Changed my- diet opinions (to cut) needed

[yosshimura]

I am trying to cut and had been doing lighter weights and more reps (4x15) for the last month or so since I had started lifting ( I was only riding my mountain bike before 2-3 times a wk). I lost 40 pounds since 4/01 on my own diet by typically eating the following

breakfast:diet coke
lunch: granola bar
get home: snack on wheat thins or french bread
dinner: anything with moderate portions (beef, tuna, burger,sushi, etc), and typically rice and sometimes fries
sometimes even ate a scoop or two of ice cream

With the above and doing minimal cardio (started this minimal cardio 90 days ago) I lost avg 1-2 lbs /wk (from 240ish to current 199).

Then on 1/21 I started weight training (still working on a routine but basically:
arms / legs and chest /back every other day, (spend about 30-40 minutes doing weights)
20 min intense cardio each day(after my weight lifting (forget how its called, but I set the excercise cycle to alternate easy/medium/hard.
abs 3 times /wk
Excercise 6 times a wk

As for diet, I went to 5-6 small meals /day. I have been trying to increase my calorie per day intake.I haven't perfected it and am looking into it, but the numbers per fitday are avg as follows:

Post 1/21 pre 1/21
avg cal intake 1458 855
Fat 35 27
Sat 12 10
poly 6 2
Mono 12 10
Carbs 199 97
fiber 11 5
protein 82 52

MY DIET now typically looks like this:
am: 2 RF b4 workout
after workout: 1 EAS Delux shake
mid am - Wheaites
2 RF
lunch - turkey or ham sandwich(2-3 slices of meat) or tuna
afternoon snack - banana, raisens, or protein bar
2 RF
dinner- small portions of white rice sometimes & burger, fish, steak, or chicken

I was doing the 15 reps x 4 sets, then in the archives a few days ago, I read "just go with heavier weights and eventually you will loose the fat while gaining muscle" but now in the other thread I read you can only do one or the other, so I am going back to my 15x4.

ALL this leads to my Diet question: Am I doing it wrong by increasing my calorie intake since I want to cut (need to loose 20 more pounds and want to do it at 1-2 lbs / wk) ? Should I just go back to a low calories diet like I had before, therefore low calorie, plus burning more calories = weight loss ?

I haven't gained nor lost weight even after increasing my calorie intake, so the workout is taking care of gaining weight, but I am not loosing weight

Thoughts?
thanks

 

[6 Pack Man]

MY DIET now typically looks like this:
am: 2 RF b4 workout
after workout: 1 EAS Delux shake
mid am - Wheaites
2 RF
lunch - turkey or ham sandwich(2-3 slices of meat) or tuna
afternoon snack - banana, raisens, or protein bar
2 RF
dinner- small portions of white rice sometimes & burger, fish, steak, or chicken

This is a terrible diet man... Going to be kind of hard for me to correct this LOL.. First things first is you need to knock off the idea of no food before workout. Eat oatmeal and some protein before workout.. Post workout, I guess that is fine. 50 grams of whey protein, and 75 grams of dextrose is a lot better IMO.. Drop the wheaties, add proteins and fat here. 6 egg whites and 2 whole eggs, possible some flax seed oil too. Lunch is fine, but you'd see better results dropping the bread and adding green veggies or brown rice (not white rice). Afternoon snack is fine with fruit, protein bars are a waste of money IMO. Too expensive, I'd rather eat tuna @ 40 cents a can. For dinner drop the white rice, eat fish, lean ground beef, steak, or chicken is all great, also add more green veggies here and possible a salad with olive oil. Add another meal of cottage cheese or tuna with flax seed for last meal of day. You need to eat 6-7 small meals a day (300-400 cals each). Try doing something like this and you'll for sure see fat dropping and increase strength and muscle mass. Don't go by scales either, go by the mirror. Too many things come in to factor when weighing yourself.

 

[yosshimura]

I should've mentioned I am going to start taking whey this wknd when I buy some , just haven't decided. Should I take the whey and my eos shake also? I read that you should work out empty so you burn the fat there and not use the new energy to work out

Wheaties - said something about high protein, so figured it was good, that is an easy thing to drop .

6 egg white AND 2 whole eggs? As in one shot for breakfast b4 working out and take the eas or whey after workout then right? I can just open up two eggs and chomp it down (that will cover the 2 whole eggs). Now the egg white..... I assume they sell this at the supermarket or buy from a protein place?

Yeah, I knew my diet was kinda scewy , but figured it was better than my one granola bar/day prior diet .....

Veggies = What vitamin can I take to replace them? This just isn't happening . The only veggie type thing I can eat is corn on the cob (not can) and lettuce. So will have to supplement this need with something. This will probably be the most dificult part of my diet


B4 I ask a stupid question about dextrose I better read the archives on it...Ok can you just give me a brief summary what it is? capsules, powder? I thought I had it all covered; read about creatine , whey, and RF/Xena....etc.

thanks

 

[diamonddiceclay]

you must eat before lifting or you'll have no strength. Also, any cereal is awful for cutting. You can do cardio on empty stomach, but not lifting!!

 

[D00fy]

a diet coke for bfast? must be a super diet coke? has protein? wheres the carbs wheres the energy to lift,are u alive? or do u sleep while benching
i also think your starving yourself??wtf is the carbs and protein ,your diet looks anorexic? wheat thins wtf
oatmeal!!!!!!!! CHICKEN!!!!!!!!!!!!

and since your from florida
WEST PALM BEACH OWNS U FOOL and u bests to know this mannnnnnnnn

 

[yosshimura]

DOOfy, what you mentioned is what I ate b4......not now. Actually the diet coke qty is wrong, I had 3-5 / day . I concur it was very low in calories . You didn't read the current diet (which I gotta fix )

The bottome line? How do I loose the the current fat, high reps lower weight or less reps more weight? Plus need finetuning of the current diet

 

[diamonddiceclay]

DOOfy, what you mentioned is what I ate b4......not now. Actually the diet coke qty is wrong, I had 3-5 / day . I concur it was very low in calories . You didn't read the current diet (which I gotta fix )

The bottome line? How do I loose the the current fat, high reps lower weight or less reps more weight? Plus need finetuning of the current diet

DO YOURSELF A FAVOR AND BUY THE BOOK"THE METABOLIC DIET"BY DIPASQUALE-YOU'LL LEARN ALL ABOUT EATING AND TRAINING.

 

[D00fy]

It dont matter how u weight lift,me i am cutting and i do more sets on some exercises with less reps or i do a few sets with more reps,bottom line is DIET get your diet right and than everything else will work....

some say more sets and reps or whaeva ,its about diet and some cardio.i am against diet your diet sucks

look at my diet and compare to your crappy starving anorexic diet

Meal1(Preworkout) 1scoop Protein Powder and 1/2oatmeal
Meal2(PostWorkout)2Scoop Protein Powder and Gatorade
Meal3-About 2grilled chicken breast and veggies and efa
Meal4-1cup LF cottage cheese,1/3oatbran,5eggwhites
Meal5-About 2Chicken Breast,1whole Egg,some veggies
Meal6-1scoop Protein SHake and 1/2Cottage Cheese and EFA

cals are like 1700 or someshit but its working and seeing results slowly

 

[yosshimura]

What a mess I got myself into by posting too much info . I know my diet sucks, it is the interim diet, until I come up with A diet that works ( I am ordering BFL book tommorrow - pay day ). So you guys are saying is even if you are trying to loose fat, you (I mean I ) need to have a higher caloried intake and what I read somewhere in the archives of taking in less calories to loose weight is wrong, then?

I need to figure out the rep / sets / heavy or light issue on my weights in the interim

 

[beastboy]

some say more sets and reps or whaeva ,its about diet and some cardio.i am against diet your diet sucks

look at my diet and compare to your crappy starving anorexic diet

I don't think he posted to get flamed....he knows his diet is wrong.

 

[D00fy]

how much you weigh?

take your weight and multiply it by 12 its a good number to mess with thats how many cals u need a day about to cutt

 

[6 Pack Man]

I should've mentioned I am going to start taking whey this wknd when I buy some , just haven't decided. Should I take the whey and my eos shake also? I read that you should work out empty so you burn the fat there and not use the new energy to work out

**Only do cardio on an empty stomach, never weight train on an empty stomach. I would take 2 scoops of whey post workout, to me, using EOS shake is throwing money away. You'll also want to include the dextrose w/ the whey, but I'll explain that later. Also make sure you're taking it with water and not milk.**

Wheaties - said something about high protein, so figured it was good, that is an easy thing to drop .

**I stay away form cereal at all times, cereal in my books is candy with added vitamins**

6 egg white AND 2 whole eggs? As in one shot for breakfast b4 working out and take the eas or whey after workout then right? I can just open up two eggs and chomp it down (that will cover the 2 whole eggs). Now the egg white..... I assume they sell this at the supermarket or buy from a protein place?

**Yes, 6 egg whites and 2 whole eggs, go to the link below for a great article on eggs. What I'd do is take oatmeal with a scoop of whey protein in it (for added protein and makes it taste good) for pre workout), post workout take whey and dextrose. Take the eggs for you're next planned meal. Just buy egg cartons at the store and remove the yolk for egg whites, never eat eggs raw, the article will explain why.
http://www.wannabebig.com/article.php?articleid=55 **

Yeah, I knew my diet was kinda scewy , but figured it was better than my one granola bar/day prior diet .....

**It is somewhat of an improvement, but still a bad diet, but we're working on that right now to get you a good diet. **

Veggies = What vitamin can I take to replace them? This just isn't happening . The only veggie type thing I can eat is corn on the cob (not can) and lettuce. So will have to supplement this need with something. This will probably be the most dificult part of my diet

**Make sure to take multivitamins and calcium supplements everyday. The main reason for green veggies is for the fiber. If you can't eat green veggies, then make sure you buy some kind of fiber supplement from GNC for digestive reasons. Corn you want to stay away from, too starchy, lettuce is empty calories, unless you buy the dark green lettuce.**


B4 I ask a stupid question about dextrose I better read the archives on it...Ok can you just give me a brief summary what it is? capsules, powder? I thought I had it all covered; read about creatine , whey, and RF/Xena....etc.

**Go here to buy dextrose, plus give a description of what it is.
http://www.proteinfactory.com/dextrose.htm **

thanks

If you have any questions of anything concerning anything I mentioned above, or dieting in general, go ahead and post your questions here, or feel free to PM or email me anytime.

 

[D00fy]

wasn't flaming, if it offended you in somewha way,sorry....BFL is a good book ,outline the details cause i cant afford it

 

[yosshimura]

wasn't flaming, if it offended you in somewha way,sorry....BFL is a good book ,outline the details cause i cant afford it

Not offense, I knew I would have to take some heat when I posted my crappy diet . To make up you or someone can pleeeezzzzze answer my last question...........................
................ Aside from the diet issue I am working on..... "heavy weight low reps (3x10 reps) or Lighter weight and more reps (4x15) to burn the fat or use calories"..... I want to loose the 20 pounds and work on the muscle later, I think

6 Pack-> lots of info, thanks, will look at that stuff more closely tommorrow at the office

 

[6 Pack Man]

"heavy weight low reps (3x10 reps) or Lighter weight and more reps (4x15) to burn the fat or use calories"..... I want to loose the 20 pounds and work on the muscle later, I think

6 Pack-> lots of info, thanks, will look at that stuff more closely tommorrow at the office

As far as weights go... Muscle is the best fat burner.. So you want to build up lots of muscle. No matter what anybody says about higher reps burning more calories, they are wrong. In the end you might burn 20 more calories in the whole workout from doing higher reps, but you won't get the strength or size benefits from it. Best thing to do is to do 2 sets of 6-10 reps. This has worked for me to build the most muscle. I've done higher reps, and I just end up losing strength. On some stuff, I may do a little higher reps, like abs, calves, and maybe like on shoulder press. But as far as squats, dead lifts, bench, curls, and so on, you want to do 2x6-10. Make sure you're training to failure also. If you're getting at least 10 reps fairly easy, up the weight. After you go through the info and if you have any questions regarding anything whether it had to do with dieting or training routine let me know and I'll help you out.