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Need suggestion on my diet.

JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/30, 03:08 PM Breakfast-1 cup oatmeal 5 eggwhites 1 sc. protein PWO protein drink simple carbs PPWO meal-52g. cooked chicken, 1 cup broccoli with 2 fish oil capsules adn 1\2 cup baked bean baked beans(check sugar in these if they are the canned type)black eye peas will work well.(Post cardio meal is ground beef baked beans,broccolli and fish oil) Lunch-3 1\2 oz. steak 2 oz. whole wheat pasta 1 cup veggies snack-6 oz. Tuna with 1/2 cup brown rice 1 cup veggies dinner-6 oz. chicken 2 cups veggies 1 tbsp. flax oil Before bed- 1/2 c. cottage cheese 2 tbsp. flax meal 1/2 sc. of blended protein containing casein protein This is my current diet for cutting and i'm at my maintenance and will be going to my bulking cycle on mon. or tues. any way i'm going to increase about 200-250 calories a week. and wondering if anybody has a suggestion on where i should raise my calories i was gonna start with adding an oz. of pasta about 200 calories and instead of a 1/2 cup rice a full cup another increase of 100 calories. would this be bad because i'm only raising carbs? thanks
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/30, 03:09 PM sorry the raise in pasta will only be an extra 100 calories not a 200 calorie raise.
	2004/09/30, 03:12 PM Justin, from the pix I'd say you're making excellent progress. I'd add some protein with the carbs and do itjust like you outlined. -------------- I drive way too fast to worry about cholesterol Charlie
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/09/30, 04:09 PM Thanks charlie, can i use a protein shake for my added protein i know your supposed to get your protein from whole foods but i'm taking plenty of protein in from whole foods and it would be easier if i could drink a shake after a meal for extra calories and protein.
kakaroto Posts: 893 Joined: 2002/05/09	2004/09/30, 08:29 PM regarding your diet, as CHARLIE SAID, not only increase carbs, increase protein. but also, and important to remember, you need fat to build up more muscle... tell me, do you have the exact amount of carb/prot/fat you are consuming in grams? i am kind of lazzy, dont want to make up numbers... i will be able of better help with that.
kakaroto Posts: 893 Joined: 2002/05/09	2004/09/30, 08:32 PM regarding you protein question... totally fine! if you dont mind the $$$ that´s why protein shakes were created: to achieve your daily protein intake.. it is a bit exhausting to only eat the same. dont you think? thats the only problem of bodybuilding: you dont have much variation. personnaly i look for a shake that change my all eating habits and enjoy it.
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/01, 03:14 AM I'll get the numbers tomorrow, I know i should've posted them, as for the protein though i think i'm going to go ahead and use protein shakes in helping me get my daily amount of protein because it does get expensive and hard to eat such large amount of meat to get your daily protein amount. Justin
	2004/10/01, 10:57 AM Yep, what kakaroto said. I usually end up getting a little extra fat without trying!!!!:big_smile: -------------- I drive way too fast to worry about cholesterol Charlie
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/01, 04:26 PM Why does it keep logging me out after i'm logged in? Above post is of course from me.I guess null is maxed out at 311
kakaroto Posts: 893 Joined: 2002/05/09	2004/10/01, 09:29 PM null = you? ....¿?¿?¿? thats your cut diet? when bulking you need to increase carbs no doubt about it. i dont know how you survive.... LOL i havent asked you what is your weight? what is your caloric maintenace level?
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/01, 09:45 PM 'i'm 5'10" 184lbs.(It's in my profile) My maintenance right now is about 2800 calories. Carbs is more in the 250g. range right now, i know i will def. need to up that but i think my protein is pretty good right now i will prob. add another 20g.starting monday i'm going to go to about 3000 calories adding an oz. of pasta and a protein shake. Is that a pretty clean bulk(minimal fat gain?)
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/10/01, 09:56 PM If you are at maintenance now, rather than start raising calories, keep calories the same for a couple weeks and change your macros! This alone will jump start the process. If you raise your calories and change your macros, you may be in for a world of adipose tissue enhancement!!:big_smile:(how do you like that, I just made that up on the spur of the moment!!:laugh:) It is serious though. Just change your macros for now. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/01, 10:01 PM What should I change my macros to? Will I make any changes in my body composition by just changing macros and maintaining maintenance. Is 2 weeks adequite on maintenance?
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/10/01, 10:13 PM By the numbers you give above, and 2800 calories total, (which doesn't quite come out by the way, but close enough) your current macros are 44/22/26 p/c/f. Keep calories the same, but change your macros to a 40/40/20 for instance. Just this change should get you started. Remember, protein is very thermic, and by decreasing your protein and incresing carbs(which are protein sparing), you cut down on some of the thermic qualities, (less digestion process, etc.) so this in fact will prepare your body for the upcoming caloric increase better. If you feel you are not carb intolerant, you may even raise it later to 40/50/10, in fact this would be a good range for most bulks. As you raise your carbs, cut your fats. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/01, 10:22 PM Got it drop protein slightly and raise carbs and drop the fat a little. Yeah i forgot a few nutr. facts but it's about 2880 on lifting days and 2700 on cardio days. due to pwo shake difference. i think i got it i will go 40/40/20 for 2 weeks then go 40/50/10, again thanks for your advice it has been invaluable.
kakaroto Posts: 893 Joined: 2002/05/09	2004/10/02, 12:25 AM good advice BB1 i didnt think about that. it will defenetly work
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/02, 03:48 AM I'm kinda of foggy on macros and how it works and was wondering if you could explain on how switching the macros around while keeping the same calorie count can change the way the body grows,or if you can point me towards a good book/article that goes in depth on this subject alittle more. Can changing from a 44/22/26 to a 40/40/20 actually build muscle while maintaining the same caloric intake which is my maintenane level? I'm just very curious about maximizing my gains by abtaining the proper diet for whatever goal i have in mind, as i've learned diet it very key in the results you recieve from your exercise.
kakaroto Posts: 893 Joined: 2002/05/09	2004/10/02, 11:01 AM you are totally right FOOD IS THE KEY remember that your body get used to your diet and you reach a plateau where you wont see any progress. by doing as BB1 told you, you will change your eating habits, therefore you body will need to get used to the new change. so it will hit your metabolism better. and then when you return where you were (more protein than carbs) you body will go through the same procedure. making you build up more muscle. BUT to build mass you need more calories than you need to survive(maintenace level). so as long as you exceed your caloric intake, you will build up your body. got the idea?
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/10/02, 11:06 AM To add to that, the idea here is mainly to not "shock" your body into something drastic. You are making a subtle change by changing macros, your body will not react harshly to this. If you do this, AND increase calories at the same time, you will see a much quicker weight gain, but most all of it will be what you do not want and offset the work you just did on your cut. When you cut (diet), the longer you go and the more calories you cut, you are really putting the body through a trauma. Yes, trauma, something it does not like. Now, if you just turn around and increase calories with abandon(witness yo yo dieters), the body can and does react swiftly in response. It is simply a trick to ease back into a sustained calorie increasing plan with no immediate unwanted consequences. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/02, 01:05 PM Very interesting and thanks for the information guys, the body a very complex machine, and seems it's very picky about what it wants as fuel:)
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/02, 06:03 PM Well i just weighed myself and i'm still loosing weight, can anyone give me an estimate on how many calories to raise? I was going to add 200 calories from an ounce of walnuts..is this a good idea?
bb1fit Posts: 11,105 Joined: 2001/06/30	2004/10/02, 06:52 PM Don't do anything...keep things as I told you. Your body is still reacting to your calorie cuts. Nothing is immediate in bodybuilding. Don't panic, it just invited disaster. -------------- If you don't stand for something, you will fall for anything.... bb1fit@freetrainers.com
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/03, 04:09 AM Ok i got it, I haven't changed my macros yet so my diet has been the same, well i didn't see the post before i went to work so i had the walnuts oh well hopefully one day won't kill me tomorrow i'm going to finish working out the numbers and everything in order to change my diet to a 40/40/20 on mon. i will make this change. But still keep at 2800 calories a day. This is not something you just change like that i see, it takes planning and a little bit of math. Tomorrow i will post the changes i have figured for a 40/40/20 macro and see if you guts think it's any good. So to get this right i shouldn't raise my calories even if i'm still loosing let my body adjust? I will be doing less cardio but adding an extra day of weight training does this effect anything? Nutrition is def. something that takes time to master. Oh and how will i know if i'm carb intolerant or not?
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/03, 02:04 PM I just sat down and and re-counted my macros and calories, right now which was my cutting diet i am taking in 265g of protein 237g carbs. and 79g. of fat which is 46/40/14. Pretty close to the 40/40/20 i'm supposed to be going on tomorrow. Is that enough of a change to jolt my system? Having a little trouble working this out.
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/03, 02:07 PM I mean i thought i was at maintenance but apprently i'm still loosing, so i don't if i should add or wait till my body adjusts and is at maintenance i'm at week 3 with this current calorie count so i should be at maintenance soon.
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/03, 02:38 PM Arghhhh, I forgot about my pwo shake, how do i handle lifting day and non lifting days, obviously because of my pwo shake i'll be taking in more calories on a lifting day than a rest day or a cardio day. Should i factor my pwo shake into my macros and adjust my whole foods for that day to fit my caloric intake? When should I increase my malto/dextro mix to 1/2 and 1/2 right now i doing it for a cutting cycle. I feel like giving up on being so scientific here and go back to just eating a lot of food. on lifting day my protein will be 311g and carbs will be 260g if i do half of the malto. and i think that when i don't have my pwo shake my daily calories drop to like 2700 calories which might be why i'm still loosing weight. I need some serious help:angry::surprised::dumbbell:
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/03, 03:33 PM ok did a little more math and for a 40/40/20 macro non lifting day protein-235g. carbs-237g. fat-115g. calories-2923 lifting day protein-281g. carbs-260g. fat-115g. calories-3280(with dexrrose about 85xtra calories) Thing is my carbs never changed from my cutting cycle. Only an increase in fat.
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/03, 06:16 PM is 115g. of fat too much? my new plan is 3000calories 235g protein 260g. carbs 115g. protein
JustinE22 Posts: 1,312 Joined: 2003/09/18	2004/10/03, 07:10 PM But I'm not at maintenance, i'm pretty sure that 3000 calories is maintenance for me so i'm increasing to 3000 calories using the 40/40/20 as you can see. Can you please let me know if this is right? I'm going to start today and hope it's right as nobody has let me know, i've provided adequite information and need to know if i'm going about the right way with mininum fat gain. ============ Quoting from bb1fit: Don't do anything...keep things as I told you. Your body is still reacting to your calorie cuts. Nothing is immediate in bodybuilding. Don't panic, it just invited disaster. =============
Mightymouse11k Posts: 1 Joined: 2005/01/24	2005/01/24, 09:39 PM Question. I have been lifting and working out for about 10 yrs now. I have never been able to find the balance between lifting and a good diet. I am not interested in building mass anymore, I'm more focused on cutting and toning. Building is easy, any ideas on a good diet and workout program?
kakaroto Posts: 893 Joined: 2002/05/09	2005/01/25, 03:58 PM thats has been talked a lot on this forum. did you make a search on this theme? you will find a lot of information in here. make a search first and if you dont find anything, come again.