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

[Narkissos]

Sounds good, also I think I'm fairly carb sensitive do you think I should take this into a account?

I don't believe in carb-sensitivity. I only believe in poor carb selection...and poor food combinations in general.

The problem with athletes I find is that they eat for indulgence, as opposed to performance.

Guys know which foods cause negative reactions in their bodies, yet they continue to ingest them because they've conditioned their minds to think that they can't structure a diet without it.

Often i see posts like these:

"I don't see a problem with whole grain bread.. It just causes a little bloat".

*DING DING DING*

Bloat, which isn't related to mineral content, IS A PROBLEM.

/end caps-mediated rant

Yes I calculated it using the HB formula, with moderate activity. My LBM is 185 pounds, have 30 pounds of fat btw.

I'm not going to re-calculate your BMR/TDEE using the KM formula.

What i would advise however is that when you get leaner, you take the time and do so.

It will make all the difference.

Heck.. I'd do it right now if I were you... even though the difference will be miniscule.

1. I didn't think 70 grams of fat if it was mostly EFA's was too much? I mean I can go to 20-30 but wouldn't that be bare minimum?

Adjust your overall fat allotment to be reflective of your kcal requirements.

Fat is fat in the overall scheme of things.

Ergo, if you are consuming too many calories (regardless of EFAs being the major contributor), you will get fat.

...or you will curtail your fat-loss.

an FYI: we don't deal with set gram amounts.. We deal with percentages.

20% of total kcals is a good place to start.

2. I like to keep the protein as half my intake to preserve and build muscle as much as possible and keep my metabolism at a decent rate. and 25/25 on the carb/fat just so I didn't go to high on one or the other.

That's middle of the road.

Decide what role you macronutrients play.

Protein: growth and repair**
Carbs: energy etc.**
Fat: recovery, hormone synthesis**

Take your protein too high.. and you supply an inefficient energy source... same with fats.

Ya when you have time I would definitely like to hear more about this in detail and also your views on size and sub maintenance.

What about the two?

I was even thinking of sticking to maintenance and just adding cardio but that is going to take longer even though I will probably keep more muscle.

Keeping more muscle is imperative.

This one is directly for summer and not long term. But I am thinking of doing the junior nationals in Pasadena for 09'.

Ah I see.

Well... my contest prep normally falls during summer.

By the middle of the prep i'm 'in shape'... And i don't cut calories particularly low. I consume .75-1 gr of protein per lb of LBM + 200 gr carbs or thereabouts...and no supplemented fats ('cept for lecithin and occasionally flax or fish oil.. and generally these are added only when lethargy sets in, which is infrequently).

So i would say, bumping caloric expenditure is the preferred approach.

Even if your goals are short-term.


-CNS


**NB: Yes I know these are gross over statements. But necessary given time constraints