Nark Please Help With Diet

[speedtraining]

Stats:
6'2 245lbs 8.2%bf

Current diet which needs help to bring up calories a little, but I don't know what else to incorporate into it with out adding to many carbs or fat please advise. I've lost no strength from 264 (10.5%) which is incredible, still benching over 450, all lifts are solid no declines in strength actually i'm still improving, looking a lot more vascular. Currently on 100mg prop ed, 70mg Var, 140mcg Clen and about to add mast at 400mg/wk in one more week. Thanks bro's speed.

6:30am Cardio for hr 900 calories burnt in fat burning range.

9:00am: 1/2 cup of Oatmeal, 6 egg whites= 239 3 28 27 (cals,fat,carb, pro)

11:00am: 8 oz Salmon= 233, 10, 1, 33 (cals,fat,carb,pro)

1:00 pm: 8 oz Steak Lean= 447, 18, 0, 66 (cals,fat,carb,pro)

3:00pm: 8 oz Salmon= 233, 10, 1, 33 (cals,fat,carb,pro)

5:00pm: 8 oz Steak Lean= 447, 18, 0, 66 (cals,fat,carb,pro)

Lift Pwo: Vp2 Shake= 105, .5, 2, 23.5 (cals,fat,carb,pro)

Total Calories Consumed: Totals 1705 60 31 247

[speedtraining]

I also eat two salads daily with no dressing but I remember people saying here that they don't really count, please bump for help. Thanks.

[chest6]

You'd prolly get more help if you were more general and didnt just ask for Nark to help you

[speedtraining]

don't take it offensively i just wanted his personal opinion but all others as well.

[MatrixGuy]

Am guessing your on a cutter bro? I would encorpoarte some EFA's, flax oil, etc and green veggies. Where abouts is the PWO meals?

[1buffsob]

Stats:
6'2 245lbs 8.2%bf

Current diet which needs help to bring up calories a little, but I don't know what else to incorporate into it with out adding to many carbs or fat please advise. I've lost no strength from 264 (10.5%) which is incredible, still benching over 450, all lifts are solid no declines in strength actually i'm still improving, looking a lot more vascular. Currently on 100mg prop ed, 70mg Var, 140mcg Clen and about to add mast at 400mg/wk in one more week. Thanks bro's speed.

6:30am Cardio for hr 900 calories burnt in fat burning range.

9:00am: 1/2 cup of Oatmeal, 6 egg whites= 239 3 28 27 (cals,fat,carb, pro)

11:00am: 8 oz Salmon= 233, 10, 1, 33 (cals,fat,carb,pro)

1:00 pm: 8 oz Steak Lean= 447, 18, 0, 66 (cals,fat,carb,pro)

3:00pm: 8 oz Salmon= 233, 10, 1, 33 (cals,fat,carb,pro)

5:00pm: 8 oz Steak Lean= 447, 18, 0, 66 (cals,fat,carb,pro)

Lift Pwo: Vp2 Shake= 105, .5, 2, 23.5 (cals,fat,carb,pro)

Total Calories Consumed: Totals 1705 60 31 247

31g of carbs a day?? And 105 kcals in the form of whey after lifting?? I smell something.

1buffsob

[1buffsob]

Also, the fact that you've lost 20lbs and only 2%bf tells me you're losing about 5 times more muscle than fat, regardless of strength.

1buffsob

[Myka]

I agree with 1buff...and why do you wait so long between cardio and your first meal?? and you go to bed right after you lift? so you go to bed at like 7.30pm? hmmm might check out one of the bulking stickies...and peek at the cutting sticky for next time...

[speedtraining]

well its just a general time format, when I go to the gym at 6:30 i do a hour of cardio, then some ab work, then go home and so thats what time I eat at, I'am eating exactly what I wrote I took the flax out because I did not know where to incorperate it into the diet cause. The begginning of the cycle also has dianbol incorperated into it and I feel i've dropped alot of water. I do go to bed early but not right after I lift but I usually do school work then retire for sleep.

[speedtraining]

31g of carbs a day?? And 105 kcals in the form of whey after lifting?? I smell something.

1buffsob

I don't know what you smell, but it doen't seem like you've mad any attempt to critique rather just criticize.

[speedtraining]

should I incoperate a lean steak after work out, I also do eat 8oz of spinach daily with one of my steaks.

[1buffsob]

Your diet has catabolism written all over it bro. If you really are the stats you say, I have no idea how you got there with so little dieting knowledge. That's just my honest opinion. Sorry if it sounds rude, but it is what it is. Check the stickies and come up with a whole new diet.

1buffsob

[speedtraining]

Your diet has catabolism written all over it bro. If you really are the stats you say, I have no idea how you got there with so little dieting knowledge. That's just my honest opinion. Sorry if it sounds rude, but it is what it is.

1buffsob

i've never cut before my dieting knowledge is limited, i'm a d1 athlete and I got there with hard work and alot of eating but I am tired of being bulky i want to cut up, well I don't care if your rude but why don't you make some suggestions theres nothing wrong with what i'm eating it sounds like you say I need to add more.

[Myka]

my honest help

well its just a general time format, when I go to the gym at 6:30 i do a hour of cardio,
at this point its okay
then some ab work,
you work your core muscle after cardio? hmm that is very catabolic
then go home and so thats what time I eat at,
overall way to much work without quick enough nutrition

I'am eating exactly what I wrote I took the flax out because I did not know where to incorperate it into the diet cause.
I dont understand...do you know what flax is for? Where is your energy source if you have almost no carb intake and no EFAs with your meals?

The begginning of the cycle also has dianbol incorperated into it and I feel i've dropped alot of water.

I do go to bed early but not right after I lift but I usually do school work then retire for sleep.
your body absorbs your PWO nutrition and then you do school work + sleep = waking up already catabolic therefore EVEN MORE catabolic after the cardio mentioned earlier

[1buffsob]

8%bf at 245 is bulky huh? Unless you're cutting for competition, I don't see why you would wish to drop anymore.

1buffsob

[Myka]

if I may....what do you play D1 in? football?

[1buffsob]

i've never cut before my dieting knowledge is limited, i'm a d1 athlete and I got there with hard work and alot of eating but I am tired of being bulky i want to cut up, well I don't care if your rude but why don't you make some suggestions theres nothing wrong with what i'm eating it sounds like you say I need to add more.

Not only do you need to add more, you need to rethink your entire approach. Even with all the aas you're taking, you've managed to lose a lot more muscle than fat. Your whole diet needs to be redone, and your schedule, as NewKid stated, puts you in a complete catabolic state.

1buffsob

[S.P.G]

Im with 1buffsob and NewKid on this....

[speedtraining]

8%bf at 245 is bulky huh? Unless you're cutting for competition, I don't see why you would wish to drop anymore.

1buffsob

no 264 10.5%

[speedtraining]

if I may....what do you play D1 in? football?

FB moving to LB

[speedtraining]

im not entering a show i'm just doing it for fun, i like changing my body type and seeing new things, I look great and will post up pics when i'm done. I plan on adding a few more carbs, but when should I incorperate that flax inbetween meals 1000mg twice a day same with fish oil as well.

[1buffsob]

no 264 10.5%

Didn't you list your current stats at 245lbs and 8.2%bf? You've only lost 2%bf (about 5.5 pounds) and dropped 20lbs. Have you thought about where the other 15lbs have come from, cause I don't think you dropped 15lbs of water weight.

1buffsob

[1buffsob]

im not entering a show i'm just doing it for fun, i like changing my body type and seeing new things, I look great and will post up pics when i'm done. I plan on adding a few more carbs, but when should I incorperate that flax inbetween meals 1000mg twice a day same with fish oil as well.

Bro, you're talking about 2 measly grams of EFA's (1000mg = 1g). Have you even looked at the sticky? It will tell you everthing you need to know, you're just going to have to up the amounts to fit your needs as you're bigger than the guy in the example.

1buffsob

[speedtraining]

I'll look more into it, are EFA's in salmon cause i eat it alot of it, also bro I duno how you can explain me losing weight and still having rediclious strength i've not stopped improving, my goal is to be shreaded at 235 240 because that is my playing weight.

[speedtraining]

Bro, you're talking about 2 measly grams of EFA's (1000mg = 1g). Have you even looked at the sticky? It will tell you everthing you need to know, you're just going to have to up the amounts to fit your needs as you're bigger than the guy in the example.

1buffsob

bro my question to you is when do I encorperate the EFA, I've read its not good to eat them with carbs or sugar cause you store them is this true, please advise, also how much should I be taking it while cutting thanks bro.

[*Narkissos*]

I'm with 1buff on this.

Even for a near-sedentary individual.. your carb intake is on the low side.

For a hard-training athlete.. your carb intake is DEFINATELY TOO LOW!

Caps aside... 31 grams of carbs is barely enough to keep your brain running (I believe that amount is actually 25g of glucose).. furthermore fueling exercise.

I'm 50 lbs lighter than you...

But when i cut my carb intake is almost 7 times yours.. and the only sport i do competitively is bodybuilding.

I'm not a d1 athelete...

The point i'm making is.. you need more carbs are you'll needlessly throw away hard-earned muscle.

And a lot of it.

Even your protein is low.

Logically if you had chosen that macro spread because you deemed yourself 'carb-sensitive' then you would've upped one of the corresponding macros as an alternative energy source.

Protein is burnt, albeit inefficiently, when there's a shortage of the body's fuel-of-preference.

no 264 10.5%

hmm..

LBM: 236.28


If i were at your bw personally.. my kcals would be around: 2835

My carbs would be no lower than 150 grams. Under that and you're asking for trouble.

Macros:

protein: 320 gr
carbs: 150 gr
fat: <105 gr

(i'd actually personally keep youf fat intake closer to around the 75 gr mark.. but in the interest of working it out according to your suggested 'maintenance' i put up 105. Seeing that you need to create a deficit.. i'd suggest you reduce the fat amount.. back down to 60 like your original food plan's. 40 gr reduction is a caloric deficit of 360 kcals.. which is right about what i'd've suggested. )

That's how i'd go about it

Spread the carb intake over your 1st meal; pwo and ppwo meal

~Narkissos

[speedtraining]

yesterdays full calories are attached as a picture, Totals 2615 94 63 363

Nark which fat mark are you saying I should try to keep my self at, I can up the carbs with some brown rice or more oatmeal, but if I up the steak or salmon it will up my fat even more should I start eating fat free cotage cheese or something? If you guys could throw a couple foods out there it be great. Please check out what I ate yesterday in the attachment.

[speedtraining]

here is the food that I ate.

[1buffsob]

yesterdays full calories are attached as a picture, Totals 2615 94 63 363

Nark which fat mark are you saying I should try to keep my self at, I can up the carbs with some brown rice or more oatmeal, but if I up the steak or salmon it will up my fat even more should I start eating fat free cotage cheese or something? If you guys could throw a couple foods out there it be great. Please check out what I ate yesterday in the attachment.

Agree with Nark totally.

Drop the protein to about 310-320g
Up the carbs to 150g. I'd go 40g breakfast, 70g PWO, and 40g PPWO.
Keep the fat at around 60g a day. You'll have to choose other meats to do this, such as tuna/chicken/etc.

For carb sources, look to oats, brown rice, yams, etc. Post up your new diet once you have it thought out.

1buffsob

[speedtraining]

excellent feedback I will make some necessary changes, then repost the diet.

[speedtraining]

Agree with Nark totally.

Drop the protein to about 310-320g
Up the carbs to 150g. I'd go 40g breakfast, 70g PWO, and 40g PPWO.
Keep the fat at around 60g a day. You'll have to choose other meats to do this, such as tuna/chicken/etc.

For carb sources, look to oats, brown rice, yams, etc. Post up your new diet once you have it thought out.

1buffsob

does that mean 70g (carbs) pre work out and 40 grams (carbs) post work out?

[1buffsob]

No, that means 70g Post Work Out (PWO) and 40g Post Post Work Out (PPWO).

1buffsob

[speedtraining]

No, that means 70g Post Work Out (PWO) and 40g Post Post Work Out (PPWO).

1buffsob

so basically your saying I need to take it 70grams of carbs immediatly after my lift, then in about a hour and a half eat 40 more grams, just want to make sure i do this right.

[1buffsob]

Zactly.

1buffsob

[speedtraining]

Ok here it goes

Cardio - 7:45 1 hour session (Cal, Fat, Carb, Prot)

9:00 Breakfest - 8 egg whites - 131, 0, 3, 28
.5 cup of oatmeal - 140, 3, 26, 5
.25 cup of yams - 39, 3, 38, 34

11:00 - Lean Steak 11 oz. - 615, 25, 0, 91
.5 cup of baby spinach - 20, 0, 3, 2

1:00 - 10 oz. Chicken Breast - 458, 10, 0, 86

3:00 - Egg white only cooked - 131, 0, 3, 2
.5 cup Fat free cottage cheese - 90, 0, 7, 14

5:00 - 8 oz. Tuna Baked - 347, 9, 1, 62

5:45 - 7:45 Lift - PWO
VP2 Shake - 106, 1, 2, 24
1.7 cups of yams - 268, 0, 64, 3

1.5 hours after post workout -
4 egg white - 66, 0, 1, 14
.75 cups oats - 210, 4, 40, 22

TOTALS - 2622, 52, 158, 366

Is the protien being a little high going to cause a problems? I'd also like to ask where do you guys think it would be optimal to include my flax/fish i've decided to go buy some liquid flax as buff said the pills just aren't enough with out having to take a excess amount. I also feel like the Yams are very high in sugar, is it okay to have all that sugar PWO even if i'm cutting? Thanks bro's.

Speed.

[speedtraining]

bump for one last over look/ critique.

[goose]

Alot of good points made already.try a marconutrient ratio(fitday does that for ya too!) of 40-30-30-pro-fat-carb or 50-25-25....depends on your body and the intensity of your workouts..Ill tell ya what...figure out the maintenince level using this formula based on LBM....count you foods on www.fitday.com.I would include a final night cap protein of 8 egg whites,remember Success is 70% diet driven meaning Perfecting your diet is the most important thing you could do,good luck.

[SwoleCat]

Only thing I'd suggest that I see right off hand is making sure you have something else w/your tuna and chicken breast. Even a green salad with healthy flax dressing or something. It's a place to opt for healthy fats in the outline.

Other than that, it's a matter of tracking progress, making changes, consistency in both, etc.

Good luck!

~SC~

[speedtraining]

Goose and Swole, Nark, Buff thank you for your comments, I will make adjustments. Thank you to everyone else as well, i'm really starting to enjoy tweaking the diet and training.

[1buffsob]

Looking good brother Like SC stated, it's all a matter of tracking progress from this point on. And yeah, I love the fine tuning of my diets.

1buffsob