Through with Atkins!!

[Prana]

Yes I know, everyone advised me against Atkins. Anyone that knows me can telll you I bounce from diet to diet... however, I wont be bouncing in the keto direction ever again!! My muscles seem a lot softer and smaller. My strength has suffered and Im back at square one...

SO I come to the diet gurus for some advice. I still want to keep a low carb diet because I feel happier with the stabilized bs, and less bloated. I was thinking under 100g/day. If I weigh 140, how many g fat do I need? and how much protein do you recommend?

btw, my goal is to get down to 18% bf for now. Im at 22% according to the bf test at the gym (which I do not trust) and in the past I have had a hard time getting results from the typical bb diet. (high protein, low fat) this is why I turned to atkins. SILLY ME!!

THans in advance'

 

[Fyre]

Hey Prana. Well, we'll just make this really easy cuz it doesn't have to be difficult. You'll want to take in a minimum of 140 grams of protein per day divided amongst your six meals. That shouldn't be too difficult for you. I know that you will tend to eat the leaner choices in protein such as chicken, tuna, egg whites and salmon so we'll definitely want to supplement with a couple tablespoons of Udo's Oil in there which will give you 30g of good fat. I wouldn't suggest keeping your carbs too low hun. If you want to be cautious with how many carbs your taking in, eat your complex carbs earlier in the day. (eg oatmeal with your eggs in the morning, and maybe a potato or rice in the afternoon)
You may also want to keep a serving of oats in your preworkout meal as well. Then for the rest of the day, stick to salads and grilled veggies.(except your post workout shake, use dextrose in that)

 

[Muay Thai Guy]

Congratulations on giving up atkins

 

[pokkeyy]

Congratulations on giving up atkins

DITTO

 

[Prana]

HAHA, thanks guys, best move I've made yet

Ok this is the meal plan I was thinking, please fill free to fill in the blanks

the break down so far is: (according to Fitday.com)
cals - 1179
Fat - 25
Carbs - 106
Protein - 127

meal 1 - 1 scoop whey mixed with 1 cup skim milk

meal 2 - I packet instant oatmeal (do have traditional kind if recommended) and 6 eggwhites (preworkout)

meal 3 - 1 scoop whey (or 1.5)?? and 30g dextrose (post workout)

meal 4 - I chicken breast with 1 cup veggies (no fat in this meal, 1 hr post workout shake)

meal 5 - NEED SOMETHING HERE FOR PROTEIN> only have 127g's

meal 6 - 1C milk with 1 tbsp flax

I've noticed that milk is controversal, esp. if I'm trying to cut right? I will change if there is good reason

Thanks for the help guys, I really need it

 

[Muay Thai Guy]

some people find milk hard to digest and some find it is responsible for water retention
you can change it for cottage cheese or if you're really bad with dairy then swap it for soy milk if u must have milk

 

[Prana]

some people find milk hard to digest and some find it is responsible for water retention
you can change it for cottage cheese or if you're really bad with dairy then swap it for soy milk if u must have milk

actually muay thai guy (like the name BTW ), I really love milk, one of the biggest reasons I hate atkins!... so besides the intolerance in most ppl, it is ok for cutting?

 

[Fyre]

HAHA, thanks guys, best move I've made yet

Ok this is the meal plan I was thinking, please fill free to fill in the blanks

the break down so far is: (according to Fitday.com)
cals - 1179
Fat - 25
Carbs - 106
Protein - 127

meal 1 - 1 scoop whey mixed with 1 cup skim milk

meal 2 - I packet instant oatmeal (do have traditional kind if recommended) and 6 eggwhites (preworkout)

meal 3 - 1 scoop whey (or 1.5)?? and 30g dextrose (post workout)

meal 4 - I chicken breast with 1 cup veggies (no fat in this meal, 1 hr post workout shake)

meal 5 - NEED SOMETHING HERE FOR PROTEIN> only have 127g's

meal 6 - 1C milk with 1 tbsp flax

I've noticed that milk is controversal, esp. if I'm trying to cut right? I will change if there is good reason

Thanks for the help guys, I really need it

Personally I don't think that's enough food hun. It's only 1200 calories.
Could u have a little oatmeal with that first meal? I'd also up the dextrose in your post workout shake. The perfect carb to protein ratio seems to be 2:1 for your post workout shake. Your body will use the carbs to refuel.
Meal 5 could either be another protein shake or you could have a can of tuna and some veggies. I'd switch the milk with cottage cheese,(more protein) and of course still include the flax oil.
I would also suggest putting another tablespoon of flax or udo's in there somewhere.

 

[Fyre]

actually muay thai guy (like the name BTW ), I really love milk, one of the biggest reasons I hate atkins!... so besides the intolerance in most ppl, it is ok for cutting?

Some people are fine with dairy while they are trying to lose weight. Obviously competitors stay away from it due the possible water retention factor but if you respond well to it, then keep it in.
I myself find that milk bloats me. I'd still switch for cottage cheese though before bed.

 

[Prana]

Ok Fyre and anyone else who cares. ahha

REVAMPED DIET


meal 1 - 1 egg, 6 egg whites

meal 2 - grilled chicken house salad & 1 tbsp flax with vinegar

meal 3 - 2 packs oatmeal, 6 eggwhites (PREworkout)

meal 4 - scoop whey, 40 g dextrose

meal 5 - chicken breast & 1 cup veggies

meal 6 - whey and 1 tbsp flax

values: BTW, these are approx. because fitday isn't always correct, so I took that in consideration

cals - approx. 1600

fat - 35 (due to the 2 tbsp flax and whole egg and whey, should I take you the whole egg?)

protein - 145

carbs - 113


OK any new suggestions? thanks so much

 

[ironfist]

Don't use the oatmeal packets, go with the old fashion oatmeal and sweaten it with splenda...Dairy products are gonna make you retain water. I use 1 cup of oatmeal with breakfast and 1 cup of brown rice with lunch. Those are my carbs for the day. The rest is green veggies, nuts, and various protein sources...

 

[Muay Thai Guy]

Ok Fyre and anyone else who cares. ahha

REVAMPED DIET


meal 1 - 1 egg, 6 egg whites

meal 2 - grilled chicken house salad & 1 tbsp flax with vinegar

meal 3 - 2 packs oatmeal, 6 eggwhites (PREworkout)

meal 4 - scoop whey, 40 g dextrose

meal 5 - chicken breast & 1 cup veggies

meal 6 - whey and 1 tbsp flax

values: BTW, these are approx. because fitday isn't always correct, so I took that in consideration

cals - approx. 1600

fat - 35 (due to the 2 tbsp flax and whole egg and whey, should I take you the whole egg?)

protein - 145

carbs - 113


OK any new suggestions? thanks so much

Those calories do not add up to 1600
You're still getting under 1400 calories
35x9 = 315
145x4 = 580
113x4 = 452
add them up (obviously they are approximates) 1347

I'm not sure about ur age and height but that's very low, it might be below your own RMR! and really you don't want ur calories to go below that
I think you're safer for having 1600+ calories
Starvation is not the best way to get lean, burning calories rather than severe caloric restriction is better

I still think your fats are too low
Add a few more efas into your diet
maybe add a little more protein and maybe some carbs at breakfast to start you off on the right track

Don't be scared of carbs, Too many people are it's what carbs you eat, how much and when which is important and the best times for carbs are at breakfast (after a starved state your body is very insulin sensitive), pre and post workout

Your last meal is whey and flax
ok the flax will kinda help slow down absorption but whey will just go right through you and you ideally want slow releasing protein last thing in the day so the nutrients are slowly erleased while you sleep. Can you get a protein blend that contains Casein?

Well i hope that makes sense and doesn't confuse u... if it does, ignore me and listen to Fyre instead lol

Oh and thanks, I like my name too
people IRL are calling me that too now lol

 

[Fyre]

Those calories do not add up to 1600
You're still getting under 1400 calories
35x9 = 315
145x4 = 580
113x4 = 452
add them up (obviously they are approximates) 1347

I'm not sure about ur age and height but that's very low, it might be below your own RMR! and really you don't want ur calories to go below that
I think you're safer for having 1600+ calories
Starvation is not the best way to get lean, burning calories rather than severe caloric restriction is better

I still think your fats are too low
Add a few more efas into your diet
maybe add a little more protein and maybe some carbs at breakfast to start you off on the right track

Don't be scared of carbs, Too many people are it's what carbs you eat, how much and when which is important and the best times for carbs are at breakfast (after a starved state your body is very insulin sensitive), pre and post workout

Your last meal is whey and flax
ok the flax will kinda help slow down absorption but whey will just go right through you and you ideally want slow releasing protein last thing in the day so the nutrients are slowly erleased while you sleep. Can you get a protein blend that contains Casein?

Well i hope that makes sense and doesn't confuse u... if it does, ignore me and listen to Fyre instead lol

Oh and thanks, I like my name too
people IRL are calling me that too now lol

I agree with Muay Thai Guy that your fats are too low as well. I also think you need more calories. Why don't you want to eat oatmeal with your eggs in meal one? I also agree with him on the last meal. Do you not like cottage cheese ?IF not, like Muay Thai Guy suggested, get a protein blend that contains casein.
Prana, you could probably add a seventh meal in there too if you find that you don't want to eat so many calories at each meal. I really think you're just not eating enough and that's why you're not losing as you feel you should be.

 

[Fyre]

Ok Fyre and anyone else who cares. ahha

REVAMPED DIET


meal 1 - 1 egg, 6 egg whites

meal 2 - grilled chicken house salad & 1 tbsp flax with vinegar

meal 3 - 2 packs oatmeal, 6 eggwhites (PREworkout)

meal 4 - scoop whey, 40 g dextrose

meal 5 - chicken breast & 1 cup veggies

meal 6 - whey and 1 tbsp flax

values: BTW, these are approx. because fitday isn't always correct, so I took that in consideration

cals - approx. 1600

fat - 35 (due to the 2 tbsp flax and whole egg and whey, should I take you the whole egg?)

protein - 145

carbs - 113


OK any new suggestions? thanks so much

You need more food in meals 1, 2, 5, 6. Prana, you train hard so please don't be afraid of carbs....hehehe..
If you weren't training hard, then yes, I would say watch the carbs but you've tried the Atkins approach and it didn't work for you so why not give something else a shot. Add in a little more carbs in the early meals and see how you do on that? And try to add in some more fat too. Natty Peanut Butter is a good source as well as snacking on some almonds. Oh, and btw, you asked me where to get the bulk natty peanut butter. A&P does have it and it will cost you maybe $4-5 for the largest container of it.

 

[Prana]

About the cals, that is approximent. Fitday is not totally accurate. THe serving sizes are wacked. THey dont even have bonelss, skinless chicken as a choice - its all fried chicken... Therefore, I didn't even bother adding the cals up cause there is no point.

I kept the fat low becasue Fyre told me 30 g's. I orginally ate an egg at meal 1, with the egg whites, which would add 5 gs of fat right there.

Fyre, yes, I hate cottage cheese, I would usally drink milk at bedtime for the slow absorption at night with EFA's. Ok so no milk due to water retention? so casein causes slow absorption without the retention that milk does???

I should add in PB and Almonds - but where? I don't know how much or why I need so much fat.

Can someone help me put it all together? I'm getting so frustrated there are so many rules!!! HELP

 

[Prana]

Well i hope that makes sense and doesn't confuse u... if it does, ignore me and listen to Fyre instead lol

haha, no muay thai, good job, nice and simple... you and Fyre and both great at diets!!

 

[Prana]

Don't use the oatmeal packets, go with the old fashion oatmeal and sweaten it with splenda...Dairy products are gonna make you retain water. I use 1 cup of oatmeal with breakfast and 1 cup of brown rice with lunch. Those are my carbs for the day. The rest is g
reen veggies, nuts, and various protein sources...

Ok done, I will do this. If I added one cup to my eggs in the am, should I still have 2 cups then preworkout???
what does everyone else do for preworkout meal?

Thanks for the input

 

[Biggunner]

First off, I'd like to say that I think ketogenic diets rock !

But, maybe they don't work for everyone.

I think the outline of the diet you have is pretty good. The others have pointed you in the right direction. Basicly you will be doing an isocaloric diet where you will get equal calories from protien, carbs, and fat. I did this diet last year for three months and was able to get lean enough to see my abs and I didn't even have to do cardio.....that's how well it works. I think you can get down below your 18% goal fairly quickly if you stick to this diet.

Good luck!

 

[Fyre]

About the cals, that is approximent. Fitday is not totally accurate. THe serving sizes are wacked. THey dont even have bonelss, skinless chicken as a choice - its all fried chicken... Therefore, I didn't even bother adding the cals up cause there is no point.

I kept the fat low becasue Fyre told me 30 g's. I orginally ate an egg at meal 1, with the egg whites, which would add 5 gs of fat right there.

Fyre, yes, I hate cottage cheese, I would usally drink milk at bedtime for the slow absorption at night with EFA's. Ok so no milk due to water retention? so casein causes slow absorption without the retention that milk does???

I should add in PB and Almonds - but where? I don't know how much or why I need so much fat.

Can someone help me put it all together? I'm getting so frustrated there are so many rules!!! HELP

Oh hun, I didn't mean 30g of fat for the whole day. I meant that two tablespoons of the oil would give you 30g extra of good fat. I'd still add the extra whole egg with the egg whites. Your chicken will contain roughly 5g of fat per chicken breast as well.
Prana, can you buy a blend of protein that has casein in it. You're just going to have to drink a lot more than 1 glass of milk before bed to get a good amount of protein.
That's why cottage cheese is perfect, cuz it's slower absorbing and it has a good amount of protein in it too.

 

[Fyre]

Ok done, I will do this. If I added one cup to my eggs in the am, should I still have 2 cups then preworkout???
what does everyone else do for preworkout meal?

Thanks for the input

I usually have 1 cup of cooked oats and a scoop of protein before I train. Yes, keep the oats in at breakfast and add in a cup of cooked oats preworkout. I noticed you put 2 cups above, that might be a little too much...hehehe