality music on and prey it passes quickly!

Sent from my iPhone using Forum

[tarmyg]

Well, I got inspired by the talking here so I started creating my base diet that I'll start using in February. Any inputs on this one?

https://docs.google.com/spreadsheets...YDKKA4/pubhtml

I know some hate when it is linked to another site so I'll just post it here also, Google just makes this look more pretty :-)

Nutrition 2016
Breakfast	Servings	Calories	Fat	Carbohydrate	Protein
Oats	1.00	300.00	6.00	54.00	10.00
Milk	1.00	120.00	6.00	10.00	7.00
Brunch
Whole Egg	4.00	240.00	16.00	0.00	24.00
Slice bread	4.00	280.00	4.00	52.00	12.00
Lunch
Whole Egg	2.00	120.00	8.00	0.00	12.00
Slice bread	2.00	140.00	2.00	26.00	6.00
Medium Apple	1.00	80.00	0.00	17.00	0.00
Snack
Cashew Nuts	0.50	276.50	22.00	13.50	9.00
Dinner
Chicken (gram)	450.00	495.00	4.50	0.00	103.50
Broccoli	2.00	68.00	0.00	8.00	6.00
Rice	2.00	338.00	0.00	74.00	8.00
Snack
Greek Yoghurt	4.00	352.00	20.00	28.00	20.00
Whole Egg	1.00	60.00	4.00	0.00	6.00
Blueberries	1.00	88.00	1.00	17.00	1.00
Total		2957.50	93.50	299.50	224.50	617.50	grams
Percentage			15.14%	48.50%	36.36%
	CAL LEFT	42.50

[tarmyg]

Back from the gym. 30 minutes of Elliptical, 3km run, 200 single-unders.

[GirlyGymRat]

I got it pretty worked out. 40 minutes of elliptical. 3-5km run on treadmill. 500 Single unders. I am trying to learn double-unders though. Feel pretty lame not knowing lots of ways to switch up cardio but this seems to work and it's only for a couple of weeks anyway.

Stair master is awesome. Cycle class is more awesome for cardio IMHO.

[GirlyGymRat]

Well, I got inspired by the talking here so I started creating my base diet that I'll start using in February. Any inputs on this one? https://docs.google.com/spreadsheets...YDKKA4/pubhtml I know some hate when it is linked to another site so I'll just post it here also, Google just makes this look more pretty :-)

Nutrition 2016
Breakfast	Servings	Calories	Fat	Carbohydrate	Protein
Oats	1.00	300.00	6.00	54.00	10.00
Milk	1.00	120.00	6.00	10.00	7.00
Brunch
Whole Egg	4.00	240.00	16.00	0.00	24.00
Slice bread	4.00	280.00	4.00	52.00	12.00
Lunch
Whole Egg	2.00	120.00	8.00	0.00	12.00
Slice bread	2.00	140.00	2.00	26.00	6.00
Medium Apple	1.00	80.00	0.00	17.00	0.00
Snack
Cashew Nuts	0.50	276.50	22.00	13.50	9.00
Dinner
Chicken (gram)	450.00	495.00	4.50	0.00	103.50
Broccoli	2.00	68.00	0.00	8.00	6.00
Rice	2.00	338.00	0.00	74.00	8.00
Snack
Greek Yoghurt	4.00	352.00	20.00	28.00	20.00
Whole Egg	1.00	60.00	4.00	0.00	6.00
Blueberries	1.00	88.00	1.00	17.00	1.00
Total		2957.50	93.50	299.50	224.50	617.50	grams
Percentage			15.14%	48.50%	36.36%
	CAL LEFT	42.50

I am inspired by your food plan. I need to get back to basis.

Why the bread? I am not a bread hater but seems a less nutrient dense option

[tarmyg]

I am inspired by your food plan. I need to get back to basis.

Why the bread? I am not a bread hater but seems a less nutrient dense option

Just something to put the egg on :-) and wanted some carbs in that meal.

[MIKE_XXL]

The total calories will be equal but metabolic impact the the body will not. For example eliminating carbs form first meal upon awakening keeps body relying on fat for fuel and not glucose thus shifting the metabolic activity to fat burning. Consuming most carbs prior to and after resistance training shifts the body into glucose level restoring state and conversely into an anabolic state, the added insulin release also pushes amino acids into the muscle tissue for added recovery, so the calorie impact is different then if only 3 meals were eaten. If you want to be a bikini model them ITFYM might be good enough, if you want to be a a extreme human specimen, you need more detail then this to achieve it. to reach incredible heights you need to take extraordinary steps. thats my 0.02 cents!

How so? Is 3000Kcal not equal, irrespective of how many meals it's broken into? (Assuming decent macro split)

Not being argumentative, just curious. Sorry for the derail Tarmy.

Sent from my iPhone using Forum

[MIKE_XXL]

As i said above, skip the carbs upon awakening, stay in fat burning zone longer loose the body fat, time most carb intake around gym time...this gives you anabolic edge...

[GirlyGymRat]

As i said above, skip the carbs upon awakening, stay in fat burning zone longer loose the body fat, time most carb intake around gym time...this gives you anabolic edge...

^^^ this worked for me well (when practiced)! I sprinkled some blueberries in with almonds just to give me something to look forward to as a mid morning Snack which is technically meal 2 for me!)

[kelkel]

If you want to be a bikini model

Kinda.

[tarmyg]

Kinda.

Start talking bikini models and kelkel enters the thread :-)

[tarmyg]

Since I have only been down to 9.6% body fat I will need to take some of the advice herein even though I can not find anything scientific around it. Of course, finding enough subjects to study who is going sub 7% is probably a hard task so one can test the claims made here. I assume, MIKE_XXL and Bio-Active are talking from experience here and not some science so I'll go with that. I am going to re-order my menu to arrange it in this way.

5.30 am, 40 minutes elliptical, 3km run, 500 singe-unders.

9.30 am, Shoulders and Traps, testing the waters a bit but this specific workout has never put any strain on my Tennis elbow so I was testing it a bit and it was fine.

[krugerr]

The total calories will be equal but metabolic impact the the body will not. For example eliminating carbs form first meal upon awakening keeps body relying on fat for fuel and not glucose thus shifting the metabolic activity to fat burning. Consuming most carbs prior to and after resistance training shifts the body into glucose level restoring state and conversely into an anabolic state, the added insulin release also pushes amino acids into the muscle tissue for added recovery, so the calorie impact is different then if only 3 meals were eaten. If you want to be a bikini model them ITFYM might be good enough, if you want to be a a extreme human specimen, you need more detail then this to achieve it. to reach incredible heights you need to take extraordinary steps. thats my 0.02 cents!

Thank you very much Mike. That sounds fairly logical, and it follows the approach of Carb Back Loading, which I have read about before.

[MIKE_XXL]

Quite contrary, the science is that once the insulin is release post carb meal, the body shifts into storage mode and lipolysis is all but stopped. If you avoid carbs in the morning you limit the insulin release and remain in the fat burning from the over night fast.

Since I have only been down to 9.6% body fat I will need to take some of the advice herein even though I can not find anything scientific around it. Of course, finding enough subjects to study who is going sub 7% is probably a hard task so one can test the claims made here. I assume, MIKE_XXL and Bio-Active are talking from experience here and not some science so I'll go with that. I am going to re-order my menu to arrange it in this way.

5.30 am, 40 minutes elliptical, 3km run, 500 singe-unders.

9.30 am, Shoulders and Traps, testing the waters a bit but this specific workout has never put any strain on my Tennis elbow so I was testing it a bit and it was fine.

[Bio-Active]

Since I have only been down to 9.6% body fat I will need to take some of the advice herein even though I can not find anything scientific around it. Of course, finding enough subjects to study who is going sub 7% is probably a hard task so one can test the claims made here. I assume, MIKE_XXL and Bio-Active are talking from experience here and not some science so I'll go with that. I am going to re-order my menu to arrange it in this way. 5.30 am, 40 minutes elliptical, 3km run, 500 singe-unders. 9.30 am, Shoulders and Traps, testing the waters a bit but this specific workout has never put any strain on my Tennis elbow so I was testing it a bit and it was fine.

getting ready for a show and reducing bf to the extreme fasted cardio in the am is best. It gives your body no choice but to burn fat for fuel

[tarmyg]

No training at all today thus far. Was up at 4 am to run a Boot Camp for some police officers and feel completely beat. I am still re-organizing my diet plan to fit into the parameters mentioned above. I have a feeling I will be doing things that, not necessarily, is not supported by science this time but I am not going to leave any stone unturned, I am going to ****ing win this time.

[novastepp]

All comments are welcome in this thread, it's why I am here or I might as well post in my spare time in a Microsoft Word document :-)

Why do you feel that this equal split of macros across meals are so necessary?

I know I'm a little late to the discussion, T, but I wanted to add my thoughts.

The science, as I remember it, is that the body's ability to shrink fat cells corresponds with stable blood sugar levels. Not too little, not too high, but stable levels.

I believe there may be a link to a study, or some type of literature, either in the diet advice thread that Nark and I started, or Nark has it posted on his nutritional advice site. Either wy, the synopsis is that stable levels throughout waking hours is most beneficial in this regard.

Also, I find it easier on myself mentally and physically to eat smaller meals rather than eat more in 2-3 meals. I feel bloated and lethargic.

So there is my academic and personal input as to why I believe you should smooth out your macros.

[tarmyg]

Workout thus far today was Legs and it sucked. Not sure what it is but I am having a day. I am angry and everyone and everything. Almost tore the ****ing gym up honestly and acting like a major asshole to most people. Going to try and stay to myself today or I might kill someone ;-)

One interesting note. I started restricting my calories to 3000 about 1 1/2 to 2 weeks ago and I dropped from 190 lb to 183 lb this morning. I am training pretty hard but not as hard as before as I am healing for one more week. Dropping weight at 3k calories, yeah, for me that is not normal but it does make sense when I combine that with the "The Calculus of Calories: Quantitative Obesity Research" talk and consider how fast metabolism adjust to changes in calories. This rapid experimentation with my body is showing me that I will be able to build some size and be pretty ripped come October without completely killing myself.

[krugerr]

Workout thus far today was Legs and it sucked. Not sure what it is but I am having a day. I am angry and everyone and everything. Almost tore the ****ing gym up honestly and acting like a major asshole to most people. Going to try and stay to myself today or I might kill someone ;-)

One interesting note. I started restricting my calories to 3000 about 1 1/2 to 2 weeks ago and I dropped from 190 lb to 183 lb this morning. I am training pretty hard but not as hard as before as I am healing for one more week. Dropping weight at 3k calories, yeah, for me that is not normal but it does make sense when I combine that with the "The Calculus of Calories: Quantitative Obesity Research" talk and consider how fast metabolism adjust to changes in calories. This rapid experimentation with my body is showing me that I will be able to build some size and be pretty ripped come October without completely killing myself.

Thats some weight loss right there mate! And on 3k calories too, you must be busy! I know what you mean about being an asshole, I feel that way most of the time! haha

[tarmyg]

Chest today and it worked out fine and no pain in the arms thus far. Did not go crazy though and I have swapped the Bench Press for Supine Bench Press which, for some reason, do not irritate my lower arms as much. I got a 5k, 500 single-unders, and 40min elliptical left.

Still controlling the food at 3k calories and will continue that until Feb 1. At that point, I am simply swapping some foods out and will start weighing everything to make damn sure things are spot on. I'll keep that up for a few weeks until I see what effect it has. Once I know what is happening I will make one single change, I am going to move my carbs to after 1 pm to test the theory that has been given in this thread.

[RaginCajun]

T, watch all those grabbing type exercises as that is what probably caused your tendinitis.

Ease back into it and build up your extensor muscles in your forearms.

Took me a long time to recover (I don't heal well) and still get some tightness and slight pain.

[tarmyg]

T, watch all those grabbing type exercises as that is what probably caused your tendinitis.

Ease back into it and build up your extensor muscles in your forearms.

Took me a long time to recover (I don't heal well) and still get some tightness and slight pain.

Thank you, will surely take this advice!

[tarmyg]

Yesterday was no training and I have been feeling a bit off for the last few days. A couple of weeks ago I got an inflammation in my right toe which went away. I do not think the inflammation went away however and on Friday I had this 1"x1" growth under my armpit. I then, almost overnight, got one right on my testical sack (That ****er hurts). Went to the Doctors right away obviously and they put me on a 10 day course of amoxycillin and told me, I most likley, got nothing to worry about. Honestly, doubtful I should train at this time but sitting home right now with a cup of coffee debating it with myself. It's more that it hurts walking around with that infection but I otherwise feel just fine.

Still updating my diet a bit, fine tuning it you might say. Should be ready to go in 6-days.

[krugerr]

Yesterday was no training and I have been feeling a bit off for the last few days. A couple of weeks ago I got an inflammation in my right toe which went away. I do not think the inflammation went away however and on Friday I had this 1"x1" growth under my armpit. I then, almost overnight, got one right on my testical sack (That ****er hurts). Went to the Doctors right away obviously and they put me on a 10 day course of amoxycillin and told me, I most likley, got nothing to worry about. Honestly, doubtful I should train at this time but sitting home right now with a cup of coffee debating it with myself. It's more that it hurts walking around with that infection but I otherwise feel just fine.

Still updating my diet a bit, fine tuning it you might say. Should be ready to go in 6-days.

OUch buddy. You know your body better than anyone, but with a course of Antibiotics, Id say give yourself a couple days off. Let the swellings go down. If you've got antibiotics in your system, you're likely to feel a little drained anyway, you dont need to compound that by smashing the gym and your cardio! My two cents!

Hope you recover quickly bro.

[tarmyg]

Made some minor adjustments to the diet. Any inputs on this one? Note: The no carbs before lunch will not be implemented to begin with.

Fancy webpage
https://docs.google.com/spreadsheets...YDKKA4/pubhtml

Image

[RaginCajun]

damn, staph infections suck ass!

get well bud and heal up!

[GirlyGymRat]

Workout thus far today was Legs and it sucked. Not sure what it is but I am having a day. I am angry and everyone and everything. Almost tore the ****ing gym up honestly and acting like a major asshole to most people. Going to try and stay to myself today or I might kill someone ;-) One interesting note. I started restricting my calories to 3000 about 1 1/2 to 2 weeks ago and I dropped from 190 lb to 183 lb this morning. I am training pretty hard but not as hard as before as I am healing for one more week. Dropping weight at 3k calories, yeah, for me that is not normal but it does make sense when I combine that with the "The Calculus of Calories: Quantitative Obesity Research" talk and consider how fast metabolism adjust to changes in calories. This rapid experimentation with my body is showing me that I will be able to build some size and be pretty ripped come October without completely killing myself.

Now you have peaked my interest. My metabolism is sluggish at best. Low normal. I will have to find time to read thread from start to finish now.