Help Needed.

[nomad12]

I have been dieting for 5 weeks now and have lost 15 pounds. My currents stats are 6'3 199. My diet has been consisting of a combination of whey protein, whey light, and beginners meal replacement all from protien factory. I supplement with flax seed oil and natty peanut butter for added hunger control and take multi-vitamins. I do a refeed on the weekends with carbs. THe problem is my calfs have been constanly sore and I havent been doing any excersize the last 2 weeks. If anybody has any ideas to what may be the cause or what can help I would greatly appreciate it. This board has been a great help with everthing.

 

[pintoca]

so you are saying your diet is basically whey in different forms, together with some Peanut butter and some vitamins and flax?

Bro, I don't know about the pain thing, but that diet needs SOME MAJOR work, specially for your height/size.

 

[nomad12]

Sorry I see now I left a lot out. I still eat a "sensible dinner". I try to emphasize on vegtables, brown rice with chicken or fish. I usually start the day off with Oatmeal in water. I stay away from sugar. Im not starving myself and since Im hypoglycemic Im VERY aware when my blood sugar is low. Im new to dieting and want to loose about 12 more pounds since Im still 20-25% bf. My problem is I dont have anything organized as far as calories,fats,carbs. Im just glad to be loosing weight and not being hungry. 5-6 meals a day is a lot better than 2 meals I have been doing for the last few years. Im going through a divorce so my life is a mess. Ill post again once Im ready to get a map to this mess so you guys can actually help me. Thanks

 

[mm107]

Hey. Your lucky i felt like i could be of some use! lol i made a post a while ago and had to search for it!

Here is goes. It includes my Diet and Some Tips. And My DIET has been EXTREMELY Successful so just read the whole thing and i hope it will help understand somethings, and then you can ask us whatever you need! I Hope this helps tho!!

--------------------------------------------------------------------------

This is my diet.

these times are estimates)
8:00
Brown Rice/Egg Whites
Protein Drink w/ Non Fat Milk.

10:30 - 11:00
Go Lean Crunch Cerial w/ non fat Milk

1:30
HomeMade All Natural Penut Butter Protien Bar (357 Cals, 18g Fats, 28g carbs, 17g of protein

4:00
Smuckers Nautural Penut Butter(2 tbsp)

5:00
Tuna in the Can(1 can) WITH BREAD

7:00
Shrimp boiled (2cups)
MY DINNER IS ALWAYS ROTATED BETWEEN CHICKEN/FISH/SHRIMP/MEAT

And if i eat later then this i will usually eat an apple.
Current Sups: EC/Green Tea/MultiVitamins/Fish and flax oils.

So this all comes down too

Calories Eaten Today
source grams cals %total
Total: 1960
Fat: 49 443 24%
Sat: 10 90 5%
Poly: 4 32 2%
Mono: 1 11 1%
Carbs: 147 508 27%
Fiber: 20 0 0%
Protein: 226 904 49%
Alcohol: 0 0 0%

See if you could work around that, substitue my meals for meals you would like.

I also recomend buying some Fish/Flax oil, Green Tea, and mulivitamins.
Also, For the cereal, go with KUSHI-HEART TO HEART makers. They make some healthy ass cereals.

also, what i have learned is whey protein is instant digestion, REAL FOOD VS protein shakes are alot better.

Also, for men, the minimum is 1800 cals so try to eat that and little bit more, depending on your goals. Going below that causes your body to go into starvation mode and you will start loosing your muscle.

I personally try to keep my carbs morning time for energy.

Also, you need EFA's in your diet. EFA=Essential Fatty Acids.
Omega Family Source
Omega 3 Flax Seed, Leafy Greens, Walnuts, Cold Water Fish
Omega 5 Vegetable Oils (Soybean and Corn)


They play a big part in our immune, nerve, and cardiovascular functions. EFA’s are known as the “essential” fatty acids because our bodies do not make it and it is necessary to get them from the foods we eat. Most of the people who supplement EFA’s do so because so much of the good fat is often processed out of many of the foods we eat. EFA’s can play a huge part is so many of our bodies needs. When our bodies are supplied with enough EFA we may see:
• A better recovery time in muscle growth
• An increase in muscle tissue
• A decrease in muscle breakdown
• A boost in immune function
• A reduced risk of diabetes
• Healthier joints and connective tissue.

My major source for EFa is my ALL Natural Penut Butter. My problem when i started dieting was i was eating too LOW of EFA fats. I was eating 6 times a day and couldnt hit 2000 cals with large meals. With the introduction of these good fats hitting 2000 cals is easier considering fats are so calorie densed. My two All natural penut butter meals are 210 cals each, and they are only 2 tbsp.

Remember only EFA fats are good dont go out and eat anytype of food with high fat or else your going to become a whale.

Remmeber Calories are your friends and so are carbs, as long as they are maintence. Keep count of your calories, and if you are burning more calories then you intake(still try to consume over 1800 cals) then you will be on your way to loosing BF% and not muscle. So i hope that all helps!
goodluck!
And if you need anything pm me. I was helped alot on this board so my gratitude has to be repaid!

ALSO, www.fitday.com is a good food log. If you dont know the nutrional value of foods and want to keep a STRICT count on cals i highly recomend this site. You can build your complete diet around this and it will even let you know your goals, activities, etc. Just check it out, its FREE.

 

[nomad12]

Thanks!

 

[Silvertide]

This is my diet.

these times are estimates)
8:00
Brown Rice/Egg Whites
Protein Drink w/ Non Fat Milk.

10:30 - 11:00
Go Lean Crunch Cerial w/ non fat Milk

1:30
HomeMade All Natural Penut Butter Protien Bar (357 Cals, 18g Fats, 28g carbs, 17g of protein

4:00
Smuckers Nautural Penut Butter(2 tbsp)

5:00
Tuna in the Can(1 can) WITH BREAD

7:00
Shrimp boiled (2cups)
MY DINNER IS ALWAYS ROTATED BETWEEN CHICKEN/FISH/SHRIMP/MEAT

There's a lot of problems with that diet. Milk is not acceptable when cutting because it's way too high in sugar, despite the excellent protein content. Same goes for GoLean Crunch cereal--that is just garbage. The glycemic index for gread is much too high to be eaten in a cutting phase. Additionally, you're mixing fat and carbs in every meal, which is certainly not desirable--I can only imagine what kind of shit you're putting in your homemade protein bar. Finally, the calories are too low--I think most people would go into starvation mode when they even approached 2000 calories.

 

[pintoca]

There's a lot of problems with that diet. Milk is not acceptable when cutting because it's way too high in sugar, despite the excellent protein content. Same goes for GoLean Crunch cereal--that is just garbage. The glycemic index for gread is much too high to be eaten in a cutting phase. Additionally, you're mixing fat and carbs in every meal, which is certainly not desirable--I can only imagine what kind of shit you're putting in your homemade protein bar. Finally, the calories are too low--I think most people would go into starvation mode when they even approached 2000 calories.

Lot of accussation on this post.

Let's see one by one (just becuase I am expecting a call that is not coming yet, damn)

Milk is not acceptable when cutting because it's way too high in sugar: It only depends on whether you have alloted space in your diet (calorie and carb wise) to have it... If your diet is already cram full and your shakes/oats are all "water-based", then changing that for milk will do you no good. If you start your calculations with milk from the beginning you should be OK. The only real issue with milk (and it is not really important at these BF levels) is the pudgy effect it will give you (again, you need to be lean already to notice this). Let's not forget, a good diet is one that is effective and not too hard to follow; if you hate your food you are most likely to fall off the wagon...for this reason only I will never change the mil of my morning oats (300ml 0,3%)

Same goes for GoLean Crunch cereal--that is just garbage. Couldn't really tell, since I don't know this product, one will need to look at the composition to see whether it makes sense. I go for simple shredded wheat cereal (once a week only, though, on my carb-up day)

The glycemic index for gread is much too high to be eaten in a cutting phase. I reckon you meant "Bread"... well, I eat bread everyday. Obviously, not the typical White bread, but good, biological, whole wheat bread. It is a type of "musli bread" who even has some raisins, flaxmeal, hazelnuts in it... it is the shit (did I mention this bread puts together fats and carbs???)

Additionally, you're mixing fat and carbs in every meal, which is certainly not desirable- True to an extent, simple carbs and fats don't go together, but there is no really an issue with complex carbs and EFAs together... (otherwise ask how many people around here have flax with their oats)

-I can only imagine what kind of shit you're putting in your homemade protein bar. Your point can also come across without getting offensive, you know? that would only gain you animosity.

Finally, the calories are too low--I think most people would go into starvation mode when they even approached 2000 calories. WRONG WRONG WRONG... The only thing that will determine how many cals will trigger starvation mode is your BMR (Basal Metabolic rate). The formula for the BMR basically takes into acount how muscle you have in your body and estimates the amount of calories required to keep your body alive.

Going below this threshold will ALWAYS trigger a decrease in metabolism, to the extent of the cut (not the same if you are 100 cals blow BMR as if you are 500 cals below BMR).

Having said that, both for MM107 and myself a 2000 cals diet proved to be optimal, since we were both coincidentially in the 1900 BMR range. I have lately been reading a lot on pre-competition dieting (to be followed for max 12 weeks) and I have seen BBers go as low as 1200 cals/day... this is people doing morning and evenings cardio, plus weight training...and I don't thgink they want to be catabolic (granted, they are most likely on gear).

So my point is, a diet is a completely personal thing, I believe the numbers game when it comes to diet (reason why I posted that calculator some time ago), and to make the diet work for you (not the other way around). Just make sure you make sound choice when it comes to food and you'll be on your way.

for MM107, a couple of remarks:

the 1800 limit (which I also believe) should be taken as a rule of thumb for a baseline diet, as I mentioned above, there are possiblities to go below that level for short periods of time and for very specific reasons. BF% monitoring becomes crucial then, since you don't want to waste LBM by dropping cals that much.

 

[mm107]

There's a lot of problems with that diet. Milk is not acceptable when cutting because it's way too high in sugar, despite the excellent protein content. Same goes for GoLean Crunch cereal--that is just garbage. The glycemic index for gread is much too high to be eaten in a cutting phase. Additionally, you're mixing fat and carbs in every meal, which is certainly not desirable--I can only imagine what kind of shit you're putting in your homemade protein bar. Finally, the calories are too low--I think most people would go into starvation mode when they even approached 2000 calories.

Guess you havnt seen my results yet. Its a rule of thumb. Why dont you worry about helping the poster rather then telling me MY diet is Off. My diet is no where off personally for me. Milk is not acceptable when cutting? Am i pre-contest cutting? Is a little Milk going to Deter me from my goals? Go Lean Crunch Cerial is garbage? It must be real bad 10g of fiber to keep me filled up all day, hmm 13g of protien, hmm, Sugars = 6g(im not precontest here and if you balanced your ratios you would see my cals fit in)

Im mixing fats and carbs every meal?
Breakfast = ?? Man this meal is so high in fat because of my HUGE GLASS OF MILK WITH MY PROTEIN

Go lean = 1g of fat?

hmm

As for the HomeMade All Natural Penut Butter Protien Bar.
hmm i wonder what homade means....i know whats in it =]
nice all natural peanut butter, OATS, Apple Sauce, and Alot of Whey
Shit man! this isnt Balance! Oh wait! It is

And man there are a whole lot of CARBS AND FATS IN TUNA AND SHRIMP. So before you say i mix Fats and Carbs in EVERY MEAL, i think you should read my meals.

Yes i do know 1800 cals are miniumum and the bare minumum on that. I always go above that. I do not factor in my veggies and greens. so they are 150 cals lone there.


Also, who said FATS and CARBS are bad? Especially when they are EFA's? Its a big controversy over wether mixing them or not. I have lost alot of fat.

Please do not tell me my diet is shit. My diet might be shit for you but its not shit for everyone. So before you bash my diet why dont you shed some help on HIS diet, not mine.

 

[Silvertide]

Guess you havnt seen my results yet. Its a rule of thumb. Why dont you worry about helping the poster rather then telling me MY diet is Off. My diet is no where off personally for me. Milk is not acceptable when cutting? Am i pre-contest cutting? Is a little Milk going to Deter me from my goals? Go Lean Crunch Cerial is garbage? It must be real bad 10g of fiber to keep me filled up all day, hmm 13g of protien, hmm, Sugars = 6g(im not precontest here and if you balanced your ratios you would see my cals fit in)

Im mixing fats and carbs every meal?
Breakfast = ?? Man this meal is so high in fat because of my HUGE GLASS OF MILK WITH MY PROTEIN

Go lean = 1g of fat?

hmm

As for the HomeMade All Natural Penut Butter Protien Bar.
hmm i wonder what homade means....i know whats in it =]
nice all natural peanut butter, OATS, Apple Sauce, and Alot of Whey
Shit man! this isnt Balance! Oh wait! It is

And man there are a whole lot of CARBS AND FATS IN TUNA AND SHRIMP. So before you say i mix Fats and Carbs in EVERY MEAL, i think you should read my meals.

Yes i do know 1800 cals are miniumum and the bare minumum on that. I always go above that. I do not factor in my veggies and greens. so they are 150 cals lone there.


Also, who said FATS and CARBS are bad? Especially when they are EFA's? Its a big controversy over wether mixing them or not. I have lost alot of fat.

Please do not tell me my diet is shit. My diet might be shit for you but its not shit for everyone. So before you bash my diet why dont you shed some help on HIS diet, not mine.

It's all a matter of perspective. Don't get offended. I'm just pointing out areas in which it could be improved.