hi guys, I'm trying to do the body recomp, but I don't think I'm quite getting it right.
With a height of 5' 11" and weight of 180, I've figured out my maintenance is about 2300-2400 a day (used both the Total metabolism calculator and martin's body weight * 13).
So as far as I know, protocol is 1.5g protein/lb of body weight = 270g a day.
On workout days, eat maintenance + 20%. On non workout days, eat maintenance divided by 2.
That gives me numbers of 2880 and 1200. Assuming I work out 3x a week, that's about a pound off a week.
My question is - how in the world do I eat 270g of protein on my 1200 calorie days? Assuming I eat 9 cans of tuna for 275g of protein, I'd still be over at 1252 calories and that's just completely unrealistic.
Somethings not quite adding up for me here.
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09-07-2010, 10:31 PM #7291
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09-07-2010, 10:31 PM #7292Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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09-07-2010, 10:33 PM #7293Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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09-07-2010, 10:36 PM #7294
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09-07-2010, 10:45 PM #7295Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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09-07-2010, 10:54 PM #7296
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09-07-2010, 11:13 PM #7297Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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09-07-2010, 11:20 PM #7298www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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09-07-2010, 11:27 PM #7299
Gotcha.
So with that in mind, again, assuming maintenance is 2400, I'm going to aim for this then:
2300 on workout days
1700 on non-workout days
Deficit each week - 3100.
Now if I wanted to accelerate that fat loss to 2 lbs a week, I don't think going down to 1800 and 1200 cal a day would work very well for me, so add 4 days a week of LISS cardio as per what martin recommends (I'd alternate with lifting days).
Oh sorry and a refeed every 2 weeks.
It looks reasonable to me as a plan for getting the calorie deficit, but I just want to make sure there isn't anything I'm completely missing here.
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09-08-2010, 01:52 AM #7300
o calorie dressing
Wish Bone has a really good raspberry vinagrette spray dressing 0 cals
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09-08-2010, 08:12 AM #7301
- Join Date: Jan 2007
- Location: Tampa, Florida, United States
- Posts: 287
- Rep Power: 305
Great Peri-workout supplementation
I have been experimenting with this protocol for the last few weeks and think it is very effective as my recovery has been enhanced and it goes perfectly with IF since I train fasted.
Pre-workout 10 Humapro or 10g of EAA's
Intra-workout: 10g of BCAA's
Post-workout : 5 Humapro or 5g of EAA's
30-60 minutes later: Assume mass feeding IF style til bedtime.
I know this protocol maybe nothing new, just sharing my experience since trying it. And if someone has an aversion to using one companies products then they can use any EAA's. I first heard of EAA theory from Milos Sarcev, this is just without the carbs.
Would like to hear others thoughts on this.The enemy of knowledge is not ignorance, it is the ILLUSION of knowlegde! - Stephen Hawking
Tampa, FL
NSCA CSCS, BS
twitter @maxwellob
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09-08-2010, 11:28 AM #7302
With all these supplements around there weren't much posts were people found some supplements extremely useful on this diet ,im not talking about the basics like vitamins & minerals , casein/whey protein, creatine , bcaa and others that Martin named ,
Are there any Other Supplements worth taking to get more out of I.F.drinu
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09-08-2010, 12:33 PM #7303
- Join Date: Jan 2009
- Location: United States
- Age: 36
- Posts: 2,798
- Rep Power: 4969
Supplements are supposed to supplement your diet when you're lacking.
If you can't get in protein then supplement it with a protein powder.
If you don't get enough vitamins in your diet you may need to supplement with a specific vitamin or a multi.
IF is pretty much just like any other diet protocol it just manipulates the timing of meals so you don't feel like a squirrel nibbling on food all day and can focus on more important things such as living life rather than your stock in Tupperware.You don't try to build a wall.
You don't set out to build a wall.
You don't say, "I'm going to build the biggest, baddest, greatest wall that's ever been built!".
You don't start there.
You say, "I'm going to lay this brick as perfectly as a brick can be laid.".
You do that every single day, and soon you'll have a wall.
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09-08-2010, 01:24 PM #7304
Its my 2nd day on IF, and its much easier than I thought. Hunger pains come and last for like 2 minutes, then go away. It definitely is hard to get food out of my head during the fast, because Im so used to thinking what meal I will have next. I love being able to get up, throw on some clothes, skip breakfast and head to class quicker than ever.
What are some of your meals you guys are eating? Im definitely having trouble finding a way to add the calories in 8 hrs. I mean its definitely possible, but Im trying to develop more ideas.
We'll see how this plays out, but so far, Im happy!!
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09-08-2010, 01:31 PM #7305
- Join Date: Jul 2009
- Location: Miami, Florida, United States
- Age: 48
- Posts: 686
- Rep Power: 248
Lots of chicken and fish or other lean meats, sweet potatoes, regular potato, rice, beans, whole wheat pasta, broccoli, green beans, quinoa, nut butters. Today my post workout was 14 oz of Mahi Mahi, 1/2 cup of quinoa, 1 cup of black beans, fat free cheese melted on top of the beans. Yum.
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09-08-2010, 01:58 PM #7306
- Join Date: Jul 2006
- Location: Nevada, United States
- Age: 37
- Posts: 10,943
- Rep Power: 4290
Well I'm trying to eat more paleo foods, but I think overall I'd find a happy medium eating good clean foods. Today I'm going to eat some lightly breaded chicken with some steamed mixed veggies (broccoli, peppers, carrots) with some unsweetened tea and some greek yogurt with honey packed with blueberries. Might have this for 2 meals today, depending how much protein I have and calories.
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09-08-2010, 02:12 PM #7307
- Join Date: Oct 2006
- Location: Stillwater, Oklahoma, United States
- Posts: 246
- Rep Power: 376
Youre going to love it! Today I (off day) I had,
9oz Chicken sauteed in 1/3 tbps EVOO in Salad w/ Parmesan, and 1/2C Oats, Banana, and 1 scoop UP2 protmeal.
About to have 12 oz 96/4 GB w/ Swiss, bacon and an egg. Dont know about dinner. Youll get used to the combinations."Excuses are fine by me because that makes it easier (for me) to get to the top." Even-Esh
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09-08-2010, 02:20 PM #7308
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09-08-2010, 02:31 PM #7309
- Join Date: Jul 2006
- Location: Nevada, United States
- Age: 37
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Yeah I know, actually I'm following more of a "Primal blueprint" type diet. None the less, like I said I'll find a happy medium. I'm not going to go full out Primal when I can't even cook in my current living situation. Today it's chicken, with veggies some yogurt and some fruit.
*Edit* Any high protein meals you guys eat regularly that you'd like to share? I have a problem meeting my protein needs through whole foods, but at the same time I don't want to sit down and eat a turkey to get my protein.Last edited by deadfingers; 09-08-2010 at 02:37 PM.
☆☆☆Ron Paul 2012 Support Crew☆☆☆
~Barefooters Crew~|~Atheist Alliance~| ~Yellow Fever Crew~
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09-08-2010, 03:10 PM #7310
- Join Date: Jul 2009
- Location: Miami, Florida, United States
- Age: 48
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I get all of my protein mainly from chicken breast, canned tuna, fish and my favorite, cottage cheese. I don't eat red meat or pork myself but lean cuts of pork and beef etc are great sources of protein as well.
Edit: here's what I had yesterday
meal1 post w/o at 11 am
13 oz cooked chicken breast
12.5 oz sweet potato with cinnamon and splenda sprinkled on top.
1 flat out wrap rolled up
meal2 at 3 pm
11.5 oz cooked chicken breast with salsa and a can of green beans
Meal 3 at about 6:45
14 oz 1% cottage cheese
5 oz light & fit yogurt
1/2 cup blueberries
35 grams Go-lean crunch
20 grams emerald cocoa almonds
1/2 cup rolled oats.
all mixed together in a wonderful bowl of yumminess.
Macros:
Calories 2398
Protein 295 g
Carbs 179g
Fat 47 gLast edited by doctapeppa; 09-08-2010 at 03:21 PM.
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09-08-2010, 03:30 PM #7311Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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09-08-2010, 04:40 PM #7312
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09-08-2010, 05:14 PM #7313
- Join Date: Aug 2005
- Location: Eden Prairie, Minnesota, United States
- Posts: 4,678
- Rep Power: 9940
Trouble eating enough
Started IF today, following the fasted training protocol a la Martin's site. I had TONS of energy today and I can tell that fasted training might finally be my wake up call; my mind was clear, body was revved, and I wasn't worried about digestion, blood-sugar levels or yada yada yada.
However, Im wondering how long it takes to get used to eating so much in the 8 hour window? My PWO meal was about 80g carb, 70g protein, and 20g fat and Im stuffed! I have no clue how Im going to hit my macros in the next 2 meals. Do you guys just kind of force it down the first couple of days until your body adapts to the bigger meals?Team HALEO™ Rep
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09-08-2010, 05:26 PM #7314
- Join Date: Jul 2009
- Location: Miami, Florida, United States
- Age: 48
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My first day was tough. I was stuffed and unable to move for a while after a 1300 calorie meal. It felt worse than if I had binged. I know how you feel. The second large post workout meal I had I had 2 scoops of protein powder so that I could get it all in and it was definitely a bit easier. By the 4th or 5 large workout meal It became much easier to stomach all this and I dropped the protein shake completely. I now have absolutely no problem downing a 1200 calories healthy, whole food meal and look forward to my pwo's. It definitely gets easier.
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09-08-2010, 05:42 PM #7315
Dense food:
nuts, pb, oils, oats, granola, whey, raisins
I mean, its not that hard if you really are willing to eat dense food.
You could get in 2000 calories throwing a couple of scoops of protein in a shake with honey and olive oil for carbs and fat if you really wanted to (not that you would)Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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09-08-2010, 06:15 PM #7316
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09-08-2010, 06:28 PM #7317
- Join Date: Jul 2006
- Location: Nevada, United States
- Age: 37
- Posts: 10,943
- Rep Power: 4290
Thanks! Although how does that equate to 295g of protein? Also, why are you taking that much? I'm about 170lbs last I checked and I've been taking in like 160g (on good days). Is there any benefit to taking that much more protein?
On a side note, never going to buy pre-made food from Whole Foods anymore. I've done it twice ,and been disappointed both times. Eating some breaded chicken and it has no flavor at all. Fuuu. Going to get some roast beef and some brisket tomorrow for my meals.
Edit* Does anyone buy supps from true protein? I'd like to have a nice mix of BCAAs again, bought through them before so I know it's good stuff, just wasn't sure what flavors are good for BCAAs. I'm not a fan of sucralose, but I'd like to have a flavored BCAA drink similar to Extend (with about half the sweetness). Honestly I'd love to have something that tastes like EAA Nitro without all the dextrose.Last edited by deadfingers; 09-08-2010 at 06:41 PM.
☆☆☆Ron Paul 2012 Support Crew☆☆☆
~Barefooters Crew~|~Atheist Alliance~| ~Yellow Fever Crew~
"Be the change you want to see in the world" - Mahatma Gandhi
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09-08-2010, 06:33 PM #7318Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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09-08-2010, 07:05 PM #7319
- Join Date: Jul 2009
- Location: Miami, Florida, United States
- Age: 48
- Posts: 686
- Rep Power: 248
Protein is very filling. I was eating about 170 grams a day until I started doing IF and now eat this amount under martin's advice and have never been happier. I stay full round the clock and my fat loss is awesome. It's 295 grams of protein because those are very large servings of chicken and that's almost a pound of cottage cheese.
I don't eat pre-made food unless I'm cheating. Cooking chicken breast is ridiculously easy, cheap and quick. Get yourself some spices and experiment. Start off with "complete" type spices and sprinkle some on your piece of uncooked chicken and just put it on a pan with like a tsp of olive oil and cook till it looks done. Better yet, Get yourself a George Foreman Grill!
I use unflavored BCAA from optimum nutrition and drink it with some crystal light. Some days it's fruit punch and others it's raspberry lemonade but some days I'm in the mood for Orange Sunrise Classic. I'm crazy like that.
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09-08-2010, 07:23 PM #7320
- Join Date: Aug 2005
- Location: Eden Prairie, Minnesota, United States
- Posts: 4,678
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Peanut Butter and Whey are my saviors right now but I hate liquid meals so I prefer to cook my whey into little muffins or mix it in oats. How do you guys get your veggies in? I actually LIKE my green veggies but Im finding it counter productive to eat spinach and broccoli because I get way too full way too fast.
I feel ya, I just finished my second meal and it feels "slightly" better but man Im really having to pile the food in to my bodies limit it feels like.
Ill have to find some recipes that pack some serious calories to help with hitting my numbersTeam HALEO™ Rep
∞[Echo in Eternity]∞
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http://muscle-primer.com
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