No More Games

[Zona52]

Well, you gained a little fat in the last few months to the point you are probably 16% but no biggie, we can fix that.

Why 8 meals? That's a big commitment, why not 4,5 or 6?

Drop your protein to 240g max, maybe 220. Carbs could go to 140g split evenly over meals 1 and pre and post workout. And definitely get your fats to about 45g.

I chose that many meals because I read about thermogenesis of eating. But I'd gladly space out 5 meals in a day, can you give me some ideas on fats? What about carb cycling? So is my body complete endo or am I a mix of endo and meso? And by increasing the carbs, won't I gain weight because I'm carb sensitive (I'll gain weight just looking at ice cream ?) also why lower the protein?

[gbrice75]

I chose that many meals because I read about thermogenesis of eating.

The perceived benefit is hardly worth the effort in trying to follow a relatively unrealistic eating schedule. Eating should be enjoyable, not a chore. There is no increase in metabolism by eating several meals vs. fewer. If you eat 2000 calories (for example), your body has to metabolize 2000 calories - regardless if those 2000 calories came by 3 meals or 8.

But I'd gladly space out 5 meals in a day, can you give me some ideas on fats?

As far as what - food choices? Personally, I get enough fat just from my food (meats, etc) but I do supplement with fish oil. Otherwise, some healthy fat choices: nuts/nut butters, avacado, oily fish (salmon, bluefish, etc), egg yolk (tons of nutrients), etc. In your case, add some whole eggs to start with. Add a serving of nuts if needed, but you definitely need to get your fat intake up. 20g is dangerously low. I'd go for 45g, at least.

What about carb cycling?

What about it? Personally, I think it's the best way to drop bodyfat and maintain muscle mass, possibly even add some in the process.

So is my body complete endo or am I a mix of endo and meso?

Hard to tell from that pic alone. I'd say that you have relatively low muscle mass, and low-moderate bodyfat. If I were you, i'd probably look at lean bulking or doing a recomp.

And by increasing the carbs, won't I gain weight because I'm carb sensitive (I'll gain weight just looking at ice cream ?) also why lower the protein?

A lot of people think they're 'carb sensitive'. Chances are you're not. You're just eating the wrong stuff at the wrong times. Stem is telling you to drop the protein because it's simply unnecessary; at your LBM, 270g is overkill. You can be getting those calories from another source, and in your case, it should be FAT.

Finally, cardio - i'd do it as often as you can. 5 days a week would be great. Assuming you can only do it once a day (post workout?), mix up HIIT with moderate intensity steady state, at least 30 mins total, 45 would be great.

Hope this helps.

[Zona52]

The perceived benefit is hardly worth the effort in trying to follow a relatively unrealistic eating schedule. Eating should be enjoyable, not a chore. There is no increase in metabolism by eating several meals vs. fewer. If you eat 2000 calories (for example), your body has to metabolize 2000 calories - regardless if those 2000 calories came by 3 meals or 8.

As far as what - food choices? Personally, I get enough fat just from my food (meats, etc) but I do supplement with fish oil. Otherwise, some healthy fat choices: nuts/nut butters, avacado, oily fish (salmon, bluefish, etc), egg yolk (tons of nutrients), etc. In your case, add some whole eggs to start with. Add a serving of nuts if needed, but you definitely need to get your fat intake up. 20g is dangerously low. I'd go for 45g, at least.

What about it? Personally, I think it's the best way to drop bodyfat and maintain muscle mass, possibly even add some in the process.

Hard to tell from that pic alone. I'd say that you have relatively low muscle mass, and low-moderate bodyfat. If I were you, i'd probably look at lean bulking or doing a recomp.

A lot of people think they're 'carb sensitive'. Chances are you're not. You're just eating the wrong stuff at the wrong times. Stem is telling you to drop the protein because it's simply unnecessary; at your LBM, 270g is overkill. You can be getting those calories from another source, and in your case, it should be FAT.

Finally, cardio - i'd do it as often as you can. 5 days a week would be great. Assuming you can only do it once a day (post workout?), mix up HIIT with moderate intensity steady state, at least 30 mins total, 45 would be great.

Hope this helps.

Thanks bro this helps a bunch, what's the difference between a recomp and a lean bulk? I think I lean bulk would be good but I'm not sure how to do so, I want to be lean and big but I also want to have a flat stomach if possible. Should I throw up some more pics?

[gbrice75]

Thanks bro this helps a bunch, what's the difference between a recomp and a lean bulk? I think I lean bulk would be good but I'm not sure how to do so, I want to be lean and big but I also want to have a flat stomach if possible. Should I throw up some more pics?

A lean bulk would focus on adding mass but keeping bodyfat gains to an absolute minimum, though you can expect a slight increase. A recomp is a process whereby you slowly add lean mass whilst simultaneously reducing bodyfat. It's a slow process, but often the best in the long run because you don't wind up having to do ridiculously long/intensive bulks or cuts.

If you want to reduce bodyfat from where you're at now, I'd suggest a recomp - but with the emphasis being more on gains. If you're ok with current bodyfat (which won't look as bad once you add more mass) and wouldn't mind adding another couple percentage points, look into lean bulking.

[Zona52]

A lean bulk would focus on adding mass but keeping bodyfat gains to an absolute minimum, though you can expect a slight increase. A recomp is a process whereby you slowly add lean mass whilst simultaneously reducing bodyfat. It's a slow process, but often the best in the long run because you don't wind up having to do ridiculously long/intensive bulks or cuts.

If you want to reduce bodyfat from where you're at now, I'd suggest a recomp - but with the emphasis being more on gains. If you're ok with current bodyfat (which won't look as bad once you add more mass) and wouldn't mind adding another couple percentage points, look into lean bulking.

With a diet of 240/140/45 is leaning more towards a recomp? I think thats the route I'm lookin for right now, I've been on the fat slob side all my life and am looking for a change. If I could I'd want to be strong and bigger/ fuller at about 12% bf.