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

[Prada]

To add what Narky said, your body is at an optimal anabolic state when it is in the 10-14% BF range, some even narrow it down to 10-12%. This is one of the two reasons we see more and more, if not all, pro-BB being close to competition shape. Another being that it is much easier to lose ~6% BF versus ~10%BF.

[Sennt]

Ok guys thanks for setting me on the right track. Hows this look for my new diet considering my stats?

8:00 Meal 1: Pro/Carb
4 egg white (12 / 0 / 0)
1 scoop whey (23 / 3 / 2)
2 wheat slices (10 / 40 / 2)
45g protein / 43g carb / 4g fat

12:00 Meal 2: Pro/Fat
5 oz tuna (30 / 0 / 1)
2 tbsp natty pb (8 / 6 / 16)
38g protein / 6g carb / 17g fat


3:00 Meal 3: Pro/Carb
5oz tuna (30 / 0 / 1)
3/4 cup cooked brown rice (3 / 32 / 1)
Veggies
33g protein / 32g carb / 2g fat


6:00 Meal 4: Pro/Carb
6oz chicken breast (36 / 0 / 4)
3/4 cup cooked brown rice (3 / 32 / 1)
Veggies
39g protein / 32g carb / 5g fat


Workout

9:00 Meal 5: PWO
PWO shake (48 / 60 / 3)
48g protein / 60g carb / 3g fat


11:30 Meal 6: Pro/Fat
2 turkey patties (40 / 0 / 18)
40g protein / 0g carb / 18g fat


Totals: 2.1k cals / 243g protein / 173g carb / 49g fat

[Narkissos]

Ok guys thanks for setting me on the right track. Hows this look for my new diet considering my stats?

8:00 Meal 1: Pro/Carb
4 egg white (12 / 0 / 0)
1 scoop whey (23 / 3 / 2)
2 wheat slices (10 / 40 / 2)
45g protein / 43g carb / 4g fat

12:00 Meal 2: Pro/Fat
5 oz tuna (30 / 0 / 1)
2 tbsp natty pb (8 / 6 / 16)
38g protein / 6g carb / 17g fat


3:00 Meal 3: Pro/Carb
5oz tuna (30 / 0 / 1)
3/4 cup cooked brown rice (3 / 32 / 1)
Veggies
33g protein / 32g carb / 2g fat


6:00 Meal 4: Pro/Carb
6oz chicken breast (36 / 0 / 4)
3/4 cup cooked brown rice (3 / 32 / 1)
Veggies
39g protein / 32g carb / 5g fat


Workout

9:00 Meal 5: PWO
PWO shake (48 / 60 / 3)
48g protein / 60g carb / 3g fat


11:30 Meal 6: Pro/Fat
2 turkey patties (40 / 0 / 18)
40g protein / 0g carb / 18g fat


Totals: 2.1k cals / 243g protein / 173g carb / 49g fat

Cut the pwo shake in half... and bump the ppwo meal to 10 p.m.

Remember the role of the pwo shake is to initiate recovery... by curbing catabolism.

It is a catalyst.. Not the end of the journey.

Overall the diet looks pretty good.

I don't like meal 1..and i'm not a fan of some of the other ones.

But.. it's a decent recomposition diet.

-CNS

[Narkissos]

To add what Narky said, your body is at an optimal anabolic state when it is in the 10-14% BF range, some even narrow it down to 10-12%. This is one of the two reasons we see more and more, if not all, pro-BB being close to competition shape. Another being that it is much easier to lose ~6% BF versus ~10%BF.

Agreed.

Additionally, getting lean seems to establish a set-point.

Once you've been there, it's easier to get back there.

-CNS

[Prada]

Agreed.

Additionally, getting lean seems to establish a set-point.

Once you've been there, it's easier to get back there.

-CNS

Yup, I noticed the hard way.

[DSM4Life]

Hey nark can you take a look at this, i am looking for general advise as i don't count macros...yet


Typical day

6:00am
4 eggs (3 yokes) 2 slices whole wheat bread
Bowl of oats
Multi
o mega3 sub

9:00-30am
about half cut brown rice
one chicken breast


11:00-30
more rice (half cup)
chicken breast/or fish

12:00 Workout
during i sip dextrose/water (i know u dont like dextrose but im trying it)

1:00pm
PWO shake 48g protein
dextrose (total dextrose during/after is only 40g)

3:00pm
chicken
with carrots
celery sticks with natty PB (two tablespoons)

5:30pm
2 burgers 93%lean with some cheese
baked beans

8:00-9:00
One protein shake 48 grams again

then bed time.

i am normally snacking between meals with ether almonds, or sunflower seeds.

I been reading about cutting carbs once your activity is getting ready to slow down for the day. Normally at 3:00pm i would take in more rice but i figured with all the rice that i have already taken in i should be fine. Now on days where i add cardio i would maybe add another serving of oats/rice an hour or so before.

What do you think ? Again i know its general cause i am not counting everything but just trying to get an idea of when/what to eat. My mentality with now is always focus protein, add carbs when going to be active, then remove carbs towards end of day.

27 5'6 cut down to 165lbs.

[Narkissos]

Hey nark can you take a look at this, i am looking for general advise as i don't count macros...yet

Get to counting.

Typical day

6:00am
4 eggs (3 yokes) 2 slices whole wheat bread
Bowl of oats
Multi
o mega3 sub

Too many carbs and fats in one meal.

9:00-30am
about half cut brown rice
one chicken breast


11:00-30
more rice (half cup)
chicken breast/or fish

With no knowledge of your macros, I'd say it looks like a decent couple of meals.

12:00 Workout
during i sip dextrose/water (i know u dont like dextrose but im trying it)

I saw your rationale for doing so on another thread.

I don't agree with it.

Especially given your current weight/LBM.

Overkill.

1:00pm
PWO shake 48g protein
dextrose (total dextrose during/after is only 40g)

The dex would be better served consumed pwo if the amount consumed in total is the total outlined above.

3:00pm
chicken
with carrots
celery sticks with natty PB (two tablespoons)

5:30pm
2 burgers 93%lean with some cheese
baked beans

8:00-9:00
One protein shake 48 grams again

then bed time.

Short critique?

Your meals are all over the place.

You're combing concepts...and personally I think the outcome is a mess.

i am normally snacking between meals with ether almonds, or sunflower seeds.

Again.. pointless.

You're eating regularly...and already more fat than you need by my estimate.

Why then are you exacerbating the situation (and potentially blunting your insulin response and sensitivity) by snacking between meals?

I do not like the diet at all.

I been reading about cutting carbs once your activity is getting ready to slow down for the day. Normally at 3:00pm i would take in more rice but i figured with all the rice that i have already taken in i should be fine. Now on days where i add cardio i would maybe add another serving of oats/rice an hour or so before.

Before you can 'tweak' the diet.. you need to have it laid out in a solid format.

You do not have such a format.

What do you think ? Again i know its general cause i am not counting everything but just trying to get an idea of when/what to eat. My mentality with now is always focus protein, add carbs when going to be active, then remove carbs towards end of day.

27 5'6 cut down to 165lbs.

My thoughts?

Don't waste the fat-loss you've achieved by bulking in an erratic manner.

The diet you outlined falls into that vein.

-CNS