I am planning to follow this diet but I have a few doubts. I will post the diet I am planning to follow first..
11.30AM-12PM- 1 scoop Myofusion with water (Pre workout)
12.30-1.30PM- Post workout- 1 scoop Myofusion with
water
(both combined will be around 10g bcaa)
2PM- Post workout meal(biggest of the day) 1/2 cup oats with 3 whole eggs and 2 egg whites, 1 banana
4PM- 2pc wheat bread, veg salad, pulses, 4 egg whites
9PM- 3-4 small pcs chicken(approx 300g) and 3 egg whites
how does this diet look? what modifications do I need to make??
Thanks in Advance!
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12-02-2010, 11:48 PM #1
Planning to start the Intermediate fasting diet.. Need Help!
AMC
The only real natty bodybuilder that I know for sure is me! :)
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12-03-2010, 02:18 AM #2
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12-03-2010, 03:52 AM #3
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12-03-2010, 04:32 AM #4
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12-03-2010, 04:39 AM #5
- Join Date: Sep 2010
- Location: New York, New York, United States
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From what I understand, there are two predominant approaches to intermittent fasting:
1. Daily fasting for 16-20 hours followed by a 4-8 hour period of eating
2. 24 hour fasts 1-2 times per week
Also, you could try one meal per day, as there is some research supporting this modality (see http://www.ajcn.org/content/85/4/981...urcetype=HWCIT)
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12-03-2010, 04:41 AM #6
I read this article:-
http://www.leangains.com/2010/04/leangains-guide.html
and I trying to follow this routine from this article:-
Fasted training
Training is initiated on an empty stomach and after ingestion of 10 g BCAA or similar amino acid mixture. This "pre-workout" meal is not counted towards the feeding phase. Technically, training is not completely fasted - that would be detrimental. The pre-workout protein intake, with its stimulatory effect on protein synthesis and metabolism, is a crucial compromise to optimize results. The 8-hour feeding phase starts with the post-workout meal.
Sample setup
11.30-12 AM or 5-15 minutes pre-workout: 10 g BCAA
12-1 PM: Training
1 PM: Post-workout meal (largest meal of the day).
4 PM: Second meal.
9 PM: Last meal before the fast.
Calories and carbs are tapered down throughout the day in the example above.AMC
The only real natty bodybuilder that I know for sure is me! :)
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12-03-2010, 04:44 AM #7
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12-03-2010, 04:49 AM #8
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12-03-2010, 05:01 AM #9
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12-03-2010, 05:15 AM #10
- Join Date: Sep 2010
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Your fat intake is way too low. At minimum, you should be consuming over 60 grams per day and I'd recommend you go much higher than that.
Your total calories also look very low to me as well. I weigh about 25% more than yet and I'm eating well over twice as many calories per day compared to you. Heck, I get more calories from fat alone than you get from your entire diet.
Protein intake seems good.
Carbs are above a keto diet but clearly in the "low" range, which is fine as long as you perform well with that level of consumption.
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12-03-2010, 05:28 AM #11
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12-03-2010, 05:34 AM #12
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12-03-2010, 05:34 AM #13
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12-03-2010, 05:39 AM #14
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12-03-2010, 05:40 AM #15
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12-03-2010, 05:43 AM #16
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12-03-2010, 05:50 AM #17
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12-03-2010, 05:59 AM #18
- Join Date: Sep 2010
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- Posts: 52,345
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Are you still losing weight at that caloric intake?
Remember, I asked you before what caloric intake put you at break-even and you said 2,500 calories. Was that statement accurate before you started losing weight but not now?
Also, you're getting close to a point where your caloric intake will be so low that your metabolism will like start slowing, perhaps to a crawl.
Lastly, are you sure you calculated your daily calories correctly as it seems to me like you're eating a tiny amount of food.
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12-03-2010, 06:08 AM #19
yea brah.. I calculated correctly using daily burn.. at 2000 calories I can still lose weight but adding too much fat and carbs in my diet always does the reverse according to my experience.. I used to have 2 pc of brown bread during the night with some pulses.. but that made me gain fat and I think that eating too much peanut butter (2 spoons a day) does the same.. so I cut down all those..
EDIT: atm(7:45pm) I feel hungry as hell.. can't wait till 9pmLast edited by yaz_rulz; 12-03-2010 at 06:13 AM.
AMC
The only real natty bodybuilder that I know for sure is me! :)
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12-03-2010, 06:36 AM #20
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
- Rep Power: 80660
lol
Yaz, nix the PWO shake and save those calories for real food. Why are you not training fasted? Is it a personal preference or are you scared of being catabolic? If I were you I'd try something like this:
12PM: Pre-Workout Shake (If necessary)
TRAIN
2PM: PWO Meal (50% of your calories)
Then spread the rest of your remaining calories out however you'd like. I prefer to eat a big PWO meal, a small snack, then a big dinner. Your mileage may vary.Last edited by ErickStevens; 12-03-2010 at 06:41 AM.
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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12-03-2010, 06:51 AM #21
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12-03-2010, 06:55 AM #22
- Join Date: Jun 2005
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If you want to use the protein, throw it in your oats! My usual PWO meal is eggs, a bunch of potatoes, broccoli, and a nice big bowl of protein powder + oats.
"Nutrition for powerlifting: If you are serious about it, you will eat f*cking everything and get strong as $hit." - HamburgerTrain
http://forum.bodybuilding.com/showthread.php?t=163165741
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12-03-2010, 07:02 AM #23
wat is the difference between adding protein powder to oats with the post workout meal rather than having it just after workout and coming back and have the meal at 2? It says that bcaa(protein shake) will not break my fast so I thought it is alrite..
and I am adding banana instead of potatoes and a spoon of peanut butter to oats.. Thanks for the suggestion.. do u think I should change anywhere else??AMC
The only real natty bodybuilder that I know for sure is me! :)
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12-03-2010, 07:04 AM #24
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12-03-2010, 07:15 AM #25
- Join Date: Jun 2005
- Location: Sarasota, Florida, United States
- Posts: 24,829
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12-03-2010, 07:39 AM #26
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12-03-2010, 09:24 AM #27
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12-03-2010, 10:07 AM #28
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12-03-2010, 09:36 PM #29
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12-03-2010, 10:06 PM #30
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