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Thread: diet help...
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04-03-2010, 09:33 AM #1
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diet help...
ok...this is the first time ive actually counted all my calories and macros bc ive never really had to in the past, im an ectomorph and stay fairly lean when im bulking. but this year i want to get down to about 7% bf and as you all know that takes a plan. here is mine...
diet
meal 1
6 whole omega 3 eggs
2 pieces whole wheat toast
meal 2
50 grams whey isolate
2 tbs EVOO
meal 3
1 can tuna
3 whole omega 3 eggs
1/2 oz almonds
meal 4 (pre-training shake)
2 scoops whey isolate
2 tbs EVOO
1/2 cup oatmeal
meal 5
8oz chicken breast
1/2 avacado
meal 6
1 cup cottage cheese
2 tbs natty PB
2750 calories, 270 protein, 150 fats, 70carbs
stats: 6 ft, 235 lbs, not sure about bf% id guess 13 to 15%
i will also be using BCAA's pre training and cardio, actually i plan on sipping BCAA's throughout the day, but especially at those times.
cardio will be done in AM pre breakfast on 2 days and post workout 3 days, for a total of 5 days at 30 min a session. i will increase from there if needed.
my concerns are mainly with the total caloric amount as this is my first run and im not sure where to start. obviously, not losing muscle is a huge priority.
any suggestions or feedback is appreciated...im wide open for any input.
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04-03-2010, 12:44 PM #2
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Hey brother.
I will start by saying that If this has worked for you in the past, then by all means pursue the same style of nutrition program. In my opinion, especially as an ectomorph, you should consider a slightly different style of approach. Many of my clients come to me preaching how carbohydrate intolerant they are. It is hard to put a blanket statement around it, as it really depends on the individual's body-type, metabolism and dietary history (thus dictating insulin sensitivity). If someone was eating very poorly (lots of sugar, processed carbs etc and has quite a bit of extra weight on them) then I attempt to re-sensitize their tissues to insulin and drop some weight quickly via a paleo/keto hybrid approach. For athletes (competitive or recreational with clean eating habits) this is rarely an issue.
My point:
I think you could benefit from a higher carbohydrate, lower fat diet. Carbohydrates play an important role in keeping your metabolism elevated and facilitating proper t4-t3 conversion. If I were to re-arrange your macro's I would suggest about 300g protein and 200g carbs per day, with 100g carbs on NON training days. This would be a starting point of course; adjustments pending your body's response. Fat would be less than 50g per day (none added besides some EFA). The higher carbohydrates + mild cycling of carbohydrates (between training and non training days) will keep your metabolism quite elevated compared to a consistent very low-carb diet. Feel free to PM me if you want additional help
-Alex
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04-03-2010, 01:55 PM #3
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hmmm...thanks for your response, and i have considered taking the higher carb approach. honestly, i feel that it is healthier to go with the higher healthy fat, lower carb diet. also, i just dont like carbs, except fruits which i love.
i will definitely give this a lot of thought though.
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04-04-2010, 06:06 PM #4
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04-08-2010, 11:12 PM #5
your diet looks good. i would replace the morning toast with half a cup of oatmeal. also i would eliminate the pre-workout oatmeal and instead have it post workout with your chicken. the avocado i would have either with the preworkout meal or have it by itself any other time u may get hungry (snack). Also, u need more fiber in the diet. Vpx makes a product called fibertech which i take throughout the day, eliminates the runs on low carb diets and keeps u full longer, along with blood sugar levels being more constant. good luck on ur weight loss.
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