Drakos Diet..

[Drako]

Alright guys since the surgery Ive been fighting a loosing battle with weight gain and not the good type. So nows the time to fight back. Heres my Diet hows it look anything you think could be changed or altered.??

Height: 5'11''
Weight: 210lbs
BF: 18-20%

Goal: To get the bodyfat down to at least 12% while maintaining muscle.

Diet: Shall be followed 6 days of the week. With one cheat day.

07:00 - 8 egg omlette (5 whites 3 whole) with red onion and mushrooms.
2 slices of wholmeal bread toasted.

10:00 - 100g Chicken breast.

13:00 - 1 can of Tuna (200g) with sweetcorn and tablespoon light mayo.
2 slices of wholmeal bread and 50g broccoli.

16:00 - 100g Chicken breast.

20:00 - 41g of Protoplex

21:00 - 200g of Medallion Steak and 100g Veg

 

[estray]

what time do you work out?

 

[Suareezay]

well it looks like you got your protein intake down.

now add carbs and fats and you should be good to go.

 

[ecke70]

why do you have bread as your only carb source? i think you would be better off with rice for example

 

[Drako]

estray: I train around 9:00-10:00am or 600-7:00pm depends what shifts Im on.

suareezay: Im aiming for a lean protein diet to help drop fat so minimum carbs is what Im aiming for and Im getting my fats through my eggs and meats.

 

[Drako]

why do you have bread as your only carb source? i think you would be better off with rice for example

Whats wrong with wholemeal bread I'd understand your argument if I was eating white bread but the problem with wholemeal I just dont see it.
Besides you cant make sandwiches with rice.

 

[Suareezay]

suareezay: Im aiming for a lean protein diet to help drop fat so minimum carbs is what Im aiming for and Im getting my fats through my eggs and meats.

at 18-20% bf i wouldnt go for a PSMF type diet. Gym performance will most likely plumment on such low carbs.

 

[Drako]

What would you suggest, adding oats in the morning and mabey to my shake?

 

[estray]

Id do that diet on off days and then add 75-100g of carbs before and after workout on training days. 1 cup oats in a shake and a banana is a great pre workout meal in my opinion.

 

[Suareezay]

What would you suggest, adding oats in the morning and mabey to my shake?

no your bread is fine.

But i would add carbs before/after workouts for sure.

The biggest thing is just to not drop calories too low, especially from the beginning. It will wreck hormones, immune system function, and gym performance. Id try to not go lower than 200g carbs on trianing days in the initial stages - if youre running a calorie deficit, you will lose weight. No need for an overhaul of your bulking diet to lose weight - just simple changes like lower carbs on off days, add 30-60 mins of cardio, thermogenics if you want - and the weight will come off nice and slow and you can even increase strength in the gym.

 

[ecke70]

Whats wrong with wholemeal bread I'd understand your argument if I was eating white bread but the problem with wholemeal I just dont see it.
Besides you cant make sandwiches with rice.

well excersise studies have shown that you can excersise considaerably longer on rice than bread. I'll try to find this study and add a link.

 

[Drako]

Cheers guys for feedback I'll start fine tuning asap.

I'll have a go with adding some oats and banana to my shake PWO and see how it goes. makes sense when I look at it.

ecke: I look forward to reading that study just see if it takes different kinds of bread and rice into account. should be interesting.

Again thanks.

 

[ecke70]

http://www.sciencedirect.com/scienc...serid=10&md5=ae639c5fad114c2be205e6b2162d7110

kind of long url but there it is. I actuallually had a hard time beliving it at first but then i tried to workout with bread and then rice. and i felt a lot better with rice but maybe it because im an endurance athlete and often train over 4 hours. maybe the effect is not so pronounced in the gym.

if i got the url wrong you can google for the headline below.

Effects of rice on submaximal exercise endurance capacity

 

[Drako]

Nice little read. It makes sense rice is still at its rawest form while bread has been refined even if it is wholemeal-grain or white but I cant see it having a massive effect on my training. Ive had diets with pasta, rice, potatos, bread and cant say I have ever really experienced any boost in my workouts because of them.

 

[JayC]

at 18-20% bf i wouldnt go for a PSMF type diet. Gym performance will most likely plumment on such low carbs.

I would agree here!! I've tried it drako, and keeping your carbs too low on work out days will leave you light headed and exhuasted before your even done stretching. Weight loss was phenomenol during the two weeks I was able to hold out but it's really not practical for guys who have intense work outs built into their diet plan. I currently use the Bannana in the shake and added oatmeal technique and it works fine.

 

[Drako]

Weight loss was phenomenol during the two weeks I was able to hold out.

So how about trying to 'cycle' this technique, depleating carbs (Consuming only veg)for 2 weeks and then training with carbs (The oats and bananas PWO) for 4 weeks then repeating this shabazz until you hit desired BF%, would it even be worth it?

 

[Suareezay]

carb cycling works great for most people.

 

[ellen104]

yeah, it's good for most people