Quote:
Originally Posted by CFD
If you want to stay away from the gatorade try getting some carbo gain or any similar product, it is maltidextrose yes it's high GI but post workout it is good.
Even with the scoop of protein powder you eliminated your protein intake is much to low and macro-nutrients are way off. Look at the basics, you should be consuming at least 1 gram of protein for every lb of body weight, so in your case roughly 175 grams at a minimum, if you're training hard which it looks like you are levels should be higher. Your lucky to be eating half of that. Your working out in the morning, you have been fasting for about 8 hrs (sleep time) and then working out, what are you burning for fuel, this may be desireable for fat loss but not muscle building, I know you said you're cutting but your trying to do two things at once and you cannot. Have you ever acuratelly figured out what you cal requirement actually is, do you know your BMR. A few pages back I posted a formular to figure this out accurately. If you can find it try it, if your not sure of the math you can post your stats here, I will calculate it for you, then I can give you a break down of your carbs, proteins and fat for each meal, it can then be adjusted for cutting or bulking. I think that from what I see here better nutrition will be advantageous. Just for fun scroll back and look at what some of us that work out regularily are eating for cals (even while cutting)and the food combinations and you will see that yours are out of whack.
|
My BMR says 1737 based on your formula. I let computer programs figure all that out for me on my current diet though. I'm trying to lose 1lb per week and the program stipulated a 1500 cal a day diet based on my having a desk job. I added 300 to that so I didn't lose too much muscle. I figure as long as strength stays up there I'm good?
I used to get real crazy with macro nutrient ratios and all that. I tracked every single thing I ate all the way down to a splenda packet on dailyplate and the whole nine yards. I actually found I did better just relaxing about it and watching what I ate. I'm a bit OCD, but it just got too nuts trying to track it all.
This year I decided to just halve what I'd normally eat bulking. That put me around 1800 - 2000 cals a day and was close to the number the program spit out as well and was pretty easy to follow. If I normally ate two stuffed sole fillets for dinner during bulking, I just eat one now. Two scoops of protein and two tbsp of peanut butter bulking, I eat one now. You get the idea.
I'm open to suggestions on a diet though....never hurts to try changing things up. This has been working decent. I weigh every Monday and track it in the logs so I'll know how this week went soon.
Quote:
Originally Posted by dma05
1800 Calories a day!!! You're starving your body... If you work out for about 1.5 hours in they gym, then you should be eating about 2200 - 2800 calories a day... If you're not seeing results, you can blame your food intake.. that is way too low.. even if you just sit in an office chair.. you have to consider your workouts...
Get those calories up and eat a more balanced diet throughout the day (5 meals instead of 2)....
If you do that, you will see a change for the good 
Allen |
I hear ya. I eat a tick over 4,000 calories a day in the winter. 6-7 meals a day all the way up to a final protein meal right before bed.
So get this, I had a pro body building judge write me a diet a couple years back (Tony Haines). He wrote me one for cutting and one for bulking and I still have them as reference. The bulking diet was nuts. 6,000+ cals a day and like 400gr of protein. I ate religiously for 10 weeks and gained a total of 4lbs. I had stamina and strength galore at the gym, but eating that much EVERY DAY for two months and only 4 lbs??? I finally had enough and decided to not try to be something my genetics won't be. I mean seriously...how many people could eat like that and not gain some serious weight. I was eating a pound of tilapia a day. If I ever see another piece of that the rest of my life it'll be too soon.
The cutting diet was nearly all protein and fats with green veggies thrown in for fiber. Keto is what he called it. Worked like a champ after I adjusted to it (felt like crap the 1st two weeks). Dropped down to about 7.8% bf but eating like that long term isn't sustainable, at least for me.
Give me some ideas for meals and I'll see if I can make them fit. I hit the grocery on Sunday.
In a perfect world we'd all have personal chefs cook up our meals and just hand them to us every few hours hahaha.
Thanks for all the input.