Ripping of another Nutritionist..

[groovy]

By getting help here. :pfft: :pfft: :pfft: :pfft:

Really need some advice ppl. This is what i currently eat, which doesnt seem to work very well. As i haven't lost weight/fat as much as i want. :x :x

Target: Loose weight. (will post pics later on)

min 5 litres water per day. All meat weighed after cooking. All protein WPI with water

8.30: Oats + and 2 Scoops Whey with water (PWO)

10.30: 150g steak (1/2 cup rice On leg and back days)

11:30: Black Coffe, CYTOLEAN 2 (3 caps as per bottle)

1.00: 150g steak (1/2 cup rice On leg and back days)

3.30: 150g steak or 250g lite cottage cheese (rarely i have 2 scoops of protein if im full and dont have time to eat)

5.30: 160g of Chop chop or 250g lite cottage cheese

8.30: 200g of steak + veges

10.30: 2 scoop of protein before bed.

Also handful of almonds/peanuts between those meals.

Fish oil caps x 4 in morning and 4 in evening.......

I haven't really calculated the carbs/fats I am consuming at the moment. (i know im lazy and i should do it).

I have only calculated protein intake and it comes to 340 roughly. (100g steak = 30g protein is what i have calculated as)

I used to eat chicken before last week in the same diet but now shifted to steak (THANKS ROSE :pfft: ). I think it did make a little difference and lost little bit of weight.

Also i bought balance sport Multi vitamin on friday and been taking it for last 3 days. (My piss is been bright yellow since then, seems like im pissing my multi out :pfft: :pfft: :pfft: )

Started Dec 1 - 76kgs

Now - 75.1 kgs. (not much loss i think...ummm)

I use mirror and pinch method to measure my fat. (Very sophisticated method :pfft: :pfft: :pfft: :pfft:)

I have noticed i have lost some fat, also see some delt seperation when i tense my shoulders. The pinching thickness is getting smaller but still lot more to go)

Workout

Mon - Legs

Tue - Chest and Biceps + 30min cardio

Wed - Cardio (1hr)

Thu - Traps + shoulders + 30min cardio

Fri - Back + Triceps + 30min cardio

Sat and Sunday - try to do atleast 30min - 1hr cardio.

Sorry about the long read. Just wanted to give as much info as i could. Thanks...

[rose]

Is your meat cooked weight or pre-cooked? Carbs/fats/protein aside, have you worked out how many calories that is? And how much energy you're expending? Yellow piss is the B2 (riboflavin). Doesn't mean it's all being pissed out, it's just excess 8)

Edit: Sorry I just noticed you said cooked weight. Still, calories?

[groovy]

Is your meat cooked weight or pre-cooked? Carbs/fats/protein aside, have you worked out how many calories that is? And how much energy you're expending? Yellow piss is the B2 (riboflavin). Doesn't mean it's all being pissed out, it's just excess 8)

All the meat is weighed after cooking and just before packing my meals in the plastic containers.

Not sure how many calories it and not sure how to measure how much energy i expend everyday. I do an office job which is pretty limited walking and work.

Only B2... Oh ok. i feel a little better now. :pfft: :pfft:

[rose]

I don't think you're eating enough. I eat more than you and you're bigger than me. I also do an orifice job. I suggest working out your maintenance calories and go no more than 300 under that. Eating too little is evil. Cos your bod says f*ck this I'm not getting enough so I'm hanging on to what I'm getting...

What's your measure of oats? Half a cup, a cup, what?

[groovy]

I don't think you're eating enough. I eat more than you and you're bigger than me. I also do an orifice job. I suggest working out your maintenance calories and go no more than 300 under that. Eating too little is evil. Cos your bod says f*ck this I'm not getting enough so I'm hanging on to what I'm getting...

What's your measure of oats? Half a cup, a cup, what?

Its always that problem in Bodybuilding. Not eating enough!!! Hope i learn that quickly.

Oats is 1cup raw + water. and sometimes i chuck in 2-3 eggs whole.

I will do some research and find out my maintenance calories.

Do you reckon i should up my carbs or fats or more meat? ( i know wat your gonna say - add another cow :pfft: :pfft: )

[rose]

Conversely you could be eating too much. At first glance it doesn't look like much. You need to calculate your calories I think. I'm trying to here but without knowing exactly what you're eating it's tricky. Cos see now the amount of oats and added extras are coming out :wink:

What kind of training are you doing? Compound lifts or gayble curls?

How intense is your training?

Do you have a rough idea of your bodyfat?

Is the handful of nuts an actual handful?

ThePman posted this elsewhere, but I found these levels too low for me, based on the formula I use. Could be a good starting point for you though...

The rule of thumb I use is 15 cals per pound of bodyweight, or 33 cals per kg, for maintenance calories in a reasonably active person.

12 cals/lb, or 26 cals/kg, is the high-end starting point for dieting, again for a reasonably active person. Depending on how you respond and how lean you already are, that may ultimately have to dip down as low as even 7-8 cals/lb (15-17 cals/kg), but it's easier to start high and work down as you lose.

There's all kinds of other convoluted formulas out there that try to estimate activity level and TEF based on how much protein you get and blah blah blah, but the actual outcome never seems to deviate much from those numbers.

Everything's an estimate from the outset and you'll have to fine-tune it regardless, so I just use the easier numbers to create a starting point.

[rose]

Here's some stuff to get you started. For the canned stuff, check your can labels... These values are all approximate and not backed by any scientific studies anywhere whatsoever :grin:

150g cooked beef = 250 cals (average of 3 different cuts)

100g raw oats = 389 cals (1 cup 156g = 607 cals)

1 cup cooked oats (234g) = 166 cals

28g almonds = 160 cals

1 hard boiled egg (50g) = 80 cals

250g cottage cheese = 215 cals

1 cup long grain white rice (158g) = 205 cals

Got the above from Nutrition Data, which works just fine and dandy for me. But as you know, everyone is different :roll: :pfft:

[groovy]

Conversely you could be eating too much. At first glance it doesn't look like much. You need to calculate your calories I think. I'm trying to here but without knowing exactly what you're eating it's tricky. Cos see now the amount of oats and added extras are coming out :wink:

What kind of training are you doing? Compound lifts or gayble curls?

How intense is your training?

Do you have a rough idea of your bodyfat?

Is the handful of nuts an actual handful?

Oats are always the same, except sometimes when i have time in the morning, i eat 2-3 whole eggs or 6 egg whites.

Ya i need to calculate my CALS.

Well as you can see from the first post i workout times a week.

Mostly all compounds, like squats (ATG), Deadlifts and DB press and so on. I do like 5-6 sets of those building up to max weights until failure, then i do 3 or 4 max isolation exercises. All done in 45min and then cardio.

Actual handful - counted them once and came to 20 almonds/cashews.

I guess my bodyfat is say 13-15% i think. I have taken some yesterday photos and will post them up and you can have a guess!!

[groovy]

I have used the link below to measure my daily maintenance calories from Method 3 and method 4.

Method 3 = 2732

Method 4 = 2749

http://www.isoftwarereviews.com/how-many-calories-should-i-eat-to-lose-weight/

weight 75 kg, height 173 cm, 29 years old, and moderate active (or 1.55).

= 1762 x 1.55 = 2732 approx.

Hope thats at least close enough. Now i have to calculate how much im eating...umm..

[Ordy]

Are you trying to lose weight or just fat?

Also 5liters of water a day? You might just be holding a lot of water.

Im 85kg and thats about what im having (including all my extra drinks) and im gaining weight.

[teamfatboy]

Conversely you could be eating too much. At first glance it doesn't look like much. You need to calculate your calories I think.

That was my first reaction, actually... if your objective is to shed bodyfat, it is possible that your diet, altho actually pretty good, is simply too much.

A calculation of maintenance calories would be a good start, possibly matched with a period of strict adherence to a diet at that level for two-three weeks. Watching what happens over that period would give you a gauge as to how your specific metabolism responds.

Looking back at how you've looked, what bodytype would you say you are?

Ectomorph - skinny, has trouble keeping weight on;

Meso-morph - always muscular, never chubby; or

Endo-morph - chubby, has trouble keeping fat off ?

[Hercfeend]

10.30: 150g steak (1/2 cup rice On leg and back days)

1.00: 150g steak (1/2 cup rice On leg and back days)

3.30: 150g steak or 250g lite cottage cheese (rarely i have 2 scoops of protein if im full and dont have time to eat)

8.30: 200g of steak + veges

Hey I just had a quick read through and although I don't have much more to add it did make me smile when I calculated you eat 650g of steak a day but have 'lite' cottage cheese. It reminded me of my favourite quote from Martin Johnson's Autobiography regarding a visit to KFC after a tough match - "I'll have two 12 piece buckets, 4 large fries and........a diet coke, because I'm an athlete!"

[rose]

That was my first reaction, actually... is simply too much.

Is that right? Even with the rice on leg and back days, I'm eating about that, it's not that much. But then along comes 1 cup of raw oats at 600 cals and it's all over Rover.

[Mr_Krabs]

Im gunna get flamed by Rose for this but...

I think that is way too much protein for a guy your size trying to loose weight you should only need ~200g to avoid muscle loss in my opinion.

[disclaimer]

[rose]

Im gunna get flamed by Rose for this but...

Why? You should never presume to know how someone might think/react, especially someone you've never met :grin:

My earlier thread fathoms were based purely on calories, not the food being eaten. Kthxbai 8)

[groovy]

Oh ok..here are some pics....you can compare. I guess i could be a little bit of Ectomorphs. Not too fat i think.

I have attached some pics below. 2 from last year, 2 from dec 1 this year and todays.

Actaully i cant tell much difference between them. But since last year i have been on the same weight around 76 +/- 2kgs.

But seriously started weight training from Jan this year.

I think i could be around 15% body fat. I only guessing so i could be wrong.

Also ROSE.I have measure how much Raw oats by cup today, and it was 1/2 (half) cup of raw oats. Sorry i thought it was 1 cup.

[rose]

Also ROSE.I have measure how much Raw oats by cup today, and it was 1/2 (half) cup of raw oats. Sorry i thought it was 1 cup.

Cool. My suggestion is still to figure out approximately how much you're eating vs how much you're burning. Use online calorie counters, whatever. Tweak where required. If you're not losing fat, you're either eating too much for your level of activity, or eating too little and fat storing. Protein vs carbs vs fats, that's your own secret recipe 8)

[teamfatboy]

That was my first reaction, actually... is simply too much.

Is that right? Even with the rice on leg and back days, I'm eating about that, it's not that much. But then along comes 1 cup of raw oats at 600 cals and it's all over Rover.

Yeah, it was my first, purely subjective, reaction, based on a rough gauge, without actually diving into the macros... the only other thing I thought was it that it looked like it was a bit light on fats.

But, as I'm learning, the sharp end of the diet problem is incredibly person-specific :think:

And yes, at the sharp end it doesn't take much to tip the balance!

[rose]

Not that light on fats? 8g of fish oil, nuts, oats and red meat? Even red meat has UFA 8) Anyway, my 2c... Calories first, macros later

[roadie]

Also handful of almonds/peanuts between those meals.

so is that 8 handfuls of nuts a day?

[groovy]

Not that light on fats? 8g of fish oil, nuts, oats and red meat? Even red meat has UFA 8) Anyway, my 2c... Calories first, macros later

Thanks. trying to calculate my daily intake now. Will report soon.

[groovy]

Also handful of almonds/peanuts between those meals.

so is that 8 handfuls of nuts a day?

Not really that much. But i say about 4-5 times max.

[rose]

Also handful of almonds/peanuts between those meals.

so is that 8 handfuls of nuts a day?

Not really that much. But i say about 4-5 times max.

LOL! Zomg, I thought you meant one handful a day. Dude! :shock: :doh:

[groovy]

LOL! Zomg, I thought you meant one handful a day. Dude! :shock: :doh:

:pfft: :pfft: . One handful is nothing. I just keep munching in between meals so i dont get hungry or sleepy to keep my energy levels up as i dont each too much carbs.

[teamfatboy]

Um.... 4-5 handfuls of 20-odd nuts a time, especially if they're roasted, will really matter. And what are they, honestly - raw or roasted, almonds, peanuts or cashews ?