stats:
18 yr old
5ft 9in
155 lbs
bf%=8
p/c/f
230/200/40
this spread out in 7 meals,
high school student fairly acive, mon-fri 50 min high volume high intensity training, then 10 min liss(4mph)
sat sun fairly active, some clubbing and maybe a surf sesh or skinboard sesh
my goal: become the next josef rakich
a lot of people have been telling me to cut my proteins and add more carbs to not create such a caloric surplus, mainly for energy purposes, my strength not increasing by much but veiny abs and a solid build = worth it,
what u guys think? I was into bulking and cutting but I found that to not be soo efficient for my body and for 3 months have switched to a new plan of slowly gaining but bf%<9
any help?
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Thread: aesthetic diet
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02-27-2011, 10:31 AM #1
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aesthetic diet
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02-27-2011, 10:33 AM #2
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02-27-2011, 10:34 AM #3
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Your fat intake is way too low, protein intake is way higher than necessary, total caloric intake is potentially too low, and I don't understand why you'd be eating 7 times a day.
I'm not clear as to what your goal is in terms of bulking or cutting. If you're try to slowly bulk, you should consume about 110% to 120% of maintenance intake. If you're trying to cut, you should consume about 80% to 90% of maintenance intake.
Either way, protein intake should be about 1.0 to 1.5 grams per pound of lean body mass.
Fat intake should be 0.45 to 1.0 grams per pound of bodyweight.
The remainder of your caloric intake should be composed from your preferred mix of carb and additional protein and fat.
For more information, please see: http://forum.bodybuilding.com/showth...hp?t=121703981
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02-27-2011, 10:35 AM #4
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02-27-2011, 10:38 AM #5
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02-27-2011, 10:39 AM #6
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yea, drop the protein to a lower level, increase your fat a little, and if you're bulking, bump up your overall calorie level (increase the carbs, to hit the increased calorie level) - as mentioned already, 2000 seems low to me too, if you're real active.
Just see how your body is feeling/transforming weekly, and then, adjust accordingly, to find the sweet spot, for your gains (with minimal fat increases).http://www.********.com/KooshaToofan
http://www.lamuscle.com/world/sponsors/athlete/Koosha_Toofan
http://sagikalev.com/
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02-27-2011, 10:42 AM #7
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02-27-2011, 10:47 AM #8
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fat intake bump to how much?
2100 i have estimated it , look i know people are saying this is a low number but what i have to say is that i truly only get my calories from chicken tuna oatmeal brown rice and whey protein, i am eating a lot of this stuff and i have found that 2000 calories in healthy food is actually a LOT of food
why i take in 7 meals
would it help you if i posted my current eating plan?
what do you think about my carb situation though?
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02-27-2011, 10:47 AM #9
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02-27-2011, 10:48 AM #10
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02-27-2011, 10:49 AM #11
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how low should protein be for me to still get optimal results?
im not going to lie, i am not scared about extra carbs = more fat, im scared that with more carbs i will have to lower protein to keep fat down but this in turn will decrease muscle gains, but would it be offset by the gains i get from more carbs?
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02-27-2011, 10:50 AM #12
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02-27-2011, 10:51 AM #13
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02-27-2011, 10:51 AM #14
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02-27-2011, 10:53 AM #15
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02-27-2011, 10:58 AM #16
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here is my current diet, i know i am going against one of the forum stickies about posting it but i find it is needed at this moment
1:
2 protein scoops
1cup oatmeal
3 oz turkey
multivitamin
2:
1cup no fat milk
4 oz chicken salad
3 oz beef
some type of fruit
3: 33gprotein tuna with light mayo
41 hour prewo)
1 cup oatmeal or brown rice
7oz chicken
5:right before workout
1scp whey
6:right after workout
2scoops whey
1cup oatmeal
33g simple carbs from dried carnberries
7:
30 grms no fat cottagge cheese
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02-27-2011, 11:06 AM #17
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^ That's an abysmal diet.
Fat intake is catastrophically low, micronutrient deficiencies are certain, you're using protein supplements rather then whole foods, you're eating extremely frequently, yet your caloric intake is extremely low. Basically, your diet is a disaster.
You need to increase dietary fat, drop the supplements, increase diversity in your diet by adding vegetables and fruits, for example, and you need to increase the quantity of calories consumed daily.
Additionally, the quantity of food you're consuming per meal, for example, consuming 30 grams of fat free cottage cheese, among other things, make me suspect an eating disorder
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02-27-2011, 11:06 AM #18
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yet when i compare it to that of some other bodybuidlers in my school, they eat pizza and a bunch of other crap everyday yet they are huge with a bf lower than josef rakich's, yet they are not on superdrol or any gh and i know for sure they arent even eating as much as i am or as healthy and our workouts are very similar, can you please explain this to me?
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02-27-2011, 11:08 AM #19
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02-27-2011, 11:11 AM #20
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02-27-2011, 11:15 AM #21
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02-27-2011, 11:25 AM #22
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02-27-2011, 11:31 AM #23
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02-27-2011, 11:31 AM #24
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see im not trying to troll at all, im asking a simple question and ur always giving negative replies, im sure that u must not have the most positive lifestyle due to this, something you might have done in your past that you regretted or you are simply angered at the new youth that are achieving bodies that you havent attained and will never be able to attain in your life style, either way
i just wanted to let you know that you have a problem, not me
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02-27-2011, 11:34 AM #25
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02-27-2011, 11:50 AM #26
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02-27-2011, 11:55 AM #27
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02-27-2011, 12:15 PM #28
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02-27-2011, 12:18 PM #29
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02-27-2011, 12:25 PM #30
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wtf r u saying, idk if ur trying to be funny or a retard with "hahah i was being generous, hey look at me im a duck"-cockhole cloudtype and what r u talking about idk anything about nutrition, if u know soo much then u would be helping me instead of being someone with no life that goes on these forums everyday and hohohoh look at me im in competitions hohhohoh, if u were a true bodybuilder u would be helping not being a liitle troll ***got, and wtf wonderpug, u tell me im trolling, im not mad to let u know i just cant understand the mindset u idiots have for someone looking for help, smh u retard, go ahead neg me or tell an admin, after they read this thread they should see that most of my Bitching isnt from me being a negative member its from dumbasses like you that discourage others from posting on this site
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