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heathj
05-26-2003, 02:59 PM
What do you think? I got 3 weeks left of cutting but will probably extend it another month or whatever need be.

meal 1 - protein bar (31g pro/8g fat/20g carb/280 cals)
meal 2 - turkey sandwich w/ 1/2 cup of cottage cheese (36g pro/2g fat/24g carb/258 cals)
meal 3 - turkey sandwich w/ one tbsp peanut butter (28g pro/8g fat/23g carb/276 cals)
postworkout - 40g protein, 5g creatine (160 cals)
meal 4 - 1 can of tuna w/ one tbsp peanut butter (41g pro/10g fat/3g carb/266 cals)
meal 5 - protein bar (31g pro/8g fat/20g carb/280 cals)
meal 6 - 4 eggs w/ one cup of cottage cheese (54g pro/24g fat/8g carb/464 cals)

+3g cod liver oil

1843 (221g pro/63g fat/98g carb) - non lifting
2003 (261g pro/63g fat/98g carb) - lifting

GhettoSmurf
05-26-2003, 03:33 PM
is there a reason for having the protein bar in the morning? i mean, IMO your diet looks fine. I like to try to avoid protein bars and stuff, so for meal 1 i'd probably have like a whole egg and some whites along with some oatmeal. but that's really it. nice job :)

also, maybe i'd try to have some simple sugars in my post-workout shake. but that's just me ;)

Behemoth
05-26-2003, 03:34 PM
:eek:


190lbs and your eating 1800-2000 calories????????

heathj
05-26-2003, 03:47 PM
Yeah **** carbs post-workout...

I live in the ****ing dorms so there's not much choice for some ****...protein bar in morning, cause I can't eat anything else. I can't eat at the cafeteria until 11am.

GhettoSmurf
05-26-2003, 06:03 PM
well then from what it sounds like your diet is good IMO. are you sure the calories arnt TOO low like behemoth said?

Ironman8
05-26-2003, 06:36 PM
Heath, why not decrease carbs and increase fat to boost your calories up?

GhettoSmurf
05-26-2003, 07:43 PM
Originally posted by Ironman8
Heath, why not decrease carbs and increase fat to boost your calories up?

why would he want to increase his calories? ive been following his journal and IMO he knows what he's doing. remember everyone is different.

heathj
05-26-2003, 07:47 PM
That tweaked diet I have actually raised my calories a little bit. Raised fat considerably. I have been maintaining almost all my muscle, but I have lost more on my chest than I wanted too, which is why I'm changing stuff around, hopefully it'll work.

Ironman8
05-26-2003, 07:47 PM
Oh. I thought his cals were too low. But, if it works for him, I guess it's fine :)

bradley
05-27-2003, 02:20 AM
Originally posted by heathj
That tweaked diet I have actually raised my calories a little bit. Raised fat considerably. I have been maintaining almost all my muscle, but I have lost more on my chest than I wanted too, which is why I'm changing stuff around, hopefully it'll work.

Are you refeeding periodically?

heathj
05-27-2003, 12:06 PM
Umm...yeah, but more of a cheat day then a refeed (once a week). Except this last weekend was just insane...4 days completely off my diet.

bradley
05-27-2003, 02:00 PM
Originally posted by heathj
Umm...yeah, but more of a cheat day then a refeed (once a week). Except this last weekend was just insane...4 days completely off my diet.

Yeah either one will work but a planned refeed might allow you to reach your goal a bit faster, but not as fun;)

heathj
05-27-2003, 04:47 PM
Refeed eh? Well, usually on cheat days my protein is pretty low and carbs and fat are fairly high...but I'll look more into refeeds. Thanks foo :)

Ironman8
05-27-2003, 05:42 PM
http://www.theministryoffitness.com/mof/library/articles/article18.htm

Heath, here's a good article on refeeds :)

heathj
05-27-2003, 06:26 PM
So for a refeed day I would want to take in about 400-500g carbs and about 50g fat and 50g protein, or so?

GhettoSmurf
05-27-2003, 07:36 PM
Originally posted by heathj
So for a refeed day I would want to take in about 400-500g carbs and about 50g fat and 50g protein, or so?

i know for refeeds (at least refeeds that involve a keto-diet) recommend keeping protein the same, having high calories, and having minimal fat for a refeed

bradley
05-28-2003, 02:55 AM
Originally posted by heathj
So for a refeed day I would want to take in about 400-500g carbs and about 50g fat and 50g protein, or so?

You would still want to take in about 1g of protein per lb. of bw, minimal fat (15% or less), and then fill in the rest of your daily cals with carbs.

You will want to eat over maintenance calories and the article Ironman8 posted recommends multiplying your maintenance calories by 1.1-1.2, but I would just recommend making sure that you are over maintenance cals and not really worry about eating an exact amount.

Also don't forget to get in some EFA's at some point during the day.

I would probably start the refeed after a workout and then go from there. Most people start with simple carbs and towards the end of the refeed begin swithing over to complex carbs

heathj
05-28-2003, 12:23 PM
So your suggesting I start after a workout on Friday or so and go for 24 hours? So start at like 6pm on a fri and end 6pm sat? That article suggests a refeed once every four days. That seems quite often to me.

Behemoth
05-28-2003, 01:37 PM
It depends on how lean you are. From what I've read, most people start needed to incorporate them at ~around~ 14%, usually about once per week. Then as you get progressivly leaner, the need for them to be more frequent is there. And getting to 8% and less I think most people would agree to refeed once every 3-4 days.

bradley
05-28-2003, 01:55 PM
Originally posted by heathj
So your suggesting I start after a workout on Friday or so and go for 24 hours? So start at like 6pm on a fri and end 6pm sat? That article suggests a refeed once every four days. That seems quite often to me.

Starting out I wouldn't recommend refeeding but maybe once a week. There are many factors, other than bf, that go into determining when to refeed such as: degree of caloric deficit when dieting and also the way you feel when dieting. You are going to get hungry when cutting sometime along the way but when you get an overwhelming desire for food and just want to binge then this is another good sign that you need to refeed.

If you have been losing weight with your current diet then I think once a week would be fine, and I would suggest start the refeed on Saturday morning after a workout and just continue it throughout the day on Saturday. I personally would rather have the refeed all on one day as opposed to breaking it up. I find that once I start having a large amount of carbs it is tough to taper them off. I would rather just go to sleep:)

heathj
05-28-2003, 02:05 PM
Yeah I have been losing weight off my current diet, and I want to continue eating a strict diet throughout summer. I figure it will take me quite a while to get sub 10%, but I want too definitely get below that. I may stick with these calories throughout summer, or maybe halfway through raise them a bit, I'm not sure. I can usually withstand not having a cheat day or refeed day for about seven days, so once a week should be good then. Thanks for the help.

heathj
05-30-2003, 07:03 PM
This is what I'm looking at for my refeed day...how's it look?

Meal 1 - 2 bowls cereal, 1 waffle (syrup), protein shake, 2g cod liver oil
Meal 2 - 6" turkey sub with wheat bread
Meal 3 - 2 bowls cereal (more complex carbs...oat bran, etc.), protein bar
Meal 4 - 6" turkey sub with wheat bread, 1g cod liver oil
Meal 5 - 1 can of tuna, 1/2 cup oatmeal
Meal 6 - Protein shake

~191g protein(32%)/~31g fat(11%)/~347g carbs(57%)/2431 cals

Look good?

GhettoSmurf
05-30-2003, 07:35 PM
i know that on a keto-diet refeed people try to keep fat as LOW as possible. but all-in-all i think it looks good.

GhettoSmurf
05-30-2003, 07:35 PM
btw- what kind of cereal is it? ;) (just curious)

heathj
05-30-2003, 07:40 PM
Umm...at the cafeteria they got like 8 different kinds. Usually they have captain crunch, crunch 'n berries, cinnamon toast crunch, oat bran, apple jacks, lucky charms, fruit loops or frosted flakes...They often change the cereal around though.

Bradley told me to keep it under 15% and it's at 11%..so, yeah.

GhettoSmurf
05-30-2003, 07:48 PM
well then i'd go with what bradley suggests. he knows his stuff ;)

Behemoth
05-30-2003, 07:51 PM
In relation to your regular diet, I'd say your refeed looks very good. I still can't understand how you can survive on eating 1800cals at 190. I'm dieting on 2400non, 2600 w/o days at a weight of 170lbs. We're all different I guess...

BTW, I did the math your calories work out to about 9.5 x BW. Now I know formulas like this are generic... but 9.5?!?!?:eek:

heathj
05-30-2003, 07:59 PM
Whatever dude..it's working so I ain't complaining. It isn't hard to stick to it. I just spread meals throughout the day. Once you get used to a diet it's just routine.

Behemoth
05-30-2003, 08:16 PM
Sorry. I didn't mean to start something. I was just trying to make sure.

Anyhow, how long you been dieting now, and how are the results coming?

heathj
05-30-2003, 08:30 PM
You didn't start anything.

Results? I started April 1 at ~214 @ 15.5% bodyfat. Now I'm at 201 @ 11.6% bodyfat.

Behemoth
05-30-2003, 08:36 PM
Well then don't listen to mee, because that's VERY good dieting if all measurements are taken correctly. That's 13lbs lost with 3.9% bodyfat dropped.

heathj
05-30-2003, 08:38 PM
Thank you. I work hard. I would have a much better diet and probably have had even a more successful cut if I had not been in the dorms having to deal with this crappy fattening food.

Behemoth
05-30-2003, 08:39 PM
How long we goona keep doing this? I swear I'm on IM.

bradley
05-31-2003, 04:32 AM
Originally posted by heathj
Umm...at the cafeteria they got like 8 different kinds. Usually they have captain crunch, crunch 'n berries, cinnamon toast crunch, oat bran, apple jacks, lucky charms, fruit loops or frosted flakes...They often change the cereal around though.


Looks like a nice selection of refeed cereals:D

check your PM:)