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

[Deltasaurus]

Question:

How important is it to keep carbs and fats separate in my diet? I am trying to bulk without putting on too much fat. When I add up my calories, a lot of my meals have a pretty even balance of protein, carbs and fat.

For example, one of my meals is tuna salad on wheat bread plus cottage cheese mixed with protein powder. I understand that according to some of the diets I've seen, this would make for a good P+F meal if I took out the bread. Will this make a big difference?

The Pro/Fat concept got shattered pretty much. So as long as they are in Moderate amounts of each you'll be ok and from what you said seems like thats the case. also im pretty sure thats what Stepp or Nark is going to say. On a side note unless you really like bread IMO there a much better carb choices out there. Post up your whole diet with marco's if u want really good help.

^To continue with that last question, another meal I really like is a steak with a sweet potato and a protein shake to wash it down. Will the combination of the sweet potato and the fat from the steak cause me to gain more fat than muscle in this meal?

Its fine as long as it is not super fatty steak which i doubt it is, like i said in moderation its fine. But the protein shake to wash it down could be to much protein IMO but. im sure when they have the time the Guru's will chime in, so thats just my 2 cents but u can see what they say.
But the Key is Moderation, as long as it fits in your Marco you should be alright, just dont gorge.

[novastepp]

Question:

How important is it to keep carbs and fats separate in my diet? I am trying to bulk without putting on too much fat. When I add up my calories, a lot of my meals have a pretty even balance of protein, carbs and fat.

how my diet works. plus i take my total cals needed for a day, divide by 7, and divide my cals accordingly. 60g pro/30-40g carbs/10g fat...that's a rough guess, and it totally depends on what kind of meat i am using. with chicken its lower on the fat and with steak or beef its higher.

For example, one of my meals is tuna salad on wheat bread plus cottage cheese mixed with protein powder. I understand that according to some of the diets I've seen, this would make for a good P+F meal if I took out the bread. Will this make a big difference?

a difference to what? just use fat free cottage cheese, problem solved...assuming there is even a problem.

^To continue with that last question, another meal I really like is a steak with a sweet potato and a protein shake to wash it down. Will the combination of the sweet potato and the fat from the steak cause me to gain more fat than muscle in this meal? i eat steak and sweet potato 3-4 times a day. potatoes for me in every meal except my first meal of everyday.

you are thinking that fats and carbs together means fat gain, which is obviously just not true and not how teh body works. if you plan a diet correctly you will be offering a correct amount of daily calories, and THAT is what will cause fat gain if incorrect; not carbs and fats. keep foods clean and you should be fine.

[novastepp]

I'm going to break my one candle rule and post up my current diet without macros.

I feel like many see me post up critiques for all these diets and they see me do this without knowing what my diet looks like. So here it is, I will add values later, but I am in between grad classes today and I feel like talking diet, not health information systems.

Pro/Carb/Fat...

Meal 1:

2 cups skim milk
2 scoops whey protein
1 cup fat free cottage cheese + splenda + cinnamon

76/40/2
Totals: 482cals

my first meal of the day can really bog me down and make it hard for me to eat 2.5 hours later. SO i myself do resort to whey, and milk. However, I feel teh benefits of whey+casein are not only documented, but beneficial to me.

Meal 2; 2.5 hours later:

12oz eye round steak
2 medium red potatoes

68/48/24
Totals: 680cals

this meal sums up my diet. I aim for about 50-60g protein in each meal and about 40g carbs.

Meal 3; 2.5 hours later:

16oz pork chops
one medium sweet potato

72/48/16
Totals 624cals

This is the time of day where I either feel like a bunny in heat, or i get sluggish, I down as much meat as i can at this point and try to stay a little active so i can survive without a nap. Naps destroy my diet because i always end up sleeping for 3-4 hours...


Meal 4; 2.5-3 hours later; pre workout

12oz eye round steak
2 medium red potatoes

68/48/24
Totals: 680cals

I also will mix powerade zero + 5g creatine +10g BCAA's. I sip this before i hit the gym, sip a little during my workout (but i mainly drink water when i lift) and i finish the drink after i train.

Meal 5; PWO (probably 15 or so minutes after I finish lifting)

2 cups skim milk
2 scoops whey
1-2 cups of fat free cottage cheese + cinnamon + splenda

76/40/2
Totals: 482cals (calculated with just one cup of cottage cheese)

Meal 6; 1.5 hours after PWO

12oz beef or steak
medium sweet potato

68/48/24
Totals: 680cals

This meal is sometimes hard to stomach, but it's all about recovery, so I lay down and take my time eating here.

Meal 7; before bed

12-16oz flat iron steak
2 cups green beans
1Tbsp natty peanut butter

74/24/28
Totals 644cals

I enjoy food before bed, so sometimes I throw in an apple as well.


Daily Totals:
Pro-502g
Carb-296g
Fat-120g
Cals-4,272kcals


*This is the gist. Certain days require different foods. For example, on thursdays i'm on campus for 6 hours, so i just bake an enitre bag of chicken breasts with me and 5-6 red potatoes. But the amount of protein and carbs consumed stays relatively the same.

I brew hot tea in between every meal that I can. I have quite teh stock pile of teas and I enjoy them with my meals. They also help slow blood sugar spikes if that is something you need to worry about with your diet. I drink tea because of the anti-o's, the flavanoids, and the health benefits... plus i enjoy it.

If it is an off day, I will just eat 10-12oz meat and potatoes in place of my PWO meal, and other meals move to an appropriate time. The appropriate time is 2.5 hours in between meals. The longest I like to go without food is 3 hours in between meals. I aim for 8-9 hours of sleep a night, and if I wake up to use the restroom I will sometimes drink some milk.

Also, I eat about 4 cups of broccoli a day. In meals 2 and 3 i will eat about two florettes or a cup in each meal. I use it to help keep me regular. This isn't really an issue because i eat teh skin on my potatoes as well.

Supplements I consume:

Meal 1: multivitamin + 2 g vitamin c
Meal 2: b-complex vitamin +400mcg chromium
Meal 3: 200mg ALA
Meal 4: n/a
PWO: 3g vitamin c + 400iu vitamin E
Meal 6: b-complex vitamin + 400mcg chromium
Before Bed: 3g Vitamin C


Currently I am

5'9"
212lbs
Hovering around the 10%bf mark
I am bulking, naturally, and I hope to bulk until March or April.
My goal is to reach 225lbs and stay under 12-13%bf.

I cut down around 8%bf for the summer and I have been bulking for 4 weeks. I have gained about 8 pounds since I started bulking, and I hope to continue to gain weight at a rate of 1-2 pounds per week.

If you have any questions or comments let me know. Again, I will add macros and specific numbers later when I have time at home.

[novastepp]

I'm going to break my one candle rule and post up my current diet without macros.

I feel like many see me post up critiques for all these diets and they see me do this without knowing what my diet looks like. So here it is, I will add values later, but I am in between grad classes today and I feel like talking diet, not health information systems.

Pro/Carb/Fat...

Meal 1:

2 cups skim milk
2 scoops whey protein
1 cup fat free cottage cheese + splenda + cinnamon

76/40/2
Totals: 482cals

my first meal of the day can really bog me down and make it hard for me to eat 2.5 hours later. SO i myself do resort to whey, and milk. However, I feel teh benefits of whey+casein are not only documented, but beneficial to me.

Meal 2; 2.5 hours later:

12oz eye round steak
2 medium red potatoes

68/48/24
Totals: 680cals

this meal sums up my diet. I aim for about 50-60g protein in each meal and about 40g carbs.

Meal 3; 2.5 hours later:

16oz pork chops
one medium sweet potato

72/48/16
Totals 624cals

This is the time of day where I either feel like a bunny in heat, or i get sluggish, I down as much meat as i can at this point and try to stay a little active so i can survive without a nap. Naps destroy my diet because i always end up sleeping for 3-4 hours...


Meal 4; 2.5-3 hours later; pre workout

12oz eye round steak
2 medium red potatoes

68/48/24
Totals: 680cals

I also will mix powerade zero + 5g creatine +10g BCAA's. I sip this before i hit the gym, sip a little during my workout (but i mainly drink water when i lift) and i finish the drink after i train.

Meal 5; PWO (probably 15 or so minutes after I finish lifting)

2 cups skim milk
2 scoops whey
1-2 cups of fat free cottage cheese + cinnamon + splenda

76/40/2
Totals: 482cals (calculated with just one cup of cottage cheese)

Meal 6; 1.5 hours after PWO

12oz beef or steak
medium sweet potato

68/48/24
Totals: 680cals

This meal is sometimes hard to stomach, but it's all about recovery, so I lay down and take my time eating here.

Meal 7; before bed

12-16oz flat iron steak
2 cups green beans
1Tbsp natty peanut butter

74/24/28
Totals 644cals

I enjoy food before bed, so sometimes I throw in an apple as well.


Daily Totals:
Pro-502g
Carb-296g
Fat-120g
Cals-4,272kcals


*This is the gist. Certain days require different foods. For example, on thursdays i'm on campus for 6 hours, so i just bake an enitre bag of chicken breasts with me and 5-6 red potatoes. But the amount of protein and carbs consumed stays relatively the same.

I brew hot tea in between every meal that I can. I have quite teh stock pile of teas and I enjoy them with my meals. They also help slow blood sugar spikes if that is something you need to worry about with your diet. I drink tea because of the anti-o's, the flavanoids, and the health benefits... plus i enjoy it.

If it is an off day, I will just eat 10-12oz meat and potatoes in place of my PWO meal, and other meals move to an appropriate time. The appropriate time is 2.5 hours in between meals. The longest I like to go without food is 3 hours in between meals. I aim for 8-9 hours of sleep a night, and if I wake up to use the restroom I will sometimes drink some milk.

Also, I eat about 4 cups of broccoli a day. In meals 2 and 3 i will eat about two florettes or a cup in each meal. I use it to help keep me regular. This isn't really an issue because i eat teh skin on my potatoes as well.

Supplements I consume:

Meal 1: multivitamin + 2 g vitamin c
Meal 2: b-complex vitamin +400mcg chromium
Meal 3: 200mg ALA
Meal 4: n/a
PWO: 3g vitamin c + 400iu vitamin E
Meal 6: b-complex vitamin + 400mcg chromium
Before Bed: 3g Vitamin C


Currently I am

5'9"
212lbs
Hovering around the 10%bf mark
I am bulking, naturally, and I hope to bulk until March or April.
My goal is to reach 225lbs and stay under 12-13%bf.

I cut down around 8%bf for the summer and I have been bulking for 4 weeks. I have gained about 8 pounds since I started bulking, and I hope to continue to gain weight at a rate of 1-2 pounds per week.

If you have any questions or comments let me know. Again, I will add macros and specific numbers later when I have time at home.

I realize now that I am shooting waaay to high on my protein intake. I am going to try and add in more carbs for the excess protein intake. Also, I am going to use less steak and more chicken and tuna, to help slightly lower my fat content, i don't like how high it is. But at this time, this is what I've been eating daily.

[Deltasaurus]

I realize now that I am shooting waaay to high on my protein intake. I am going to try and add in more carbs for the excess protein intake. Also, I am going to use less steak and more chicken and tuna, to help slightly lower my fat content, i don't like how high it is. But at this time, this is what I've been eating daily.

you do know exactly what your doing, but i a side note i read in a few studies, that naturally is very rare to put on more than 1% of your body weight in a month?<--of Muscle. what is your opinion on this? for example, say a person put on 10lbs of solid muscle they would have actaully gained 14-15lbs because the extra water storage as well as gylcogen in the muscle. what are your thoughs on this? not sure if this is , is so sorry

[novastepp]

you do know exactly what your doing, but i a side note i read in a few studies, that naturally is very rare to put on more than 1% of your body weight in a month?<--of Muscle. what is your opinion on this? for example, say a person put on 10lbs of solid muscle they would have actaully gained 14-15lbs because the extra water storage as well as gylcogen in the muscle. what are your thoughs on this? not sure if this is , is so sorry

I believe the golden mark is 8lbs a year. But tissue builds in correspondence with everything else. vascularity, fat tissue, connective tissue. So if you gain 5lbs, that is probably 2 pounds of muscle.

I don't know that there is a set point, but that is all determined by genetics. My genetics are garbage. Harder than hell to build a chest, lats lag, i'm a mess

[Deltasaurus]

I believe the golden mark is 8lbs a year. But tissue builds in correspondence with everything else. vascularity, fat tissue, connective tissue. So if you gain 5lbs, that is probably 2 pounds of muscle.

I don't know that there is a set point, but that is all determined by genetics. My genetics are garbage. Harder than hell to build a chest, lats lag, i'm a mess

Have some what of the same problem. Great Tri's and Delts=like to do chest's work for him LOL. I am slowy tuning things and Correcting the Problem though.
where i go 4 info from he said 12lbs-to-24lbs for Someone with awsome Gene's and Optimal growth conditions but most likely only the 1st year bummer.
Im starting to do HIIT for 3 miles or slightly less ED except Rest and maybe Leg days(considering doing it on leg day since im not building legs just maintain) but i've do it so far for about a week and i can say it seems to be making a huge differnce,Whats your thoughts on this do i need to bump anything?
IMO i think im good i just eat half of breakfast then wait 20-30mins do HIIT then eat the rest.

[I_Want_Abs]

I'm going to break my one candle rule and post up my current diet without macros.

I feel like many see me post up critiques for all these diets and they see me do this without knowing what my diet looks like. So here it is, I will add values later, but I am in between grad classes today and I feel like talking diet, not health information systems.

Pro/Carb/Fat...

Meal 1:

2 cups skim milk
2 scoops whey protein
1 cup fat free cottage cheese + splenda + cinnamon

76/40/2
Totals: 482cals

my first meal of the day can really bog me down and make it hard for me to eat 2.5 hours later. SO i myself do resort to whey, and milk. However, I feel teh benefits of whey+casein are not only documented, but beneficial to me.

Meal 2; 2.5 hours later:

12oz eye round steak
2 medium red potatoes

68/48/24
Totals: 680cals

this meal sums up my diet. I aim for about 50-60g protein in each meal and about 40g carbs.

Meal 3; 2.5 hours later:

16oz pork chops
one medium sweet potato

72/48/16
Totals 624cals

This is the time of day where I either feel like a bunny in heat, or i get sluggish, I down as much meat as i can at this point and try to stay a little active so i can survive without a nap. Naps destroy my diet because i always end up sleeping for 3-4 hours...


Meal 4; 2.5-3 hours later; pre workout

12oz eye round steak
2 medium red potatoes

68/48/24
Totals: 680cals

I also will mix powerade zero + 5g creatine +10g BCAA's. I sip this before i hit the gym, sip a little during my workout (but i mainly drink water when i lift) and i finish the drink after i train.

Meal 5; PWO (probably 15 or so minutes after I finish lifting)

2 cups skim milk
2 scoops whey
1-2 cups of fat free cottage cheese + cinnamon + splenda

76/40/2
Totals: 482cals (calculated with just one cup of cottage cheese)

Meal 6; 1.5 hours after PWO

12oz beef or steak
medium sweet potato

68/48/24
Totals: 680cals

This meal is sometimes hard to stomach, but it's all about recovery, so I lay down and take my time eating here.

Meal 7; before bed

12-16oz flat iron steak
2 cups green beans
1Tbsp natty peanut butter

74/24/28
Totals 644cals

I enjoy food before bed, so sometimes I throw in an apple as well.


Daily Totals:
Pro-502g
Carb-296g
Fat-120g
Cals-4,272kcals


*This is the gist. Certain days require different foods. For example, on thursdays i'm on campus for 6 hours, so i just bake an enitre bag of chicken breasts with me and 5-6 red potatoes. But the amount of protein and carbs consumed stays relatively the same.

I brew hot tea in between every meal that I can. I have quite teh stock pile of teas and I enjoy them with my meals. They also help slow blood sugar spikes if that is something you need to worry about with your diet. I drink tea because of the anti-o's, the flavanoids, and the health benefits... plus i enjoy it.

If it is an off day, I will just eat 10-12oz meat and potatoes in place of my PWO meal, and other meals move to an appropriate time. The appropriate time is 2.5 hours in between meals. The longest I like to go without food is 3 hours in between meals. I aim for 8-9 hours of sleep a night, and if I wake up to use the restroom I will sometimes drink some milk.

Also, I eat about 4 cups of broccoli a day. In meals 2 and 3 i will eat about two florettes or a cup in each meal. I use it to help keep me regular. This isn't really an issue because i eat teh skin on my potatoes as well.

Supplements I consume:

Meal 1: multivitamin + 2 g vitamin c
Meal 2: b-complex vitamin +400mcg chromium
Meal 3: 200mg ALA
Meal 4: n/a
PWO: 3g vitamin c + 400iu vitamin E
Meal 6: b-complex vitamin + 400mcg chromium
Before Bed: 3g Vitamin C


Currently I am

5'9"
212lbs
Hovering around the 10%bf mark
I am bulking, naturally, and I hope to bulk until March or April.
My goal is to reach 225lbs and stay under 12-13%bf.

I cut down around 8%bf for the summer and I have been bulking for 4 weeks. I have gained about 8 pounds since I started bulking, and I hope to continue to gain weight at a rate of 1-2 pounds per week.

If you have any questions or comments let me know. Again, I will add macros and specific numbers later when I have time at home.

Hey Nova, I was just reading back through this thread and I noticed your diet and have a question about it.

Adding up your daily macro's they work out to be at a ratio of about 47/27/25 Pro/Carb/Fat (For some reason there is a 1% error in my caculations lol).
Just wondering why you use this ratio? I thought yourself and Nark advised a 40/40/20 ratio was optimal?


Also just to add to my diet. Over the last 2 weeks I have been feeling really tired and a bit slow on my high carb days, and have also been getting sharp pains in my stomach after some of my later meals. Now the progress is going well, I am loosing BF and looking great but I dont like the feelings i'm getting from my body so I have been doing a bit of remodeling to my "high days"
Instead of keeping protein and fat constant, I am going to use your version of cycling Nark (but only on the high days ), and basicaly keep a 40/40/20 ratio on my high days. Cals will still be at about 3600 - as they have been (about 600 over maintenance) while on my lower days keeping pro/fat at maintenace level and dropping carbs to only 20g per meal as I have been doing.

All in all the cals will remain very much the same as I am basicaly taking cals from my carb alotment and adding them to my protein so they even out at a 1:1 ratio with each other. I have a feeling my body didn't like processing that many heavy carbs in each sitting, so hopefully this little modification will help!

[novastepp]

Hey Nova, I was just reading back through this thread and I noticed your diet and have a question about it.

Adding up your daily macro's they work out to be at a ratio of about 47/27/25 Pro/Carb/Fat (For some reason there is a 1% error in my caculations lol).
Just wondering why you use this ratio? I thought yourself and Nark advised a 40/40/20 ratio was optimal?


Also just to add to my diet. Over the last 2 weeks I have been feeling really tired and a bit slow on my high carb days, and have also been getting sharp pains in my stomach after some of my later meals. Now the progress is going well, I am loosing BF and looking great but I dont like the feelings i'm getting from my body so I have been doing a bit of remodeling to my "high days"
Instead of keeping protein and fat constant, I am going to use your version of cycling Nark (but only on the high days ), and basicaly keep a 40/40/20 ratio on my high days. Cals will still be at about 3600 - as they have been (about 600 over maintenance) while on my lower days keeping pro/fat at maintenace level and dropping carbs to only 20g per meal as I have been doing.

All in all the cals will remain very much the same as I am basicaly taking cals from my carb alotment and adding them to my protein so they even out at a 1:1 ratio with each other. I have a feeling my body didn't like processing that many heavy carbs in each sitting, so hopefully this little modification will help!

I know I have a lot of fat in that diet. I had to sort out my protein sources. The fat was coming from my actual protein sources (beef, steak, pork chops). So I had to reevaluate and substitute chicken into more meals than I would have initially wanted/liked. But in the grand scheme of things I still eat steak when I want and beef at times.

Your idea of the carb/protein replacement is a good one, but don't overdo those carb meals. If you're feeling bloated, back them off. Bloat is either an allergy, or your body letting you know you've reached or surpassed a digestive limit. You may have to sub back in protein to keep the macros correct. If that doesn't seem like a good idea or feasible, a handful of almonds is my choice for rounding off those tricky edges. Fat will also slow down digestion as we all know, possibly helping with the carb digestion.

[Deltasaurus]

^^^^^ Nark I needed that read. I am also 5'9 and my goal is your current status,
I am just trying to get my BF down to where i want before i go on my long slow lean bulk,
may i ask your training split???

Also you should throw us a Pic, i wanna see how Yoaked you are...LOL

[novastepp]

^^^^^ Nark I needed that read. I am also 5'9 and my goal is your current status,
I am just trying to get my BF down to where i want before i go on my long slow lean bulk,
may i ask your training split???

Also you should throw us a Pic, i wanna see how Yoaked you are...LOL

Yeah, I'll do what I can when i get home after training tonight.

[Deltasaurus]

Yeah, I'll do what I can when i get home after training tonight.

no time huh, well at least you have your priorities straight Homework 1st Career is important , i will be waiting LOL

[novastepp]

sweet ill tune back in when i got home tonight

no time huh, well at least you have your priorities straight Homework 1st Career is important , i will be waiting LOL

it's coming man, this week is a blast.

Big Request for Proposal Thursday, and Grad School exam on Friday, biggest of the year.

[Deltasaurus]

sweet ill tune back in when i got home tonight

[DesiBoy]

Hi, you guys a doing a great job here by helping us to fix our diets. I just want to post mine and to see if I can improve anything, so far it works good and so on.

Age: 25
Height: 185cm, 6ft 1inch
Weight: 103kg, 223-225lbs
BF: 11-12%
WORKOUT EXPERIENCE: 10 years

Meal 1:
1 Cup Oats(blended)300 10 54 5 mixed with a scoop of protein 120 24 3 1
1 Cup Egg Whites 88 24 4 0
1 slice bacon 90 5 0 7

Meal 2:
8oz Chicken breast 250 50 0 1
salad with 1 Tbs Olive Oil 120 0 0 14

POSTWORKOUT:
1 cup Oats 300 10 54 5
2 scoops Whey protein 240 48 6 2 plus 10g glutamine

Meal 3 "30Minutes after PWO meal"
1 big can of tuna (10oz drained) 250 50 0 2.5
salad

Meal 4at work)
8oz Orange roughy or tilapia or sometimes just 8oz chicken instead 250 50 0 1
salad

Meal 5at work)
8oz Chicken breast 250 50 0 1
1 Tbs Olive Oil 120 0 0 14

CARDIO WORKOUT 30mins
immediately after cardio 1.5oz(50ml) liquid aminos 120 22 6 0

Meal 6
10oz cottage cheese 240 45 15 0
flax seed oil

TOTAL: CAL - 2738, PRO - 388, CARBS - 142, FATS - 53.5

On the legs day I skip the cardio at night, other than that I do it every time after work(I work 5p.m. till 11p.m). Just started this diet about 10 days ago. Was on a "no carb" diet for 4 weeks before came down to 225 from 250. Started taking some var(60mg/day) and got maybe even lower than what my bf% says.(have some veins going around my waist now) Will have to measure it again. Just want to check that everything seems OK with my diet. Let me know if I can improve anything. thanks again.

[Narkissos]

Imma address the last bit first:

Was on a "no carb" diet for 4 weeks before came down to 225 from 250.

25 lbs in 4 weeks is a shitload.

You're 10 days into this current diet..and your weight is holding, so i figure it's an accurate base weight.

I would not have jumped straight to this type of dieting style to be honestly.

Have you used refeeds during the 'no carb period?

-CNS

[DesiBoy]

Never tried the refeeds carb thing. I lost some fullness but honestly it probably was about 3 month process of losing the weight but now I feel lean but confused cause some people say to bump carbs while others to keep them this way like the new diet that I posted. By the way I just got back from the store with a bag of red potatoes cause that guy here said to add some carbs and here I am. Please give me advice what to do. I ate 2 potatoes already but if I have to will stick to my diet like posted. By the way with all those diets I didn't loose any size other than my waist and my face changed a lot(was holding water before). How about cycle high and low carbs like I normally take 150-160 carbs(with my new diet) for 2-3 days and then every 3-4 day do 260g carbs day and the next day back on the low carb one.

[novastepp]

Never tried the refeeds carb thing. I lost some fullness but honestly it probably was about 3 month process of losing the weight but now I feel lean but confused cause some people say to bump carbs while others to keep them this way like the new diet that I posted. By the way I just got back from the store with a bag of red potatoes cause that guy here said to add some carbs and here I am. Please give me advice what to do. I ate 2 potatoes already but if I have to will stick to my diet like posted. By the way with all those diets I didn't loose any size other than my waist and my face changed a lot(was holding water before). How about cycle high and low carbs like I normally take 150-160 carbs(with my new diet) for 2-3 days and then every 3-4 day do 260g carbs day and the next day back on the low carb one.

This thread revolves around the premise that using carbs can be done responsibly and with good results. That in mind, I will address your situation later.

[DesiBoy]

This thread revolves around the premise that using carbs can be done responsibly and with good results. That in mind, I will address your situation later.

Thanks for replying, I will go with the 150g carbs daily with every 3rd day bump up 100g more carbs. Let me know if I should give it a try? I actually did my first high carb day today at 200g and now have a hard time finishing my last 2 meals. Really hard to digest the food when there's carbs in there, feel so full, like I am going to explode. By the way do you think I should spread out the extra 100g carbs in two meals or take it in one on my high carb day? If you have a suggestion for me please let me know? Will highly appreciate it. thanks again.

[Narkissos]

Thanks for replying, I will go with the 150g carbs daily with every 3rd day bump up 100g more carbs. Let me know if I should give it a try? I actually did my first high carb day today at 200g and now have a hard time finishing my last 2 meals.

How did you spread the carb intake out?

Did you change your protein allotment for the day?

Post the 'high-carb' day you did for comparison.

A sidenote: I personally don't consider 200gr of carbs 'high'.

High is relative to the individual, said individual's LBM, and insulin sensitivity.

...The latter more so.

Really hard to digest the food when there's carbs in there, feel so full, like I am going to explode. By the way do you think I should spread out the extra 100g carbs in two meals or take it in one on my high carb day?

Spread over more than 'two' meals.

This is the premise of the thread: avoiding huge fluctuations in calories ingested... as well as huge fluctuations in blood glucose levels.

If you have a suggestion for me please let me know? Will highly appreciate it. thanks again.

np.

Age: 25
Height: 185cm, 6ft 1inch
Weight: 103kg, 223-225lbs
BF: 11-12%
WORKOUT EXPERIENCE: 10 years

Your current bf% is an estimate?

Base kcal intake: 2700kcals (450kcals/meal: 6 meals as laid out)
Refeed: 3600 kcals (every 6th day)

Meal 1:
1 Cup Oats(blended)300 10 54 5 mixed with a scoop of protein 120 24 3 1
1 Cup Egg Whites 88 24 4 0
1 slice bacon 90 5 0 7

Meal 2:
8oz Chicken breast 250 50 0 1
salad with 1 Tbs Olive Oil 120 0 0 14

POSTWORKOUT:
1 cup Oats 300 10 54 5
2 scoops Whey protein 240 48 6 2 plus 10g glutamine

Meal 3 "30Minutes after PWO meal"
1 big can of tuna (10oz drained) 250 50 0 2.5
salad

Meal 4at work)
8oz Orange roughy or tilapia or sometimes just 8oz chicken instead 250 50 0 1
salad

Meal 5at work)
8oz Chicken breast 250 50 0 1
1 Tbs Olive Oil 120 0 0 14

CARDIO WORKOUT 30mins
immediately after cardio 1.5oz(50ml) liquid aminos 120 22 6 0

Meal 6
10oz cottage cheese 240 45 15 0
flax seed oil

TOTAL: CAL - 2738, PRO - 388, CARBS - 142, FATS - 53.5

That is incorrect.

The macros listed = 2601.5 kcals.

Anyway.. my thoughts on the diet above:

Too much protein... Too little fiber... Too little fat... Too little carbs.

I suspect that on your 'high carb day' you consumed the same amount of protein... correct?

If you were to stick with this form of dieting... I'd suggest a High carb, low protein, low-fat carb-up at least once per week.

Not 200gr 'high-carb' either.

The diet you posted isn't a 'bad' diet by any stretch... Don't get me wrong.

-C

[Deltasaurus]

^^^^ edit this post and add macro's, so they can help you

[DesiBoy]

just fixed it, thanks bro

[Deltasaurus]

IMO you do not have enough carbs and your going over kill on protein also you should bump your fat slightly as well , your goal is to cut correct?

[DesiBoy]

IMO you do not have enough carbs and your going over kill on protein also you should bump your fat slightly as well , your goal is to cut correct?

thanks bro but anyway I want to hear what narc and novastepp will say about it. also want to know how many carbs to take if this is not enough for the diet.

[novastepp]

Hi, you guys a doing a great job here by helping us to fix our diets. I just want to post mine and to see if I can improve anything, so far it works good and so on.

Age: 25
Height: 185cm, 6ft 1inch
Weight: 103kg, 223-225lbs
BF: 11-12%
WORKOUT EXPERIENCE: 10 years

Meal 1:
1 Cup Oats(blended)300 10 54 5 mixed with a scoop of protein 120 24 3 1
1 Cup Egg Whites 88 24 4 0
1 slice bacon 90 5 0 7

Meal 2:
8oz Chicken breast 250 50 0 1
salad with 1 Tbs Olive Oil 120 0 0 14

POSTWORKOUT:
1 cup Oats 300 10 54 5
2 scoops Whey protein 240 48 6 2 plus 10g glutamine

Meal 3 "30Minutes after PWO meal"
1 big can of tuna (10oz drained) 250 50 0 2.5
salad

Meal 4at work)
8oz Orange roughy or tilapia or sometimes just 8oz chicken instead 250 50 0 1
salad

Meal 5at work)
8oz Chicken breast 250 50 0 1
1 Tbs Olive Oil 120 0 0 14

CARDIO WORKOUT 30mins
immediately after cardio 1.5oz(50ml) liquid aminos 120 22 6 0

Meal 6
10oz cottage cheese 240 45 15 0
flax seed oil

TOTAL: CAL - 2738, PRO - 388, CARBS - 142, FATS - 53.5

On the legs day I skip the cardio at night, other than that I do it every time after work(I work 5p.m. till 11p.m). Just started this diet about 10 days ago. Was on a "no carb" diet for 4 weeks before came down to 225 from 250. Started taking some var(60mg/day) and got maybe even lower than what my bf% says.(have some veins going around my waist now) Will have to measure it again. Just want to check that everything seems OK with my diet. Let me know if I can improve anything. thanks again.

thanks bro but anyway I want to hear what nark and novastepp will say about it. also want to know how many carbs to take if this is not enough for the diet.

Your diet is ok, but you need a standard carb source throughout your day. Potatoes, or oats are good sources. With your activity level you just plain aren't eating enough. That would be the first improvement i would make. You should hop up about 500cals for now. More carbs and fats spread throughout your meals, or at leass incorporating more carbs throughout your meals.

You wanted to know how many to take in... I would say you should at least be up to 220g everyday at your size.

[Deltasaurus]

gotcha i bug them all the time so i have a feelin this is what there gunna tell you LOL

[BIG TEXAN]

You're cutting...it can work going low carb like that, depends on how you respond is all...I would honestly bump up some healthy fats if you're gonna run it like this....also I suggest a carb load day perphaps every 3 days or so...bump up about 200-300g of carbs on those days from either oats or sweet taters. Some people are different...some like no to low carbing and others don't.

[Deltasaurus]

^^^^Good Luck Drink your tea, eat a Banana and listen to Mozart LOL or Slayer if you prefer.
you work hard on your body and in school you will be fine

[novastepp]

^^^^Good Luck Drink your tea, eat a Banana and listen to Mozart LOL or Slayer if you prefer.
you work hard on your body and in school you will be fine

I listen to video game music when i study. I think it regresses me to a time when I was so focused, that it focuses me now.

I updated my post to include macros.

[Deltasaurus]

I listen to video game music when i study. I think it regresses me to a time when I was so focused, that it focuses me now.

I updated my post to include macros.

No way so you bump like the instrumental's of like a hard part on a game where your locked in LOL Thats Friggin Awsome Stepp

[ruwet]

Is half a cup of Brown rice twice a day to much if your trying to cut???

[novastepp]

Is half a cup of Brown rice twice a day to much if your trying to cut???

read the thread, please. these kinds of questions absolutely cannot be answered intelligently.

[Narkissos]

Is half a cup of Brown rice twice a day to much if your trying to cut???

No.

Go to the start of this thread.

The first page alone should answer simple questions like these.

-CNS

[I_Want_Abs]

Hey guys i finally got my BF tested, i came in at 11% which was less than i thought
Now i have been eating a diet based on 2800 maintenance cals for the last week but now it seems i underestimated that number. Using the Katch-McArdle formular it puts my maintenance at 3195 cals, can you guys make sure i am doing that right??

Anyway here is my diet based on my new maintenance cal requirements, i will be following this for 4-6 weeks to see how my body composition changes, then i will change it from there and maybe cycle my carbs on non training days.

Cals/Carbs/Pro/Fat

MEAL 1:

5 x egg whites
2 x full eggs
80g quick oats

459/45/45/11

MEAL 2:

135g chicken breast
253g sweet potato
5ml olive oil

450/45/45/10

MEAL 3:

Repeat of meal 2

MEAL 4:

1 1/2 scoops whey
80g quick oats
16 almonds

470/45/50/10

"WORKOUT"

MEAL 5:
1 1/2 scoops whey
80g quick oats

360/45/45/0

MEAL 6:

repeat of meal 2

MEAL 7:

1 1/2 scoops of 12hr protein
80g quick oats
15ml flax oil

495/45/45/15

TOTAL: 3134/315/320/56

On non lifting days instead of using just sweet potato i make the majority of my carbs from broccoli and green peas and only about 10g from sweet potato.
Also non lifting days i am not having my PWO shake (Meal 5) which is bringing my total cals down a little, do you think i should bump all the other meals up a bit to make up the cals on non lifting days or leave it how it is?? I seem to like it atm...
I buy and cook all my own food the chicken breast is cooked in a pan on the stove and all my vegies etc are boiled. Sometimes i will have a peice of fruit eg: Pair or Banana in place of about 25g of carbs in some meals just so i dont get bored with what i am eating. Some of my macros might be slightly out as i am using a digital scale that has all the values already programed into it for over 1000 different foods! I think its pretty acurate but you never know..

Here's my stats again:

Age: 24
Height: 180cm
Weight: 88kg
BF: 11%
Goals: bring BF down until i can see my abs without flexing and get more muscular definition, maintain as much LBM as possible and from there add more LBM without loosing my abs and definition (i dont know if this is a feesable goal as so your input is appreciated

I lift 3-4 days a week for anywhere from 1hr to 1.75hrs depending if im training muscles once or twice a week
I have been lifting weights for over 3 years now
I have just started doing cardio twice a week in the AM 30-45 mins on off days
Im a mechanic and my job involves heavy lifting sometimes and a shitload of walking as our complex is huge!

Also i just found a lil problem when adding up my total cals.
If i add them up from top to bottom it totals what i have listed but if i add them up together for example:

(315 x 4) + (320 x 4) + (56 x 9) it totals 3044 cals instead of 3134

Am i adding up something wrong or not understanding something??

Thanks in advance for your opinions

[novastepp]

Hey guys i finally got my BF tested, i came in at 11% which was less than i thought
Now i have been eating a diet based on 2800 maintenance cals for the last week but now it seems i underestimated that number. Using the Katch-McArdle formular it puts my maintenance at 3195 cals, can you guys make sure i am doing that right??

Anyway here is my diet based on my new maintenance cal requirements, i will be following this for 4-6 weeks to see how my body composition changes, then i will change it from there and maybe cycle my carbs on non training days.

Cals/Carbs/Pro/Fat

MEAL 1:

5 x egg whites
2 x full eggs
80g quick oats

459/45/45/11

MEAL 2:

135g chicken breast
253g sweet potato
5ml olive oil

450/45/45/10

MEAL 3:

Repeat of meal 2

MEAL 4:

1 1/2 scoops whey
80g quick oats
16 almonds

470/45/50/10

"WORKOUT"

MEAL 5:
1 1/2 scoops whey
80g quick oats

360/45/45/0

MEAL 6:

repeat of meal 2

MEAL 7:

1 1/2 scoops of 12hr protein
80g quick oats
15ml flax oil

495/45/45/15

TOTAL: 3134/315/320/56

On non lifting days instead of using just sweet potato i make the majority of my carbs from broccoli and green peas and only about 10g from sweet potato.
Also non lifting days i am not having my PWO shake (Meal 5) which is bringing my total cals down a little, do you think i should bump all the other meals up a bit to make up the cals on non lifting days or leave it how it is?? I seem to like it atm...
you should just spread your meals out accordingly and substitute a meal in place of your PWO meal, very simple.
I buy and cook all my own food the chicken breast is cooked in a pan on the stove and all my vegies etc are boiled. Sometimes i will have a peice of fruit eg: Pair or Banana in place of about 25g of carbs in some meals just so i dont get bored with what i am eating. Some of my macros might be slightly out as i am using a digital scale that has all the values already programed into it for over 1000 different foods! I think its pretty acurate but you never know..

Here's my stats again:

Age: 24
Height: 180cm
Weight: 88kg
BF: 11%
Goals: bring BF down until i can see my abs without flexing and get more muscular definition, maintain as much LBM as possible and from there add more LBM without loosing my abs and definition (i dont know if this is a feesable goal as so your input is appreciated

I lift 3-4 days a week for anywhere from 1hr to 1.75hrs depending if im training muscles once or twice a week
I have been lifting weights for over 3 years now
I have just started doing cardio twice a week in the AM 30-45 mins on off days
Im a mechanic and my job involves heavy lifting sometimes and a shitload of walking as our complex is huge!

Also i just found a lil problem when adding up my total cals.
If i add them up from top to bottom it totals what i have listed but if i add them up together for example:

(315 x 4) + (320 x 4) + (56 x 9) it totals 3044 cals instead of 3134

multipliers are tricky, but I find you right around teh same mark, so you are fine.

Am i adding up something wrong or not understanding something??

Thanks in advance for your opinions

Ok, honestly, your diet looks great and I would advocate you put it to use keep up the hard work. It will show you results. Keep us updated, because I can tell you have your shit together and will, again, have great success.

[I_Want_Abs]

Ok, honestly, your diet looks great and I would advocate you put it to use keep up the hard work. It will show you results. Keep us updated, because I can tell you have your shit together and will, again, have great success.

Thanks heaps nova! I will come back in and keep you up to date on how things are going. I am due back to get my BF and measurements done again in about 4 weeks so depending on how much it has changed i will adjust the diet accordingly...

Talk soon guys

[I_Want_Abs]

Hey Nova/Nark so far my maintenance diet is going great i am feeling alot better throughout the day and have more energy at the gym. in about 2-4 weeks i am thinking about carb cycling and i have a question for you. Now i have read a few different ways of doing this and have thought about it a lil and come up with my own way but i want to run it past you guys 1st as you two are alot more knowlagable than myself...

I have quoted my diet so you know what my maintenance base is.

Cals/Carbs/Pro/Fat

MEAL 1:

5 x egg whites
2 x full eggs
80g quick oats

459/45/45/11

MEAL 2:

135g chicken breast
253g sweet potato
5ml olive oil

450/45/45/10

MEAL 3:

Repeat of meal 2

MEAL 4:

1 1/2 scoops whey
80g quick oats
16 almonds

470/45/50/10

"WORKOUT"

MEAL 5:
1 1/2 scoops whey
80g quick oats

360/45/45/0

MEAL 6:

repeat of meal 2

MEAL 7:

1 1/2 scoops of 12hr protein
80g quick oats
15ml flax oil

495/45/45/15

TOTAL: 3134/315/320/66

Basically i lift mon, wed, fri and do cardio either on 2 off days in the AM or 1 off day AM and after i train legs.

The Cycling i was thinking of doing was have high carb days on Mon, Wed, Fri as i am lifting these days and make every other day low carb days.

This is how i was thinking of shifting my macro's (i wont post complete diet with foods as you can see what i am eating above)

Cals/Carbs/Pro/Fat


LOW CARB DAYS (Sun/Tue/Thu/Sat)


Meal 1: 359/20/45/11

Meal 2: 350/20/45/10

Meal 3: 350/20/45/10

Meal 4: 370/20/50/10

Meal 5: 350/20/45/10

Meal 6: 350/20/45/10

Meal 7: 395/20/45/15

Total: 2524/140/320/76


HIGH CARB DAYS (Mon/Wed/Fri)


Meal 1: 539/65/45/11

Meal 2: 530/65/45/10

Meal 3: 530/65/45/10

Meal 4: 550/65/50/10

Meal 5: 520/85/45/0 (PWO)

Meal 6: 530/65/45/10

Meal 7: 495/45/45/15

Total: 3694/455/320/66

Also while doing a bit of searching around the net i have read alot of people stateing not to count fiberous veggies into your carb count, i cant recall wether you guys have mentioned anything about that in this thread but i always count my my fiberous carbs into my alotment. Should i be doing so?

Once again thanks for your time guys, i like your work!

Speak soon

Ps: I found the problem i was having when multipying my cals up and have fixed it in this post lol... I was missing 10g of total fats each time which threw me out

[Narkissos]

Hey Nova/Nark so far my maintenance diet is going great i am feeling alot better throughout the day and have more energy at the gym. in about 2-4 weeks i am thinking about carb cycling and i have a question for you. Now i have read a few different ways of doing this and have thought about it a lil and come up with my own way but i want to run it past you guys 1st as you two are alot more knowlagable than myself...

Why would you want to change your diet so far prior to stagnation?

Basically i lift mon, wed, fri and do cardio either on 2 off days in the AM or 1 off day AM and after i train legs.

The Cycling i was thinking of doing was have high carb days on Mon, Wed, Fri as i am lifting these days and make every other day low carb days.

This is how i was thinking of shifting my macro's (i wont post complete diet with foods as you can see what i am eating above)

Cals/Carbs/Pro/Fat


LOW CARB DAYS (Sun/Tue/Thu/Sat)


Meal 1: 359/20/45/11

Meal 2: 350/20/45/10

Meal 3: 350/20/45/10

Meal 4: 370/20/50/10

Meal 5: 350/20/45/10

Meal 6: 350/20/45/10

Meal 7: 395/20/45/15

Total: 2524/140/320/76


HIGH CARB DAYS (Mon/Wed/Fri)


Meal 1: 539/65/45/11

Meal 2: 530/65/45/10

Meal 3: 530/65/45/10

Meal 4: 550/65/50/10

Meal 5: 520/85/45/0 (PWO)

Meal 6: 530/65/45/10

Meal 7: 495/45/45/15

Total: 3694/455/320/66

Personally I don't like this form of carb cycling.

I think if you're going to but the lay-out is relatively solid.

Basically what you're doing is kcal-cycling, while keeping protein constant.

Like carbs, I think protein should be cycled however.

So.. if i were doing this for myself or a client (depending on the phase of the consultation of course), I would keep the ratios constant... while cycling the kcals.

I cannot fault your lay-out however... so stick with it and let me know how it works for you.

Also while doing a bit of searching around the net i have read alot of people stateing not to count fiberous veggies into your carb count, i cant recall wether you guys have mentioned anything about that in this thread but i always count my my fiberous carbs into my alotment. Should i be doing so?

Yes.

Good job.

Once again thanks for your time guys, i like your work!

Speak soon

Ps: I found the problem i was having when multipying my cals up and have fixed it in this post lol... I was missing 10g of total fats each time which threw me out

np

-CNS

[novastepp]

I am currently pursuing my Master's Degree in Health Informatics at the Indiana University School of Informatics.

[Deltasaurus]

I am currently pursuing my Master's Degree in Health Informatics at the Indiana University School of Informatics.

Geeze What a Baller you are Career's are the way to go, well enough of the off topic stuff, Im gunna go Run for half hour then Feed LOL, TTYL Nova
thanks for all the help

PS-Have you seen choke yet?