Diet Help Please

[FarBeyondDriven]

Please review and tell me where I need to change.

I am running 50 mg of Fina ED and 1 mg of L-Dex EOD with Hydroxy/NYC (swapping every 2 weeks. I also do 30 min. of cardio in the morning, machine says around 560 cals. and lift 5 nights a week.

Breakfast (1 hr after cardio, 7am)= 10 Wheat Thins, 1 can of Tuna
237 cals. 14g carbs, 34g protien 245mg Sodium.

Myoplex (9am)= 280 cal. 24g Carbs. 42g Prot. 450mg Sodium

Snack (11am)= Wheat Thins, Tuna.
237 cals. 14g Carbs, 34g Prot. 245mg Sodium

Lunch (1pm)= Stirfry & yogurt. 340 cal. 44g Carbs, 35g Prot,
1410mg Sodium.

Snack (3pm)= Wheat Thins, Tuna.
237 cals. 14g Carbs, 34g Prot, 245 mg Sodium

PreLift Myoplex (5pm) 280 cal. 24g Carbs. 42g Prot.
450mg Sodium

PostLift Myoplex w/ milk (7pm) 430 cal. 48g Carbs. 58g Prot.
710mg Sodium

Breakdown= 2041 cals. 182g Carbs. 254g Protien 3755 Sodium

I am 6'1", 245 pounds with around 22%BF right now, Would appreciatte any positive input to help me with this. I know I should eat a meal after workout, but it is at least 7 o'clock and I go to bed around 9 so prep time I would be eating right before I went to bed. I also think the sodium looks a high.

Thanks for you help

 

[HUCKLEBERRY FINNaplex]

You are probably going to need to cut those carbs literally in half to lower your insulin sensitivty.I would switch the myoplex for a pure protein,zero carb formula,except for directly post-workout,when glycogen uptake is heightened.I would also heighten overall protein consumption,as protein itself requires more energy to metabolize,hence more calories are burned just digesting it,as opposed to carbs and fat,which require much less energy for metabolization.

 

[Anatomywiz]

How do you feel? Any energy? Just wondering since your BMR is prob. around 2,400 cals a day(drug free). That's just how many calories you need to get by assuming you don't move. Add the cardio and lifting, and normal daily activities and your most likely burning a good 3,500 calories per day on average-do you see any problems here with a 2,100 calorie a day diet? In a week this would add up to a fat loss of minus 1,400 calories x 7 days=9,800 calories, or almost 3 pounds a week. Not to mention that the drugs will make you anabolic which will mean increased protein metabolism and also increased basal metabolic rate-how much, I don't know. Do you Huck? Anyway all this is the long version of I think your way overdoing the diet. At your size and weight I would think cutting back 500-750 calories a day for 1 to 1 1/2 pounds of fat loss a week would work better for you. Try to make diet plans that are realistic, meaning ones that don't starve you, these will always work best in the long run(cuz you can stick with them with out getting so hngry that you have to binge eat every couple of days). As far as the sodium goes, for someone your size with the amount of exercise you do your fine. However your sodium to potassium ratio should be 2:1 in favor of potassium(just like a mothers breast milk). Try adding more potassium rich foods like potatoes, banana's and cantalope. I know the potatoes are high on the glycemic index, but if you mix them with protein its no problem. Even better, eat 2 plain baked potatoes and 2 bananas with some whey protein and L-glutamine immediatly after cardio. This way all the carbs go into replacing your muscle glycogen stores and can not become fat. I also agree with Huck that your protein is low-your a big dude. Hope this helps

 

[FarBeyondDriven]

Huck:
BigAndy13 suggested the same thing, about the Wheat Thins and shakes (lowering the carbs). I wasn't sure if that was too many carbs or not, seemed low, but as you can tell my my bf I know little of cutting diets, bulking I am a pro LOL.

Anatonomywiz:
Energy not a problem as of yet, but my job is not really physically intensive, more of a mental strain. I don't sit in a chair all day (at least most days), but nothing extremely taxing. Hungry, I am eating 6x a day, not hungry at all, seems like I am constantly reaching for something to eat. The pottassium, I take a daily but also going to throw in a banana. Thought 1 gram protien per pound (which is not LBM) was good. But if I cut carbs then I will definetely need to up the protien intake for calories.

Thanx for the input I will revise later and see what it looks like.

 

[MUSTANG_18]

I agree with Huck, I personally would cut the carbs in half and shoot for at least 1.5 grams of protein per pound of body weight. Like add another can on tuna in the morn or throw in a chicken breast. Instead of Myoplex, have a Zerocarbs protein shake such as Huck suggested. Cut out the wheat thins and maybe add in 1/2 cup of brown rice or some oatmeal...Ditch the yogurt and drop the Milk post workout. Instead for post workout I would get some Dextrose and have another zerocarb shake. When "cuting" I try to keep the carbs under 100g's a day and the protein at about 2g's per pound of body weight and have had great success doing it that way. The fats I do get (which are minimal) come from flax oil, fish and red meats. E-mail or PM me with any questions

M18

 

[Mr.X]

Please review and tell me where I need to change.

I am running 50 mg of Fina ED and 1 mg of L-Dex EOD with Hydroxy/NYC (swapping every 2 weeks. I also do 30 min. of cardio in the morning, machine says around 560 cals. and lift 5 nights a week.

Breakfast (1 hr after cardio, 7am)= 10 Wheat Thins, 1 can of Tuna
237 cals. 14g carbs, 34g protien 245mg Sodium.

Myoplex (9am)= 280 cal. 24g Carbs. 42g Prot. 450mg Sodium

Snack (11am)= Wheat Thins, Tuna.
237 cals. 14g Carbs, 34g Prot. 245mg Sodium

Lunch (1pm)= Stirfry & yogurt. 340 cal. 44g Carbs, 35g Prot,
1410mg Sodium.

Snack (3pm)= Wheat Thins, Tuna.
237 cals. 14g Carbs, 34g Prot, 245 mg Sodium

PreLift Myoplex (5pm) 280 cal. 24g Carbs. 42g Prot.
450mg Sodium

PostLift Myoplex w/ milk (7pm) 430 cal. 48g Carbs. 58g Prot.
710mg Sodium

Breakdown= 2041 cals. 182g Carbs. 254g Protien 3755 Sodium

I am 6'1", 245 pounds with around 22%BF right now, Would appreciatte any positive input to help me with this. I know I should eat a meal after workout, but it is at least 7 o'clock and I go to bed around 9 so prep time I would be eating right before I went to bed. I also think the sodium looks a high.

Thanks for you help

I'll echo everyone....cut carbs down to 100c/d...it's very easy...
try this:
Lunch (1pm)= chicken breast w/ steamed broccolli

PreLift 2 scoops of protein w/ water: approx-40g protein

PostLift Myoplex w/ water (7pm)

2)problem #2: not enough calories; at least weight x 12: 245 x 12= 2904...so you are having an ENORMOUS calorie deficit...add
1 tbsp. of healthy fat mix (Udo's choice is great)...3 times a day
and 1 tbsp. of all natural pp-butter once a day (to keep carb cravings down)

Mr.X
EF Mod.

 

[FarBeyondDriven]

Revised

I am running 50 mg of Fina ED and 1 mg of L-Dex EOD with Hydroxy/NYC (swapping every 2 weeks. I also do 30 min. of cardio in the morning, machine says around 560 cals. and lift 5 nights a week.

Breakfast (1hr after cardio, 7am)= 1 can Tuna, 1/3 cup Brown Rice
213 cals. 14g carbs, 34g protien

EAS Protien (9am)=
345 cal. 12g Carbs. 60g Prot.

Snack (11am)= Tuna, 1/3 Cup Brown Rice
213 cals. 14g Carbs, 34g Prot.

Lunch (1pm)= Stirfry added 1/2lb. breast
480 cal. 8g Carbs, 54g Prot,


Snack (3pm)= Tuna, 1/3 cup Brown Rice
213 cals. 14g Carbs, 34g Prot

PreLift Protien (5pm)
345 cal. 12g Carbs. 60g Prot.

PostLift Myoplex (7pm) w added protien
395 cal. 32g Carbs. 62g Prot.


Breakdown= 2204 cals. 106g Carbs. 338g Protien

 

[bm2k]

Your calories are still VERY low, given your body weight. Sure, you're on anabolics which minimise muscle loss, but is there any reason or need to go below 10x BW?

 

[HumptyDumpty]

not meaning to intrude, but how do you guys eat your fat, literally by the scoop?

also, would i be able to buy flax seed oil in a supermartket? or is it only found in health stores?

 

[CrimsonKing]

My2Cents

- Calories are probably still too low.. Need to up it a little to keep you T3 levels high...

- Get rid of the rice, substitute more green fiberous veggies instead

- If you still looking for some bread (rice) add %100 whole wheat bread... make sure the package says 100% Whole Wheat.. anything else is crap...

- Add 1 tablespoon of Flax per 75/lb LBM per day / Can't burn fat w/o the EFA you get from Flax


Good Luck