Check My Diet

**Sholiz** · 05-15-2005, 08:26 PM

Check this diet .. supps are in line, multi + potassium + calcium + vita C + zinc + magnesim + Bcomplex

How's this look otherwise?

Off days I crusie carbs after breakfast ... on-days I center carbs at breakfast and around workout.

PDF Format

The Doc · 05-16-2005, 03:03 AM

Quote:

Originally Posted by Sholiz

Check this diet .. supps are in line, multi + potassium + calcium + vita C + zinc + magnesim + Bcomplex

How's this look otherwise?

Off days I crusie carbs after breakfast ... on-days I center carbs at breakfast and around workout.

PDF Format

Diet#1- is a 65/30/5 split
Diet #2 is a 84.8/8.7/6.5 split

Are you trying to lose weight or gain muscle with your diet?

Diet #1- has 2550 calories
Diet #2- has 1990 calories

A 560 calorie swing seems a little drastic since you're goal is to either be at maintenace,or 500 above it for bulking and 500 below it for cutting. So if your maintenance calories are 2250 you're half bulking on diet #1 and half cutting on diet #2 which would mean you're at maintenance since they cancel each other out. Maybe you could let us know what your goals are and what kind of diet philosophy you're trying to follow. Diet #2 is pretty damn close to being Keto, but I don't see any mention of a carb up. I'm no diet expert by any means but these 2 diet plans look like they are for different goals. Just help us fill in the blanks by giving us an overview of your intentions and what you want out of this diet.

The Doc

**MurphMan** · 05-16-2005, 03:25 AM

Quote:

Originally Posted by The Doc

Diet#1- is a 65/30/5 split
Diet #2 is a 84.8/8.7/6.5 split

Are you trying to lose weight or gain muscle with your diet?

Diet #1- has 2550 calories
Diet #2- has 1990 calories

A 560 calorie swing seems a little drastic since you're goal is to either be at maintenace,or 500 above it for bulking and 500 below it for cutting. So if your maintenance calories are 2250 you're half bulking on diet #1 and half cutting on diet #2 which would mean you're at maintenance since they cancel each other out. Maybe you could let us know what your goals are and what kind of diet philosophy you're trying to follow. Diet #2 is pretty damn close to being Keto, but I don't see any mention of a carb up. I'm no diet expert by any means but these 2 diet plans look like they are for different goals. Just help us fill in the blanks by giving us an overview of your intentions and what you want out of this diet.

The Doc

I agree Doc. #2 IS Keto.....not good for trying to gain mass, if that is indeed your goal Sholiz. It's OK to eat slighlty under maintenance on "off" days and slightly over on "on" days. But as Doc said, the swing in calories is too drastic, try to keep it about 300.

What is your goal Sholiz?

**johnsbod** · 05-16-2005, 05:14 AM

I agree with these guys. Remember that your body is still building muscle on the off days. If you want to cycle calories that's fine, just don't make such a drastic difference between on and off days.

**Sholiz** · 05-16-2005, 10:36 AM

off and on days are that in the diet, off and on. I'm going for a high protein intake with low carbs on off-days.

I've got BF to get off, trying to cruise carbs on non-lifting days and if I do eat carbs on lifting days center them around breakfast + workout. Trying for under 200g of carbs.

I'm trying to get as much excess BF off as possible before I start into a 'bulking' routine, I'll then bump cals around 4400-4700 ... and when I go to work this summer bump the cals to around 5500 since I'll be doing hard and intense manual labor (chunking, splitting, and stacking firewood).

Cardio 11 days in 2 weeks, 8 of those days I do it 2x a day. 3x once a day. The days I don't do it are leg days, and the days I do it once are upper body days.

Friday or Saturday I'm thinking about carbing up to say, refeed day. Saturdays I tend to be leanient on meals and might wind up eating texas toast and steak vs. just steak.

shoulda included my stats too

... 5'9 - 179lb ~17%BF. Shooting to come off of this around middle of June at hopefully around 170 and 12%.

What would reccomendations be? Up protein intake? Fat intake? I've thought about adding more fat around lunch (in form of lunch being fried in olive oil), I don't really want to add more carbs (well over 2x bodyweight at least) since I'm endo and somewhat carb sensitive (I think and have been told).

Dan · 05-16-2005, 01:04 PM

Keep dumping in the calories like that and you should do fine.

**MurphMan** · 05-16-2005, 01:51 PM

IMHO, you need to increase your daily carb consumption. Diet #2 is much better than #1, but I would still add another carb source in there. Try just adding some ground oats into your shakes.

**Sholiz** · 05-16-2005, 06:59 PM

Quote:

Originally Posted by MurphMan

IMHO, you need to increase your daily carb consumption. Diet #2 is much better than #1, but I would still add another carb source in there. Try just adding some ground oats into your shakes.

Like I said, I seem to be carb sensitive ... any ideas to get around this? I'm trying to central carbs around workouts, that way MWF I have ~150g carb pre/post workout totals.

**MurphMan** · 05-16-2005, 07:13 PM

Quote:

Originally Posted by Sholiz

Like I said, I seem to be carb sensitive ... any ideas to get around this? I'm trying to central carbs around workouts, that way MWF I have ~150g carb pre/post workout totals.

Well, it's not carbs that make you fat....it's the extra calories. Keeping bf levels low by limiting your carb intake is not very efficient. Carbohydrates are the main suppliers of glycogen in the muscle. When you limit your carb intake, you inhibit your body's production of glycogen and this will impeed your training signifcantly. Don't be confused with holding water as being fat. Alot of peopl think that low carb diets are good because they look and feel skinnier. That is just an illusion brought on by low glycogen levels in the muscles.

**johnsbod** · 05-16-2005, 07:27 PM

Quote:

Originally Posted by Sholiz

Like I said, I seem to be carb sensitive ... any ideas to get around this? I'm trying to central carbs around workouts, that way MWF I have ~150g carb pre/post workout totals.

I'm carb sensitive too, but I still don't think you're taking in enough carbs. How much do you weigh right now?

**Sholiz** · 05-16-2005, 07:44 PM

Quote:

Originally Posted by MurphMan

Well, it's not carbs that make you fat....it's the extra calories. Keeping bf levels low by limiting your carb intake is not very efficient. Carbohydrates are the main suppliers of glycogen in the muscle. When you limit your carb intake, you inhibit your body's production of glycogen and this will impeed your training signifcantly. Don't be confused with holding water as being fat. Alot of peopl think that low carb diets are good because they look and feel skinnier. That is just an illusion brought on by low glycogen levels in the muscles.

True, I've been doing something similar only with more fat included and more protein for the past month or so. I've kept my weight at 179 and I'm noticing better vascularity.

I'm going to sound like everyone else here but I want to get this fat off, I'm willing to sacrifice some muscle (low-er calories desperately) to help get as low as I can. I'm hoping to get to at least 11-12% by middle of June-ish.

Quote:

Originally Posted by johnsbod

I'm carb sensitive too, but I still don't think you're taking in enough carbs. How much do you weigh right now?

5'10ish @ 179 - ~17%BF

**johnsbod** · 05-16-2005, 07:47 PM

I think you can take in slightly fewer carbs on your off days if you want, but don't make any drastic changes. Slow and steady on the weight loss will help you keep as much muscle as possible in the process. Having a cheat meal once in a while, like once every 2 or 3 weeks, will help you bump up your calories and "reset" your system so to speak. At least that's been my experience.

**MurphMan** · 05-16-2005, 08:05 PM

Quote:

Originally Posted by Sholiz

True, I've been doing something similar only with more fat included and more protein for the past month or so. I've kept my weight at 179 and I'm noticing better vascularity.

I'm going to sound like everyone else here but I want to get this fat off, I'm willing to sacrifice some muscle (low-er calories desperately) to help get as low as I can. I'm hoping to get to at least 11-12% by middle of June-ish.

5'10ish @ 179 - ~17%BF

You can lose the fat AND gain lbm if you really want to. I'll dig up some text for you in a bit.

**Sholiz** · 05-16-2005, 08:07 PM

Quote:

Originally Posted by MurphMan

You can lose the fat AND gain lbm if you really want to. I'll dig up some text for you in a bit.

I've been doing that at, it seems, about .5lb fat a week. Slow and steady process but I want to get into my bulking stage faster

**johnsbod** · 05-16-2005, 08:12 PM

Quote:

Originally Posted by Sholiz

I've been doing that at, it seems, about .5lb fat a week. Slow and steady process but I want to get into my bulking stage faster

Well, just start bulking then. If you don't put on a lot of fat while you bulk and put on a lot of muscle, you can actually lower your BF%. Think about it, 20 lbs of bodyfat on a 180 lbs person is a much higher percentage than 20 lbs on a 210 lb person. If you cut too quickly though, you will sacrifice some muscle mass.

**Sholiz** · 05-16-2005, 08:24 PM

I understand the muscle sacrifice, but remember summer

. I've gotta get this excess off before I start my bulk, just something I `need` to do.

I'm expecting to lose some, as all cutting does, but ... should come back fast, even though I'm not concerned over it. If I can get to 12-13% and look somewhat soft/lean I'll be happy if I sacrifice some muscle.

**MurphMan** · 05-16-2005, 08:51 PM

Quote:

Originally Posted by johnsbod

Well, just start bulking then. If you don't put on a lot of fat while you bulk and put on a lot of muscle, you can actually lower your BF%. Think about it, 20 lbs of bodyfat on a 180 lbs person is a much higher percentage than 20 lbs on a 210 lb person. If you cut too quickly though, you will sacrifice some muscle mass.

I agree. Sholiz, get off the rollercoaster and get on the train!

Increase your LBM and you will burn fat much more efficiently.

**powerman2000** · 05-17-2005, 08:36 AM

Hey E-son, remember what I said the other day? All the above advice is only good advice for you IF it works for YOU. Know what I'm saying? There isn't only 1 good way to achieve any physique goals. We are all so vasty different that you need to just keep reading a lot and experimenting with what sounds reasonable to you until you find what works best for you. Then when you have found it in another 3 or 4 years you m

05-16-2005, 05:14 AM	#4
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	I agree with these guys. Remember that your body is still building muscle on the off days. If you want to cycle calories that's fine, just don't make such a drastic difference between on and off days. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

05-16-2005, 10:36 AM	#5
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	off and on days are that in the diet, off and on. I'm going for a high protein intake with low carbs on off-days. I've got BF to get off, trying to cruise carbs on non-lifting days and if I do eat carbs on lifting days center them around breakfast + workout. Trying for under 200g of carbs. I'm trying to get as much excess BF off as possible before I start into a 'bulking' routine, I'll then bump cals around 4400-4700 ... and when I go to work this summer bump the cals to around 5500 since I'll be doing hard and intense manual labor (chunking, splitting, and stacking firewood). Cardio 11 days in 2 weeks, 8 of those days I do it 2x a day. 3x once a day. The days I don't do it are leg days, and the days I do it once are upper body days. Friday or Saturday I'm thinking about carbing up to say, refeed day. Saturdays I tend to be leanient on meals and might wind up eating texas toast and steak vs. just steak. shoulda included my stats too ... 5'9 - 179lb ~17%BF. Shooting to come off of this around middle of June at hopefully around 170 and 12%. What would reccomendations be? Up protein intake? Fat intake? I've thought about adding more fat around lunch (in form of lunch being fried in olive oil), I don't really want to add more carbs (well over 2x bodyweight at least) since I'm endo and somewhat carb sensitive (I think and have been told). __________________ You hear me before you see me, I got King Kong in the trunk

05-16-2005, 07:47 PM	#12
johnsbod Member Join Date: Apr 2005 Location: Vienna, Austria Posts: 2,733 Recipes: 0 Rep Power: 60	I think you can take in slightly fewer carbs on your off days if you want, but don't make any drastic changes. Slow and steady on the weight loss will help you keep as much muscle as possible in the process. Having a cheat meal once in a while, like once every 2 or 3 weeks, will help you bump up your calories and "reset" your system so to speak. At least that's been my experience. __________________ Wenn Sie Deutsch sprechen können, posten Sie hier. Misc Perv #69

05-16-2005, 08:24 PM	#16
Sholiz Soldier In Progress Join Date: Mar 2005 Location: Michigan Posts: 3,431 Recipes: 3 Rep Power: 230	I understand the muscle sacrifice, but remember summer . I've gotta get this excess off before I start my bulk, just something I `need` to do. I'm expecting to lose some, as all cutting does, but ... should come back fast, even though I'm not concerned over it. If I can get to 12-13% and look somewhat soft/lean I'll be happy if I sacrifice some muscle. __________________ You hear me before you see me, I got King Kong in the trunk

05-16-2005, 01:04 PM	#6
Dan Unpaid Trash Collector Join Date: Apr 2005 Location: Colorado Posts: 1,725 Recipes: 0 Rep Power: 26	Keep dumping in the calories like that and you should do fine.

05-16-2005, 01:51 PM	#7
MurphMan Robomoderator Join Date: May 2005 Posts: 1,598 Recipes: 0 Rep Power: 26	IMHO, you need to increase your daily carb consumption. Diet #2 is much better than #1, but I would still add another carb source in there. Try just adding some ground oats into your shakes.