Djeclipse's Intermediate 5x5 take 2.

[djeclipse]

Great to hear that the surgery went well and that your dad is making progress on his recovery.

I know it's difficult to change habits, but you really need to cut out some of that fruit. It's better than junk food, but you're not leaving much room for other stuff with ~200 grams (just a guess) of fructose per day. If you need a convenient, fast food for during the day, like I said before, go with milk. As for breakfast, your best bet is going to be a hot cereal, since most cold cereals are sugar-loaded crap. The rolled oats you bought would work well, but there are plenty of other choices as well (oat bran, steel-cut, mixed grain, etc.). Also, you need more protein in your breakfast...as you might've noticed when you put them into fitday, there's not much in 3 egg whites.

As far as overall numbers go, a 20-40-40 breakdown of fat, carbs and protein, respectively, is a decent general range to shoot for.

Thanks for the reply.

On fitday the 3 egg whites say 10grams of protein, the whole wheat bread has 3, raisin bran has 6 = 19grams. I need more then that? If so, how?

I will add some oat bran cereal to the shopping list and maybe cut out a few of the apples, though I don't mind eating them though.

I think after I add in the protien shake i wil be pretty close to the 20-40-40 you're talking about. Justnot sure exactly how many carbs/cals etc. I should be looking to get daily.

 

[blut wump]

I'm glad to hear that your dad is out of intensive care. All the best for him.


The general guide is around 15x bodyweight in pounds cals. 18+ to bulk, 12- to cut.

at 195, 2925 cals.

 

[Cynical Simian]

The Harris Benedict Equation is one pretty well-known calculator. Obviously, it's not going to be perfectly accurate, but it'll give you a general idea of where to set your calories (and then figure out how many grams of protein, etc. you should aim for). Then you can adjust total calories based on how your weight changes.

If time is a factor, you can bump up the protein in your breakfast with a shake or a glass of milk.

 

[xblitz44x]

Thanks for the reply.

On fitday the 3 egg whites say 10grams of protein, the whole wheat bread has 3, raisin bran has 6 = 19grams. I need more then that? If so, how?

I will add some oat bran cereal to the shopping list and maybe cut out a few of the apples, though I don't mind eating them though.

I think after I add in the protien shake i wil be pretty close to the 20-40-40 you're talking about. Justnot sure exactly how many carbs/cals etc. I should be looking to get daily.

I think you should try to pack in about 25-30 grams of protein per meal; plus, I usually don't count the protein that is in bread, pasta, rice, etc. The protein I count comes from meat, eggs, milk, or protein powder.

Figure out which is more important to you right now, building muscle or *losing the gut. You can't expect to do both since to burn that gut you're going to have to stay below your maintenance calories. To build you'll have to stay above.

If you're trying to build, add milk. A quart provides 400 calories and 32 grams of protein - drink one with breakfast and you've met your protein quota for the meal. Also, switch to whole eggs. Peanut butter packs a nice punch of protein and healthy fats and is convenient to eat.

2300 calories seems low for a guy who is 195. If you want to bulk I'd up it to 3500 calories and monitor your progress in the mirror. If you're getting a little too "puffy", knock it down to 3200 and go from there.

 

[mm107]

I think you should try to pack in about 25-30 grams of protein per meal; plus, I usually don't count the protein that is in bread, pasta, rice, etc. The protein I count comes from meat, eggs, milk, or protein powder.

Figure out which is more important to you right now, building muscle or *losing the gut. You can't expect to do both since to burn that gut you're going to have to stay below your maintenance calories. To build you'll have to stay above.

If you're trying to build, add milk. A quart provides 400 calories and 32 grams of protein - drink one with breakfast and you've met your protein quota for the meal. Also, switch to whole eggs. Peanut butter packs a nice punch of protein and healthy fats and is convenient to eat.

2300 calories seems low for a guy who is 195. If you want to bulk I'd up it to 3500 calories and monitor your progress in the mirror. If you're getting a little too "puffy", knock it down to 3200 and go from there.

yea DJ, hes right its one or the other. I mean you can CLEAN bulk like me and you wont have to worry too much in the future to cut down. If you are cutting, still eat very clean, i seemed to put on some, not alot, muscle size during cutting just from eating clean.

3500 is a good start for a bulker, i used to hit 3500+. My bench skyrocketed, Sqaut flew up and the deadlift got heavy! Now i dont want to really cut because of the strenght i really have gotten. Im doing a "super clean bulk" right now. My abs came through. Eating around 3000cals/day. BUT CLEAN. Im 6'0. Was 193, now 185. So im technically "cutting" if you look at the numbers.

 

[djeclipse]

I'm glad to hear that your dad is out of intensive care. All the best for him.

The general guide is around 15x bodyweight in pounds cals. 18+ to bulk, 12- to cut.

at 195, 2925 cals.

Thanks, for both.

I for sure don't want to do any bulking, I want to get rid of this gut. I know you can't have your cake and eat it too, it's not ideal to cut and gain muscle at the same time. Right now my waist is 36" and my guy is 39.5" I want to get the gut to waste/hips ratio a little closer together before bulking.

I don't want to go on a huge cutting phase, I want to still train while maintaing a good diet with all the proper portions, carbs, fat, cals etc. to loose the fat. I know the last place it will go is around the waist so i guess i’ll have to be patient. I don't really care much about actual body weight. If I loose a few lbs or stay the same it's all the same, as long as the gut goes away, lol.

I also want to stay away from milk as it's not the best thing for my stomach right now. Which is fine since I'm not bulking

 

[xblitz44x]

Thanks, for both.

I for sure don't want to do any bulking, I want to get rid of this gut.

Sounds good. You still have to eat enough of the right foods though. The 11 pm snack binges will ensure that you'll never reach the goal of eliminating that gut. If you're cutting I suggest monitoring your carbs a bit. Nothing extreme but keep the pasta away from bedtime and make sure the carbs you are getting aren't from sugar or enriched flour.

PS: It's "lose"

 

[djeclipse]

Sounds good. You still have to eat enough of the right foods though. The 11 pm snack binges will ensure that you'll never reach the goal of eliminating that gut. If you're cutting I suggest monitoring your carbs a bit. Nothing extreme but keep the pasta away from bedtime and make sure the carbs you are getting aren't from sugar or enriched flour.

PS: It's "lose"

That's why I'm asking here, you guys have been a great help with suggesting the right foods for me to be eating.

I have cut out all of the crap snack food, and will try and get rid of the late night shacks alltogether.

 

[Cynical Simian]

Right now my waist is 36" and my guy is 39.5"

Sounds like what you want to try is a recomp, so just use one of the formulae BW and I gave you to figure out how many calories you need for maintenance. Then put together and post a diet (meal time, food type/amount) using that number and the foods you have or will have and the guidelines mentioned. We'll almost certainly recommend some changes, but progress will probably be quicker if you give us something with which to work.

 

[Tweakle]

a 40" gut is going to take some serious work to strip off, but trust me you will look 100% better for it

3 months of catabolism will SUCK but if you care about aesthetics then thats what you gotta take.. the longer you leave it the harder it'll be to get it down. How tall/heavy are you BTW? (sorry if you posted that already)

http://www.ironaddicts.com/forums/showthread.php?t=3398

a great diet approach, although I lost a lot of strength on it and needed to switch to a half day TCD