Juve - BrandonXJ Diet Workshop

[BrandonXJ]

Juve mentioned he'd help me with the diet, and we'd do this in a public forum so hopefully this can help someone else down the road in a similar situation. Feel free to jump in with your comments.

Stats
156 - 5'6 - 16%BF

Level of Activity
3-4 workouts a week
M - Legs, Chest - Heavy Intensity - Late night (90 mins)
W - Triceps, Bi, Back - Medium Intensity - Late night (90 mins)
F or Sat - Chest, back - Low Intensity - Late night (Friday) or afternoon (Saturday) (60 mins)
2-3 hours of cardio a week (usually around 30 mins at a time before workouts, 6.0mph)
I've also been toying around with the idea of getting up early (7AM and running for 20-30 minutes at a slow pace)

Desired Results
Reduce bodyfat while gaining overall muscle mass

Medium Metabolism, not insulin sensitive.

Only other additions to diet would be EC stack (25/200mg 3x a day), multivitamin, and possibly creatine. I will be starting a sust cycle (500mg wk), but that's a month or two out, and really not the focus of this diet.

You can see what I've attempted to do as far as diet wise below. I assume they'll be some changes made before we're done.

Again, I'd like to thank Juve for his time and willingness to help me out.





Breakfast 8:00AM
1 1/4 Cup Shredded Wheat w/ Bran
1 cup 1% milk
2 scoop protein shake
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403 Calories - 4g Fat - 62g Carb - 38g Protein

10:00AM
1 Plain Medium Bagel
2 tbsp ANPB
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383 Calories - 17g fat - 7g carb - 8g protein

12:00PM
2 Slice Multigrain Bread
2oz Turkey Breast
1oz Swiss Cheese
1 medium orange
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344 Calories - 9g fat - 17g carb - 18g protein

2:00
1 scoop protein shake
1 cup lowfat fruit yogurt
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391 Calories - 8g fat - 53carb - 55 protein

Dinner (5-6PM)
1 Perdue Chicken Breast
1 cup brown rice
----------------------------------------------------
356 Calories - 4g fat - 45 carb - 27 protein


9:00-10:00PM (Post Workout)
2 Scoop protein Shake
----------------------------------------------------
241 Calories - 5g fat - 6g carb - 44 protein


TOTAL
Calories 2228

Fat 48g (20%)
Sat - 16
Poly - 7
Mono - 12

Carbs 253 (42%)
Fiber - 24

Protein 212 (39%)

 

[BrandonXJ]

I'm thinking I should drop that orange at lunch, to lose those extra carbs.. 253g a day seems high..not sure if I should replace it with anything?

 

[MrMakaveli]

I'm thinking I should drop that orange at lunch, to lose those extra carbs.. 253g a day seems high..not sure if I should replace it with anything?

Skip the creatine, it's not really anti-catabolic IMHO and may spare fat-mass, which isnt a good thing.

J Appl Physiol 2002 Aug 16; [epub ahead of print]

Creatine supplementation influences substrate utilization at rest.

Huso ME, Hampl JS, Johnston CS, Swan PD.

Department of Nutrition, Arizona State University, Mesa, AZ, USA.

The influence of creatine supplementation on substrate utilization during rest was investigated using a double-blind crossover design. Ten active men participated in 12 weeks of weight training and were given creatine and placebo (20 g/d for 4 d, then 2 g/d for 17 d) in two trials separated by a 4-week washout. Body composition, substrate utilization, and strength were assessed following week 2, 5, 9 and 12. Maximal isometric contraction (1-RM) leg press increased significantly (P < 0.05) following both treatments but 1-RM bench press was increased (33 kg +/- 8, P < 0.05) only following creatine. Total body mass increased (1.6 kg +/- 0.5, P < 0.05) after creatine but not after placebo. Significant (P < 0.05) increases in fat-free mass were found following both creatine (1.9 kg +/- 0.8) and placebo (2.2 kg +/- 0.7) supplementation. Fat mass did not change significantly with creatine, but decreased after the placebo trial (-2.4 kg +/- 0.8, P < 0.05). Carbohydrate oxidation was increased by creatine (8.9% +/- 4.0, P < 0.05), while there was a trend for increased RER after creatine supplementation (0.03 +/- 0.01, P = 0.07). Changes in substrate oxidation may influence the inhibition of fat mass loss associated with creatine following weight training.

 

[BrandonXJ]

Skip the creatine, it's not really anti-catabolic IMHO and may spare fat-mass, which isnt a good thing.

Thanks.. I had never taken it before, and I was just thinking about it, but I'll probably save the $$$ and skip it.

 

[JKurz1]

If you are TRULY trying to get shredded, I'm betting you'll need to eliminate the bread, cheese, milk and yogurt.......so, in other words, revamp your entire diet...........but, if you just want to lose a few pounds, then just stay in a caloric deficit........

 

[bran987]

Breakfast 8:00AM
1 1/4 Cup Shredded Wheat w/ Bran

don't eat me

what bf % are you trying to get down to? at 5'6" 16% 156 lbs you have 25 lbs. of fat on you. To get down to 10% you're going to have to lose 10 lbs. of fat and be down to 146 lbs.. and that's at 100% fat loss which is impossible. are you trying to get shrepped like jkurz said or are you just trying to get down to a BF level low enough to start a bulking phase?

 

[BrandonXJ]

are you just trying to get down to a BF level low enough to start a bulking phase?

yep!

 

[juve]

If you are TRULY trying to get shredded, I'm betting you'll need to eliminate the bread, cheese, milk and yogurt.

I agree absolutely - all that has to go.
For carbs look into: oats, oatbran, oat grain, barley, cream of wheat, green leafy veggies. At least a bowl or two of green leafy veggies - they are not calorie dense, but are filling, contain an abundance of nutrients including minerals (potassium, calcium) ad fiber. Ok, I'm not seeing that bagel, nix it. Same goes with that orange. Keep all carbs moderate or lower GI and consume the most amt of carbs PWO only.
For protein sources you're relying on either shakes or inadequate sources pirmarily; opt for fresh meats, fish (canned if you can stomach the taste), eggs/egg whites. Protein shakes use after workout, maybe before bed, but I'd go for a more sustainable protein source - solid food.
EFA's: 2-3tbsp fish oil, 2-3tbsp flax oil - include 1-2tbsp of oil before a workout with moderate amount of carbs and portein. A tbsp or two of oil (especially fish oil) is great upon waking upon (suppresses inflammation and inflammatory enzymes) and before bed, to sustain nutrient uptake over night.


Training: I'm not a big expert but whichever routine works for you, go for it. After training go for a high pro + mod/high carb meal - 2scoops protein don't cut it. Have another meal about 2 hours afterwards before bed: protein+fats+fiber (flax seeds, nuts, green leafy veggies, fiber supps)
Cardio: I am a proponent of high intensity cardio routine; yes I know on empty stomach, etc etc etc. But high intensity cardio offers its benefits: upregulate metabolism, increase insulin sensitivity and fat oxidation and storage by muscle (vs adipose) tissue, upregulate adaptogenic stress system, CNS and peripheral stimulation, plus cardiovascular benefits. Walking at a slow pace, is just that - walking and burning fat, without other benefits.
Before cradio: low fat + mod/high carb +mod pro meal; After cardio: same as after workout.
Supps: have you looked into nutraceuticals? Are you sure you understand what insulin sensitivity means?
Keep the thermogenics if you want, I am not a big fan - stimulate CNS through activity as opposed to pills. Also, as far as thermogenics there are plenty of more efficient alternatives.
I would also restructure your training timing, but that's it for now, I still have a few exams left, so I'll get back as son as I can.
peace~

 

[juve]

One more thing:
When I say moderate (as mod carbs) I mean around 30g's carbs, high would be 40-50g's at most, more than that is unnecessary, but if you feel you have inadequate stores of immediate energy (necessary for more intense output) opt for splitting carbs in several meals as opposed to eating one high carb meal.
When the intensity of your activities is low, consume pro+fat meals, as you needn't any anaerobic source of enrgy.

Also fruit are good carbs, either before and especially post workout. But don't just munch on apples if you sit on your ass. And, no, I don't buy into theory that fruit makes you fat, but I can come up with a 988768745 of other things that make you fat.
Fruit=good, just consume it adequately to support your activities.

 

[BrandonXJ]

Ok, here we go again.. try this one out and see what ya think.

Breakfast 8:00AM
2 Eggs raw - in the shake
2 scoop protein
1/2 cup oatmeal - in shake
2tbsp fish oil - in shake
--------------------------------------------
707 calories, 43g fat, 23g carb, 64g protein

10:00AM
1/2 cup cottage cheese
2 tbsp ANPB
---------------------------------------------
288 calories, 20g fat, 10g carb, 21g protein

12:00
3oz chicken breast slice
3oz turkey breast slice
small salad
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497 calories, 27g fat, 20 carb, 47 protein

2:00
1 scoop protein shake
2 tbsp flax seed oil
----------------------------------------------
361 calories, 30g fat, 3g carb, 22g protein


Dinner
1 Chicken Breast
2 cup stirfry veggies
-------------------------------------
355 calories, 3g fat, 48g carb, 42g protein

9-10 (post workout)
2 scoop protein shake
1/2 cup oatmeal
-------------------------------------
313 calories, 6g fat, 22g carb, 46g protein


Totals

Calories 2522
Fat 128g 47%
Sat 25g
Poly 50
Mono 34

Carbs 125 14%

Protein 235 38%

Seems a bit high in calories and fat to me, but that's probably due to the addition of the fish and flax seed oil.