New diet... thoughts?

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    New diet... thoughts?


    Goal: Drop BF. If scale weight drops too? Yippe. If not, don't give a **** as long as the BF comes down.

    Current BF: 22%. This was a few motnhs ago and I am definitely leaner since then. Going with the 22% measurement though.

    Diet (Weight Training Days - M/W/F/S/S)

    #1:

    6oz chicken breast (52.8/0/6.1) 266.1 cals.
    11oz Sweet Potato (6.6/64.7/1.1) 287.1 cals

    #2:

    6oz chicken breast (52.8/0/6.1) 266.1
    1TBSP Flax Oil (0.0/14) 126 cals
    2 Cups broccoli (not counting cals)

    #3:

    6oz chicken breast (52.8/0/6.1) 266.1
    1TBSP Flax Oil (0.0/14) 126 cals
    2 Cups broccoli (not counting cals)

    #4 (pre-workout - about 5:30pm):

    180 grams oatmeal (28.8/120.6/11.3) 691 cals
    60 gram whey shake (46/4/5) 240cals

    Train (about 7pm)

    #5 (post-workout - about 9pm)

    70 grams oatmeal (11.2/46.9/4.4) 269 cals
    30 gram whey shake (23/2/2.5) 120cals

    Total cals: 2657
    Protein: 267
    Carbs: 237
    Fat: 58.4

    This is based on what I WILL have eaten today. Not quite 40/40/20 but fairly close. Cals are about 160 more than I want, but right now... I seem to be starving (listens to tummy growl).

    I wanted to put majority of my carbs around my workout.

    Math might be a bit off on the totals but they should be pretty close.

    Cardio done either for 30 mins following a workout or for 45-60 mins first thing in the morning. Slow to moderate wins the race.

    Have at me. Anything I miss?

    Thanks

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    it looks pretty solid .. my only suggestion is to sub out the chicken in the morning and put in egg whites only to break up the monotony ... what do you weigh right now?
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    I'd reduce the volume of oatmeal immediately pre-workout (to 1/2 cup), have one big whey shake pre/during, have some form of slow digesting protein immediately after the workout, switch some whole beans and salsa (black or lentil are best) for the sweet potato, throw a bit more veggies in each meal (vary it up a bit more too) and have some cottage cheese with ground up flax seeds immediately before bed. Also I'd switch the flax oil for ground up flax seeds and maybe take a few fish oil caps for good measure.

    How heavy are you now, and how active are you?

    /me quits impersonating a bodybuilder
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    Quote Originally Posted by glenihan
    it looks pretty solid .. my only suggestion is to sub out the chicken in the morning and put in egg whites only to break up the monotony ... what do you weigh right now?
    Thanks for the input Glen.

    Current 276lbs. Waist: 40"

    I did a modified UD2 (diet only) for 6 weeks to try and quickly drop some of the 20lbs I gained when I had to take 8 weeks off. I was 283 then with a 42" waist. Definitely getting leaner.

    I thought of the egg whites in the morning. I may alternate between the chicken/yams and egg whites/oatmeal in the morning just to switch it up. On the whole, though, I do not mind monotony. The simplier the better for me
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    Quote Originally Posted by exnihilo
    I'd reduce the volume of oatmeal immediately pre-workout (to 1/2 cup), have one big whey shake pre/during, have some form of slow digesting protein immediately after the workout, switch some whole beans and salsa (black or lentil are best) for the sweet potato, throw a bit more veggies in each meal (vary it up a bit more too) and have some cottage cheese with ground up flax seeds immediately before bed. Also I'd switch the flax oil for ground up flax seeds and maybe take a few fish oil caps for good measure.

    How heavy are you now, and how active are you?

    /me quits impersonating a bodybuilder
    Weight mentioned in previous post.

    Active... pretty active minus the desk job lol. Seriously, my training and cardio makes up for any lack of activeness I get from work.

    Beans and lentils are out. I'd rather slit my wrists then eat that ****. lol. Yams are low GI.

    Expain your rational for slow digesting protein directly after training. Everything I've read contradicts this this.

    Thanks for chiming in. Much appreciated
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    i would try to round up the protien up to 300g ed
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    Quote Originally Posted by houseman
    Weight mentioned in previous post.

    Active... pretty active minus the desk job lol. Seriously, my training and cardio makes up for any lack of activeness I get from work.

    Beans and lentils are out. I'd rather slit my wrists then eat that ****. lol. Yams are low GI.

    Expain your rational for slow digesting protein directly after training. Everything I've read contradicts this this.

    Thanks for chiming in. Much appreciated
    If you take in ~70g of fast digesting protein spread out pre-during, you will have more than enough rapidly acting protein in your system (the amino acid release profile of whey is about 3 hours). At that point you just want to take in a slowly digesting source of protein that will not be as readily converted into glucose in the liver.

    That's the first time I've ever heard someone say they like the taste of yams over black beans with salsa... Different strokes I guess. Yams are moderately low GI (not as low as beans/lentils) and they're less nutritious. Your call man. Beezlebub was a big fan of the sweet potatos, he seemed to indicate that he experienced better weight loss when he subbed them out for beans (which is really what I would expect).

    Considering your weight, you should do just FINE with an extra 400-500 calories - in case you're having emotional issues with eating around 2600 calories.
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    keep in mind that every foods GI changes when its consumed with other foods .. a meal consisting of only a yam will have a higher GÉ than a meal consisting`of a yam and a lean protein source
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    Quote Originally Posted by glenihan
    keep in mind that every foods GI changes when its consumed with other foods .. a meal consisting of only a yam will have a higher GI than a meal consisting of a yam and a lean protein source
    Yep yep. I'm more about the GR of an entire meal and not so much about the individual food sources themselves.
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    The information I've seen suggests that protein may act to increase the GR of a meal.
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    Not even close to the calories you need.


    And 70g of Whey in any sitting is a serious mistake. Your body simply won't process that amount of fast acting protein in any given time peroid. It will end up either as glucose or excreted as waste.

    The amino acid release for a given amount of whey CAN be 3 hours IF properly absorbed. In that amount, it won't be. Studies with leucine tracer methods clearly show this. Whey protein actually begins digestion within 20 minutes of ingestion but the body can only handle so much fast acting protein at a given time before its excreted as waste (and you clear the room)
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    Quote Originally Posted by exnihilo
    The information I've seen suggests that protein may act to increase the GR of a meal.
    It depends on the protein and amino acid profile of said protein. Fast acting protein can increase the response (not the load) simply by increasgin the amount of amino's in a very quick peroid of time.
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    Quote Originally Posted by houseman
    Yep yep. I'm more about the GR of an entire meal and not so much about the individual food sources themselves.
    The GI does measure the response. Did you mean the GL of the entire meal?

    EDIT: Oops...read that wrong, but the GL is more important.
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    Quote Originally Posted by Bobo
    Not even close to the calories you need.


    And 70g of Whey in any sitting is a serious mistake. Your body simply won't process that amount of fast acting protein in any given time peroid. It will end up either as glucose or excreted as waste.

    The amino acid release for a given amount of whey CAN be 3 hours IF properly absorbed. In that amount, it won't be. Studies with leucine tracer methods clearly show this. Whey protein actually begins digestion within 20 minutes of digestion but the body can only handle so much fast acting protein at a given time before its excreted as waste (and you clear the room)
    Hence my suggestion to take his whey shake in part before and then over the course of the workout (pre/during). He said he works out for two hours, and mixed carb/protein drinks taken during the course of exercise have been shown to improve fatigued exercise performance
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    Quote Originally Posted by exnihilo
    Hence my suggestion to take his whey shake in part before and then over the course of the workout (pre/during). He said he works out for two hours, and mixed carb/protein drinks taken during the course of exercise have been shown to improve fatigued exercise performance

    It depends on the time frame. If it over a 3 hour peroid then you can use that (although I prefer a whey/casein mix instead) but if its an hour or maybe an hour and a half its still a bit much.

    The improvement in exercise is a result of sustained energy release over a longer peroid of time (hecn why you use a large LOW GI meal with a mix of slow/fast prtein about an hour before). During workouts a small amount 15-25g of carbs and 15-20g whey is probably all you want. A better option is free form amino's with a mix of high GI/mod GI carb sources.

    Working out for 2 hours is ENTIRELY too long.
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    whatever you boys are doing keep doing it
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    Quote Originally Posted by Bobo
    Working out for 2 hours is ENTIRELY too long.
    Includes cardio (30-45 mins). 2 hours would be the high end: eg: a leg day
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    Well damnit I need these details!

    Maybe I should read the thread more. (clonks himself on the head)

    I woudln't do cardio after exercise more than 3 times per week.
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    Quote Originally Posted by houseman
    Includes cardio (30-45 mins). 2 hours would be the high end: eg: a leg day
    how do you manage to do cardio after a leg day?
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    Quote Originally Posted by Bobo
    Not even close to the calories you need.
    Yeah, I'm still trying to wrap my head around this.

    Cutting on 3500 used to be too easy at one point (8 years ago). I just can't seem to find that right starting number anymore.

    It seems I do so much better in terms of weight loss in the 2400-3000 range. Since I've just come off doing a UD2 (Diet only) I figured starting with 2500 (give or take) would be best to ease back into things without completely undoing what I have accomplished thus far.

    My real concern with calories in the 2500 or under range is I have little room to tweak. Meaning, there will come a point (quickly) when I can no longer keep subtracting from my caloric intake without starving myself (OR having to do ungodly amounts of cardio dairly) at the same time which will halt all progress.

    Thanks for weighing in Bobo.
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    Quote Originally Posted by dsl
    how do you manage to do cardio after a leg day?
    Yeah thats a bad idea. Very bad idea.
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    My guess would be: Painfully, and slowly
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    Bike... real, real slowly.

    I find it really helps aleviate the DOMS I have in the next 3-4 days. The second day is by far the worst.
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    Quote Originally Posted by Bobo
    I woudln't do cardio after exercise more than 3 times per week.
    Also why I switch it up to in the mornings sometimes
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    [QUOTE=houseman]
    Quote Originally Posted by Bobo
    Not even close to the calories you need./QUOTE]

    Yeah, I'm still trying to wrap my head around this.

    Cutting on 3500 used to be too easy at one point (8 years ago). I just can't seem to find that right starting number anymore.

    It seems I do so much better in terms of weight loss in the 2400-3000 range. Since I've just come off doing a UD2 (Diet only) I figured starting with 2500 (give or take) would be best to ease back into things without completely undoing what I have accomplished thus far.

    My real concern with calories in the 2500 or under range is I have little room to tweak. Meaning, there will come a point (quickly) when I can no longer keep subtracting from my caloric intake without starving myself (OR having to do ungodly amounts of cardio dairly) at the same time which will halt all progress.

    Thanks for weighing in Bobo.

    Thats exactly the point. You have nowhere to go. YOu definetly will lose more WEIGHT starting that low simply because a good amount of glyocgen loss will occur with that few calories and your weight. What you have to do is be concerned with FAT loss, not weight. If you can achieve a 2lb/week loss then that is EXACTLY what you should happen. You can achieve the same amount of fat loss as you would cutting claories by a good amount but avoid the glycogen loss and eventual stall you will find. Fat loss is a pretty consistent thing. It doesn't increase the more you drop calories and in the long run that will only hurt your goals. Dieting is about slow and steady over long peroids of time.
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    Quote Originally Posted by ATWgirlMaUrA
    whatever you boys are doing keep doing it
    Pondering what that specifically means?

    lol
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    Quote Originally Posted by houseman
    Yeah, I'm still trying to wrap my head around this.

    Cutting on 3500 used to be too easy at one point (8 years ago). I just can't seem to find that right starting number anymore.

    It seems I do so much better in terms of weight loss in the 2400-3000 range. Since I've just come off doing a UD2 (Diet only) I figured starting with 2500 (give or take) would be best to ease back into things without completely undoing what I have accomplished thus far.

    My real concern with calories in the 2500 or under range is I have little room to tweak. Meaning, there will come a point (quickly) when I can no longer keep subtracting from my caloric intake without starving myself (OR having to do ungodly amounts of cardio dairly) at the same time which will halt all progress.

    Thanks for weighing in Bobo.
    Why not start around 3500-3700 and progressively lower calories to keep weight loss around ~2lbs a week?

    I'm currently trying to drop a few pounds, I've gotten to the point where I don't feel healthy. I'm currently eating about 4,000 calories a day give or take, with light cardio about 2x a week and the weight is coming off nicely. I'd like to drop about 25lbs of fat, that way I'll be able to compete in the 275lb weight class without having to go through too much of a trial to make weight (I'll look way sexy at 275 too ).
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    Quote Originally Posted by Bobo
    Thats exactly the point. You have nowhere to go. YOu definetly will lose more WEIGHT starting that low simply because a good amount of glyocgen loss will occur with that few calories and your weight. What you have to do is be concerned with FAT loss, not weight. If you can achieve a 2lb/week loss then that is EXACTLY what you should happen. You can achieve the same amount of fat loss as you would cutting claories by a good amount but avoid the glycogen loss and eventual stall you will find. Fat loss is a pretty consistent thing. It doesn't increase the more you drop calories and in the long run that will only hurt your goals. Dieting is about slow and steady over long peroids of time.
    Agreed

    Just a mental thing I need to wrap my head around.

    Now if I were paying you and not seeing results then I could beat your ass instead of mine. lol

    Hmmm.. that's not such a bad idea actually....

    Lemme ponder this
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    Quote Originally Posted by houseman
    Bike... real, real slowly.

    I find it really helps aleviate the DOMS I have in the next 3-4 days. The second day is by far the worst.
    THe problem is the stress your leg workout already puts on your body. Legs are different than any other bodypart in that they tax the body both aerobically and anaerobically (taps the krebs cycle) so doing cardio after is really only increasing cortisol prodcution and not burning extra fat. It actually making muscle loss a big possibility.

    WIth legs you bascially get resistant training and cardio all rolled into one. No need to do it further.
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    Quote Originally Posted by houseman
    Agreed



    Now if I were paying you and not seeing results then I could beat your ass instead of mine. lol
    Both would NEVER happen
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    Quote Originally Posted by Bobo
    WIth legs you bascially get resistant training and cardio all rolled into one. No need to do it further.
    Yes yes. My 5 sets of 250 for 20's nailed me pretty nicely last night lol

    I'm a glutton for punishment!
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    Quote Originally Posted by houseman
    Pondering what that specifically means?

    lol
    I hope it doens't mean what I tihnk it means. Because I would not be happy AT ALL.
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    Quote Originally Posted by exnihilo
    Why not start around 3500-3700 and progressively lower calories to keep weight loss around ~2lbs a week?

    I'm currently trying to drop a few pounds, I've gotten to the point where I don't feel healthy. I'm currently eating about 4,000 calories a day give or take, with light cardio about 2x a week and the weight is coming off nicely. I'd like to drop about 25lbs of fat, that way I'll be able to compete in the 275lb weight class without having to go through too much of a trial to make weight (I'll look way sexy at 275 too ).
    Alright. I'm going to ease back up to the 3500 range in the next week or two that way it's not a complete and utter shock to the system

    Yay... more ****ing yams and oatmeal. Woooo. lol
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    Quote Originally Posted by Bobo
    I hope it doens't mean what I tihnk it means. Because I would not be happy AT ALL.
    I saw the "Philly" and thought carefully as to what I was gonna reply with
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    Mine used to say that as well
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    Quote Originally Posted by Bobo
    Mine used to say that as well
    Why do you think I thought "carefully"?

    lol
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    Quote Originally Posted by Bobo
    Perhaps, I should have lead with "How YOU doin'?"

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    Exnihilo, how do u fix the beans and salsa, i mean is it just that or do u put some spices in it?

    Sorry to hijack your thread Houseman but good luck to you
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    Quote Originally Posted by dsl
    Exnihilo, how do u fix the beans and salsa, i mean is it just that or do u put some spices in it?

    Sorry to hijack your thread Houseman but good luck to you
    Get a cup of organic black beans where the ingredients are black beans and salt (black beans are my personal preference but it's up to you what type you use), warm on the stove till they are the desired temperature, then add ~1/2 cup (this adds a whopping 30 calories) of salsa (I like the ranch style uncooked but again it's up to you), crush a little garlic for flavor and use it as a bed for your lean chicken breasts Simple and delicious.
  

  
 

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