Diet updates??

[cobracock1979]

I know a few bro's over the last few months have changed up there diet plans.

Hows it goin? results?

Im droppin to 1500 cals 4 days/ 2700 cals 1day, for the next month (AAS assisted). Its makin sense to me to do this as a keto. Thoughts?

 

[eliteandy]

I changed mine up early this year beginning of march. Im down to 181-183 from like 193-195(over winter). I did that BMI BF% thing at the gym middle of march and im gonna do it again tonight and see what it says(I know they're not the most accurate but WTF)


Oh, no gear whatsoever.

EDIT: I have been on ECA for about 4 weeks and cardio 5-6 days a week 45 min/day for maybe 8 weeks now.
This week im upping my cals a bit to see if i can up my strength and continue to lean out....

 

[SouthernLord]

My diet is going good and I've lost a lot of fat, but I'm tired of being hungry and weak lol. Cutting natty sucks really, but I can't really complain about the fat loss.

I just started up ECA and I bumped up my cardio to 45-60 minutes. I'm giving it one more hard balls to the wall month then I'm done. Back to lean bulking.

A few things I have decided on for my upcoming lean bulk......

Low(er) complex GI carbs only at breakfast, pre/post workout. Green veggies/fruit and healthy fats with every meal.

No High GI carbs. Ever. They're unneeded imo. Skeletal muscle is able to uptake glucose whenever it needs it. Resistance exercise has been shown to increase GLUT-4 translocation on skeletal muscle in the absence of insulin, meaning after you lift weights you do not need insulin for your muscles to uptake glucose. I will be eating a solid meal pwo with sweet potatoes or oats. I will continue to mega dose BCAA pre/intra workout.

I will more than likely be training 3 days a week. LISS cardio will be preformed PWO every training day. HIIT will be done at least once a week on a non-training day.

 

[eliteandy]

So this thread got me curious and i went to fitday.com and did my entire day of food(it does not change from sunday to friday). And i am on the freakin nose 40% protein 30% carbs and 30% fat!

As follows:


Total:
1,952 Cals
66.3 Grams Fat
153.4 Grams Carbs
193.7 Grams Protein

Cereals, QUAKER, Quick Oats, Dry
297 Cals
5.5 Fat
54.5 Carbs
11.0 Protein

Broccoli, cooked
103 Cals
5.1 Fat
13.2 Carbs
4.4 Protein

Egg, white only, cooked
34 Cals
0.1 Fat
0.5 Carbs
7.2 Protein

Cottage Cheese, lowfat (1-2% fat)
81 Cals
1.2 Fat
3.1 Carbs
14.0 Protein

Yogurt, vanilla, lowfat milk
104 Cals
1.5 Fat
16.9 Carbs
6.0 Protein

Beans, string, green, cooked
82 Cals
4.3 Fat
10.7 Carbs
2.5 Protein

Olive oil (Extra Virgin)
239 Cals
27.0 Fat
0.0 Carbs
0.0 Protein

Milk, calcium fortified, skim or nonfat
86 Cals
0.4 Fat
12.0 Carbs
8.4 Protein

Peanut butter, vitamin and mineral fortified
95 Cals
8.2 Fat
2.9 Carbs
4.1 Protein

Banana, raw
105 Cals
0.4 Fat
27.0 Carbs
1.3 Protein

Protein Shake
130 Cals
0.5 Fat
2.0 Carbs
30.0 Protein

Chicken breast
550 Cals
11.9 Fat
0.0 Carbs
103.4 Protein

Onions
46 Cals
0.2 Fat
10.7 Carbs
1.4 Protein

Fat 30%
66.3 Grams
585 Cals

Saturated 6%
13.6 Grams
120 Cals

Polyunsaturated 6%
12.7 Grams
112 Cals

Monounsaturated 15%
34.3 Grams
302 Cals

Carbohydrates 30%
153.4 Grams
588 Cals

Dietary Fiber
23.8 Grams

Protein 40%
193.7 Grams
795 Cals

Alcohol 0%
0Grams

Fat(30%)
Carbs(30%)
Protein(40%)
Alcohol(0%)

 

[goin on 4T]

Ok i think you need to fix that one!

 

[goin on 4T]

I will more than likely be training 3 days a week. LISS cardio will be preformed PWO every training day. HIIT will be done at least once a week on a non-training day.

What is LISS cardio?

 

[SouthernLord]

What is LISS cardio?

Low Intensity Steady State

I walk up hill and keep my heart rate between 130-140 bpm. I'm a sweaty mess after 45 minutes, but I don't lose my breath and it's low impact. It works for me.

 

[goin on 4T]

Sounds good. You are a good brotha!

 

[eliteandy]

Ok i think you need to fix that one!

I cleaned it up! LOL

I hit the submit button and ran out the house without looking at the post.