before I start my new diet...what do you guys think?

[Aries13]

Alright. I've enjoyed my week off and IM READY To start a new diet and training. Goals at this point are to maintain overall muscle mass and really cut up my lower body. I want to drop my overall BF%!!!!....

The diet I had made up is:
10-12 X weight(lbs) in calories-

1500-1800 calories

40% CHO/30% Protein/30% Fat

600-720 calories CHO..............150-180 grams CHO per day

450-540 calories Protein...........115-135 grams Protein per day

450-540 calories Fats...............50-60 grams Fat per day

Sample day:

Meal 1: 8egg whites, 1/2c oatmeal (splenda + cinnamon), 1small fruit
Meal 2: 6oz. FF Yogurt, 1c strawberries OR 1/2c cottage cheese + 1/2c-1c fruit
Meal 3: protein (yields 20-30g), carb serving (yield 20-30g carbs), green veggies ex... 5oz. Chicken breast,1L apple, 1c broccoli
Meal 4: 1oz. Almonds, 1 medium apple/fruit
Meal 5: 5-6oz. Fish/ protein source, 1c broccoli (green veggie source), small sweet potato(any complex carb source)
Meal 6: 1oz. Almonds (fat source...peanuts,NPB,cashews), 1scoop whey (yield 15g Protein-any source)

The problem is this... I asked my prof. this morning (he is a MD/PhD..all that junk in food nutrition-dietetics). He looked at the diet above and the first thing he said is that my carbs are too low and protein too high. He sudjested that I change it to 60% carbs, 20/20-P/F. I dont know what to think now. I looked at a lot of diets on here and almost everyone is doing 40/30/30. I thought I should try it.... but he knows his stuff so what now? Why am I so afraid of carbs anyway??? Could someone explain what the hell the deal is with a high carb diet. IM CONFUSED on what to do. I wanna have good results and with 6 days/week training I should do ok. He also mentioned that as long as I am in a calorie deficit, i will lose fat.

ANYONE have any opinions??? Help steer me in the right direction so I can start my new log

 

[sbt2082]

Well that diet looks pretty good to me... although I am pretty new at this stuff Looks alot like what I follow anywho hehe! Try to stay as close to the 40/30/30 as I can but this last couple weeks been trying to carb cycle a little bit too...

 

[Sassy69]

I think if you talk to anyone outside the fitness industry, they are going to lean towards a lower protein / higher carb diet. Its just always like that. I'm not really sure why that is -- I mean look at the "food pyramid" and all that -- it just never quite matches what "we' consider a normal diet - unless maybe those diets are geared towards your middle of the road people who are maybe less active than you are.

I still like the 40/30/30 diet --

 

[*Bunny*]

I think if you talk to anyone outside the fitness industry, they are going to lean towards a lower protein / higher carb diet. Its just always like that. I'm not really sure why that is -- I mean look at the "food pyramid" and all that -- it just never quite matches what "we' consider a normal diet - unless maybe those diets are geared towards your middle of the road people who are maybe less active than you are.

I still like the 40/30/30 diet --

^^^ word for word... IMHO, do NOT take his advice if you will be training & living a fitness lifestyle ... period.

I prefer 40P/30C/30F as a great base ...

Try out yours though & post your results .. lets see how if works for you girl ...

 

[Aries13]

Just making sure

I agree with you guys but It couldnt hurt to make sure

I will graduate as a dietitian in exactly 3 semesters!!!! I also think my prof. told me what he said b/c thats what the book says or whatever. He also cant be reliable for giving me personal diet advice.

Who cares anyway,

Im starting the new log now

 

[musclemom]

Just making sure

I agree with you guys but It couldnt hurt to make sure

I will graduate as a dietitian in exactly 3 semesters!!!! I also think my prof. told me what he said b/c thats what the book says or whatever. He also cant be reliable for giving me personal diet advice.

Who cares anyway,

Im starting the new log now

Outside of the general "weight training" community (I say that to encompass people who seriously play with iron as opposed to the folks who push around pink and blue dumbells during and aerobics class), I've noticed the average recommendation is 50-60% of calories come from carbs, 15-20% from protein and under 30% from fat.

All I know is I can function on relatively low carbs as long as my protein and fats are good, but I can't lift DIDDLY if I cut my protein (especially deadlift day).

 

[tps]

i think if you really want to cut bf you need to cut back on the fruit and ditch the yogurt...just my 2 cents...

 

[florencia]

^^^ word for word... IMHO, do NOT take his advice if you will be training & living a fitness lifestyle ... period.

I prefer 40P/30C/30F as a great base ...

Try out yours though & post your results .. lets see how if works for you girl ...

Hi Bunny:
I am new to the site and I congartulate you. From the pictures you posted, I can see the transformationin 6 months. I am 39 weigh 120 and stand 5'4.
I think I have a 19% BF index. I am trying to lower it, I do eat clean, and lift three times a week, I am lifting pretty well, I squat on the smith with 50lbs. each side and touch a bench with my butt... I put that as an introduction since I have no idea how long I should make this letter.
I am doing cardio on the days I rest from the weights, steady pace trying to combine spinning with jogging with slight hilly terrain, I try to keep inside my Fat burning zone which is 144 hbpm.
I have lost some fat especially on my back, my butt seems to be the last to lose. I can see veins on my abs yet I still have a slight layer of pinchable fat on the ab region and alot more on triceps and hips.
I caanot say I have not improved yet I want to make my training even more efective. This pst week I changed my lifting training because I did have a heavy load to jump start. I was doing legs & hips 3 times a week with other 3 days upper body parts, and cardio sessions of 45-60 minutes after lifting as you can imagine I was able to get away with that trainig for 6 weeks, so now I have come to the conclusion of lifting as heavy as I can and allowing more rest per body part, so I can see more progress. Please let me know what you think and If I amd oing the correct thing to cut up...
Here is my diet...
Meal one (244 cals)
½ C Oatmeal
1 tbsp ground flax seed
4 egg whites

Meal two (160 cals)
4 egg whites
12-14 almonds

Meal three (244 cals)
½ C Oatmeal
1 tbsp ground flax seed
4 egg whites

Meal four (235 cals)
100 gr chicken - brush with ¼ tbsp Olive Oil
1.5 Cups vegetables

Meal five (180 - 230 cals)
EAS Advantage Bar
- or-
1 Cup low fat cottage cheese
1 piece fruit

Meal six (150 cals)
2 egg white omelet with
1 oz low fat cheese
1 oz. chopped cooked chicken
¼ C vegetables (like onions, peppers, mushrooms)
Thanks,
Florencia

 

[Sassy69]

Hi Bunny:
I am new to the site and I congartulate you. From the pictures you posted, I can see the transformationin 6 months. I am 39 weigh 120 and stand 5'4.
I think I have a 19% BF index. I am trying to lower it, I do eat clean, and lift three times a week, I am lifting pretty well, I squat on the smith with 50lbs. each side and touch a bench with my butt... I put that as an introduction since I have no idea how long I should make this letter.
I am doing cardio on the days I rest from the weights, steady pace trying to combine spinning with jogging with slight hilly terrain, I try to keep inside my Fat burning zone which is 144 hbpm.
I have lost some fat especially on my back, my butt seems to be the last to lose. I can see veins on my abs yet I still have a slight layer of pinchable fat on the ab region and alot more on triceps and hips.
I caanot say I have not improved yet I want to make my training even more efective. This pst week I changed my lifting training because I did have a heavy load to jump start. I was doing legs & hips 3 times a week with other 3 days upper body parts, and cardio sessions of 45-60 minutes after lifting as you can imagine I was able to get away with that trainig for 6 weeks, so now I have come to the conclusion of lifting as heavy as I can and allowing more rest per body part, so I can see more progress. Please let me know what you think and If I amd oing the correct thing to cut up...
Here is my diet...
Meal one (244 cals)
½ C Oatmeal
1 tbsp ground flax seed
4 egg whites

Meal two (160 cals)
4 egg whites
12-14 almonds

Meal three (244 cals)
½ C Oatmeal
1 tbsp ground flax seed
4 egg whites

Meal four (235 cals)
100 gr chicken - brush with ¼ tbsp Olive Oil
1.5 Cups vegetables

Meal five (180 - 230 cals)
EAS Advantage Bar
- or-
1 Cup low fat cottage cheese
1 piece fruit

Meal six (150 cals)
2 egg white omelet with
1 oz low fat cheese
1 oz. chopped cooked chicken
¼ C vegetables (like onions, peppers, mushrooms)
Thanks,
Florencia

The diet looks decent - I'd keep the EAS bars to a minimum. Can you put it into a food counts program like www.fitday.com to see what is the total macronutrient split (i.e. % protein, fat carb)?

I think 6 days/week training upper body / lower body is a bit much - would rather see a split by muscle group - which it sounds like that's what you're doing..? And as you discovered, recovery time is critical.

 

[scorpiogirl]

Alright. I've enjoyed my week off and IM READY To start a new diet and training. Goals at this point are to maintain overall muscle mass and really cut up my lower body. I want to drop my overall BF%!!!!....

The diet I had made up is:
10-12 X weight(lbs) in calories-

1500-1800 calories

40% CHO/30% Protein/30% Fat

600-720 calories CHO..............150-180 grams CHO per day

450-540 calories Protein...........115-135 grams Protein per day

450-540 calories Fats...............50-60 grams Fat per day

Sample day:

Meal 1: 8egg whites, 1/2c oatmeal (splenda + cinnamon), 1small fruit
Meal 2: 6oz. FF Yogurt, 1c strawberries OR 1/2c cottage cheese + 1/2c-1c fruit
Meal 3: protein (yields 20-30g), carb serving (yield 20-30g carbs), green veggies ex... 5oz. Chicken breast,1L apple, 1c broccoli
Meal 4: 1oz. Almonds, 1 medium apple/fruit
Meal 5: 5-6oz. Fish/ protein source, 1c broccoli (green veggie source), small sweet potato(any complex carb source)
Meal 6: 1oz. Almonds (fat source...peanuts,NPB,cashews), 1scoop whey (yield 15g Protein-any source)

The problem is this... I asked my prof. this morning (he is a MD/PhD..all that junk in food nutrition-dietetics). He looked at the diet above and the first thing he said is that my carbs are too low and protein too high. He sudjested that I change it to 60% carbs, 20/20-P/F. I dont know what to think now. I looked at a lot of diets on here and almost everyone is doing 40/30/30. I thought I should try it.... but he knows his stuff so what now? Why am I so afraid of carbs anyway??? Could someone explain what the hell the deal is with a high carb diet. IM CONFUSED on what to do. I wanna have good results and with 6 days/week training I should do ok. He also mentioned that as long as I am in a calorie deficit, i will lose fat.

ANYONE have any opinions??? Help steer me in the right direction so I can start my new log

Hey, Aries! Well, first of all.....when thinking about what your prof. says...is he using these numbers as a template for a person who doesn't weight train? If so, you are not that person!

I think the 40/30/30 would be a better place for you to start. If you NEED more carbs you can add them. It would be better for you NOT to start bloating right out of the hole!!!!