Help with a Diet Plan

Diet and Nutrition
21

[quote]MetalMX wrote:
I could add the fat sources you mentioned if i needed some more fat in my diet yes. But i personally find a low fat diet with not much added fat works better for me than adding more fats to the diet. If i eat more fats i feel nauseous, sometimes sick and have gallbladder troubles for whatever reason.[/quote]
I just checked your post history. To put it mildly, it sounds like you’re a mess. Did you ever get your hormone situation straightened out? Is your Hashimoto’s 100% under control? It could be a matter of the quality of fats you’re eating or the amounts per meal.

Low fat diets can be used for fat loss, but still, there’s a certain bare minimum fat intake that’s essential for general health/joint health, Testosterone levels, etc. Meadows talked a bit about it here:

I disagree. Building lean muscle while keeping bodyfat levels nearly the same (which, for practical purposes, is the same as decreasing the percent of bodyfat) will deliver a better looking and better performing end result.

This is like trying to find a hot girl that only has three teeth. Can. Not. Happen.
But as I said earlier, your goals are your own thing. Even if part of your goals, whether you realize it or not, are to screw up your training and health to get there.

You’re primed for a burst of muscular growth right now because you’re so underweight. Getting “even more lean” will do nothing to help you, and could slow down progress even more.

This was literally the first piece of advice I said to you. Prioritize. Either get good at tennis or get ripped. It just so happens that putting more muscle on your body will be the best way to achieve both of those goals.

22

[quote]MetalMX wrote:

[quote]The “best” nutrition plan will depend a lot on your training plan - weights, cardio, practices, etc. Without those details, use this as a guide:

http://www.TNation.com/free_online_article/sports_body_training_performance_nutrition/the_athlete_diet[/quote]
There is no info regarding cals, macro’s based on goals do know of any other pages which can help me out with that?[/quote]
You need all the meals you can get, so I don’t mind spoon-feeding you this. :wink: Direct from the article:
Step 1: Improving Workout and Post-Workout Nutrition
…
Typically, as athletes can use an average of anywhere from 30-60g of carbohydrate per hour of training, I recommend athletes sip a drink containing at least 30g of carbohydrate during each hour of training. … the addition of protein in anywhere from a 1:4 (P:C) to 1:2 (P:C) ratio is recommended.

Step 2: Improving and Scheduling Breakfast Meals
…
Men should be shooting for 30-50 grams of protein … As you’ll likely be training in the next hour or two and will be sipping your carbohydrate/protein drink, you can get away with a breakfast that’s a little lower in starchy carbs. So focus your breakfast meal on high quality protein, lots of fruits and veggies (make a smoothie, juice some fruits and veggies, eat fruits and veggies raw, whatever), and good fats (more on how to do this below).

Step 3: Adding good fats
…
Fish Oil â?? 6-10 total grams per day (1-2 capsules with each meal)
Olive Oil â?? 1-2 tablespooons per day (unheated; just add to cold food or after cooking)
Flax Oil â?? 1 tablespoon per day (unheated; just add to cold food or after cooking)
Mixed Nuts, Ground Flax Seeds (Flax Meal), Avocadoes, Coconut Oil or Butter (for cooking)
If you include each of these foods every day, your fat balance will be well taken care of.

Step 4: Improving lunch meals
…
seek out lunch options that contain the same balance a typical well-constructed dinner might have. Skip the lunchmeat sandwiches and go with higher-protein stir-fries made with a ton of veggies and whole grain rice, whole wheat pastas with high protein side dishes and a big fruit and veggie salad, etc.

Step 5: Improving dinner meals
Include whole grain versions of breads, pastas, and rice … Include high fiber foods … Include lean protein … Always include a few servings of veggies.

Always include some good fats to compliment the fats that’ll be already present in your meat choices. Have fruit dishes or homemade smoothies for dessert.

Step 7: Strategies for improving snacks
…
My favorite snack for when I’m on the go is a Super Shake, which usually includes some fruits, veggies, protein, good fats, and more â?? all blended up. … Another snack I like is made by mixing plain yogurt or cottage cheese with frozen berries, mixed nuts, and vanilla protein powder. Another variation on this theme is yogurt or cottage cheese with peanut butter, a banana, and ground up flax seeds with chocolate protein powder. … making sure I get some good carbs, fruits and veggies, good fats, and good protein with each feeding

So, okay, it’s not as direct as “15 calories per pound of bodyweight with a 40:35:25 macro ratio.” But it’s pretty simple rules to start following.

23

[quote]MetalMX wrote:
What bodyfat % do you guys this Novak Djokovic has at the moment judging by the video?

He looks pretty lean.[/quote]

I watched the video. Not near the 5-7 percent you’re talking about. Not even close. He’s probably sitting at 10-12%. I would guess Nadal has a lower bodyfat percentage than Djokovic, ftr. Nadal absolutely looks more ‘ripped’ than Djokovic. Regardless, it’s pretty hard to find an elite tennis player who’s going to be under 10%. It doesn’t make sense from a performance standpoint.

24

705×416 56.8 KB

[quote]MetalMX wrote:
What bodyfat % do you guys this Novak Djokovic has at the moment judging by the video?[/quote]
Don’t know, don’t care. Bodyfat percentages have pretty much zero real world translation. But for shits and giggles, let’s say maybe 12ish. He doesn’t have much definition other than his shoulders… … … because he lacks muscle and muscle is what you’re showing off when you’re really lean.

And don’t forget the most important part… he’s still at least 25 pounds heavier than you.

Looks pretty skinny to me, and to everyone objectively judging him on a physique basis. He might be a good tennis player, but from a physique perspective, again, he lacks muscle and symmetry.

On a related note, what made you choose the avatar picture you have?

25


If only there were some organization that would test athletes and establish an average…

26


Hmmm…

27

[quote]Chris Colucci wrote:

And don’t forget the most important part… he’s still at least 25 pounds heavier than you.

On a related note, what made you choose the avatar picture you have?[/quote]

Both these comments are right on, I meant to mention the avatar picture. I’ve got a pretty good idea of how this thread’s going to turn out…

28

[quote]MetalMX wrote:
I could add the fat sources you mentioned if i needed some more fat in my diet yes. But i personally find a low fat diet with not much added fat works better for me than adding more fats to the diet. If i eat more fats i feel nauseous, sometimes sick and have gallbladder troubles for whatever reason.

If i’m lowering bodyfat while keeping LBM the same that is the best thing. While i might look skinner it’s what i’m after even i do look “Shredded” without much muscle.

After getting that lean if i try to add muscle i will be able to do it even better than now since my body will be primed so to speak AND not to the mention the muscle memory from my prior years of lifting would allow me to gain muscle at a faster rate.

Obviously i need to add more muscle but it’s about prioritizing one’s goals.[/quote]

Don’t take this personally, as I’m speaking just from personal experience: have you considered that you might have an eating disorder or serious body image issues? At your height and weight, and considering your attitude towards food, you might want to give it some thought. Your posts just read a lot like mine would have a couple of years ago.

Just something to think about.

29

[quote]Chris Colucci wrote:

[quote]MetalMX wrote:

[quote]The “best” nutrition plan will depend a lot on your training plan - weights, cardio, practices, etc. Without those details, use this as a guide:

http://www.TNation.com/free_online_article/sports_body_training_performance_nutrition/the_athlete_diet[/quote]
There is no info regarding cals, macro’s based on goals do know of any other pages which can help me out with that?[/quote]
You need all the meals you can get, so I don’t mind spoon-feeding you this. :wink: Direct from the article:
Step 1: Improving Workout and Post-Workout Nutrition
…
Typically, as athletes can use an average of anywhere from 30-60g of carbohydrate per hour of training, I recommend athletes sip a drink containing at least 30g of carbohydrate during each hour of training. … the addition of protein in anywhere from a 1:4 (P:C) to 1:2 (P:C) ratio is recommended.

Step 2: Improving and Scheduling Breakfast Meals
…
Men should be shooting for 30-50 grams of protein … As you’ll likely be training in the next hour or two and will be sipping your carbohydrate/protein drink, you can get away with a breakfast that’s a little lower in starchy carbs. So focus your breakfast meal on high quality protein, lots of fruits and veggies (make a smoothie, juice some fruits and veggies, eat fruits and veggies raw, whatever), and good fats (more on how to do this below).

Step 3: Adding good fats
…
Fish Oil â?? 6-10 total grams per day (1-2 capsules with each meal)
Olive Oil â?? 1-2 tablespooons per day (unheated; just add to cold food or after cooking)
Flax Oil â?? 1 tablespoon per day (unheated; just add to cold food or after cooking)
Mixed Nuts, Ground Flax Seeds (Flax Meal), Avocadoes, Coconut Oil or Butter (for cooking)
If you include each of these foods every day, your fat balance will be well taken care of.

Step 4: Improving lunch meals
…
seek out lunch options that contain the same balance a typical well-constructed dinner might have. Skip the lunchmeat sandwiches and go with higher-protein stir-fries made with a ton of veggies and whole grain rice, whole wheat pastas with high protein side dishes and a big fruit and veggie salad, etc.

Step 5: Improving dinner meals
Include whole grain versions of breads, pastas, and rice … Include high fiber foods … Include lean protein … Always include a few servings of veggies.

Always include some good fats to compliment the fats that’ll be already present in your meat choices. Have fruit dishes or homemade smoothies for dessert.

Step 7: Strategies for improving snacks
…
My favorite snack for when I’m on the go is a Super Shake, which usually includes some fruits, veggies, protein, good fats, and more â?? all blended up. … Another snack I like is made by mixing plain yogurt or cottage cheese with frozen berries, mixed nuts, and vanilla protein powder. Another variation on this theme is yogurt or cottage cheese with peanut butter, a banana, and ground up flax seeds with chocolate protein powder. … making sure I get some good carbs, fruits and veggies, good fats, and good protein with each feeding

So, okay, it’s not as direct as “15 calories per pound of bodyweight with a 40:35:25 macro ratio.” But it’s pretty simple rules to start following.[/quote]

I really appreciate the assistance/post.

30

[quote]Chris Colucci wrote:

[quote]MetalMX wrote:
I could add the fat sources you mentioned if i needed some more fat in my diet yes. But i personally find a low fat diet with not much added fat works better for me than adding more fats to the diet. If i eat more fats i feel nauseous, sometimes sick and have gallbladder troubles for whatever reason.[/quote]
I just checked your post history. To put it mildly, it sounds like you’re a mess. Did you ever get your hormone situation straightened out? Is your Hashimoto’s 100% under control? It could be a matter of the quality of fats you’re eating or the amounts per meal.

Low fat diets can be used for fat loss, but still, there’s a certain bare minimum fat intake that’s essential for general health/joint health, Testosterone levels, etc. Meadows talked a bit about it here:

I disagree. Building lean muscle while keeping bodyfat levels nearly the same (which, for practical purposes, is the same as decreasing the percent of bodyfat) will deliver a better looking and better performing end result.

This is like trying to find a hot girl that only has three teeth. Can. Not. Happen.
But as I said earlier, your goals are your own thing. Even if part of your goals, whether you realize it or not, are to screw up your training and health to get there.

You’re primed for a burst of muscular growth right now because you’re so underweight. Getting “even more lean” will do nothing to help you, and could slow down progress even more.

This was literally the first piece of advice I said to you. Prioritize. Either get good at tennis or get ripped. It just so happens that putting more muscle on your body will be the best way to achieve both of those goals.[/quote]

Yes my hashimoto’s is now under control in the past everything was a total mess because i had this disease since childhood probably 5 years old and it was undiagnosed till i was 19. I was always overweight or putting on weight as a kid. At the end when my thyroid was completely destroyed everything was basically f**ked! until i got on the proper med and dosage.

I’ve got all the info i need cheers.

31

[quote]The3Commandments wrote:

[quote]MetalMX wrote:
I could add the fat sources you mentioned if i needed some more fat in my diet yes. But i personally find a low fat diet with not much added fat works better for me than adding more fats to the diet. If i eat more fats i feel nauseous, sometimes sick and have gallbladder troubles for whatever reason.

If i’m lowering bodyfat while keeping LBM the same that is the best thing. While i might look skinner it’s what i’m after even i do look “Shredded” without much muscle.

After getting that lean if i try to add muscle i will be able to do it even better than now since my body will be primed so to speak AND not to the mention the muscle memory from my prior years of lifting would allow me to gain muscle at a faster rate.

Obviously i need to add more muscle but it’s about prioritizing one’s goals.[/quote]

Don’t take this personally, as I’m speaking just from personal experience: have you considered that you might have an eating disorder or serious body image issues? At your height and weight, and considering your attitude towards food, you might want to give it some thought. Your posts just read a lot like mine would have a couple of years ago.

Just something to think about.[/quote]

No dude.

I’m tall and skinny, eat when hungry, eat good quality food no junk food. My appetite isn’t very big hence why my weights like that.

32

[quote]Chris Colucci wrote:

[quote]MetalMX wrote:
What bodyfat % do you guys this Novak Djokovic has at the moment judging by the video?[/quote]
Don’t know, don’t care. Bodyfat percentages have pretty much zero real world translation. But for shits and giggles, let’s say maybe 12ish. He doesn’t have much definition other than his shoulders… … … because he lacks muscle and muscle is what you’re showing off when you’re really lean.

And don’t forget the most important part… he’s still at least 25 pounds heavier than you.

Looks pretty skinny to me, and to everyone objectively judging him on a physique basis. He might be a good tennis player, but from a physique perspective, again, he lacks muscle and symmetry.

On a related note, what made you choose the avatar picture you have?[/quote]

Because the guy looks awesome!

33

[quote]MetalMX wrote:

[quote]Chris Colucci wrote:

[quote]MetalMX wrote:
What bodyfat % do you guys this Novak Djokovic has at the moment judging by the video?[/quote]
Don’t know, don’t care. Bodyfat percentages have pretty much zero real world translation. But for shits and giggles, let’s say maybe 12ish. He doesn’t have much definition other than his shoulders… … … because he lacks muscle and muscle is what you’re showing off when you’re really lean.

And don’t forget the most important part… he’s still at least 25 pounds heavier than you.

Looks pretty skinny to me, and to everyone objectively judging him on a physique basis. He might be a good tennis player, but from a physique perspective, again, he lacks muscle and symmetry.

On a related note, what made you choose the avatar picture you have?[/quote]

Because the guy looks awesome!
[/quote]

Would you rather look like Djokovic or the avatar guy?

34

[quote]flipcollar wrote:

[quote]MetalMX wrote:

[quote]Chris Colucci wrote:

[quote]MetalMX wrote:
What bodyfat % do you guys this Novak Djokovic has at the moment judging by the video?[/quote]
Don’t know, don’t care. Bodyfat percentages have pretty much zero real world translation. But for shits and giggles, let’s say maybe 12ish. He doesn’t have much definition other than his shoulders… … … because he lacks muscle and muscle is what you’re showing off when you’re really lean.

And don’t forget the most important part… he’s still at least 25 pounds heavier than you.

Looks pretty skinny to me, and to everyone objectively judging him on a physique basis. He might be a good tennis player, but from a physique perspective, again, he lacks muscle and symmetry.

On a related note, what made you choose the avatar picture you have?[/quote]

Because the guy looks awesome!
[/quote]

Would you rather look like Djokovic or the avatar guy?[/quote]

I don’t lift weights anymore. But the attached image would be the low bodyfat i’d want. The only muscle i’d gain is through tennis or sprints and that wouldn’t be how this guy built his muscle obviously.

Is the above a bodyfat percentage somebody could sustain?

Is he 5% BF there?

35

[quote]MetalMX wrote:
I don’t lift weights anymore. But the attached image would be the low bodyfat i’d want. The only muscle i’d gain is through tennis or sprints and that wouldn’t be how this guy built his muscle obviously.
[/quote]

36

What do you think his Bodyfat percentage there is?

37

[quote]JLone wrote:

[quote]MetalMX wrote:
I don’t lift weights anymore. But the attached image would be the low bodyfat i’d want. The only muscle i’d gain is through tennis or sprints and that wouldn’t be how this guy built his muscle obviously.
[/quote]
[/quote]

Retarded no. Unrealistic possibly.

38

[quote]MetalMX wrote:

[quote]JLone wrote:

[quote]MetalMX wrote:
I don’t lift weights anymore. But the attached image would be the low bodyfat i’d want. The only muscle i’d gain is through tennis or sprints and that wouldn’t be how this guy built his muscle obviously.[/quote]
[/quote]
Retarded no. Unrealistic possibly.[/quote]
Dude, not joking, not busting your balls, not talking nonsense or ‘if you try hard enough’, but it is literally impossible (and, yes, unrealistic) to achieve a physique like you’re talking about by only playing tennis and running sprints.

That guy has 160-170 pounds of lean muscle mass, nevermind bodyfat percentage. That’s what you need to pay attention to.

39

[quote]Chris Colucci wrote:

double_facepalm.jpg

[/quote]

Fixed.

40

[quote]SteelyD wrote:

[quote]Chris Colucci wrote:

double_facepalm.jpg[/quote]
Fixed.[/quote]