Juve - BrandonXJ Diet Workshop

[BrandonXJ]

Makes sense to me.. what about carbs and post workout? If I was going to run in the AM, I'd assume I could leave the 1/2 cup oatmeal in the shake.. and maybe take it out the days I'm not running in the AM. What about the PM lifting? Are carbs needed with the protein afterwards?

 

[sawastea]

Brandon, I have a pretty nifty .xls sheet that can aid in determining your final BMR. I have your height and weight. What is your age?

 

[BrandonXJ]

Thanks man! I'm 25.

Last time I tried to figure it out I think I got somewhere around 1720.

 

[juve]

Do not rely on formulas and numbers!! Assess your energy expenditure/uptake in relationship to your desired goals/and activities - progress in them will indicate you're on the right track, regress....well you understand. Formulas cannot be applicable to each individual due to numerous reasons - these estimates do not include any pathologies (being insulin resistant - ie diabetic - will preclude you from attaining your desired results because the formula doesn't say that you shouldn't be eating carbs except post-workout when your body is most insulin sensitive), level of activity, the over all hormonal/metabolic composition of individuals. You have 'clean', nutrient rich foods - all you need is timing and training, which itself requires adequate nutrition. Go from this point, not from a dubiously derived number which really means nothing.

 

[ProtienFiend]

Excellent post from Juve!

I was making a similar one until my net went down. But he covered most of it!

Somethings to look for (mostly insulin related):

Tendency to hold chest/abdominal/hip fat
Lethargy after eating carbs
More-than-normal bloating after eating carbs (wheat, etc..)

I would like to add sawastea is a great bro and I know he had good intentions.

 

[sawastea]

I hate you all!!!


25 Age
156 Weight in pounds
66 Height in inches
0.5 Activity factor: .3 sedentary, .5 moderate, .75 heavy

1705.654545 Basal Metabolic rate
852.8272727 Caloric Expenditure during activity (Activity factor)
170.5654545 thermic effect of food

2387.916364 Final BMR

2887.916364 Eat this many cals/day to gain one pound per week
1887.916364 Eat this many cals/day to lose one pound per week

 

[bran987]

I hate you all!!!


25 Age
156 Weight in pounds
66 Height in inches
0.5 Activity factor: .3 sedentary, .5 moderate, .75 heavy

1705.654545 Basal Metabolic rate
852.8272727 Caloric Expenditure during activity (Activity factor)
170.5654545 thermic effect of food

2387.916364 Final BMR

2887.916364 Eat this many cals/day to gain one pound per week
1887.916364 Eat this many cals/day to lose one pound per week

it's so cool when he does that

 

[juve]

I hate you all!!!

I you dude!

 

[BrandonXJ]

Ok peoples.. round 3, thanks so much for the help thus far. I've changed things up a little bit, 2 slightly different diets based on workout/non workout day plus a big change to the post workout shake. Let me know what you think this time. Changes/notes in italics.


Breakfast 8:00AM
2 Eggs raw - in the shake (only 2 if following previous nights workout, 1 regular days)
2 scoop protein
1/2 cup oatmeal - in shake (only following previous nights workout, regular days, no oatmeal)
2tbsp fish oil - in shake
--------------------------------------------
Following previous night workout - (710 calories - 44g fat - 21 carb - 61 protein)
Workout Days (551 calories - 37g fat - 5g carb - 51 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

----------------------------------------------
470 calories, 27g fat - 20 carb - 42 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
small salad (moved from lunch to dinner)
-------------------------------------
373 calories - 3g fat - 51 carb - 44 protein

9-10 (post workout)
2 scoop protein shake
1 egg (in shake)
Carb mixture (dextose, sucrose, glucose.. whatever) 35g
Gatorade drink (3/4 scoop poweder)
Multivitamin
-------------------------------------
422 cals, 10g fat, 51g carb, 51g protein

Ok, so I tried to modify the diet slightly for workout and non workout days. It turns out the non-workout days will have higher carb ratio (due to the morning after workout shake..) and more calories not sure if that makes sense or not. Should it be the other way around, but maybe moving the morning carbs (oatmeal in the shake) on the workout day to 2:00pm?
Also, I did some reading in this book called "nutrient timing" that basically stated that after working out your muscles are really insulin sensitive, and by increasing your protein/carb/electrolyte intake right after working out you'll move from a catabolic to anabolic state much quicker. Thus the "carb mixture" added to the post workout shake, along with the gatorade. Gatorade was included to get the electrolytes, plus the 15g sugar it contains is pretty high GI (it was listed at 91) and then the 35g of carbs (dextrose, sucrose, glucose.. not sure what will be added.. thinking honey?).

Totals
Workout Day
2465 calories, 118g fat, 140g carb, 234g protein

Non - workout Day
2624 calories, 125g fat, 156g carb, 244g protein

 

[JKurz1]

You need to use fitday or some calorie counter cause you are way off......there are def. no carbs in chicken or protein......veggies and salad = 51g of carbs???? Thats a ton! You don't need gatorade and dextrose.....AND, Ive never been a fan of low carb regimines, so I don't know much on the topic.......I like carbs at every meal and then switch to more fiberous ones post-workout............