Thread: help with my diet

hi Guys,
within the last year or more i've been practically on the same diet and has led to great results
unfortunately my stomachs poppin so i need to reduce portions...

i've done some research and came up with that im taking more carbs then proteins and slite more proteins then fats.

How can i use the macro breakdown of e.g

500 protein
350 carbs
100 fat
is an example.. What are examples of a high calorie diet that is similiar to the above standards.. not exactly to the gram above but similiar lines... im looking to still keep my intake of 3500 - 4000 calories...
trying to add more protein reduce the carbs but keep gaining muscle and losing my stomach abit

Originally Posted by zayd687

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trying to add more protein reduce the carbs but keep gaining muscle and losing my stomach abit

It doesn't work that way.

I doubt you will find an example of someone eating that sort of macros, that's like 2.5kg of meat a day.

Originally Posted by adz82

It doesn't work that way.

I doubt you will find an example of someone eating that sort of macros, that's like 2.5kg of meat a day.

adz ,
what would b realistic figures u reckon? all im after is to reduce fat/carbs while gaining.
if your guts starting to show im guessing its the above to as culprits.....

im trying to think of ways not to reduce too much carbs or fat just enough for my stomach to go in but continue muscle growth.

You fill stuggle adding muscle and losing fat at the same time. Look at my pics if you want an example of how little results it yields.

That said you're correct in a way. It's an over abundence of calories causing you to gain fat. Reduce your calories via eating less fat and carbs and or do more exercise.

try this mate, it is easy and tasty.

meal 1 oats w/ hjoney and wpi
meal 2 pink salmon, half a 425gram tin, smoked oysters or mussels with almonds and brown rice mash it all together it is good shit.
meal 3 steak (topside or round with no fat on it) and br rice
meal 4 chicken breast with garden salad, no dressing, no cheese or carrots.
meal 5 steak 2 whole eggs heaps of veggies
meal 6 casein protein isolate is the supposedly the best, but wpi is good with some glutamine for natural hgh stimulation and it helps you repair real good for the next training session, a lot of people also eat cottage cheese straight before bed too.

keep water above 4lt a day. this is heaps of protein, nice amount of fats and lowish carbs. keep the carbs out after lunch. yeah this is my basic diet.
work out your lbm, x it by your activity level and work out your amounts of tucker for caloric intake. cant remember the calorie counter site i used.
with the chx breast dice it and learn to cook it right and it will taste great.

U can find a calorie counter at http://www.fitday.com/ If u want to lose the gut u have to reduce calories. U may lose a bit of muscle size but that's part of the game that we're in. Also as mick said cut carbs after lunch unless you train in the afternoons/night (in which case you're going to need carbs to shuttle protein into your muscles after a workout) and lift heavy so your muscles are forced to maintain size and maybe (that's a big maybe) grow a little.

atsa go RF o couldn't remember the cal counter site, thats the best one i've found, good work.
here's one for full recipes
http://www.nutritiondata.com

Why are you guys cutting carbs in afternoon/evenings?

Is there any specific reason as I have had plenty of success without resorting to such things. Do you turn into a pumkin or something? lol

Originally Posted by adz82

Why are you guys cutting carbs in afternoon/evenings?

Is there any specific reason as I have had plenty of success without resorting to such things. Do you turn into a pumkin or something? lol

I used to subscribe to that theory, but not anymore. Having said that, I'm careful (generally) about the quantity and type of carbs late in the day/night.

Originally Posted by Lazarus

I used to subscribe to that theory, but not anymore. Having said that, I'm careful (generally) about the quantity and type of carbs late in the day/night.

What he said.

Although I'm a little more relaxed when it comes to the choice of carbs, too much emphasis has been placed on an index that has a few obvious flaws. Although copious amounts of sugar as a carb choice is NEVER a smart idea for those who struggle with the flab at any time of the day.

I'll clarify my statement by way of my example. I have breakfast at 7am and then a protein shake at about 9am before I train at 9.40am. After training which goes for a little over an hour I'll have another shake with protein and simple carbs and then followed an hour later with lunch which consists of protein and carbs (mainly brown rice). This will be followed two hrs later by anther meal with maybe a few carbs and then no more carbs for the remaining two sometimes three meals. I don't think that you should eat carbs after your last two post workouts meals cause I don't think the carbs serve any purpose. Your glycogen levels should be back up and I only see the carbs being deposited as fat. This maybe a simplistic view of things but it's what I believe because I have had some measure of success with it. I'm interested in anyone that can show me otherwise because I do miss carbs at night especially if I'm eating out! It's not a pumpkin that I'm scared of turning into. lol

Originally Posted by adz82

Why are you guys cutting carbs in afternoon/evenings?

Is there any specific reason as I have had plenty of success without resorting to such things. Do you turn into a pumkin or something? lol

i guess its just a general rule followed by bodybuilders worldwide, not all bb's i'm sure.
i guess it just stems from not needing the slow releasing carbs when you're not going to be burning them, fats provide plenty of energy. carbs seem to me to be the least necessary macro, they do make me feel good tho

Originally Posted by RF1964

I'll clarify my statement by way of my example. I have breakfast at 7am and then a protein shake at about 9am before I train at 9.40am. After training which goes for a little over an hour I'll have another shake with protein and simple carbs and then followed an hour later with lunch which consists of protein and carbs (mainly brown rice). This will be followed two hrs later by anther meal with maybe a few carbs and then no more carbs for the remaining two sometimes three meals. I don't think that you should eat carbs after your last two post workouts meals cause I don't think the carbs serve any purpose. Your glycogen levels should be back up and I only see the carbs being deposited as fat. This maybe a simplistic view of things but it's what I believe because I have had some measure of success with it. I'm interested in anyone that can show me otherwise because I do miss carbs at night especially if I'm eating out! It's not a pumpkin that I'm scared of turning into. lol

Well, there's carbs and there's carbs

I assume you're eating veges at night? especially green ones?

sure, but they are somewhat negative calories,and full of the goodies we all need but dont wanna eat

Originally Posted by RF1964

I'll clarify my statement by way of my example. I have breakfast at 7am and then a protein shake at about 9am before I train at 9.40am. After training which goes for a little over an hour I'll have another shake with protein and simple carbs and then followed an hour later with lunch which consists of protein and carbs (mainly brown rice). This will be followed two hrs later by anther meal with maybe a few carbs and then no more carbs for the remaining two sometimes three meals. I don't think that you should eat carbs after your last two post workouts meals cause I don't think the carbs serve any purpose. Your glycogen levels should be back up and I only see the carbs being deposited as fat. This maybe a simplistic view of things but it's what I believe because I have had some measure of success with it. I'm interested in anyone that can show me otherwise because I do miss carbs at night especially if I'm eating out! It's not a pumpkin that I'm scared of turning into. lol

Your body is always in a state of fat depositing and fat oxidation. Total calories, the type and amount of exercise you are doing is the stimulus that effects whether you are more likely to oxidise more fat than you are depositing assuming you are taking into account overall calorie balance.

Have a look at my journal and the photos I have of myself on this forum. You will know what I was and what I am now and I can tell you that I eat carbs morning, noon, and night and did so whilst dropping 50kg body fat (I dropped fat the quickest with such approach, whilst maintaining my sanity).

I just am a little mindful of the amounts I take in and to ensure when eating something I have not made that it's going to be dump loaded with hidden calories (sugar and fat) I try to limit these occasions unless I know the macros/calories of what I am eating.

Now before I get too far into it I will finish with saying that your body is repairing the damage done in the gym long after your post workout meal and eating carbs is about providing your body with energy for your activities, cell repair and maintenance etc, which is a 24 hour process. Not just some stupid little so called window of opportunity that lasts 34mins and 4.9392828282 seconds where you must dump down 200g of sugar and pre-digested protein for you to build/maintain muscle and or drop bodyfat.

All this said you must obviously be performing the right type of activity for it to be effective as that is the stimulus that determines if you hold or build skeletal muscle, and drop body fat. But if you have found a process that works for you then by all means do it, but nothing works if you can't keep doing it consistently and you will not enjoy long lasting success with it if you can't continue doing it for longer than the period that is needed to drop the fat.

You make a valid point Adz that's why I make sure that at least two sometimes three meals after my workout include carbs. However, given what you have said and looking at the photos you have put up I am prepared to listen. I have never believed that I have all the right answers and I have never believed that I cannot learn from others so your advice is appreciated. And as for the other question, no I do not eat vegetables at night. I do it during the day and I include salads at night (particularly baby spinach leaves).

Originally Posted by adz82

Now before I get too far into it I will finish with saying that your body is repairing the damage done in the gym long after your post workout meal and eating carbs is about providing your body with energy for your activities, cell repair and maintenance etc, which is a 24 hour process. Not just some stupid little so called window of opportunity that lasts 34mins and 4.9392828282 seconds where you must dump down 200g of sugar and pre-digested protein for you to build/maintain muscle and or drop bodyfat.

Yes indeed. I've often thought the whole "critical post-workout window" was problematic. I read a study, here I think, that basically bagged out the whole notion of restoring glycogen immediately post-workout and from my experience, I've tried both the immediate and delayed ingestion models and I don't think there's any real difference. Digestion in itself is pretty much an ongoing process for us, given our meal frequencies.

Originally Posted by Lazarus

Yes indeed. I've often thought the whole "critical post-workout window" was problematic. I read a study, here I think, that basically bagged out the whole notion of restoring glycogen immediately post-workout and from my experience, I've tried both the immediate and delayed ingestion models and I don't think there's any real difference. Digestion in itself is pretty much an ongoing process for us, given our meal frequencies.

Indeed it is, and there is ever more mounting evidence to suggest that your meals leading up to your workout are far more important than what you eat after. You can be assured that digestion is not as quick as every 3 hours your body is depleted of protein, especially if you are eating whole foods.

Originally Posted by RF1964

You make a valid point Adz that's why I make sure that at least two sometimes three meals after my workout include carbs. However, given what you have said and looking at the photos you have put up I am prepared to listen. I have never believed that I have all the right answers and I have never believed that I cannot learn from others so your advice is appreciated. And as for the other question, no I do not eat vegetables at night. I do it during the day and I include salads at night (particularly baby spinach leaves).

Well salads have veges

My point is that green veges are filling, full of the right sort of nutrients (especially for promoting testosterone production) and are pretty much calory neutral. Brocholi and Bok Choy are my staples.

Originally Posted by Lazarus

Well salads have veges

My point is that green veges are filling, full of the right sort of nutrients (especially for promoting testosterone production) and are pretty much calory neutral. Brocholi and Bok Choy are my staples.

Full of fibre also which would slow down digesting of those nasty carbs. lol

RF1964:

I am no expert either, I have read a lot of different methods and I have applied a lot and I always take the opportunity to listen to others and take on board what they say. The one thing that has stuck out to be the most important thing is consistency. Lots of methods work, but they don't work without it being a continued process.