never had to diet before but now I'm considering it!

[snake]

this is my deal, I have always due to various reasons had low body fat, and had trouble gaining weight, now that I have a coulple cycles under my belt I have a lot more mass as well as a shittier smothed out look, this is pissing me off cause I wanna see if I can lean up. I eat like shit and always have but know its starting to catch up to me, I just don't feel as tight skined or as lean. for the first time in my life I have gone a whole day with out bread or pasta type carbs, I am going to go with this as long as possible but I always feel hungry. my question is, is this going to be enough to lose this smoothed out look? I need some recomendations on how to get shredded again. I am currently around 8-12% body fat. actually I have no clue what I am but I still have some abs showing when I flex them, help me out somebody, I have so much to learn in this department!

 

[atherjen]

Hi Snake no worries we can help. could you first off post your stats, height/weight. and also a daily diet schedule of what you would eat, when and how much. we can work from there

 

[snake]

ht 6'4" 220 lbs, 99kg,

this might be a typical day during the week ( I go to school so I always eat at campus, mon through friday:

Breakfast:
730 am 4 eggs (hard boiled)
3 strips of bacon,
pankakes(2)
hash browns
1/2 litre of milk glass of oj
cantalope, grapefruit

lunch:
what ever goes, I don't have any routine, I ussually try to eat something with protien! I often have a roast beef sandwitch with some milk and a nanaimo bar

Supper: I work in a steakhouse so I eat prime rib almost every night that I work, I ussually have at least a 12-14 oz cut with some green beans and mushrooms lots of times I'll have a ceasar salad with it and usually a few slice of bread with butter and what ever else the cooks give me, sometimes they give me things like nachos, escargo, more prime rib, and more steak.


I currently do not eat any protien shakes, or any other supplements, I am also not on a cycle right now,but would also like a good diet for staying lean while on cycle as well as one for when I not on cycle. If you recomend it I will go out and buy some protein or anything like that. I also cannot find any diet aids like ephedrine any more so any thing like that is out of the question for me. I have been for the past couple days been trying to not eat any breads or pastas and trying to stick to protiens and veggies and fruits but the hunger pangs are getting to be pretty fierce. Up until a couple of days ago I have always had lots of breads and pasta's and sugars in my daily diet. I really love bread but I realize it is the enemy when trying to lean out. hope this helps if there is any other info you need please let me know.

thxx for your time and help

 

[snake]

shizzy bump

 

[atherjen]

are you only eating 3 meals a day?!?!?
first step is to bump that up to 6 smaller meals spaced out every 2.5-3hrs. no longer. this will keep your metabolism stimulated, balanced energy flows and with protein in each meal will have a steady amino acid flow in the bloodstream, as not to put you in a catabolic state(burning muscle).
-it doesnt appear as though your getting enough protein, or right choices either. if you find that getting in enough (I reccomend 1.5g/lb bodyweight...1g/lb minimum) then adding in a protein supplement may be to your benefit. good choices of protein include chicken(bonesless, skinless), all fish(even the fatty types), lean beef, egg whites(yolks in moderation), cottage cheese and whey protein. you should have a serving of this at each meal!
-as for carb choices you were right to drop the pasta and breads/sugars. the pancakes, hashbrowns and juice should go too. better choices include old fashioned oatmeal, sweet potatoes, brown rice, bran, beans/legumes, fiberous fruit in moderation and ALL fiberous green veggies( eat as many as those as you want to help fill you up and drive off those hunger pangs your expericing.)
-I see no sort of EFA's (healthy fats) in your diet either. Id reccomend 2-3 servings/day. good choices include olive oil,falx oil, fish oil caps and/or fatty fish, natural peanut butter, nuts&seeds in moderation, hempseed oil, Udo's oil, etc.
- what do you eat post workout? Ideally you want to be getting in a fast asbsorbing protein and carb source. those being whey protein and dextrose.. after your shake 1 hour later have a whole food meal consisting of lean protein and complex carbs only! no fats at this time, slows absorption too much and you want to feed those muscles after training by getting adequate nutrients to the muscle tissues.
-before bed you should be having a small protein and fat meal. some fiberous carbs are fine, but any complex source should be left out. cottage cheese is a great choice along with some healthy fats.
-how much water are you drinking daily? Aim for at least 1 gallon!
-you said that you usually eat at school. sounds as though its time to PACK some food. preparing things the night before is easy.

hope that helps.. start there and feel free to ask anymore questions

 

[atherjen]

Oh and another thing. abotu a good bulking diet, checking the sticky at the top of this forum!

 

[snake]

thanks very much for the suggestions, I will do my best to start incorporating those into my life as well as change my life style to incorporate those! I will try to post my progress!

 

[atherjen]

keep us updated on how it goes for you.

 

[snake]

this is the first official day of my new eating! been building up to it with the no carb thing, now today I am attempting to consume enough protein to still stimulate growth,

breakfast: 4 hardboiled eggs whites 2 scrambled eggs
3 strips of bacon
1/2 grape fruit
1/2 litre of milk
total protien unknown- my gues 30 -40 grams

lunch: protein shake with milk 60g of protiein
can of tuna 25 grams of protein
can of oysters 10g of protein
cottage cheese 10g of protein
total protein 105g's
total protein for day 135-145g

have not eaten supper yet will finish this pos later

 

[atherjen]

woahhh ok did you read my advice over and over?
are you trying to follow a keto diet or something?

-drop the milk and bacon. get in some complex carbs, oats of somesort and more egg whites or another protein source as I mentioned above.
-how long between breakfast and lunch did you wait? REMEMBER you should be eating every 2.5-3 hrs... thats 5-6 meals/day!
-there is WAY too much protein in your lunch meal! spread it out more over the course of the day... again.. every 2.5-3hrs!!
-wheres the green veggies?
- I see no EFA's?

 

[Popichulo]

Atherjen the critiquer from hell!!!!hehehe. I read the post and I was gonna post something like "WOW this one is gonna go on for a while"

 

[snake]

I'm trying to eat often but its tuff with my class schedual, I'll be able to do better tommorow, I will drop the bacon, but why the milk it is skim milk, I didn't think that would be a problem? I will have a protein shake in the morning, and what about a bran muffin for complex carbs, also about how many eggs should I eat in the morning? I bought some rice and oats and brocoli for dinners when I''m home but I work almost every night at a steack house and its tough to cook home meals... tonight at work ruined me I had probably 20 oz of prime rib and a bunch of coffee with cream, I;m a bad bad man.... I also had some chicken fahitas and the chicken is made out of good breast meat and it comes with lots of red and green peppers and onions but also comes with other bad things like guac, sour cream, I really fell apart tonight didn't I? I could not help it I was so damn hungry... should I drop the prime rib, by the way what exactly is a keto diet? Oh ya I had a can of oysters today does that count as EFA's ?

estimated total protein for the day 200 - 220 grams, fuck is that hard to do, all I did today was eat!

 

[snake]

day two has begun a little better...
for breakfast I had 4 hard boiled eggs whites and 2 scrambled, I had a bran muffin and a protien shake and a glass of skim milk!

for lunch I had a can of sardines and two cans of tuna with cottage cheese as well as a protein shake, I have brocoli but don't have time to cook it up today as I have class right away and then work out and then I have to go directly to work...
I will try to down a protein shake after my work out and get some veggies tonight....

My body fat today according to the calipers is roughly 11 % body fat, my goal is 6% I am 218- 220 lbs and If I were two lose 5% of my weight I would Have to get down to around 209 lbs

Maybe I should do a little cardio today.....!

for supper around 4:00pm I had chicken with a little feta on top with onions green and red peppers and some mushrooms and green beans.

for late supper around 9:00pm I had Prime rib and mushrooms and green beans... I think for the first time in my life I got the require protein to build muscle!!

should be over 220 grams of protein!!