diet help!

[woodtick]

ok, i have a diet question, but before getting started let me explain. i used the apex program through golds gym. starting stats: 511 191 bodyfat 21 neck 16.25 chest 42.50 upper arm 14.15, forearm 12.0, waist 35.75, thigh 23, calf 14.50.

ok my diet ended up as 55% carbs, 30% protein, and 15 fat. the foods i ate were chicken, turkey, tuna, low fat cottage cheese, white and brown rice, wheat bread, oatmeal, eggs, veggies, protein shakes.

i wanted to lose fat and gain lbm. this diet worked great in twelve weeks my stats were: 511, 174.4, neck 15.75, chest 40.50,

 

[woodtick]

upper arm 14.00, forearm 12.00, waist 32.75, thigh 22.75, calves 14.25. with a body fat %of 11. this was pretty good i thought the only problem was this.

when i started the diet i was benching 205, 215 10 times easy and 225 8 times with a 1 rep max of 275. while on this diet my i lost strength in my bench. 205 was now really hard to get 10 times. other areas did not suffer much if any strength lose.

my big question is did i not have enough fat in my diet? it seems like when the fat melted away i lost strength.

my first goal i would like to get to 200 without increasing bodyfat. is what i am eating ok and i just need to increase calories? or do i need to incorporated the protein fat meals in with this diet.

i read the article about eating for mass and it was excellent. if i need to incorporate the protein fat meals what times do i eat them.

my eating times are usually 700,930 or 1000, 1200, 230 or 300, workout, 600, 900.

oh yeah calories are running around 2700 working out 5 days a week.

oh another thing is how often to lift. when i was my strongest i was doing full body workouts three times a week. when i started diet i split parts and hit each twice a week. i seem to get stronger if i lift more often. i always here each part one time a week and i just can't imagine that working very well.

sorry about this being in two post. i got booted out of the first and it would not let me edit for some reason. thanks again

 

[Mr.X]

my big question is did i not have enough fat in my diet? it seems like when the fat melted away i lost strength.
yes, you took in TOO little fat and TOO little protein...high ingestion of carbohydrates further allowed for less fat loss and more gluconeogenisis and glucose use. Thus, the reason for your loss of strength and probably muscle is due to your high carb diet

my first goal i would like to get to 200 without increasing bodyfat. is what i am eating ok and i just need to increase calories? or do i need to incorporated the protein fat meals in with this diet.
what you're eating is ABSOLUTELY not ok. I would suggest you look into something like 40% protein, 30% carbs, 30% fat where your calories are about weight x 15-16 and fluctuate +/- 10% to meet metabolic demands

i read the article about eating for mass and it was excellent. if i need to incorporate the protein fat meals what times do i eat them.
you need to be eating every 2 hours if you plan to gain mass

my eating times are usually 700,930 or 1000, 1200, 230 or 300, workout, 600, 900.

oh yeah calories are running around 2700 working out 5 days a week.

oh another thing is how often to lift. when i was my strongest i was doing full body workouts three times a week.
there is NO reason for full body workouts 3x/wk
when i started diet i split parts and hit each twice a week. i seem to get stronger if i lift more often. i always here each part one time a week and i just can't imagine that working very well.
you're overtraining and overeating carbs; you need to slow down your regiment and get off any program that is pushed by a commerce based facility - think about it, why would a gym want you to be in shape? for, if you were, they would lose you as a customer. So, most places just scapegoat BS programs to people - remember, if it sounds too good to be true, it probably is



Mr.X

 

[woodtick]

thanks mr x. i will change and use the 40-30-30 and see how that works. would you suggest more lean beef and maybe using flaxseed oil to incorporate the fat? as far as training how many times per body part would you recommend?

 

[juve]

'high ingestion of carbohydrates further allowed for less fat loss and more gluconeogenisis and glucose use.'

correct me if i'm wrong, but if he has so many carbs, then gluconeogenesis should not be occuring. It occurs from converting protein peptide by adding triglyceride from adipocity to create energy. Apparently he didn't have enough fat or protein, and carbs were his main fuel - no gluconeogenesis here as far as i see.

 

[Mr.X]

thanks mr x. i will change and use the 40-30-30 and see how that works. would you suggest more lean beef and maybe using flaxseed oil to incorporate the fat? more lean beef is good, and flaxsed, MCT, olive and walnut oils are good

as far as training how many times per body part would you recommend?
1x a week per bodypart

Mr.X

 

[obiwan9962]

wish i had your dedication to work out full body as often
i work out each area once a week and do a double whole body on my carb up days
my two cents to mr x's advice is i found i got over my plateau by adding 6 grams omega369 a day and two tablespoons of udos (contains flax olive mct and vit e)

 

[woodtick]

Thanks for the good info. I will let you know how it works out.