SLINGSHOT PRO'S...i need help

[1badcamaro]

i originally put this in diet section, but i figured since it was slingshot related and the people who have done it post in the workout most, i'll try the questions here....

ok i'm pretty solid on the workout portion and following it but i'm confused with the diet and need help from people who have followed this program.

i'm 6'0
175 pounds
25 years old

maintenance cals =3135

PRIME PHASE

ok planning on eating 5-6 meals a day at 1.25g of protein and skipping the pwo shake if i understand correctly.

i'd be decreasing carbs just slightly and focusing on having my two insulin spiking meals for breakfast and the meal following my workout. Only problem is with my schedule, workout is first thing in the morning, so my 2nd spiked meal is going to have to be for dinner like it will be on non training days

cals fat carb protein
preworkout 430pm
1 scoop whey 120 1 3 25
banana 105 0 27 1

postworkout 745/8pm
1 cup oatmeal 300 6 54 8
1.5 c eggwhites 180 0 5 36
3 whole eggs 180 12 0 15
1/2 cup chicken 120 2 0 22

meal 3 11-1130pm
green beans 40 0 8 0
chicken 120 2 0 22
natty pb 270 24 9 11

meal 4 3-330am
wwbread 240 3 36 10
green beans 40 0 8 0

meal 5 630/700
natty pb 270 24 9 11
2 scoops whey 240 2 6 50

ok my confusion is that my cals only come out to be around 2400 with carbs being at 165g. The protein comes out to about right at 233g which is around 1.25x my body weight.

is this right with my cals and carbs being so low? Even if i add in another meal i'm not going to get to my maintenance cals....

HELP!!!!

[1badcamaro]

bump bump bump, come on fella's i need help

[Narkissos]

bump.

[Ronnie Rowland]

i originally put this in diet section, but i figured since it was slingshot related and the people who have done it post in the workout most, i'll try the questions here....

ok i'm pretty solid on the workout portion and following it but i'm confused with the diet and need help from people who have followed this program.

i'm 6'0
175 pounds
25 years old

maintenance cals =3135

PRIME PHASE

ok planning on eating 5-6 meals a day at 1.25g of protein and skipping the pwo shake if i understand correctly.

i'd be decreasing carbs just slightly and focusing on having my two insulin spiking meals for breakfast and the meal following my workout. Only problem is with my schedule, workout is first thing in the morning, so my 2nd spiked meal is going to have to be for dinner like it will be on non training days

cals fat carb protein
preworkout 430pm
1 scoop whey 120 1 3 25
banana 105 0 27 1

postworkout 745/8pm
1 cup oatmeal 300 6 54 8
1.5 c eggwhites 180 0 5 36
3 whole eggs 180 12 0 15
1/2 cup chicken 120 2 0 22

meal 3 11-1130pm
green beans 40 0 8 0
chicken 120 2 0 22
natty pb 270 24 9 11

meal 4 3-330am
wwbread 240 3 36 10
green beans 40 0 8 0

meal 5 630/700
natty pb 270 24 9 11
2 scoops whey 240 2 6 50

ok my confusion is that my cals only come out to be around 2400 with carbs being at 165g. The protein comes out to about right at 233g which is around 1.25x my body weight.

is this right with my cals and carbs being so low? Even if i add in another meal i'm not going to get to my maintenance cals....

HELP!!!!

1badcamaro, sorry it's taken me a while to respond. My computer has been down with a virus!

Okay, if you are taking in 3135 calories at maintenance then you should be taking in 3135 cals or up to minus 500 cals ( 2635 cals) during the 2 week prime. The calories reduction will depend on body fat needed to lose, and the amount of cardio you perform. Those who are super lean will not need to lose any weight to improve insulin sensitivity!

During the 2 week prime you need to drop protein intake by half and replace those protein calories with clean burning carbohydrates for the most part. This will help rejuvenate the Central Nervous System and clear amonia from the body-hence giving the organs a needed break! Calorie reductions should come from dietary fats not carbs!

Upon entering the 8-12 week blast you will decrease carb calories by half and replace them with protein calories (Back to maintenace). Once you are taking in 1-1.5 grams of protein per pound of body weight, simple adjust carbs and fat calories as needed depending on how much weight you need to gain (if any). A baseline approach is to take in 2 grams of carbs for every gram of dietary fat. This means if you ingest 200 grams of carbs daily you should be taking in 100 grams of fat daily with your protein deductible.

Let me know if you have any further questions.

[1badcamaro]

ronnie, thanks man, i guess i wasnt too far off for the prime diet....i wanted to make sure i had that down before looking at the blast diet. i'm gonna sit down tonight and get that together so i can get the program started. I appreciate the help and i'll let you know if i have more questions...again thanks!!!

[Polska]

i originally put this in diet section, but i figured since it was slingshot related and the people who have done it post in the workout most, i'll try the questions here....

ok i'm pretty solid on the workout portion and following it but i'm confused with the diet and need help from people who have followed this program.

i'm 6'0
175 pounds
25 years old

maintenance cals =3135

PRIME PHASE

ok planning on eating 5-6 meals a day at 1.25g of protein and skipping the pwo shake if i understand correctly.

i'd be decreasing carbs just slightly and focusing on having my two insulin spiking meals for breakfast and the meal following my workout. Only problem is with my schedule, workout is first thing in the morning, so my 2nd spiked meal is going to have to be for dinner like it will be on non training days

cals fat carb protein
preworkout 430pm
1 scoop whey 120 1 3 25
banana 105 0 27 1

postworkout 745/8pm
1 cup oatmeal 300 6 54 8
1.5 c eggwhites 180 0 5 36
3 whole eggs 180 12 0 15
1/2 cup chicken 120 2 0 22

meal 3 11-1130pm
green beans 40 0 8 0
chicken 120 2 0 22
natty pb 270 24 9 11

meal 4 3-330am
wwbread 240 3 36 10
green beans 40 0 8 0

meal 5 630/700
natty pb 270 24 9 11
2 scoops whey 240 2 6 50

ok my confusion is that my cals only come out to be around 2400 with carbs being at 165g. The protein comes out to about right at 233g which is around 1.25x my body weight.

is this right with my cals and carbs being so low? Even if i add in another meal i'm not going to get to my maintenance cals....

HELP!!!!

Just curious why your maintenance calories are so high (for your bodyweight). Are you extremely active?

[1badcamaro]

yea, i'm pretty sure i did the formula right... 66 + (13.7 x 79.5) + (5 x 183) - (6.8 x 25) = 1893 x 1.65 = 3123, not 3135....

i'm in the gym 5 days a week and usually do light cardio 1-2x a week.

[AdamGH]

yea, i'm pretty sure i did the formula right... 66 + (13.7 x 79.5) + (5 x 183) - (6.8 x 25) = 1893 x 1.65 = 3123, not 3135....

i'm in the gym 5 days a week and usually do light cardio 1-2x a week.

Your approximate daily caloric maintenance level is: 2633 calories(kcal)
Your daily caloric goal in order to lose weight should be between: 1633 to 2133 calories (kcal)
Your daily caloric goal in order to gain weight should be between: 2883 to 3133 calories (kcal)


is what i came up with... where you get the 66 from? that might be the problem.

[1badcamaro]

i took this straight from the bulking diet thread by leanmeout. I thought my maintenance calories seemed high, but.....followed the formula

Harris Benedict Formula for Men
BMR = 66 + (13.7 X weight in kilos) + (5 X height in cm) - (6.8 X age in years)

Notes:
1 inch = 2.54 cm.
1 kilogram = 2.2 lbs.

Example of BMR
You are 25 years old
You are 6 feet tall
Your weight is 220 pounds
Your BMR is 66 + (1370) + (914) - (170) = 2180 calories

Harris Benedict Formula for Men - STEP 2
To determine your total daily calorie needs, now multiply your BMR by the appropriate activity factor, as follows:

If you are Sedentary - little or no exercise
Calorie-Calculation = BMR X 1.2
- If you are Lightly Active (light exercise/sports 1-3 days/week)
Calorie-Calculation = BMR X 1.375
- If you are Moderately Active (moderate exercise/sports 3-5 days/week)
Calorie-Calculation = BMR X 1.55
- If you are Very Active = BMR X 1.725 (hard exercise/sports 6-7 days/week)
Calorie-Calculation = BMR X 1.725
- If you are Extra Active (very hard daily exercise/sports & physical job or 2X day training)
Calorie-Calculation = BMR X 1.9