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View Full Version : Clean diet?.... or just garbage?!....



BigJeepNate
06-30-2004, 09:22 AM
Just wondering, Here is a link to my recently made fitday journal
on the foods I've been eating. I always hear "clean diet" even when
it comes to bulking. I don't eat fast food or any junk. I dont take protein shakes that often because it shows that I get around 300g a day on average so is there any need to?
If you could just take a look at the last week or so paying attention
to my calories and protien intake ect... and let me know what I can do to improve. I am trying to gain muscle mass and have around 7% BF right now. I seem to be in a slump and can't gain anymore since 3 months ago! SO i am trying to get my diet in check now.Thanks in advance.

http://www.fitday.com/WebFit/PublicJournals.html?Owner=NATEJEEP

Paul Stagg
06-30-2004, 09:39 AM
Assuming the amounts are correct, it looks OK.

There are a couple of things that stand out - first, if you really are at 7%, you are going to struggle to maintain that AND gain muscular weight. Second, if you've been stagnant for 3 months, there is clearly something wrong with your training and or diet, and I'd guess it's your diet. Given the fitday stuff looks like it should be working, make sure the data is correct.

To be honest, you might just be better off eating a little junk. :)

geoffgarcia
06-30-2004, 09:43 AM
you gotta tighten your diet if you wanna make any real gains or losses IMHO
Keep ur calories within a 250 calorie range every day

For ease of reading for everyone else:
Date: Calories_Fat_Carbs_Protein
6/24: 4339_108_608_252
6/25: 3270_124_351_211
6/26: 2211_119_157_135
6/27: 3287_167_301_157
6/28: 3775_126_463_206
6/29: 3567_70_437_310
6/30: 2282_40_224_254

Vido
06-30-2004, 10:22 AM
you gotta tighten your diet if you wanna make any real gains or losses IMHO
Keep ur calories within a 250 calorie range every day

For ease of reading for everyone else:
Date: Calories_Fat_Carbs_Protein
6/24: 4339_108_608_252
6/25: 3270_124_351_211
6/26: 2211_119_157_135
6/27: 3287_167_301_157
6/28: 3775_126_463_206
6/29: 3567_70_437_310
6/30: 2282_40_224_254

Calorie cycling is actually probably more effective than keeping cals constant. I'm not saying this guy is intentionally doing that, but there's nothing wrong it either.

geoffgarcia
06-30-2004, 10:25 AM
Calorie cycling is actually probably more effective than keeping cals constant. there's nothing wrong with it.
more effective at what?
everything I've read indicates its effective at putting on fat, but thats about it...(refeeds and carb cycling aside)

BigJeepNate
06-30-2004, 11:19 AM
Hey, thaks for the replies so far.
I am not sure what is better, calorie cycling or constants but I read
somewhere that for someone trying to gain wait and tend to be a very hard gainer
that I should strive for 3500 calories a day. So thats what I am aiming for.
I am also only 18 and I assume my matabolism is insanely fast because now
I eat like 5-6 meals a day if I can stomach it and still am having trouble
gaining.

geoffgarcia
06-30-2004, 11:30 AM
I am also only 18 and I assume my matabolism is insanely fastits really pretty simple...if ur not gaining at 3500 then take 4k if not 4k then do 4.5k
most of us bulk at 3800+ calories, so if ur not gaining at 3500 don't blame it on an insnely fast metabolism...insanely fast would be if u don't gain at 4.5k calories and only weighing 150 pounds.
Also 1 good day at 3500 calories + 1 bad day at 2200 calories = an average of 2800 calories = 2 bad days...IMHO

BigJeepNate
06-30-2004, 11:33 AM
oh yeah, and as far as accuacy goes, I try to be as accurate as possible.
I look for the food I eat on fitday's listings and if it is not there I'll estimate
how much of each substance is in the food by itself and add it. That might
through it off a slight bit, but not too much I'd hope.
(Example: A subway foot long chicken taryiaki, it isn't in the fitday list's
so I just put down all the toppings and ingrediants seperatly and try to guess
as to how much of a cup of each item is in the sub.)
So I'm confused, I get alot of protien and caleries but still no weight gain, fat nor muscle.... I know this isn't the routine forum, but maybe this will help.
Day1 - Chest, Abs
Day2 - Back, Shoulders, Traps
Day3 - Legs, Abs, some cardio
day4 - Arms
Day5-7 - Rest
Just this week I have started to change that up to see if thats the problem.
It will look like this for a little bit now:
Day1-Back, Shoulders, Traps
Day2-Chest, Abs
Day3-Rest
Day4-Legs, Abs, light cardio
Day5-Arms
Day6-Rest
Day7-Rest or start over again depending on how I feel.

BigJeepNate
06-30-2004, 11:35 AM
Ok, thanks, Ill try even higher calorie intakes. see what happens then.

Vido
06-30-2004, 05:17 PM
more effective at what?
everything I've read indicates its effective at putting on fat, but thats about it...(refeeds and carb cycling aside)

Assuming protein and fat are kept constant, which for all intents and purposes they should be (because you need a certain amount of protein and EFA's), calorie cycling IS EQUIVALENT TO carb cycling. When you go from a high carb day to a low carb day to a medium carb day and back again, what are you doing? Cycling calories.