[quote]discus240 wrote:
Hey, I sent the email to Berardi. No response. Well, I’m not really a scientist at the calorie deal. But I would like to see what you could help me out with as far as a meal plan goes. I just need something for like 3 days, so then I can just rotate it ya know?
I tried working with a nutritionist at the U of A and she’s dropped the ball. The goal is to stay the same weight, but make it lean. I’ll be throwing in the early afternoon 1-4 (in that timeframe) and the after throwing I lift. Carbs are a need, but I need them to be good carbs, not shitty fried ones. So i know that will be a change that I need to happen.
I just need something written in stone bro. Get what i’m sayin? So everyday I can look at the plan, and say, okay i have 5-6 egg whites for breakfast with blah, blah and blah. hahaha.
Get back to me. Thanks alot for your help.[/quote]
Yeah, the avg nutritionist has no idea what truly healthy nutrition is. Most are stuck in the low-fat BS camp. Most have no idea of how the human body works - they just regurgitate the shit they were fed in college or in some bogus FDA/USDA-loyal training course. Dieticians are even worse sometimes, while they are well educated on physiology, they tend to be even more loyal to the crap the FDA/USDA spews out.
As I said in my post to you on the thread about this, I need you to give me a really good idea of what you eat, as far as food type and quantity. Otherwise, I have no idea where to put your calories at. Not to mention, again I have to be careful because you have a dangerous condition in which eating too little carbs, just as too much, can be a problem.
You will have to put in some effort for me to meet you half way. So, get back to me with a typical day’s eating. Like how many eggs and toast for breakfast, how many sandwiches at lunch with what condiments and how much meat, do you eat 1, 2, or 3 burgers at dinner and how much milk do you consume with it??? Things like that. I know you want specific help from me, but first you have to be specific for me to help you. You might need 3500 cals or 5000 thousand - I have no idea right now.
In general, here’s what I would do though:
No more bread!!! Oatmeal, low-GI fruits like apples, grapes, berries, and citrus, vegetables of all kinds, and some legumes (beans and lentils) should be your carbs 99% of the time.
No more cookies!!! Eating shit like this is simply long-term suicide… even for a non-diabetic.
Alcohol also screws with your blood sugar, insulin, and fat storage. So, I doesn’t matter if you are trying to “live-up” your college years, drink very rarely and even then it needs to be after a meal, NEVER on an empty stomach.
Never eat carbs on an empty stomach!!
Eat protein and fat at every meal. This is for muscle building of course, but more importantly, this is going to slow down the digestion of the carbs you eat (that should be low-GI anyway). Just don’t go over-board on the fat intake. If you read up on John Berardi’s teachings, you will see that he emphasizes to never eat high carb and high fat foods in the same meal. This is usually because the carbs raise insulin levels (or require insulin in your case) then insulin tells that body to store excess cals (the fat) as bodyfat. Carbs are ALWAYS burned for energy first, so eating too much fat or protein with carbs will make you gain weight. This is probably why you are having trouble trimming up which is also probably why that nutritionist didn’t do squat for you.
But, when I say include a fat with each meal, we are talking moderation here. For instance, the natural fat in a sirloin or round burger is good. Or, if you are having chicken, add some olive oil to your veggies and throw in a few nuts. Just try not to double up on the fats like adding olive oil and nuts to a meal that is beef or pork (too much total fat even though those are healthy fats).
Try to eat smaller meals, more often. This also has numerous benefits, but especially is helpful from a blood sugar standpoint. Since you will be eating fewer carbs and lower-GI carbs, you will need to eat more frequently to keep your levels safe. So, the 3 meals a day thing is not going to be sufficient any more. Try to eat a breakfast, mid AM snack, lunch, mid PM snack, and a dinner. Also, avoid sleeping in - this can throw off your sugar levels. 7-8 hours is plenty of sleep, even on the weekends. Time the meals such that you don’t do any training within two hours of a meal or snack, and be sure you are eating immediately after training.
Since you train relatively early in the day (or mid day) then you should lower your total carbs of any kind at night. Carbs only have one purpose - to provide energy. If you are not active and about to go to bed within a few hours, why do you need carbs?? You don’t! So, dinner should always be just protein, veggies and healthy fats, unless you have a late practice or lift.
Get back to me with any questions. But, unless you give me a detailed log of what exactly you are currently eating, this is the best anyone can do for you.
Best of luck,
TopSirloin
