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Nutrition discussion on confused about diet., within the Bodybuilding Forum; I have been on Rippetoe's proram for a while now and have made considerable progress with all the lifts till ...


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Old 11-18-2008, 08:22 PM   #1
ph0bia.
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Default confused about diet.

I have been on Rippetoe's proram for a while now and have made considerable progress with all the lifts till mid-August. I took a 6-week break after that for some personal reasons. I started lifting again in mid-October by tweaking my diet a bit. But I seem to have gone a bit higer on the caloric side. Maybe you guys can help me out.

I weigh 85.5 kgs with a bodyfat of 19%. At mid-August I weighed 81 kgs and bodyfat of 19%. Obviously, the bodyfat doesn't look accurate. And, I still fit into the same trouser just with a lil' difficulty now. And, my lifts are getting back to where I left 'em.

This is my diet now:
Breakfast
6 egg whites (instead of 5)+ 1 whole egg with 2 slices of bread
1 cup oats + 2 cups milk
2 tbsp olive oil
1 protein shake - 2 scoops (instead of 1)

Meal 1
2 slices of bread with cheese
1 cup of pasta (instead of 1.5)
1 piece of fruit

Pre-workout
50g of Dextrose
1/2 cup oats (instead of 1)
1 protein shake - 1 scoop
3g creatine

PWO
1 protein shake (2 scoops) with 1 cup of milk
50 g dextrose
3 g creatine

Meal 2
2 chicken breasts
Veggies

Meal 3 - before bed
1 can of Tuna (instead of 2, it was drying up my mouth and i seemed to be reacting to it weirdly :S so i just upped by protein by adding in another scoop in the morning shake)
Veggies
1 cup of milk

calories 3133
carbs 329
protein 341
fat 72

But before "un-tweaking" it, it the macros looked like this:
Calories - 3,328
Protein - 342.7
Carbs - 370
Fat - 77


Till mid-August it was:
Calories 3010
Carbs 280
Protein 348
Fat 72

I fit easily into my 32-inch jeans easily then, it's just getting a bit tight now. And, for me it's kinda :S I remember I hit 86 kgs in 2006 but my waist shot up to 36 then.

1. So I don't get it, have I actually put on more muscle now than I did last time?
2. Should I actually tweak my diet up a bit again because I've only run it for a week, I have reduced the calories and the carbs, but if I know i'm on the right track, I don't mind waiting. Probably this is just the fat I put on during my time off..?

thank you.
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Old 11-19-2008, 07:32 PM   #2
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ok i think i'll just cut down the info a bit.

Here are my macros:
till mid-august:
Calories 3010
Carbs 280
Protein 348
Fat 72

Re-starting diet:
Calories - 3,328
Protein - 342.7
Carbs - 370
Fat - 77

present diet:
calories 3133
carbs 329
protein 341
fat 72

should i hang onto this, because my previous diet, the one I followed till August wasn't too heavy on my waist. But i want to put on muscle and not fat so please advice accordingly.
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Old 11-19-2008, 08:29 PM   #3
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If you want to increase your muscle and decrease your fat it's going to take awhile.

Your aprox 200lbs ? I would try to get in 3600 cals. If you minimize your carbs and increase your protein and fat that may help your minimize your fat gain.

This is a longer process so have patience .

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Old 11-21-2008, 12:22 PM   #4
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Quote:
Originally Posted by ph0bia. View Post
I have been on Rippetoe's proram for a while now and have made considerable progress with all the lifts till mid-August. I took a 6-week break after that for some personal reasons. I started lifting again in mid-October by tweaking my diet a bit. But I seem to have gone a bit higer on the caloric side. Maybe you guys can help me out.

I weigh 85.5 kgs with a bodyfat of 19%. At mid-August I weighed 81 kgs and bodyfat of 19%. Obviously, the bodyfat doesn't look accurate. And, I still fit into the same trouser just with a lil' difficulty now. And, my lifts are getting back to where I left 'em.

This is my diet now:
Breakfast
6 egg whites (instead of 5)+ 1 whole egg with 2 slices of bread
1 cup oats + 2 cups milk
2 tbsp olive oil
1 protein shake - 2 scoops (instead of 1)

Meal 1
2 slices of bread with cheese
1 cup of pasta (instead of 1.5)
1 piece of fruit
add a protein...chicken or something

Pre-workout
50g of Dextrose
1/2 cup oats (instead of 1)
1 protein shake - 1 scoop
3g creatine
go with oats OR dex, don't need both, I would go oats

PWO
1 protein shake (2 scoops) with 1 cup of milk
50 g dextrose
3 g creatine
no need for milk here, won't hurt you, but no need

Meal 2
2 chicken breasts
Veggies

Meal 3 - before bed
1 can of Tuna (instead of 2, it was drying up my mouth and i seemed to be reacting to it weirdly :S so i just upped by protein by adding in another scoop in the morning shake)
Veggies
1 cup of milk

calories 3133
carbs 329
protein 341
fat 72

But before "un-tweaking" it, it the macros looked like this:
Calories - 3,328
Protein - 342.7
Carbs - 370
Fat - 77


Till mid-August it was:
Calories 3010
Carbs 280
Protein 348
Fat 72

I fit easily into my 32-inch jeans easily then, it's just getting a bit tight now. And, for me it's kinda :S I remember I hit 86 kgs in 2006 but my waist shot up to 36 then.

1. So I don't get it, have I actually put on more muscle now than I did last time?
2. Should I actually tweak my diet up a bit again because I've only run it for a week, I have reduced the calories and the carbs, but if I know i'm on the right track, I don't mind waiting. Probably this is just the fat I put on during my time off..?

thank you.
As TALO said, it takes a while be patient. You're doing the right thing though. Follow your plan for a while, then make a small change, follow, change, etc.

A couple tips that have worked for me...
1-try to keep carbs and fats separate (so no bred + oil, or fatty meat + pasta)
2-try just having carbs at breakfast, and PWO. then add carbs as you need them. If you want to lose fat, timing your carbs could help a lot.

-hope that helps. (I made a couple comments in bold)
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Old 11-21-2008, 01:46 PM   #5
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Quote:
Originally Posted by PozzSka View Post
As TALO said, it takes a while be patient. You're doing the right thing though. Follow your plan for a while, then make a small change, follow, change, etc.

A couple tips that have worked for me...
1-try to keep carbs and fats separate (so no bred + oil, or fatty meat + pasta)
2-try just having carbs at breakfast, and PWO. then add carbs as you need them. If you want to lose fat, timing your carbs could help a lot.

-hope that helps. (I made a couple comments in bold)
most of the last page has some good info pertaining to keeping carbs and fats separate.
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Old 11-25-2008, 11:05 AM   #6
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[QUOTE=TALO;72074]
Your aprox 200lbs ? I would try to get in 3600 cals. If you minimize your carbs and increase your protein and fat that may help your minimize your fat gain.
[QUOTE]
Being at 3,300 calories, ballooned my weight and added alot of fat. So I don't think that's a good idea.

My macros looked something like this:
Calories 3328
Protein 342.7
Carbs 370
Fat 77
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Old 11-25-2008, 11:06 AM   #7
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i usually workout at 9 in the night and have carbs in my pwo around 10. is that bad thing to do?
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Old 11-25-2008, 11:22 AM   #8
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what time do you go to bed?
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Old 11-25-2008, 12:00 PM   #9
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Quote:
Being at 3,300 calories, ballooned my weight and added alot of fat. So I don't think that's a good idea
Workout harder
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Old 11-25-2008, 06:31 PM   #10
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I lift weights 3x a week and do cardio 2x a week for 50 minutes each. Brisk walking and the bicycle.

I sleep at 12 at night.
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