I'm losing sleep over this! 212lb man on a mission.

[obsessedwliftin]

LOL! CB didn't run me off. She has a vast amount of knowledge in the area of nutrition and the body bro. I couldn't think of any one better to help. She is a infinite resource on diet bro. However my biggest concern is all this fruit. Fruit is sugar. Sugar is conflicting to the goal of losing weight. I would like to see the carbs lower. I read what you wrote about not wanting to lower them but I would recommend 100 or so per day. 0 after 3pm. That is what works for me. If you take the fruit out you can add larger servings of protein. Also if you can I would look at substituting some of that brown rice with sweet potato.

 

[ashlfcowen]

LOL! CB didn't run me off. She has a vast amount of knowledge in the area of nutrition and the body bro. I couldn't think of any one better to help. She is a infinite resource on diet bro. However my biggest concern is all this fruit. Fruit is sugar. Sugar is conflicting to the goal of losing weight. I would like to see the carbs lower. I read what you wrote about not wanting to lower them but I would recommend 100 or so per day. 0 after 3pm. That is what works for me. If you take the fruit out you can add larger servings of protein. Also if you can I would look at substituting some of that brown rice with sweet potato.

Appreciate the feedback bro, but I was always under the impression fruit was good for cutting? It's full of antioxidants and full of fibre right? I've tried to cut out fruit before and it's always made me feel rather run down and bloated.

But yeah, agree with the alternative to brown rice. Love sweet potato, so swapped my PWO MEAL to 1 medium sweet potato rather than 35g brown rice.

In regards to cutting carbs after 3pm, I thought I'd hit a balance, but thinking about it only 3 meals of 7 have little to zero carbs. Would you suggest scrapping the carbs in meal two, upping the g's of oats in my breakfast and working out an hour or two after breakfast?

 

[obsessedwliftin]

Move the carbs to pre workout and post work out. Those will be the best times for the body to use them and not store them for energy. You want your body to start using fat stores for energy and it cannot happen unless you deplete the carb intake and force it to. Fruit is good for your body. However, more fruit equals more natural sugar. Small amounts of fruit early in the day will not hurt but really watch your fruit intake. Depriving your body of sugars, no matter the source, will accelerate fat loss. Carbs are very similar in the fact that unused carbs are converted to sugar as well. High protein, lower carbs, and good fats are what you are looking for here. Diets will have to be continually tweaked. Put your trust in it for 2 weeks. Reassess at that point based on results achieved and tweak from there.

Sent from my DROIDX using EliteFitness

 

[ashlfcowen]

Move the carbs to pre workout and post work out. Those will be the best times for the body to use them and not store them for energy. You want your body to start using fat stores for energy and it cannot happen unless you deplete the carb intake and force it to. Fruit is good for your body. However, more fruit equals more natural sugar. Small amounts of fruit early in the day will not hurt but really watch your fruit intake. Depriving your body of sugars, no matter the source, will accelerate fat loss. Carbs are very similar in the fact that unused carbs are converted to sugar as well. High protein, lower carbs, and good fats are what you are looking for here. Diets will have to be continually tweaked. Put your trust in it for 2 weeks. Reassess at that point based on results achieved and tweak from there.

Sent from my DROIDX using EliteFitness

You're right, it's all trial and error. I'm just a little cautious as I have a purely customer service job where I spend 8 hours a day talking to a varied of different customers. Thanks your help, I will anticipate a reply of Cutie off CB but just so you know I started this diet today - so far so good, if not a little worn out 25 minutes in to my cardio to the point I had to stop, I'll put that down the fact it was my first run in almost a month - and that darn treadmill kept throwing me on a level 6 incline every 4 minutes

You've been great, thank you.

 

[Cutiebolic]

Hey bro... Was hoping I'd have a chance to write from a real keyboard but time is a wastin' and I have been late enough as is.

OWL knows his stuff. My thoughts are as follows: you're coming off a period of not so fabulous nutrition... You weren't that specific but I'm guessing you've partaken in some dietary indiscretion. My philosophy is that you should do as little as you need to to see results. Carb cycling (what OWL is suggesting) is an advanced dieting practice. It's excellent for breaking through plateaus once your diet is clean and regular. I don't want you to shoot your wad right off here. What I would suggest, if you have the patience, is to start the diet you have written out, but add some other stuff (to follow in next post. It's fine to do it this way for now... Dont worry... I just have some suggestions once I can get to a real desktop). Also, I'd save running for later as well. Do 30 min of walking on a steep incline 4-5 days a week. Enjoy the summer and go for a hike if you can. Focus on safe lifting with proper form. Post your lifts if you want. You are a freight train, bud. The only thing that will derail you is an injury.

Victory is about consistently winning the day. It doesn't have to be a grand slam. Just consistently hit singles and limit your strike outs. Stay healthy and keep your head out of the gutter. You can do it.

 

[ashlfcowen]

Hey bro... Was hoping I'd have a chance to write from a real keyboard but time is a wastin' and I have been late enough as is.

OWL knows his stuff. My thoughts are as follows: you're coming off a period of not so fabulous nutrition... You weren't that specific but I'm guessing you've partaken in some dietary indiscretion. My philosophy is that you should do as little as you need to to see results. Carb cycling (what OWL is suggesting) is an advanced dieting practice. It's excellent for breaking through plateaus once your diet is clean and regular. I don't want you to shoot your wad right off here. What I would suggest, if you have the patience, is to start the diet you have written out, but add some other stuff (to follow in next post. It's fine to do it this way for now... Dont worry... I just have some suggestions once I can get to a real desktop). Also, I'd save running for later as well. Do 30 min of walking on a steep incline 4-5 days a week. Enjoy the summer and go for a hike if you can. Focus on safe lifting with proper form. Post your lifts if you want. You are a freight train, bud. The only thing that will derail you is an injury.

Victory is about consistently winning the day. It doesn't have to be a grand slam. Just consistently hit singles and limit your strike outs. Stay healthy and keep your head out of the gutter. You can do it.

I'll anticipate your next post. I am still very much learning despite reading up on literally days worth of material.

The problem I have with walking at this current time is psychological, for example if I'm not sweating through a form of intense exercise, I don't feel like I'm burning calories which is obviously a massive part of my cut, calorie deficit etc. And by only completing 25 minutes it will now encourage me to go 30 minutes in the next couple of days, until the point I am COMFORTABLE running that same program for 45 minutes. I set myself targets and this is what motivates me through my cutting phase.

And that little quote, whether or not it was your own was very motivational. Thank you.

Missed out the fruit today, will include it tomorrow to see if it makes any difference in my mood, because today I feel tired, and hungry.

Also, in regards to my fat intake - a question, how much EXTRA fish oil capsules do you recommend I take a day? 5? 10? each capsule has 1,100mgs of pure fish oil.

 

[ashlfcowen]

Also, what would be your opinion on having a pre-workout drink, maybe NO Shotgun with my Xtend?

 

[Cutiebolic]

Ok... here's my suggestion. Weigh yourself tomorrow morning and measure your waistline at your navel. Write it down. Then, for the next two weeks follow the meal plan exactly as you have it written, except:
-at meal 1 add another whole egg
-at meal 5 get rid of the whey protein and make it 4-6 oz (cooked) chicken, turkey or fish, plus the almonds, plus 1-2 c green vegetables.
-cut the nighttime PB in half (have 1/2 TB and add 5 fish oil caps... yes, 5)

skip the NO for now.

and finally...

once you decide to do it, DO IT. stop thinking about it. stop second guessing. just do it (not my own phrase) and then wake up the next day and do it again. and THEN, after 2 weeks we can re-evaluate and see if anything needs to be tweaked.

trust me on the cardio for now. do the walks. crank the incline up all the way, but don't run. I want you anabolic.

OWL, you concur?

 

[ashlfcowen]

You're right, there's nothing to it but to do it and this is my problem. My measurements, as well as pictures have been taken, so we'll assess again in 2 weeks. I've added another extra egg at breakfast, nice to see the protein shoot right up! However in regards to swapping the shake for a solid meal, unfortunately I can't. My line of work means I am busy 3 hours out of 8, and so I consume the shake moments before that period, which sees me through until I can sit down and eat again. I literally can't afford the 10 minutes it will take to sit down, so the shake is very convenient.

Why so many fish oils? per capsule provides me with 1,100mg of fish oils, 610 of which containt EPA&DHA. So being over 200lb the estimated in take is around 4 grams right? So ideally I should be taking between 6-7 tablets a day. At the minute I take 2 in the morning, 2 with meal four, 2 with meal 6 and 1 before bed. More? and why? Through research I heard that if you OD on these then there are some negative effects, i.e. thinning of the blood.

I love to learn.

P.s. went with 30 minutes of incline walking today, you're right and I'm wrong, I did sweat...

 

[Cutiebolic]

I meant take 5 before bed and not the other ones, but if you prefer it the other way that's fine. Honestly, you're splitting hairs here... Get your head out of it. You can only mess up a good plan here.

Re: "thin" blood... Do you have bleeding problems? Actually, since I'm asking, do you have any medical problems (high blood pressure, heart disease, diabetes?)?

Stop thinking.