Can't do it anymore...

[RoadToRecovery]

i like carbs--there is just no way this guy or prob any other guy on this forum that needs 600 gr of carbs--- idont care if a guys 25% or 10%

if u ate 500gr of carbs on ur diet then u were eating alot more than that before u started---fom the looks of ur before picture u prob dont know how many u were eating before

That is bit of a bold and inaccurate assumption. But this is neither here nor there...

Like I have established before - trial and error. This calculator isnt pin point accurate, but merely a reference point.

Bass - find a few calculators online and see which one suits you best. Im not saying that 600g is where he should be at, but it should be higher than what many people recommend. At least 450g.

If I had his exact bf%, height, weight, daily activity list etc etc etc I would be able to build a diet based on his stats specifically. But all we can do is guesstimate.

[RoadToRecovery]

I think you will find MG as well as myself are two of the more "Pro Carb" guys around here. Just not anywhere near the amount you are suggesting.

What would you prescribe suitable FG?

[mg1228]

i agree with the trial and error

it all depends on a persons lbm as to what amount of any macronutrient they should consume to meet specific goals

[bass]

I am no expert but 600 grams of crabs a day is impossible to fit in anyway, i was on 100-150 carbs a day, i will increase my cals by 200 adding more carbs, perhaps bring it up to 200-250 grams of carbs. i will guarantee you i'll gain fat if i go up to 400 grams, so i will take FireGuy and MG's advice and start low. I ate good today and I am already 2 pounds heavier than usual, I am sure it’s the weight of food and water, but time will tell. Thanks again everyone...

[RoadToRecovery]

I am no expert but 600 grams of crabs a day is impossible to fit in anyway, i was on 100-150 carbs a day, i will increase my cals by 200 adding more carbs, perhaps bring it up to 200-250 grams of carbs. i will guarantee you i'll gain fat if i go up to 400 grams, so i will take FireGuy and MG's advice and start low. I ate good today and I am already 2 pounds heavier than usual, I am sure it’s the weight of food and water, but time will tell. Thanks again everyone...

Like I said before, its a reference point. I didnt say it was correct or incorrect, just something to keep in mind. A great way to calculate your meal plan on your own, you can do the 3-2-1 ratio. This is a ratio that I use for all of my clients at first until I get them down to a cutting regimen. So for arguments sake - if you are about 18%bf

217/2.2 = 98.6kg

98.6kg x .95 (Lean Mass Level) = 93.7

93.7 x 24 = 2249 (BMR)

2249 x 1.65 (Activity Level Multiplier) = 3711

464g Carbs

309g Protein

69g Fat

This is for a muscle building (hypertrophy) plan.

Now if I were to turn this into a weight loss diet - I would multiply 4 x the LBM and I would get 711 - 3711 = 3000 Kcal.

55g Fat
250g Protein
375g of Carbs

My athletes are on a totally different calculation system. But this is what I use for my male clients.


Its physiologically impossible to gain 2 lbs of fat in a meal thats only 400 calories, even at a well balanced meal plan at 3700 calories for the day it is physiologically impossible to gain 1 lbs of fat in a days time. - Its water and food weight. Your will notice some weight gain while your body adapts to your new diet, but dont be obsessive over scale numbers. Give it time and keep track of your intake.

MG and Fireguy, I am not discrediting you gentlemen at all - but I was also not telling him to use the calculator religiously. I feel for a hypertrophy phase, the first diet I have made in this post will show wonderful results.

Bass - my recommendation for a muscle building program still stands. I think it would be beneficial to start a new mesocycle geared towards hypertrophy for the next 12 weeks and then begin a new leaning phase there after.

[RoadToRecovery]

Bass another thing - you will certainly have to get very specific on the time of day you eat, and where you get your macros from.

[FireGuy]

What would you prescribe suitable FG?

Like I stated earlier I would not bump him (or anyone) more than 200 calories in either direction at one time. If anyone reads the advice I write in here you will usually see I dont "do" diets for anyone. I will answer a question or give general thoughts about things. The reason is due to what you touched on earlier in this thread. Diets need to be changed often dependant upon a variety of factors. If I "do" someones diet I will be getting weekly body comps, weekly looks at them and be implenting the cardio schedule as well. These all go hand in hand to me whether the goal is to add muscle, cut fat or both.

But to answer your question, the numbers on the posted spreadsheet were off a bit so I am not sure what his nutrition intake is at the moment. Even so from looking at it and hearing what he is telling me I would add in another 50 grams of complex carbs and see what that does over the course of about 2 weeks then reassess.

[RoadToRecovery]

Diets need to be changed often dependant upon a variety of factors. If I "do" someones diet I will be getting weekly body comps, weekly looks at them and be implenting the cardio schedule as well. These all go hand in hand to me whether the goal is to add muscle, cut fat or both.

Agreed, thats why I am giving "Let's say" answers. Because this isnt a proper assessment, I make sure to use the term reference. However, he is doing things on his own. The sample diets I posted are nothing more than what you would find in a magazine. Its just a generalization.

[mg1228]

Road--are u a personal trainer or nutritionist or both? how long?

[RoadToRecovery]

Road--are u a personal trainer or nutritionist or both? how long?

Both: Civilian about a year - Military 5 years.

[RoadToRecovery]

Bass - Your spreadsheet is off by 169kcal. The total kcal you are consuming according to those numbers is 2300

[bass]

I used a website to get macros on each item i eat, I will do another one and post it and let me now if it makes sense. thanks again...

[bass]

Okay, here is my new diet, i checked the macros over and over to make sure its correct. please let me know if this is a good base to start with. i also changed my cardio by adding one after lunch.

[RoadToRecovery]

Start there... and slowly pick it up.

[FireGuy]

The new one has 33 grams of carbs listed in your egg whites Bass.

[RoadToRecovery]

The new one has 33 grams of carbs listed in your egg whites Bass.

Good catch FG lol.

[bass]

sorry about that, here is a corrected version, i added 2 slices of whole wheat bread for my lunch just to add some carbs. also changed my cardio to 45 minutes in stead of 1 hour.

[bass]

I feel great and full of energy for some reason, I am heavier by 4 pounds but feel lighter on my feet, I am sure most of that is food and water, however I look more muscular, even my dad last night made a comment that I looked muscular and complemented the size of my arms! I did noticed my arms look fuller more muscular. I know its too soon, but I really see a difference already. Also my soreness is much more mild than it used to be, I did my chest again last night and it felt great, today my chest is hardly sore. So changing my diet as suggested seems to have helped.

[RoadToRecovery]

I feel great and full of energy for some reason, I am heavier by 4 pounds but feel lighter on my feet, I am sure most of that is food and water, however I look more muscular, even my dad last night made a comment that I looked muscular and complemented the size of my arms! I did noticed my arms look fuller more muscular. I know its too soon, but I really see a difference already. Also my soreness is much more mild than it used to be, I did my chest again last night and it felt great, today my chest is hardly sore. So changing my diet as suggested seems to have helped.

Carbs are your friend. Its that simple. The role carbs play in your body is astronomical. Just make sure your food choices are well researched.

[mg1228]

yea bass---im 168lbs and i eat 250-280gr carbs most days

[bass]

yea bass---im 168lbs and i eat 250-280gr carbs most days

you think i can get abs like your? yea right!

[mg1228]

evrybody has em--u can do it

[RoadToRecovery]

you think i can get abs like your? yea right!

You have to set a realistic time frame for your goals. Can you get abs like MG? 100%. Its all about patience and perseverance. While there are people who are blessed with the genetics to have a certain figure, there are others that have to put alot of work into it. What turns alot of people off and burns up alot of peoples motivation comes down to a few things:

Their inability to measure progress
Plateaus
The lack of know how

As long as you have structure, and as long as you have a plan - you can track your progress like you were reading a playbill. Now Im not saying the journey is the same for everyone nor are the results always the way you had imagined; but on the flipside - unless you have some sort of variable hindering your abilities... you can achieve your goals with satisfaction.

[mg1228]

x2^^^^^

[bass]

the only thing i worry about is loose skin, i had a big belly for a long time, so far the skin seems to snap back, but still got a long ways to go. so being 50 i may end up will loose skin but so far so good.

[FireGuy]

Elasticity is definately a concern, especially as we age. The best thing you can do is avoid balloning up and then cutting back down often. I have put a self imposed limit of 220lbs on myself for this very reason. Well that and I dont want to have to diet like a madman again to reach my contest weight.

[RoadToRecovery]

the only thing i worry about is loose skin, i had a big belly for a long time, so far the skin seems to snap back, but still got a long ways to go. so being 50 i may end up will loose skin but so far so good.

This is one of the reasons why I recommended a hypertrophy phase from here on out for the next 3 months. The increase in fiber size will compensate with the loss of fat and be alot less stressful on the skin.

As fireguy said, elasticity is a factor. If you are not experiencing any symptoms of a loose tummy, you are able to totally prevent it. There are many things you can do to prevent it. Make sure your vitamin intake is way above RDAs. Make sure you stay well hydrated and most importantly, do not drop size rapidly.

[bass]

what vitamins are good for skin? also someone posted here about Preparation H from Canada that can help shrink the skin, is there any truth to this?

[npb]

Bass, you're getting some great advice here. I like your most updated diet, however I'm not a fan of your PWO meal. If you insist on a shake, sip on it during or slam it directly after your workout (you could even throw 1/2cup of oats with 1scoop whey to get your carbs up) and then eat chicken with your sweet potato when you get home. I'm a big fan of whole food, but whey has it's place in terms of convenience I understand. That would be my only tweak, I'm liking your new overall macros, and I'm glad to hear you're enjoying the carbs! You should look into carb cycling, definitely another good approach to drop bf% and keep your metabolism from flat lining.

[mg1228]

what vitamins are good for skin? also someone posted here about Preparation H from Canada that can help shrink the skin, is there any truth to this?

hgh---Lol

[RoadToRecovery]

All of them. Literally each vitamin plays a part in overall skin health.

[bass]

hgh---Lol

really, HGH helps with this?

[mg1228]

uh-----yea

[RoadToRecovery]

repost

[bass]

just want to let you guys know that increasing my cals by adding more carbs did the trick, i am back on track of loosing fat and gaining muscle. thanks everyone who helped in this thread...

[caffeine_menace]

Good luck bass,...keep it going and always post when u got doubts or depression...Always helped me in the past.....

[RoadToRecovery]

Youll find your happy medium. Just keep it up.