Diet advice?

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  1. I've dieted down from 225 to 180 over about 5 months.
    For myself 1800-2400 calories has been the sweet spot. When I dipped down below 1800 for a few weeks or a month my weight loss stopped, when I upped things back up to 1900-2100 weight started coming off again at about 2lbs/wk.
    I have a pretty strenuous workout routine and fir me keeping my strength plays an important role in burning calories, enjoying my self and not burning out.
    From my experience protein should be at 1 gram/lb body weight, fat should be 30% or less of your calories and carbs take up the rest.
    A little carb cycling is a great thing, 150-250 on lifting days and at or below 150 on off days.
    This is what has worked for me, I have gotten a lot of great advice here but it boils down to trial and error.
    I've found that the "lose it" app (they have a website too is a great tool for tracking calories and exercise and will give you a good calorie start point based on your weight loss goals.

    Losing 11 lbs shouldn't be too hard whether you choose a minimal calorie deficit or a large one as long as you creat a plan you can stick with.


    My last piece of advice would be; if your going to go with a large deficit, don't plan on doing it long term (not a problem with your stated goal) and don't jump your calories back up when you've reached your goal, slowly ramp them back up.

    Best of luck!


  2. Quote Originally Posted by OrganicShadow View Post
    And the carbs so late for "dessert" isnt a good idea. Especially something simple sugar like honey. Granted its low GI, its still simple carbs. I know Judo is gonna refute me on this but I would cut carbs a few hours before bed. And besides, dessert while dieting? That doesnt sound right.
    since JJ declined, i'll take the bait.
    a) its not really a dessert as his caloric content on that meal and for the day is still low
    b) this article http://anabolicminds.com/forum/conte...carbs-fat-343/ from a study would seem to suggest that concentrating carbs into the evening is better.

    "We have demonstrated improvement in hunger/satiety status, persistence in the weight loss process, better anthropometric outcomes, improved insulin sensitivity, improvement in metabolic syndrome parameters, less inflammation and hormonal changes, following simple carbohydrate manipulation", the researchers conclude.
    and that is vs a control group that had the same amount of carbs, just spread more evenly through the day.
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  3. I'd also say that with a high deficit like that it is a good idea to throw in 1-2 higher calorie days a week. not necessarily over maintenance even, but if going just to maintenance i'd say 2 days in a row of it.

  4. Thank you all for your advice.

  5. EJL, thanks for that. I've been looking for literature like that. And you do present a good case for that. And I agree with you on the 1-2 days of higher caloric... like a carb cycle. I found great response from doing that, especially with a total cal this low.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
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  6. Quote Originally Posted by OrganicShadow View Post
    EJL, thanks for that. I've been looking for literature like that. And you do present a good case for that. And I agree with you on the 1-2 days of higher caloric... like a carb cycle. I found great response from doing that, especially with a total cal this low.
    What??

    Ohh so when I say it, its BS but when Easy says it, then its plausible? I am offended OS!!!!!!!!



























    J/K

    Nice post BTW Eric!
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  7. Thats not what I meant!! lol. I want to be proven wrong and understand counterargument but im just ill-informed. If you have any good links or info by all means PM me. I usually train late and all my carb meals get pushed toward the evenings.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  8. Quote Originally Posted by OrganicShadow View Post
    Thats not what I meant!! lol. I want to be proven wrong and understand counterargument but im just ill-informed. If you have any good links or info by all means PM me. I usually train late and all my carb meals get pushed toward the evenings.
    No worries bud.. I was just joking
    PESCIENCE.COM

    "The only good is knowledge and the only evil is ignorance." - Socrates

  9. Quote Originally Posted by Gerbil
    Diet 2.0 time
    This is what I had today

    Diet:
    15minutes before breakfast:
    1 oxyelite pro
    1 Primaforce cla

    Breakfast:
    2 eggs scrambled with 1 tsp 2%milk 1/8th onion pinch of cheese for taste
    1/2 cup black beans
    1/4 onion
    1/4 cup cottage cheese

    Lunch:
    1 Primaforce cla
    1 oxyelite pro
    1 cup green beans
    8 ounces of turkey
    1/4 cup cottage cheese

    2 hours later:
    1/4 cup non-fat vanilla yogurt
    10 frozen strawberries
    1/4 cup oatmeal
    10 almonds

    Preworkout:
    1.5 scoops of bull nutrition's savage

    Dinner:
    1/4 cup low fat cottage cheese
    1/4 onion
    1/2 tomato
    2 tsp olive oil
    1 clove garlic
    1/2 cup black beans
    2 egg whites scrambled
    Tabasco

    1670 calories
    67.8g fat
    129g carbs
    144.4g protien
    38.6g fiber
    Yuck.

    lol no offense
    Hardcore Purus Labs {Rep}
    Lift the fücking weight from the floor, or leave it on the ground. The thoughts are supposed to be daunting. The pain is meant to be tormenting.

  10. Lol. Hopefully the OP liked it

    Quote Originally Posted by AaronJP1

    Yuck.

    lol no offense

  11. Quote Originally Posted by AaronJP1 View Post
    Yuck.

    lol no offense
    I was thinking it... didnt wanna say it. Not a lot of greenery here, any reason for that?
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka

  12. I was a bit lacking in vegetables in my house on that day. Also I rather enjoyed that day. Out of curiosity what is so yuck about it?

  13. Its a lot of dairy which, as expressed earlier, is not my thing. And its kind of a random assortment... like black beans eggs w/ milk and cottage cheese for breakfast? You have time to prepare all that everyday? I can only deal with eggs once a day I even bother at all. But if you like cottage cheese that much to have it 4x a day then by all means go for it.
    By believing passionately in something that still does not exist, we create it. The nonexistent is whatever we have not sufficiently desired.
    Franz Kafka
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