Burn fat feed the muscle diet... need some help

[Parabellum]

hi everyone.

A little back ground:
I am 324 6'1" around 28% bodyfat. For the last 6 years I have been a powerlifter and in Jan 2007 I had shoulder surgery that will keep me from lifting heavy weights for a year.

My blood work came in yesterday and I need to make a few changes.

total cholesterol 221 (high)
range is 125-200mg

LDL cholesterol 184 (high)
range is <130mg

HDL cholesterol 15 (low)
range is >/=40mg

I was looking at lots of diets and I think that the burn the fat feed the muscle diet or the metabolic diet (protein type) look right for me. I am carb sensitive


Here is my sample diet BMR + activity level = 2678 calories per day

carb tapering
meal 1 qty cal pro g carb g fat g
food item
Protein 43g 1 176 43 3 0
Egg, whole 1 75.00 6.30 0.60 5.00
Oatmeal, old-fashioned 1/3 c unckd 0.75 cup 217 9 38 3.5
apple 1 81 0.3 21.1 0.5
meal 1 subtotal 549 58.6 62.7 9


meal 2 qty cal pro g carb g fat g
food item
Oatmeal, old-fashioned 1/3 c unckd 0.75 cup 217 9 38 3.5
egg whites 4 65.75 13.83 1.35 0
Protein 43g 1 176 43 3 0
meal 2 subtotal 458.75 65.83 42.35 3.5

meal 3 qty cal pro g carb g fat g
food item
Chicken Breast, skinless 6 oz 255 48 0 6
Rice, Brown .75 cup 162 4 34 1
broccoli 1 cup 46 4.6 8.6 0.4
meal 3 subtotal 463 56.6 42.6 7.4

meal 4 qty cal pro g carb g fat g
food item
Chicken Breast, skinless 6 oz 255 48 0 6
Rice, Brown .75 cup 162 4 34 1
broccoli 1 cup 46 4.6 8.6 0.4
meal 4 subtotal 463 56.6 42.6 7.4


meal 5 qty cal pro g carb g fat g
food item
tuna salad .75 cup 221.72 22.7 15.09 8.24
Egg, whole 1 75 6.3 0.6 5
Lettuce 2 cups 20 0 6 0

meal 5 subtotal 316.72 29 21.69 13.24


meal 6 qty cal pro g carb g fat g
food item
Chicken Breast, skinless 6 oz 255 48 0 6
Lettuce 2 cups 20 0 6 0
Udo's essential oil blend 1 tbsp 1 tbsp 134 0 0 14.2
meal 6 subtotal 409 48 6 20.2


grand total cal pro g carb g fat g
2659.47 314.63 217.94 60.74



low carb grams per meal
30% carbs 803.4 200.85 33.475
50% pro 1339 334.75 55.79166667
20% fat 535.6 59.51111111 9.918518519

every 4th day I will up the carbs.

How does this look?

 

[poysyn]

looks solid bro..any sort of resistance training you can do with your shoulder injury..if at worst, try to do some legs?

 

[Parabellum]

looks solid bro..any sort of resistance training you can do with your shoulder injury..if at worst, try to do some legs?

I can do everything, but I have to stay light on the pushing movements.

 

[Parabellum]

I am thinking about changing the percentages to

pro 60%
carbs 10%
fat 20%

 

[promet1]

I am thinking about changing the percentages to

pro 60%
carbs 10%
fat 20%

60+10+20=90% maybe go 60,15,25

 

[digimon7068]

I am thinking about changing the percentages to

pro 60%
carbs 10%
fat 20%

that's what i do monday - friday. . .saturday and sunday all bets are off, though. . .

on that diet (along with ample cardio) went from this in jan '07. . .

to this in july '07. . .

 

[jassdhali]

I am thinking about changing the percentages to

pro 60%
carbs 10%
fat 20%

I am currently doing the same routine - but 45P 35C 20F
Have lost 33 pounds in about 15 weeks - mostly fat. If you need help or guidance check out this post, its very useful & helped me alot.
http://www.elitefitness.com/forum/d...-50lbs-5-months-do-yourself-guide-406047.html

 

[Sim882]

Burn the fat diet recommends a starting ratio of 50-55 C, 30 P, and 15-20 F.

Your ratios are very different.

Given you have much fat to lose (and will need to diet for about 30 weeks), perhaps it may be better to start with a higher amount of carbs, and use a low carb diet as a plateua breaking strategy.

I'm mean, do you know for sure your really that carb sensitive. If your sensitive to junk carbs that you may have consumed in the past, this doesn't mean your sensitive to oats or sweet potatoes for e.g. I mean 10% carbs for 6 months is exceptionally low (unless you mean 20% as your ratios add up to 90% only)

 

[Parabellum]

Damn, I screwed up the BMR + activity factor.

Slim882, I lowered the carbs to accelerate fat loss.

I should not dip below 2500 calories per day. I should be eating= BMR 2530 x1.55 (exercise 3-5 days a week).

I've been eating too little calories per day for the last 2 week.