Question For Chuck Or Young Squatter

[Urban Monk]

Thank you for your previous advice.

Here is a macro question. If you are doing what chuck advices, which is carbs early in there morning, and only fibrous veggies after 2, I am trying to taking this even further by having only 40G of oatmeal with my breakfast. For the rest of my meals which will be just protein/fat, how many grams of each should i have?
Also, how many grams of broccoli or kale or greens should I have? I am confused as to how many calories to make these meals.

I am about 215, 6'0, 22 percent body fat by the way.

Thanks,

Monk

[young_squatter]

Thank you for your previous advice.

Here is a macro question. If you are doing what chuck advices, which is carbs early in there morning, and only fibrous veggies after 2, I am trying to taking this even further by having only 40G of oatmeal with my breakfast. For the rest of my meals which will be just protein/fat, how many grams of each should i have?
Also, how many grams of broccoli or kale or greens should I have? I am confused as to how many calories to make these meals.

I am about 215, 6'0, 22 percent body fat by the way.

Thanks,

Monk

Actually if your doing exactly what chuck recommends, you wont have any starchy carbs. Just high fat/high protein with carbs only coming from veggies and some grapefruit with refeeds every 3rd day with the last meal of the day of carbs/fats. Your veggie intake is up to you, veggies are mostly fiber. As for protein/fat grams that will depend on overall calorie needs. At 215 I would start my calories of at the higher end and decrease weekly as needed. I would start calories 2900-3300. This may seem high for a cutting diet, but this is to find out where your at and then you can decrease as needed from there. I recommend you do cardio as well, dont think you have to starve to lose weight because you have to eat to maintain lean body mass. I recommend 30-45 Min Low intensity cardio after each workout at a heart rate of 125-145. I recommend you sip BCAA/EAA pre/during and into cardio and then 30-45 min later eat a whole food meal of healthy fats/protein/veggies. You can do cardio on off days as well at a moderate-high intensity.

[Urban Monk]

This is awesome advice. Can we get a little more specific here?

This is basically what I'm wondering. I know that chuck says to have high protein/high fat/ veggie meals. Basically at my weight, if i am starting at say 2900 calories, how many meals a day should i have? Also, how many fat grams, how many protein grams, and how many grams of carbs from fibrous veggies should i have?

Also, where should fat come from in these meals? Just like flax oil? Or is olive oil, cheese, dairy, etc ok?

Also, what fibrous veggies besides broccoli are recommend? I would like to eat romaine/kale, etc, but what else? Carrots, cauliflower, beans?

[Urban Monk]

Also, i sip Xtend+substance during my workout.
Do you recommend another dose of substance wpi right after i finish my workout?

Thanks,

Monk

[C_S 03]

This is awesome advice. Can we get a little more specific here?

This is basically what I'm wondering. I know that chuck says to have high protein/high fat/ veggie meals. Basically at my weight, if i am starting at say 2900 calories, how many meals a day should i have? Also, how many fat grams, how many protein grams, and how many grams of carbs from fibrous veggies should i have?

Also, where should fat come from in these meals? Just like flax oil? Or is olive oil, cheese, dairy, etc ok?

Also, what fibrous veggies besides broccoli are recommend? I would like to eat romaine/kale, etc, but what else? Carrots, cauliflower, beans?

As one of Chuck's clients I think I can give you a little guidance here. From what I've seen of his cut diets, it's usually about 7 meals a day, at least 6. Currently I'm cutting on 7 meals - I also believe that is what Beast is doing.

As far as fat grams, protein grams, carb grams etc...that is entirely an individual thing and would probably be for Chuck himself to give you an answer on that.

Typical fat sources are peanut butter, avocado, almonds.

The only veggies I take in are broccoli, green beans, and a little spinach.

Hope this helps.

[young_squatter]

This is awesome advice. Can we get a little more specific here?

This is basically what I'm wondering. I know that chuck says to have high protein/high fat/ veggie meals. Basically at my weight, if i am starting at say 2900 calories, how many meals a day should i have? Also, how many fat grams, how many protein grams, and how many grams of carbs from fibrous veggies should i have?

Also, where should fat come from in these meals? Just like flax oil? Or is olive oil, cheese, dairy, etc ok?

Also, what fibrous veggies besides broccoli are recommend? I would like to eat romaine/kale, etc, but what else? Carrots, cauliflower, beans?


You should get your healthy fats from Peanut butter, Almonds, Eggs, Avocados. I also recommend 1 gram of DHA AND EPA a day which you get from fish oil caps. I recommend 6 caps a day.

For fibrous veggies I recommend spinach, green beans, broccoli.

For protein I recommend 400 grams, 90 carbs, 120 grams fat. Remember this is just a starting point to see where your at, you will decrease weekly from here. Dont decrease calories to much or you will be putting muscle mass at risk.

For carbs get them from fibrous veggies and some grapefruit.



Also, i sip Xtend+substance during my workout.
Do you recommend another dose of substance wpi right after i finish my workout?

Thanks,

Monk

I recommend you start sipping this 15 min pre workout and continue sipping through workout and cardio. Then 30-45 Min later eat a whole food meal of healthy fats/protein/veggies.

[ChuckRD]

Thank you for your previous advice.

Here is a macro question. If you are doing what chuck advices, which is carbs early in there morning, and only fibrous veggies after 2, I am trying to taking this even further by having only 40G of oatmeal with my breakfast. For the rest of my meals which will be just protein/fat, how many grams of each should i have?
Also, how many grams of broccoli or kale or greens should I have? I am confused as to how many calories to make these meals.

I am about 215, 6'0, 22 percent body fat by the way.

Thanks,

Monk
I always start with protein first. My intake ranges from 1.8-3.0g/kg body weight and the more lean mass I can utilized the better. I then go 30-35% fat and the rest comes from carbs. Total cals is the tricky part. Caloreis are factored based on ht, weight, age, gender and that DAMN ACTIVITY factor. This is the critical one. That allows me to distinguish total cals for the workout day and cals for the NON-workout day.

[Urban Monk]

1. If you are vegetarian, what do you recommend for the DHA/EPA?

2. If I was to add in morning cardio on the days I don't lift, (before I have a meal), would you still still recommend the Substance/Xtend combo, or do you think a few scoops of Xtend would be ok? Do you recommend a protein drink after this?

3. I usually see people eat only fat/protein meals as their last meal of the day. Do you recommend this also, or would some carbs there be good?

[young_squatter]

1. If you are vegetarian, what do you recommend for the DHA/EPA? I am going to have to bump this for chuck or derek, the only source I know of is fish.
2. If I was to add in morning cardio on the days I don't lift, (before I have a meal), would you still still recommend the Substance/Xtend combo, or do you think a few scoops of Xtend would be ok? Do you recommend a protein drink after this?
I would still sip some xtend+substance before and during the cardio, and then 30 min later eat a meal of healthy fat/protein/veggies
3. I usually see people eat only fat/protein meals as their last meal of the day. Do you recommend this also, or would some carbs there be good
I recommend healthy fats/protein, if you want carbs make sure they are from non starchy veggies.

[Urban Monk]

2. If I was to add in morning cardio on the days I don't lift, (before I have a meal), would you still still recommend the Substance/Xtend combo, or do you think a few scoops of Xtend would be ok? Do you recommend a protein drink after this?
[b]I would still sip some xtend+substance before and during the cardio, and then 30 min later eat a meal of healthy fat/protein/veggies


If my cardio is in the morning, would you recommend grapefruit instead of those veggies?

2. Should we balance the amount of protein/fat/carbs from veggies in every meal?

3. On derek's example article, he talks about a refeed every 3 days with carbs. Do you recommend the same procedure (green beans, then oats, etc etc)

[Sixpack]

2. If I was to add in morning cardio on the days I don't lift, (before I have a meal), would you still still recommend the Substance/Xtend combo, or do you think a few scoops of Xtend would be ok? Do you recommend a protein drink after this?
[b]I would still sip some xtend+substance before and during the cardio, and then 30 min later eat a meal of healthy fat/protein/veggies


If my cardio is in the morning, would you recommend grapefruit instead of those veggies?
Yup grapefruit in the first meal along with veggies 10-15 carb grams worth of veggies

2. Should we balance the amount of protein/fat/carbs from veggies in every meal? I don't see a problem with this make sure they are broccoli, spinach or green beans

3. On derek's example article, he talks about a refeed every 3 days with carbs. Do you recommend the same procedure (green beans, then oats, etc etc)

Yup same procedure other answers are listed

[young_squatter]

^^^^

[ChuckRD]

1. If you are vegetarian, what do you recommend for the DHA/EPA?There is an algae version but it is pretty $$$$.

2. If I was to add in morning cardio on the days I don't lift, (before I have a meal), would you still still recommend the Substance/Xtend combo, or do you think a few scoops of Xtend would be ok? Do you recommend a protein drink after this?I would rec both, but Xtend can help prevent catabolism as long as cardio is not to intense nor long.

3. I usually see people eat only fat/protein meals as their last meal of the day. Do you recommend this also, or would some carbs there be good?
If you are trying to gain LBM, keep any insulin spiking potential carbs OUT. Stick to protein good fats and green veggies.

[Urban Monk]

Anyone know what to do about DHA/EPA, good fats, etc if you are vegetarian?

[Urban Monk]

Bump!

[xven]

Anyone know what to do about DHA/EPA, good fats, etc if you are vegetarian?I would guess Flax is the next best thing followed by walnuts, pumpkin seeds, soy oil, canola oil (no such order). Although flax is ALA, it does get get coverted to DHA/EPA (inefficiently, but it does). I'm not certain on that being right, so I would wait for someone else to back me up/correct me on this.

[ChuckRD]

Anyone know what to do about DHA/EPA, good fats, etc if you are vegetarian?
There is an algae source out there. Not sure of the brand but you can search DHA from algae. It is more expensive but it is a vegan source.

[ChuckRD]

There is an algae source out there. Not sure of the brand but you can search DHA from algae. It is more expensive but it is a vegan source.
http://www.dhadepot.com/products.htm. Try that. neuromins has the vegan source.

[Urban Monk]

http://www.dhadepot.com/products.htm. Try that. neuromins has the vegan source.

I've seen that before.
How much DHA do you recommend a day, and split up over the day, or at one time?

Also, what about EPA? Or is DHA converted to EPA?

Finally, what type of fats other than that should be utilized? Should i keep like flax oil, olive oil, walnuts, cheese, etc in the diet as long as it matches to my macronutrient ratios?

[ChuckRD]

I've seen that before.
How much DHA do you recommend a day, and split up over the day, or at one time?

Also, what about EPA? Or is DHA converted to EPA?

Finally, what type of fats other than that should be utilized? Should i keep like flax oil, olive oil, walnuts, cheese, etc in the diet as long as it matches to my macronutrient ratios?
I like to see 1000mg DHA per day. DHA is not converted. AVOCADO, likely the BEST source of food fat there is. If you do not believe me, ask Derek how adding avocado to his diet has changed things.