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Thread: not losing bodyfat... little help?

  1. #1
    ʞǝudopnpǝ LoneJeeper's Avatar
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    not losing bodyfat... little help?

    Here's my typical eating schedule.

    7:30 -> Protein Shake with non-fat milk, 1 cup rolled oatmeal blended with it and coffee... and a multivitamin

    10:00 -> Creatine/Dextrose

    12:00 -> weightroom

    1:30 -> PWO shake, non-fat milk

    3 Occasional (!) snack, usually granola bar, sometimes whatevers edible.

    4:30 -> High-protein snack. Usually fish/chicken/beef

    6-ish -> train MMA, twice a week usually opposite weightroom...varying intensity, i sorta count it as cardio

    8:30 -> supper, veggies, carbs, protein.

    10:00 -> pre-bedtime snack, usually Cottage Cheese, occasional(!) ice cream.

    my meals are spaced weird because of work. From past threads, I know it's a problem, but in my particular situation, I don't have much time for food prep, either at home or work.

    I'm happy with my lift numbers (still going up!) , but I'd like to be in the 230lb range. I haven't yet started to log in fitday, but have used it to see what the breakdown is like, and I'm lacking proteins, for a 1g/lb ratio.

    My job is quite stressful, and I've gained most of the bodyfat since getting hired there, but part of it is attributed to quitting chewing (but it has been 3 years)

    what needs tweaking?

    thanks folks, you're a tremendous resource.

    kd

    ps. (!) = cheat day.
    6'3" 270#
    Deadlift 505x2 8/1/2010
    Squat 435x1 7/13/2010
    Bench Press 325x1 8/12/2010

  2. #2
    Senior Member dissipate's Avatar
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    put something up on fitday.com and paste the link

  3. #3
    ʞǝudopnpǝ LoneJeeper's Avatar
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    you want like a few days worth? or a typical day ?

    kd
    6'3" 270#
    Deadlift 505x2 8/1/2010
    Squat 435x1 7/13/2010
    Bench Press 325x1 8/12/2010

  4. #4
    Senior Member dissipate's Avatar
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    hmm hmm a typical day should be fine if you eat like that most of the time

  5. #5
    ʞǝudopnpǝ LoneJeeper's Avatar
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    http://i3.photobucket.com/albums/y82...per/fitday.jpg

    I'd say this is typical, i usually have a veggie, either chicken breast, lean hamburger, or tuna/catfish/salmon, and some pasta/rice/potato for dinner.

    thanks alot.
    kd
    6'3" 270#
    Deadlift 505x2 8/1/2010
    Squat 435x1 7/13/2010
    Bench Press 325x1 8/12/2010

  6. #6
    ʞǝudopnpǝ LoneJeeper's Avatar
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    how exactly does one make that information public in fitday?

    kd
    6'3" 270#
    Deadlift 505x2 8/1/2010
    Squat 435x1 7/13/2010
    Bench Press 325x1 8/12/2010

  7. #7
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    if you weigh 275 and are only taking in 1425 you are way too low in calories. Your going to start losing muscle.

  8. #8
    ʞǝudopnpǝ LoneJeeper's Avatar
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    shouldn't I lose bodyfat first? I'm taking in enough protein.

    kd

    *edit*

    now that I look at the previous day, it's atypical, i forgot some stuff.

    here's what's on the menu for today.

    Last edited by LoneJeeper; 01-25-2006 at 08:59 AM.
    6'3" 270#
    Deadlift 505x2 8/1/2010
    Squat 435x1 7/13/2010
    Bench Press 325x1 8/12/2010

  9. #9
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    Look what we need to know are your maintanance cals(what you need to stay the same weight) then you deduct 500 or 10/20% off lift heavy keep your protein and fats up and you should aim for a pound a week to 2 pound a week and then you will loose fat its a slow process. if you weight 275 pound then 1400 cals is very very low and you will loose muscle
    my journal
    http://www.wannabebigforums.com/showthread.php?t=68545

    weight 202 - (bf around 14%)
    PR's
    Bench - 286
    deadlift - new pr on the 23/12/06 190 kilo (430 pound)
    squat - 264 ATF

    Goals

    200 pound at 10% bf by next summer

  10. #10
    Former Fatass Unreal's Avatar
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    Are you sure those numbers are accurate? Your not coating or cooking the fish or chicken with anything? No condiments on anything? I find when people be truely accurate with what they put in their mouth, its normally alot more cals then they think.
    Nick V

  11. #11
    Phatboy
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    Why the creatine and dextrose 2 hours before hitting the weights? Don't get me wrong, I think that carbs before workout are good, but I wouldn't go the high GI carb route until I was actually in the weight room or after. I would go more the route of a protein shake and an apple here.

    Also, I see that you have a couple of carb only snacks in there. I would find a way to increase the quality of the snacks and add lean protein to them.

    Also ditch the white pasta and go with the whole wheat varieties. At least you'll be getting some nutrients that way.

    The last thing I would do is get some healthy fats in there. Fish oil caps, and use olive oil on your veggies, etc.

    Good luck.

  12. #12
    ʞǝudopnpǝ LoneJeeper's Avatar
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    Quote Originally Posted by Unreal
    Are you sure those numbers are accurate? Your not coating or cooking the fish or chicken with anything? No condiments on anything? I find when people be truely accurate with what they put in their mouth, its normally alot more cals then they think.

    to be clear, the first post from fitday isn't a whole day, I had a can of tuna and some carrots, and a bunch more milk.... and forgot to include them. so that's bad data


    the second post is as accurate as Fitday will let me be. I grill the chicken with cajun spices, but a 'pinch of paprika' isn't in fitday. I cook the catfish with a spray of pam cooking spray. the veggies are frozen and get nuked.... the rice gets boiled with a shake or two of salt...
    6'3" 270#
    Deadlift 505x2 8/1/2010
    Squat 435x1 7/13/2010
    Bench Press 325x1 8/12/2010

  13. #13
    ʞǝudopnpǝ LoneJeeper's Avatar
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    Quote Originally Posted by phatmike
    Why the creatine and dextrose 2 hours before hitting the weights? Don't get me wrong, I think that carbs before workout are good, but I wouldn't go the high GI carb route until I was actually in the weight room or after. I would go more the route of a protein shake and an apple here.

    Also, I see that you have a couple of carb only snacks in there. I would find a way to increase the quality of the snacks and add lean protein to them.

    Also ditch the white pasta and go with the whole wheat varieties. At least you'll be getting some nutrients that way.

    The last thing I would do is get some healthy fats in there. Fish oil caps, and use olive oil on your veggies, etc.

    Good luck.
    it's my 10:00 break. i tolja times would be weird because of work. no food or drink of any sort in the server rooms. and if i'm not in there i'm 'not working'.

    i do get to surf the web in here tho. and it's a balmy 65degrees. brrr.

    kd
    6'3" 270#
    Deadlift 505x2 8/1/2010
    Squat 435x1 7/13/2010
    Bench Press 325x1 8/12/2010

  14. #14
    ʞǝudopnpǝ LoneJeeper's Avatar
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    I'm wondering, with the high-stress environment, odd eating schedule, if cortisol(-one?) is working against me. like i go to starvation mode, and food goes directly to stores, except for the small percentage of food i get to eat right... i don't really know, and I'm indebted to you folks for helping me out.

    kd
    6'3" 270#
    Deadlift 505x2 8/1/2010
    Squat 435x1 7/13/2010
    Bench Press 325x1 8/12/2010

  15. #15
    C.S.C.S. ddegroff's Avatar
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    Remember to lose body fat you need to create a caloric deficit. Meal timing is important around when you lift and such. Total cals is what you should be worring about.

  16. #16
    Phatboy
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    I guess what I am trying to tell you in regards to the 10 AM creatine dextrose combo, is just to switch that meal out to something more like a protein shake and an apple (or whatever).

    I don't think it serves you to spike insulin here, and to be honest, might make your workouts suffer (due to dropping blood sugar levels at the time of your workout).

    I would take your creatine/dex "meal" from 10AM and move it to during your workout. I would add some protein powder to it as well.

    I don't see how this would conflict with your schedule, as you said you have a 10AM break.

    Hopefully this is more clear.

  17. #17
    ʞǝudopnpǝ LoneJeeper's Avatar
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    I thought it was a time-based suggestion, not food-based. gotcha. so you're thinking more of a meal at 10:00.

    my thought process was to get the insulin/creatine sort of 'in there and ready to go'. Sound like you're suggesting to have it on my way to the gym? I'd give that a shot. I'm not sure i'd be able to swing adding protein powder to the mix, especially on a good leg day... but i'll try it once.

    thanks
    kd
    6'3" 270#
    Deadlift 505x2 8/1/2010
    Squat 435x1 7/13/2010
    Bench Press 325x1 8/12/2010

  18. #18
    C.S.C.S. ddegroff's Avatar
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    I take a protein/creatine/honey shake before all of my workouts (on the way to the gym). That seems like the best time to take it.

  19. #19
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    I spike with Dextrose post w/o with protein powder.

    Pre w/o I usually mix protein powder with juice and oats with a banana.

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  21. #21
    C.S.C.S. ddegroff's Avatar
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    hmmm the little lifter on my right shoulder says I should listen to you Built. But the one on the left loves the work outs I get know w/ the honey.

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