Diet assistance reqd asap

[Varven]

Alright, some of you will know me from ages ago... I'm still around, just been busy with other aspects of my life.

Side effect: I went from 90kgs through to 106kgs or thereabouts, weaker than a 5yr old girl , aka just a fat f#$k.

Determined to make a change, and desperately need to cut of some serious fat before I consider the more serious lifting.

I need help with one area Ive always struggled:

Diet.

Actually Ive been on a self designed diet for the last 5 days.

I have been surviving, but, I did a quick check today and was disturbed by the amount of calories that turned up.

This is my typical daily macro break down:

Protein: 125g

Carbs: 50g

Fats: 50g

Firstly: Yes, Protein is low, and I will increase it OVER time. Remember, I have no physical activity at present, so I start to get back into a 3x a week basic routine, it will increase over the next couple of weeks as my hunger increases.

Example of my daily diet:

meal 1: 2 whole boiled eggs, toast with spread (I cant stand oats)

meal 2: chicken and boiled vegs

meal 3: chicken or fish with a salad or boiled vegs

meal 4: protein shake

3 - 4 times a week, work outs

meal 5: protein shake

meal 6: Kangaroo steak... chock full of protein, linoeic acids, very low fat, and less methane emissions than cattle, everyone should eat kangaroo!

I supplement with 10 - 12g of fish oil, with time will add in L-glutamine as it works well with me for recovery.

NOW, HERE IS WHATS BOTHERING ME:

MACRO NUTRIENTS as per meal above, leaves me with an average daily calorie intake of only 1100kcal. Is that too low? Considering Im at circa 105kg and want to get down to 90kg?

All input appreciated.

Keep in mind, I am not working out at the moment, over the next 2 months target will be to get back to previous strenght levels. Targeted future protein level will be 180 - 200g.

[poos_n_wees]

Example of my daily diet:

meal 1: 2 whole boiled eggs, toast with spread (I cant stand oats)

meal 2: chicken and boiled vegs

meal 3: chicken or fish with a salad or boiled vegs

meal 4: protein shake

3 - 4 times a week, work outs

meal 5: protein shake

meal 6: Kangaroo steak... chock full of protein, linoeic acids, very low fat, and less methane emissions than cattle, everyone should eat kangaroo!

I supplement with 10 - 12g of fish oil, with time will add in L-glutamine as it works well with me for recovery.

NOW, HERE IS WHATS BOTHERING ME:

MACRO NUTRIENTS as per meal above, leaves me with an average daily calorie intake of only 1100kcal. Is that too low? Considering Im at circa 105kg and want to get down to 90kg?

All input appreciated.

Keep in mind, I am not working out at the moment, over the next 2 months target will be to get back to previous strenght levels. Targeted future protein level will be 180 - 200g.

1100 is freaking LOW dude. Way lower than what I would do, and I'm just over half your size. This is strictly my opinion.. but this is what I'd do:

Seeing as your bodyweight is 105kgs (231lbs), the rule I generally go by for fat loss as a starting point for calories is: 10-12 x bodyweight in lbs. So in your case: 231 x 10 (just picked the lower end for example's sake) = 2310cals.

Some general starting points:

Protein: ~1-1.5/lb of BW = ~230g - 520g

Carbs: ~0.5/lb of BW = ~120g

Fats: ~0.4/lb of BW = ~92g

Carbs and fats you can play around with. Generally speaking, if you keep your total macros under your total caloric intake, you're gonna lose weight.. 'cos you're in a deficit. You can't go wrong with the high protein/moderate fats/low carb approach, but seeing as low carbs everyday SUCKS huge monkey balls and you're not specifically training for a comp or anything (I'm assuming??), I'd cycle my carbs/calories so that you're taking in more carbs on the 3 days you train.. cos that's when you'd need it most.

So something like:

Training days:

Calories: 2310

P: 230g

C: 120-150g

F: variable

Non-Training days:

Calories: 1900

P: 230g

C: 100g

F: variable

I just pulled the 100g for Carbs figure outta my ass lol. But in most literature I've read, 50g would be considered "low carb". But again, this varies for alot of people. The reason why I left the fats blank was 'cos you'd use it as a ballast to get reach the total caloric intake for the day.. if that makes sense.

The calories for the non-training day would obviously be lower 'cos of the lowered carb intake, but I'd keep the protein grams the same (or increase) and/or fat intake the same (or increase) to meet the total calories.

As previously stated, this is just a starting point, so you'd need to tweak here and there if progress ain't forthcoming I've always started my dieting at 12 x lb/bodyweight for a few weeks, then adjusted down every few weeks if results (in terms of measurements/scale weight etc) weren't coming fast enough.

Some others might have a different approach to it, but I reckon this is by far the easiest method for *me* and my sanity 'cos you get days of more carbs (= happiness \:D/ ) cycled with days of little carbs, where I've found you're not hungry anyway. Team this up with a few cardio sessions, and you're good to go. You could even throw in a cheat meal once a week in the weekend, and this'd work.

But the key thing is consistency and adherence :nod:... and I definitely think its important to track what you're eating 'cos how will you know what to change if it ain't working?

BTW, great to see you back

[Varven]

Poos, that was awesome, gives me a target to work towards.

Thanks heaps.

I have realised one behaviour pattern in me:

I find it easy to go 0 carbs or overboard and carb load.

I am unable to moderate.....

Might have to fix this issue instead of trying to fix the diet.

Another issue is around training.

I can manage to get in 3x weight sessions a week.

Idea is to follow up each of these with 15mins of HIIT.

I really don't get any other time to train considering I work 12 - 14 hour days normally.

I knwo this is not optimal, but remember I am not competing or turning pro, I just wanna loose the fat and then build some half decent size.

Compare this to people like yourself who I am guessing managed to get in 3 - 4 weight sessions and 3 - 4 long cardio sessions a week .... would that make me favour a much lower carb diet ??

[poos_n_wees]

I find it easy to go 0 carbs or overboard and carb load.

I am unable to moderate.....

Are you my twin? lol.

I have an "all or nothing" personality too.. so I feel your pain! Would have a week of full compliance on the diet, then blow it once I take a bite from a cookie. 30 cookies + bag of chips and whatever else was in my sight later, and I'm back to square 1 :evil:

I've found that once I get my shit organised in terms of calories I need and get my protein up and do the trainings, I'm sweet.. and everything seems to fall into place.

But the carb cycling/cheat meal works for me 'cos its like I have something to look forward to (ie. Knowing that you've only got X amount of days until that cheat meal or high carb day... as opposed to looking down the line and seeing nothing but low carb hell forever and ever amen )

Another issue is around training.

I can manage to get in 3x weight sessions a week.

Idea is to follow up each of these with 15mins of HIIT.

I really don't get any other time to train considering I work 12 - 14 hour days normally.

I knwo this is not optimal, but remember I am not competing or turning pro, I just wanna loose the fat and then build some half decent size.

3 x week is more than most! If thats whats gonna fit your lifestyle, then all good

Compare this to people like yourself who I am guessing managed to get in 3 - 4 weight sessions and 3 - 4 long cardio sessions a week .... would that make me favour a much lower carb diet ??

No harm in trying it? Maybe 150g carbs for your training days and 100g carbs on non-training days?

I'm on a low carb diet at the mo and am really surprised at how well I'm doing on it. Have found that its much easier to say no to sugary stuff and pastries (my weaknesses :oops: ) after a week of not having any :nod:

[Varven]

Sounds good.

Will play around and get to a circa 2200 - 2300 calorie diet and see how I feel.

I have decided I wont use any supps like thermos until I plateau.

Next ques.... AMOUNT of protein.

SKINLESS, BONELESS CHICKEN breast.

How much protein if light pan cooked with 2 tbsps of olive oil.

often the internet says 45g of protein in 300g skinless, boneless chick breasts, but is that cooked or uncooked weight. I.E. 300g of cooked chicken ?

some one plz clarify... if I cook 150g (weight of raw chicken) how much protein will it have ?

[Varven]

Also any suggestions on how to hit 250g of protein? I struggle like mad.

typical protein breakdown

2eggs and 1 white: 15g potein

2 meals with chicken: around 25g - 35 g in each meal

protein shakes 2x a day: 25g in each

dinner: 30g in meat

total: 155g. I just struggle to get past this.

Any suggestion.

ps: Im lactose intolerant.

[2guns]

total: 155g. I just struggle to get past this.

Any suggestion.

eat twice as much

[goinhard]

Also any suggestions on how to hit 250g of protein? I struggle like mad.

typical protein breakdown

2eggs and 1 white: 15g potein

2 meals with chicken: around 25g - 35 g in each meal

protein shakes 2x a day: 25g in each

dinner: 30g in meat

total: 155g. I just struggle to get past this.

Any suggestion.

ps: Im lactose intolerant.

Up your shakes to 40gm each, have 3 shakes instead of 2 and eat more eggs, till your stomach can hande more whole food.

[weener lad]

Where are you getting your Roo from and how much a kilo? Use to eat lots of it in oz but haven't had it for years.

[Varven]

Unable to physically fit food in.

Probably cause I havent been eating that volume.. will try and build it up.

I moved to Sydney, hence the Roo steaks, but seriously, cheaper than beef, more protein, its good stuff.

[poos_n_wees]

Remember there's some protein in other foods too, so you can be getting it through other souces as well.. Even veges, cottage cheese, and WW jelly (!) have incidental amounts of protein in them.

I always weigh my meats raw, but thats cos it makes life easier for me. I reckon as long as you're consistent with how you're weighing stuff, it doesn't matter in the long run.

Here's an example - just to reiterate that it doesn't take much to make up the protein totals (and I shoot for 160g!):

[Flex]

Remember there's some protein in other foods too, so you can be getting it through other souces as well.. Even veges, cottage cheese, and WW jelly (!) have incidental amounts of protein in them.

I always weigh my meats raw, but thats cos it makes life easier for me. I reckon as long as you're consistent with how you're weighing stuff, it doesn't matter in the long run.

Here's an example - just to reiterate that it doesn't take much to make up the protein totals (and I shoot for 160g!):

WTF? Please don't include jelly as a source of protein. It contains gelatin - yes in some distant way this is protein - considering it was once horse hooves, bones, and other collagen based animal parts but in no way is it usable protein. The Sports supps industry have been using it for years and try and pull the wool over people eyes by using it in protein bars and now weight watchers must be doing it too.

All jelly is essentially protein if you want to look at it this way however most jelly manufacturers don't consider gelatin protein. DON'T USE JELLY AS PROTEIN!

[mr natural]

oh buggar, the last 6 years on a diet of jelly and horse hooves have all being in vain flex?

[Varven]

Quit the same reason there isnt much protein in pies... a few bits of meat but the bulk off the gelatenous stuff is ears, skin etc...

anyway, back to topic.

Poos and Wee's how often do you drop down the calories.

I.e. lets say I aim for 2300 calories... when would you drop this down after ?

[biggurl27]

The WW Jelly is mixed in the blender with a punnet of low fat cottage cheese so it is high in protein, low in fat/carbs, hooves

[2guns]

and vege too? i read it how flex did in poos was saying each indvidual thing has protein in it

[biggurl27]

speeky the engrish? yeah a bit, who cares the cottage cheese tub has stacks anyway

[2guns]

speeky the engrish?

eh chur chur eh!!

[poos_n_wees]

WTF? Please don't include jelly as a source of protein. It contains gelatin - yes in some distant way this is protein - considering it was once horse hooves, bones, and other collagen based animal parts but in no way is it usable protein. The Sports supps industry have been using it for years and try and pull the wool over people eyes by using it in protein bars and now weight watchers must be doing it too.

All jelly is essentially protein if you want to look at it this way however most jelly manufacturers don't consider gelatin protein. DON'T USE JELLY AS PROTEIN!

So I would ignore the protein content on the nutritional stats at back of the packet? I'm not asking to be a smartass.. I'm genuinely curious 'cos being OCD, I log everything :oops:

I obviously don't use jelly as one of my main sources of protein. All I'm sayin is that everything you eat come with their own macros. Wouldn't it all be included into your totals

[poos_n_wees]

and vege too? i read it how flex did in poos was saying each indvidual thing has protein in it

:think:

Just an example:

Cooked Broccoli (100g)

Calories: 35

Protein: 2.38g

Carbs: 7.18g

Fats: 0.41g

(Taken from here: http://www.nal.usda.gov/fnic/foodcomp/c ... ut_edit.pl )

I don't usually count cals from fibrous veges (just try to get in as much as I can) but seeing as I'm prepping for a comp, I'm trying to nail things down with everything I eat :?

So no one else here counts calories from veges? Or all the other cals you can get from stuff like sauces/spreads etc ?

[biggurl27]

Hmmm true Poos, I don't do my diet just do as I'm told but it is all calculated including vege/nuts :shifty: , you are quite correct.

[poos_n_wees]

Poos and Wee's how often do you drop down the calories.

I.e. lets say I aim for 2300 calories... when would you drop this down after ?

When you stall or plateau. So measurements aren't moving/certain clothes are still tight/weight's not dropping/or skinfolds aren't decreasing if you're measuring BF %. Keep in mind that measurements may decrease while scale weight stays the same!

Give it a fair go though - measure/weigh yourself etc before you start, then at the end of 2 or 3 weeks, do it all again for comparison. If you *feel* leaner and/or notice some positive changes, then its working for ya and you don't need to change anything.

If at that point you don't notice any changes though, drop it a little bit more - maybe to 2000 and do another few weeks. Or increase the cardio to make a larger "caloric sink". Lots of variables to play with! But the most important thing is patience, grasshopper :pfft: (I should practice what I preach LOL).

The key's to eat as much as you can while still progressing

I'm definitely NOT an expert on this, and everyone's got their own methods of setting up their diets and whatnot... just telling you what I've learnt and what works for me 'cos we seem to have similar issues with food and diet

[mr natural]

who would count the protein content out of ww jelly, its next to nothing anyway.

[poos_n_wees]

who would count the protein content out of ww jelly

Ok, maybe just me lol.

I'm beginning to realise that all this jelly talk's making me look like a crazy douche cos these are small values .. but I'm thinking they all add up at the end of the week. And I need to know this otherwise I won't be able to go to sleep tonight LOL.

Just for argument's sake:

WW Jelly (For a whole packet)

Cals - 36

P: 7.6g

C: 0g

F: 0.8g

And if you were to compare it to something like..

Oats: (50g)

Cals - 304

P: 13.1g

C: 51.7g

F: 5.4g

Both obviously aren't what you would call a "main protein source" (I get that), but they both have tagalong protein grams (7.6g & 13.1g respectively). Are these grams processed differently in the body than protein grams obtained purely from meat protein sources then?

[2guns]

just eat it!!!!