Hi Guys,
OK, finally trying to get more scientific about my diet. To date I've just tried to have 6 meals a day and aim for a serve of protein in each so I can get my 180gm a day. But the downside to that is I eat too many carbs and fats and sometimes miss the protein serves when things get too hectic. I plan to lock down a regimented diet and pre cook all my daytime meals for the week ahead on the weekend.
I've based it largely on Fadi's 2200cal diet as well as another 2000cal diet I got from a bodybuilding book, can't remember the author.
Not sure how this will post up, but here goes. Based on my bodyweight of 75kg (165lbs), I'm aiming for 1800cals to put me in growth mode at a mix of 50% carbs, 40% proteins and 10% Dietary Fats.
Diet A is my primary diet and I'll stick with that for now which is 1955cals and above my 1800cal target so any ideas on stripping some cals would be appreciated. I might just substitute Fadi's lunch for the Beef one currently selected. That gets my total to 1747 which is pretty much spot on.
Thanks guys,
Mike
Hi Guys,
I've based it largely on Fadi's 2200cal diet as well as another 2000cal diet I got from a bodybuilding book, can't remember the author.
Thanks guys,
Mike
if he's trying to go lower on his bodyfat he most certaintly should not up his calories. If he is trying to add lean mass then he should increase calories slowly into his diet. As for 30% Fadi i'm not keen as when insulin is released from the pancrease your fat in the meal is getting "shuttled" straight into your fat stores. I try to putb my fat with my protien meals not with carbs.
More fat, listen to Fadi you need fat to function properly. I would say more calories too, I would go as low as 1800 for 1 week at max to drop a little extra weight but nothing over that one week. Also when do you train? That should have a bearing on the meals and carb intake.
Thats only if your mcles arnt primed for it.. also fat/fibre/protein bluntin insulins response, As simple carbs on their own are mainly absorbed via the stomach but when fat is added they go the whole way...
Guys,
Thanks for the good insight. For context, I'm trying to bulk but want to lose some bodyfat at the same time. I'd say my bodyfat percent at the moment is around 20% which is above where I want it to be.
As a novice trying to sort out a basic diet it is quite difficult with the differing opinions. I figured around 2000cals would be about right for the work I'm doing and my 75kg bodyweight at 20% bodyfat. My day job is sedentary and my only real exercise is my three times a week weight sessions. I'm doing PPP so max reps of 5 and lower.
Dave, I work out in the evenings around 5:30pm Tue/Thu and at 10:00am on Sat.
Derkaderka, what would you mix up for that evening snack before bed. Should I just go for a cassein protein in skim milk. I know it shouldn't be whey protein because of the quick absorption so am going to buy some cassein and substitute in the pre-bed drink.
I also have 3 tabs of fish oil, 1 tab multi-vitamin and 2 tabs dim daily. I also plan on adding creatine in when I get around to buying some.
Fadi, I really value your opinions so appreciate your insight. Many thanks!
Cheers,
Mike
If he wants to cut he needs to keep the fats as minimal as possible with carbs meals and keep carbs low at night.
That sounds a bit too atkins for my liking...
Eating fat doesnt promote fat storage in anyway unless you are eating excess calories. In fact it bluntins insulin wich is the anabolic hormone that is more responsible for pushing excess energy as in glucose into cells..
That sounds a bit too atkins for my liking...
Eating fat doesnt promote fat storage in anyway unless you are eating excess calories. In fact it bluntins insulin wich is the anabolic hormone that is more responsible for pushing excess energy as in glucose into cells..
I'm was suggesting what he can do to increase fat loss or increase muscle size, there's no atkins to it like your suggesting incorrectly
Dave,Maybe you should start a thread on it, or put what you have thought about in your workout thread.
Thanks mate!Mike,
I started a new thread for you.
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