How's this for a recomp diet?

[Miss 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.

GOD DAMN I agree!!! Cutting on 4000......good job. I also have 5 meals per day.....anymore and it becomes inconvenient. I would even prefer 4, but I don't like most protein sources (yucky) so I break it into 5 so I don't have so much protein per serving.

 

[ManOfMuscle]

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

This is correct. It will be prettymuch all unflavored oatmeal and brown rice. Maybe a sandwich on wheat bread or some pasta thrown in after a workout.

 

[ManOfMuscle]

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

Thanks for the input JT, dairy is as good as gone, I might throw in some cottage cheese from time to time but that's it. As far as cheat meals go I think I'll need at least a couple a week if I plan on following a diet this strict.

 

[Double3]

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

ok

Thats why I said 450+

 

[ManOfMuscle]

ok

Thats why I said 450+

I appreciate the suggestion I just don't feel that much protein would do much. As the diet wears on I may consider upping it.

 

[Double3]

I appreciate the suggestion I just don't feel that much protein would do much. As the diet wears on I may consider upping it.

I've been eating 2g/lb for a while now and it has made a world of difference on gains.

 

[Warmachine]

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

all those meals will cause an insulin response. 8 meals a day with about 3 hours for the stomach to empty will insure constant insulin secretion, inhibiting lipolysis. Of course insulin is also anticatabolic so youre more likely to hang on to muscle this way too.
go with what works for you. if you like constantly snacking go for 8 a day, seperating protein meals by a couple hours is going to make no difference in digestion and utilization. If consumed with fat it may take 5 hours for your stomach to empty, then you have hours of amino acids being taken up in the small intestine. AA's should be available in the blood stream all day from even 3 meals a day.
thats why this makes so little difference. what is really important is managing hunger and energy levels.

what do you do for work? if you need 4000 to maintain then you must have a physical job. when i worked at costco i pushed carts for 4 hours straight and lost 5lbs that month with no diet changes.

 

[BIGFOOD]

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

.

 

[ManOfMuscle]

all those meals will cause an insulin response. 8 meals a day with about 3 hours for the stomach to empty will insure constant insulin secretion, inhibiting lipolysis. Of course insulin is also anticatabolic so youre more likely to hang on to muscle this way too.
go with what works for you. if you like constantly snacking go for 8 a day, seperating protein meals by a couple hours is going to make no difference in digestion and utilization. If consumed with fat it may take 5 hours for your stomach to empty, then you have hours of amino acids being taken up in the small intestine. AA's should be available in the blood stream all day from even 3 meals a day.
thats why this makes so little difference. what is really important is managing hunger and energy levels.

what do you do for work? if you need 4000 to maintain then you must have a physical job. when i worked at costco i pushed carts for 4 hours straight and lost 5lbs that month with no diet changes.

I work for my university food services department doing logistics for athletic events. Basically I run supplies around during sports events. It's pretty physical and I'm on my feet a lot but I'm not working a lot of hours right now. The main reason I need so many calories is my fast metabolism and the amount of muscle I carry.

 

[ManOfMuscle]

I've been eating 2g/lb for a while now and it has made a world of difference on gains.

What does your daily protein intake look like? How much do you get per meal and from what foods? How big are you?

 

[Double3]

What does your daily protein intake look like? How much do you get per meal and from what foods? How big are you?

I'm only around 175 and eating 375g

Chicken, eggs, shakes for the most part

 

[ManOfMuscle]

I'm only around 175 and eating 375g

Chicken, eggs, shakes for the most part

Gotcha.

 

[Double3]

My diet is pretty much around 40-30-30

Stronger than ever, staying lean(single digit bf)

 

[dbol]

so hows it going? any news on your bf%? hows the diet going?

 

[jph]

bump...update us Lift!