help with nutrition

[bobjack]

yesterday i did
3 sets of pullups (can only get about 4-7 reps in)
3 sets standing dumbell curls (8-12 reps)
2 sets standing barbell curls (8-12 reps)
3 sets seated cable rows (10-15 reps)
2 sets of deadlifts (6-10 reps)

i dont feel that i am overtraining. i usally feel just right the next day. bit of tightness just a tad sore it actually feels good.

taking all critique. i would love to still go atleast 5 days a week tho

[bobjack]

yeah ive already started calculating my fats ill post my total macros up at the end of the day ive already planned it and feel much better about it.

[Back In Black]

Same workout every time in terms of exercises and sets?

[bobjack]

no i mix it up when i work the same body part twice a week only exercise i do twice is pull-ups

[MrMayhem]

True, The whole 40g of protein post lifting is more for building muscle, not burning fat. Good lookin SteM

[MrMayhem]

Oh! ANd I just posted a thread called *****40 great fat burning tips***** Go check it out bobjack, see if theres any info there that can help you. Everyone else, go check it out as well, and the more experienced guys and gals, tell me if theres anything I need to tweek on there too.

[bobjack]

wow.. killed it in the gym today. taking another pic
got 3 sets of 200 lb squats 10-14 reps
got 3 sets of 350 lb leg press 12-16 reps
legs gotta be my one genetic strong point.


now sitting down and taking my 40g protein shake with a banana.

[MrMayhem]

Keep it up man.

[bobjack]

final macros for today.


1900 TOTAL CALS
219 grams of protein
190 grams of carbs.
43 grams of fats.

should i just shove in another 40g of carbs for breakfast?

[JohnnnyBlazzze]

final macros for today.


1900 TOTAL CALS
219 grams of protein
190 grams of carbs.
43 grams of fats.

should i just shove in another 40g of carbs for breakfast?

Ide try an get 30-40g more of protein and about 10g more of fat. That will put you right around the 2200 range for total cals in the day.

[bobjack]

so no more carbs? cause i find it easier to get in the fats and proteins

[JohnnnyBlazzze]

so no more carbs? cause i find it easier to get in the fats and proteins

The carb amount you mentioned above is fine. You want to focus your carb intake around your workouts and in the AM, the carbs will restore your glycogen that you have depleted during your workouts. If you're finished working out for the day an have already consumed your PWO meal then there is no reason for carbs in later meals while cutting.

[n00bs]

Thats no where near correct.

[n00bs]

Sorry thats total bro science, his workouts are not depketing his glycogen and its better for his insulin resistance he may have if he consunes majority of his cals post workout carbs included.

[JohnnnyBlazzze]

Sorry thats total bro science, his workouts are not depketing his glycogen and its better for his insulin resistance he may have if he consunes majority of his cals post workout carbs included.

That's what i'm suggesting that his carbs are consumed around his workout. i.e. post/pre. I stated that his carbs for the day, which is 190gs is good enough if he has focused consuming them around his workouts. He asked if he should shove in another 40g of carbs and I take it as this is his last meal to meet his calorie goals in which I recommended shoving in more protein and small amount of fat vice extra carbs.

With complex carbs PWO he can ensure maximum muscle glycogen replenishment and minimal fat storage. Should have had better word choice in terms of using "depleted" but glycogen spent none the less.

[bobjack]

yeah i ate more carbs for breakfast just now.

55g carbs was hard for me to finish it -.-

[JohnnnyBlazzze]

There's 54g in 1 cup of oats. There's a sticky called Bodybuilding Foods Macro Chart you can check out if you find yourself running slim on ideas for carbs.

[bobjack]

i made protein pancakes.
3/4 cup dry oats 41-42g carbs
1 1/2 scoop whey protein (my whey has 9g carbs per scoop) 13-14g carbs
and the syrup i used has 6g carbs so rly closer to 60g of carbs i wrote it down somwhere

almost all my carbs come from oats (im not counting the green stuff)

[akali]

theyre tasty but if you are hardcore and have messed up taste buds like me (drink black coffee, teas, etc high taste tolerance ) i drop all my oats and have 2 scoops whey 1/2 cup eggwhites ;p its not that bad either! in case you need to restrict carbs

[busybody]

welcome bobjack.
and 100 lost? great job man. I can't imagine what that must feel like. you must feel soooo good.
props man.
lets see. it looks like youre learning with the diet end. you've got a good start.
some of what was said prior is right. if you cut way down on your intake, your metabolism
will slow way down. and I'm a little confused...I saw you posted workouts but I saw nothing about
cardio? please post about what cardio work you are doing.
and you mentioned that you are stuck at 195. if you aren't doing cardio, then this will help greatly
to pick that metabolism up. your metabolism doesn't get a choice if you force it to work,
and doing cardio will pick it up. doing cardio everyday, or doing split days
with two cardio sessions will get that energy burn moving. I like to do some cardio
prior to each workout (to get my body warmed up and get some energy burnt),
and then after to get that fat moving. And on my days off, I like to do 1 or two
cardio sessions. if you can do a split, do one in the am and then one at night.
this will keep the body reacting.

And I didn't see you post anyting about casein protein. you said you take in whey
before bed. casein protein is a more slow digesting protein and is what you should be
taking in at night. whey is much better for that intial high protein blood level.
look into this. might help if whey is the only thing protein-wise you have been taking in.

and if you are feeling good at the gym and your weights are going up, then you know
that you are taking in at least what you need to get a good workout.
i know you are probably scared to death about getting that weight back,
but like some of the members have said, dont be scared to eat a little extra or
a little less. play with your intake. dont worry, you wont magically gain back back 50 lbs
if you are trying stuff out. feel it out. you'll figure it out after you play a little and
dial in those macro levels. I can't remember if anyone said it, but that 40-40-20 split
is a good starting point. 40 percent protein, 40 percent carbs, and 20 percent fat.

you've got a great start man. and props again, because you've already done some
serious work. update us and let us know how it's going.

[bobjack]

thanks for the compliments, i usually do 20 mins of moderate cardio after every weight session
also on off days i do HIIT when i wake up before eating. along with moderate cardio later in the day.

[bobjack]

3/4 cup oats (dry) 41g carbs -8g protein - 5g fat
1 whole egg + 2 egg whites - 130 cals - 14g protein - 5g fat
whey protein (1 1/12 scoop) - 180 cals -13g carbs - 30g protein - 2g fat
sugar free syrup - 40 cals -9g carb
fish oil supp - 20 cals - 2g fat
prtein shake -130 cals -20g protein - 11g carbs
plain oats (1/2 cup dry) - 150 cals - 5g protein - 27g carbs -3g fat
brown rice 1 cup dry - 300 cals - 6g protein -68g carbs
baked fish - 300 calls - 64g protein - 4g fat
pistatious - 140 cals - 5g protein - 6g carbs - 11g fat
protein shake 2 1/2 scoop (casein) -290 cals - 50g protein 15g carbs -4g fat

total

1940 cals
202g protein
200g carbs
38g fat

yeah.. not bad could have been spot on today my stomach is getting used to eating more but i had complications.
car wouldin't crank up after leaving the gym. got stranded for 2 hours. shit happens. oh well.

[bobjack]

3178 is my TDEE apparently. so -500 would be my optimal cut? sounds excessive to me to eat 2.6k cals on a cut.

[bobjack]

macros for today. was on road all day had to make due. no workout today.

total - 2075 cals
257g protein
165g carbs
54g fats

[bobjack]

macros for today closest i have come to my goals. again felt too full all day to eat any more then that.

2050 calories
220g protein
200g carbs
46g fats

[bobjack]

macros for today, even better =]

2091 calories
220g protein
195g carbs
58g fats

[bobjack]

2350 total calories
245g protein
221g carbs
59g fats

pretty DAMN close if u ask me.

also i realize this is turning into a log :s

[bobjack]

1 week past. still 195, ill give it another week

guessing its because im carbing back up now, be4 i was probably only getting around 50-75 carbs a day

[Back In Black]

Why did you jump up by 300cals yesterday?

[bobjack]

2300 x .40 = 920 divided by 4 = 230g Protein
2300 x .40 = 920 divided by 4 = 230g Carbs
2300 x .20 = 460 divided by 9 = 51g Fats

that is what im shooting for, before yesterday i could not stomach that much food.

[Back In Black]

Well, your lack of weight loss is probably telling you something. I think you were better where you were 2000-2100cals with your stats.

[bobjack]

yeah probably. i'll adjust.

either way tho going over by 300 cals on one day still wouldin't be the reason i lost no weight this week, 1 lb = 3600 cals?

[Back In Black]

yeah probably. i'll adjust.

either way tho going over by 300 cals on one day still wouldin't be the reason i lost no weight this week, 1 lb = 3600 cals?

It's a simplistic calculation. 1lb of FAT is approx 3600 cals so you would need to burn that much just from fat to lose 1lb.

Having a sudden jump, even by 300cals, can do funny things to a body. My cheat meal contains approx 1000 cals but it can make me heavier by 3-4lbs overnight.

[bobjack]

yeah i noticed it to be honest. i was 193, the day i ate a bit over on i weighed 197 before bed. weight has been fluctuating a lot

[akali]

Do what i suggested man , i know im fairly new at the game too but my diet has slacked at all yet, Print out the Perfect Ideal day in terms of macros and meals. Then everyday try to eat identical. some days will be different but sub it into your diet. For example every day i eat the same, some days there might not be Chicken breast here, so i will eat the equalivent in terms of Steak Or Tuna, Etc. Without my diet printed out on my fridge i would have heaps of troubles remembering what portions and what to eat next ! Keeep up the good work.

[bobjack]

today. felt i did better.

2015 calories
199g protein
190g carbs
50g fats

gonna stick between 2000-2100 this whole week and see how it goes!

[JohnnnyBlazzze]

Weigh yourself the same time everyday which I would recommend would be in the AM upon waking. I'm always about 4-5lbs heavier before I go to bed then compared to in the morning, weight flux's a lot throughout the day.

[bobjack]

yeah i do, but even in the AM i fluctuate

yesterday 193, today 195

and atm before bed i weigh 198 :s

[JohnnnyBlazzze]

You fluctuate in the AM? Weigh yourself once a week and go off that. For example just weigh yourself every monday right when you wake up. If you weigh yourself everyday you're going to drive yourself nuts.

[bobjack]

yeah i do. and yeah it does its confusing and frustrating bc after 7 weeks now i keep seeing that 195 :s