How's my nutrition? - JP Fitness Forums

Blackjack · 05-11-2006, 02:02 PM

So, it's me again. You may have noticed that I've asked a lot of questions in the Nutrition Forum lately. I've really concentrated on cleaning up my diet to get those ripped abz. I think I'm doing ok, but I thought I'd lay it out here to get your thoughts.

BTW, I'm 6foot4, weighing about 215lbs as of this a.m. Most likely about 13% bf. Goal is to get down to 9-10% while maintaining muscle/strength levels.

I workout (TT2K5 right now) first thing in the a.m. 3 days per week + HIIT 2-3 days per week (off days). Here's what I ate/drank today:

Pre-Workout - 8oz gatorade + .5scoop 100% Whey
Post-Workout - 8oz gatorade + .5scoop 100% Whey

8am (@ work) - 1.5scoop Metabolic Drive in water

9:30am - Med Orange, 4oz turkey + slice cheese + whole wheat tortilla
11:30am - 1c brocoli + olive oil, 6oz canned chicken
2:30pm - 2/3 cup sugar snap peas, 8oz canned tuna + tbsp light caeser dressing.

Dinner will most likely be grilled chicken with corn on the cob.
May do cottage cheese + nat. peanut butter or another MD + peanut butter before bed.

Plus 10 fish caps + fiber supps (no sugar)

Per FitDay - about 2300cal, 50% protein (270g), 26% carb (176g), 24% fat (59g, 8%sat, 6%poly, 8%mono).

Kind of following Adam's Diet plus Berardi's 7 Habits (90% rule). Drink only water and the occasional diet soda. May have a glass of milk w/dinner, before bed or pwo with protein powder. Taking multi-vitamin. Will be adding Green Tea and more veggies very soon. Just bought Gourmet Nutrition.

Questions -

1. Too few calories? (according to my calcs, this is almost 1000cal below maintenance, but I do ok hunger-wise at this level)
2. Too much protein?
3. Too few carbs?
4. Given - not enough veggies (working on this).

Progress: I've dropped about 10lbs in 2 mos. Assuming mostly fat. Would like to drop about 5-7 more lbs.

Any thoughts? Appreciate the feedback.

Ted

I. Kay · 05-11-2006, 09:04 PM

Two things:

Berardi makes a good point when he says that the only real way to gauge progress is to take an accurate assessment of where you start, track exact changes to the diet and then measure using the same standard as you did to begin. That said, I'd say if you want to get down to 9-10%, find out first if you really are at 13%! That way you won't be doing the classic "I think it's mostly fat" thing that we all tend to do.

The second thing is: adding another 150-200 cals worth of veggies would go a long way to not only fulfulling the veg requirement, but also getting closer to a healthier cutting intake. You said you are working on it, and I think once you master it the cals will be there.

Looks really good otherwise!

Ogedei · 05-12-2006, 06:10 AM

My 2 cents.

1. I wasn't hungry yesterday, when I pumped the stuff into fitday I came up with 1600 or so calories. I'm 6'5" 210lbs. WAY LOW. Hunger isn't always the best guage. 10lbs in 2 weeks is about 1 1/4lbs a week, an ok #, but it might be high if you're at 13%. So as RH said and agreeing with you, you should probably eat more.

2. You are probably eating more protein than you need. You are close to 1.25% per lb of body weight. My understanding is that if your healthy it's no big deal.

3. Your carb and fat's are pretty much even, their amount is pretty much dictated by how much protein your eating (% wise). Of course simply adding veggies and such will up your carb intake a little.

I agree with RH that it looks decent, and alot better than how I eat somedays. I also think your 4 observations are all pretty accurate and show that you pretty much have a handle on what you need to change to make it better.

Ie more calories, most likely in the form of veggies.

Good luck!

Blackjack · 05-12-2006, 07:01 AM

Yeah, I need to take some caliper measurements this weekend. I've found that they aren't necessarily accurate (cheap calipers) and I don't belong to a gym so I can't get a pro measurement.

Veggies are a tough thing for me. Historically, I haven't eaten any just some fruit & the occasional salad. So since the beginning of these year, and my cutting cycle, I've tried to add more. I'm up to green beans, broccoli, peas & carrots. I will also make the occasional spinach salad. But I need more variety. Also thinking about adding some Greens Plus, but those won't add too many calories or carbs so...that's what I meant by "working on it".

Any further observations are welcome. Thanks for the feedback so far!

Ted

emartin10 · 05-12-2006, 08:14 AM

See if you can chuck some carrot, cucumber, or tomato on your salad - there's another serving. I love making a big stew or marinara sauce, and just seeing what I can get to go in there without tasting it. Again, throw some finely diced carrots (sauted) into marinara sauce, I guarantee you won't taste them. Make the London Broil stew in Gourmet Nutrition, and add some veggies. Again, you won't taste them!

It's fun to experiment, and you are on the right track. By trying some new veggies every week or so, you'll grow to enjoy them and eat them much more often.

Also, on the lines of your diet, I'd get a bit more healthy fat in there. Not only will you feel more satieated each time you eat, but it'll help you in the long run.

E

Blackjack · 05-12-2006, 08:22 AM

Healthy fats, yes...I'm short on almonds this week but I have been eating peanut butter. I'm also going to start putting EVOO (as Rachael Rays says) on my veggies. CB says 30% fat in Get Lean. I'm about 24-25% right now. Good suggestion. That would also bring my calories up a bit.

Aspharagus...need to try that. Carrots, cellery w/pnb, slip some corn in there as well. Just thinking out loud...

Keep 'em coming.

Kevin Larrabee · 05-12-2006, 10:08 AM

Quote:

Originally Posted by Blackjack

Healthy fats, yes...I'm short on almonds this week but I have been eating peanut butter. I'm also going to start putting EVOO (as Rachael Rays says) on my veggies. CB says 30% fat in Get Lean. I'm about 24-25% right now. Good suggestion. That would also bring my calories up a bit.

Aspharagus...need to try that. Carrots, cellery w/pnb, slip some corn in there as well. Just thinking out loud...

Keep 'em coming.

An easy and quick way to bump the fat intake would be using one of the shakes from Gourmet Nutrition. Most have something like 2 Tbsp of Natty PB. Oh ya and the taste great too.

If you are really strapped for time just get some natty PB and have to spoons full (if you dont have a Tbsp mesure).

You can get about 220 cals and a great source of fat.

Blackjack · 05-12-2006, 10:30 AM

My thread has been graced by the great Kevin Larrabee - host of the Fitcast and RA extraordinaire - Wow, I'm starstruck! Fresh from rubbing elbows with the Fitness Famous.

Seriously, I've been downloading and listening, you're doing a great job. The CB interview was excellent! Not sure how you find the time to do all that plus student plus RA plus working out. You must have some great time managment skills.

Thanks for the suggestions, I've usually got at least a serving of nuts in there and I've recently gotten back into natural peanut butter. I got sick of it for a time. I've definately got to make some of the bars and shakes from GN. BTW, we made the coconut chicken last night - very good.

So more veggies, more healthy fat (EVOO + nuts/nat pb), more calories from that stuff...

I. Kay · 05-12-2006, 09:01 PM

A quick suggestion on the veggies, in order to get more variety, more colors, fiber and vitamin C : buy those bell pepper triple packs they sell, pre-wrapped, with one yellow, one green, one red pepper (or whatever the 3 are). Go home, wash them, slice 'em open, throw the seeds out and stick them in a freezer bag and put 'em in the fridge. Then you can take them out and cut up some chunks each day to put on salads, chicken, etc.

I get organic peppers cause the regular ones make my mouth itch, but they're a little pricier...

BFG · 05-13-2006, 01:49 AM

OK I know it does seem to be the American way but I just read yuor diet as protein protein protein protein

To maintain and build muscle the guide is averaged at 1.4g per KG of bodyweight (thats 2.2lb's). ANything more than that is expensive fuel and not always the best way as when on low calorie diets then you want quick delivery of fuel not the process of breaking down the protein to errrr guess what utilisable carbohydrates.

OK 2300 low ? No thats high and if yuo seriously wanna see thse abs showing through then calorie cycle. If yu want a gentle start go for 2500 per week.

week 2 2300
3 2400
4 2200

and so on down 200 up 100 down 200. work out your minimum porbably around 1500 calories. (I dropped to 1400 3 times in the last year with no muscle loss whatsoever (admittedly there wasnt much there in the first place) but its more than suffieicnt you just have to get clever with bulkier foods that are of low calorie.

And yuo know Im going to say it water water water water and lots of it minimum 4 litres building to 7.

If you want that 6 pack and havent been there before or had it since he last time flares were in fashion then you are gonna have to take some drastic action

oh and fat% good fat bad fat whatever 20% max diet intake and that includes the over the top amount of fish oil capsules you are taking, why not swallow the whole pot theres as much science in it????? 2 a day max 3 is more than sufficient anything else is just hearsay and unsubstantiated speculation

Kevin Larrabee · 05-13-2006, 07:35 AM

Quote:

Originally Posted by Blackjack

My thread has been graced by the great Kevin Larrabee - host of the Fitcast and RA extraordinaire - Wow, I'm starstruck! Fresh from rubbing elbows with the Fitness Famous.

Seriously, I've been downloading and listening, you're doing a great job. The CB interview was excellent! Not sure how you find the time to do all that plus student plus RA plus working out. You must have some great time managment skills.

Thanks for the suggestions, I've usually got at least a serving of nuts in there and I've recently gotten back into natural peanut butter. I got sick of it for a time. I've definately got to make some of the bars and shakes from GN. BTW, we made the coconut chicken last night - very good.

So more veggies, more healthy fat (EVOO + nuts/nat pb), more calories from that stuff...

Hahaha. Thanks, but seriously that is much over exagerated. I am very glad you enjoy the show, since I love doing it. The work involved is not too bad and since the show is so much fun to do I don't mind doing it. I havent graced the boards much in a while because of finals, but now I am all done so I can post more before I start my summer job. I am glad if I can help. And keep us updated with your results.

And don't forget to tell a friend about the FitCast!!!

Take care

Blackjack · 05-15-2006, 09:50 AM

Kevin, that may be the most appealing thing about you is your modesty. I have a lot of respect for someone your age that shows that level of maturity. Keep it up.

BFG, thanks for the thoughtful response. I'll try and respond to some of the issues you raised.

I agree, there's a lot of protein there. But it's really just a result of one of Berardi's Seven Habits - lean protein with every meal. When you eat every 2-3 hours (another Habit) you can get to these levels realatively easy without trying. I will take a look at the FitDay breakdown and most likely reduce portions to get closer to 1g Protein/lb of bodyweight. (Which as of this morning is 214.)

Water, I drink 1 liters minimum. Generally, 3 while at work, 1 with dinner alone. Then I try and taper off the rest of the evening. Tired of getting up at 3 to take a leak.

The calorie cycling is interesting but I really feel like I'm at my minimum right now, especially on days I workout. I tend to get hungry every couple of hours on workout days, mainly in the a.m.

My goal is to see the majority of my abs. I don't want to be incredibly lean, but 10% would be ideal. But I spent a lot of time bulking this past winter and don't want to waste that muscle with low caloric intake.

I still need to take some updated BF% measurements and re-assess my goals.

Thanks again for all your input.

Ted

BFG · 05-16-2006, 05:11 PM

Quote:

Originally Posted by Blackjack

Water, I drink 1 liters minimum. Generally, 3 while at work, 1 with dinner alone. Then I try and taper off the rest of the evening. Tired of getting up at 3 to take a leak.

The calorie cycling is interesting but I really feel like I'm at my minimum right now, especially on days I workout. I tend to get hungry every couple of hours on workout days, mainly in the a.m.

My goal is to see the majority of my abs. I don't want to be incredibly lean, but 10% would be ideal. But I spent a lot of time bulking this past winter and don't want to waste that muscle with low caloric intake.

Ted

Ok you may laugh at this but can give you a water drinking schedul, its the same as anyt other thing its habit and no dont drink it after 5pm not a good call :-)

Getting hungry then you are not eating wise you are eating calorie high but low density food and yet everyone still says ahh but protein make to fell fuller IMO bullshit, it makes ya stop eating sooner sure as feck dont keep ya feelin satiated longer!

And trust me with the right routine and observing the protein intake guidelines you wont lose any muscle unless of course your diet structure doesnt match your training plan, would suggest you tailor the intensity to meet the diet not vice versa in this circumstance

Anyhow just my two penneth from across the pond on my jumping back in the saddle day