How's this for a recomp diet?

[ManOfMuscle]

The goal here is to preserve all muscle and give my body the nutrients necessary to gain some while losing fat. So my logic is that I'll eat a lot of food but keep it totally clean, separate the carbs and fats, and make sure nutrients are timed right so that my insulin sensitivity will be in optimal.

So it should look something like this:

1. Protein/Carb

2. Protein/Carb

3. Protein/Carb

4. Protein/Carb/Fruit
(Workout)

5. Whey/Simple Carbs

6. Protein/Carb/Fruit

7. Protein/Fat

8. Protein/Fat

Proteins will consist of lean chicken, beef, whey, or tuna. Carbs will be complex only except for fruit and during/after workout. Fats will consist of nuts, peanut butter, olive oil. Basically the perfect diet.

Some questions:

1. Should I cut out dairy alltogether?
2. Are there any other good options for lean proteins?
3. Would eggs be a good protein/fat meal?

Any other recommendations from the diet gurus?

 

[outlawtas]

What amounts are we talking about here?

 

[ManOfMuscle]

Oh yeah I guess that's somewhat important lol. For protein I'll be shooting for 40-60 grams per meal which averages out to about 400 grams total. Carbs will be sort of play it by ear at first. The plan is just to get the protein down and then eat carbs until I'm full but not stuffed. I'm worried about dumping weight quickly so I want to be cautious and get plenty of food at first and then adjust the carbs as necessary to continue getting lean.

 

[Trucker111]

Oh yeah I guess that's somewhat important lol. For protein I'll be shooting for 40-60 grams a day which averages out to about 400 grams total.

You mean per meal? That looks pretty good to me.. then again I've never done a precomp diet. Still looks good though.

 

[ManOfMuscle]

You mean per meal? That looks pretty good to me.. then again I've never done a precomp diet. Still looks good though.

Yes per meal. Thanks for catching that.

 

[ManOfMuscle]

You mean per meal? That looks pretty good to me.. then again I've never done a precomp diet. Still looks good though.

Also it's recomp as in recomposition, not pre-comp as in precontest.

 

[BIGFOOD]

Lift..eggs are a good source of protein. as far as eggs go i eat 10 large egg whites per sitting this is about 170 cals, @ 45 grams protein, 0 carb 0 fat..you can do 7 whole eggs to get the 40 g of protein but will be adding around 500 cals and 35g of fat.

 

[BIGFOOD]

that diet looks good btw. good luck

 

[ManOfMuscle]

Lift..eggs are a good source of protein. as far as eggs go i eat 10 large egg whites per sitting this is about 170 cals, @ 45 grams protein, 0 carb 0 fat..you can do 7 whole eggs to get the 40 g of protein but will be adding around 500 cals and 35g of fat.

I used to eat at least 6 whole eggs a day but I've gotten out of the habit recently. I was thinking I could just throw in 6 or 7 whole eggs and use that as a protein/fat only meal.

 

[Warmachine]

i think you have too many meals there buddy. i like to cut with 4/day with an apple preworkout if i need it.
personal preference of course but i find it much more satisfying to sit down to a MEAL instead of 3 cubes of steak and a glass of water. Also there is data that suggests that frequent insulin spikes inhibits lipolysis.

for recomp, eat isocaloric diet with your carb cuttoff there and use cardio to cut calories by 500/day. works well unless you hate cardio...in that case drop your calories by 200-300 more and do half the cardio.

 

[Warmachine]

i eat dairy rarely, too much sugar and it bloats me. i do eat cottage cheese here and there as a treat though.
i like eggs for pro/fat meals. they are easy and cheap but dont really seem to stick with me so now i add a bunch of fiber with my egg breakfast.

lean protiens; i like lean ground turkey its cheap and easy to prep. not a fan of pork. no reason not to eat salmon or other fish besides tuna. also im a big fan of ground 4% sirloin

 

[ManOfMuscle]

i think you have too many meals there buddy. i like to cut with 4/day with an apple preworkout if i need it.
personal preference of course but i find it much more satisfying to sit down to a MEAL instead of 3 cubes of steak and a glass of water. Also there is data that suggests that frequent insulin spikes inhibits lipolysis.

for recomp, eat isocaloric diet with your carb cuttoff there and use cardio to cut calories by 500/day. works well unless you hate cardio...in that case drop your calories by 200-300 more and do half the cardio.

You have to take into account the way my body works though. If I go under 4,000 cals or so a day I'm dropping weight.

 

[outlawtas]

Yeah, you have to remember he's like 300lbs and this is recomp, not really hard cutting. It's wise to start out slow and adjust...I jumped right into cutting and suffered a good amount of muscle loss due to over-dieting.


How much BF are you trying to lose? cardio regimine?

 

[ManOfMuscle]

I'm probably around 16-17% now and I'd like to be moving toward 10%. Weighed in at 299 today. Yes Outlaws hit the nail right on the head I don't want to lose much weight if possible.

 

[Warmachine]

theres no way youre going to drop 7% without dropping weight, thats 21lbs of fat.
i would say go with your plan if you only wanted maybe 1% drop. with what you want i would say just commit to cut, the AS will save your muscle.

lucky bastard if you can cut on 4000...i have to eat half that. i still think 5 solid meals a day will treat you better than 8 little ones.

 

[ManOfMuscle]

theres no way youre going to drop 7% without dropping weight, thats 21lbs of fat.
i would say go with your plan if you only wanted maybe 1% drop. with what you want i would say just commit to cut, the AS will save your muscle.

lucky bastard if you can cut on 4000...i have to eat half that. i still think 5 solid meals a day will treat you better than 8 little ones.

I would have to cram too much protein into each meal to have five. The carbs can be adjusted if I feel I've had enough maybe I'll only eat carbs with 3 or 4 meals a day. I'm not planning on dropping no weight I just want to drop as little muscle as possible. I'd like to hit 10% above 270 so that gives me 30ish pounds to play with if need be.

 

[Double3]

Personally I would make the second meal pro/fat and I would put my protein 450+ a day if I was that big.

 

[ManOfMuscle]

There is a point of diminishing returns with protein, the difference between 400 and 450 will be almost nothing.

 

[SteelSouth]

Looks good lift. I personally would cut out the dairy. As for lean proteins, tilapia filets are high in protein with little to no fat and are great additions when you're tired of chicken and lean beef, more flavor, too.

Eggs are a good pro/fat meal, just watch how much saturated fat you're ingesting. You may want to just start out with what you have layed out, and adjust every two weeks depending on the results.

Aslo, here's a good cheat meal when the cravings get a little too excessive. High in sodium, but not bad for on the go.

Chick-fil-A® Nuggets (12-count)
%DV
Serving Size - oz 6 oz

Serving Size - g 170g
Calories 390

Calories from fat 160

Total Fat 18g 27%
Saturated fat 3.5g 18%
Trans fat 0g
Cholesterol 100mg 34%
Sodium 1,640mg 68%
Carbohydrates 18g 6%
Dietary Fiber 1g 4%
Sugars 4g
Protein 40g

 

[Trucker111]

Also there is data that suggests that frequent insulin spikes inhibits lipolysis.

There shouldn't be any insulin spikes if he sticks with complex carbs, and more importantly low GI carbs; right?