I have been on a recomp diet for the past 3 weeks and wanted to post it here for you all to critique. I started at around 174/175 and am 170 right now (3wks later). I workout around 6 times per week, all weights - the only cardio I do is on the weekend and is usually mtn biking. BF is probably 16-17%
Egg Whites, Oatmeal, Cheese
Yogurt, Scivation Quake
Turkey, Mayo, Bread, Carrots, Post-Workout (Core PWO)
Whey Shake, Peanut Butter Sandwich
WW Pasta, XLean Ground Beef, Broccoli
2x Protein Shake
Last edited by St34lth; 05-20-2010 at 08:17 AM.
Whey Shake, Peanut Butter (no bread)
WW Pasta, XLean Ground Beef
Dinner 2 (7:30)
7 egg whites / 1 whole egg w/ salsa or minimal ketchup, broccoli or spinach
2x Protein Shake
shift more carbs earlier in the day (e.g. before your workout)
Last edited by dirtyd; 05-20-2010 at 11:34 AM.
It's hard for me to assess your program based on the aforementioned information. I would suggest you keep plugging away if the program is working and make adjustments based on the feedback you receive from your progress check-ins.
moving the pasta meal up 2 hours will put your last high-carb meal 5 hours from bed time. this will help a lot with your fat loss
adding broccoli or some greens to your 730 will give you some carbs - the slowest possible ones to minimize any insulin response during the evening right before bed.
Ideally during sleep you will have enough protein in your system for muscle repair but will be burning fat for energy.
My changes were just slight mods to your original diet with the inclusion of some eggs b/c you will be hungry b/t 530 and 1030 and some protein here would be a good addition
our thoughts? what are YOUR thoughts.
you've said it has been 3 weeks that you've been on this diet... how is it working thus far for you?
somewhat what I eat...
It's not bad advice because there's something wrong with the advice itself per se. It's bad because in your inital post you didn't say you were or weren't happy with how things were going. For all this guy knows you could be achieving your goals just fine on it, so why suggest a change? Don't.
Initially I really like your diet portion. And if you're looking to get gradually leaner and not full out bulk or cut then your macros IMO are excellent (ratio wise). This is, however given the fact that calorically they fall into the right range for the goals you want to achieve. You've lost 4-5lbs over 3 weeks. Thats a very solid rate to lose. And assuming you didn't lose strength and/or have no other indicators of muscle loss I would by all means keep doing what you're doing.
Far too often advice is given to change things around just so people can sound smart. They say do this here or do that there. Don't eat too many carbs, or don't carbs past X-o'clock. Sure, some of these recommendations have merit on paper. But it all boils down to what works consistently for you. For example, I'm currently consuming 2120 total grams of carbs per week and getting ripped on it. And regularly eat a high carbohydrate meal at my last meal (as in 50-70grams within an hour of bed).
So. Back to you, your weightloss numbers are obviously indicative of a change in your body. I personally would stay consistent with what you're doing for a a while longer so you can know for sure that if what you're doing is indeed working. Don't changes things on a whim or a few bad days or you'll get nowhere.
Goodluck and stay focused bro!
Last edited by Behemoth; 05-28-2010 at 05:05 PM.
accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111
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