Any Dieticians here?

[the_clockwork]

I have never really cut, I've always bulked..

someone make me a diet for cutting and I'll pay in karma as I'm too busy / lazy to do it on my own


I'm 6'5 about 265.. i want to lean down to about 255ish, mostly lose my belly fat

I'm sitting on about 13% bf and want to get down to 10ish

Will donate LOTS of karma for a good one that has foods I enjoy.. I am really busy during days so I can't do the 6 meals a day crap

 

[Faizakafez]

post your current diet and i can work from there.. im not an expert but im not bad...

what is your current routine? (cardio)

 

[Faizakafez]

have you ever looked in to kcal cycling?

i.e off days vs on days

 

[Sub-Zero]

meal 1rotein pancakes,

meal 2: pound of fish,

meal 3: pound of turkey burgers

meal 4: pound of lean beef burgers

meal 5: pound of lean chicken breast

before bed: 2 scoop ANPB and buncho caesin,

adjust carbs as needed, thank me later

 

[Faizakafez]

lol^^^

 

[the_clockwork]

meal 1rotein pancakes,

meal 2: pound of fish,

meal 3: pound of turkey burgers

meal 4: pound of lean beef burgers

meal 5: pound of lean chicken breast

before bed: 2 scoop ANPB and buncho caesin,

adjust carbs as needed, thank me later

lol I also need stuff I can cook a shit ton of on the weekend and store all week.. I do not have time to cook in the morning.. need a good "on the go" breakfast

 

[javaguru]

No, but I stayed in a Holiday Inn express once....

I'm a big believer in carb timing....

 

[the_clockwork]

post your current diet and i can work from there.. im not an expert but im not bad...

what is your current routine? (cardio)

I have no cardio routine now. Will be getting into one this week or next..

probably just 45 minutes on the treadmill 3x a week.. I lift 5x a week now

 

[Sub-Zero]

lol I also need stuff I can cook a shit ton of on the weekend and store all week.. I do not have time to cook in the morning.. need a good "on the go" breakfast

im going to be making my protein pancakes during the school year the night before. like if im making my last meal at night, ill make pancakes along with it, put on a plate, saran wrap it, just microwave in the morning and your good

 

[Sub-Zero]

No, but I stayed in a Holiday Inn express once....

I'm a big believer in carb timing....

elaborate your carb timing theories plz

 

[the_clockwork]

have you ever looked in to kcal cycling?

i.e off days vs on days

no I usually just use steroids and eat somewhat clean.. I'm trying to stay away from juicing now and wanna cut on my own

 

[Faizakafez]

okie...

i usually cook chicken and potatoes on sunday and it last me on week..

gimmme some time

 

[javaguru]

elaborate your carb timing theories plz

Carbs first meal of the day, an hour brfore your workout, during and after. It's not complex

Here is an example.

Meal 1: Oatbran hot cereal(1/3 cup dry) 1 C Blueberries, Milk isolate shake
Meal 2: 6 oz round steak
Meal 3: Protein shake with 3 fish oil capsules
Workout: 20g BCAA mixed with 40g dextrose
Meal 4: Kraft mac(w/out butter) +Cheese with tuna and protein pudding for dessert
Meal 5: Protein shake 3 fish oil capsules and two tablespoons ground flaxseed
Meal 6: as above

The goal is to consume around 1g CHO per pound, not counting the workout shake.

 

[Sub-Zero]

Carbs first meal of the day, an hour brfore your workout, during and after. It's not complex

Here is an example.

Meal 1: Oatbran hot cereal(1/3 cup dry) 1 C Blueberries, Milk isolate shake
Meal 2: 6 oz round steak
Meal 3: Protein shake with 3 fish oil capsules
Workout: 20g BCAA mixed with 40g dextrose
Meal 4: Kraft mac(w/out butter) +Cheese with tuna and protein pudding for dessert
Meal 5: Protein shake 3 fish oil capsules and two tablespoons ground flaxseed
Meal 6: as above

The goal is to consume around 1g CHO per pound, not counting the workout shake.

so you drink your workout shake DURING the workout, instead of pounding it right after for the insulin spike that drives off cortisol? and then eat a simple carb meal after? how soon after you workout is that meal?

 

[samoth]

so you drink your workout shake DURING the workout, instead of pounding it right after for the insulin spike that drives off cortisol? and then eat a simple carb meal after? how soon after you workout is that meal?

What kind of insulin spike do you expect from some powder and milk? Try +/-60 grams of dextrose with the PWO shake.

 

[Faizakafez]

you dont need to spike insulin levels after a workout thats just bullshit!

you can do fine with a low to med gi carb!

 

[samoth]

you dont need to spike insulin levels after a workout thats just bullshit!

you can do fine with a low to med gi carb!

Reasoning?

I've heard both sides argued pretty well, but what are your reasonings here?

 

[Faizakafez]

personally i agree with you samoth as well. and unbomb

im more of pre ancestoral kinda follower if that makes sense to you.

when hunters went out and came back with their kill they didnt say hey gimme some dex?

personally i dont like swing in slin levels i get and that crash from the spike.

Back to my ancestor approach that also comes into my carb intake.. i dont eat breads or pasta since they are processed and its been shown over time humans do not process grains too well.

so my carbs come strictly from potaoes, yams, oats then brown rice

 

[javaguru]

so you drink your workout shake DURING the workout, instead of pounding it right after for the insulin spike that drives off cortisol? and then eat a simple carb meal after? how soon after you workout is that meal?

Yep, my during workout shake, I highly recommend people try it. You can use a scoop of whey isolate instead of bcaa's if you're on a budget.

Here is an article on why.
http://www.johnberardi.com/articles/nutrition/advanced_workout_nutrition.htm

I eat the solid meal right after my workout.

 

[javaguru]

Built like a neanderthal
http://www.johnberardi.com/articles/nutrition/built1.htm

http://www.johnberardi.com/articles/nutrition/built2.htm

 

[Faizakafez]

sweet i was right,

there at two schools of thought im not sayin either is wrong, me personally i dont respond well to massive spikes like that PLUS a whole meal pwo beats a shake anyday

 

[string_bean00]

you fat fucks

 

[javaguru]

you fat fucks

Take your girl out for dinner tonight?

 

[string_bean00]

Take your girl out for dinner tonight?

no.


she bought me the 300 dvd today

 

[Jon79]

meal 1- whole grain oatmeal with fresh blue berries, egg whites
meal 2- 1 whole grain bagel with 1 tsp of almond butter
meal 3- 8oz ck breast and 1 cup brown rice
meal 4- protien shake
meal 5- steak or fish with steamed veggies or spinach salad
* if u need a snack eat some almonds

kthxbye

 

[javaguru]

no.


she bought me the 300 dvd today

You two ring shopping yet?

 

[string_bean00]

You two ring shopping yet?

yeah the wedding is two weekends away

 

[Sub-Zero]

Yep, my during workout shake, I highly recommend people try it. You can use a scoop of whey isolate instead of bcaa's if you're on a budget.

Here is an article on why.
http://www.johnberardi.com/articles/nutrition/advanced_workout_nutrition.htm

I eat the solid meal right after my workout.

do you believe in the whole no fats after your workout thing

 

[juiceddreadlocks]

whoa Java, I just sent clockwork info about John Berardi's precisinon nutrition system. Someone pointed me towards it and I've completely changed how I eat... JB = teh awesome.

 

[javaguru]

do you believe in the whole no fats after your workout thing

I have around 5g of fat in my postworkout meal.

 

[biteme]

I have never really cut, I've always bulked..

someone make me a diet for cutting and I'll pay in karma as I'm too busy / lazy to do it on my own


I'm 6'5 about 265.. i want to lean down to about 255ish, mostly lose my belly fat

I'm sitting on about 13% bf and want to get down to 10ish

Will donate LOTS of karma for a good one that has foods I enjoy.. I am really busy during days so I can't do the 6 meals a day crap

I get could that degree with my eyes closed. And I venture to say that I probably know more about nutrition than many of them. It's like when I took the test for AFAA and scored higher than people with a degree in kinesiology.

 

[Raptorex]

starvation diet fatty

 

[biteme]

meal 1rotein pancakes,

meal 2: pound of fish,

meal 3: pound of turkey burgers

meal 4: pound of lean beef burgers

meal 5: pound of lean chicken breast

before bed: 2 scoop ANPB and buncho caesin,

adjust carbs as needed, thank me later

I'd be fat as fuck if I ate that much. And I don't buy into the protein saturation theory. Most of that just gets burned or turns to fat if it doesn't.

 

[Faizakafez]

I have around 5g of fat in my postworkout meal.

shit me too well i have 3...

i think java is 24 hour nutrition advocate like myself..

i.e those stupid myths that the body stops working after x oclock!

 

[heatherrae]

I have never really cut, I've always bulked..

someone make me a diet for cutting and I'll pay in karma as I'm too busy / lazy to do it on my own


I'm 6'5 about 265.. i want to lean down to about 255ish, mostly lose my belly fat

I'm sitting on about 13% bf and want to get down to 10ish

Will donate LOTS of karma for a good one that has foods I enjoy.. I am really busy during days so I can't do the 6 meals a day crap

Morning: Fruity loops and whole milk!
Meal 2: Brownie and ice cream and hot fudge and a chili cheese dog with fries.
Meal 3: Pizza sub from penn station with fries. Oh yeah, and a diet coke.
Meal 4: oatmeal raisin cookies!
Meal 5: linguini alfredo, bread, bread, wine, wine
Meal 6: a defibrillator and a trip the the hospital

 

[Tatyana]

Carbs first meal of the day, an hour brfore your workout, during and after. It's not complex

Here is an example.

Meal 1: Oatbran hot cereal(1/3 cup dry) 1 C Blueberries, Milk isolate shake
Meal 2: 6 oz round steak
Meal 3: Protein shake with 3 fish oil capsules
Workout: 20g BCAA mixed with 40g dextrose
Meal 4: Kraft mac(w/out butter) +Cheese with tuna and protein pudding for dessert
Meal 5: Protein shake 3 fish oil capsules and two tablespoons ground flaxseed
Meal 6: as above

The goal is to consume around 1g CHO per pound, not counting the workout shake.

Yes timing of carbs is important, but there is not enough real food here.

It is possible to be your own dietician, the calculations are really quite simple, it is easy to work out.

The difficult part is that to really be aware of the reality of what you are eating, you have to WEIGH everything and figure out the macronutrient ratios depending on your goals.

I am always resistant to doing this every year when I am working out my diet, some things stay the same, as my weight is not that different.

The other issue is bodyfat %. How did you measure it?

Guesstimations are not that great, and when cutting, I think tracking your bodyfat is important.

To calculate your BMR (basal metabolic rate) based on lean body weight (Katch-McArdle Formula)-two reknown physiologists

BMR (both sexes) = 370 + (21.6 x lean mass in kg)

THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.

NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!

To figure out how many calories you need for the day multiply your BMR by your activity levels

Sedentary BMR x 1.2 no exercise/desk job
Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
Very active BMR x 1.725 hard exercise/sports 6-7 days/week
Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day

To lose weight, obviously, you do need to burn more calories than you need!!
So, take about 10-20 % off of your total calorie requirements

To gain weight, add 10-20% to your total daily calorie requirements.

This can be elaborated on by actually adding in calories burned from work, training......................

 

[heatherrae]

I think tatyana knows what she is talking about. That sounds way more effective than my frooty loop diet.

 

[Raptorex]

WRONG!!! ^^^ Smarty Pants

Here is the scientific standard Harris Benedict equation


Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

 

[Tatyana]

265 lbs = 120.5 kg

13% bodyfat (if that is accurate)

120.5 kg x 0.13 = 15.7 kg of fat

Lean body weight

120.5 kg total weight - 15.7 kg of fat = 104.8 kg of lean tissue

Basal metabolic rate calculation

BMR = 370 + (21.6 x 104.8 kg of lean tissue)

BMR = 2633.7 kcals/day

Lifting five times a week your energy expenditure is moderate

BMR x activity level calculation

2633.7 kcal/day x 1.55 = 4082.2 kcal/day for maintainance

To lose weight subtract 20% of the calories

4082.2 kcals x 0.2 = 816.4 kcals

3265.8 kcals/day to cut

Divided into 6 meals

544.3 kcals per meal

Now depending on your macronutrient ratios, you can work out exactly how many grams of protein, carbs and fat you would like in each meal

1 g protein = 4 kcal

1 g carb = 4 kcal

1 g fat = 9 kcal

I like my 50% protein, 30% carbs and 20 % protein for most of my meals, I switch to 50% protein, 30% fat and 20% carbs at night meals

THEN comes the part no one wants to do which is work out what you need to eat, breakfast is easiest for most, my brekkie has stayed more or less the same for three year on my comp diet.

There is no difference off season with the foods I eat, just eat slightly more (and if I am bad with too many cheat meals, just makes dieting SO much harder)

I need about 300 kcals per meal, this is what I did to work out my breakfast, I have it in a word document, some stuff in excel, so I keep records so I know what works and what doesn't, if I am not losing fat, either do a re-feed or drop calories again slightly.


FOOD Kcals Carb Protein FAT
Oats 35 g 137 23 6 2.1
Protein 25 g 98 1.7 18.9 2.1
235 24.7 24.9 4.2

Oats 35 g 137 23 6 2.1
Protein 30 g 117.6 3 22.7 2.5
254.6 26 28.7 4.6

Oats 35 g 137 23 6 2.1
Protein 35 g 137.2 2.3 26.4 2.9
274.2 25.3 32.4 5

Oats 35 g 137 23 6 2.1
Protein 40 g 156.8 2.6 30.2 3.4
293.8 25.6 36.2 5.5

 

[Tatyana]

WRONG!!! ^^^ Smarty Pants

Here is the scientific standard Harris Benedict equation


Women: BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )
Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

Yes I have that formula as well, however, as people who train usually do not fit into the status quo, and are often more concerned with body fat percentages, I prefer to use the Katch-McArdle formula. I have it in the metric form though . Katch-McArdle is much simpler calculation.

I know I don't fit the height and weight charts, do you?

Have you done your BMI (body mass index) recently?

You can use either, I do have some more information on these.

I am a smarty pants, I am currently completing my (jedi) Master's degree in clinical biochemistry, I have a degree in biology, a degree in biomedical sciences, and I am also currently working on a psychology degree.

I am thinking about doing a master's in sports psychology, or something else in nutrition.

x
x
x

T

 

[Tatyana]

Here are both the formulas, all of the people who developed these equations are well-known physiologists, they all have published textbooks on sports exercise, diet, physiology.

I would recommend if you have an accurate bodyfat percentage, use the Katch-McArdle formula.

If you are new to training, or don't have an accurate bodyfat, use the Harris-Benedict.

I have used both when calculating my calories, there was a difference of about 300 kcal/day. The more you weigh, especially due to lean tissue, your calorie variance will be greater.

The simplest relatively accurate way of measuring your bodyfat is with a one site body caliper called the accumeasure. You can get one on-line for about a tenner (UK).

BMI or bodymass impedance is not as accurate, those are the scales you stand on or hold onto, unless they are very high quality, and maintained well, calibrated and such, they can act as a rough guide.

Three or seven site calipers is one of the best, however, you do need a person who is skilled in this to do this for you (ever try to pinch the back of your own tricep or back?).

The gold standard for bodyfat is immersion in water, hydrostatic, however this is normally only for research purposes.


To calculate your BMR based on your total body weight (Harris-Benedict Formula)

BMR= basal metabolic rate

BMR (women) = 665 + (9.6 x weight in Kg) + (1.8 x height in cm) - (4.7 x age in years)

BMR (men) = 66 + (13.7 x weight in Kg) + (5 x height in cm) - (6.8 x age in years)

To calculate your BMR based on lean body weight (Katch-McArdle Formula)

BMR (both sexes) = 370 + (21.6 x lean mass in kg)

THis will give you what your body requires for all of your basic biological processes, such as digestion, nerve transmission, respiration etc, or your basal metabolic rate.

NEVER DROP YOUR CALORIES BELOW THIS LEVEL!!!!!

To figure out how many calories you need for the day multiply your BMR by your activity levels

Sedentary BMR x 1.2 no exercise/desk job
Lightly active BMR x 1.375 light exercise/sports 1-3 days/week
Moderately active BMR x 1.55 moderate exercise/sports 3-5 days/week
Very active BMR x 1.725 hard exercise/sports 6-7 days/week
Extremely active BMR x 1.9 hard daily training/physical job or training 2x/day

 

[Tatyana]

THe only other recommendation I have, is that before you go on any type of diet, you actually KNOW what your average calorie intake is.

I remember the first time I did my 'food diary'. I thought I ate really well, and I found out my diet was something like 40-50% fat, I was shocked!!

Our bodies are clever things, and have adapted over the millenia to survive in the harshest of conditions, so dramatically altering anything can throw them into 'survival mode', which, with us is usually storing fat and catabolising muscle.

If you do a food diary and find your intake is quite a bit off one of these calculations, re-adjust your calories slowly, altering your intake by plus or minus 20% week by week.

That is the sensible way to do it to guarantee long term success.

x
x
x

T

I like this website to find out calories and macronutrient ratios, there are a few out there, find one that you like, or get a book.

I have notebooks of tables of varying amounts for when I cook etc, and now, putting all of that into excel

To calculate calories http://www.calorieking.com/

 

[javaguru]

shit me too well i have 3...

i think java is 24 hour nutrition advocate like myself..

i.e those stupid myths that the body stops working after x oclock!

My last meal is an hour before I go to bed.

 

[Faizakafez]

My last meal is an hour before I go to bed.

likewise but 1.5-1 hour but still i was refering to the fats pwo

 

[javaguru]

likewise but 1.5-1 hour but still i was refering to the fats pwo

Yeah and my diet is pretty low fat anyway. A lot of people like ANPB but I'm not a big fan of it in a diet. I prefer my ground flaxseeds.

 

[Faizakafez]

same the npb you get in the stores is not a complete omega 3 6 9 anyways

i thinks its only omega 3 or its lacking some other components not making it a complete fat source

plus its overly easy to eat more than a few table spoons

 

[javaguru]

Hey cloclwork, if you went to your average dietician this would be the diet you would be put on...2,000 Calories, 10% Protein 60% CHO 30% Fat.

 

[Jon79]

thanks for the k that u never sent for the diet i posted

fuckin liar

i hate u

 

[javaguru]

thanks for the k that u never sent for the diet i posted

fuckin liar

i hate u

I posted the dietician diet for him...

 

[juiceddreadlocks]

John Berardi = teh awesome

 

[Jon79]

I posted the dietician diet for him...

i don't care

 

[Phaded]

fuck that was rude.. what i meant to say was fuck your 265 6'5 why aren't you playing professional sports? do you have any athleticism?