What can I have with this?

[workoutfreak078]

oh ok, so youre not eating carbs at the one time that they are most necessary. cool.

what are your stats (weight, bodyfat)

6'1, 225lbs, 14.9% bodyfat.

 

[supaman61]

You could gulp down some olive oil with your chicken.

 

[Suareezay]

6'1, 225lbs, 14.9% bodyfat.

you should be eating way more than you are.

your maintenance calorie level is ~2865.

fat intake should make up 20-30% of that, which would be 567 to 860 calories worth, or 63 to 96g.

1.5x lean bw in protein would be ~300g, or 1200 calories worth.

you would make up the rest with carbs at 275 to 200g, depending on fat intake.

this would be for maintenance assuming no exercise. add in cardio and weight training and youd have a decent deficit. lower carbs on off days and youd have an even bigger deficit.

 

[workoutfreak078]

you should be eating way more than you are.

your maintenance calorie level is ~2865.

fat intake should make up 20-30% of that, which would be 567 to 860 calories worth, or 63 to 96g.

1.5x lean bw in protein would be ~300g, or 1200 calories worth.

you would make up the rest with carbs at 275 to 200g, depending on fat intake.

this would be for maintenance assuming no exercise. add in cardio and weight training and youd have a decent deficit. lower carbs on off days and youd have an even bigger deficit.

Thanks for the great info.

So you're saying I should get my deficit by cardio/lifting and not by restricting calories?

 

[Suareezay]

So you're saying I should get my deficit by cardio/lifting and not by restricting calories?

not necessarily. i was just giving you an idea of how you should be eating.

but yea i like to keep calories high-ish when dieting and letting activity make up the deficit. this lets you eat more/better tasting foods, and prevents you from eating 900 calories a day and having performance and muscle go to hell. although with an IF training and dieting protocol with fatloss in mind - which is what i do when dropping weight - off days are a combination of a pretty severe calorie restriction as well as activity; but training days involve a generous calorie surplus.

 

[workoutfreak078]

not necessarily. i was just giving you an idea of how you should be eating.

but yea i like to keep calories high-ish when dieting and letting activity make up the deficit. this lets you eat more/better tasting foods, and prevents you from eating 900 calories a day and having performance and muscle go to hell. although with an IF training and dieting protocol with fatloss in mind - which is what i do when dropping weight - off days are a combination of a pretty severe calorie restriction as well as activity; but training days involve a generous calorie surplus.

Ah, okay, I see. Thanks a lot man. And thanks to everyone else too, you have all been very helpful.

I had a potatoe and some sour cream with my chicken and broccoli an hour ago.

 

[Drako]

Ah, okay, I see. Thanks a lot man. And thanks to everyone else too, you have all been very helpful.

I had a potatoe and some sour cream with my chicken and broccoli an hour ago.

Bet it tasted 10x better. Dont starve yourself of foods you like just limit them to once a week and your diet should be fine and successful.

 

[workoutfreak078]

Bet it tasted 10x better. Dont starve yourself of foods you like just limit them to once a week and your diet should be fine and successful.

So only have a baked potatoe once a week? You guys were telling me to have it twice a day, once with each chicken.

 

[879654]

So only have a baked potatoe once a week? You guys were telling me to have it twice a day, once with each chicken.

He's talking about the sour cream. Just pick up some fat free sour cream and don't go overboard on it and you'll be fine.

 

[workoutfreak078]

He's talking about the sour cream. Just pick up some fat free sour cream and don't go overboard on it and you'll be fine.

Ohhh, okay.

And yeah, it made my meal taste so much freakin' better. I actually looked forward to eating it.

 

[Suareezay]

So only have a baked potatoe once a week? You guys were telling me to have it twice a day, once with each chicken.

doesnt make any difference where your energy is comming from. meet your protein and EFA goals, overall caloric goals, and make up the rest through some combination of carbs and fat.

 

[workoutfreak078]

doesnt make any difference where your energy is comming from. meet your protein and EFA goals, overall caloric goals, and make up the rest through some combination of carbs and fat.

If I had you guiding me like this for the past 8 months I would be below 8% bodyfat.

Also, is that you in your avatar pic?