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03-16-2009, 03:21 PM #1001
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In what time-frame?
Diet previously was basically eat somewhat smart no junk food but basically ate what I wanted also bmr is about 2900 tdee used 1.6[/quote]
I think you have BMR and TDEE confused.
At any rate, what's your activity like?
You used the 1.6 multiplier, so I'm curious.
...
huh?
...
huh? x 2
What are your goals again?
^^^In bold above: that's a huge discrepancy mate.
Where are you getting 28 grams of carbs from?
You lost me buddy.
You listed your pwo shake as 48gr protein, 6gr carbs, and 2 gr fat... but you listed your pwo meal as:
... What are the aggregate macros dude?
How does it skew the aggregate kcal total at the end of the day?
^^expanding on the previously asked questions:
How different is your kcal intake on non-training days?
Your diet is all over the place mate.
-CNS
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03-16-2009, 05:52 PM #1004
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03-16-2009, 08:02 PM #1005
Thanks for responding--meant no offense by the not monitoring comments--anyhow my goals are to atleast stay @175 and get to around 10% bf--I workout m/w/f with weights for 1-1/2. On t/th/sat I do cardio. The 28 carbs in the last shake come from the actual shake, it is nitro core 24(a blend of 10 different proteins) Dont know what u mean by huh? the discrepency in fat would be the diff between 8oz chicken & 8oz filet or sirloin, they usually contain 20-25 gr fat opposed to 4-5 in the chicken. pwo shake is 350cal pro49 carbs35 fat 2(that includes the banana) didnt add in the simple carbs--thay are oatmeal cookie cal 170 pro 7 carbs 26 fat 7---gatorade cals 80 pro 0 carbs 21 fat 0----the total macros on non-workout day is whats listed I would just add this pwo meal to it on training days m/w/f. non wo day totals cals 2407 pro 233 ca 238 f 49----wo day totals cals 3007 pro 289 ca 320 f 58.
Last edited by mg1228; 03-17-2009 at 11:46 AM.
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03-16-2009, 10:54 PM #1006New Member
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Well, pretty much at that point right now. I have noticed that if I drop carbs pretty low, i seem to look much better. I lost some good weight at first with this current diet but then looked like I started to gain it back. Whenever I eat carbs my belly gets distended an it looks like I have made no progress. Still doing 30 minutes of cardio after lifting and 40 minutes on non-lifting days. Any suggestions?
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03-17-2009, 10:06 AM #1007
Dude, Narkissos, you are the man! I know I have definitely come to the right place to get all of this started. I train at least 4 times a week currently, just for about a hour each time. I alternate between back, chest, arms, and legs, and focus on one area per day. My cardio, I do 5 days a week. I ride a bike for 30 minutes in the morning, with no food in me, then I do a light jog around the block in the evening for about 30 minutes. I'm currently researching hiit cardio, what do you think about this form of cardio? The fact that I have a high metabolic rate is based on that most of my life I have always been real thin, and because of my wrestling training, I know how to train, and cut weight real fast. But, this is a different type of scenerio, I know, we do have a lot cut out for us. And I'm happy that you said "us" as I will surely need a lot of support on this endeavor. I am currently looking into a solid diet through the link that you provided, and further help or questions will be greatly appreciated. Thanks Nark! Your awesome dude.
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Sounds like a decent plan over all... You just need a real diet to add into the mix.
btw: When do you train shoulders? I don't see it listed.
Like all else, it works.
Some say it works better than other forms, particularly where localized substrate utilization is concerned.
I'd have to agree in this regard.
However, it isn't the end-all-be-all.
Do what you can handle at this point.
I can't fathom advising that a person who is 100 lbs overweight should start adding sprints (etc.) to their regime.
Joint trauma isn't enjoyable... trust me on that one.
Scrap what you thought you knew about yourself and your metabolism.
You're older, and waaaaaaay heavier.
Your metabolism will be slower... your glucose tolerance WAY lower.
You are a different man, and as such your training and diet will have to be much different.
I'm glad you recognize this.
I think your dietary approach should be like this:
Weeks 1-4: purely ketogenic diet
Weeks 5-12: targeted ketogenic diet
Weeks 13-24: low carb w/ weekly re-feed
Weeks 25-until: carb-cycling.
I can't design these diets for you... but I can link you to stuff you can read to get it done on your own.
Hit me with a PM so I can refer you to some links.
Then, post-reading, get back to me on this thread for tweaking.
np mate
-CNS
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Don't confuse water retention with fat gain/retention mate.
Anytime you deplete carbs (re: 'drop carbs') and then reintroduce them, you'll hold water.
Water and fat are not the same thing.
You can't eat a meal and 'gain back' fat. It isn't a logical supposition.
That being said, if you are legitimately plateauing (again, i reiterate: 'legitimate', i.e. not of the mind) then it may be time to make some changes.
If you're getting distension, then it's time to look at the carbs you're ingesting... not just the amount.
re: the type.
Numerous times on this thread I've mentioned this.
Let me review your previous posts.
-CNS
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Re-visiting for updates:
^^These were your earlier stats.
How have they changed?
What is your current weight and bodyfat percentage?
Drop the oats and bread... Drop kcals to 2300.
Take protein to 260 gr; carbs to 200 gr; fat to 50gr
I previously advised that you eat the same until you plateaued.
You were over-feeding at that point.
Now it's time to eat for your LBM.
Every two weeks have a refeed: 2900kcals
-CNS
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03-17-2009, 06:00 PM #1013
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I haven't posted any pics in a while.
Guess I should
Haven't done cardio in 3 years... Training between once and 4 times per week... depending on my client load.
Tell me what you guys think:
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03-17-2009, 10:42 PM #1015
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A couple more:
Stats:
5'6" 200 lbs, 29" waist, 18" arms... calves are just about 18 as well...
I've been in maintenance (training and eating) for a couple years now, since my career-halting leg injury.
I think I may return to serious training and eating around the beginning of 2010.
May have to have my left knee scoped prior however.
Ah... no more hi-jacking now. Back to the thread
-CNS
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Thanks mate.
Took off about 10 lbs of muscle since the injury... because it was hard on the knee carrying 215 + lbs @ 5'6"
Even now @ 200 it's a bitch.
Rehabbing the knee has been an interesting process.
I have regained about 75% of the lost mobility and flexibility thus far... and as a result my legs, which were once my best body part, are rebounding with new growth... even though my calorie intake is relatively low.
I've been asked to return to competing... so I'll look at that for 2010... providing that i can put that 10 lbs of muscle i took off back on.
-CNS
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03-17-2009, 10:58 PM #1018
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03-17-2009, 11:56 PM #1020
Got it Nark, thanks!! I will read and get back to you on my diet, for tweaking purposes. Then, I will post pics and results so everyone can see what a mastermind you are.
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03-18-2009, 12:15 AM #1021
Nark, quick question as I'm going through the reading material you sent me, how many cal do you think I should be consuming per day, and how many meals should I eat per day for optimal fat loss with my stats? This info will help me in obtaining a basis on which I can build my diet. Thanks in advance.
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03-18-2009, 02:57 AM #1022
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03-18-2009, 11:47 AM #1023Banned
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nark buddy...do you feel carb loading for 1 day, 2 days or 3 is best before a show and why??? I pmed Ronnie Ronnie regarding this matter and he said it can vary amongst individuals but gave me a guideline to follow.
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03-19-2009, 11:21 PM #1024
6'3
240
13%
goal is to get to 10% or under while maintaining LBM.
according to Katch-McArdle my BMR is 2422 and my TDEE is 3754 (multiplier 1.55) this seems high to me and if thats the case my diet is way off. here it is...
Meal 1
2cups oatmeal
2 whole eggs + 4 whites (large)
Cal-532 Fat-19 Carb-52 protein-39
workout
meal 2 (postworkout)
whey isolate with maltodextrin (should i use a different carb source)
Cal-400 Fat-0 Carb-60 Protein-40
Meal 3
Brown rice and chicken bowl
Cal-542 Fat-10 Carb 67 Protein 37
Meal 4
2 cups oatmeal
5oz solid white albacore
Cal-410 Fat-7 Carb-50 Protein-38
Meal 5
32 gram protein shake in 8oz 2%milk
Cal-275 Fat-6 Carb-15 Protein-42
Meal 6
2 medium red potatos
8oz sirloin (or chicken breast)
asparagus
Cal-553 Fat-13 Carb-52 Protein-76
Meal 7
1 cup low fat cottage cheese
Cal-180 Fat-10 Carb-2 Protein-28
Totals
Calories-2892
Fat-65
Carbohydrates-298
Protein-300
what should i add, delete or switch?
also going to be pickin up some quinoa tomorrow what are your thoughts on it?
any input is appreciated.
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03-19-2009, 11:29 PM #1025
i remember you mentioning something about fish oil megadosing, can you post the links or studies for that, or write out some info on it when you get a chance
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Thanks
I plan on getting a couple more... but I've been advised not to, particularly if I'm going to return to competing.
It depends on the individual's approach to be honest... their water and electrolyte manipulation schedule for example.
Personally, I start loading 3 days prior to the show.
The first two days are the major loading days... the final day is just maintenance.
i.e. I assess my condition (or that of my clients) and I add carbs where necessary.
If i'm hella full... I only take in small bites of protein... because any more carbs will be counterintuitive.
-CNS
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Noted.
Noted.
Commenting on your diet as is:
Lower the fat content of the meal to 10gr or thereabouts.
That'd depend on you.
Do you have previous experience with malto?
...
Cut carbs in half... add the other cup of oatmeal to meal 5.
Add supplemental fats to bump total fat ingested to 10 grams.
Drop the milk... add the cup of oats cut from meal 4.
Too much protein and carbs... Consider revision.
Too little protein.
Ok... that being said, let me get to the real critique.
The calories are decent (a little higher than I'd peg you to be honest)... the fat appropriate.
At your bf% however, I'd bump the protein and lower the carbs...
<> 320 gr pro
<> 250 gr carb
I'd spread your protein equally at the least.
I don't see the logic of having a 70gr+ meal followed by a <30gr meal.
Decent, low-allergen carb source.
I wouldn't put it as primary however.
-CNS
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03-20-2009, 11:29 AM #1030
Thank you Nark. Ill revise and get back to you.
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03-20-2009, 11:33 AM #1031
Hey Nark, I tried to answer most of your questions above--any advice---really value your opinion as I have read this whole thread and others your advising in.
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03-20-2009, 11:36 AM #1032
Looking big Nark!!!
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03-20-2009, 11:40 AM #1033
If my original goals of dropping to sub 10% bf and adding lbm is not obtainable that is understood---I basically just want a lean midsection (six pack). As most of my noticable bf is in waist--very little on my legs arms shoulders chest, I guess that came from 4 years of drinking 8-9 miller lites every nite---but much to mine and my wifes delight Ive been sober now for 3 months and wish Id quit a long time ago.. anyway thanks for taking the time as always.
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03-20-2009, 03:08 PM #1034Banned
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Awesome body!
Nark, your quad sweep and lat spread is superb. You have some amazing genetics my friend. Can I borrow those legs for my up and coming competition?
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I'll let Nark answer this vince but I wanted to clarify what I actually said because I think we got our wires crossed. Those with a faster metabolism will have higher body temperatures-hence leads to faster dehydration and sodium loss. That being the case they often need more water, carbs and sodium leading up to the stage.
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03-21-2009, 02:04 PM #1037Banned
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03-21-2009, 02:06 PM #1038Junior Member
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Age: 24
Height: 6'3"
Weight: 195
BF: 14%
BMR: 2070
TDEE: 3500
Weights 4 days a week, Cardio 2 days a week, one day rest.
10 week bulking cycle diet. Goal is to gain as much lean mass as possible while minimizing fat gain.
Plan to eat very clean, just looking at a basic idea of how many calories and carb/protein/fat ratio i should be looking at before i put up a diet to hopefully be critiqued. Also, how many g's of fish oils/EFAs should i be looking at every day Nark? THANK YOU GOD BLESS!
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03-21-2009, 04:56 PM #1039New Member
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Alright, So i plugged what I have been eating for the past week into FitDay.com looking to start tracking the macros online..and I can't believe their calculations...but anyway..i wanted to lay this out there...and see what you guys think...ive been on a diet close to this for 2 weeks now..and am up 3 pounds thus far..
Calories/Fats/Carbs/Protein
Meal 1 (430 am)
1 cup egg whites 126.4/.41/1.8/27.5
1 cup Raw Oats 311/5.1/54.3/13.0
1 SlimFast 190/6.0/25.0/10.0
WORKOUT
PWO- EAS Shake 130/2.5/26/23
Protein Bar 190/.6/17/20
Meal 2 (8:00 am)
5 oz Tuna Fish 164/1.2/0/36.2
1 tbsp Mayo 98.9/10.8/.5/0
Meal 3 (10:30 am)
13oz Chicken Breast 720/28.4/0/108.9
Meal 4 (12:45 pm)
13 Oz Chicken Breast 720/28.4/0/108.9
1 Cup Brown Rice 216/1.8/44.8/5
Baked Potato 193/4/37/4
Meal 5 (3:00 pm)
5 oz Tuna Fish 164/1.2/0/36.2
1 tbsp Mayo 98.9/10.8/.5/0
Meal 6 (6:00pm)
10 oz Strip Steak 715/46/0/77
1 Cup Green Beans 82.4/4.3/10.7/2.5
Meal 7 (9pm)
1/2 Cup Almonds 476.5/43/14/16
1 Cup Egg Whites 126.4/.41/1.8/27.5
EAS Shake 130/2.5/26/23
Daily Totals
4850 Calories
197g Fat
134 Carbs
539.8g Protein
So you dont have to go looking for previous posts...ill summarize self/goals
I'm a 25 year old professional baseball player who is coming off of Reconstructive Shoulder Surgury..
I currently sit at 189 Pounds, (6 ft 4) but my playing weight has always been around 215-220 @ 9-10% bf..I stopped lifting for 6 months and lost a lot of my appetite for a solid 10 weeks after surgury and lost a lot of weight..
I'm a very hard gainer and Its a necessity that I preform heavy cardio everyday (6 days a week). (swim 2 miles, run gym sprints for 35 minutes). I lift as heavy as I can, but I'm reluctant to dead lift/shoulder press/bench big amounts due to the new shoulder.
My goal is to get back to my playing weight by October, in time to report to the Latin American Winter Leagues
ok..now help....
too many calories? too much protein? or are the Fitday calculations just wrong?..I eat everything that I listed without problem...and I'm certainly full, but don't feel gorged...
thoughts..
thanks guysLast edited by standardIssue; 03-21-2009 at 06:22 PM.
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03-22-2009, 10:14 AM #1040Junior Member
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from what i can see too much protein, not enough carbs
carbs are the fuel that will help you grow and gain lean muscle
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cutting/ fat loss advice needed...
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