posted Wed, 05/16/2012 - 03:48
2756
How closely do you watch your diet?
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How do you guys track down your own diet and how do you find the one that's right for you? Do you hire a specialist that does it for you, use food macros, just adjust it on the go?
I think I'm having problems with my diet or at least with the results I'm getting from it and sometimes think of hiring a specialist, but I'm on a budget as well and I think it would be overkill since I'm not competing or anything. Also, I've been practicing this sport for more than 10 years and I thought I had this down.
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this is what i do. when bulk up:
fats 15%
carbs 40%
protein 45%
for diet down:
fats 10%
carbs 10%
protein 80% (i keep protein intake exactly the same when cutting weight)
following each cutting cycle:
i will bulk up increasing protein by 5-10 grams/meal and a little bit for fats and carbs as well (following the "bulk up" macro plan)
-this is how i grow. as the cycle repeats protein increases. but i continue to build and cut to keep bodyfat in line. when i try and recomp my body, carbs dont change as drastically as when i diet hard.
current prot intake: roughly 450g/day split into 7 meals
phil113kghttp://www.youtube.com/watch?v=-sxgC_wDNfI
Try this
Awesome sauce!
Nice one phil, il check out the rest when im home :-) thanks for sharing some great info
phil113kgNo probs guys.
2 hours long? I'll watch it at home. I loved Milos back when he was competing. Thanks!
phil113kgSome good info to feed off of .
I dont add in fats so all fats come from foods (no butter, cheese etc), I do eat maybe an ounce of Nuts a day and maybe have 1 TBSP EVOO a few times a week
Wow, I can REALLY get into this one, but I will try to keep it short. Personally, forget all that shit about your 'Basal Metabolic Rate' and all that nonsense....well, now you weren't real specific about what your goal was here, are you bulking, because this is where I am going with this. I'm telling you...this took me a hard six months of tinkering pre-cycle to get this real dialed in. I don't know if you ever read anything on your bodyweight and how many macros are necessary for growth...well, for example a 180lb. man will most likely need 400g of carbs, 300-360g of protein, and 100g of fat respectively, give or take how much you think you can stuff your face. Your on the right track with eating the complex carbs, meats, and include fruits, veggies and dairy. I have eight meals/day...always 40g+ protein and I try to double up what my protein intake is for the carbs on 4-5 of those meals. So, essentially I take in 400g+ carbs/day. The fat, well, I really don't give a shit cause I take in all healthy fats through my food choices...like fish, pork, red meat, eggs/egg whites, greek yogurt, cottage cheese, peanut butter and other nuts, etc. The fat just kinda goes along with the protein and carbs if you eat real healthy meats and complex carbs and it really is of no concern cause you're bulking(some of your added weight WILL be fat anyway). Mix it up as much as you can between carbs and proteins, it does get a little difficult though as you WILL end up pretty much eating alot of the same foods on a daily basis. Just try your best at being creative. Try taking in liquid calories if it's difficult, I use a blender ALOT and you'd be surprised at what you can mix together, how decent it tastes, and how much easier it is to put down the hatch. Once you get that dialed in and you see how your body gains weight, then it actually gets easier for when you want to start leaning out and cutting carbs, your body will be used to digesting alot, and ALOT of protein, and when you do a diet that's like carb-back loading/carb-cycling...it kinda becomes fun and you look forward to the days when you can smash piles of the 'no-nos'!! Other than that, throw in a cheat meal 2x week of whatever your craving, but try to be a lil' conservative...just go grab a Red Robin burger or something...it's not the best but it's not the worst for ya, if ya catch my drift?...on the cheats that is. Wow, enough for now.
As for goals, well initially I thought the goals of my first cycles would be plain bulking but in my current state with my belly and all, I'll be happy if I can just recomp and end up clean so I can really start clean-bulking in the Winter.
Also, I'm seeing that macroing your diet is a popular option around here, which makes sense. The problem I find is that, despite being a very organized person and taking my own meals to work, I find it a little difficult to keep track of everything which is why I avoid imposing a very strict regime on myself. I wonder what tools do you guys use that make it possible or if there's a trick that makes it easier and I'm not seeing it.
U mean to keep track of macro's bro? I eat clean, all the nutritional information is on the packets/box... (rice,cottage cheese,pasta etc). I weigh everything got a kitchen digital scale accurate within a couple grams. Anything else u buy like meat fruit etc that doesnt have nutritional information use an online calculator. I like using Calorieking.com because it is very accurate, have tons of foods, and the best part is u can get the nutritional information exactely per gram and type in how many grams boom u dont even need to work anything out, I just add it all up as I go throughout the day
Yeah, that's what I meant. If you guys can do it, I'm sure so can I. Now all I need is a scale and come up with a plan to integrate this into my life.
You can go ahead and get a scale if you want, and I'm not knocking that...but it's alot easier than you would think...shit, maybe I did it the hard way...who knows? You said you thought you would have trouble keeping it on track, but the trick is to figure out what your protein intake should be (or what you want it to be) and that's what I meant about 2x the carbs for five of those meals. If you're hitting 40-50g protein, just take in 80-100g carbs on 4-5 of those meals...you'd be surprised how easy it becomes, and you will be hitting 400g/day, and personally I believe that's a fine number for ANY man trying to mass up really. You can find all the nutritional values on ALL products(like was mentioned) and if you're confused about servings of fruit and veggies, you can also find that on the good ole' internet too!! That's how I started out and like everything, eventually it becomes routine and you will memorize how many carbs this size of an apple has...how many carbs in a 1/2c. of dry rice, etc., etc. It can be frustrating and overwhelming at first, but you'll get it!!
Ye I got all the macro's of the foods I eat very regularly memorized, completely true it can be frustrating at first, but after a while u can pretty much look at what u have cooked and know excately what macros u have!
Yes sir...like I said I wasn't trying to knock your scale and all...I know you know what you are talking about, I've read other posts of yours elsewhere, and I see you have a handle on your knowledge. Hit the nail on the head here...you and I do it the same!!
Bro I find it impossible without a digital scale, and they are actually really cheap
Get a decent one from £10/$20 range. I found it awkward at first, but u will be surprised what u actually all eat when u count every calorie/macro. Once u get used to eating the same foods u will remember it all off the top of your head for lots of things. U will get used to about how many carbs and protein u should have mid way thorough your day so u can stay right on track etc. I'm sure u will do good bud 
This is a goal specific question bro but the long and short of it I try not to eat crap ON or OFF. When I'm going lean MORE protein LESS carbs/fat vice versa for size. Kind of been sticking to high protein moderate carbs/fat lately cuz at my age "BIG AS FUCK" isn't really on the table anymore ((LOL))
My personal advice to get a good base for starting a new diet is to find a local University and ask to either get a DEXA scan or a BOD POD scan. These are accurate and great for finding out body comp and RMR/BMR levels.
From there you can really gauge where you are at with overall macro calories. Then ADD/SUBTRACT 500 cals from that RMR number depending on your goals. From there you can decide if you are going to fast or slow.
I used to be a huge fan of low-low carb cutting for a diet, but this year I have taken out all fats for the most part, and have just loaded up on Carbs and Protein, all clean.
I do not compete, but I like to do this as a hobby
Getting a body scan is not a bad idea at all. I wonder if they'll do it for cheap in my area...
Where I go and study Exercise Science they charge 20 dollars for a BODPOD, the DEXA is more, and also, you can get VO2 max tests and so many more. Usually Students are doing the testing, but they are usually very good.
Thanks for your comments, guys.
Just to clarify why I'm asking: I eat right. Only whole grain rice and bread, rice and chicken all the time, egg whites without the yolks, no sweets... I do 6 or 7 meals a day and if I get too fat, cut on carbs.
The problem is that I've always been a skinny guy, a real hard gainer. That seems to be changing since I've been using steroids which I started around a year ago. However, the fat in my mid section is getting out of hand as well. I recently cut my carbs to a half and continue cutting week after week. I don't feel tired so I guess I could still cut some more, but the localized fat is still there.
I'm trying not to make a big deal about it but I can't let it get any worse either and I wonder how come I'm getting so fat while eating clean and being on roids.
Start cutting carbs all together from 12p on for a few weeks, then could use 1 day a week carb loader to shock your system. Thats really been working for me on my current cutter.
I weight food, and aim for a certain caloric goal daily, and the only macro I am concerned with hitting is 250+/- 50 PRO.
I dont add in fats so all fats come from foods (no butter, cheese etc), I do eat maybe an ounce of Nuts a day and maybe have 1 TBSP EVOO a few times a week.
Lean meats, whole grains, whole veggies and fruits.
I love cereal so I stick to Kashi or Natures Path because they seem to have the best profiles.
I dropped all dairy, I use SOY milk now (I know people hate soy for many reasons, but its 1 cup daily)
can't know what will come out if you dont know what goes in
People hate Soy milk? Why?
I started using it but then switched to lactose-free milk because it's cheaper.
I have no idea....I personally enjoy soy, rice and almond milk!
Some studies clam there are psedu-estrogen's in the soy milk that are not good for men to ingest. TO me, the jury is still out on that one, but the studies are interesting to read. then there is the whole GMO ordeal, which is whatever, I buy organic.
I swear I asked on a board like this if consuming soy was good for men since it seems to contain phyto-estrogens and they told me it was alright back then. I swear!
I do not see any issue eating soy or drinking soy milk. As long as it is not your main source of dietary nutrition/ protein you shouldn't have anything to worry about. But I am not a doctor, so at your own risk
I count carbs, protein and calories. Fat I just make sure to eat a bit of it like some avocado or natural peanut butter. Do u change things around and try different ratio's?
Keep it simple bro, thats all there is too it. I keep mine clean all the time whether bulking or cutting, keep it simple and clean (whole foods, lean meats, green vegs that you will eat repeatedly) and adjust for goals with carb manipulation.
Agreed. I eat very clean...have to change carbs up to keep the weight coming off. I had to learn my own body and listen to it.
ChestoI write it down bro, i dnt reccomend gettig a specialist but if u do, go with one of the ppl on most muscular mag ot random idiot at local gym