New to Bodybuilding - worried about the dieting????!!!!

[Mossley]

Hi Everyone. I'm new to bodybuilding (although I've been weight training for about 4 years). I'm aiming for a comp in May and am about 11 weeks out. I've started dieting and found a bit of weight loss, but I'm scared it's not going to come off fast enough. I have a tendency to LUV sweet stuff, so I'm trying really hard to stay away from them, but not always successfull

Below is a typical day (when I'm being good!)

Pre-workout (weight training 5.30am) - Whey Factors Protein Shake

Weight training for 45 mins

Breakfast - 8am

40g Oats made with hot water and 4 egg whites scrambled

Mid-morning - 10am

Fruit dipped in a protein paste (made so I feel like I'm having my choc fix)

Lunch - 12pm

Chicken/Fish/Steak with 2 cups salad or 1 1/2 cups of boiled veges

Snack - 2pm

1 x rice cake with 100g tuna

Mid afternoon - 4pm

Protein Shake

6pm (Cardio workout - 1 hour)

Dinner - 7pm

same as lunch

After Dinner Snack - 9pm

Protein shake

I feel like I'm eating all the time, but still find myself hungry at times.

Not sure if it's the lack of carbs but the sugar cravings are huge at night time?

Any ideas? Current bodyfat % is about 18%

[jono]

add more carbs, add more fats, 4 eggwhites is not enough protein by itself.

[Growth]

At a glance i would have to say you arent eating enough. The addition of some EFAs would be a good idea, not only will you be getting some 'good' fat, but fat is the most calorie dense macro.

How often are you having refeeds?

[Mossley]

I'm eating every 2-2 1/2 hours. I've heard heaps about flaxseed oil but my PT has never stressed it. I think if I add this into 2 or 3 meals a day that should do it?

From other posts it obviously tastes horrible, so any ideas on how to help disguise this in what I already have?

[jono]

I'm eating every 2-2 1/2 hours. I've heard heaps about flaxseed oil but my PT has never stressed it. I think if I add this into 2 or 3 meals a day that should do it?

From other posts it obviously tastes horrible, so any ideas on how to help disguise this in what I already have?

you can just mix it into protien shakes, or some carbs or you can juts have it staight. i just have mine straight. it tasted bad the first 20 times but now im used to it so its no problem.

[carma]

Hi Mossley

Welcome to the forum.

I read your other post in the other forum. It sounds like you might be in the same boat as i have just been in. STARVATION MODE!

How many calories are you consuming in a day?

It is pretty hard for me to work it out because i dont know how much fruit you have mid-morning and how much protein,carbs is in your powder?

I agree with the others that you might want to increase your fat intake. Flaxseed doesnt taste that great (sort of like putty) but if you put it in a shake you wont even taste it.

My chicken servings are about 5-6oz before cooking.

Maybe you should up your egg whites to 6 per serve and increase your tuna to 180gm.

I'm no expert but thats my 2cents worth anyway. Hope it helps.

[Mossley]

Thanks heaps! I think my calories sit at around 1400 a day. I'm definitely going out to get some flaxseed oil today and will up the egg whites to 6 for a week to see if that helps.

My fruit is usually just an apple cut into pieces and then dipped in a paste made from protein powder.

My protein powder basically only has about 0.3g carbs, 0.5g fat (total) and 30g protein per serve, so around 130 calories as I make it with water. I've been told to cut out the dairy and wheat as I'm about 11 weeks out from competition.

I used to do heaps more intense cardio but am finding that I don't have the energy to keep up the running anymore and have always kept away from bread. I'll stick to heaps of walking/crosstrainer/stepper, that's hard enough at the moment!

[Growth]

Thanks heaps! I think my calories sit at around 1400 a day. I'm definitely going out to get some flaxseed oil today and will up the egg whites to 6 for a week to see if that helps.

Just be careful when adding fats to your diet as they will increase your calories quite significantly. Even just 20ml will bump up your calories by around 200.

I've been told to cut out the dairy and wheat as I'm about 11 weeks out from competition.

Isnt that quite early to be taking dairy and wheat from your diet, especially the wheat, no bread for 3 months :shock:

Have you thought about starting a journal so we can see how your contest prep goes?

[Marcus]

I wouldn't worry about cutting out bread. I never eat it anyway.

I don't see the need to cut out dairy so early.

I think you need to review eating fruit during your prep. At the end of the day it is a simple carb, depending on the fruit.

It sounds to me like you need some help with your diet from a pro.

[Growth]

I wouldn't worry about cutting out bread. I never eat it anyway.

You never eat bread? Brown bread is actually really good for you, most contain alot of fibre (which alot of the diets being posted up seem to be greatly lacking).

Hell, when was the last time you had a good old chicken sandwhich?

Subway?

Kebabs? Pizza?

Sure its not the best idea to have kebabs and pizza on a cut, and even less so when doing contest prep, but you gotta stay sane :shock:

Hes not just talking about bread, hes talking about wheat, ie flour. ALOT of food contains flour and deciding not to eat anything with flour in it 3 months out from a comp seems overkill to me.

[Marcus]

Sorry never might not be the right word to use.

I don't eat bread during the week. I might have a footlong sub in the weekends, but only if I stick to my diet during the week.

Last time I had a chicken sandwich? Hell I can't remember :wink:

Bread may contain fibre, but the rest of the ingredients don't do a hell of a lot for you. Bloat comes to mind. I used to eat it it all the time, but when I got my diet readjusted, we scrapped it. It was hard at first but I put on another 4kg's so it worked out quite well. I feel a hell of a lot better for it also.

I think it's just personal preference really & how hard out you want to go. I know when I decide to compete for the first time, I'll do what ever it takes to get into the best condition possible.

But you're right, it may be a bit OTT to cut out wheat so early, but we do not know exact body composition details and/or what type of body Mossley has. So in this case it may be required.

[Cornfed]

You never eat bread? Brown bread is actually really good for you, most contain alot of fibre (which alot of the diets being posted up seem to be greatly lacking).

Hell, when was the last time you had a good old chicken sandwhich?

Subway?

Kebabs? Pizza?

Ideally, all that processed crap would be cleansed from the diets of all humans. For that matter, it would be better if no-one ate any denatured proteins, but as a less radical start, eating only natural foods would be a good idea.

[jono]

Sorry never might not be the right word to use.

I don't eat bread during the week. I might have a footlong sub in the weekends, but only if I stick to my diet during the week.

Last time I had a chicken sandwich? Hell I can't remember :wink:

Bread may contain fibre, but the rest of the ingredients don't do a hell of a lot for you. Bloat comes to mind. I used to eat it it all the time, but when I got my diet readjusted, we scrapped it. It was hard at first but I put on another 4kg's so it worked out quite well. I feel a hell of a lot better for it also.

I think it's just personal preference really & how hard out you want to go. I know when I decide to compete for the first time, I'll do what ever it takes to get into the best condition possible.

But you're right, it may be a bit OTT to cut out wheat so early, but we do not know exact body composition details and/or what type of body Mossley has. So in this case it may be required.

whole wheat bread is an excellent source of good carbs

[Marcus]

Whole wheat bread is not your best bet if you want to seriously get lean. I would consider swaping it to oats, brown rice, kumara or another more whole-food type food.

Got this one from a bodybuilding forum:

Whole wheat bread is nutritionally void. It is basically empty carbs. It offers you very little in terms of fibre, vitamins, minerals, protein, phytochemicals and any of the other good things you can get from the better sources.

If you must do 'bread' then get sprouted grain bread or pumpernickel. At least the grains are intact in these breads and you still get the vitamin, mineral and fibre benefits. You also get the benefits of a lower GI.

[Marcus]

That's not to say it doesn't have it's place in a bulking diet however.

[Pseudonym]

I'm not sure I should recommend this, but I was eating toast up to five weeks out of competition. That was only one meal a day, but it does make life easier.

Wheat products can make you hold water, but I think for most people the difference isn't going to be particularly noticable until you're pretty lean anyway.

As for the GI, http://www.glycemicindex.com lists NZ Molenberg bread as 75 (+/-10 ). Unfortunately it doesn't have Vogels, but I'd imagine that to be lower. For comparison, a NZ Nardine potato has a GI rating of 70 (+/- 17).

Having said that, I know of others who cut out bread as the very first thing they do when dieting.

Ultimately, though, you probably should go with whatever your trainer suggests.

EDIT: How rude of me - welcome to the forums, Mossley!

[DumBelle]

:

Whole wheat bread is nutritionally void. It is basically empty carbs. It offers you very little in terms of fibre, vitamins, minerals, protein, phytochemicals and any of the other good things you can get from the better sources.

In addition to that wheat is one of the top allergenic foods on alongside dairy. Sometimes your body will hang on to fat due to a simple allergy caused by one of the above. Your liver is a major fat burning organ but it cannot work properly if it's overloaded. Lecithin is needed to help burn fat in the body and you'll find lecithin in the egg yolks your cutting out. I realise that there is fats in the yolk, but it also has good quality omega 3's if you eat organic ones. Stepping fats up and low glycemic carbs and lean protein and decreasing the type of carbs outlined above and dairy for a week or two will probably do your liver the world of good and help it to function a lot more efficiently.

Also artificial sweeteners are not a good idea. Liver toxic.

[DumBelle]

You want some fibre whilst you reduce the bread and such back? Shove a couple teaspoons of psyllium husk in your water or shakes and stir well. It does actually make you feel fuller too.

[DumBelle]

I'm eating every 2-2 1/2 hours. I've heard heaps about flaxseed oil but my PT has never stressed it. I think if I add this into 2 or 3 meals a day that should do it?

From other posts it obviously tastes horrible, so any ideas on how to help disguise this in what I already have?

Raising the fats in your diet will satiete you and keep the blood sugar levels balanced for longer periods so you can increase your eating times to 3 hourly and even longer. The reason you will be feeling hungry is it doesnt seem as if your eating enough solid type of protein such as meat or cooked eggs maybe. The more your protein needs to be digested, the longer it will keep you satieted. So a protein shake doesnt quite keep you as satieted as say an omelette with veggies in. You will crave carbs less when you up the protein and the fat slightly. Flax is the best type to take as it also increases prostaglandins and sex hormones which is a desired side effect if your wanting to increase mass.

The other source of fibre is low glycemic fruit such as apple, grapefruit and berries such as strawberries and blueberries. Aim for two pieces of fruit per day. 1/2 grapefruit count as one piece of fruit. One cup of berries count as one piece of fruit.

[Pseudonym]

Hey Dumbelle! Welcome to the forums. You sound like you've got quite a bit of experience... pull up a new topic and introduce yourself to us!

(Now I realise you're probably eager to reach 20 posts and earn a tshirt, and rightly so - they'll be very cool shirts! But three posts in a row is cheating, you know! )

[DumBelle]

No not that experienced. Believe me! I think I'm just brain washed...

I think it says 12 posts on my control panel here so get the T-Shirt ready. lol.

I'll come back tomorrow and post...got to catch some Zzzz's.