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Chunk.
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2,182 Posts
This is quite extreme in terms of calories. But im only about 12.5 stone at 5'8". Put on some fat after repeated injuries this year - didn't train for 6 months.

I got this idea from reading Elligton Darden's "The new High Intensity Training" book. He actually suggests as low as 1,500 cals per day for the first 2 weeks of HIT to lose excess body fat. Im not doing HIT at the moment though - more 5x5.

Hes also a proponent of the less cals rather than less carbs idea of dieting and even suggests that in a regular BBing diet carbs should equate to around 50% of calls, protein around 30-40% and fats 10-20%. EDIT: He actually believes 10-20% protein, 20-30% fats and 60-70% Carbs, although my diet falls more into the former.

This is a diet I plan to adhere to for the next month (did it earlier in the year with relative success). I will be training every 4 days full body (not legs for another two weeks due to torn ankle ligaments).

Meals to select from

Toast and Eggs

2 Poached Eggs - Calories 180cals, Protein 14g, fats 14g (4g saturated), 0g carbs

2 slices wholemeal toast, Calories 180, Protein 8g, fats 2gs, carbs 32g (1.4g saturated)

Calories 360

Protein 24g

Fats 16gs (5.4g saturated)

Carbs 32g

Sometimes a couple of more eggs - omelette instead

Chicken and Rice

150g Rice (Basmati) Calories 200, protein 4.2gs, fats 3.6g (1.7g saturated),

carbs 36g

100gs of Chicken (roughly one breast) calories 106, protein 24g, fat1g, carbs 0g

Calories 306

Protein 28.2g,

Fats 4.6g (1.7g saturated)

Carbs 36g

Rice and Lean Mince

150g Rice (Basmati) Calories 200, protein 4.2gs, fats 3.6g (1.7g saturated)

Carbs 36g

100g Lean Mince, calories 169, protein roughly 20g, fat 10g (4g saturated)

Calories 369

Protein 25g

Fats 10g (saturated 4g)

Carbs 36g

Chicken Sandwich

2 slices wholemeal toast, Calories 180, Protein 8g, fats 2gs (1.4 saturated), carbs 32g

100gs of Chicken (roughly one breast) calories 106, protein 24g, fat1g, carbs 0g

Some light mayonnaise

Calories 450

Protein 32g

Fat 6g

Carbs 32g

Traning day diet




Breakfast

Toast and Eggs

Calories 360

Protein 24g

Fats 16gs (5.4g saturated)

Carbs 32g

Multivit

2 Fish oil

Gloucosamine

Calcium

Sometimes a couple of more eggs - omelette instead

Meal 2

Chicken and Rice

Calories 306

Protein 28.2g,

Fats 4.6g (1.7g saturated)

Carbs 36g


Train

Meal 3

Chicken and Rice

Calories 306

Protein 28.2g,

Fats 4.6g (1.7g saturated)

Carbs 36g

Meal 4

Chicken and (light) mayo sandwich

Calories 450

Protein 32g

Fat 6g

Carbs 32g

2 Fish oil

Meal 5

Chicken and Rice

Calories 306

Protein 28.2g,

Fats 4.6g (1.7g saturated)

Carbs 36g

2 Fish oils

Gloucosamine

Calcium

Calories 1700 (1728)

Protein 140.6g

Carbs 172g

Fats 35.8g

Of which Sat Fats - roughly 12-15gs

Bit repetative but not doing this forever. Chicken and rice will be exchanged one meal a day for the above Lean beef/turkey mince and rice. Im dairy intolerant also.

Also I used to take EAA with Dextrose PWO. Now instead I have a proper meal 30-60 mins PWO with protein and a low GI carb - e.g. chicken and rice.


Non- Training days


688 cals from carbs 44%

562 cals from Protein 36%

322 cals from fats 20%

1572 cals


Training days


908 cal from carbs 51%

562 cals from Protein 31%

322 cals from fats 18%

1792 cals
 

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Chunk.
Joined
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2,182 Posts
Discussion Starter · #6 ·
joe.b said:
seems good to me mate,surely the prove is in the pudding,if it works then happy days:thumbup1

run it for a few weeks and see how it goes mate

not much help but at least its a response:)
Cheers, dude. It worked okay earlier in the year (I think). But not sure if it needs tweeked or I might be making some major boo boo somewhere in there.
 

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Chunk.
Joined
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2,182 Posts
Discussion Starter · #7 ·
Heineken said:
I could not manage on that amount of food! I'm cutting at the moment and 2500 is a real struggle!
You'd be suprised - I think its the carbs that make it filling. Never less than 40% of my cals are coming from them, and over 50% on traning days.
 

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longing for the 80s
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1,124 Posts
i went down to 2000 cals daily on keto and had no energy issues at all,it was only when i dropped carbs after 4.pm or low carbed that i found myself tired early evenings
 

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Chunk.
Joined
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2,182 Posts
Discussion Starter · #9 ·
Going on this kind of idea (not cutting on the carbs). Would I be better off leaing the wholemeal toast out if I was to have an omelette an hour before bed?

Or a chicken/mince and rice be a bad idea at this time?
 

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Lift, Eat, Rest, Repeat.
Joined
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1,057 Posts
I did a similar low calories diet but was based on only 1300 calories, I went from 89kg to 75kg based on about 2-3lbs a week, my height is 5ft10

I am pretty convinced I lost allot of muscle though this was before I really learnt much

about nutrition and didn't eat enough protein at the time in retrospect was kind of disappointed that even after losing 30lbs of weight still had body fat of 16%ish.

Now I am cutting on 2000 calories a day and trying to go by the mirror instead of scales.

And trying to go with high protein good fats medium carbs method.
 
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