Enough time, or a waste of time?

[gbrice75]

By reading your diet it is clear your liver and kidneys are under stress, bear that in mind.
The relation between proteins and carbs is around 5,62. A healthy one should be around 0,75!
The way you diet is an old methodology, which can be run just for a couple of weeks at the end of a dieting process when you have already reached at least 12% bf. However, even in that case, something must be changed indeed.

Try at least to reduce your protein intake to 300 g avoiding to take so many protides in the morning (4:45) to have a workout just a hour later.
While, add some more carbs (low gi) and EFA at that time.
Drink just mineral and natural water (bottled), no more than a gallon and a half per day.

Not much more I can tell you since you are forcing your body to use amino acids to be converted into energy when needed. Your type of diet is all about this.
In my opinion, you will not go down to 10% in this way but just, in the process, will ruin your skin elasticity, stress your liver, kidneys and least but not last your heart!

BJJ - I didn't realize my diet was that bad. What specifically is so bad about it? Too much protein? What about the 2-3g per lb. of body weight 'rule of thumb'? I have no problem reducing my protein intake to 300g daily which equates to 1200 calories. I need to make up the additional 1000 calories through carbs and good fats.

Why do you say that i'm forcing my body to use amino acids to be converted into energy? Is this because you don't think i'm getting enough carbs/fats?

I certainly am not interested in ruining my skin, liver, kidneys or heart - I AM interested in getting down to 10% body fat. Please help me accomplish this! I have revised my diet 5 times in the past 1.5 months just to be told it sucks each time!

PS - I appreciate your feedback, I am just getting frustrated because I don't know what I should be doing, and everybody is telling me different things - i.e. increase carbs, reduce carbs, etc. etc.

I am SICK of carrying around this body fat and would LOVE to be well on my way to 10% by this June. I would GREATLY appreciate ANYBODY who can help me accomplish this goal! I am not looking for the easy way out by asking for help; I have done a ton of research, but wind up more confused then before I started because there is so much contradictory information out there!

~Frustrated

[mg1228]

BJJ - I didn't realize my diet was that bad. What specifically is so bad about it? Too much protein? What about the 2-3g per lb. of body weight 'rule of thumb'? I have no problem reducing my protein intake to 300g daily which equates to 1200 calories. I need to make up the additional 1000 calories through carbs and good fats.

Why do you say that i'm forcing my body to use amino acids to be converted into energy? Is this because you don't think i'm getting enough carbs/fats?

I certainly am not interested in ruining my skin, liver, kidneys or heart - I AM interested in getting down to 10% body fat. Please help me accomplish this! I have revised my diet 5 times in the past 1.5 months just to be told it sucks each time!

PS - I appreciate your feedback, I am just getting frustrated because I don't know what I should be doing, and everybody is telling me different things - i.e. increase carbs, reduce carbs, etc. etc.

I am SICK of carrying around this body fat and would LOVE to be well on my way to 10% by this June. I would GREATLY appreciate ANYBODY who can help me accomplish this goal! I am not looking for the easy way out by asking for help; I have done a ton of research, but wind up more confused then before I started because there is so much contradictory information out there!

~Frustrated

its easy get rid of the shakes and whey as i stated above and replace with real food---then take ur calories (2200) do a 40/40/20 split---in other words 40% of those 2200 cals come from protein 40% from low gi carbs 20% from fat---re-do ur diet to look like that and repost it--put most of the carbs earlier in the day and leave the pro/fat meals for later in the day------make sure u eat fibrous carbs too------do it like this and i guarantee it will work---i just did it----dont belive me check out my before and after in the members pics section----dont get frustrated--------people will tell u lower carbs up carbs etc...thats because thats what they prefer---and they both will work---just re-do ur macros and re-post and an expert will tweak it for ya

[gbrice75]

its easy get rid of the shakes and whey as i stated above and replace with real food---then take ur calories (2200) do a 40/40/20 split---in other words 40% of those 2200 cals come from protein 40% from low gi carbs 20% from fat---re-do ur diet to look like that and repost it--put most of the carbs earlier in the day and leave the pro/fat meals for later in the day------make sure u eat fibrous carbs too------do it like this and i guarantee it will work---i just did it----dont belive me check out my before and after in the members pics section----dont get frustrated--------people will tell u lower carbs up carbs etc...thats because thats what they prefer---and they both will work---just re-do ur macros and re-post and an expert will tweak it for ya

MG - thanks man, I appreciate you watching my thread and your ongoing help with this. I did the calculations and if I were to do a 40/40/20 split for 2200 daily calories, that would equate to 220g protein, 220g carbs, 50g fat. I am not doubting your knowledge, you CLEARLY know more than I do, but it seems a bit low in protein and a bit high in carbs for a person with significant body fat like myself (16%-18%). Almost everything i've read or heard says 2-3g of protein per lb. of body weight; at 220g i'm not even getting 1.5g per pound.

Do you think it would be at all beneficial to get bring the protein up to 300g and reduce the carbs down to 140g - thereby getting sufficient protein and reducing the risk of 'leftover' carbs. Please keep in mind that when I leave the gym, I sit an hour to get to work, sit 9 hours in an office, than another hour home - i'm sitting ALL DAY LONG and have very little energy requirements post-workout.

Please don't take what i'm saying above as argumentative; I am just very concerned with high carb intake, and not getting enough protein and losing lean mass (which I have NONE to spare, so...) - I hope you understand!

~George

[mg1228]

MG - thanks man, I appreciate you watching my thread and your ongoing help with this. I did the calculations and if I were to do a 40/40/20 split for 2200 daily calories, that would equate to 220g protein, 220g carbs, 50g fat. I am not doubting your knowledge, you CLEARLY know more than I do, but it seems a bit low in protein and a bit high in carbs for a person with significant body fat like myself (16%-18%). Almost everything i've read or heard says 2-3g of protein per lb. of body weight; at 220g i'm not even getting 1.5g per pound.

Do you think it would be at all beneficial to get bring the protein up to 300g and reduce the carbs down to 140g - thereby getting sufficient protein and reducing the risk of 'leftover' carbs. Please keep in mind that when I leave the gym, I sit an hour to get to work, sit 9 hours in an office, than another hour home - i'm sitting ALL DAY LONG and have very little energy requirements post-workout.

Please don't take what i'm saying above as argumentative; I am just very concerned with high carb intake, and not getting enough protein and losing lean mass (which I have NONE to spare, so...) - I hope you understand!

~George

no problem--in no way do u need 2-3gr per lb--this is the exact split(40/40/20) i was on even to the calories--except i did 2100 cals on off days and 2700 on WO days--and did a high carb day every week(300-350 carbs) i was on test and tren for 10 weeks during diet----but i did same cycle to get to the bfor pic aswell(just didnt know how to eat) imo, its all in the diet---by the way i didnt put that diet together---nark did---if u dont know who that is, its the guy giving free diet advice in the sticky at the top of the page---very respected guy and he is an expert--im just going off what ive learned on this site since feb.---that being said ive heard u can take 2gr pro per lb in a bulking diet never 3---.75-1 gr per lb is plenty to maintain lbm if not gain some--u could lower carbs to 200 and do alittle more pro if u want----prob wont make that much diff-------re-post it and let the experts put the final touches on it(meal timing etc.) and then give it a month u will see the results---and if theyre not what u want then repost at that point and tweak it again----id be willing to bet that 40/40/20 will do the trick---keep us posted with updates too---i was in ur shoes in feb of this year------dont forget the cardio, i did 30-45 min low intensity on tues thurs sat and if i felt like it on sun---do it at 65-70% of ur max hr (220-ur age x 65%) oh yea i work from home--so talk about sedetary---during that time i would work out in the AM then eat lunch and then take a 2 hr nap in the afternoon..dont wonder or worry how ur body will respond just do it,lol....

[gbrice75]

no problem--in no way do u need 2-3gr per lb--this is the exact split(40/40/20) i was on even to the calories--except i did 2100 cals on off days and 2700 on WO days--and did a high carb day every week(300-350 carbs) i was on test and tren for 10 weeks during diet----but i did same cycle to get to the bfor pic aswell(just didnt know how to eat) imo, its all in the diet---by the way i didnt put that diet together---nark did---if u dont know who that is, its the guy giving free diet advice in the sticky at the top of the page---very respected guy and he is an expert--im just going off what ive learned on this site since feb.---that being said ive heard u can take 2gr pro per lb in a bulking diet never 3---.75-1 gr per lb is plenty to maintain lbm if not gain some--u could lower carbs to 200 and do alittle more pro if u want----prob wont make that much diff-------re-post it and let the experts put the final touches on it(meal timing etc.) and then give it a month u will see the results---and if theyre not what u want then repost at that point and tweak it again----id be willing to bet that 40/40/20 will do the trick---keep us posted with updates too---i was in ur shoes in feb of this year------dont forget the cardio, i did 30-45 min low intensity on tues thurs sat and if i felt like it on sun---do it at 65-70% of ur max hr (220-ur age x 65%) oh yea i work from home--so talk about sedetary---during that time i would work out in the AM then eat lunch and then take a 2 hr nap in the afternoon..dont wonder or worry how ur body will respond just do it,lol....

MG - so the only major difference I see here is the fact that you were on gear. Not sure how much that would have affected fat loss, if at all. I'm on nothing at all. I guess I can't expect your results - a) everybody is different, and b) I am not taking any gear/supplements. What would you say you BF% is in the after pic?

Would you mind posting or PMing me some sample meals? I would love to learn more about this NARK diet...

I'm in a position to do cardio 5 days a week, so I expect that can only help my situation and not hurt. Man, if I can look anywhere near as ripped as you do (muscle or not) by June, i'd probably make a mistake in my pants! =)

[mg1228]

MG - so the only major difference I see here is the fact that you were on gear. Not sure how much that would have affected fat loss, if at all. I'm on nothing at all. I guess I can't expect your results - a) everybody is different, and b) I am not taking any gear/supplements. What would you say you BF% is in the after pic?

Would you mind posting or PMing me some sample meals? I would love to learn more about this NARK diet...

I'm in a position to do cardio 5 days a week, so I expect that can only help my situation and not hurt. Man, if I can look anywhere near as ripped as you do (muscle or not) by June, i'd probably make a mistake in my pants! =)

imo--i dont think the gear did much but make my wife sore for 10 weeks if u know what i mean, lol---------my bf% is prob 7-8% after-----5 days of cardio def aint a bad thing but i dont think u need all that to begin with cause remember as ur body adapts to what ur doin the fat loss will slow so at that point u can up the cardio--------as far as looking like me, i said the same thing in feb when i was looking at a before and after thread some guy posted and i shit u not i look way better now than he did then---so there ya go-----------now go work on that diet and repost it-----------if i was u i would re-post it in a new thread(maybe revised cut diet) so the experts will look at it------------1 other thing, once u start the diet take pics once a week so u can see the progress ur making-really motivating to keep it up---i still go back and look at em week by week to see the changes

[BJJ]

BJJ - I didn't realize my diet was that bad. What specifically is so bad about it? Too much protein? What about the 2-3g per lb. of body weight 'rule of thumb'? I have no problem reducing my protein intake to 300g daily which equates to 1200 calories. I need to make up the additional 1000 calories through carbs and good fats.

Why do you say that i'm forcing my body to use amino acids to be converted into energy? Is this because you don't think i'm getting enough carbs/fats?

I certainly am not interested in ruining my skin, liver, kidneys or heart - I AM interested in getting down to 10% body fat. Please help me accomplish this! I have revised my diet 5 times in the past 1.5 months just to be told it sucks each time!

PS - I appreciate your feedback, I am just getting frustrated because I don't know what I should be doing, and everybody is telling me different things - i.e. increase carbs, reduce carbs, etc. etc.

I am SICK of carrying around this body fat and would LOVE to be well on my way to 10% by this June. I would GREATLY appreciate ANYBODY who can help me accomplish this goal! I am not looking for the easy way out by asking for help; I have done a ton of research, but wind up more confused then before I started because there is so much contradictory information out there!

~Frustrated

It looks like you have found a hand already.

However, I want to poin out that you can make your organism do whatever you want if you learn how to handle the insulin and glucagon hormonal axis.

Good luck