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04-04-2013, 09:44 AM #1321
Generally, yes. If you're eating a hypocaloric diet, you should be losing weight. However you need to be informed as to the composition of said weight. How much is really BF? How much is LBM?
Personally, I prefer more cardio vs. increased caloric deficit. This is coming from somebody who DETESTS cardio. I know people who eat above maintenance and rely 100% on additional cardio to create the deficit. This, IMO, is a better approach when maintaining LBM is part of the goal.
2200-12651-025My diet looks something like this:
1800-1900 calories
Meal#1 3-4 whole eggs
Meal#2 5 oz lean meat (chicken usually), 1/4 cup almonds
Meal#3 30g whey protein shake w/ 1 tbsp peanut butter
Meal#4 7 oz lean beef, 1 cup romaine lettuce, 1 tsp olive oil, 1 tsp balsamic vinegar, 1 tbsp flaxseed oil
Meal#5 30g whey protein shake w/ 1 tbsp peanut butter
Meal#6 3-4 whole eggs
Running this same type meal consistently with one cheat MEAL on Fridays to where I eat the same thing as on my diet except for my meal# 4 I will add in as much carbs as I can.
Looking to drop weight and lean out primarily right now for summer. I will focus on adding more mass once I accomplish this goal.
Any information would be greatly appreciated!!![/QUOTE]
Best thing you can do for yourself right now is to start your own thread and post up all this info (stats, goals, diet, etc). You will be asked to post up macros, so you might as well compile that info now before posting.
Once posted, I'll drop in and see if I can offer any advice. I try to keep this thread steered in more of a general questions direction vs. personal consultation.
Sweet! I'll have a look asap.
Nice!!! Inspiring goals bro. EQ, eh? Have you ever run Tren ?
Wow, thanks bro! Feedback like this is all the payback I need!
And if you stick around, you WILL be helping other newbs eventually. Just ask 405. Most of us started here the same way. I learned a great deal from the guys who were around when I joined, and it continues down the line.
Bahaha, can you imagine!?!
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04-04-2013, 10:44 AM #1322
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04-04-2013, 11:44 AM #1323New Member
- Join Date
- Apr 2013
- Posts
- 24
alright thanks gbrice75 looking forward to it i just really wanna get this dieit together never had to worry bout dieting intill i broke my hand i didnt no exerise for 2 months
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04-07-2013, 08:29 PM #1324New Member
- Join Date
- Feb 2013
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- 20
Question Gbrice, Im 6'2" 208, and approx 14% bf. Im wanting to do a clean bulk natural. wanting you to double check my numbers if you could. i respond to carbs well and gain fairly easy. I've came out to 3200kcal with a c/p/f 320/320/71 split at 40/40/20. i use kcal calculators on the internet because i dont know how to figure it out my self. wondering if 3200 is too low or not. I appriciate your work on here man.
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04-07-2013, 11:07 PM #1325
Hi there. I am 6 foot 187 pounds around 15% bf. and I'm on a bulk. I train 4 days a week and my job fairly physical. My question. I worked out my maintaince calories should be around 2355 and you plus 500 to bulk? Problem is. I'm eating 3500 calories a day and my gains have stopped. Why would that be if I'm already eating well over?
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04-08-2013, 07:20 AM #1326
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04-08-2013, 07:23 AM #1327
Funny, because based on your numbers I would have started your 'bulk' at around 2800 calories. If you're not gaining weight at 3500 calories, you either a) have a ridiculously fast metabolism and the 'general rule of thumb' numbers don't apply to you, or b) you need to look at your training.
How about bodyfat - are you gaining more? Personally, I wouldn't be 'bulking' at 15%, but that's just me. Been there, done that - mistake IMO.
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04-08-2013, 07:52 AM #1328
I have no question, but I swear to god, if I have to eat another piece of chicken I'm gonna shoot myself
-Chomp Chomp Chomp-Clink Clink Clink-
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04-08-2013, 08:34 AM #1329
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04-08-2013, 08:37 AM #1330Originally Posted by gbrice75
-Chomp Chomp Chomp-Clink Clink Clink-
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04-08-2013, 09:07 AM #1331
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04-08-2013, 09:24 AM #1332Originally Posted by gbrice75
-Chomp Chomp Chomp-Clink Clink Clink-
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04-08-2013, 10:16 AM #1333
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04-08-2013, 10:21 AM #1334Originally Posted by gbrice75
-Chomp Chomp Chomp-Clink Clink Clink-
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04-08-2013, 10:48 AM #1335New Member
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- Feb 2013
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- 20
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04-08-2013, 12:43 PM #1336
You sir have a message in your inbox and you only have 19 days to respond...Better get after it. LOL
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04-08-2013, 02:52 PM #1337Originally Posted by gbrice75
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04-09-2013, 08:34 AM #1338
Done!
Too much of anything could affect your fat gains. More than anything else, too many calories is the issue. Personally, I don't feel lowering protein and bumping fats is the answer. If you were gaining a bit of fat, I would have left the dietary fat alone and dropped the protein to 300g... that's only a small deficit of 200 calories. You dropped protein by 80g (320 calories) and upped fats by 40g (360 calories) so you're actually eating (slightly) more. Further, fat is more likely to be stored as bodyfat vs. the other 2 macros, so I don't think this was the ideal approach.
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04-13-2013, 09:18 PM #1339
Best way to cut 20% to 25% body fat
I need a diet that will help me to cut my 20% to 25% body fat down to an acceptable percentage quickly. I'm a forty five year old male, that is just getting back into working out after a long hiatus an to be honest my diet has been crappy but I'm in need of a good, inexpensive, heart healthy diet. Can anyone help me out with this please.
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04-15-2013, 07:45 AM #1340
Welcome to the board Lone!
Your best bet is to post up a new thread so all the members who browse this section will see it. You'll get help from plenty of people.
I will tell you now that nobody is going to write a diet for you; you'll be expected to propose a diet of your own, which we will help you tweak and refine until it's gtg.
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04-15-2013, 12:18 PM #1341
So for the past year or better my go-to diet has been If'ing a carb cycle. Basically running a (High, Mod, Mod, Mod, Low, Low, Low) carb cycle on an "I.F." schedule. It's worked wonders for me, but now I'm getting bored with it and wanta try something else until my cycle. Thought about CKD'ing a carb cycle - alternating between a CKD and a carb cycle on a bi-weekly basis. So something like this.
Week 1 - High, Mod, Mod, Mod, NO, NO, NO
Week 2 - Super High, NO, NO, NO, NO, NO, NO
Week 3 - High, Mod, Mod, Mod, NO, NO, NO
Week 4 - Super High, NO, NO, NO, NO, NO, NO
(When I say no carb - I mean no complex - Fibrous veggies only are okay)
You get the Idea. Of cource on NO Carb days when I lift I'll supplement with large amounts of purple wraath (lol) and ECA stack.
What do you think? I know Keto and CKD diets can help break plateaus but I wouldn't want to do it for any length of time, so I thought this might be a good idea.
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04-15-2013, 12:39 PM #1342
Meh. I have mixed feelings. A few people lately have been talking about mixing up diet styles, etc. and while i'm sure it would 'work' (if run consistently, and intelligently), I'd personally find it annoying going back and forth.
Further, during your CKD weeks you're never getting that deep into ketosis (I know this is also somewhat the case with regular CKD as per the refeed) ... i.e. you may always feel like crap on those weeks. Let me ask you, have you done CKD (by itself) before?
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04-15-2013, 12:45 PM #1343
nope. I've done 40/40/20 (ish), IF, carb cycle, and combo IF and carb cycle. Almost did the CKD once, but that's when everybody was really getting into to IF, so I went that route instead.
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04-15-2013, 01:25 PM #1344
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04-23-2013, 03:50 AM #1345Junior Member
- Join Date
- Mar 2013
- Posts
- 65
Hey gb rice hope you could help me, my diet has been a mess for 3months and I would like to start from 0.
So I have my bmr and tdee come up with 3000cals(rounded off) I'm 6'4" and sit at around 90kg probably 15%bf(only upper abs are visible) so based on 3000cal the numbers that I came up with is 300p/300c/67f based on a 40-40-20 split just looking at these numbers i feel like my protein and carbs number are high thinking more of a 250 250. Could you help me tweak my macro splits? I do respond to carb very well.
Goa is Iwould like to drop to 10%bf.
Im sorry if my post is messed up.
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04-23-2013, 07:09 AM #1346
Based on the stats you provided, I actually have your TDEE at around 2500 calories, unless you're really active besides the gym. Even though you're 6'4, based on 15% bodyfat you have roughly 168lbs LBM. To put it in perspective - I'm 5'11, 2lbs heavier than you and around 13% bodyfat... making my LBM around 174lbs. 6lbs might not sound like a big difference, but I can tell you that at 3000 calories/day not only wouldn't I lose bodyfat - I'd probably ADD it.
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04-23-2013, 09:23 AM #1347Junior Member
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- Mar 2013
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- 65
Im sorry i did not based it on my lbm i just based it on "raw" weight, anyway at 2500 cal's that would put me at 250p/250c/55f well at that macros I think I can manage that.
would it hurt me if i would end up at a higher fat like end up consuming 70g of fat? I asked this bec I usually snack on unsalted peanuts or almonds which are high in fat.
Or should i cut my carbs to 200g and fat at 70g and protein at 250g?
Thanks!Last edited by jaswave125; 04-23-2013 at 09:27 AM.
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04-23-2013, 09:46 AM #1348
I never do this. It's a mistake IMO, because bodyfat isn't a metabolically 'active' tissue (for our intent anyway), therefore it shouldn't be calculated to reach our goals.
40/40/20 is a good starting point, but I usually wind up tweaking from there. Unlike you, I DON'T respond well to (relatively) high carbs, so 40/40/20 isn't for me. Since you do better with carbs, there's nothing wrong with starting here and monitoring your progress, making adjustments as you go along (if needed).
Assuming your overall calories are on point, lower carbs if you raise fats, and vice versa. At the end of the day (figuratively speaking), overall calories is the most important factors. Until you're down in the 10% range, small macro adjustments probably won't make much of a difference tbh.
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04-23-2013, 09:54 AM #1349Junior Member
- Join Date
- Mar 2013
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- 65
Alright thanks!!! Im lookong forward and btw I've been looking at the recipes section i got to say you have some very good meals for me(sweet tooth) thanks again sir!
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04-23-2013, 10:01 AM #1350
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04-23-2013, 08:27 PM #1351
hmmmmm purple wrath and IFing? Perhaps you've been reading a bit by good ol Marty? lol
i only say that because im currently IFing a carb cycle and so far am LOVING it as far as my ability to stay on track...its only been two weeks so too early to really tell results....weight hasnt dropped much but upper body is leaning out already...
i go
no, no, high, no, high, no
wait, that sounds like it could be a chorus to a song....perhaps....hmmmmmmmm *scratches head*
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04-24-2013, 10:29 PM #1352
ok gbrice....i got a question for ya....
im 3 weeks in on a cut for summer.....i started at around 185 and am down to 176.....
Based on what im seeing and feeling, i still got between 5 and 10lbs of that wonderful middle aged man fat on my lower abdomen and lower back....Im thinking the high 160s is where i'll level out nicely...
Should i recalculate my tdee number and what weight should I put in....
thanks in advance man....this thread is one of the big things that makes this entire forum a great place to be!
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04-25-2013, 07:55 AM #1353
9lbs in 3 weeks is quite a bit... is it safe to assume a decent majority of that is water weight?
Welcome to the club sir, lol
If you're steadily losing already, why would you recalculate now?
Cheers, thanks man!
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04-25-2013, 03:23 PM #13549lbs in 3 weeks is quite a bit... is it safe to assume a decent majority of that is water weight?
Welcome to the club sir
If you're steadily losing already, why would you recalculate now?
thank ya kindly sir!!
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04-28-2013, 07:38 AM #1355Associate Member
- Join Date
- Jul 2012
- Posts
- 433
Hey gb,
When cutting, what should a PWO consist of? Can you glance at my thread and let me know your opinion? Thanks!
http://forums.steroid.com/nutrition-...ide%2A%2A.html
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04-29-2013, 08:46 AM #1356
Which ironically leads to less water retention... so I'd say it's at least in good part.
lol... then very unlikely muscle loss. Good job!
And i'm married.
Yep, exactly man. That's how I see it - as long as you're making progress, even if it's slow - don't fck with it. There'll come a time where you'll undoubtedly have to make some changes, no point in rushing it.
Anytime!
A PWO what - meal?
I'll have a look - but generally speaking, I like a lean protein source accompanied by a complex carb.
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05-01-2013, 08:30 AM #1357
GB, i am trying to figure out how to lay my carb cycle out with regards to my workouts. where do you suggest i put my high/mod/low carb days?
i feel like i need this change to spark something!
Monday: AM- Swim (intervals - sprints)
Tuesday: AM- Bike (i will be using an indoor trainer starting next week) PM- Run (Hill Sprints - then low intensity run/walk)
Wednesday: AM- X-train (Heavy weights - 2 warm up sets, 1 working set to failure) PM- Yoga / Rest
Thursday: AM - Swim (just laps, long swim)
Friday: AM- X-train (Kettlebell/focused on core/lower back) this is one workout i like to switch it up and do a HIIT style workout
Saturday: Long Bike
Sunday: Long Run
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05-01-2013, 09:12 AM #1358
Generally, I'd keep my high days focused around my bigger (weight training) workouts... e.g. legs, back, etc. Save low days for more depletive type workouts - e.g. swimming, biking, sprints, etc.
Given your schedule, I'd probably do high(ish) carbs on Tuesday and Thursday, starting after your AM workouts and ending before your PM workouts. This will top off glycogen stores for the following day's weight training sessions. Arguably, you don't even need it for Friday's workout, but you can if you like.
I'd probably do low-moderate (50-100g) on the other days, no real need to have 3 different carb phases with your workout plan, IMO.
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05-01-2013, 10:19 AM #1359
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05-01-2013, 10:29 AM #1360
Yep, high on Tuesday, low Wednesday... on second though, if anything for Thursday, go with moderate. No point in going moderate-high on Friday since you'll really just be fueling up for a bike ride Sat. morning.
The goal here is fueling for upcoming activity, and keeping fuel intake lower during lesser activity/depletive (i.e. cardio-esque) type work.
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