A diet

[Deak]

Hey guys, I need your help! I am 1.94m, 220lbs, I've been training for a year. I don't know how to mesure bodyfat, but i think 30lbs or more are fat. Despite this, I don't look very fat, because I am tall. Still, I think it's time to get rid of some love handles.
I have been reading about how to shred the fat without losing muscle, or at least without losing too much muscle. So I was thinking about consuming 2 000kcalories on non training days and 2 200kcalories on training days. Usually, I eat about 3 000kcalories on training days and 2 700kcalorie on non training days, but sometimes it's too much for my slow metabolism; cardio in the AM, 4 or 5 times a week, 3 times weight training, and walking outside as much as I can! But, i don't know what kind of diet to use, that's what I wanted to ask you?? What do you thinl about a diet high in protein, moderate fat(fish oil, flax seeds, olive oil) and low in carbohydrates coming from vegetables?? What should be the protein/carbohydrate/fat ratio?? You can help me also by giving me some interesting links about dieting and diets. Actually, any advice is welcomed!

Thank you very much, happy new year everyone!

 

[Mr.X]

Hey guys, I need your help! I am 1.94m, 220lbs, I've been training for a year. I don't know how to mesure bodyfat, but i think 30lbs or more are fat. Despite this, I don't look very fat, because I am tall. Still, I think it's time to get rid of some love handles.
I have been reading about how to shred the fat without losing muscle, or at least without losing too much muscle. So I was thinking about consuming 2 000kcalories on non training days and 2 200kcalories on training days. Usually, I eat about 3 000kcalories on training days and 2 700kcalorie on non training days, but sometimes it's too much for my slow metabolism; cardio in the AM, 4 or 5 times a week, 3 times weight training, and walking outside as much as I can! But, i don't know what kind of diet to use, that's what I wanted to ask you?? What do you thinl about a diet high in protein, moderate fat(fish oil, flax seeds, olive oil) and low in carbohydrates coming from vegetables?? What should be the protein/carbohydrate/fat ratio?? You can help me also by giving me some interesting links about dieting and diets. Actually, any advice is welcomed!

Thank you very much, happy new year everyone!

I would suggest you try a balanced diet:
40% protein/30% carbs/30% fat
weight x 11 = daily calories

220 x 11=2420 cal a day
protein per day = 242 g
Carbs per day= 181g
Fat per day= 81 g

Per meal (assuming 6 meals)....
40g protein/30g carbs/13.5 g fat

Proteins should be lean:
Chicken breasts, turkey lean cuts, lean steak -flank, egg whites, protein powders, fish
Carbs should be LOW-GI:
Oatmeal, veggies, beans, pasta, yams, brown rice....
Fats should be EFA's (essential fatty acids):
Flaxseed oil, Olive oil, Walnut oil, canola oil, sesamese seed oil

If you want links...check out the TOP of the DIET DISCUSSION BOARD, THE STICKY POSTS, those are MY DIET MANUALS, READ THEM, you might like what you see.

Mr.X

 

[Mr.X]

NOT super close to your ratios, but you might want to try it.....

DIET:

Meal 1:
1/2 cup oatmeal, 5 egg whites, 1 yolk, 1 tbsp. all natural peanut butter

Meal 2:
Protein shake, 60 g protein + 1tbsp. MCT oil

Meal 3:
2 5oz. chicken breasts
1 large salad + 1tbsp. olive oil

Meal 4post-workout (PW))
40g protein, 40g dextrose, 10g creatine,
->100mg R-ala

Meal 5: (1 1/2 -2hrs PW)
1/2 cup yams
2 cans tuna
1 cup steamed veggies
->100mg R-ala

Meal 6:
40g protein
1 tbsp. flaxseed oil
15g psyllium husk fiber

CAL around ~2400

Mr.X

 

[Deak]

Mr. X, neighbour , thank you. Your posts have helped me a lot. I'll read the sticky posts too and after that, I'll change a little the diet you recomend me so it fits my daily schedule.

 

[Deak]

Mr. X, I still have a some questions for you. MCT Oil, R - Ala and Psylum Fiber can't be found in my country. With what can I replace MCT Oil and Psylum Fiber; I know R - Ala can be ordered, but I understand it's too expensive. Can I replace Psylum fiber with "bran"(is this the corect word??) As for oils, I can find here primrose oil capsules, flaxseed oil(I think), fish oil capsules and olive oil. And it seems the peanut butter here contains some hidrogenated oils, it si not 100% natural...

As for supplements, I think I'll use L-carnintine(3g/day+) and ReForm 3 times a day. Can you tell the times of day when it's best to use this supplements??
And last question, what's you impression on Chromium Picolinate, is it worth using??
Thank you very much.

 

[Mr.X]

Mr. X, I still have a some questions for you. MCT Oil, R - Ala and Psylum Fiber can't be found in my country. With what can I replace MCT Oil and Psylum Fiber;
if r-ala is expensive you can try ALA, this webiste has psyllium husk fiber and ala for a cheap price (ala=alpha lipoic acid)
www.beyond-a-century.com


....
I know R - Ala can be ordered, but I understand it's too expensive. Can I replace Psylum fiber with "bran"(is this the corect word??) As for oils, I can find here primrose oil capsules, flaxseed oil(I think), fish oil capsules and olive oil. And it seems the peanut butter here contains some hidrogenated oils, it si not 100% natural...
you can use the PB you have in your country eventhough it's not all natural....you can replace MCT w/ flaxseed oil or olive oil, although not as nearly effecient, it will do

As for supplements, I think I'll use L-carnintine(3g/day+) and ReForm 3 times a day. Can you tell the times of day when it's best to use this supplements??
the supplements are expensive....I would drop the L-carnitine unless you don't have a problem w/ cash flow, and ReForm is also too expensive, but if you're going to use it, use it 2-3 times a day 1 capsule

And last question, what's you impression on Chromium Picolinate, is it worth using??
no, it's not worth buy or using

Mr.X

 

[Deak]

Again, I want to thank you.

It seems
www.beyond-a-century.com has changed it's policy:
EFFECTIVE IMMEDIATELY!!! Due to increased customs restrictions, we are no longer accepting new international customers. We regret this policy, however, we have had too many problems in recent months to continue this service. Orders from existing international customers will be considered individually based on items ordered and destination country.

Do you know another site that has these products and ships to Romania?? But, if the shipment costs too much, can I replace psyllium fiber with "bran"??

I will drop the carnitine, but I thought it was a good supplement. ReForm costs about 25$ in my country and it seems a decent supplement...

 

[Mr.X]

Again, I want to thank you.

It seems
www.beyond-a-century.com has changed it's policy:
EFFECTIVE IMMEDIATELY!!! Due to increased customs restrictions, we are no longer accepting new international customers. We regret this policy, however, we have had too many problems in recent months to continue this service. Orders from existing international customers will be considered individually based on items ordered and destination country.

Do you know another site that has these products and ships to Romania?? But, if the shipment costs too much, can I replace psyllium fiber with "bran"??

I will drop the carnitine, but I thought it was a good supplement. ReForm costs about 25$ in my country and it seems a decent supplement...

YOu can replace the fiber w/ bran, but I would keep the ReForm if it's cost effective.

Mr.X

 

[Deak]

Mr. X, now that you've cleared up my weight loss diet, can you modify it into a mass gaining diet, assuming that I can find all the ingredients(MCT oil, psyllium husk fiber etc)?? And can you tell me also how many calories should I eat when I am on vacation or seek or busy etc and I can't train??
Thank you, I think I speak for all of us when I say that your advices are really apreciated.

 

[Mr.X]

Mr. X, now that you've cleared up my weight loss diet, can you modify it into a mass gaining diet, assuming that I can find all the ingredients(MCT oil, psyllium husk fiber etc)?? And can you tell me also how many calories should I eat when I am on vacation or seek or busy etc and I can't train??
Thank you, I think I speak for all of us when I say that your advices are really apreciated.

Meal 1:
1 cup oatmeal, 10 egg whites, 3 yolk, 1 tbsp. all natural peanut butter

Meal 2:
Protein shake, 80 g protein + 1tbsp. MCT oil

Meal 3:
3 5oz. chicken breasts
1 large salad + 1tbsp. olive oil

Meal 4post-workout (PW))
60g protein, 60g dextrose, 10g creatine,
->100mg R-ala

Meal 5: (1 1/2 -2hrs PW)
2 cups yams
2 cans tuna
1 cup steamed veggies
->100mg R-ala

Meal 6:
80g protein
1 tbsp. flaxseed oil
15g psyllium husk fiber

 

[Deak]

Wow, that's a lot of protein
What does 3 5oz mean, 3x5oz??

 

[Deak]

I have to bump this, because I want to start the diet next week.
So, I have these simple questions for anybody willing to reply:
How much grams does 2 5oz chicken breasts is?? Sorry, but I don't know the american measures.....
How much grams does 1/2 cup oatmeal is(approximately)??
How much grams has your general can of tuna??
Thanks.


Edit: The peanut butter here is very unhealthy, you can't find natural peanut butter. It contains roasted peanuts, sugar, vegetal oil hidrogenated, cotton oil, soy etc! Yuk?
I think I am better of eating some peanuts containing 10-12g of fats. Is this ok?? "Forest" peanuts are a good choice??

 

[Mr.X]

Wow, that's a lot of protein
What does 3 5oz mean, 3x5oz??

3 5oz means 3x5oz=15oz

use a scale to convert....

Mr.X

 

[Deak]

Yes, but when you said 2 cans of tuna, what type of can did you refer?? And what do you think about replacing the peanut butter with some peanuts, because the peanut butter here seems very unhealthy??
Thanks for your time.

 

[Mr.X]

Yes, but when you said 2 cans of tuna, what type of can did you refer?? And what do you think about replacing the peanut butter with some peanuts, because the peanut butter here seems very unhealthy??
Thanks for your time.

1 can tuna = 6oz or in grams = 170grams

I would think eating peanuts would be a fine idea, and will get you away from the unhealthy fats.

Mr.X