AirWolf said:
I agree about the scale...but I still feel like it should be moving in the right direction.
While I had the flu my appetite was shit - I couldn't eat much so I relied mostly on a few scoops of ANPB and a protein shake or two.
My typical diet is as follows:
9am - 3 Egg whites, 1/2 scoop whey, 1/2 cup oats
10am - 1/2 scoop whey, 1/2 cup oats
1130 - lift
1245-130p - PWO Shake (2 scoops whey, 25g maltodextrin, 25g dextrose, creatine, glutamine)
2pm - 1.5 egg whites, 8oz turkey, 1/4cup cucumber, .5 efa rich egg yolk, .5tbsp dressing
4pm - 1.5 egg whites, 8oz turkey, 1/4cup cucumber, .5 efa rich egg yolk, .5tbsp dressing
7pm - 8oz turkey, 1/2 cup broccoli, 1tbsp dressing, 1oz cheese, 1/2 cup lettuce
10pm - 1tbsp ANPB, 1/2 cup Celery, 1/2 cup NF Cottage Cheese, 1tbsp flax
Daily Totals 2770 Calories, 100g Fat, 310g Protein, 150g Carbs (33/45/22)
I also incorporate caloric cycling...so some days I'm up, some days I'm down...above is an average day. My goal is getting down to 10% bf.
I'm following an HST program for weights and typically do 30-45min of cardio twice a week.
Wow, your diet looks great - are you on any fatburners? - + of course there are some illegal things you could take-some like vincopocetine and selegeline which are harmless (even good for mental health and life extention).
Perhaps you need to up the calories, it could be that you're just losing the weight too quickly. The calorie cycling is a good idea. I think you will just have to be patient.
How about trying 3 weeks bulking, 6 weeks cutting untill you reach your goal - might hold on to more muscle.
Also, you don't seem to have much fibre during the day - do you feel hungry?
Adding some fibre (pos psyllium fibre- you can add this, even if carbs are a concern- as they are non impact carbs) would also have the added efect of slowing digestin and reducing GI, although the foods that you are eating are good choices.
Possibly you should add MCT oil / coconut oil to your diet - flax is great, but if you must prioritise a fat during cutting, go for MCTs. I would suggest that flax is prioritised during bulking. CLA at 3g/day would also be a good addition.
Wrote a post on this see below, scroll down for info on MCTs, EFAs and CLA:
The major function of carbohydrates in the body is to provide a ready easily used source of cellular fuel. Most cells can use only a few simple sugars, and glucose is at the top of the "cellular menu". In oxidation reduction reactions, glucose is broken down and oxidized within cells. During these chemical reactions, electrons are transfered. This relocation of electrons releases bond energy stored in glucose, and this energy is used to synthesisze ATP.When ATP supplies are suficient, dietary carbohydrates are converted into glycogen or fat and stored. Those of us who have experience of pigging out on carbs have experience of this process. Only small amounts of carbohydrates are used for structural purposes. For example, some sugars are found in our genes. Others are attached to the external surfaces of cells where they act as "road signs" to guide cellular interactions. When protein intake is too low, the liver converts some sugars into the building blocks needed to produce proteins.
Lipids are insoluble in water, but disolve readily in other lipids and in organic solvents such as alcohol and ether. Like carbohydrates, all lipids contain carbon, hydrogen and oxygen, but the proportion of oxygen in lipids is much lower. In addition phosphorous is found in some more complex lipids. Lipids are a diverse group that include neutral fats, phospholipids, steroids and a number of other lipoic substances e.g prostaglandins:
NEUTRAL FATS - In fat deposits (subcutaneous tissue and around organs); protects and insulates body organs; the major source of stored energy
PHOSPHOLIPIDS- Chief component of cell membranes; may participate in the transport of lipids in plasma; prevalent in nervous tissue
STEROIDS -
1. CHOLESTEROL - The structural basis for manufacture of all body steroids
2.BILE SALTS - Breakdown products of cholesterol; released by the liver into the digestive tract, where they aid fat digestion and absorption
3. VITAMIN D - A fat soluble vitamin produced in the skin on exposure to UV radiation; where they aid fat digestion and absorption
4. SEX HORMONES - Estrogen and progesterone (female hormones) and testosterne (male hormone) are produced in the gonads.
5. ADRENAL CORTICAL HORMONES- Cortisol, a glucocorticoid, is a metabolic hormone necessary for maintaining normal blood glucose levels; aldosterone helps regulate salt and water balances of the body by targeting the kidneys
OTHER LIPOIC SUBSTANCES:
FAT SOLUBLE VITAMINS:
A - Found in orange pigmented veg and fruits; converted in the retina to retinal, a part of the photoreceptor pigment involved in vision
E - Found in plant products such as wheat germ and green leafy veg; claims have been made (but not proven in humans) that it promotes wound healing and contributes to fertility; may help neutralise free radicals believed to be involved in triggering some types of cancer
K - Made availiable to humans largely by the action of intestinal bacteria; also prevalent in a wide variety of foods; necessary for proper clotting of blood
EICOSANOIDS
(Prostaglandins; leukotrienes; thromboxanes)
Group of molecules derived from fatty acids found in all cell membranes; the potent prostaglandins have diverse effects; including regulation of blood pressure, control of gastrointestinal and secretory activity. Prostaglandins are unlike hormones, as they do not move freely from cell to cell, being fixed to a particular cell. They are involved in potentiating the secretion of anabolic hormones, the effects of which are directly potentiated to the cell in which the prostaglandins are acting (there are type 1/2 and 3 prostaglandins - type 1 are beneficial to hormone balance, type 2 are detrimental to hormone balance, whilst type 3 negate some of the effects of type 2) EFA's may have many benefits including improved metabolism, improve insulin action, increased growth hormone secretion, improved testosterone production, improved blood pressure, liver support and protection (especially with borage oil and evening primrose oil due to their GLA content), improved condition of hair and nails, improved cholesterol profile, decreased inflammation response, improved nerve function, enhanced immune function, improved energy production of cells, and increased nitrogen retention. Low fat diets have been continuously shown to lower testosterone levels. There are two types of EFAs, linoleic acid and linolenic acid. Linoleic acid is included in the category known as omega-6 fatty acids, while linolenic acid—specifically, alpha linolenic acid—is an omega-3 fatty acid. Another omega-6 fatty acid, gamma linoleic acid (GLA), is also important for health and athletic performance. GLA has actually been shown to lower 5-alpha reductase activity which can lower the conversion of excess testosterone to DHT—a great added benefit! There’s a class of “hormone like substances” called prostaglandins in the human body. Prostaglandins are derived from essential fatty acids. There are three classes, or series, of prostaglandins. Series 1 prostaglandins promote performance, series 2 prostaglandins disrupt performance, and series 3 prostaglandins block the formation of series 2 prostaglandins. Obviously, you’d just want to boost series 1 and series 3 prostaglandins, however this is not possible as essential fatty acids are an imalgamation of all 3. Flax seed oil has the highest ratio of linoleic to linolenic, whilst hemp seed oil most closely mimicks the ratio found in the human body.These prostaglandins can have anabolic effects in the body. Eating plenty of essential fatty acids, especially monounsaturated fats, can have a positive impact on testosterone levels. These include natural peanut butter, hemp seed oil, flax seed oil, olive oil, and canola oil. Eating fish including salmon regularly can also help. One study published in the Journal of Nutrition in 1990 showed that fish oil (containing EPA and DHA) positively impacted testosterone synthesis. Taking 5-10 grams daily of EFA’s can be beneficial.
My favourite fat:
Medium Chain Triglycerides (MCT’S)
Medium chain triglycerides are fats which have less carbon chains to break
down and therefore require less bile salts and pancreatic enzymes to digest.
This means that they enter your bloodstream much quicker and are a source of fat which is less likely to be stored as body fat.
MCT’s are made by lipid fractionation of coconut oil. MCT’s are also in palm kernel oil and butter. Coconut oil is one of the saturated fats which help our bodies produce vitamin D, cell membranes and hormones including anti stress hormones and testosterone!
In the early nineties MCT’s were the rage supplement. They were made
popular by John Parillo and marketed as a supplement to give energy for
heavy training for losing fat under calorie restricted diets. The logic behind
this is that MCT’s are a good source of energy, it's structure
not able to store as fat very easily.
The problems with MCT’s are that they are hard on the stomach to digest
causing severe painful cramping.
I prefer coconut oil, as it is from its natural source and not fractionated as
MCT’s are. There are other health benefits of eating coconut oil, like boosted immunity. Also economically, coconut oil is much less expensive!
Daily Dosage of MCT’s
If you are to experiment with MCT’s do not eat over a tablespoon at a meal as you may experience severe cramping! After a week of ingesting a table spoon twice a day it is safe to increase the dosage to three tablespoons a day.
Time Restrictions of MCT’s
There are no time restrictions for medium chain triglycerides. You may eat
them at any time just be careful so as to not eat too many right off the bat! This includes accumulating dosages over a twenty four hour period.
You could end up with a gut ache so bad being a soldier in Afghanistan will
seem like a paid luxury holiday!
Despite being a saturated fat, scientific studies have repeatedly shown that MCT oil does not elevate cholesterol levels. Some studies show a slight reduction of cholesterol levels and an improvement in the HDL/LDL (good cholesterol to bad cholesterol) ratio after use of this oil. Other studies have shown that MCT oil has an anti-bacterial effect and that, in certain laboratory animals, it reduces the incidence of breast tumors. Multiple human and animal studies indicate that supplementation with medium chain triglycerides during calorie restriction has the ability to increase energy expenditure, reduce fat mass, improve nitrogen retention and preserve lean mass. MCT's, because of their medium chain length, are easily oxidized by skeletal muscle. This is due to the fact that MCT's are quickly and easily transported to the fat furnace, the mitochondrion. As a result, research (Hill et al 1989) has demonstrated that the TEF (thermogenic effect) with MCTs is double that of other fats, making it comparable to protein in this regard.
I also unearthed this study, extolling the merits of MCTs in regard to protein sparing , appetite suppressing and fat loss effects, in a clinical trial.
Int J Obes Relat Metab Disord 2001 Sep;25(9):1393-400 Related Articles, Books, LinkOut
Value of VLCD supplementation with medium chain triglycerides.
Krotkiewski M.
Department of Medical Rehabilitation, Sahlgrenska University Hospital, Goteborg, Sweden. mpab~algonet.se
BACKGROUND: Medium chain triglycerides (MCT) are energetically less dense, highly ketogenic, and more easily oxidised than long chain triglycerides (LCT). MCT also differ from LCT in their digestive and metabolic pathways. OBJECTIVE: To test the effects of MCT supplementation during a very low calorie diet (VLCD). SUBJECTS AND METHODS: Three groups of tightly matched obese women with body mass index (BMI)>30 kg/m(2) received an isoenergetic (578.5 kcal) VLCD (Adinax, Novo Vital, Sweden) enriched with MCT or LCT (8.0 and 9.9 g/100 g Adinax respectively) or a low-fat (3 g/100 g) and high-carbohydrate regimen. The diets were administered over 4 weeks. Body composition was measured with DEXA and appetite/satiety-according to Blundell. Beta hydroxybutyric acid concentration in plasma and nitrogen excretion in urine was measured during consecutive days of VLCD. The study was performed in a randomised double-blind manner. RESULTS: The MCT group showed a significantly greater decrease in body weight during the first 2 weeks. The contribution of body fat to the total weight loss was higher while the contribution of fat-free mass (FFM) was lower. The MCT group had a higher concentration of ketone bodies in plasma and a lower nitrogen excretion in urine. Hunger feelings were less intense while satiety was higher. These differences were observed during the first 2 weeks of treatment and gradually declined during the third and fourth weeks. CONCLUSIONS: Replacement of LCT by MCT in the VLCD increased the rate of decrease of body fat and body weight and has a sparing effect on FFM. The intensity of hunger feelings was lower and paralleled the higher increase of ketone bodies. These effects gradually declined, indicating subsequent metabolic adaptation. Further studies are required to confirm the protein-sparing and appetite-suppressing effects of MCT supplementation during the first 2 weeks of VLCD treatment.
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It is important to note, that in the presence of few carbohydrates, ketone bodies are produced more quickly with MCTs as MCFAs do not require solubilization by bile for digestion, being absorbed and transported directly to the liver via the portal vein. This means that fat is availiable more quickly to be used as an energy source with energy levels less effected by low blood glucose. When there is a lack of carbs, it is burned more efficiently for energy (rather than stored as fat) It also has an accompanying thermogenic effect.
MCTs
Purported to preserve muscle/reduce fat
lower amount of energy per gram (8.3 kcal/gm as opposed to 9kcal per gram)
Thermic effect on ingestion
Decreases glycemic response
Valuble source of energy when on a low carb diet
CLA
Conjugated linoleic/linolenic acid
STUDY SHOWED:
Significant decrease in bodyfat by as much as 9% in 180 men/women aged 18-65, BMI 25-30.
Gel caps administered containing 3.4g CLA free fatty acid or 3.4g CLA triglycerides or olive oil.
- Over 6 months both CLA groups significantly decreased bodyfat- placebo did not.
STUDY IN NORWAY (2003):
1 year analysis of subjects who ingested CLA – showed a 9.6% decrease in body fat and a 1.9% increases in lean mass! – dosage used was 3-5 g/d
Summary:
Saturated fats are essential to the human body for many functions such
as hormone production, fighting disease and viral infections, healthy skin,
healthy metabolism, healthy liver, healthy heart healthy skin and hair.
♦ Certain saturated fats like coconut oil may be consumed at any time of
day promoting many health benefits including increased metabolic rate.
♦ Limit your intake of foods containing unsaturated fats including grain fed
beef and chicken
♦ Restrict your Carbohydrates especially simple sugars except for after
exercise and at breakfast.
♦ MCT’s are a good source of energy but have no real advantage over
straight coconut oil. Coconut oil is cheaper and has more health benefits
I have gibbered on for long enough! -probably gone beyond the scope of your original question. Obviously, in regard to carbohydrates, insulin is a potent anabolic hormone, but I'll leave it there for now. If you would like me to explain the mechanisms of ATP conversion ascertaining to protein/carbs and fats aka krebs cycle/electron transport chain, or the mechanism of lactic acid accumulation just ask!
- You mentioned something about lactic acid - Incidentally there is something called tribasic sodium phosphate that can act as an exceptional buffering agent, without the stomach cramps associated with high dose sodium bicarbinate intake. In addition, it could theoretically potentiate greater creatine uptake through increased phosphocreatine saturation levels.
JKurz
- go for skin fold analysis, and make sure the same person takes the measurement each time (values vary, as different individuals pinch less or more tissue) - use it as a gauge. Nowerdays, there is a trend towards just measuring the skinfold measurement and adding up the total. I think this is better than analysing your %, which may or may not be 100% accurate. It allows you to keep better track of your bf.
p.s. I wouldn't be too worried, as I'm sure you know 9.5-10.5% is great.
Don't stress it man!
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