Nutrition Advice - Cholesterol

[-Dan-Knee-]

Morning All,

I wrote up a post afew years ago about changing afew things for my diet due to the doctor advising my cholesterol is higher than normal. I got some really good feedback from a guy in Kapiti (local) about dropping my amount of oats/sultanas etc.

My OLD diet
6am - Up and Go Vibe (to get me to work)
8am - 1 cup oats mixed with 1 teaspoon of honey and a handful of sultanas. 1 black coffee with one sugar.
10am - 1 Inner Armour Superquad protein shake with 400ml water, 1 snack log bar and 2 pieces of fruit
12pm - 300g of chicken breast cooked in 1 teaspoon of Extra Light Olive Oil with 1 tablespoon (approx) of ABC Sweet Soy Sauce for flavour, 1 half of avocado and 2 bits of Rye bread toasted.
3pm - 125g Cottage Cheese mixed with 1 small can of Tuna in Springwater. 1 cup green tea or Chai Tea.
5.30pm - Pre Workout with Water. (At the moment Musclepharm Assault) (Before Gym)
6.30pm - Horleys Crossfire Protein Shake with 400ml Water (After Gym)
7.30pm - Chicken (Or Steak), Eggs and 2 bits Rye Bread toasted.
After 7.30pm - Nothing at the mo

Since that write up I have changed a number of things including my supplement intake, the way I cook my chicken, my carb intake etc.

I have been back to the doctor to sit my class 2 license and he undertook a full checkup at the same time as I hadnt been to him in over a year... Everything came back fine apart from my cholesterol is still high which I cant get my head around...

He read me out some list saying lower my fats, eat fish atleast twice a week, eat veges, drink water... all stuff I really think Im currently doing!

My diet for the past year or 2 has been:
6am - Homemade baked protein bar (to get me to work) - (Pretty much.. oats, protein, egg, stevia)
8am - 3/4 cup oats mixed with 1 teaspoon of honey and a 1/2 handful of sultanas. 1 long black coffee with one sweetener.
10am - 1 160g can of Chop Chop chicken.
12pm - 2-300g of poached chicken breast (as per Diab0lic's famous recipe) in a wholegrain wrap with 1tbsp of hummus .
3pm - 125g Cottage Cheese mixed with 1/2 a 160g can of yellow fin Tuna in Springwater and a teaspoon of bulsamic vinegar.
4.30 - 5.00pm - Pre Workout with Water. (At the moment Universal Shock Therapy) (Before Gym)
6.00pm - Musclepharm Combat Powder Protein Shake with 400ml Water (After Gym)
7.30pm - Dinner varies between Steak, chicken, lean mince.. stir fries, chillis always with fresh veges etc. (My partner and I are pretty careful with our recipes and try to use as little oil/fats as possible)
After dinner - 30g choc as my 1 treat of the day! (At this stage I dont take anything before bed to eat)

With either my breakfast or 10 o clocker I take the following supps: 3x Now Sports Extreme Sports Multi, 2x Now 1000mg Fish Oils, 1x Now B-100 B Complex, 4x Now Sports BCAA's and 1x 1000mg Tribulus (I also take 1x tribulus with my pre workout as I got it cheap with an international order)

I "lift tin" at the gym 4-5 times a week, have been throwing in 20min cardio sessions at the end of each workout for the past month or so before summer, drink 1-1.5L of water a day and am currently around 108kg. My training is going really good atm so all I need to get sorted now is the cholesterol!!

Can anyone give me some advice on things I could change that may help with my cholesterol levels? Im happy to try changes in my diet, trying dif supps etc and if that doesnt work in the next 3-4 months or so I think I will possibly look at going to a local Nutritionist that has helped afew mates at the gym prior to competitions etc but really want to see if I can do this myself 1st.

Any help would be greatly appreciated and if you need any further info feel free to let me know.

Cheers Danny

[Optimass]

1. Increase water to 3L as a base - add 2 cups with each meal and you will hit 3L.  Plus one L whilst training. (cottage cheese, tuna and bread are high in sodium)

.. dehydration can affect the test result - would be interesting to see how it is after you are properly hydrated for a few days before. 

.. dehydration also blunts the effectiveness of your supplements - whats the point of investing money in hyper nutrition if you are not servicing the body with enough fluid to utilise it properly?

2. Is there a history of high LDL levels - my family are gentically pre-disposed so its almost always high - howver a few years ago the accepted amount was lowered based on global trends.  Take into consideration kiwis grow the best beef in the world and we have it on tap and bang - as a bodybuilder you compound the issue lol.  I changed my diet out completely a few months back and now only have red meat one time per week and eat white fish twice per week.

3. cook with a spray or better yet grill or bake. 

4. the cardio is good - keep doing it

[Kalidane]

 

-Dan-Knee- wrote:

Morning All,

I wrote up a post afew years ago about changing afew things for my diet due to the doctor advising my cholesterol is higher than normal. I got some really good feedback from a guy in Kapiti (local) about dropping my amount of oats/sultanas etc.

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