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Post by Massiv on May 17, 2006 7:22:23 GMT -5
Hey guys,
It is me again. OK, getting the diet dialed in. 7 weeks. How concerned should I be about the total amount of calories that I am taking in? I don't want to drop dramatic bodyweight. I am eating about 250 grams of protein a day and about 120-135 grams of carbs per day. I am 212 right now and I want to compete at 198. I am shedding body fat well and much more definition is coming in. I just don't want to lose a lot of lean mass during this last phase.
Sorry for the ramblings, just don't want to screw this up.
later,
Massiv
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Post by Intensity on May 17, 2006 10:58:57 GMT -5
VERY concerned… so i would suggest you not to decrease them too fast! Try to adapt your diet (totals cals or nutriments per nutriments) dpending of how much bodyweight you lose. It's not as simple as this, but the big picture can be: adjust your diet to lose maximum 2 lbs a week and min 0,5 lbs a week if you want to retain as much muscle possible while dieting!
Mo
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Post by Massiv on May 17, 2006 11:02:32 GMT -5
So should I go off the base calories of what I wish to wiegh? The base my caloric needs from that? I mean I am at 7 weeks out and I don't want to peak to soon.
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Post by Intensity on May 17, 2006 11:19:01 GMT -5
So should I go off the base calories of what I wish to wiegh? The base my caloric needs from that? I mean I am at 7 weeks out and I don't want to peak to soon. In my mind, you should start with the cals intake you need to eat to maintain your bodyweight and slowly decrease the cals weeks after weeks! For exemple: I eat 330g of protein, 220g of carbs and 25g of fat to maintain my bodyweight at 200 lbs… so i'll keep the same protein and fat intake (the optimum amount should have previously been determined) and try to decrease my carbs intake to 200g… Option 1: if my bodyweight stays the same after 4 days, i'll decrease the carbs a bit more, maybe 185g… Option 2: if at the opposite my bodyweight is going down too fast, i'll raise them up to 210 g… Option 3: It seems to be perfect (lose between 0,5 and 1 lbs after those 4 days) i'll keep the carbs intake at this level until my bodyweight stagnates! And keep doing this until contest condition... |
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Post by RUBICON19 on May 17, 2006 11:19:52 GMT -5
What are your cals at now? Are you holding steady weight? Doing cardio?
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Post by Massiv on May 17, 2006 12:14:11 GMT -5
Right now I figured that I am eating about 1800-2000 calories a day. 230 grams of protien, about 150 grams of carbs and 15-20 grams of fats. I am shedding fat like crazy, but I definitely don't want to lose my lean mass size. I am doing about 30 minutes of cardio a day.
Just by looking at yours, I think I need to increase my protein intake and maybe adjust my carb intake up a little. That really helps when I can visually see what you are doing and compare it to mine. My diet is outlined in another thread in this section. If that helps.
Thanks for taking the time to help me out.
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Post by Tim Wescott on May 17, 2006 12:21:44 GMT -5
I usually only count calories and adjust, if things aren`t going as planned.I`m more concerned about macro numbers personally.
You have to be honest with yourself and and if you`re losing size,add cals,if not getting cut decrease them.............a little at a time is the best way.
On low carb days,increasing fats will keep cals up.
Mo,gave good advice as usual.
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Post by OptimumJoe on May 17, 2006 18:57:30 GMT -5
Great example and advice Mo!
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Post by Massiv on May 18, 2006 7:57:01 GMT -5
OK guys made some adjustments to the caloric intake and everything else we have been discussing. Mid section is really coming in better than I had expected. still holding some weight in my quads, but hams are showing definition. Chest cutting well, but still holding some in my shoulders and upper arms. I think I am pretty damn pleased with the progress at this time. This is the new diet at this point. It ranges like this: 250-300 grams of protein, 130-180 grams of carbs, 20-30 grams of fat.
Meal 1: 50 grams of whey protein
2 packets of instant oatmeal 36-40 grams of carbs
Meal 2: 6-8 ounces of chicken breast with a tiny bit of BBQ sauce
Masterpiece(fat free kind).
Meal 3: Same as Meal 2
Meal 4: same as Meal 2
Meal 5: (post workout) 6-8 ounces of chicken breast
2-3" in diameter baked potatos
Meal 6: 50 grams of whey protein
1- 3" in diameter baked potato or oatmeal as in meal 1.
Water intake throughout the day is pretty high.
I also take Gaspari products "Sizeon" and "Superpump 250" preworkout and during working out. Just started these two and my gosh what a difference!!! I used BSN stuff for the past 3 months and it does not even compare to the GAspari stuff. Truly impressive supplements.
Give me your final review.
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Post by RUBICON19 on May 18, 2006 11:34:03 GMT -5
I just got some SMASH by Axis labs. Tried it once. Dont know yet. I was using Super Charge by Lebrada. Not bad. I ave my No Explode away. Hated it!!!!
Keep me posted on the Gaspari stuff.
#offtopic3cp# #sorrysmiley2cb#
#focus3hy#
Diet looks very solid to me... Sounds like you are rolling..
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Post by Intensity on May 18, 2006 13:08:10 GMT -5
I very like this diet Massiv… I also like the fact that you didn't try to increase your protein too much vs your first post… at 7 weeks out i dont think it would have been a great idea. Now the next step: Adapt your carbs every time you need it, depending of your bodyweight. Good luck and keep us posted!
Mo
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Post by Massiv on May 19, 2006 21:50:32 GMT -5
Man am I hungry right now. I had a great arm day a the gym tonight. Vascularity really coming in nice right now. i am waiting for my last meal of the night. Probably a shake and some oatmeal. Still steady at 209 tonight. Did about 45 minutes of cardio. I am trying to kill a little time before I get to eat, so I thought I would yack at you guys, since you know what I am going through. I feel the focus and intensity is really coming along the closer the show gets. I have to say it is alot to do with coming here and you guys helping me get the diet lined out. Now I can focus on training. Again thanks gentlemen. We are on our way to winning a state championship. Yea baby. Well better go. 10 minutes. Later bro's.
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Post by RUBICON19 on May 19, 2006 22:11:12 GMT -5
Good stuff Massiv. Now go eat!!! ;D
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Post by Tim Wescott on May 19, 2006 22:43:21 GMT -5
Glad to hear your enthusiasm my friend!! #highfive5wp#
Stay on track and bring home the gold !! #btrophysmiley2ee#
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Post by Massiv on May 22, 2006 10:31:56 GMT -5
Hey guys, I thought I would throw you an update. 41 days and counting. Still pretty strict on training and diet. Had a slight problem this weekend with the diet. I ran out of eggs and chicken breast. So I had so substitute some fish for a couple meals. I know that does not sound bad, but two of the meals was with breaded fish. I kept my portion withing 6 ounces. I had hardly ate any fat for those two days. Probably less than 20 grams per day. I had no other choice. I did do cardio each day and cut my carbs back on my non-workout days. Other than that everything is going well. Trying to get the posing down and fine tuning everything. More cuts showing up daily. Shoulders are really ripping up now and the stubborn fat pockets are starting to loose thier holds.
Do you guys think my diet issue set me back any. It was a total of about 45 grams of fat over three meals. I have not eaten over 25 grams in the last 3 weeks per day. Just stressing.
Yack at you later,
Massiv
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Post by RUBICON19 on May 22, 2006 13:32:03 GMT -5
I think 25 grams of fat is way too low. You probbaly needed some fat. It is essential.
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Post by Massiv on May 22, 2006 15:12:23 GMT -5
That is something that you don't hear to often. So you think this weekend did not do me any harm? I will start to add a little more, in the form of oil or something to that effect.
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Post by trapzillaoo7 on May 22, 2006 15:14:17 GMT -5
Fat intake should be 20% of your overall cals. If the fat intake is too low it will affect your test production.
Trapz
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Post by RUBICON19 on May 22, 2006 15:34:01 GMT -5
Fat intake should be 20% of your overall cals. If the fat intake is too low it will affect your test production. Trapz #aiagree4zo# And sometimes even more is bettter, but never less.. |
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Post by Tim Wescott on May 22, 2006 16:17:46 GMT -5
Massiv,I highly doubt if your problems on the weekend affected you badly in any way...........I wouldn`t sweat it at all.
Obviously you don`t want to do it often,but I wouldn`t worry at all.....just jump back on the diet.
As far as fat intake goes,I used to avoid it like the plague, but I eat more nowadays with good results......I increase fat intake on low carb days to keep calories up there.............never used to do this but it works great for me.
I was a firm beleiver that people got enough trace fat just from their diets................still do think most get more than they actually realize, but I now add some in..........old school thinking !!
I use natty PB,olive oil,lecithin granules,and liquid lecithin, which is 100% fat, but is also a fat emulsifier, containing the B vitamins choline and inositol, which bodybuilders used to use back in the day to get cut.
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