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Post by 1705total on Mar 18, 2007 19:34:21 GMT -5
As you all know My nephew is getting ready to compete for the first time. We started his diet in december and he has since went from 250 to 210. He is really starting to look good. His shoulders, arms and chest are starting to show signs of striations (he is 7 weeks out). He is 6'0" tall. He has a very big frame, and what i am worried about is getting him into condition but looking a little stringy. (he has small visable cuts in his legs, but still has a way to go). His low day is 2,000 calories, his medium is 2400 and his high is 2900. His protein is 60% and his carbs are around 30%. Fat is low, although he is supplamenting with essential oils (like fish oils). He is doing cardio once a day for 45 minutes, first thing in the morning. (30 minutes are at his target heart rate). He still is losing about 2.2 lbs a week and I am hesitant to change anything. I was thinking of dropping the carbs to 20-25% and upping the protein to 65-70%, starting next week. But again I'm worried he may be too stringy. Any thoughts?  |
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Post by Tim Wescott on Mar 18, 2007 19:39:04 GMT -5
As you all know My nephew is getting ready to compete for the first time. We started his diet in december and he has since went from 250 to 210. He is really starting to look good. His shoulders, arms and chest are starting to show signs of striations (he is 7 weeks out). He is 6'0" tall. He has a very big frame, and what i am worried about is getting him into condition but looking a little stringy. (he has small visable cuts in his legs, but still has a way to go). His low day is 2,000 calories, his medium is 2400 and his high is 2900. His protein is 60% and his carbs are around 30%. Fat is low, although he is supplamenting with essential oils (like fish oils). He is doing cardio once a day for 45 minutes, first thing in the morning. (30 minutes are at his target heart rate). He still is losing about 2.2 lbs a week and I am hesitant to change anything. I was thinking of dropping the carbs to 20-25% and upping the protein to 65-70%, starting next week. But again I'm worried he may be too stringy. Any thoughts? Can you post a typical day in his diet..........food choices mean a lot as you know. |
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Post by 1705total on Mar 18, 2007 19:56:44 GMT -5
Yeah, I need to review his log though.
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Post by beckie on Mar 18, 2007 20:39:20 GMT -5
I only make changes when a client hits a plateau so if you nephew is still losing fat now then I see no reason to change anything.
I do have one tip though-to keep his metabolism revved,try splitting up his cardio into 2 shorter sessions a day..
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Post by 1705total on Mar 18, 2007 21:28:40 GMT -5
Thanks Beckie.
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Post by RUBICON19 on Mar 18, 2007 21:31:41 GMT -5
Guess it depends on his current diet as Tim stated and if the results are right. maybe some pics?
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Post by Intensity on Mar 19, 2007 13:06:38 GMT -5
Steve, I also usually say that it depends of the current diet… but from what you told us, I totally agree with Beckie, if he keeps losing weight regulary I wouldnt change anything. When (if) he hits a plateau, just slowly drop the carbs… starting by those outside the post- workout meal and first meal of the day.
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Post by 1705total on Mar 19, 2007 18:05:45 GMT -5
thanks guys. My main concern is that I would have him overdieting
here is his daily diet plan
ok on light day i start the day off with scoop of casien protein -125
cals 5 egg whites and a whole egg jumbo, and half cup of oats, then
lunch i eat a can of chicken which is equaivlent to an 8 oz chicken
breast, when i get home i have preworkout meal which is half cup of
oats and a scoop of protein powder, then after i workout i have 6
tablespoon of gatorade which equals about 70 some carbs and 300 cals,
and 2 scoops of protein powder which equals 476 cals for my pwo shake
and for dinner i have 8 oz chicken breast. On my medium days breakfest
consist cup of oats, 5 egg whites, 1 whole egg, scoop of casien lunch
same as light, for pre workout i usually eat 2/3 cup oats a scoop of
protein powder, pwo is the same for dinner usually 8 oz chicken breast
with 2 cups brown rice. total cals is 2500-2600 Heavy day is same
breakfest same lunch, preworkout is 1 cup oats and protein powder,
same pwo dinner is 8 oz chicken and 2-2.5 cup brown rice... cals 2800
Every day i before bed is a scoop of casien protein .
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Post by RUBICON19 on Mar 19, 2007 20:04:48 GMT -5
Steve. ya think you could break that up a bit. My eyes are throbbing
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Post by beckie on Mar 20, 2007 1:18:20 GMT -5
He's not eating any veges? I think he could do with some as a substitute forr some of the rice in the evening. Maybe 2-3C broccoli/asparagus/beans,1 C rice and the chicken.
I also think he could switch to a whey protein for pre and post workout and leave the casein for the evening when he is asleep
He also needs something between breakfast and lunch-maybe have the eggs and oats at breakfast then the protein mid morning
Not real keen on the gatorade either-maybe give him some dextrose instead(its cheap enough!)
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Post by RUBICON19 on Mar 20, 2007 7:13:22 GMT -5
He's not eating any veges? I think he could do with some as a substitute forr some of the rice in the evening. Maybe 2-3C broccoli/asparagus/beans,1 C rice and the chicken. I also think he could switch to a whey protein for pre and post workout and leave the casein for the evening when he is asleep He also needs something between breakfast and lunch-maybe have the eggs and oats at breakfast then the protein mid morning Not real keen on the gatorade either-maybe give him some dextrose instead(its cheap enough!) Gatoraide is mainly made up of dextrose |
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Post by EBA84 on Mar 20, 2007 10:58:50 GMT -5
I wouldn't change anything as long as he is losing 2 pounds a week. Make the changes when he stops losing fat. If it isn't broke, don't fix it.
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