I use a 2700 cals diet , thats 500 cals less then i should get when i calculated it , i weight +- 220pounds(100kg) i should get rid of another 300 cals so my weight gonna drop?
but now , every day when i hit the balance , it keeps going up , i gained like 2-3 pounds in 2 days , it really sux cuz i wanne loose weight , i cant be 2-3 pounds mass added in 2 days wright ? i assume its all fat i gained
I find it also hard to get my proteins , is there any substitute for tuna and stuff ?
All the chicken and turkey is also expensive , it have to eat like 400gr meat/day.
Im also taking creatine , for this week 3*5 grm
im working out 3 times a week , every workout day also 30 mins cardio (not so intense cuz im afraid i would then burn muscle and proteine instead of fat)
this is what i eated yesterday , hope you people can give some comment:
30gr cornflakes + 125ml milk
1 glass orange juice
6 glases of low fat milk
1 cup carrots
185gr chicken breast
1/2 bar chocolate (easter egg)
1 whey proteine shake (1/2l)
1 pack prepackeged chicken in slices (150gr)
2 slices diet cheese (40gr)
3 egg whites
4 slices brown bread
1 "petite gervais" 100gr (some cheese with yoghurt that is )
1 little proteine bar
total of 320gr carbs , 232gr proteine and 50gr fat
is this a bad diet or not ? do i have to cut in the carbs ? if yes , how ?how comes i gain weight instead of loosing ? need less cals ?
Thanks for the great support dudes !
Last edited by Davy; 04-02-2002 at 02:40 AM.
it's most likely water from all those freakin carbs.
cut your carbs down lower, and increase your fat intake.
switch from starchty, grainy sugary carbs to more fibrous fruits and vegetables.
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write everything down, if it seems that u gain weight on a calorie restriction diet. psychologically speaking, ppl overexaggerate their cals when bulking, and underestimate their cals while cutting (there was a lab test on this, but it was for pyschology not bodybuilding...)
anyway, it looks likethere's too much carbs, that's al i can say
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Cut out some carbs, up the protein and the fat a bit. Do like trys said, better carb shoices. Prob want to clean up your fat choices as well. Use olive/walnut oils for most of your fat, eggs are good as well.
So i would try droping the carbs by 100g and then up your protein by 50g and add 20g fat. See how that works. Oh ya and weigh yourself on a WEEKLY basis, not every day. Then adjust your cals from there.
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I'm leaning-out also and have lost about 10 lbs. in 6 weeks. (from 218 to 208 as of yesterday)
I started at 4000 calories p/day and have dwindled down to 2500 as of this week. I've managed to cut primarily carbs. and maintain a 40p/20f/40c breakdown.
Strength is still there, but the endurance has suffered a bit, as would be expected.
I strength train 3 x weekly (chest,shoulders, tri & back, bi's & legs) and do cardio the other 3 days, with one day of doing nothing but relaxing.
Here's a sample of a day I'm using:
20g oatmeal, 1 oz raisin, 8 oz n/f milk, 1 whole egg, 1 slice n/f cheese, 4 strips turkey bacon, 1 tsp. olive oil.
3 oz turkey breast, 8 oz n/f yogurt, 14g peanuts, 1 slice n/f cheese
4 oz 96% lean beef italian meatballs, 1 slice n/f cheese, 16 oz. chicken noodle soup (Progresso)
PM - same as AM
Post w/o -
8 oz cranberry-grape juice w/30g whey protein
150g chicken breast (marinated to give flavor), 50g fresh corn, .5tsp. light margarine, 12 oz n/f milk
Late PM -
8 oz n/f milk, 1 whole egg, 30g whey protein (make into shake)
I'm doing this from memory, but this is relatively accurate.
Hope this helps.
Last edited by MRJ; 04-02-2002 at 10:43 AM.
Thank you all for the support
I'll defenitly try these guidelines , i'll keep you guys updated of how i'm doing
I post here what im eating today , maybe someone can give remarks on it if needed , its just the meals im having at work , last one is 1 hour before i hit the gym
30gr cornflakes + 125ml milk
1 glass milk + 5mg creatine
1 glass milk
2 slices low fat cheese
100gr bastami rice
155gr chicken breast
3 egg whites
1/2 medium onion
30Gr whey proteine powder + 450ml milk
total cals = 1571 (22gr fat , 212 carbs , 135 proteine)
that means i got like +- 1100 cals left for supper and evening
i like to take most of the remaining cals for supper , otherwhise it will be to much for the evening and most of it will be stored as fat
now the difficult part is , getting so much calls in without getting hugh loads carbs , cuz low carb food is mostely also low calories , cant eat another 300gr chicken breast for supper (costs me too much $$$)
any suggestions on it ?
another question also : when im counting calories from rice , like i get 100gr of rice in a meal , they mean its like .... cals for the rice when its uncooked or are that the cals when it prepared
so uncooked you get like 100gr , but when its prepared and then you weight it , it became +-300gr
Who can tell me that ?
greetings to all
Last edited by Davy; 04-03-2002 at 03:36 AM.
anyone can gimme some comment on it pls ?