My Diet to cut bf and Cholesterol Levels
Stats:
39yrs
163lbs
5'6
bf 17%
I recently had a wellness visit and they did some blood work and I just received my results in the mail for my cholestrol levels. I am assuming I should not start a cycle with HDL, LDL and TRIG at these levels. I spoke to my Dr. and he believes it to be hereditary instead of diet as I eat clean and train 5 days a week. May not be the best diet but I believe it to be pretty clean. Here are the results
Total Cholestorol: 252 Elevated
HDL: 41 Low Normal
LDL:174 High
TRIG: 183 Hihg
Diet is as follows.
7:15 am 1 cup of Steel Cut Oats, 1 apple, 1 kiwi,
10:30am 2Tbsp of peanut butter, 27 unsalted almonds
1:00 pm 8oz Gold Standard Whey Protein shake, 6oz turkey breast and 1 cup of Greek yogurt
3:00 pm 8oz Gold Standard Whey Protein shake
6:00pm Workout 1.5 hrs include 30min cardio 3 x's week
8:00pm 8oz chicken breast, 3oz steamed broccolli and 6oz baked sweet potatoe, 42g Protein Shot
Macros: Pro:198 Carbs:164 Fats: 44
Suppliment: Flax seed oil (gel cap form) 3g a day over 3 servings
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I've been reading saturated fats may help raise HDL. Google it. I've added more red meat and organic coconut oil and milk myself.
take out the protien shake and add lean steak or chicken. Adding processed foods like protien shakes isnt the best of ur looking for well being. make sure u get every 2.5 hours, 300-500 cal each meal. 6-8 meals per day other than that everything looks good. i wouldnt worry about macros, if ur having cholestrol problem, i would focus on organic and clean raw food
it may be good to save the 3pm protein shake for 5pm, 1 hr before you work out. Eat someting else small at 2pm. Also Get some protein in with breakfast, a few eggs or even a small protein shake. You should watch though not to have too much of your protein from shakes. You want alot to come from meats for the aminos.
I'm no pro, but have read alot over the years, thats my 2cents. Diets are tough. #1 key is discipline.
goood luck. I'm doing my own diet too.