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Nutrition discussion on Diet advice, within the Bodybuilding Forum; Hey guys So i have been dieting for some time now and lost about 50lbs doing a high protein/low carb ...


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Old 03-05-2009, 02:57 AM   #1
dx4gunn
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Default Diet advice

Hey guys

So i have been dieting for some time now and lost about 50lbs doing a high protein/low carb thing. Anyways, i have been working with a personal trainer for about 3 weeks now and within the past two months i have started to put on about 15 lbs.

Stats:
5'6"
165

I think i eat pretty clean but maybe you guys could take a look at a typical day for me and tell me if you notice anything straight up.

meal 1:
1 egg
1/2 c egg whites
2 slices turkey bacon
1 cup coffee with 1 pkt splenda
16 oz water

meal 2:
(after 1 hour workout with trainer --> chest/tris/shoulders plus intervals on the bike)
turkey sandwich with high fiber bread (80 cals per 2 slices and total carb is 10g) {turkey with tons of veggies and yellow mustard}
160z water

meal 3:
1 tilapia filet grilled
2 cups steamed asparagus
16oz water

meal 4:
1/4 lb turkey patty
1 tsp yellow mustard
1 c steamed broccoli
1 c steamed carrots
32 oz water


So that was what i ate yesterday and the layout of the day is usually similar to that. Im thinking i need some more veggies in there. Anything else you guys notice? I dont usually eat bread but i did today because i needed something quick. Normally that meal would be a salad with some lean meat. the only other thing that changes is the breakfast which i would alternate with 1/2 cup of plain rolled oats.


So i have tried switching up my cals for awhile now. I have tried putting them between 1200-2000 and i have maintained/gained.

I weight train 3-4 days a week and do intervals/cardio 3-4 days a week. Of course i know that since i have been working out more, this could be muscle gain. however, i can tell by the looks of my body that this is not the case.

Supps:
multi
fish oil
magnesium
grape seed extract
cla


If you guys need more info, please let me know.
thanks
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Old 03-05-2009, 05:43 AM   #2
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Your protein intake is very low.
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Old 03-05-2009, 08:15 AM   #3
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In short,your over all calories are too low.
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Old 03-05-2009, 12:37 PM   #4
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Well my cals have been running between 1700-2200 but i have been gaining so this is the reason for the lower cals. Everytime i up my cals, even if it is just with more veggies/proteing, i still start to gain. I tend to put on weight in my midsection and nowhere else so its obvious.

I recently made that decision to drop the cals to see if i would maintain. You are thinking to up them instead talo?
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Old 03-05-2009, 01:52 PM   #5
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Im know expert on diets but i dont see where your fats a coming from??
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Old 03-05-2009, 04:46 PM   #6
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i'm no dieting expert either but for a 165lb person to be taking in such low calories i think your body may be heading into starvation mode right now and that's why you're not losing. if you try to up your cals again, spread them out over 5 meals instead of 4. you might also try having 1 or 2 higher cal days per week and see what happens.

i think you have plenty of veggies going on but like other guys have said, not enough protein.

i give you props for being so active with such a low cal and carb intake. i wouldnt last through lunch with that menu!!

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Old 03-05-2009, 11:00 PM   #7
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Okay i will add in another green veggie/lean protein meal. I have been considering adding a protein shake in there just to add another 30g of protein and an extra 150 cals give or take. Today was worse i think as far as cals go but i weighed myself and im down 1.5 lbs from what i would normally weigh at this time of day.

Today

M1:
2 eggs
1/4 cup egg whites
1 tbsp salsa
2 slices turkey bacon

M2:
green salad with walnuts, apple slices, and a light balsamic ving.

M3:
turkey (breast)
veggies
salad with balsamic ving.

m4:
2 rice cakes (high fiber) with pb (with omegas) and 1 tbsp of sugar free jam


I was gone all day so it was hard to find time for food but i ate when i was hungry. Also i had lots of water today so i kept pretty full. I will add the protein in that you guys suggested tomorrow.

Thanks
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Old 03-05-2009, 11:05 PM   #8
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Quote:
Originally Posted by mad matt View Post
Im know expert on diets but i dont see where your fats a coming from??
youre right i dont really get enough of the healthy fats. i do take supps but i know it should come from real food. I added some more in today.

normally i would just add a little evoo to the pan before searing meets or i will get it in my salads where i will just mix balsamic vinegar with olive oil and add a little italian seasoning to it.
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Old 03-06-2009, 12:30 PM   #9
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How active are you ? ( weights x ? a week , cardio ? regular work ?)

How old are you ?

How do you know how many calories you are NOW taking in ? Do you weigh your food out before you cook it ?

What's you over all goal ?


Even with the last diet you posted I would still increase your calories , but it's hard to tell right now.

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Old 03-06-2009, 02:41 PM   #10
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Quote:
Originally Posted by TALO View Post
How active are you ? ( weights x ? a week , cardio ? regular work ?)

How old are you ?

How do you know how many calories you are NOW taking in ? Do you weigh your food out before you cook it ?

What's you over all goal ?


Even with the last diet you posted I would still increase your calories , but it's hard to tell right now.

So i work with a trainer 3 times a week for an hour doing weights

chest/tri/shoulders
back/bi's
legs

I will also add in about 3-4 cardio days depending on how sore i am. I do any one of these on a particular day.

plyometrics (20-45 mins)
sprints/intervals (20-45 mins)
steady state cardio (45 mins)

I am 24 years old and my goal is fat loss. I do not weigh things out, i do measure out the items that i can out...like veggies (before cooking). Then i take my totals and enter everything into fitday to see what the totals are there and compare those to my journal. so i get an approximate figure. But for meats and all of that i will use the pre-cooked weight or fitday. For some reason every time i up my cals, my scale weight goes up so it has always deterred me somewhat
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