Diet help request, and a brief introduction

[nowayman]

First off I'd like to say hi and introduce myself to you all. I've been lurking here for a couple of days and I figured now is as good a time as ever to create a profile. The name is Mike, and I want to take my physique and athletic performance to the next level. You all seem to really know what you are talking about so I have come to throw myself before the mercy of your court and ask for some advice.

First I guess I'll start off by explaining my current situation and intended goals. I'm 23, 5"10 180ish pounds with about 18% body fat by my guesstimation. I've been lifting for about a year and a half now and I've made some great gains. The thing is that I don't feel that I am strong enough yet and would like to set up an intensive 3 month training program so I'll be ready for rugby next season, but while doing that I would like to lose about 10% of my body fat.

I have been using a 5 day weight training program coupled with a 5 day (2 light days and 3 heavy) cardio program. I'm on the following supplements: Xenadrine, Creatine, and protein shakes.

I think its a pretty decent work out program and I would have reached my goal if I had stuck to a diet plan, or even had one. This brings me to my actual question (I'm at work, I have time to type).

What kind of diet would one recommend for strength gain while lowering body fat percentage (if it is even possible to do such a thing). I've used the search function on the site and really couldn't find what I was looking for. Basically what I am planning on doing is keeping my calories to about 2k a day while making sure that I'm eating at least 180 grams of protein.

I really don't know what makes a proper diet besides that though. Any help would be appreciated. Thanks.

[Adam Campbell]

I don't know much about rugby, but I guess I would wonder what's the need for 8 percent body fat? Is it for looks or for performance? It sounds like your goal is to be a better rugby player so your diet should help you work towards that. However, I don't think eating 2000 calories a day will optimize your ability to gains strength, since your body mass will most likely decrease as you do it. I'm guessing you'd like to be 8 percent at 180 pounds, which is a whole different story. You won't be adding muscle most likely on a 2000 calorie a day diet, so if you preserve what you have, you'll have to drop to about 165 to achieve 8 percent body fat.
And that will probably highly reduce your ability to make signficant strength gains.

So I guess that's a round about way of finding out if you're trying to lower body fat percentage and/or weight for performance, or if it's just for aesthetics. If it's the latter, you'll probably have to decide what's most important to you.

But maybe someone that works with rugby players or athletes like Alwyn, Bill, or Dos would have an entirely opposite view. And I'll certainly defer to them.

[nowayman]

The 8% is for aesthetics. What you are saying is that it's impossible to make strength gains while on a 2000 calorie diet? I'm guessing you are right because its very difficult to fit in 180 grams of protein on what I'm eating.

I'm mainly having to cut the majority of my carbs from my diet.

If its possible to eat a diet that was around 2000 with at least 200 grams of protein what would stop me from making strength gains? Just wondering if it is possible.

But I hear what you are saying, I need to decide whats more important. As far as what I need for rugby- its mainly speed, strength and endurance, probably in that order. The 8% is entirely aesthetic.

Edit: this is what I have come up with as a diet, so far. Bear in mind that I am also taking one a day multi vitamins to take the place of any holes in nutrition. First # approx cal 2nd is protein

breakfast: either egg whites + yogurt 400 40
or cottage cheese + yogurt 200 17

lunch
two pieces of wheat bread - cheese- lots of tuna
560 83

shake- 420 - 25 (the orange juice I'm using as a mixer has so many calories)

then supper is wheat bread, hamburger patty and cheese, and a vegetable - which is about 600 60

which brings it to about 2000-2200 186-200

[Adam Campbell]

The 8% is for aesthetics. What you are saying is that it's impossible to make strength gains while on a 2000 calorie diet? I'm guessing you are right because its very difficult to fit in 180 grams of protein on what I'm eating.

I'm not saying it's impossible. I'm saying it's not optimal. And that you'll probably end up disappointed in your performance gains compared to what you could achieve if you were consuming more calories.

'm mainly having to cut the majority of my carbs from my diet.

I'm probably more of a proponent of low-carb diets than anyone on this board (well, me and Bond!). But for optimal athletic performance, you'll still want carbs. I would recommend reading "Nutrient Timing". (You can find it on Amazon.) I think the guidelines in there are excellent for your goals. You won't achieve fat loss at the rate you want (in my opinion) but you will give you the nutrients you need when you need them to add muscle size and strength. A nice side effect is that you'll most likely improve body composition, so you will be losing fat.

If its possible to eat a diet that was around 2000 with at least 200 grams of protein what would stop me from making strength gains? Just wondering if it is possible.

But I hear what you are saying, I need to decide whats more important. As far as what I need for rugby- its mainly speed, strength and endurance, probably in that order. The 8% is entirely aesthetic.

The protein increased protein most likely won't have any effect on your rate of strength gain. Sure, you're giving your body the raw materials to make muscle, but it's going to use the raw materials for energy first, since you're low on total energy. Your body increases its rate of gluconeogenesis--converting protein to carbohydrate (glucose)--when protein consumption is increases and carbohydrate consumption is decreased. There is a nice fatloss side effect in that this is a calorically expensive process, but it won't help you to gain strength.

Again, I'm not saying that you can't gain strength on a 2000 calorie diet, only that you probably won't see large gains in strength.

If you decide that fat loss is your main goal, I do like a low-carb diet that's actually higher in calories, using the "Nutrient Timing" workout methods around your workout. You don't achieve ketosis, but you keep insulin levels low (high insulin level inhibit fat loss) all day with the exception of around your workout where you use it to reduce protein breakdown. I have found this method to be highly effective. However, I'd ditch the bread and increase your vegetable and fiber intake (a fiber supplement like Benefiber is a great addition to meals).

Lots of people on the board will disagree with these recommendations or at least offer that with a high activity level you can get just as good of results with a moderate carb intake (30-40 percent). I would say they are right for the most part and that you won't go wrong with that method. However, if you avoid breads, pasta, and rice all day (but eat plenty of vegetables--as many servings as you can) along with meat (fish, chicken, beef, turkey), then have a carb/protein shake before, during, and after your workout, you will see great results. (I would recommend NOT restricting your calorie intake.)

Like I said, though, you will receive other types of advice which will work really well. I think this is a method that makes sense to me physiologically.

[nowayman]

Awesome info Adam. Thanks a ton. I see what you are saying now.