Confused with diet. Please help!

[viczeva]

please check this out guys! The more input the better!

http://www.elitefitness.com/forum/diet-bodybuilding/beastdrol-diet-plan-ok-740589.html

 

[jmat2407]

please check this out guys! The more input the better!

http://www.elitefitness.com/forum/diet-bodybuilding/beastdrol-diet-plan-ok-740589.html

Like I already said and gymjunkie agreed, 16% dietary fat is to low. Up it and up your carbs. Doing that should take you from 3k calories a day to around 3500-3700. Which at 6'1 210 lbs is where you need to be for a nice lean bulk on the beast.

 

[Zyglamail]

Carbs are overratt3d in my opinion and if the GI of them is too high, which is often the case for grains/starches, it can easily cause fat retention even on reduced calories. I easily eat as much fat as I do carbs.

 

[jmat2407]

Carbs are overratt3d in my opinion and if the GI of them is too high, which is often the case for grains/starches, it can easily cause fat retention even on reduced calories. I easily eat as much fat as I do carbs.

That is a complete myth. GI is taken way out of proportion. Please show me one scientific study showing high GI carbs lead to more fat gain than eating low GI carbs.

Not to even mention when you eat a meal it usually has protein or fat with it. Protein, fats, or fiber all reduce the GI of the entire meal.

Here watch a video-

http://leanbodies.co.za/learn_giMyth.html

If you want actual scientific studies I will post those up as well.

edit: Sry if that came off as a little aggressive. Its just diet myths and the "no steroid burns fat only diet and exercise do" myth are two things that really grind my gears.

 

[Zyglamail]

That is a complete myth. GI is taken way out of proportion. Please show me one scientific study showing high GI carbs lead to more fat gain than eating low GI carbs.

Not to even mention when you eat a meal it usually has protein or fat with it. Protein, fats, or fiber all reduce the GI of the entire meal.

Here watch a video-

Low GI Myth

If you want actual scientific studies I will post those up as well.

edit: Sry if that came off as a little aggressive. Its just diet myths and the "no steroid burns fat only diet and exercise do" myth are two things that really grind my gears.

Depends on the state of your system when you eat. No one can argue that carbs cause the body to release more insulin, if your muscles are not depleted of their glycogen stores the insulin triggers storage of glycogen. If muscles/liver are full, where does it go?

Yes proteins and fats do slow down the digestive process of carbs but they still cant overcome an excess of crappy carbs.

As for you high GI myth link, he states you can not store fat without an excess of calories, thats absolutely false. What does he base "excess calories" on? A daily basis, weekly? Monthly? The fact is excess calories at the time of ingestion. As I said above if the liver and muscles are full of glycogen, where is it gonna go? If it were true that only excess calories accounts for fat gain, how come people on starvation diets fail to lose weight? Also his comment doesnt take into account that certain carbs, specifically HFCS, are foreign to our bodies and processed much like alcohol and as such a lot of the "carbs" get converted to fats right in the liver. There is plenty of research on this as well.

Next, if the GI of carbs means nothing we can talk about the epidemic of metabolic syndrome sweeping the globe but ill save that for another time.

 

[viczeva]

Like I already said and gymjunkie agreed, 16% dietary fat is to low. Up it and up your carbs. Doing that should take you from 3k calories a day to around 3500-3700. Which at 6'1 210 lbs is where you need to be for a nice lean bulk on the beast.

Update:

210lbs, 14%bf, 6'1 with a BMR of aprox 3200 (RMR of 2125 X 1.5)

Im consuming:

Protein 43%, Carbs, 34% and Fats 23%

Sugars 100
Carbohydrates 315
Fat 90
Protein 388
Cholesterol 533
Sodium 4398
Dietary Fiber 39

Calories Consumed 3,562
Calories Burned working out 500-700 (an hour or so of free weights)

I added some more fats, from cheese and milk. as well as added carbs from muscle milk and pasta. Does this look better?

Thanks bro.

 

[jmat2407]

Depends on the state of your system when you eat. No one can argue that carbs cause the body to release more insulin, if your muscles are not depleted of their glycogen stores the insulin triggers storage of glycogen. If muscles/liver are full, where does it go?

Yes proteins and fats do slow down the digestive process of carbs but they still cant overcome an excess of crappy carbs.

As for you high GI myth link, he states you can not store fat without an excess of calories, thats absolutely false. What does he base "excess calories" on? A daily basis, weekly? Monthly? The fact is excess calories at the time of ingestion. As I said above if the liver and muscles are full of glycogen, where is it gonna go? If it were true that only excess calories accounts for fat gain, how come people on starvation diets fail to lose weight? Also his comment doesnt take into account that certain carbs, specifically HFCS, are foreign to our bodies and processed much like alcohol and as such a lot of the "carbs" get converted to fats right in the liver. There is plenty of research on this as well.

Next, if the GI of carbs means nothing we can talk about the epidemic of metabolic syndrome sweeping the globe but ill save that for another time.

I never said, nor did he, that GI meens entirely nothing. It does, but not to the extent that most make it sound.

A meal consisting of 1/2 cup white rice and a 12 oz steak is about the same as 1/2 cup brown rice and a 12oz steak as far as GI is concerned after you factor in the protein/fat from the steak. Now is the brown rice a better and more healthy choice? Most of the time yes.

And an excess of anything can be stored as fat, weather it be High GI carbs, low Gi carbs, dietary fats, or even the loved and often overrated proteins.

 

[viczeva]

Re re re bump!

 

[Zyglamail]

Update:

210lbs, 14%bf, 6'1 with a BMR of aprox 3200 (RMR of 2125 X 1.5)

Im consuming:

Protein 43%, Carbs, 34% and Fats 23%

Sugars 100
Carbohydrates 315
Fat 90
Protein 388
Cholesterol 533
Sodium 4398
Dietary Fiber 39

Calories Consumed 3,562
Calories Burned working out 500-700 (an hour or so of free weights)

I added some more fats, from cheese and milk. as well as added carbs from muscle milk and pasta. Does this look better?

Thanks bro.

If your trying to cut some more BF, get rid of simple carbs and processed foods. Think about adding aome short (ie less than 15 minute long) HIIT/tabatta/CF style workout to the mix to cause EPOC additional fat loss.

 

[gymjunkie09]

If your trying to cut some more BF, get rid of simple carbs and processed foods. Think about adding aome short (ie less than 15 minute long) HIIT/tabatta/CF style workout to the mix to cause EPOC additional fat loss.

he's bulking bro..I understand that you can do both at the same time he's already confused at it is......this is the 3rd thread he's posted one the same topic and iv'e replied to all 3, apparantly he doesn't believe me lol