BAGS
Novice Bodybuilder
Posts: 160
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Post by BAGS on Jun 29, 2007 14:53:40 GMT -5
hey all, first off the vitals:
6 foot 195-200ish 23 years old aprx 11%BF 15 weeks out
OK, so i would say the last 3 weeks or so i have really stalled out on fat lose and weight lose and i dont know what to do. As you can see from my diet below my Kcals are already very low. I understand i should be watching the scale so much, but i also understand that to be lean enough for my show i will have to be hovering around the 180lb mark. I have been cutting since Novemeber and had my last cheat meal at 22 weeks out.
Meal 1: Lean Protein ( white fish, chicken, or egg whites) LIFT then 30 mins cardio Meal 2: whey ,1/2 cup oats Meal 3: Egg whites, 1/2 cup oats Meal 4: Lean Protein (white fish, chicken, or egg whites) Meal 5: Lean Protein Meal 6: Whey (34 grams)
about 60 grams carbs 180 grams Pro 1800 kcals or so
on off days I do 60 mins of cardio and only 1 carb meal Once a week i hit 50 grams of carbs in meals 2-5 for a total of 200 ( but i am thinking of not having that this week cus i am behind)
all 11% of my BF is in my stomach in lower back, i cant express how frustrating it is to have vascular quads and arms with no hint of a 6 pac. ALL help is welcome
Love, Bags
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Post by RUBICON19 on Jun 29, 2007 15:45:58 GMT -5
Cut the starches and replace with fats
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BAGS
Novice Bodybuilder
Posts: 160
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Post by BAGS on Jun 29, 2007 15:49:25 GMT -5
so cut out the oats and add something along the lines of almonds, natty PB, Flax, and other EFA's? in other words. . .no more carbs?
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Post by beckie on Jun 29, 2007 17:33:55 GMT -5
You still need some starch but probably not the 200g on your high day-cut it back to 150g and maybe just keep the carb sources as oats and brown rice only. I would also suggest you have oats/whey pre workout and just have the fish/chicken after-this won't spike your blood sugar but it will still give your muscles the aminos they need to recover. not sure if you are eating veggies but if you are getting hungry between meals add in some extra broccoli/green beans-they are low in cals but should fill you up. Also try splitting your cardio into 2 shorter intense sessions Hope this helps
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Post by RUBICON19 on Jun 29, 2007 19:30:49 GMT -5
You do NOT still need your starch. Thats what is holding you up.
Add almonds or Natty PB in thier place
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Post by RUBICON19 on Jun 29, 2007 19:31:39 GMT -5
You do NOT still need your starch. Thats what is holding you up. Add almonds or Natty PB in thier place Sorry Beckie. Just my opinion..
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Post by RUBICON19 on Jun 29, 2007 19:35:31 GMT -5
Meal 1: Lean Protein ( white fish, chicken, or egg whites) + Grapefruit + 1 serv EFA'sLIFT then 30 mins cardio Meal 2: whey + BCAA's Meal 3: Egg whites + 12-18 almonds Meal 4: Lean Protein (white fish, chicken, or egg whites) + asparagusMeal 5: Lean Protein + asparagus Meal 6: Blended shake would be better ( Lebrada V 60)
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BAGS
Novice Bodybuilder
Posts: 160
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Post by BAGS on Jun 29, 2007 19:40:46 GMT -5
i'll give it a try and let ya know how it works out, thanks too both of you Bags
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BAGS
Novice Bodybuilder
Posts: 160
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Post by BAGS on Jun 29, 2007 19:51:19 GMT -5
is the asparagus for the fiber rub??
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Post by RUBICON19 on Jun 29, 2007 20:41:27 GMT -5
is the asparagus for the fiber rub?? Yes. It also works as a diuretic. Lower carbs takes some getting used to but its worth it
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Post by beckie on Jun 29, 2007 20:53:37 GMT -5
thats ok Rubes-we all have different opinions I've just seen too many screwed metabolisms from no/low carb diets esp in women.
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Post by RUBICON19 on Jun 29, 2007 21:06:28 GMT -5
thats ok Rubes-we all have different opinions I've just seen too many screwed metabolisms from no/low carb diets esp in women. See, for me its the opposite. I know lots of girls that train eating low carbs year round. Stay VERY lean and still gain quality muscle
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Post by RUBICON19 on Jun 29, 2007 21:08:18 GMT -5
Bags. If you do lower your carbs, be sure to have a carb up some where. There are many different ways to go about this.
One meal every third or fourth day
One whole day every 3rd to fifth day
Just weekends
Etc... It goes on and on.
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Post by beckie on Jun 29, 2007 21:35:31 GMT -5
thats ok Rubes-we all have different opinions I've just seen too many screwed metabolisms from no/low carb diets esp in women. See, for me its the opposite. I know lots of girls that train eating low carbs year round. Stay VERY lean and still gain quality muscle true,I've seen these diets work for people that have a high level of muscle already-true mesomorphs-but on the other end of the scale I've seen muscle stripped so fast I couldn't blink especially on ectomorphs. The main thing I don't like about this is the predisposition for brain chemistry disturbances in serotonin and melatonin but then again I guess most bodybuilders aren't concerned with their brain function getting ready for a show. I like to take the 'holistic' approach to getting my clients ready for a show plus I spend alot of time finding out how they react to different foods-giving them nutritional and psychological balance. Guess I'm the only one here that doesn't subscribe to the low carb=fat loss theory huh!?
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Post by RUBICON19 on Jun 29, 2007 21:51:38 GMT -5
Unfortunately its the ONLY way for me.
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Post by masterschamp on Jun 30, 2007 5:56:30 GMT -5
You've got plenty of time, but IMO 180 is way too light for a 6' competitor. If you are not at at least 8% BF for your bodyweight right now you are going to sacrifice alot of muscle. You might want to reconsider competing and ADDING about 15 pounds of QUALITY muscle so you can cut at a bigger weight. Honestly, at 6', you should not weigh anything less than about 215-220 come showtime. Might not be what you want to hear, but I'm just being straight with you.
Keith
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Post by EBA84 on Jun 30, 2007 8:48:20 GMT -5
hey all, first off the vitals: 6 foot 195-200ish 23 years old aprx 11%BF 15 weeks out OK, so i would say the last 3 weeks or so i have really stalled out on fat lose and weight lose and i dont know what to do. As you can see from my diet below my Kcals are already very low. I understand i should be watching the scale so much, but i also understand that to be lean enough for my show i will have to be hovering around the 180lb mark. I have been cutting since Novemeber and had my last cheat meal at 22 weeks out. Meal 1: Lean Protein ( white fish, chicken, or egg whites) LIFT then 30 mins cardio Meal 2: whey ,1/2 cup oats Meal 3: Egg whites, 1/2 cup oats Meal 4: Lean Protein (white fish, chicken, or egg whites) Meal 5: Lean Protein Meal 6: Whey (34 grams) about 60 grams carbs 180 grams Pro 1800 kcals or so on off days I do 60 mins of cardio and only 1 carb meal Once a week i hit 50 grams of carbs in meals 2-5 for a total of 200 ( but i am thinking of not having that this week cus i am behind) all 11% of my BF is in my stomach in lower back, i cant express how frustrating it is to have vascular quads and arms with no hint of a 6 pac. ALL help is welcome Love, Bags In my opinion, which is going to be different then everyone elses so far, your calories are too low. At 23 years old, your metabolism should be hauling ass and it appears you have stopped it dead by continually eating low calories. Your protein is also too low. You should be throwing very high carbohydrate days in every 4th day to get the metabolism going again. I do agree with Randy about putting in more fat and I would raise the protein to 1.5 grams per pounds on the low days. Leave the carbs where they are but have a high day every 4th day at around 350 grams carbs. Your body needs this to refuel and to get it going again. Eat the low day carbs before and after your workout (30 grams each). You will need them to get through the workout and your body will use them after the workout to refuel depleted glycogen. Also, a high carb day isn't made up of cheat food. It is from the same sources you have been dieting on but just ore of it.
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BAGS
Novice Bodybuilder
Posts: 160
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Post by BAGS on Jun 30, 2007 11:06:23 GMT -5
Bags. If you do lower your carbs, be sure to have a carb up some where. There are many different ways to go about this. One meal every third or fourth day One whole day every 3rd to fifth day Just weekends Etc... It goes on and on. for this would i have my carb meal before or after training? i'll assume after. also would i remove one of my fat sources when i do this? thanks to everyone BTW for the opinions and advice. Bags
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Post by RUBICON19 on Jun 30, 2007 12:41:35 GMT -5
hey all, first off the vitals: 6 foot 195-200ish 23 years old aprx 11%BF 15 weeks out OK, so i would say the last 3 weeks or so i have really stalled out on fat lose and weight lose and i dont know what to do. As you can see from my diet below my Kcals are already very low. I understand i should be watching the scale so much, but i also understand that to be lean enough for my show i will have to be hovering around the 180lb mark. I have been cutting since Novemeber and had my last cheat meal at 22 weeks out. Meal 1: Lean Protein ( white fish, chicken, or egg whites) LIFT then 30 mins cardio Meal 2: whey ,1/2 cup oats Meal 3: Egg whites, 1/2 cup oats Meal 4: Lean Protein (white fish, chicken, or egg whites) Meal 5: Lean Protein Meal 6: Whey (34 grams) about 60 grams carbs 180 grams Pro 1800 kcals or so on off days I do 60 mins of cardio and only 1 carb meal Once a week i hit 50 grams of carbs in meals 2-5 for a total of 200 ( but i am thinking of not having that this week cus i am behind) all 11% of my BF is in my stomach in lower back, i cant express how frustrating it is to have vascular quads and arms with no hint of a 6 pac. ALL help is welcome Love, Bags In my opinion, which is going to be different then everyone elses so far, your calories are too low. At 23 years old, your metabolism should be hauling ass and it appears you have stopped it dead by continually eating low calories. Your protein is also too low. You should be throwing very high carbohydrate days in every 4th day to get the metabolism going again. I do agree with Randy about putting in more fat and I would raise the protein to 1.5 grams per pounds on the low days. Leave the carbs where they are but have a high day every 4th day at around 350 grams carbs. Your body needs this to refuel and to get it going again. Eat the low day carbs before and after your workout (30 grams each). You will need them to get through the workout and your body will use them after the workout to refuel depleted glycogen. Also, a high carb day isn't made up of cheat food. It is from the same sources you have been dieting on but just ore of it. I think I like Erics approach here.
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BAGS
Novice Bodybuilder
Posts: 160
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Post by BAGS on Jul 1, 2007 14:24:33 GMT -5
so almost like a CKD approach??
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