Free Diet advice by Narkissos & Novastepp: Intro to Performance Nutrition 101

[johnq]

narkissos wots wrong with doing a diet from a flex magerzine its designed for a 200lb bodybuilder looking to drop body fat, thats what i want to do. after reading the flex mag i realized i was eating to many carbs a day at the wrong times and the wrong choice of carbs thats when i relized my diet was bad.
bodyfat 17% i checked it with the harris benedict calculater.
i will post my diet into the diet forum so u can help me with a few questions.

[Narkissos]

nark. since eggwhites are 100% bio available would i need as much protien as i would eating chicken and tuna?

Yes...and no.

Bioavailability relates to the amount of usable/retainable/assimilable protein (NB:this is a blanket definition)

Yes, you'd still need to cover bases.

No, you wouldn't need to pile 'em in in the same protein-gram-equivalent quantities.

Personally I think people eat too much protein honestly.

-C

[Narkissos]

narkissos wots wrong with doing a diet from a flex magerzine

If it was a good diet, you would not be inquiring on the thread about how to fix it to accommodate your goals.

-CNS

[abbot138]

narkissos wots wrong with doing a diet from a flex magerzine its designed for a 200lb bodybuilder looking to drop body fat, thats what i want to do. after reading the flex mag i realized i was eating to many carbs a day at the wrong times and the wrong choice of carbs thats when i relized my diet was bad.
bodyfat 17% i checked it with the harris benedict calculater.
i will post my diet into the diet forum so u can help me with a few questions.

Well for one thing it told you to eat jelly beans post workout.

[johnq]

narkissos when u got time have a look at my diet cheers

[abbot138]

And abbott said your got way to much fat in your diet which was 99g 60g of that was mono unsatrates polyunsatrates. but then advised me to have 99g of fat WTF man

Jesus GOD man, NO I DID NOT. Learn how to read homey! I said that "YOU HAVE 99g of fat in your diet and that it is toooooooo toooo much and then I also said that your math is off and your not calculating your calories correctly. Go back and look at the thread. Last time Im saying it my man.

[Narkissos]

Please.. If there's any arguing to be done on this thread, let me start it

Bump!

-CNS

[Phate]

nark, could you critique my diet that i posted a while back whenever you have time, thanks bro, btw, i'm about to add carb cycling to my arsenal, so after you critique it would you be okay with me posting a low day and high day diet for critiquing as well?

Age 19
weight 180
height 5'8

my BMR is around 3100cal

Macros: Food/Calories/Protein-Carbs-Fat

Meal 1: 60g Oatmeal/225cal/8gP-41gC-2gF
turkey (99/1)/260/54gP-0gC-3gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF

Meal 2: 40g Oatmeal/150cal/5gP-27gC-1.5gF
turkey (99/1)/260/54gP-0gC-3gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF

Meal 3: 40g Oatmeal/150cal/5gP-27gC-1.5gF
beef (96/4)/300/50gP-0gC-8gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF

Meal 4: 10mL flax oil 90cal/0gP-0gC-10gF
beef (96/4)/300/50gP-0gC-8gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF

Meal 5: 10mL fish oil 90cal/0gP-0gC-10gF
Tuna 170cal/42gP-0gC-0gF
3.5 Tbsp Mayo light 70/0gP-4gC-5gF

Meal 6: Tuna 170cal/42gP-0gC-0gF
3.5 Tbsp Mayo light 70/0gP-4gC-5gF
beef or turkey 150cal/25gP-0gC-4gF

macros:Calories: 2615
Protein: 335
Carbs: 111
Fats: 74

[FallenWyvern]

My question is about Katch-McArdle and what activity multiplier to use.

I have a desk job. I lift 5 days a week religiously for 75min. I do zero cardio. In the past I used the 1.55 multiplier but that sets my resting cals at 3300. I have been maintaining at 3000 though.

I kinda guess I am just looking for a explanation on picking the multipliers.

6ft1 200 10%

[abbot138]

Please.. If there's any arguing to be done on this thread, let me start it

Bump!

-CNS

LOL! Sorry bro, we made up, I was cranky yesterday, the heat is getting to me.

[xnotoriousx]

Age 24 - Height 6'2 - Weight 185lbs 10% BF- Looking to gain very lean mass.


Age 24 - Height 6'2 - Weight 185lbs - Looking to gain very lean mass.

Here it is....

6am - cup of oats 3 egg whites carbs 55 protein 23.37g calories 409

9am -2 cans of tuna w/pack of mayo veggies carbs 16 protein 50 calories 460

12pm - subway chicken breast footlong or something of that nature. carbs 96 protein 48 calories 620

2-3pm -2 cans of tuna w/ pack of mayo & brazil nuts carbs 4 protein 54 calories 580

5:30pm to 8:00pm Pre - NO Xplode 40g Shake Banana *Workout* Cell Tech Creatine following calories 310

8:45pm 40g Shake oats carbs 54 protein 50 calories 500

9:15pm Ground Beef/Samon/Chicken w/ spinache&rice carbs 37 protein 55 calories 460


Ok that total at the end of the night comes to...


268g CARBS - 327g PROTEIN - 95g FAT - 3,239 CALORIES

I'm taking Megaman multiV, Fishoil, Flaxseed, FiberPills, VitaminC and TriFlex Glucosamine thoughout the day with each meal.


Can you take a look and tell me anything at all I should change Narkissos?

[jtuner77]

Need some real guidance......on Clen , about 7 days in at this point. It is working well, yet I am a lil worried about post Clen and keeping myself incheck to get down to 200 by end of summer.

Age:31
Body fat 22%(calipers, I am sure it is off on the high side by a few points) that was when I weighed 237, so not exactly sure where I am at now. I think I am down to 19%-20%. I can see a lost of fat on the back of my legs and buttcheeks.

6ft
Weight 229-230 down from 255 (end of april started cutting out most all carbs, pop and fried foods)

I was stuck at 235-237 when I started on the Clen and have dropped fat from that point forward.

Here is my diet now

9-10 AM
Protein Shake(Muscle Milk w/ 16 ounces of FF Milk) and 16 ounce of water

11-2
two chicken breast, Orange

3-4
Protein Shake, Orange, a cup of yams

5-6
Small can of tuna or Chicken breast

7-8
Protein shake

9-10
work out 2-3 hours(protein shake(Muscle Milk) mid workout or right after, with a large tablespoon full of Glutamine)

11-12
Orange and a chicken breast or can of tuna.

I know I am way under carbed. I just am afraid to tackle carbs and not see the weight lose I want to see, but I also know that not eating carbs isn't good for my body.

My caloric intake is only about 1800calories and calculators say I need 2300-2500 easily.

I know I should be cramming some oats in the AM and long grain brown rice in afternoon time, but where? and when? Also I have been told a bagel with cream cheese isn't that bad for a carb build-up pre workout. Is this true?

I have been keeping my protein intake up so my body doesn't go catabolic. Is this true?

Note I haven't been in the gym in over two years. I have lost so much strength(but retained a good amount of muscle, just gained a bout 30-40 pounds of fat) but when I do seem to eat more carbs my workout strength is double what it is when I am down on carbs.

Any help would be delighted.....

[Narkissos]

bump for Nova

-CNS

[MgpGator]

I've hit the boards to draw up my current diet. I would appreciate any feedback as to what may need to be adjusted. As for my last post, I was clueless.

25 y.o. - 6'2 - 230lbs - 20% bodyfat. Not trying to loose weight, just turn that fat into muscle.

Calories/Protein/Carbs

Meal 1.
4 egg beaters 120/40/4
1/2 cup oatmeal 150/5/27
2 Flaxseed oil

Meal 2.
Protein Shake(x2) 240/48/6

Meal 3. PWO Nut.
Steak (8oz) 400/40/0
1/2 cup oatmeal 150/5/27

Meal 4.
Chicken (1/2 breast) 130/27/0
Carrots 35/1/8

Meal 5.
Pork (8oz) 400/40/0
Carrots 35/1/8
1 Flaxseed oil

Meal 6.

Protein shake(x1) 120/24/3

totals: 1845/207/83

My calories are low. Any suggestions for increasing? Is my protein intake where it should be?

[Fat Bloke]

you failed to list amounts, macros and caloric numbers. please reevaluate your approach and submit a new diet. you may want to make a diet thread of your own to increase the number of responses. Your dietary approach doesn't consist of any of the practices of this thread, however if you want advice in regard to carb cycling and a higher carbohydrate diet, please feel free to comment.

over 50 fat bloke needs help to loose weight ,running out of ideas
my medication i am on is as follows
1. bendroflumethiazde 2.5 mg blood/p
2.candesartan 16mg blood/p
3.atorvastaitin 40mg colesterol
4.levothyroxine 200 micograms over active pituitary gland
5. glucosamine & chondroitin 500mg + 400mg x 3 4knee's
I am 5'8'' 240lbs 50''chest 46''belly 25%bf i have been training hard since xmas have been eating clean 4months only loss 7lbs in the first 3 weeks but cant move any more can you help
train 5 days a week weights and cardio HIT 30mins or 45min low if knees are sore?
Well what you think looking to cut stats 51yrs,242lbs,24% bf

8.00porridge, whey protien,udo oil 504 cal,21f,35carbs,43,pro

10.30 tin tuna, mayo,,tea 137 cl 4f 3c ,22p

12.30 chicken breast,cup b rice,cup green veg ,600cls,17f,45c,63p

2.30 plain yogurt,grapes, 77cal,2,10c 6 p

train 6.00 pm pwo protien drink plus dextro 50g 306 cal,3f,32c,37p

7.00 chicken,potato,mixed veg,udo oil 667cal,20f ,62c ,60p

9.00,protien drink cal 202,3f,4c,37p


totals cals 2500, 70g f , 194g carbs, 268g pro

25% fats, 30% carbs, 44% pro

is this OK looking to cut now

[FallenWyvern]

bump

[Narkissos]

^^Will try to get to it all before bed tonight.

-CNS

[sam_sneed]

Hey Nark, took on board your previous advice and have made a cutting diet in a seperate thread instead of continually posting! Can you look over it when you have time.
Thanks , Bro

[Narkissos]

Hey buddy.. Sorry for the delay.

Was really swamped.

nark, could you critique my diet that i posted a while back whenever you have time, thanks bro, btw, i'm about to add carb cycling to my arsenal, so after you critique it would you be okay with me posting a low day and high day diet for critiquing as well?

np

Age 19
weight 180
height 5'8

my BMR is around 3100cal

Macros: Food/Calories/Protein-Carbs-Fat

Meal 1: 60g Oatmeal/225cal/8gP-41gC-2gF
turkey (99/1)/260/54gP-0gC-3gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF

Meal 2: 40g Oatmeal/150cal/5gP-27gC-1.5gF
turkey (99/1)/260/54gP-0gC-3gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF

Meal 3: 40g Oatmeal/150cal/5gP-27gC-1.5gF
beef (96/4)/300/50gP-0gC-8gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF

Meal 4: 10mL flax oil 90cal/0gP-0gC-10gF
beef (96/4)/300/50gP-0gC-8gF
2 Tbsp Mayo light 40cal/0gP-2gC-3gF

Meal 5: 10mL fish oil 90cal/0gP-0gC-10gF
Tuna 170cal/42gP-0gC-0gF
3.5 Tbsp Mayo light 70/0gP-4gC-5gF

Meal 6: Tuna 170cal/42gP-0gC-0gF
3.5 Tbsp Mayo light 70/0gP-4gC-5gF
beef or turkey 150cal/25gP-0gC-4gF

macros:Calories: 2615
Protein: 335
Carbs: 111
Fats: 74

Way too much protein mate.

Way too much per meal as well.

On a side note... @111gr carbs... I'm curious as to what your 'low' day will look like.

-CNS

[Narkissos]

My question is about Katch-McArdle and what activity multiplier to use.

I have a desk job. I lift 5 days a week religiously for 75min. I do zero cardio. In the past I used the 1.55 multiplier but that sets my resting cals at 3300. I have been maintaining at 3000 though.

I kinda guess I am just looking for a explanation on picking the multipliers.

6ft1 200 10%

It isn't exact to be honest.

The active multiplier is an estimate.

You'd see that in the explanation of the formula, the daily multiplier references the aggregate of weekly activity... as opposed to daily activity soley.

1.375 would be the multiplier i'd go with honestly.

sub-120 minutes of activity per day is 'light' IMO.

120 being 'moderate'.. and higher amounts being 'hard' etc.

Just my opinion however.

Take that for what it's worth.

-CNS

[Narkissos]

LOL! Sorry bro, we made up, I was cranky yesterday, the heat is getting to me.

It's all good.

bump.

-CNS

[Narkissos]

Age 24 - Height 6'2 - Weight 185lbs 10% BF- Looking to gain very lean mass.


Age 24 - Height 6'2 - Weight 185lbs - Looking to gain very lean mass.

Here it is....

6am - cup of oats 3 egg whites carbs 55 protein 23.37g calories 409

9am -2 cans of tuna w/pack of mayo veggies carbs 16 protein 50 calories 460

12pm - subway chicken breast footlong or something of that nature. carbs 96 protein 48 calories 620

2-3pm -2 cans of tuna w/ pack of mayo & brazil nuts carbs 4 protein 54 calories 580

5:30pm to 8:00pm Pre - NO Xplode 40g Shake Banana *Workout* Cell Tech Creatine following calories 310

8:45pm 40g Shake oats carbs 54 protein 50 calories 500

9:15pm Ground Beef/Samon/Chicken w/ spinache&rice carbs 37 protein 55 calories 460


Ok that total at the end of the night comes to...


268g CARBS - 327g PROTEIN - 95g FAT - 3,239 CALORIES

I'm taking Megaman multiV, Fishoil, Flaxseed, FiberPills, VitaminC and TriFlex Glucosamine thoughout the day with each meal.


Can you take a look and tell me anything at all I should change Narkissos?

Confusing lay-out.. Fat per meal amounts not listed.

Calories look good.

But that's about all i can see.

-CNS

[Narkissos]

Need some real guidance......on Clen , about 7 days in at this point. It is working well, yet I am a lil worried about post Clen and keeping myself incheck to get down to 200 by end of summer.

Age:31
Body fat 22%(calipers, I am sure it is off on the high side by a few points) that was when I weighed 237, so not exactly sure where I am at now. I think I am down to 19%-20%. I can see a lost of fat on the back of my legs and buttcheeks.

This thread isn't about drugs.. but i will say this:

You added clen way too early.

6ft
Weight 229-230 down from 255 (end of april started cutting out most all carbs, pop and fried foods)

I was stuck at 235-237 when I started on the Clen and have dropped fat from that point forward.

Here is my diet now

9-10 AM
Protein Shake(Muscle Milk w/ 16 ounces of FF Milk) and 16 ounce of water

11-2
two chicken breast, Orange

3-4
Protein Shake, Orange, a cup of yams

5-6
Small can of tuna or Chicken breast

7-8
Protein shake

9-10
work out 2-3 hours(protein shake(Muscle Milk) mid workout or right after, with a large tablespoon full of Glutamine)

11-12
Orange and a chicken breast or can of tuna.

No macros listed.. not grams totals.. nothing.

This 'diet' tells me nothing.

I know I am way under carbed. I just am afraid to tackle carbs and not see the weight lose I want to see, but I also know that not eating carbs isn't good for my body.

My caloric intake is only about 1800calories and calculators say I need 2300-2500 easily.

At least 2200.. based on your approximate LBM.

I know I should be cramming some oats in the AM and long grain brown rice in afternoon time

No... 'cramming' is part of your problem... You need to purge yourself of that thought process.

, but where? and when?

For you personally?

Pre-training, post-training.

Also I have been told a bagel with cream cheese isn't that bad for a carb build-up pre workout. Is this true?

You tell me.

Read the label and tell me what it tells you.

Cross-reference that with what's been said on this thread, and let me know your thoughts on its applicability.

I have been keeping my protein intake up so my body doesn't go catabolic. Is this true?

Yes.. and no.

If your calories are too low, it doesn't matter how much protein you're piling in.

Protein isn't magical.

Adequate calorie intake is more important than the factor of protein intake solely.

Note I haven't been in the gym in over two years. I have lost so much strength(but retained a good amount of muscle, just gained a bout 30-40 pounds of fat) but when I do seem to eat more carbs my workout strength is double what it is when I am down on carbs.

No kidding.

Any help would be delighted.....

Read: UNoffical "How to Cut" thread and sample diet...

-CNS

[Narkissos]

I've hit the boards to draw up my current diet. I would appreciate any feedback as to what may need to be adjusted. As for my last post, I was clueless.

25 y.o. - 6'2 - 230lbs - 20% bodyfat. Not trying to loose weight, just turn that fat into muscle.

Calories/Protein/Carbs

Meal 1.
4 egg beaters 120/40/4
1/2 cup oatmeal 150/5/27
2 Flaxseed oil

Meal 2.
Protein Shake(x2) 240/48/6

Meal 3. PWO Nut.
Steak (8oz) 400/40/0
1/2 cup oatmeal 150/5/27

Meal 4.
Chicken (1/2 breast) 130/27/0
Carrots 35/1/8

Meal 5.
Pork (8oz) 400/40/0
Carrots 35/1/8
1 Flaxseed oil

Meal 6.

Protein shake(x1) 120/24/3

totals: 1845/207/83

My calories are low. Any suggestions for increasing? Is my protein intake where it should be?

1. You can't turn fat into muscle.
2. Your calories are incorrect. You have failed to list your fat totals per meal.. or cumulatively.
3. Read: UNoffical "How to Cut" thread and sample diet...

-CNS

[Narkissos]

over 50 fat bloke needs help to loose weight ,running out of ideas
my medication i am on is as follows
1. bendroflumethiazde 2.5 mg blood/p
2.candesartan 16mg blood/p
3.atorvastaitin 40mg colesterol
4.levothyroxine 200 micograms over active pituitary gland
5. glucosamine & chondroitin 500mg + 400mg x 3 4knee's
I am 5'8'' 240lbs 50''chest 46''belly 25%bf i have been training hard since xmas have been eating clean 4months only loss 7lbs in the first 3 weeks but cant move any more can you help
train 5 days a week weights and cardio HIT 30mins or 45min low if knees are sore?
Well what you think looking to cut stats 51yrs,242lbs,24% bf

This is the performance nutrition thread...

I'll take a crack at it however.

8.00porridge, whey protien,udo oil 504 cal,21f,35carbs,43,pro

How much of your carb count for this meal is sugar?

Too much fat...listed.

10.30 tin tuna, mayo,,tea 137 cl 4f 3c ,22p

Decent.

How is the fat amount so low w/ mayo being used?

Where're the carbs coming from in this meal?

12.30 chicken breast,cup b rice,cup green veg ,600cls,17f,45c,63p

Too much protein, too much fat.

2.30 plain yogurt,grapes, 77cal,2,10c 6 p

Not a real 'meal'.. or a viable 'snack'.

Not a decent pre-training meal by any stretch.

train 6.00 pm pwo protien drink plus dextro 50g 306 cal,3f,32c,37p

I'm not too keen on the use of high-GI carbs for people with high bodyfat percentages.

Regardless of insulin sensitivity being higher pwo... you still most likely have impaired glucose tolerance.

So.. i'd drop the dex, and consume a moderate GI carb instead.

7.00 chicken,potato,mixed veg,udo oil 667cal,20f ,62c ,60p

Too much protein, too many carbs, too much fat at one sitting.

9.00,protien drink cal 202,3f,4c,37p

bleh.

totals cals 2500, 70g f , 194g carbs, 268g pro

25% fats, 30% carbs, 44% pro

Calories too high... Shoot for 2100.

Your macros are spread all over the place.

Some meals you lump a lot of protein in.

Some a lot of fat.

Some.. not enough kcals.

etc.

is this OK looking to cut now

No.

review: UNoffical "How to Cut" thread and sample diet...

-CNS

[Narkissos]

Hey Nark, took on board your previous advice and have made a cutting diet in a seperate thread instead of continually posting! Can you look over it when you have time.
Thanks , Bro

link?

-CNS

[Ernst]

First of all I want to say that you guys are awesome! My diet has been "re-perfected" several times from what I've learned here from your advice. See what you think of my newest diet. I am 5'9" about 150lbs(?) with very low body fat. I'm one of those who could lose weight sitting on the couch eating ice cream. I am always seeking bulk! B4 you mention it... I hate eggs. Can't stand 'em. Same w/ cottage cheese. Thanks Guys!!

Meal 1:
8oz. plain nonfat yogurt
plain whole grain english muffin
banana
1 cup 1% milk
pro:32g carb:102g fat: 5g

Meal 2:
Turkey sandwich w/veg
on whole grain bread
Tigers milk bar
2 cups 1% milk
pro:42g carb:110g fat:20g

Meal 3:
Plain 6oz. chicken breast
1 cup 1% milk
pro:59g carb:16g fat:8g

-Workout-

on the way home...
Muscle Milk shake
pro:42g carb:18g fat:22g

Meal 4:
1 can tuna
2 cups 1% milk
pro:59g carb:32g fat:9g

Meal 5:
8oz. tri-tip steak
Sweet potato
pro:72g carb:33 fat:27g

before bed:
2 cups 1% milk
1 kiwi fruit
pro:23g carb:43g fat:6g

Totals-
Protein: 329g
Carbs: 354g
Fat: 97g
Kcals: 3,451

I also take a few supplements: fish oil, CoQ10, Multivitamin.

[Ernst]

Oops, left the carbs off of Meal #5. Oh well, you get the idea --fixed

[M302_Imola]

First of all I want to say that you guys are awesome! My diet has been "re-perfected" several times from what I've learned here from your advice. See what you think of my newest diet. I am 5'9" about 150lbs(?) with very low body fat. I'm one of those who could lose weight sitting on the couch eating ice cream. I am always seeking bulk! B4 you mention it... I hate eggs. Can't stand 'em. Same w/ cottage cheese. Thanks Guys!!

Meal 1:
8oz. plain nonfat yogurt
plain whole grain english muffin
banana
1 cup 1% milk
pro:32g carb:112g fat: 5g

Meal 2:
Turkey sandwich w/veg
on whole grain bread
Tigers milk bar
2 cups 1% milk
pro:42g carb:110g fat:20g

Meal 3:
Plain 6oz. chicken breast
1 cup 1% milk
pro:59g carb:34g fat:8g

-Workout-

on the way home...
Muscle Milk shake
pro:42g carb:18g fat:22g

Meal 4:
1 can tuna
2 cups 1% milk
pro:59g carb:32g fat:9g

Meal 5:
8oz. tri-tip steak
Sweet potato
pro:72g carb:0 fat:27g

before bed:
2 cups 1% milk
1 kiwi fruit
pro:23g carb:43g fat:6g

Totals-
Protein: 329g
Carbs: 354g
Fat: 97g
Kcals: 3,451

I also take a few supplements: fish oil, CoQ10, Multivitamin.

I hear you on cottage cheese being gross! One way I got around it is I blend 1/2 cup to 1 cup cottage cheese with a scoop of protein powder (casein or whey) with tbls of natural peanut butter. It sounds gross but is actually really tasty...I hate the texture of cottage cheese and this way eliminates it. A great before bed shake.

[Narkissos]

I don't like it... at all.

I'll highlight the stuff i don't like most in bold.

Meal 1:
8oz. plain nonfat yogurt
plain whole grain english muffin
banana
1 cup 1% milk
pro:32g carb:102g fat: 5g

Meal 2:
Turkey sandwich w/veg
on whole grain bread
Tigers milk bar
2 cups 1% milk
pro:42g carb:110g fat:20g

Meal 3:
Plain 6oz. chicken breast
1 cup 1% milk
pro:59g carb:16g fat:8g

-Workout-

on the way home...
Muscle Milk shake
pro:42g carb:18g fat:22g

Meal 4:
1 can tuna
2 cups 1% milk
pro:59g carb:32g fat:9g

Meal 5:
8oz. tri-tip steak
Sweet potato
pro:72g carb:33 fat:27g

before bed:
2 cups 1% milk
1 kiwi fruit
pro:23g carb:43g fat:6g

Poor food choices and combinations.

Poor macronutrient spread.

Too many liquid calories... not enough 'real' food.

Poor nutrient timing.

Looks like a diet copied out of men's health magazine.

Totals-
Protein: 329g
Carbs: 354g
Fat: 97g
Kcals: 3,451

Too many calories.

Even if you 'lose weight sitting on a couch eating ice cream' you are still 150 lbs.

3k is the max you should shoot for based on your LBM.

Actually, i'd peg your maintenance at: 2250kcals

I'd suggest 2700-2850 QUALITY calories.

Quality = real food.

Not milk, muffins, yogurt, and tiger's milk bars.

I also take a few supplements: fish oil, CoQ10, Multivitamin.

I don't see any calories listed for fish oil in the above diet.


-CNS

[Ernst]

I knew you weren't gonna like all that milk based on your previous posts, and honestly the tigers milk is just there 'cause I've got a bunch of 'em... Oh well, back to work...

[Ernst]

Now I'm almost afraid to ask ... revised.... BTW, is there a different post workout protein shake you might recommend? I was unclear as to whether muscle milk is not a good choice, or if the nix was due to the low PWO carbs. Also, is there a reason for me to avoid milk altogether, or should I just not count it as "food"? No turkey sandwich? Or is that too many carbs in a bad place? What changes might you make here? Or shall I begin again? Thanks again for your time.

Meal 1:
1 cup oats
1 can tuna (my egg substitute)
pro:47 carb:63 fat:10 cal:515

Meal 2:
6oz. chicken breast
1 cup pasta
pro:59 carb:27 fat:8 cal:386

-workout-

on the way home...
banana
fish oil
muscle milk shake
pro:44 carb:69 fat:25 cal:658

Meal 3:
turkey sandwich with veg
(now on thin whole grain bread)
pro:23 carb:26 fat:4 cal:242

Meal 4:
8oz, tri-tip
sweet potato
pro:50 carb:24 fat:16 cal:523

before bed:
2 cans tuna
pro:70 carb:0 fat:6

Totals-
pro:293 carb:209 fat:69 Kcal:2,674

[Back In Black]

36 Years old, 6 foot tall, 186lbs 10%b/f.

Looking to gain lean bodymass only, no bodyfat if possible, don't mind the gains being fairly slow as long as they are lean. Food combining I think is ok, I don't cycle carbs, would it be a good idea to do so? Do I eat enough complex carbs? At the minute my weight and b/f are fairly static.

Meal 1

Bran flakes or oats, skimmed milk(0.1%fat), protein shake
Cal 350 Pro 50g Carb 30 Fat 3g

Meal 2

Orange, apple, kiwi fruit, can of tuna, 2 slices bread
Cal 450 Pro 43g Carb 70 Fat 3


Workout


PWO meal

Whey protein & Dextrose shake
Cal 400 Pro50g Carb 50g Fat 0


Meal 3

Mixed vegetables (change on daily basis), Chicken
Cal 400 Pro 40g Carb 60 Fat 10


Meal 4

Mixed nuts, chicken or tuna or protein bar
Cal 400 Pro 50g Carb 0 Fat 21g


Meal 5

Mixed vegetables, chicken or fish
Cal 400 Pro 40g Carb 60 Fat 0


Meal 6 (Bedtime)

Cottage cheese, cracker bread
Cal 270 Pro 32g Carb 30 Fat 5

Total Cal 2700 Protein 305g Carbs 300g Fat 42g

Thanx

[FallenWyvern]

It isn't exact to be honest.

The active multiplier is an estimate.

You'd see that in the explanation of the formula, the daily multiplier references the aggregate of weekly activity... as opposed to daily activity soley.

1.375 would be the multiplier i'd go with honestly.

sub-120 minutes of activity per day is 'light' IMO.

120 being 'moderate'.. and higher amounts being 'hard' etc.

Just my opinion however.

Take that for what it's worth.

-CNS

Yeah that makes the math work, thanks for this awesome thread!

[novastepp]

Now I'm almost afraid to ask ... revised.... BTW, is there a different post workout protein shake you might recommend? I was unclear as to whether muscle milk is not a good choice, or if the nix was due to the low PWO carbs. Also, is there a reason for me to avoid milk altogether, or should I just not count it as "food"? No turkey sandwich? Or is that too many carbs in a bad place? What changes might you make here? Or shall I begin again? Thanks again for your time.

i would stiuck with whey protein, skim milk would be fine to mix with it. i would also incorporate some casein protein into your PWO meal. i have read that casein and whey make for a very anabolic PWO combo. i usually have 2 cups of skim milk with whey, fat free cottage cheese and some oats with splenda and cinnamon. amounts would depend on your daily intake.

too many carbs in a bad place? no such thing... unless they come from cookies and cake and you're sitting in an electric chair. turkey sandwich would be a good meal replacement at times, just assume the same calories that you would if you were eating eggs and potatoes.



Meal 1:
1 cup oats
1 can tuna (my egg substitute)
pro:47 carb:63 fat:10 cal:515

about 490 cals here. but this is a good meal, your others should look like this. keep it simple.

Meal 2:
6oz. chicken breast
1 cup pasta
pro:59 carb:27 fat:8 cal:386

personally i am not a fan of pasta, but if you want it, it should be ok before a workout as a carb source. the reason i am contemplating you changing this carb source is because i recommend that people keep preworkout carbs high if not higher than postworkout carbs. and i wouldn't want you to eat a lot of pasta. if you do decide to up your preworkout carb intake i would switch to a sweet potato or possibly a red potato.

-workout-

on the way home...
banana
fish oil
muscle milk shake
pro:44 carb:69 fat:25 cal:658

don't eat and drive. have your shake at home. no need to supplement fat into this meal at those high numbers. plus if you are doing it for satiation, you should be eating again, about an hour after this meal, so it shouldn't be necessary.

Meal 3:
turkey sandwich with veg
(now on thin whole grain bread)
pro:23 carb:26 fat:4 cal:242

not enough calories here. you should attempt to spread your calories evenly across your meals, so your activity, protein choices, and your carb choices are what are manipulated. fibrous green veggies are a good choice in any meal and here with some turkey breast it would make a good combo.

Meal 4:
8oz, tri-tip
sweet potato
pro:50 carb:24 fat:16 cal:523

is that fat from the tri-tip? it seems like a higher amount, but if so it should be fine. good choices here.

before bed:
2 cans tuna
pro:70 carb:0 fat:6

need carbs here. no need to jam 70g of protein into a meal. have 40-50 in each meal, and keep those amounts even with your carbs. here would be a good place to ad a little cottage cheese if you wanted, and where is the rest of that sweet potato from before? have the rest of it here before bed. 4-5oz would be ok.

Totals-
pro:293 carb:209 fat:69 Kcal:2,674

figure your needs and divide those among 6 meals as you have shown, and then choose easy simple carb choices and create meals based off of those and whatever lean protein choices you choose. are you doing anything other than training?

[novastepp]

36 Years old, 6 foot tall, 186lbs 10%b/f.

Looking to gain lean bodymass only, no bodyfat if possible, don't mind the gains being fairly slow as long as they are lean. Food combining I think is ok, I don't cycle carbs, would it be a good idea to do so? Do I eat enough complex carbs? At the minute my weight and b/f are fairly static.

Meal 1

Bran flakes or oats, skimmed milk(0.1%fat), protein shake
Cal 350 Pro 50g Carb 30 Fat 3g

stick with the oats if you re deciding between the two. knowingly it can be difficult to have a lean protein source in the morning, but if you can... try to eat something along those lines. tuna, chicken. or maybe cook up a steak the night before, cut it into strips, and eat it in the morning. all 3 are what i do on a regular basis.

Meal 2

Orange, apple, kiwi fruit, can of tuna, 2 slices bread
Cal 450 Pro 43g Carb 70 Fat 3

bread isn't numero uno on my list of carb choices so i would think about changing it but it does and can work. i don't see the need for all the fruit and its sugary partner. fair amount of tuna, on some whole wheat multigrain bread with an apple would do the trick.

Workout


PWO meal

Whey protein & Dextrose shake
Cal 400 Pro50g Carb 50g Fat 0

personally i have never advised for the ol' dextrose shake. but if you are going to do it i can't stop you. but any whole food carb source would do the trick here and spare you from the sugar.

Meal 3

Mixed vegetables (change on daily basis), Chicken
Cal 400 Pro 40g Carb 60 Fat 10

veggies are great additions to meals. broccoli being my favorite. maybe cut down the number of veggies and sub in a half cup of oats. but i am in no way telling you to cut the veggies out. just maybe change up your choices a little. also, your calculations are a little off here. looks to me that it should be 490 cals...

Meal 4

Mixed nuts, chicken or tuna or protein bar
Cal 400 Pro 50g Carb 0 Fat 21g

if you have protein bars, go a head and finish 'em off and don't buy them. these previous dietary recommendations are based on a diet that doesn't necessarily supplement fat. i would maybe have a handful of nuts and then eat some more broccoli with my lean protein source here if you wanted some fat. but generally all my meals are pro/carb.

Meal 5

Mixed vegetables, chicken or fish
Cal 400 Pro 40g Carb 60 Fat 0

here is the basic good quality meal. again, maybe at times throw in a different carb source such as a sweet potato.

Meal 6 (Bedtime)

Cottage cheese, cracker bread
Cal 270 Pro 32g Carb 30 Fat 5

not familiar with cracker bread, but again the prevoius comments can pertain to this meal. lean protein and quality carbs sources will work.

Total Cal 2700 Protein 305g Carbs 300g Fat 42g

Thanx

what are your other activities? for many the "performance approach" takes some prepping and if you aren't out there and active most of the time (training, cardio, athletics) it may take some time to get used to. so again, what is your activity level like?

[Ernst]

Awesome. Thanks so much for your help! I can't wait to put this diet to work! I'll definitely change those things you pointed out, and goodbye muscle milk. Working hard for the summer right now. In August I am quitting this job to concentrate more on my work out and diet for a while! This is gonna be awesome!! I can't thank you guys enough!

[Back In Black]

Thanx man, greatly appreciated.

Activity level is heavy (6-10reps, 12 sets per bodypart except shoulders 8-10 sets)weight training 4 times per week (Sun - Legs, Mon - Shoulders, Wed - Back, Fri-chest) also CV 2 -3 times per week about 30-40 minutes each time. This may occasionally be 70%MHR before breakfast.

Just a little scared of adding too many complex carbs but i guess add a few, if I start getting to fat, cut em out right?

[novastepp]

Awesome. Thanks so much for your help! I can't wait to put this diet to work! I'll definitely change those things you pointed out, and goodbye muscle milk. Working hard for the summer right now. In August I am quitting this job to concentrate more on my work out and diet for a while! This is gonna be awesome!! I can't thank you guys enough!

no problem. one of the biggest steps in diet prep is actually picking up what you have and running with it. monitor your progress in as much detail as possible so if changes need to be made you can pinpoint when you're lethargic, energized, down right drowsy or whatever the case may be. good luck to you my man.

[Narkissos]

Good to see you back Nova.

-CNS