get_bigger

I know you guys are busy so ive made a list of proposed alterations at the bottom to boost cals and fat and protein so ive done most of the work myself i just need the thumbs up.

as im cutting this is my diet this is a training day diet times vary but i eat every 2-3 hrs

1. 6 eggs in the morning 450cals, 36 pro

2. protein shake 300cals, 50 pro,

3. tin of tuna 116cals, 26 pro

train
4. carb drink (lucozade) 325cals 180g carbs + protein shake 300cals 50g pro

5. chicken 165cals 36 pro and 75g rice 216cals 5gpro 45carbs .

6. 25g nuts 200cals 6g pro 6 carbs

7. protein shake300cals 50g pro

total

cals 2372
protein 259g
carbs 215g
fats around 50g


propossed alterations

add flax seeds to diet to boost fats and cals
add low fat cottage cheese or quarke to boost protien and cals
add a jimmy tuna smoothy to boost cals and protien
double nuts.

any other ideas?

Pscarb

Are you intending to stick with this low carb diet 7 days a week or are you going to cycle your carb amounts??

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get_bigger

i was planning to have a refeed day once a week but pretty much keep the diet as it is only changeing the meat source and fish source every week?

also i read on an article i think that you wrote "timed carbs" you said "When you wake up in the morning blood sugar levels will be very low, and your body will be wanting some carbs---too bad, it doesn’t get any! You will eat only fat and protein. Ensuring fat makes up at LEAST 40% of the caloric profile. You may have a leafy green salad with oil based dressing, or some string-beans, or other such low-carb veggie, BUT NO MORE THAN 6-8 grams of carbs per feeding. You keep this up right until pre-workout, where an apple is allowed IF you feel the need to put a few carbs in your system to raise energy levels. MOST guys do not find this to be necessary and if it does not provide a big advantage DON’T do it. If the carbs don’t help much, have a small protein drink and proceed with the workout."

does this mean its wrong or your wrong or ive missed something?

get_bigger

also what time after training can i have the 5th meal? should i drop the rice completely i just thought you should have carbs post workout ? how about if i add some oats to the post workoutshake and drop the rice?

Pscarb

the timed carbs article is good as a base but when it mentions no carbs it says this because it assumes your are doing cardio or Training first thing in the morning carbs taken at breakfast in this situation will blunt fat loss....unless you tell me different you do not do this?? so Oats for Breakfast is fine and will set u up for the day....

you do have carbs PWO in the form of lucozade although like i say it should be Malto or vitargo the 5th meal is normally 90minutes after training and yes you can have some carbs but this all depends on your metabolism and how low in bodyfat you want to go...

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get_bigger

ok i want to go as low as i can, so i'll add oats in the morning and drop the pwo carb meal so tota carbs for the day will come from breakfast oats and lucozade and thats it does that sound ok?

Pscarb

why do you want to go as low as you can?? you certainly don't have the good fats in the diet to go "as low as i can" low carb diets work but only if cycled or coupled with high amounts of good fats your style of dieting does niether...

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get_bigger

sorry it has'nt got any but like i said i wanted people to tell me where im going wrong not that i am going wrong. thanks for the advice what would you reckomend i add?

ah24

Quick thought Paul, you commented on this rice calculation. That 62.5g of rice contains 50g carbs...

Maybe he is using white rice?

Pscarb

that is basmati rice

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get_bigger

sorry guys i'm actually useing basmati rice but i got the calculations from a nutrition info thread in the cutting section. also the lucozade amounts are off coz i got them from some other site they are infact 17g carbs per 100ml so not to bad after all and its a 380ml bottle so a whole bottle would contain approx 65g protien,

so i went out and got some sesame seeds to munch on when at work instead of the peanuts and got myself some mixed nuts to go with it aswell they have sultanas in with them aswell.

ill prob munch 50g of each so that gives me about 50g fat and 30g of potein.

i need to get some flaxseed oil any suggestions on cheap places to go? as i dont have time to grind the flaxseeds (i know i should make time but i cant)

full time student
full time doorman
full time clingy girlfriend
and **** loads of coursework.( yea i know sob sob)

Pscarb

don't use nutrition sites for info use the back of the packets, log onto fitday.com register it is free then you can build a database of exactly the foods and values you eat....
i personelly would not use flax i would use olive oil.....

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get_bigger

Thats really helpfull, i tried setting up an excel spreadsheet for the food i eat but wasnt succesfull, so ill give that site a try, thanks.

i had no idea you could use olive oil instead! so what do i do drink olive oil or just munch on olives all the time?

Pscarb

neither mate drizzle the oil over salads or veg make sure you get the extra virgin type that is contained in dark glass bottles as light effects the oil...

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get_bigger

ok, i have another question i have already used jimmy's calculations to work out i need 5500,