Diet&BF Questions?

[mryar]

check out this site willkill Substrate Utilization , it was an eyeopener for me, mostly # At rest, 33% of the body's energy comes from carbohydrates, or glycogen, stored within the muscles and liver. 66% comes from fat. # During aerobic work, 50-60% of the energy comes from fats During cardio, even though it reduces to 50-60% from 66%, since your energy expenditure is much higher, you burn more fat. Which makes sense, cardio burns more fat than sitting. I do more long duration, low intensity after reading that page as well.

 

[RADAR]

Im still new at this,but it seems to me i cannot get stronger or bigger and keep my BF in the low teens.
I learned about 5x5 here so thats what i am trying and its worked great, its doing everything you would expect im breaking pr's almost every work out! I've gained some size and strength BUT my bf% is easily over 25% maybe 30! Im stronger than i've ever been but i dont look very good and i dont feel very good about it.
This fitness thing started a few years back when i found myself 30 years old and feeling like shit every day! So bad that i was close to going to Doc for blood work believing i had something seriously wrong with me. So i had one of those eureka moments and walked up to my computer and literally googled NUTRITION.long story short, learned about food,changed my diet, LOST 70lbs BF! went from a skinny fat 225lbs to 155lbs with a full rack of abs lol, and felt great doing it.
My point being - i understand the power of food and i know this (and my inexperience) is were i am failing.
CAN I BUILD THE MUSCLE I WANT,WITHOUT ALL THE BODY FAT?????
im not even sure, i need help with this. I know what clean food is so i know what to eat,my problem is....
How much?
What are my personal nutritional requirements?
What macro's to reach my goals?
I feel like i need to start all over from the beginning, gaining the right way is much harder then loosing it!!!!!
Any help would be greatly appreciated!!!!!!
If any additional info is needed i will be more then happy to provide.
Thank you.



Sent from my DROIDX using EliteFitness

You need 6-7 smaller meals a day each containing protein,Complex Carbs and some Fats

Good Fats can be obtained by taking and adding extra Virgin olive oil to cook with, add to salid along with Red Wine and Balstic Vinegar


Micro can be obtained by taking a tablespoon of peanutbutter Everymorning and a Hand Full of Mixed nuts at least 3-4 time daily.These are loaded with Omega 3 Fatty oils

All meal servings should be the size of a tennis ball with the exception of meat.
I hope thats been helpful.

 

[WillKill]

Wow thanks for all the responses!
Im swamped with the move right now and literally don't have 2 minutes to post something up.
Give me a few more days to get the house together and i'll sit down and give this thing the attention it needs.
I cant wait to get exact numbers up for you guys to look at,im really looking forward to hearing what you think.
Thanks for your patience guys

Sent from my DROIDX using EliteFitness

 

[RADAR]

Wow thanks for all the responses!
Im swamped with the move right now and literally don't have 2 minutes to post something up.
Give me a few more days to get the house together and i'll sit down and give this thing the attention it needs.
I cant wait to get exact numbers up for you guys to look at,im really looking forward to hearing what you think.
Thanks for your patience guys

Sent from my DROIDX using EliteFitness

you may pm me anytime ,i have over 40 yrs experience in this field

 

[WillKill]

Okay fellas have a few minutes so I'm gonna try to make this short and to the point.
Here is what I came up with for bulking.
This is what I've been doing for the last 6 months....
DIET:
7 a m, 5 hole eggs scrambled
1 cup of oatmeal
1 tablespoon of natural peanut butter
1 banana
930 a m, 6-8 Ounces of tilapia
1 half cup quinoa
2 tablespoons olive oil
Apple
12 noon, 2 packs of tuna in sunflower oil
1 half cup of brown rice
2 tablespoons of olive oil
Quarter cup of mixed nuts
6-8 olives
230 p m, 6 ounces lean pork loin
6-8 ounce sweet potato
1 tablespoon olive oil
Handful of broccoli

5 pm, post workout, 6 ounces chicken breast
6-8 ounce white potato
Handful of broccoli
Banana
7 pm, 6 ounces chicken breast
Large amount of Broccoli 4 servings or more.
This is typical of what I've been doing everyday, Of course I don't have the same exact thing I mix it up Different veggies different carbs,
Throw in a steak now and then, Maybe some whole milk or a couple peanut butter sandwiches on whole grain bread.

 

[WillKill]

Okay and here's my workout I've been doing.
I got this right off of the 5x5 calculator web site.
Monday, squat 5x5
Bench 5x5
Bent over row 5x5
2 sets of weighted hypers, but I don't have a hyper machine so I do good mornings as heavy as I can 6 to 8 prep range.
4 sets of weighted sit ups.
Wednesday, squat 4x5
Overhead press 4x5
Deadlift 4x5 (my fav)
3 sets of sit ups, but I will usually do hanging leg lifts 3x failure because I think they work my core much better.
Friday, the sets and reps change here.
Squat,set 1 is 5 reps
Set 2 is 5 reps
Set 3 is 5 reps
Set 4 is 5 reps
Set 5 is 3 reps
Set 6 is 8 rep
Bench, sets and reps same as squat.
Bent over rows, sets and reps same as squat.
3 sets of weighted dips 5-8 reps
3 sets of barbell curls 8 reps
3 sets of tricep extensions 8 reps
And that is it, that is exactly what I do every week.
It doesn't go A,B,A
The go B,A,B
Like other 5 by 5 workouts I've seen so im interested to hear what you guys think.
Thanks a lot all replies appreciated!!!!!!!!

 

[WillKill]

check out this site willkill Substrate Utilization , it was an eyeopener for me, mostly # At rest, 33% of the body's energy comes from carbohydrates, or glycogen, stored within the muscles and liver. 66% comes from fat. # During aerobic work, 50-60% of the energy comes from fats During cardio, even though it reduces to 50-60% from 66%, since your energy expenditure is much higher, you burn more fat. Which makes sense, cardio burns more fat than sitting. I do more long duration, low intensity after reading that page as well.

Good read,thank you.

 

[WillKill]

I always cycle to build lean mass. I hardly ever do a total bulk if you will. I strive to look my best all year round and diet and cycle accordingly.

Do you mean cycling your diet?
Like cycling between bulking,cutting and maintenance diets?
I think part of my problem is i have missed the mark on my calories required or my surplus is to great,but now you have me thinking that maybe I've been on this 'bulk' for too long and i should change things up to give my body a rest.
Is this the sort of thing your suggesting?

 

[WillKill]

Bump.