strongest focus on your personal diet

[Marius_Ursus]

Originally Posted by freebirdmac

Exactly! You can't do both low fat and low carb.

No wonder my kidneys fell out!

[BrotherWolf]

Originally Posted by Marius_Ursus

That Guinness I had was definitely a meal.

Guiness it's like breakfast, lunch and dinner

[ntrllftr]

Originally Posted by freebirdmac

Exactly! You can't do both low fat and low carb.

curious as to why you think this?

I am pretty sure I know what you are going to say BUT...

.

[namtrag]

You need carbs if you go low fat, and fat if you go low carbs

Gives your bod something to fuel it without eating the muscle

[Marius_Ursus]

Originally Posted by BrotherWolf

Guiness it's like breakfast, lunch and dinner

Huh...maybe I should open a Guinness-themed restaurant.

[chodan9]

Originally Posted by Marius_Ursus

Huh...maybe I should open a Guinness-themed restaurant.

you would probably make millions!

[Marius_Ursus]

Originally Posted by chodan9

you would probably make millions!

Would you drive up all the way from Kentucky to have a Guinness-beef stew, thick hunk of Guinness rye, and a glass of stout?

[claycat]

Originally Posted by johnnyironboard

Why low fat?????

Originally Posted by freebirdmac

Exactly! You can't do both low fat and low carb.

I am doing Scivation C.H.A. and, yes, you can.
http://forum.bodybuilding.com/forumdisplay.php?f=71

[egoatdoor]

My focus is much different on and off season.

Right now its offseason. Focus is on getting enough calories to grow, keeping protein intake high ( 2 grams per pound on training days) and getting enough carbs while also managing the timing of the carbs( more early in the day, cutting off carb intake at night unless I am training).

My diet is much cleaner now than in prior years, probably 80-85% clean during the week and 70% on weekends with alot less eating out, no fast food at all and much less intake of breads.

[BountyHunter6]

For me, it's keeping my macros in line and everything else falls into place. When I'm massing I do a 25/50/25 protein/carb/fat ratio and when cutting I change it up a bit. I keep everything as clean as possible, though, so the other option of clean carbs was a second choice, but I do that all the time anyway. Good poll!

[BountyHunter6]

Originally Posted by ntrllftr

curious as to why you think this?

I am pretty sure I know what you are going to say BUT...

.

I'm curious as well. Saying "low fat and low carb" is kind of relative, though, I suppose. Have to see the actual ratio of protein/carb/fats and see how "low" it is relatively and based on total caloric intake, too. However, if BOTH carbs and fats are "low" (let's say about 20%), then your protein intake would be at around 60%!!! That, would be a little excessive perhaps.....Would be very interested in seeing the numbers.
Glen

[BountyHunter6]

Originally Posted by ntrllftr

Originally Posted by Pro Bob Chick
Never counted calories, irrelevant to a BBers diet...however, we are "gram specific" when it comes to the individual values of foods (carbs, fats, protein)...

I also agree with this (not that I matter!! ha ha) BUT...you have to at least have a calorie GOAL to set your macros too. 40% of what? After I know that 4,700 calories is what I need to mass, then I know how to set my macros and after that I don't count individual calories. Anyone else do the same? I'm in sponge mode, learning from all of you!

[egoatdoor]

Originally Posted by BountyHunter6

I also agree with this (not that I matter!! ha ha) BUT...you have to at least have a calorie GOAL to set your macros too. 40% of what? After I know that 4,700 calories is what I need to mass, then I know how to set my macros and after that I don't count individual calories. Anyone else do the same? I'm in sponge mode, learning from all of you!

I don't see how you CAN'T not count calories or have a calorie target?

If you are trying to reach a certain goal, whether it be gain size or "cut", if you do not track your intake for a period of time and then DO NOT reach your goal, how can you make educated decisions on what adjustments to make to get on track to reaching the goal?

If one is "guessing", he or she can find themselves running around in circles or wasting weeks, months or years making changes that still do not solve the problem.

I've learned that alot of what the pros like Bob C. "claim" to do on the Internet and in the magazines is alot of b.s ( why are they going to tell the world and their competitors their real secrets?). In addition, the professionals are all genetically gifted, those one in a thousand, and they often get away with mistakes and proceeding in a haphazard manner in not only their nutrition, but their training because of their genetics. Us ordinary people are not like that, so how can we expect that what they claim "works for them" applies to us?

Most of us ordinary everyday people have to struggle to gain 1, 2 or 3 and at MOST 5 pounds of muscle a year. We cannot get away with ANY substantive mistakes in our training or diet.

[ntrllftr]

Originally Posted by egoatdoor

I don't see how you CAN'T not count calories or have a calorie target?

If you are trying to reach a certain goal, whether it be gain size or "cut", if you do not track your intake for a period of time and then DO NOT reach your goal, how can you make educated decisions on what adjustments to make to get on track to reaching the goal?

If one is "guessing", he or she can find themselves running around in circles or wasting weeks, months or years making changes that still do not solve the problem.

I've learned that alot of what the pros like Bob C. "claim" to do on the Internet and in the magazines is alot of b.s ( why are they going to tell the world and their competitors their real secrets?). In addition, the professionals are all genetically gifted, those one in a thousand, and they often get away with mistakes and proceeding in a haphazard manner in not only their nutrition, but their training because of their genetics. Us ordinary people are not like that, so how can we expect that what they claim "works for them" applies to us?

Most of us ordinary everyday people have to struggle to gain 1, 2 or 3 and at MOST 5 pounds of muscle a year. We cannot get away with ANY substantive mistakes in our training or diet.

I will make it simple for you.

Protein-- I will make sure I get a protein rich meal 30grms or more every 2 1/2 -3 hours.

Carbs-- As I am "cutting" now 50 - 75 grams all eaten before noon Monday through Friday. Saturday 150grams Sunday 250 grams or so.
Repeat.

The key is to have all your food prepared days in advance and eat "on time"

Why count thousands of something?

.

[gbg]

I don't count calories.........

nuff said

[Inthegrass]

Eat lots and lots of a good variety of vegetables and fruit everytday!!
Stay totally away from white flower and white sugar and processed foods of any kind. The only pasta I eat is whole wheat.
Cook cleanly. Oven bake or grill. When stir frying use things like olive oil and peanut oil at low heats and don't over cook foods. Nothing more tastless than over cooked veggies. Lots of fresh from my spice garden spices!!
For meats I eat fish like salmon, pickeral, white fish, shrimp, trout, chicken and turkey breasts, and good quality cuts of red meat.
Snack on foods like freshly baked yam chips, no-fat yogurt with fresh or frozen berries, nuts, oatmeal, apples, berries, celery, etc.
I like to drink green tea with lemon, V8, skim milk, tons of water and the odd diet coke.
Be very, very creative and inventive in the kitchen!! Food and cooking is so much fun!!

Lots and lots of smoothies!!!!! I have at least a dozen different recipies.

Nickelback played very, very loud in the background and eat lots because it's all good for you!!!!!!!!!!!

Jeff

[johnnyironboard]

Originally Posted by claycat

I am doing Scivation C.H.A. and, yes, you can.
http://forum.bodybuilding.com/forumdisplay.php?f=71

I'd like to see a day's worth of meals. 1600 calories from protein only would be a LOT of protein.

[BrotherWolf]

Originally Posted by Inthegrass

Eat lots and lots of a good variety of vegetables and fruit everytday!!
Stay totally away from white flower and white sugar and processed foods of any kind. The only pasta I eat is whole wheat.
Cook cleanly. Oven bake or grill. When stir frying use things like olive oil and peanut oil at low heats and don't over cook foods. Nothing more tastless than over cooked veggies. Lots of fresh from my spice garden spices!!
For meats I eat fish like salmon, pickeral, white fish, shrimp, trout, chicken and turkey breasts, and good quality cuts of red meat.
Snack on foods like freshly baked yam chips, no-fat yogurt with fresh or frozen berries, nuts, oatmeal, apples, berries, celery, etc.
I like to drink green tea with lemon, V8, skim milk, tons of water and the odd diet coke.
Be very, very creative and inventive in the kitchen!! Food and cooking is so much fun!!

Lots and lots of smoothies!!!!! I have at least a dozen different recipies.

Nickelback played very, very loud in the background and eat lots because it's all good for you!!!!!!!!!!!

Jeff

Sounds good to me .. but you do know pasta is not made with white flour ?it's durum wheat and it's a low glycemic food while wheat pasta is probably higher but has more fibers..
Barilla makes this pasta called "Barilla plus" it's made with various flours form beans, spelt etc.. 1 serving = 17grams of protein

When I at 24oz cooked (like yesterday) I get over 100g of proteins, omega3 and 2k calories

[egoatdoor]

Originally Posted by ntrllftr

I will make it simple for you.

Protein-- I will make sure I get a protein rich meal 30grms or more every 2 1/2 -3 hours.

Carbs-- As I am "cutting" now 50 - 75 grams all eaten before noon Monday through Friday. Saturday 150grams Sunday 250 grams or so.
Repeat.

The key is to have all your food prepared days in advance and eat "on time"

Why count thousands of something?

.

Give you the benefit of the doubt and assume 6 meals a day, 3 with carbs. 6x30x4 is 720 calories from protein. 75x3x4 is 900 calories from carbs. 1600 calories a day at 150 odd pounds...sounds like a great way to burn muscle......

[Nota]

Originally Posted by chodan9

...
I personally try to keep my processed carbohydrates to a minimum, and protein high...

[ntrllftr]

Originally Posted by egoatdoor

Give you the benefit of the doubt and assume 6 meals a day, 3 with carbs. 6x30x4 is 720 calories from protein. 75x3x4 is 900 calories from carbs. 1600 calories a day at 150 odd pounds...sounds like a great way to burn muscle......

So you have the answer to build muscle while getting ready for a show?
I am all ears.

Can you please give me an example of a days diet while getting ready for a bodybuilding competition? Maybe I don't know what I am talking about.
I would really apprciate it!!!
I will GLADLY take any advice.
After all thats what we are here for right?

[ntrllftr]

Originally Posted by egoatdoor

Give you the benefit of the doubt and assume 6 meals a day, 3 with carbs. 6x30x4 is 720 calories from protein. 75x3x4 is 900 calories from carbs. 1600 calories a day at 150 odd pounds...sounds like a great way to burn muscle......

Originally Posted by ntrllftr

So you have the answer to build muscle while getting ready for a show?
I am all ears.

Can you please give me an example of a days diet while getting ready for a bodybuilding competition? Maybe I don't know what I am talking about.
I would really apprciate it!!!
I will GLADLY take any advice.
After all thats what we are here for right?

bump

[claycat]

Originally Posted by johnnyironboard

I'd like to see a day's worth of meals. 1600 calories from protein only would be a LOT of protein.

Sample plan

meal 1- 4 egg whites
3 whole eggs
35g protein, 15g fat

meal 2- 5oz. lean meat or 1.66 scoop Scivation whey
18 almonds or 6tsp p. butter or 3 oz. avocado or 3tsp oil
35g protein, 15g fat

meal 3-same as above

meal 4-same as above

meal 5- same as above

Plus, 3-6 servings of leafy green veggie and two servings of fruit- grapefruit or blueberries. Daily.

Total Protein-175
Total fat-75
Total carbs-0
Calories 1375-1500 range

That is just a sample, there are other food variations to play with on the acceptable food lists.
The diet is taylor made for the persons goals and will vary by individual. There are other goal diets in the Scivation area here on B.B.com

[egoatdoor]

Originally Posted by ntrllftr

So you have the answer to build muscle while getting ready for a show?
I am all ears.

Can you please give me an example of a days diet while getting ready for a bodybuilding competition? Maybe I don't know what I am talking about.
I would really apprciate it!!!
I will GLADLY take any advice.
After all thats what we are here for right?

If you are natural and I am assuming you are, the thing NOT to do is cut calories drastically and for most, NOT to go low carb for long periods of time. This will probably burn muscle, as well as fat and you end up cut yes, but flat and depleted looking.

I've been there, done that, foolishly following the starvation level pre contest diets and excessive cardio programs espoused by the "pros", who are not natural and can therefore maintain muscle doing this through the help of bodybuilding drugs.

I can't give you a "sample" diet that is "guaranteed" to work. Everyone is different in their metabolisms and their eating preferences. In my case, any trainer or nutritionist would find me a nightmare because I do not like many of the bodybuilding staples like rice, oatmeal, peanut butter and cottage cheese and I can barely tolerate chicken breast. But I have found substitutes that work. I liken this to the analogy of driving from New York to Los Angeles. There are many different routes to take ( as in what foods you eat). The key is getting there ( as in getting in the best possible condition which is as ripped as possible while also maintaining muscle size and density). How ( within reason) is less important.

The reason I say counting calories and tracking macros is important starts with determining what your base caloric intake is. How many calories a day, how much protein, how much carbs and how much fat intake you need to maintain your weight. When you know that, THEN you can start making small increment changes to either "bulk" or "cut". If you are cutting, you also need to probably ramp up the cardio.

And then, you still must monitor how you are doing ( using the mirror, calipers and gauging your energy levels) as you go along and if you are not on track, make more adjustments, whether it be in diet or cardio.

As for training, something else I've learned the last couple of years is that going to "higher reps" and more "isolation" or "shaping" movements is also NOT the answer. I now train heavy all the way through ( again within reason. I am obviously not pushing as much weight in a depleted state as when I was 20 pounds heavier with more fat and water to cushion my joints and muscles) to maintain my muscle. Cardio and diet burn fat and "cut" you up, not the weight training.

Much of what I have read for natural trainers says the best way to prepare for a contest is to do as long a cutdown period as possible( usually 14-16 weeks. For some, even longer) and again NOT make drastic cuts in calories. The cuts in calories should be in carbs and I have found that when I cut carbs, I HAVE to increase protein intake to maintain my muscle.

I don't compete, as in getting up on stage, but I do get "contest ready" once a year for my vacation. Here is an outline of the program I started with this year which was 14 weeks from New Year's Day to the first week in April:

Weeks 1-3: Increased cardio from 2 to 3 days a week. Starting gradually "cleaning up" my diet which had the affect automatically of cutting some calories. Less "junk".
Weeks 4-5: By now, had cut almost all breads out of my diet except for pre and post workout on occasion. Decreased carb intake slightly more and increased protein intake. Started taking more multi vitamins and BCAAs daily.
Week 6: Increase intake of various fat burners like CLA and my thermogenic to daily rather than just on training days.
Weeks 7-8: Increased cardio to 4 days a week. Added carnitine for fat burning. Reduced my intake of post workout carbs and complex carbs in general.
Weeks 9-10: Reduced red meat consumption and added more fish to my diet. Increased daily intake of my thermogenic. Added some natural diuretic techniques such adding asparagus to my diet plus eating cucumbers dipped in white vinegar. Started carb cycling. No more than 2 straight days of low carbs though.
Week 11: Upped cardio to 5 days a week. Cut back again on my level of carbs post workout.
Weeks 12-14: No changes planned. See what happens. How I look in the mirror. Make changes in cardio or diet if needed.

What actually happened was my metabolism turned out to be much faster than I thought ( which was based on the prior year's diet and plan), so I actually increased my calories by 300 a day after week 2. I lost too much weight the first two weeks. I never had to go to 40 minutes a day of cardio as I thought I might ( stayed at 30-35 at most and less on leg training days) and was actually stage ready 2 weeks early. I just coasted after that and went back to 4 days of cardio.

My low carb days were in the 240-260 range and only once did I go under 200 grams of carb on a day. My daily caloric intake dropped to 3000-3200 about 4 weeks out on off days with protein of about 290-300 grams a day at a bodyweight of 180 pounds. On days where I did cardio and weights, calories were around 4000-4200 with 300 plus grams of protein a day.

I had sample diet plans laid out for training and off days, but they were by no means etched in stone. I cannot eat the same meals day after day after day. I'd mix and match protein sources as needed to prevent diet boredom. My primary protein sources were canned tuna, chicken breast ( hated every one of them), eye o round steak, lean ground beef, fish like pollock and tilapia, protein shakes and some protein bars and egg whites.

Training wise, I did my "DC Training" right up to end, with the required" cruise periods" thrown in, though I did increase my rep ranges slightly to allow for less energy levels overall plus to prevent possible injuries.

[ntrllftr]

Originally Posted by egoatdoor

If you are natural and I am assuming you are, the thing NOT to do is cut calories drastically and for most, NOT to go low carb for long periods of time. This will probably burn muscle, as well as fat and you end up cut yes, but flat and depleted looking.

I've been there, done that, foolishly following the starvation level pre contest diets and excessive cardio programs espoused by the "pros".

I can't give you a "sample" diet that is "guaranteed" to work. Everyone is different in their metabolisms and their eating preferences. In my case, any trainer or nutritionist would find me a nightmare because I do not like many of the bodybuilding staples like rice, oatmeal, peanut butter and cottage cheese and I can barely tolerate chicken breast. But I have found substitutes that work. I liken this to the analogy of driving from New York to Los Angeles. There are many different routes to take ( as in what foods you eat). The key is getting there ( as in getting in the best possible condition which is as ripped as possible while also maintaining muscle size and density). How ( within reason) is less important.

The reason I say counting calories and tracking macros is important starts with determining what your base caloric intake is. How many calories a day, how much protein, how much carbs and how much fat intake you need to maintain your weight. When you know that, THEN you can start making small increment changes to either "bulk" or "cut". If you are cutting, you also need to probably ramp up the cardio.

And then, you still must monitor how you are doing ( using the mirror, calipers and gauging your energy levels) as you go along and if you are not on track, make more adjustments, whether it be in diet or cardio.

As for training, something else I've learned the last couple of years is that going to "higher reps" and more "isolation" or "shaping" movements is also NOT the answer. I now train heavy all the way through ( again within reason. I am obviously not pushing as much weight in a depleted state as when I was 20 pounds heavier with more fat and water to cushion my joints and muscles) to maintain my muscle. Cardio and diet burn fat and "cut" you up, not the weight training.

Much of what I have read for natural trainers says the best way to prepare for a contest is to do as long a cutdown period as possible( usually 14-16 weeks. For some, even longer) and again NOT make drastic cuts in calories. The cuts in calories should be in carbs and I have found that when I cut carbs, I HAVE to increase protein intake to maintain my muscle.

I don't compete, as in getting up on stage, but I do get "contest ready" once a year for my vacation. Here is an outline of the program I started with this year which was 14 weeks from New Year's Day to the first week in April:

Weeks 1-3: Increased cardio from 2 to 3 days a week. Starting gradually "cleaning up" my diet which had the affect automatically of cutting some calories. Less "junk".
Weeks 4-5: By now, had cut almost all breads out of my diet except for pre and post workout on occasion. Decreased carb intake slightly more and increased protein intake. Started taking more multi vitamins and BCAAs daily.
Week 6: Increase intake of various fat burners like CLA and my thermogenic to daily rather than just on training days.
Weeks 7-8: Increased cardio to 4 days a week. Added carnitine for fat burning. Reduced my intake of post workout carbs and complex carbs in general.
Weeks 9-10: Reduced red meat consumption and added more fish to my diet. Increased daily intake of my thermogenic. Added some natural diuretic techniques such adding asparagus to my diet plus eating cucumbers dipped in white vinegar. Started carb cycling. No more than 2 straight days of low carbs though.
Week 11: Upped cardio to 5 days a week. Cut back again on my level of carbs post workout.
Weeks 12-14: No changes planned. See what happens. How I look in the mirror. Make changes in cardio or diet if needed.

What actually happened was my metabolism turned out to be much faster than I thought ( which was based on the prior year's diet and plan), so I actually increased my calories by 300 a day after week 2. I lost too much weight the first two weeks. I never had to go to 40 minutes a day of cardio as I thought I might ( stayed at 30-35 at most and less on leg training days) and was actually stage ready 2 weeks early. I just coasted after that and went back to 4 days of cardio.

My low carb days were in the 240-260 range and only once did I go under 200 grams of carb on a day. My daily caloric intake dropped to 3000-3200 about 4 weeks out on off days with protein of about 290-300 grams a day at a bodyweight of 180 pounds. On days where I did cardio and weights, calories were around 4000-4200 with 300 plus grams of protein a day.

Training wise, I did my "DC Training" right up to end, with the required" cruise periods" thrown in, though I did increase my rep ranges slightly to allow for less energy levels overall plus to prevent possible injuries.

This will be short and simple.

I agree 100% with 95% of what you said.
Why? because it sounds like you copied and pasted my journal to a "T".

Thanks for the response.

.

[...Kennedy]

The poll is closed now, but I would have chosen "just an overall balanced approach with lots of whole foods". I want to learn how and what to eat to help get in better shape and stay there, choosing from natural and clean foods. I don't really have any desire to get into dieting to the point where I am obsessed with supplements, counting calories, or somehow end up not enjoying eating, although I respect those with the discipline to take it to that extent.

[egoatdoor]

Originally Posted by ntrllftr

This will be short and simple.

I agree 100% with 95% of what you said.
Why? because it sounds like you copied and pasted my journal to a "T".

Thanks for the response.

.

Didn't know you had a journal and have never read it.

Seems like we take the same approach except I count calories and you don't. Of course, I've been told since I was a teen that I am analytical...