muffbs2
Novice Bodybuilder
Posts: 37
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Post by muffbs2 on Oct 31, 2005 20:20:57 GMT -5
what are some guidelines for a maintenance diet, when you take some time off from dieting so hard just to relax but don't want to put on weight that you have just lost. i am thinking of taking some time off in dec. just due to all the traveling that i will be doing and then hitting it hard againt as of first week in jan.
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Post by hossjob on Nov 2, 2005 22:28:01 GMT -5
High protein, VERY LOW CARB, EFA's. What's your weight? you taking time off from training? don't do that bro.
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Post by RUBICON19 on Nov 3, 2005 20:58:37 GMT -5
High protein, VERY LOW CARB, EFA's. What's your weight? you taking time off from training? don't do that bro. AGREED!! |
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Post by Intensity on Nov 3, 2005 21:18:07 GMT -5
Another vote here for High protein and low carb!
In fact, if we could have more info on your current diet and lifestyle, i'm sure we could give more detail, but with the info we have, i think that High protein and low carb is still the best answer!
Mo
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Post by hossjob on Nov 3, 2005 23:03:01 GMT -5
In fact, I'd get some aminos (glut/bcaa) and try to use them too
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muffbs2
Novice Bodybuilder
Posts: 37
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Post by muffbs2 on Nov 7, 2005 18:38:50 GMT -5
ok here are the guidelines that tim gave me when i started the diet, i follow these as close as i can:
grams of carbs per day:
mon.-185
tues.-125
wed.-100
thurs.-75
fri.-50-this is dextrose only after workout
On the 6th. day go to 300,then on the 7th. day,go to 250 then repeat all over again starting back at the 185.
the diet has worked great. i am now 234 pds. and 12% bf. my goal was to get to 230, but i don't think i am going to stop til i get to 10%. 10% is something that i have always wanted to be at so i figure why stop when i am so close. but i am just looking ahead as to when i reach that mark i am going to take somewhat of a break. i do plan on staying in the gym, that is not a question! what about cardio, should i keep it that same?
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Post by Intensity on Nov 8, 2005 8:09:10 GMT -5
234 and 12%, Very, very impressive stats! So you must have plenty of muscle, that's for sure! In that case and based on the carbs you eat…. I think that you mustn't reduce them too much during your time off, if keeping your muscle mass is important for you. I would say reduce them by approx 15-30 g per day (if you eat simple carbs… cut those first)… and make sure you maintain your normal intake of protein ( Is it aroud 350 ?)
Mo
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muffbs2
Novice Bodybuilder
Posts: 37
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Post by muffbs2 on Nov 8, 2005 19:50:43 GMT -5
thanks intensity for the props. i forgot to mention that i am 6'5", however i have an issue. i have some lose skin it appears, will it tighten up over some time. i am having a big issue with that when i look in the mirror! no my protein is not as high as 350 right now, it is more like 250. so i should bump it up quit a bit from what has been mentioned?
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Post by Intensity on Nov 10, 2005 14:58:38 GMT -5
Should you bump your protein intake up? I think so. Should you bump your protein intake to 350? If you currently eat approx 250g, i dont think so. So maybe you should try to increase the amout a bit (ex: 275) for the next month and see what happen. I think that you wont gain fat by doing this… and it will help you retain more muscle while dieting (If this is one of the objectifs of your diet…. If it's pure weight lost, dont worry too much about those new 25g of protein!)
Mo
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Post by hossjob on Nov 10, 2005 18:02:04 GMT -5
Intensity is the man so what he says is great advice. This is though individual. I personally would cut my carbs way down as they are the least essential nutrient and I'm very carb sensitive. I'd probably roll with these macros:
Protein - 2 grams per pound of body weight
Carbos - .75 gram per pound of body weight on training days & .5 on off days
Fat - I'd add 7 grams EFA's to each meal that dind't have carbs.
I weigh 190 pounds right now and here's exactly what I'd do if I was doing a maintenance (granted I'd be lifting still)
Training Days
Carbs - 145 Grams (75 Post workout and 35 each with meals 1 & 2)
Protein - 380 Grams (divided into 7 meals - equal amt at each meal)
Add 7 grams efas to 3 meals (not post workout and not carbo meals) add 14 grams efas to pre workout meal
Non training days you could actually do the same, but divide your carbos into 4 meals taking 50 in meal 1, 35 in meal 2, 30 in meal 3, 30 in meal 4 and then just protein w/ 7 added efa's in meals 5 & 6 and protein w/ 14 added efa's w/ meal 7
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Post by Intensity on Nov 11, 2005 14:45:37 GMT -5
Good info Kyle, but dont you agree that it's better to make small changes? I'm not sure that tomorrow his body will be able to absorb 470g of protein a day, if he is use to eat 250g.
And like you said Kyle, i like the idea of eating 0,75g per pound of BW, so at 234 pounds and an average of 140g of carbs a day (0,6 g per pound of BW), i think that muffbs2's carbs are already very low!
Mo
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Post by hossjob on Nov 13, 2005 14:19:59 GMT -5
Intensity, you're right. Jumping up that much in one day would reak havoc on your system! I was sloppy in reading some of the posts and didnt' eralize how low his protein was (as compared to 470)! Thanks for pointing that out!
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