I am a fat body- I need help with my diet--

[vigil76]

I was reading what you wrote on the post to the thread 'Getting ripped"- got my attention--
I was hoping maybe you could provide some insight and advise to improve my diet and get me closer to my goal-

I am 29 yrs old-- have used AAS and done several cycles over the last 12 months-- contrary to advice I have taken upon myself to experiment and see what works best for me...

I am particularly looking for help on my diet--
I have lost 70lbs over the last 12months-
I currently weigh 228lbs at about 14%BF- I am 6'1 tall--

I am stuck now in my diet- which consists primarily of low carbs and higher protein-- cardio 3X week 30 min on a similar split as yours--

My goal is to drop down to 5% and do my first show at about 200-205lbs --
Please advice or provide a diet that you think will work for me-- I have included a typical days eating for me:

7:00 Am 1cup regular oatmeal with a table spoon of brown sugar ( cooked in the microwave) and I was h it down with two scoops of 100 Whey protein drink (32 grams)

9:30- piece fruit or almonds depending on my appetite

11:30 - chicken breast 1/4 cup of brown rice- and 1/2 cup of veggies (mixed veggies) Costco brand broc, carrots, and string beans

1:00 100 whey protein shake (32 grams)

3:00 pre workout snack- 8 eggs- hardboiled (minus the yolks) more veggies

5:00 TRAIN

7:00 post workout- simple carb immediately (strawberries or cantaloupe)

7:45- chicken breast veggies- no more carbs

Bedtime 9:30--

I have tried Muscle Milk for shakes- stuff tastes great but I think its high in fat what do you think?

[Ironweb]

I would suggest doing cardio more than 3x a week and perhaps a bit longer. For diet cutting sugars is something I would suggest. Instead of fruit eat nuts. Instead of brown sugar use splenda. Keep your sugar intake low.

Muscle Milk is good but compared to other types of protein sups it is a bit higher in sugar.

[SloppyJo]

i believe that doing interval training works a lot better than running/jogging for an hour at a time... do 30 secs of sprinting followed by 1 min of walking and repeat... do this for 15-20 mins

this way your body can't adapt to it and you dont have to do it for 1 hr a day ;)

[BBAddict]

Have you calculated how many calories you are eating and what your BMR is? Your body could be holding onto fat because you're starving yourself. Doesn't look like enough cals to me.

[infiniti1982]

Wow you are really starving yourself there.

As BBAddict said, you need to calculate your BMR (there should be a calculator stickied in the nutrition section). I would suggest going to a 40/40/20 diet, that is 40%carbs, 40%protein, and 20%fat. With your setup theres not much room for adjustment when you hit a plateau (which you apparently have).

Read as much as you can on proper training and nutrition. Once you have some basic knowledge, you'll be able to get to where you want.

[GearTripper]

...

[infiniti1982]

7:00 Am 1cup regular oatmeal with a table spoon of brown sugar ( cooked in the microwave) and I was h it down with two scoops of 100 Whey protein drink (32 grams) {Good meal. GearTripper, I'm ok with the brown sugar. A small amount of sugar is ok in the morning in my opinion, though he might want to cut this down to one teaspoon.}

9:30- piece fruit or almonds depending on my appetite {Woah! This meal is amazing! Wait... your not a 60yr. old female? Never mind, shitty meal. This needs to be a meal, not a snack. It could be a slice of WW toast and eggs, small turkey sandwich, etc. It needs to have carbs and protein.}

11:30 - chicken breast 1/4 cup of brown rice- and 1/2 cup of veggies (mixed veggies) Costco brand broc, carrots, and string beans {Good meal.}

1:00 100 whey protein shake (32 grams) {Having a shake as a whole meal is horrible. Unless this is literally your ONLY option at this time, switch this to a meal like your previous ones: carbs and protein; real food.}

3:00 pre workout snack- 8 eggs- hardboiled (minus the yolks) more veggies {I like the eggs and veggies, just add in some carbs.... especially pre workout.}

5:00 TRAIN

7:00 post workout- simple carb immediately (strawberries or cantaloupe) {A while ago I posted up some studies on how there is no reason to have high GI carbs after a workout. Since low GI carbs are much less likely to be stored as fat, these are actually the preferred source of carb after a workout. Do a search for that on this site and you should find it. I know some people probably disagreed with me, but I also know there are a lot of Muscle Development fans here and there was an article in the latest issue about how the Low GI theory was recently proven correct in a competent scientific study. So......... a great postworkout meal would be a shake consisiting of half a cup of oatmeal (or more), five strawberries, and 40g of whey protein. Another thing.... you've done "several cycles" of AAS, yet you don't have protein in your PWO meal!?!?!??! WHAT THE FUCK. Ya, i guess we all make mistakes and now you know better.}

7:45- chicken breast veggies- no more carbs {Good meal.}


Follow all those tips above and you will succeed.

The only adjustments you need to make to that diet would be to change the amounts of carbs you are getting at each meal. I added carbs to almost every meal, but depending on what your BMR comes out to be, you will need to figure out how large the portions will be. Feel free to post back here with your calculated BMR and I'll give you specifics on how many carbs you should take in.


Good luck.

[mastakillah]

Nice rundown Glowalla, i agree. Love the PWS recommendation, thats actually what i use - about 1/2 cup of oatmeal, 4 or 5 fresh strawberries and i even add 2 tbsp of olive oil for good fats.

[mastakillah]

plus 60 grams of whey of course!

[NYCmitch25]

"Woah! This meal is amazing! Wait... your not a 60yr. old female?" :laughnew:
I hope you have a cheat meal now and then. ditch the MM TOO MUCH FAT.

[Gainward]

As BBAddict said, you need to calculate your BMR (there should be a calculator stickied in the nutrition section).

im a fan of this calc

http://html.theomahachannel.com/sh/i...s/bmrcalc.html

You can use google and find tons of them much easier than workin it out by hand.

[BBAddict]

i even add 2 tbsp of olive oil for good fats.

I wouldn't recommend adding fat to a PWO shake. The fat could slow absorption of the nutrients that your body needs ASAP after a workout.

[vigil76]

Glo-

I appreciate your feedback- very useful info- time to go back to the drawing board-

I calculated my BMR-- 3258.49

My bigges tproblem was not getting enough protein-- did great in the offseason-- but this cutting shit is killing me-- when to have simple carbs etc...

Again thanks for the info- todya I have gone back to the basics- did some more research over the weekend---

On a side note; what's a good way to drop some water weight- retaining lots of water- and I watch my sodium closely!

Your advice is appreciated!

[Control]

Well, I'd recommend carb cycling. In other, words having no carb days and carb-up days. On your no carb days you would eat 40% fat 60% protein, and on your carb-up days you would go with a regular 40/40/20 ratio. Either that or cut carbs out in the afternoon and do cardio in the evening, but I prefer carb-cycling....