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

[novastepp]

Hi Nova,

Thanks for taking the time to respond mate, I really appreciate it. To be honest I sort of guessed you'd need a little more from my end - I have been reading alot of great stuff on here about LBM, different methods of calculation, TDEE etc. I also checked out the post on the 'Members pictures' thread re BF% and based on those pics, I'm in the 20-25% region. So LBM is probably around 180lbs.

That being said, I had a DEXA scan not too long ago and should have the results next week, along with full blood work.

You probably deal more with getting guys from 15 down to 10 and 10 down to 6% BF and I understand that is probably more in depth however in my case, and as a starter, if I can effectively cut to around 15% without compromising lean mass, I'm happy.

What do you reckon?

Cheers bud,
Mike

I reckon that you need to eat a solid ~2500 calorie diet for a few weeks using a 40/40/20 protein/carb/fat split. You should start to see a reduction in body fat in that time.

Keep training intensity high. 1. so you can keep and grow your lean body mass. 2. if you start to lose strength during that 3 weeks you can add in a few hundred calories so we dont reduce your LBM.

Cutting and bulking are a slow and steady process, but guys say its "hard" only when their diet isnt on point. YOU CAN DO IT!

Write down your goal. And write down steps to achieving that goal. Then DO THOSE THINGS!



What are your 4 favorite protein sources, your 4 favorite carbohydrate sources, and your favorite fat sources?

We can create a diet with those.

[MikeyMoo]

I reckon that you need to eat a solid ~2500 calorie diet for a few weeks using a 40/40/20 protein/carb/fat split. You should start to see a reduction in body fat in that time.

Keep training intensity high. 1. so you can keep and grow your lean body mass. 2. if you start to lose strength during that 3 weeks you can add in a few hundred calories so we dont reduce your LBM.

Cutting and bulking are a slow and steady process, but guys say its "hard" only when their diet isnt on point. YOU CAN DO IT!

Write down your goal. And write down steps to achieving that goal. Then DO THOSE THINGS!



What are your 4 favorite protein sources, your 4 favorite carbohydrate sources, and your favorite fat sources?

We can create a diet with those.

Ok so...

In terms of training - is my current pattern of "I lift 5 days a week with cardio at weekends and twice PWO during the week. Most session are no more than 90mins between 12 - 2pm." intense enough?

Re food - I'll eat anything (and everything) which is the root of all my problems! In terms of proteins I eat meat, fish, eggs, broccoli, and supp with ON Gold Standard. Carbs is potatoes, pasta, rice and bread (my nemesis!!) Fats: Cheeeeeeeese, milk (anything dairy tbh), processed deli meats, chocolate.

I've recently cut out alot of the carbs and chocolate.

[novastepp]

Ok so...

In terms of training - is my current pattern of "I lift 5 days a week with cardio at weekends and twice PWO during the week. Most session are no more than 90mins between 12 - 2pm." intense enough?

Re food - I'll eat anything (and everything) which is the root of all my problems! In terms of proteins I eat meat, fish, eggs, broccoli, and supp with ON Gold Standard. Carbs is potatoes, pasta, rice and bread (my nemesis!!) Fats: Cheeeeeeeese, milk (anything dairy tbh), processed deli meats, chocolate.

I've recently cut out alot of the carbs and chocolate.

What is your training like? Can you give me an example of a workout?

Make sure you are going all out and not short changing yourself in the gym. We eat and sleep to repair the damage we have done, so don't do half-assed damaging.

Okay so now for the diet. Set up a plan where you are eating 5-6 meals throughout the day, preferably 2-4 hours apart. Keep protein as a staple in each meal, and incorporate a pro/fat meal either first thing in the morning, before bed, or not at all.

If you're going to run something ~2500 cals, then shoot for ~400 cals in 6 meals or ~500 cals in 5 meals.

Create a meal plan. I want you to pick the foods that you want and the timing that works for you, but please include it here when you are done and we can discuss it.

[MikeyMoo]

What is your training like? Can you give me an example of a workout?

Make sure you are going all out and not short changing yourself in the gym. We eat and sleep to repair the damage we have done, so don't do half-assed damaging.

Okay so now for the diet. Set up a plan where you are eating 5-6 meals throughout the day, preferably 2-4 hours apart. Keep protein as a staple in each meal, and incorporate a pro/fat meal either first thing in the morning, before bed, or not at all.

If you're going to run something ~2500 cals, then shoot for ~400 cals in 6 meals or ~500 cals in 5 meals.

Create a meal plan. I want you to pick the foods that you want and the timing that works for you, but please include it here when you are done and we can discuss it.

Cant post my reply - it's being blocked because of spam??? No mention of any words on the list that they suggest...

[MikeyMoo]

What is your training like? Can you give me an example of a workout?

Make sure you are going all out and not short changing yourself in the gym. We eat and sleep to repair the damage we have done, so don't do half-assed damaging.

Okay so now for the diet. Set up a plan where you are eating 5-6 meals throughout the day, preferably 2-4 hours apart. Keep protein as a staple in each meal, and incorporate a pro/fat meal either first thing in the morning, before bed, or not at all.

If you're going to run something ~2500 cals, then shoot for ~400 cals in 6 meals or ~500 cals in 5 meals.

Create a meal plan. I want you to pick the foods that you want and the timing that works for you, but please include it here when you are done and we can discuss it.

Typical Monday is Chest (not at the minute with shoulder surgery recovery and rehab): flat bench, incline and decline press; DB flys, DB pullover, machine / cable flys. Workout time approx 45 - 60 mins. Normally empty afterwards.

As I'm injured, it's been all ROM exercises, core and cardio lately. Today for example was 20 mins of stretching, ROM and scapula setting with the shoulder. Cardio after which was 20 mins @ 5 mph full incline on the treadmill followed by 20 mins HIIT on the bike medium level. 160 -170 bpm and really good sweat on.

In terms of a meal plan, how much would I need to adapt my example daily intake mentioned earlier in this thread...

"2 x weetabix for breakfast; either fruit/ nuts and a shake mid morning; wholemeal sandwich for lunch; mid afternoon shake; sweet potato, chicken and veg for dinner."

[novastepp]

Typical Monday is Chest (not at the minute with shoulder surgery recovery and rehab): flat bench, incline and decline press; DB flys, DB pullover, machine / cable flys. Workout time approx 45 - 60 mins. Normally empty afterwards.

As I'm injured, it's been all ROM exercises, core and cardio lately. Today for example was 20 mins of stretching, ROM and scapula setting with the shoulder. Cardio after which was 20 mins @ 5 mph full incline on the treadmill followed by 20 mins HIIT on the bike medium level. 160 -170 bpm and really good sweat on.

In terms of a meal plan, how much would I need to adapt my example daily intake mentioned earlier in this thread...

"2 x weetabix for breakfast; either fruit/ nuts and a shake mid morning; wholemeal sandwich for lunch; mid afternoon shake; sweet potato, chicken and veg for dinner."

You are short changing yourself if you can perform that may sets on chest. I realize you are injured and that should take precedence over "usual" lifting. But if you are lifting to the point where another rep cannot be performed, I don't think you will have the ability to perform that many sets on chest. Try hitting failure on your first couple of sets and rest only between 60-90 seconds between sets and exercises. That will up the intensity and benefit of your training greatly.

If you train hard like this, you will also want to be sure you are giving yourself enough rest between workouts. SO every other day training is a good start.

As far as your diet...honestly, it stinks.

Look at the stickys or even this thread where sample diets are given and produce something with more substance.

Meal times, protein & carb & fat amounts, food choices, etc.

[MikeyMoo]

You are short changing yourself if you can perform that may sets on chest. I realize you are injured and that should take precedence over "usual" lifting. But if you are lifting to the point where another rep cannot be performed, I don't think you will have the ability to perform that many sets on chest. Try hitting failure on your first couple of sets and rest only between 60-90 seconds between sets and exercises. That will up the intensity and benefit of your training greatly.

If you train hard like this, you will also want to be sure you are giving yourself enough rest between workouts. SO every other day training is a good start.

As far as your diet...honestly, it stinks.

Look at the stickys or even this thread where sample diets are given and produce something with more substance.

Meal times, protein & carb & fat amounts, food choices, etc.

Re training - I will adopt this strategy once I'm back lifting properly again. Using this technique, how many times should I be hitting each body part per week? And, given I only have 90 mins per day, how many body parts should I try to incorporate per session?

Re diet - yes, I thought as much tbh. I'll do some reading then and see if I can put together something that's more in-line with my weight, my goals, and my training needs.

Cheers pal,
M

[novastepp]

Re training - I will adopt this strategy once I'm back lifting properly again. Using this technique, how many times should I be hitting each body part per week? And, given I only have 90 mins per day, how many body parts should I try to incorporate per session?

Re diet - yes, I thought as much tbh. I'll do some reading then and see if I can put together something that's more in-line with my weight, my goals, and my training needs.

Cheers pal,
M

Let me know what you find regarding the diet. I'd be happy to take a look.

In regard to training. Hit each body part once a week. Keep training intense and don't be afraid to find failure in your lifts. For example, when doing DB chest presses, don't stop at a number...stop when that weight stalls and you do EVERYTHING you can to finish the lift, but you fail. Too many guys stop when its gets really hard, but don't have the balls to TRY again, who cares if they fall? Everything does eventually.