Constructive Nutrition Advice

Nutrition
1

Hi. I’ve read a lot of posts on this website but haven’t posted before now so hello to everyone! I was just wondering if some people here could kindly give any constructive advice on my nutrition plan\workout

I weigh 183 lbs, 6’ tall, 24 years old and have been working out on and off for 5 years now. I had to take 4 months off and just got back into the gym and my goal right now is to get my body fat % from what I guess is around 13% to around 9%. I am reasonably muscular but have never achieved that ripped look, probably due to University + beer.

I started doing 30 mins treadmill 5-6 days a week sometimes doing a slow jog at 1% incline 5mph and sometimes doing HIT running for 1 minute at 8.5+ mph then jogging at 6 mph for 2 minutes. After each run I alternate workout days of: legs, arms, back, and chest/shoulder/traps. Generally sticking to the tried tested and true compound movements (dips, pushups, free weights, squats, deads, etc.)

The main thing I want to get right from people who know how to get ‘ripped’ is the diet part: I created this: with P=protein C=carbs F=Fat and the C at the end = Calories.

9AM - Gym

10:15 - Protein Shake (34P, 4C, 3F, 179C)

11:00 - 1 egg (6P, 0C, 5F, 69C) + 3 egg whites (21P, 0C, 0F, 84C) + oatmeal (6P, 27C, 2F, 150C) + milk (2P, 2C, 0F, 16C)

12:45 - 2 jerky (22P, 11C, 1F, 141C) + 1 flaxseed Oil (0P, 0C, 14F, 126C) + 24 grapes (1P, 22C, 0F, 92C)

3:00 - 1 chicken breast (40P, 0C, 1F, 169C) + vegetables (3P, 12C, 0F, 60C) + 10 nuts (1P, 2C, 3F, 39C)

5:30 - Tuna (24P, 0C, 1F, 105C) + nectarine (2P, 14C, 0F, 64C) + 1 flaxseed Oil (0P, 0C, 14F, 126C)

7:15 - 1 chicken breast (40P, 0C, 1F, 169C) + vegetables (3P, 12C, 0F, 60C) + broccoli (2P, 10C, 0F, 48C)

10:30 - Protein Shake (18P, 2C, 1F, 89C)

225P = 900C
118C = 472C
46F = 414C
=1786 calories

Protein/Carbs/Fat % Breakdown
50/27/23

Naturally, some meals will change for variety and some days calories will be higher/lower depending on circumstances but how is this?

Thanks! John

2

Doesn’t seem bad. Alotta lean guys who want to get in contest shape use low-carb ketogenic diets. Which can be very effective. I think you might have an easier time lowering your protein and raising your fat. And lowering your carbs

Basically like the Ananbolic diet, theres a big thread here if you want more info.

This will let your body learn to use fat as fuel and then your protein will not be converted to glucose via glcugensis.
Therefore, instead of your protein being used for energy, your body will use dietary fat. Once your body has started to use fat, in stead of carbs, you can lower your dietary fat intake and it will keep using fat on your body for energy.

I’d check out the Anabolic Diet.
OR a Ketogenic diet.

Both are very low carb, high fat, moderate protein approaches…
something like
60% fat
35%protein
5% carbs

Alotta people use the style of dieting to get super lean, i.e. contest ready.

3

Also, avoid carbs and fat in the same meals, eat protein+fat or protein+carbs.

That would mean not eating your flax oils with your fruits, etc.

4

Hey, welcome to the boards. First off, I’m no expert on getting ripped, but I do have my diet in check. You should definitely eat something before your training in the morning. Maybe some fast-acting protein + carbs, or just a scoop or two of whey. This will prevent a lot of muscle breakdown. You’ve gone for about 8 hours without food while you sleep, why prolong it for another hour or two?

Another point, if you’re going for fat loss, I’d suggest lowering your carb intake to under 75 - 100 grams. Then up your fat intake. You want to get your body used to using fat as a fuel source.

Finally, a slow digesting protein such as cottage cheese or casein is great at night instead of whey. Or if you only have whey, get some fish oil and start poppin’ those pills at night and throughout the day. I’m sure others can offer even better helpful advice, but just thought I’d get your started

5

Looks like GetSwole beat me to the punch…good info he does give!

6

Thanks, GetSwole and others. I am not looking to compete by any means, simply want a year-round reasonably ripped 6 pack look in the 170-190lb range. I’ve read about not having both fat and carbs with protein in a meal but also have read make sure you have some fat with each meal so not sure what is better. What’s the reason for what you said? I’m also looking to have a somewhat ‘normal’ diet, not something too extreme since for years people have achieved good bodies with such. But I’ll try to play around with it and lower the carbs below 100g and up the fat to make up for it. Is more flaxseed oil OK to have and is it a great fat source?

I’ve heard many say that having a protein shake before a workout is good but I often find it just bloats your stomach 30 minutes before I get to the gym to run. Running on an empty stomach can be good to burn fat?

Cheers!

7

Flaxseed is a good fat.

Don’t eat alot of fat and carbs together because they are both energy nutrients, which means the body will use one and store the other, which isn’t optimal for staying lean. I mean you don’t have to avoid them like the plague, but eat alot of pizza on a usregular basis and high fatty and carby foods all together will take its toll over time. Its more of a lifestyle eating strategy.

If you are looking for consistent leanness, you can eat more calories than you are right now.

I would use the search function on this sight and read the articles on nutrition by Dr. John Berardi. As well as nutrition for newbies parts 1 & 2.

The anabolic diet is considered a lifestyle diet by many people…you could still read up on that.

Read “7 habits of highly effective nutrtion”.

And consider get Dr. John Berardi’s precision nutrition book.