posted Fri, 01/08/2016 - 01:28
1205
Let myself go
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So... Post holiday season I broke 200. I haven't weighed this much in 3-4 years. Really upset. Been having a lot of trouble staying motivated.
Anyways I've been trying to do the carb restriction found in the sticky at the top. I wanted to get some feedback/thoughts on 30% protein 20% carb 50%fat diet.
I've been using this to structure my diet
http://www.bodybuilding.com/fun/what-does-2500-calories-look-like.html
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Ok I wrote everything down that I've been able to eat consistently.
Meal1: 2 whole eggs 1 cup egg whites
1 cup oats 2 tbsp peanut butter 2 tbsp honey
Meal2: 1 scoop protein 3/4 cup egg whites
Meal3: 6 oz chicken 1 cup vegetable 1 cup rice
Meal4: 1 scoop protein 3/4 cup egg whites
Meal5: 6 oz chicken 2 cup vegetable
It's more protein powder than I would like, but for those 2 respective time slots I have 10 minutes to go to the bathroom and down my shake and get back to my machine before the tardy bell goes off.
Edit: so I tried out drinking egg whites mixed with my protein shake and it's not bad. Just thicker than usual. So I'm going to go with that now so I'm not takin 4 scoops protein a day.
Could bd a lot worse brother. Progress not perfection.
Hej jo, first off. Don't freak out about it. The important thing you did already, realizing that you want to change something and you got on here to get some help.
Can you please get deeper into how your diet looked like? How much actual calories did you consume? By that, we'll get a better idea on what your macros actually looked like.
Further, how does your training regime look like? What are your goals training and aesthetic wise.
I was trying to do the 40/40/20 plan with an extra 350 cal shake that was 55g carbs and 25g protein.
This last week I just got tired of the bloated feeling and being "skinny fat swole". So I cut my carbs down to 150g a day and protein 220g.
Training is hit or miss. My schedule sucks. But I saw Rustyhooker posts a routine in his info. Thought I'd try that with fasted cardio when I wake up or hiit on a machine before I train. Past 2-3 days since I got fed up have been great but we all know commitment is the key to this deal.
Alright. A small sidenote because by that, you can actually pretty well set your carb intake. The more BF% you have, the higher the chance that your insulin sensitivity and resistance isn't as great. But no biggie, this only means you will more likely feel better on lower carbs/higher fat and vice versa.
So, how can we use it for our purposes? In practice, there are signs as to whether you have good insulin sensitivity or not and possibly whether you over-secrete insulin. Here’s two very simple questions to ask yourself regarding your response to diet.
1. On high-carbohydrate intakes, do you find yourself getting pumped and full or sloppy and bloated? If the former, you have good insulin sensitivity; if the latter, you don’t.
2. When you eat a large carbohydrate meal, do you find that you have steady and stable energy levels or do you get an energy crash/sleep and get hungry about an hour later? If the former, you probably have normal/low levels of insulin secretion; if the latter, you probably tend to over-secrete insulin which is causing blood glucose to crash which is making you sleepy and hungry.
So, with that in mind, when you're bit higher in BF% or your insulin sensitivity isn't that good, a good starting place might be 40% protein, 20-30% carbs and 20-30% fat and then adjusting by needs and feel.
So much to the whole point on insulin sensivity/resistance. With that in mind, the carb intake will not only be dictated by the whole insulin process, but your daily activity and training regimen. The harder your workouts, the more carbs you'll need. Carbs are an essential tool for the serious athlete. WIth the method mentioned above and as soon as you've running a training routine you're commited too, you can probably find a carb intake which fits your needs.
Further, there's no evidence on that fasted cardio is superior for fat loss. Studies have proofen no difference in fat tissue loss compared to a fed state. So if you usually prefer to get smt in prior to training, just continue with it.
Yes, you said it yourself. If you want to see results, you need to take it seriously and look at the big picture. Rather take a slow approach and stay on track for years, then give it all your energy and bump out a while later.