I just done up a diet pretty close to what i would normally be eating on a week day, using Fitday. There is only 200g of carbs, and theres 424g of protein… but, there is around 3600 calories.
i was eating way more than this before. i think all i have really done is cut carbs, some calories, and stop my progress.I dont think fotday is totally accurate eithr, cause theres no way im getting 424g of protein in a day! is there any other calorie counter i can use? or am i just overeating…
[quote]texasguy wrote:
burn more calories than you eat. no more confusion. [/quote]
So he’s supposed to know his BMR?
chest - 41 3/4" / 48 1/8"
right arm - 15 1/4" / 16.5"
waist (widest part) - 35 3/4 (“let ot all hang out”)
butt - 40 1/8"
right thigh - 25 1/8" / 26 3/4"
right calf - 16 1/4" / 16 1/2"
There it is. honest measurements… some not quite where i want, but hey, cant deny what you are. No weight TT, sorry man… but anyway, here it all is.
My gym has no scale… i wish i had access to one. im gonna have to nuy one this week.
Tsk-tsk! Shame on them! The good news, though, is that you can get a fairly cheap scale for $30 to $35 at Wal-mart. I like the kind that measures in tenths of a pound. I like the precision.
I’m recording what im eating right not on FitDay. It’s kind of annoying finding the foods, but it gives a better representation of what im actually eating. you want me to send you that every week too?
I go back and forth between www.fitday.com and www.nutritiondata.com. They access the same database of nutritional information, but their presentation/format is different. I’ve been doing this long enough that I know how to search for what I want. A few tips …
chicken light (not white!!!)
chicken dark
chicken raw
chicken roasted
I’ve learned over the years that I can’t search for chicken cooked. The word “cooked” isn’t in the database.
Use the Browse window to refine (narrow) your searches. You’ll be presented with sub-groupings of food items.
Search for items in the Recent window. Human nature being what it is, we tend to eat the same things over and over again.
Look at previous/prior days for a food item you know you’ve eaten before and copy the description of the food item into the paste buffer. Then switch to the day you need to enter that same food item, paste it into the search window, and add the item.
On nutritiondata.com you can search for the food item you’re interested in WITHIN a Food Category, example you can search for Oatmeal within Breakfast Cereals.
You’re learning a new skill, PC. Your comfort level isn’t very high right now. But the more you do it, the faster and easier it will get. If you spend the time now learning how to eat in a way that will improve your appearance and health, you’ll have those skills and knowledge for the rest of your life.
I’m proud of you, PC!!! The first time you put together a food log, it’s painfully, excruciatingly slow. It can take an hour the first time you do it. But each time you put one together, you get faster at it.
If you can stick with it for one month, you’ll find that you’re able to put together your plan for the day and tweak and adjust it in less than 5 minutes!!!
The numbers are accurate if you’ve selected the right items and the right amounts. Since I have a food/kitchen scale and weigh what I’m eating, I like to look up things in 1-ounce measurements. That’s why I use www.nutritiondata.com.
I change the Portion Size in the drop-down window to 1 ounce and then do the math and enter the numbers into an Excel spreadsheet. If you don’t have Excel, you can download Open Office (a freeware alternative to the Microsoft Office Suite of programs) off of the Internet.
Honestly, you don’t need to use a spreadsheet. Start by writing down every protein source you like to eat on a piece of paper. Then look up 1 ounce portions on www.nutritiondata.com. Write down the number of ounces you need to eat to hit your per-meal protein requirements.
Example:
Chicken, white meat, raw, 1 ounce
If someone weighed 200 pounds and ate 5 meals a day, their per-meal protein requirements would be 40g, and they would need either 6.5 ounces of chicken (raw) or 5 ounces of chicken (cooked).
Check out www.nutritiondata.com, and see if it’s easier for you to use. And if you’d like me to look over one of your meals and double-check your numbers, post it here. I’m glad to help.
Don’t worry about getting me a scale weight. Get the scale when you can. In the meantime, we’ll use your measurements to monitor your progress.
Let’s start putting together your plan, too. Have you read the thread on how to design a diet and printed it up or bookmarked it?
What I need from you to get started is a rough idea of what you weigh and when you get up and when you go to bed.
[quote]Tampa-Terry wrote:
Don’t worry about getting me a scale weight. Get the scale when you can. In the meantime, we’ll use your measurements to monitor your progress.
Let’s start putting together your plan, too. Have you read the thread on how to design a diet and printed it up or bookmarked it?
What I need from you to get started is a rough idea of what you weigh and when you get up and when you go to bed.[/quote]
Yes, i have read that template, and i am following it. You said not to count green veggies as part of your carb intake, right? How many times a week for HITT and for how long? Thanks.
As for the rough idea of my weight, hmm. this was a while ago, i remember being 180 pounds in the morning and closer to 186 in the night, PWO. Hope that helps
Good deal!!! When you get a chance post a copy of what and when you’re eating. If you provide me with numbers, I’ll see if anything leaps out at me as being “off.”
The format of it would look something like this:
10:00 P+C
6 egg whites + 1 whole egg
2 cups of strawberries (98 calories)
P = 30g; F = 5g
I just want to make sure you’re getting the protein and good fat you need and that the structure of things is working for you.
You’re right that you don’t have to weigh, measure or record your fibrous green veggies. But go ahead and put down what you are eating.
As far as a working weight goes, let’s use 180 pounds. You could have 6 meals at 30g of protein per meal if that’s the case.
As far as resistance training and HIIT goes, you can do
4 days of resistance training
2 days of HIIT
-or-
3 days of resistance training
3 days of HIIT
HIIT is short but not real sweet. You can do sprints, run up and down hills or bleachers or do it on the cardio equipment of your choice. You only do 7 sprints that are 30 seconds in duration. Each sprint is followed by 90 seconds of “slow and easy” recovery. Make sure you warm up for 6 minutes before starting your sprints. That will get your body warmed up and your heart pumping.
Minutes 1-6 (slow & easy warmup)
@ Minute 6 sprint for 30 seconds (all out!)
Follow the sprint with 90 seconds slow & easy for recovery
@ Minute 8 sprint for 30 seconds (all out!)
Follow the sprint with 90 seconds slow & easy for recovery
@ Minute 10 sprint for 30 seconds (all out!)
Follow the sprint with 90 seconds slow & easy for recovery
@ Minute 12 sprint for 30 seconds (all out!)
Follow the sprint with 90 seconds slow & easy for recovery
@ Minute 14 sprint for 30 seconds (all out!)
Follow the sprint with 90 seconds slow & easy for recovery
@ Minute 16 sprint for 30 seconds (all out!)
Follow the sprint with 90 seconds slow & easy for recovery
@ Minute 18 sprint for 30 seconds (all out!)
Follow the sprint with 90 seconds slow & easy for recovery
You’re done in 20 minutes. If you want to do another sprint, then you didn’t go fast enough on your sprints! (grin)
Does that help? Questions? (grin)
Since this was the weekend (different sleep patterns, etc) ill post what i ate tomorrow night. Thanks for all the help TT. My current weight is closer to 195
Okay, here is EXACTLY what i ate today.
2,945 kcal
74g Fat
219g Carbs
341g Protein
I done biceps, and HITT tonight. Every day is within close proximity of this for me, although today i done some altering to match my requirements. Im gonna try and stick with these numbers (give or take)… It wont be easy, i just hope i dont lose any muscle mass cause im pretty hungry in between meals most times.
Protein sources: Atlantic cod fish, chicken breasts, Eggs, Whey Powder, Milk, and whatever was in the grains. Most other days include some other form of lean meat.
Carb Sources: Oats, Milk, Corn, Berries, Banana, 12 Grain bread Whatever was in the meats. Most other days include beans and cold cereals.
Fat sources: Olive Oil, Whole eggs, Meats, Grains, Fish oil supps, and beans. This doesent usually vary a whole lot.
Hope your impressed TT!!! Now critique me, please.
Im not getting my % DV of some vitamins and minerals. They are: Vitamin D, E (only 19%), A, copper, and folate. Would you reccomend a mutivitamin tablet in the morning? Other vitamins and minerals are up to 600% my dv! I have a lot of stretch marks, could maybe have something to do with the vitamin E?
PC
Very, very nice, PC!!! You’ve making awesome, healthful food choices, fershure!!! (grin)
Since I know you’re wanting results, here’s how I’d approach things and the numbers I’d use.
1g of protein per pound of body weight (195g of protein)
0.4g of fat per pound of body weight (78g of fat)
I use the above numbers whether a person is bulking or cutting. I use those numbers whether the person dieting is male or female. What I raise and lower, depending on a person’s goals, is their carbs. Essentially, I manipulate the type, timing and amount of those carbs.
If a person is cutting, they’ll eat more fibrous green veggie carbs. If the person is bulking they’ll eat carbs that are starchier in nature and lower in fiber. As far as carbs go, I make certain things a requirement:
I don’t give people a caloric number to hit. A person’s fibrous green veggie intake is going to vary based on activity level and hunger and how fast/hot a person’s metabolism runs (or doesn’t!). Fibrous green veggies are self-limiting in nature. You can’t overeat 'em. Eat until you’re full. They’ll keep you from getting ravenously hungry.
I have a feeling you have a faster metabolism than most. You’re active. You’re young and you work out. Make your serving size on the beans 1 cup.
Your food choices are excellent!!! I have to say that I am impressed. (grin)
I think I can help you get a handle on the hunger thing. Oddly enough, the bread, oats, grain and milk are most likely the offenders … the things you’re eating that are causing an insulin response and hunger. Eliminate all of 'em, except for what I list below.
Save your oatmeal for your PWO meal and save milk/chocolate milk for your first meal of the day or peri-workout (peri = around).
If you’re not using Surge, have chocolate milk as your PWO drink and have a whole food P+C meal with starchy carbs an hour later.
Your PWO meal should have:
39g of protein (if you’re eating 5 meals per day)
78g of starchy carbs
-or-
32g of protein (if your’e eating 6 meals per day)
64g of starchy carbs
Starchy carbs are defined as oatmeal, sweet potatoes, yams, whole wheat pasta, brown rice, amaranth or quinoa.
Fat requriements are:
1.5 tablespoons of olive oil (21g of fat)
and
1.5 tablespoons of flaxseed oil (21g of fat)
Do not exceed 78g of fat per day.
If you’re trying to kill hunger pangs, though, I’d recommend you purchase flax SEEDS and grind 'em or purchase pre-ground flax seeds (which you should refrigerate) and use them to make flax see muffins. Not only will you be getting your good fat, you’ll be getting a ton of fiber. Consumed with a glass of water, you’ll go from famished to full in just a few bites.
Here’s the recipe:
2 level tablespoons of unground flax seed run through a coffee grinder OR
1/4 cup of pre-ground flax seed
1 teaspoon of melted butter
1/2 teaspoon of baking soda
1 egg
1.5 teaspoons of cinnamon
Salt & Splenda to taste
Mix all of the above ingredients and microwave for 60 seconds or until done. Consume hot.
P = 10g; F = 17g; C = 0 .5g
What we want to do, PC, is create a little bit more of a caloric deficit, but control hunger. I’ve got a few more ideas along those lines, but would like to get your schedule of when you wake up, when you go to bed and when you work out.
Stretch marks for a guy who’s been working out and bulking like you have are a badge of honor!!! (grin)
Seriously, don’t worry about them. Over time they’ll fade. Once you get out in the sun and get a little color, they’ll be barely noticeable. Making sure you’re hitting your good fat numbers will be helpful and minimize any future stretch marks.
Yes, I would recommend a multi-vitamin, but I think the deficiency thing will take care of itself when you start consuming more veggies.
There’s a really cool tool on www.nutritiondata.com. From the home page on that web site, click on the Tools tab and then click on Nutrient Search Tool. You can find foods highest in whatever you are deficient in and then make a point of including them in your diet.
i wake up 7:15, and eat around 7:30-8:00. Second meal is at 11:45, and the second meal is at 11:45, and is limited to nothing but 3 small chicken breasts, because i have to eat it in school and its the only fit, carb free thing available. i oculd bring a piece of fruit from home if nessacary.
Next meal at 2:40, and then Pre workout meal at 5:30-6:00. I work out at 7, and have my PWO meal almost immediately after working out, the meal usually around 8:30. If i have enough room before bed calorie, ill eat a can of sardines.
Today: heres what i ate.
Meal 1 - Cod fillet, Bananna, 50g of carbs worth of Oats, and 1.5L water.
Meal 2: 3 small chicken breasts (approx 600 kcal) and 0.5mL water
Meal 3: Chicken breast (large, fresh, natural) and 2 whole eggs
Meal 4: Another chicken breast like the first one, Same amount of oats as breakfast but with berries, quarter cup of corn.
PWO Meal: 2 slices 12 Grain bread, 1 Scoop whey with 500mL White milk. I take a fish oil caplet in th emorning and at night.
I know your thinking “whats with all the chicken?”… well, just so happens thats what was cooked when i got home 
i dont always eat that much. didnt have any broccoli today, we were out 
If you were me, what changes would you make and where? Then i can make up some template diets on what to eat and when. There is plenty of fruit and green things available (mostly broccoli, but i guess thats fine), so i guess im gonna be eating them alot. 195g of protein i think is unreachable. my lunch alone has 116. Its gonna be more than that, but the fat always lingers in the 70-80 zone. im guessing beans for breakfast would be fine? what am i gonna do for carbs before my work out? if its not something starchy, my workouts usually suffer. Brown rice usually works well.
Thanks TT!
Forgot to include all the water i drank in the last post, but thats fine. Uaually 6L minimum a day.
hey tampa,
i have a question that is probably too detail oriented, but whatever…you say i serving of cooked beans/day…does cooking release certain nutrients from the bean? i have been eating a serving of kidney beans drained/rinsed w/ a hard boiled egg on the way to work…am i still getting the benefits of the beans even though im not cooking them?
also, tampa, your threads are great and i really appreciate the time and energy you put into setting up these diets…you rule…
thirddan, beans have phytates (enzyme inhibitors or “anti-nutrients”) that make them difficult to digest. Either sprouting or soaking your beans for 24 hours before cooking makes them easier to digest and gets rid of most of the sugar that is responsible for beans’ “musical” qualities. (grin)
So you were CLOSE!!! Soak your beans for 24 hours and pour off the soak water once or twice. If you’re eating CANNED beans, they’re already cooked … but not soaked the way I recommend, unfortunately. If you’d like some tips on how to cook and flavor beans so that they’re a lot more exciting, start a thread and send Chef Lisa Marie a PM and ask her to stop in with her recommendations. Cheffie is one of this forum’s secret weapons!!! (grin)
And thanks for the kind words. It’s fun to work with people who are as motivated and inquistive as PC (ProfessorCHAOS96).
Switching gears, PC, good job on the water!!! And the more I learn about your diet and the structure and the food choices, the more impressed I get!!! (grin)
I know it might vary a little bit, but I wrote down the times and I’m going to label which ones are P+C and which are P+F. And we’ll talk a little bit about your meals.
07:30 P + Fruit
11:45 P + Fruit
02:40 P + Fat
05:30 P-only or P + Green Veggies
07:00 Workout
08:30 PWO Meal (P + Starchy Carbs + Fruit; P=32g; C=64g)
Pre-Bed P + Fat
What I’d like to know from you is the meals (or time of day) that you are hungriest. That’s where I want to stick in a serving of beans. In fact, you can use your beans to make chili for yourself. Find the serving size for ground chicken, turkey or lean ground beef that will give you your 32g of protein. Multiply it by 7. Add 7 cups of beans and the crushed tomatoes and the spices, and let it simmer. When it’s done cooking, let it col and divide it up into 7 little containers or ZipLock bags. Freeze some and refrigerate others. That’s my idea of fast food. (grin)
One of your P+Fat meals is supposed to be for monounsaturated fat. I usually tell people to get it in the form of olive oil, but you can get your monos in the form of macadamia nuts or avocado.
If your workout (resistance training) is one hour in duration and you’re eating your PWO meal at 8:30, have a pint of chocolate milk at the tail end of your workout. You would not have starchy carbs at 8:30 if you did cardio or HIIT. It’s only for days you do resistance training. On days you don’t do resistance training at 7:00, your days would look like this:
07:30 P + Fruit
11:45 P + Fruit
02:40 P + Fruit
05:30 P-only or P + Green Veggies
08:30 P + Fat (like olive oil)
Pre-Bed P + Fat (like flaxseed or fish oil)
One of the things you can do for hunger is max out on the fibrous green veggies. Also, don’t forget to add in your serving of beans at whatever meal you are hungriest.
Even though I only have “Green Veggies” showing up on your 05:30 meal, you could/should be having them by the bowl-ful at each and every meal. If you can get chicken at school, great. But I’d still like to see you pack your fruit and green veggies.
The fish oil capsules are good, but if you’re get a can of sardines on a daily basis, that’s enough. Spend your money on something else.
Skip the oatmeal pre-workout. We need to create a caloric deficit, and I don’t want the insulin response kicking you out of fat burning mode.
Even though I told you ditch the bread and milk, where you included them is excellent. My only concern with whole grain bread is that unless you buy the sprouted kind in a health food store, most stuff bought in the grocery store is Pretend-Healthy. Go with brown rice or sweet potatoes or yams or whole wheat pasta, and make sure you’re gettng your 64g worth of Net Carbs.
Net Carbs = Total Carbs (g) minus Fiber (g)
A couple of questions for you … are you doing resistance training 3 or 4 days a week? Are you following one of the well-designed programs here on T-Nation and changing out your program every so often? Are you getting in and out of the gym in an hour? And finally, are you willing to do HIIT (High Intensity Interval Training on alternate/non-resistance training days 2 or 3 days a week?
Along with the flax seed muffins I want you consuming on a daily basis for the fiber, we may have to use some of my other tricks to manage hunger. Implement as much as you can. There are a lot of changes, I know. And plan to stick with your stricter plan for 4 to 6 weeks. At that point we might increase calories for a few weeks so that you’re eating at maintenance again.
Questions? Are you willing to give it a shot? (grin)
Workout:
Day 1 - Chest
Day 2 - Legs (squats)
Day 3 - 0ff
Day 4 - Shoulders, abs
Day 5 - Biceps, HITT
Day 6 - Off
Day 7 - Triceps, Abs
Day 8 - Back (deadlifts)
Day 9 - Off
Day 10 - HITT
Repeat. Wach workout is heavy and intense. When am i hungriest? i would have to say all of them.
I ate the beans at breakfast today, and now im gonna be late for school but i will updats on your last post when i get back.
Terry and Prof. Chaos, sorry to interrupt this thread but i’m so confused about my routine and diet and i’d really love to hear terry’s take on my problem.
I don’t know if you help only your clients, if so, i will contact you via pm.
I’ve been a fat boy whole my life. I menaged to lose a huge amount of fat some time ago. This summer i decided to get really lean, so far i’ve been dieting for 3 months this time. First with carbs round 200-250/ed, now eating starchy carbs only as a post workout meal. I think i cut the kcal too low… (i keep a log), and now (damn me…) i upped them to 1800/2000kcal a day (i’m 185 and 189cm tall) (which is still probably too low, as i reduced the carbs and replaced them with fats and i can’t train with edt at full power). Even though i increased the calories i lost weight, but i feel burnt out. I trained with edt every other day + some hiit and cardio (i reduced the hiit do 1-2 a week cause it was just too much).
I know i have probably an eating disorder and that 3months of hardcore volume was just too much. My abs are visible still i’m not where i want to be.
What would you advice now terry? Give myself a break? - keep eating ‘your’ way but add cals from fat? (I’m eating 1g of protein per lbs of bw and 0,4-0,5 of fat - on non training days veggies sum up to 30-40grams of carbs, on non training days i add to it 75grams of oatmeal). Or maybe drop edt for some time and go with hst for example?
Again, sorry for stealing some of your thread Prof. Chaos but i’m down ;\