Ive been on the t-dawg diet for a week and a half now…ive been at college for 4 weeks…when i got here my diet got a little crazy and i was eating badley(also before i came my last week home i wasent dieting well)… before came here my body fat was very low…i was real ripped up… i was down to about 153 after being around 200… my body fat got out of hand, during the week i was dieting well…but my weekends and around the 4th of july were a dissaster…so i new i had to cut back down…my diet has been very good… eating only those things in the t-dawg diet…my calories have came out a little low each day, but im not really worry about it…my carb intake has been just right…ive also been meltdown training… but i dont seem to be losing the fat around my lower abs…and i can barley see them(my abs)…i kno its only been almost 2 weeks…but iwasent that fat to begin with… i dont look to bad…but i dont have the real ripped look i had…DO you think th college food has been hurting me? Ive been eating eggs, bacon, cottage cheese, tuna vedgetables and oatmeal in the cafeateria, all foods outlined in the t-dawg diet. but im pretty sure the food is proccessed…does it have the right nutrients? before i startd i measured my body fat… i had allot of fluid in my system…and i came out 16% body fat at 169 pounds… (i had been about 153). How accurate are the scales that measure body fat just by standing on them? What should i eat or drink before the body fat test to get the most accurate reading? Is the food the problem? or do u think i will be fine after i complete 7 weeks on the t-dawg diet, and 7 weeks of meltdown training??
my goal is at the end of 7 weeks to get my body fat between 8-10%
if you want i’ll post a sample day of my diet…and you can tell me if im on the right track.
Thanx
First of all, skip the college oatmeal. The GI and II on that stuff will murder you. If you want to eat oatmeal, just buy a container of the whole-rolled, steel-cut oats from a convenience store, and microwave it for a couple of minutes in water. Do not eat instant.
THe oatmeal is the container oatmeal…the same thing i eat at home…Im getting frustrated because i completley changed my body composition, went from big and bulky to very lean. and my diet wasent even as good… i was eating way to much protein some days more then 2 grams per pound of body weight, oatmeal only before training sessions (only time i was complex carbs) was having 66 grams of whey protein and 75 grams of dextrose post workout…and only 2Tbsp of flax a day…
sample diet now
im just gonna tell u what each meal was… i’ll give u the macros and cals and everything if u want…im just short on time…cause im gonna hit the gym
Breakfast-Cafe
3 whole egss
1\2 cup cottage cheese
lunch Cafe
2oz grilled chicken
2T FLax
MEal#3
10 grams of fish oil
22 grams of whey protien
Pre-workout
22 grams of whey protein
5 grams of bcaa, glutamine and 10 grams creatine
Post workout
33 grams of whey protien
35 grams of dextrose
5 grams glutamine-bcaa
Meal 6 Cafe
1\2 cup cottage cheese
1 serving of oatmeal
meal 7
8 grams of whey protien
2 T flax
Meal 8
1T flax
1\2 cup cottage cheese
on the day
Protien: 160.9 grams 47.3%
Carbs: 74.1 grams 21.8%
Fat: 104.6 grams 30%
Calories 1939
any help will be appreciated.
on saturday i carb up as the diet says… i have a bagal in the morning…and a cheat meal later…
when i got real lean i was having a cheat meal on fri or saturday, and having sometimes like 4 bagals on sunday
I was also lifting 4x’s a week, training bjj 4 times a week, and kickboxing 2x’s a week
some modifications. My few cents is shell out more money for the twinlabs fishoil while your dieting. Get 12g epa/dha a day. have some olive oil in wiht protein meals if your in a pinch. Ditch almost all carbs. I wouldnt nix the oatmeal, except have it on days before you train legs. Keep carbs in PW shake. Generally low rep high weight, low volume, ala 5x5 now when you get closer to 10% BF. personaly i didnt have the energy for something like meltdown training. i’d probably drink some glutacene or the much cheaper BCAA stack before workouts and morning cardio. you could even make your own for much cheaper but i never found a way to make the BCAAs reasonably less nauseating.
i also hope you’re not doin kick boxin bjj and weights still while your cutting now. THats murder on your body. LAST THING is do refeeds. i found them to be very important psychologically and physiologically. look up avantlabs on the net and scan for articles on leptin.
im following the diet and the meltdown training… and i train bjj\mma 1 time a week.,… i follow the t-dawg to the T and i use fish and flax seed oil… i have 35 grams of dextorse postworkout…and then a lil oatmealin my next meal…and thats my carb intake for the day…
im doing these 2 programs together because your supposto get best results using both
I’m not really sure what you are asking for? Are you making any progress? Are you tracking body comp changes via measurements, pictures or anything? As for your original question about the body comp test, read this Strength Training, Bodybuilding & Online Supplement Store - T NATION
Do you have the energy for Meltdown? As you near a lower body fat percentage, Meltdown training becomes more difficult. Trying something like in Joel Marion's Ripped, Rugged and Dense article (www.t-mag.com/articles/214rip.html) in conjunction with some cardio 2-4 times a week and the T-Dawg diet could be a better solution.
But then again, I'm not sure what you are asking, so if you are looking for particular help in a specific area, ask very clearly.
Ryan, using the recommendations that I have seen (for instance, using LBM16-500 for calories), I have you pegged around 1771 calories for the T-Dawg…Matt
well im gonna test again in 5 weeks., when im done… the meltdown is a hard workout, its very challenging i would like to stick with it and get to phase 2…im going to reffeed tomarow… regaurding the diet i thought u multiplied ur body weight by 16…but ill change it to lbm…but im not to far off course on most days…im starting to see more progress…im starting to get back to “normal” but i feel like im going to ruin my self with tomarows reffeed…basically what im trying to do is get my body fat as low as possible before going on the massive eating plan.
thanx for the help
what im eating is ok though?..ill drop my calories to 1756…but on some days im a lil higher or lower…but on my non training days im barley hitting 1000…
i just feel like i should look MUCH better then i do…because my diet was worse before…and i was much leaner.
Incorporating refeeds as progress slows down wouldn’t be a bad idea. It does take time to lose fat though I get the feeling you’re wanting it all to disappear overnight which is not going to happen. The best case scenario is about 2 lbs of bodyfat per week. As for refeeds there are many ways to do this. You could do a normal one day refeed consisting of normal maintenance calories + 20% at a 75% car/20% pro/ 5% fat. The extra carbohydrates will refill glycogen stores and in such a short period of time any extras are unlikely to be stored as fat provided fat intake is low.