Diet Help

[bubble boy]

I need some diet help please...

I have been following a diet I got from Flex magazine a few years ago which is basically a 40p 30c 30f and 15cal/pound. I have been on this for 4-5 weeks then cut to about 13 cal/lb and 50p 25c 25f for 4-5 weeks, then 65p, 20c, 15f at 10cals/lb but I think I stalled my metabolism so I went back to the 15cal/lb and 40/30/30.

I'm tired of this diet and it's not working for me as I am 225lbs and 20%bf. I'm 45 which isn't helping me but I know I can do better. I see alot of guys doing the AD and Keto, which I don't know if they are good for me or not so any suggestions on a diet and if there is a layout available I would appreciate it. I also ran across the scivation site that can set something up but apparently takes quite a while to get a diet back

 

[suncloud]

if you're cutting and 10cals/lb stalled you and 15cals/lb isn't working, try 12.... add in some good old HIIT (fasted) for 10 minutes, then do your workout and throw in another 10 minutes of HIIT at the tail end of your workout.

 

[Coachese]

I'm of the opinion that all calories are not created equal. Can you post a typical day's diet (be specific as possible) as well as your current lifting and cardio plan?

Thanks!

 

[bubble boy]

I'm of the opinion that all calories are not created equal. Can you post a typical day's diet (be specific as possible) as well as your current lifting and cardio plan?

Thanks!

Diet (work out days)

6:30am 2 whole eggs
4 egg whites
1 cup oatmeal or raisin bran or Kashi


9:30 8oz low fat cottage cheese
banana
1 tbsp nat. PB

12:30 1 can of Tuna w/mayo
2 slices ezekial bread

2:30 8 oz yoghurt
1 scoop whey
1 oz nuts

4:00 pre workout
1 scoop whey with glutamine mixed in
1 orange or other fruit

workout 5:30

7:00 post workout
1 scoop whey
1 scoop casein
Gatoraid (sometimes)

Dinner 8:00

8 oz fish or steak or chicken (usually rotate)

10:00 before bed
1 scoop Casein

this works out to 40p/30c/30f
approx 3100 calories (308p/237c/103f)

Rest days my diet is close to this but calories are about 2900
295p/212c/100f


workouts right now are 2 on 1 off and cardio was (I've been slacking due to burnout) 3 nights post workout 20-25 minutes mostly stationary bike but occasional running on tread mill.

supps right now are just protein but tossing around the Asterois stack althoughh prime didn't do anything for me stand alone before.

 

[suncloud]

workouts right now are 2 on 1 off and cardio was (I've been slacking due to burnout) 3 nights post workout 20-25 minutes mostly stationary bike but occasional running on tread mill.

diet looks good, and if it adds up to 15 calories per pound, you're on the right track. again, HIIT is where i'd begin. fasted morning HIIT, then HIIT after working out. the principles for HIIT are based around boosting your metabolic rate throughout the day, instead of the cardio approach of "burn what you can right now, and forget the rest of the day".

 

[bubble boy]

diet looks good, and if it adds up to 15 calories per pound, you're on the right track. again, HIIT is where i'd begin. fasted morning HIIT, then HIIT after working out. the principles for HIIT are based around boosting your metabolic rate throughout the day, instead of the cardio approach of "burn what you can right now, and forget the rest of the day".

Thanks for the input. One question though. I train at night (5:30) how would HIIT fit in since by that time I'm not exactly fasted although it is typically 2 hours without food. pre w/o shake 1 hour before and cardio post 1 hour w/o

 

[youngandfree]

Just hit it after lifting. Can you go for a jog when you wake up before work? I agree that the diet looks pretty solid. If you are stalled out, drop about 50 carbs, leaving the rest the same. That will knock 200 cals off your totals. Check out scivationbooks.com to look at their e-books. Look at the cut diet plan. If 3000 calories have stalled you out, then start at the 2500 cal meal plan. Obviously you might not be training for a show, but the plan is easy to follow and a change from what you have been doing. I like the calorie/carb sycling built in to it. Every third day is higher carbs, with a carb load meal at night on third day. That bumps the calories about 400-500 for that day as well. The other two days are lower carbs, and you can tweak the foods if you need to, just keep the macros the same. Check it out.

 

[bubble boy]

Just hit it after lifting. Can you go for a jog when you wake up before work? I agree that the diet looks pretty solid. If you are stalled out, drop about 50 carbs, leaving the rest the same. That will knock 200 cals off your totals. Check out scivationbooks.com to look at their e-books. Look at the cut diet plan. If 3000 calories have stalled you out, then start at the 2500 cal meal plan. Obviously you might not be training for a show, but the plan is easy to follow and a change from what you have been doing. I like the calorie/carb sycling built in to it. Every third day is higher carbs, with a carb load meal at night on third day. That bumps the calories about 400-500 for that day as well. The other two days are lower carbs, and you can tweak the foods if you need to, just keep the macros the same. Check it out.

Thanks for the suggestions. I have briefly looked at the scivation site but will have to print off the diet and take a better look at it.