Here is my diet, why can't I get ripped?

[High-Jacked]

Okay, first take a look at different bodyparts.

Do you hold most of your fat in stomach area?

Do you hold most of your fat in the butt, thighs?

Do you have a good amount of fat on your chest and lower back?

That way you can identify if insulin is your problem or estrogen.

I think insulin resistance is your problem

Lower your carb intake to 150g a day and up the protein a little.

Do you do any cardio?

Meal 5-6 no carbs. (no "2 slices Whole grain wheat bread")

Up the fiber level and add EFA's (essential fatty acids)

Also, if you have trouble with appetite a little ephedrine will help.

I carry unwanted fat around the nipple area, lower back and lower abs. I do not do any cardio. I have always used a low carb high protein diet, and still held onto the fat, that is why I am now wondering if maybe I am taking in too much protein which is adding unneeded calories to my diet.

I normally train at night, so would it be wise to not eat carbs after I train? (since you said no carbs for meals 5-6)?

 

[dzuljas]

same here bump

 

[THEEGAME2544]

I think that you may be taking in too many calories and definitely too many carbs. By looking at your diet, I see that your eating an awful lot of things during one meal. Try eating only 6 meals a day and have them consist of two items. Like eggs and a potato, or chicken and a potato. No real need for the veggies with other carbs. I think your idea is right, just too much food IMO. Also try getting in your carbs before noon, other than the carbs in a post workout shake. On my current diet I'm eating about 150 grams of carbs, 300-350 grams of protein, and about 40 grams of fat.....all fat is mainly unsaturated, like fish oil etc...All carbs are in before noon, other than my post workout shake of 50 grams of dextrose post workout early evening with 200 mg of R-ALA. So far so good, have lost about 4.5% BF over 3 weeks time with this diet and the gear and supplements. But just some ideas to consider.....revise it a little bit and be patient. Big Andy had some good advice

 

[BigAndy69]

Well then, I would suggest some yohimbine + arimidex/nolvadex.

Plus you have to eat less carbs. Don't worry about post cycle carbs too much, the goal is lbm perservation, not gaining mass.

Also have you tried morning cardio?

 

[flexhard]

Hey High-Jacked,

Looks like you are taking in to many carbs. I think that you should cut out all carbs after meal 4, do this for 6 days and then do alittle carb loading on the 7th day.

Meal 1 and 2 look fine.

Meal 3 eat the 1 can tuna with 2 serving brown rice and cut out the 2 slices Whole grain wheat bread and low fat mayo.

Meal 4 Pre-workout 5 egg whites 3/4 cup oatmeal Post workout shake 40 grams whey mixed w/water.

I think that with Meal 5 eat the 2 average sized chicken breasts along with the salad (mixed greens) and cut out the brown rice

Meal 6
1 chicken breast and 1 serving broccolli. Also if you are trying to cut take out the low carb protein bar and eat food.

Meal 7 (middle of night)
40 g's whey mixed w/water I think is fine.

I did something like this for my last contest and started to drop my carbs more as my contest draw closer and then I carb depleted and carbed back up came in at about 5% bf at 205 1/2 lbs.

If you would like to see apic email me and I will send you a link so you can see for yourself if I know what I am talking about.

Flexhard

 

[overhead]

I have eaten most of these things , so I already had totals for them. I added your posted diet up and here are the totals. If my math is right that is 16 calories per pound. With no cardio that maybe a little too much to lose fat. Also, if it were me I would trade some of the carb calories for good fat calories. Right now you are eating like 50% protein, 18% fat and 33% carb. If it were me I would eat 50% protein, 35% fat and 15% carb. Focus most of your carbs around workouts and try to cut them out later in the day. With a couple of days a week of cardio I bet you could drop the fat. You still might have to cut a couple of hundred cals a day to get where you want. Of course these are just my opinions, I am far from an expert on the subject.

Total: 3262
Fat: 61 547 18%
Sat: 14 123 4%
Poly: 17 152 5%
Mono: 17 150 5%
Carbs: 275 963 32%
Fiber: 34 0 0%
Protein: 378 1513 50%

 

[High-Jacked]

Great information brolies, I have had such a consistent diet for so long that I am read to experiment. I want to try cutting my carbs down later in the say, but I am nervous that not eating carbs after an intense training session will put me in a catabolic state. I definetly need to stop force feeding myself, and maybe bring my total caloric intake down a bit. I normally always sway to the low carb diet to lose bf, but a few guys I know have been on a modified APEX diet and they have been getting awesome results. APEX is geared toward higher carbs and moderate proteins I think. I am never a believer in a program like this but lately I am willing to try anything.

But I would rather develope, or tweak my current meal plan and gear it towards what my goals are, which is first, maintain LBM while shedding fat. Once I get to the desired bf level I want to then begin to add muscle mass without increasing bf.

Sorry if I don't sound so knowledgable with nutrition, but it mostly is the fact that I have so much to say and don't feel like typing so many damn letters!

Thanks everyone, keep'em comin! If I lean out a bit, I will be ready to op my cherry and compete for the first time.

 

[canadianhitman]

Good point about insulin resistance, Andy....more prevalent than most people realize.

 

[ProteinFiend]

Great information brolies, I have had such a consistent diet for so long that I am read to experiment. I want to try cutting my carbs down later in the say, but I am nervous that not eating carbs after an intense training session will put me in a catabolic state. I definetly need to stop force feeding myself, and maybe bring my total caloric intake down a bit. I normally always sway to the low carb diet to lose bf, but a few guys I know have been on a modified APEX diet and they have been getting awesome results. APEX is geared toward higher carbs and moderate proteins I think. I am never a believer in a program like this but lately I am willing to try anything.

But I would rather develope, or tweak my current meal plan and gear it towards what my goals are, which is first, maintain LBM while shedding fat. Once I get to the desired bf level I want to then begin to add muscle mass without increasing bf.

Sorry if I don't sound so knowledgable with nutrition, but it mostly is the fact that I have so much to say and don't feel like typing so many damn letters!

Thanks everyone, keep'em comin! If I lean out a bit, I will be ready to op my cherry and compete for the first time.

dude, eat everything you can after your workout.... eat as little as you can before. and remember post training, carbs are your friend.

 

[THEEGAME2544]

I am looking for some advice on my diet. Here is a little info on me so you know my status and goals. I considered myself an experienced bodybuilder, I have been training smart and intense now for 5 years. I am 195lbs, 5'8", 14% bf. Here is my average days worth of food, keep in mind that I am trying to maintain muscle mass while slowly shedding bf: I am trying to get more of a "hard" look, with lower bf.

Meal 1
4 egg whites + 1 regular whole egg
1 large Yam

Meal 2
1 can tuna
1 cup oatmeal
3000mg of fish oil or some EFA's (Essential Fatty Acids)

Meal 3
12oz Salmon (grilled)
1 large Yam

Meal 4
1 can tuna
1 chicken breast or low carb protein bar
3000mg of fish oil or some EFA's (Essential Fatty Acids)

Pre-workout (NOTHING, DRINK 12oz of GATORADE DURING WORKOUT)
Post workout shake 40 grams whey mixed w/water (+ GET DEXTROSE MIX 50 grams in the whey shake) Dextrose is corn sugar you can find it online or at various brewing stores.

Meal 5
2 average sized chicken breasts
3000mg of fish oil or some EFA's

Meal 6
40 g's whey mixed w/water
3000mg of fish oil or some EFA's


I consume about 7 litres of water daily.


I am confused as to whether my protein intake is to high, and if my carbs are to low? I cannot figure out why with a clean diet like this, that I am holding onto bf?? Could you give me some suggestions on where you think I should modify my diet?

I really appreciate it and if I can give you some good ol' green karma I will.

Take a look above. I've just revised your diet a bit.....give that a try. The only things that you'll have to pick up to add in are the dextrose, Fish oil or EFA's, and gatorade. Everything else you already have. Like I said before, your idea is right, but your quantity and timing of meals and carbs are off just a bit. Hope this helps