borostu82

consider the fruit dropped pscarbs. what should i replace the fruit with pre and post work out?

i'll adjust my figures slightly to take the carbs out i normaly have broc, carrots and spinnage.

__________________
PB's DL: 220 BP: 140 S: 230
14%bf 106kgs

Pscarb

well i have oats pre-workout as it is a slow burner, and PWO when dieting i have protein and fats when not dieting i have 2 scoops of build and recovery....

__________________

borostu82

cheers Pscarbs

so no carbs pwo. ok so protein shake and mixed nuts afterwards.

__________________
PB's DL: 220 BP: 140 S: 230
14%bf 106kgs

Greekgoddess

Borostu82 I am entered for the Nabba central show at Doncaster. In the past I dieted too hard and lost muscle, so trying not to panic for this one. Keeping the muscle size so far and losing body fat, so things are looking good.

__________________
Training like a maniac, eating like a bodybuilder, looking like a winner!
To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

borostu82

well best of luck too you for your show. i get paranoid sometimes while dieting sometimes i look at myself and i ook like i have lost nothing (even tho i have) and other times i think its all coming together nicely

Pscarbs i forgot to ask why do i need to cut fruit out? i have ammended my diet and taken out the fruit and not counted for the veg and also add the oats before training as suggested.

__________________
PB's DL: 220 BP: 140 S: 230
14%bf 106kgs

Pscarb

fruits are full of fructose in the whole which is a simple sugar yes they fill liver glycogen before muscle glycogen but still they are simple sugars and ones i don't think should be in a diet for losing weight

__________________

borostu82

thanks Pscarbs your the man! i wont be eating fruit again till after my show. would you have a look at my diet when i have chance to post the amended parts please and see what you think.

__________________
PB's DL: 220 BP: 140 S: 230
14%bf 106kgs

Pscarb

yes mate

__________________

Greekgoddess

If only everyone was as helpful as PSCarb!

All the best with your show Borostu. I dropped the fruit some time ago,in particular because it causes me to bloat then I think the body fat is not going. I need to see the difference.

I also go by the mirror and the fit of my clothes rather than the scales. I think the BF scales can be affected by levels of hydration, which in this heat is up and down like a yo yo. I am drinking loads of water at the moment as it is 40 in the shade with 80 percent humidity. Breaking a sweat in the gym is not a problem!

__________________
Training like a maniac, eating like a bodybuilder, looking like a winner!
To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

borostu82

Pscarbs could you have a look see what you think please. I'm still working out my High carb day but the figures will be around p300 c350 f50

med carb day

meal 1 oats 75g, 4 eggs



meal 2 cottage cheese 250g, whey 2 scp



meal 3 chicken 200g, basmati rice 100g, sweet spuds 200g, chopped broc 100g



meal 4 (pre work out) whey 1 scp, oats 50g



meal 5 (post work out) whey 2scp



meal 6 salmon 200g, , salad 100g



meal 7 casein

Total Protein 307, Carbs 256, Fat 69

























low carb day

meal 1 oats 75g, 6 eggs



meal 2 cottage cheese 300g, natty PB 1tbsp, 1scp whey



meal 3 extra lean mince 200g, basmati rice 50g, chopped broc 100g, oilve oil 1tbsp



meal 4 natty PB 1 tbsp, whey 1scp, oats 50g



meal 5, whey 2scps, mixed nuts 100g,



meal 6 salmon 200g, salad 100g



meal 7 casein 1scp

Total Protein 301.2, Carbs 158, Fat 97

i do cardio

monday- am 30 mins pm 45 mins
tuesday- am 30 mins pm 45mins
wednesday-am 30 mins pm 45mins
friday- pm 30mins

I'm 13 weeks out from the show at them mo.

cheers

stu

__________________
PB's DL: 220 BP: 140 S: 230
14%bf 106kgs

Pscarb

meal 1 oats 75g, 4 eggs add 25g of oats here and 4 egg whites

meal 2 cottage cheese 250g, whey 2 scp add 200g spuds to this meal

meal 3 chicken 200g, basmati rice 100g, sweet spuds 200g, chopped broc 100g - remove 200g of spuds from this meal only have 80g rice

meal 4 (pre work out) whey 1 scp, oats 50g

meal 5 (post work out) whey 2scp - add 50g peanut butter to this drink

meal 6 salmon 200g, , salad 100g - no need to weigh salad or veg as they are negative calories

meal 7 casein

low carb day

meal 1 oats 75g, 6 eggs

meal 2 cottage cheese 300g, natty PB 1tbsp, 1scp whey

meal 3 extra lean mince 200g, basmati rice 50g, chopped broc 100g, oilve oil 1tbsp

meal 4 natty PB 1 tbsp, whey 1scp, oats 50g - remove oats from here

meal 5, whey 2scps, mixed nuts 100g,

meal 6 salmon 200g, salad 100g

meal 7 casein 1scp

Total Protein 301.2, Carbs 158, Fat 97

as said in red above you do not need to weigh salad or veg, eat all your carbs in the first meals of the day don't skip a carb meal just to eat carbs later in the day.make sure you have low days on training days not just medium days as this will speed up the fat loss.

__________________

borostu82

thanks pscarbs your a star.

i only train on my low days at the mo pscarbs. i'll work the totals out are re post the totals. i'm having trouble with my carb day i'll post it up and see if you can give a bit of help.

cheers

stu

__________________
PB's DL: 220 BP: 140 S: 230
14%bf 106kgs

borostu82

Hi Pscarbs i need to add about 70gs of carbs somewhere on my high day would you be able to help. i have also re posted my med and low day with the changes you suggested and i have worked the totals out

high carb day

meal 1 oats 100g, 4 whole eggs

meal 2 cottage cheese 300g, whey 2 scps, sweet spuds 300g

meal 3 chicken 200g, cous cous 100g, chopped broc, sweet spuds 300g


meal 4 (pre work out), whey 2scps, oats 100gs

meal 5 (post work out) whey


meal 6 tuna 1 tin, salad


meal 7 casein 1scp

Totals Protein 277, Carb's 271, Fats 49





















med carb day

meal 1 oats 100g, 4 eggs whole, 4 egg whites


meal 2 cottage cheese 300,whey 2scp, sweet spuds 200g


meal 3 chicken 200g, basmati rice 80g, chopped broc


meal 4 (pre work out) whey 1 scp, oats 50g


meal 5 (post work out) whey 2scp, natty PB 50g


meal 6 salmon 200g, salad


meal 7 casein

Total Protein 286.3, Carb’s 256, Fats 51
This is not including the 4 egg whites



















low carb day

meal 1 oats 75g, 6 eggs


meal 2 cottage cheese 300g, natty PB 1tbsp, 1scp whey


meal 3 extra lean mince 200g, basmati rice 50g, chopped broc, oilve oil 1tbsp


meal 4 natty PB 1 tbsp, whey 1scp


meal 5, whey 2scps, mixed nuts 100g


meal 6 salmon 200g, salad 100g


meal 7 casein 1scp

Total Protein 292.2, Carbs 123.5, Fat 95.3

thanks for all your help so far

cheers

Stu

__________________
PB's DL: 220 BP: 140 S: 230
14%bf 106kgs

Pscarb

that is not a high day mate a high day is normally one day at the weekend and it is preceded and followed by a low day, aim for 500g+ a cheat meal

__________________

borostu82

i know its not a high day lol i have a large stomach so i can handle big portions i was looking for some advice on how to boost the carbs with out increasing fats and protein by much i was using fruit as carbs before so i had the carbs up around 350 plus cheat meal

does it matter if i have carbs later on in the day?

i dont train on my high day so i can drop the pre and post and bang in another meal. sometimes i have to train on my med day but not often due to shift work.

i have ammended this now now where do i stick the cheat meal lol

high carb day

meal 1 oats 100g, 4 whole eggs

meal 2 cottage cheese 300g, whey 2 scps oats 50g, sweet spuds 300g

meal 3 chicken 200g, cous cous 100g, chopped broc, sweet spuds 300g

meal 4extra lean mince 200g, basmati rice 100g, 300g sweet spuds, chopped broc

meal 5 tuna 1 tin, salad

meal 7 casein 1scp

Total Protein 301.8, Carbs 485, Fats 53.1

__________________
PB's DL: 220 BP: 140 S: 230
14%bf 106kgs