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 Diet Discussion Board
 Help me design a DIET.
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| Author | Topic: Help me design a DIET. | ||
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Cool Novice 
Posts: 17 |
Hello. Im a 17 year old male. I workout hard 4 days a week. Im 5"7 165 lbs at 17% BF. Im looking for a cutting diet. What should my diet consist of? Im willing to eat any type of food. Thanks    | ||
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Cool Novice
Posts: 21 |
eat a maximun of 100g of carbs (no sugars) a day and 30g of vegetable (only) fat. Do 200-400g of Prots with chicken, fish and whay&casein powder. Add 30min cardio after every workout. 50g carbs for breakfast and 50g of carbs for lunch, thats all. Try less if you can. You may loose 1 lb per week. Stay off gear! Drink a big cup of black coffe 30 min before every meal. Stay active directly after every meal at least for 15 minutes. Be patient, It takes time to get lean the natural way. Good Luck  | ||
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Cool Novice
Posts: 31 |
hi there, my dietary routine is different from other people's. I am not a fan of protein. You need it when you are dieting but otherwise I would recommend a very high carb diet. Ignore this zone diet/ Atkin's diet trash. Give fad diets a wide birth. High protein diets are unhealthy and everyone I know who has lost weight on one (there are few success stories) have rebounded quite noticeably. Low carb diets suppress insulin so your body begins to store fat more easily whenever it gets a carb - which are what the human body is designed to run on. Protein makes your body acid, is bad for your liver and kidneys, leaches calcium out of your bones, and is bad for cardio-vascular health. Avoid sugar and processed foods. I assure you this advice is counter to what others will tell you because it is not currently fashionable among popular dietary mythology. Actually if you want to design a diet I recommend avoiding body-building web-sites and instead buy a good quality book about nutrition. Make sure you avoid the fad diets though. That means anything like zone diets, atkins, food combining - whatever. Start with an encyclopedia and work from there. P.S. the only guaranteed way to lose weight is to count calories. Good luck! | ||
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Amateur Bodybuilder 
Posts: 50 |
Before you dismiss a low carb/high fat diet out of hand, realize there is no one catch all diet for everyone. Some people do well on a high carb diet, while others do not. This is also true for the current "fad" low carb/high fat diet (this "fad" has been around for over 50 years and has been used for the treatment of epilepsy in children). If you find that you can not drop fat on a high carb/low fat diet after creating a caloric deficit, try reducing the amount of carbs that you eat and increasing the amount of good fat (olive oil, flax seed oil, etc) in your diet. By the way, Baylor College of Medicine is wrapping up a major study comparing low fat/high carb diets with ketogenic diets and the results will be published soon. It shows that volunteers lost weight following both diets but the ketogenic diet resulted in better fat loss without a significant increase in LDL. ------------------ | ||
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Amateur Bodybuilder
Posts: 226 |
haha! lizzy that was one of the dumbest posts i've seen in a long time! ------------------ | ||
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Cool Novice
Posts: 31 |
I agree that there are applications for ketogenic diets but these are very limited. The problem being addressed would need to be very serious (i.e. epilsepsy) because of the general unhealthfulness of the ketogenic approach. There are always studies proving anything but the fact remains that ketogenic diets are still unproven. Something being around for a long time doesn't make it legitimate. Food combining, for instance, has been around for longer than 50 years, and continually gets revived for every new generation. Yet this doesn't change the fact that it is based on false principles. 69justin69, I think it is very interesting that you think my posting was silly (even though you didn't elaborate as to why), because I assure you my opinions are based on well founded well established nutritional principles. If it is such a surprise to you that people dissent from popular dietary mythology then that indicates that you perhaps need to test out your opinions to see if they have a legitimate basis beyond simple popularity. It is also interesting to note that the majority of nutritionists still remain very sceptical about ketogenic diets and there are plenty of experts who will highlight the unhealthfulness of such an approach. Maybe you should make an appointment with a neurologist because he or she can tell you about the damaging effects of ketones on the human brain if you are of a mind to listen. I realised as soon as I came onto this web site that my nutritional beliefs would be very unpopular, but I assure you they weren't arrived at over night. I think the best thing for HS lifter is not to take anyone's advice and instead research this for himself. Like I said, the encyclopedia would be a good place for him to decide. Whatever dietary approach each of us chooses I wish them well and remind them that they have to take personal responsibility for the consequences of those choices. Good luck! :> | ||
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Cool Novice
Posts: 17 |
Im confused. | ||
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Amateur Bodybuilder
Posts: 83 |
HS Lifter don't be. For starters you are 17% fat. This indicates that you proberably don't have a good enough idea about basic nutrition. The bodyopus diet for instance is as the author DD wrote a diet book for people who aren't fat. Start loosing the pounds with basic nutrition, which lies somewhere in between the extreemes. I would reccommend you something like this. 1.Buy a food scale 2. Allways eat low/non fat foods. 3. Because of no. 2 you don't count fat calories. 4. start with 2000 cals. a day from protein and carbs. 5. Before starting meassure your waist, write it down. On days where you work out your diet should look like this. carbs / protein (60%/40%) 09.00 : meal 1 : 44 gr. / 28 gr. =72gr. 12.00 : meal 2 : 44 gr. / 28 gr. =72gr. 15.00 : before workout meal (75%/25%) 112 gr. / 36 gr. =148gr. after min. one hour , weight workout. 18.00 :right after workout 112 gr. / 36 gr. =148gr. 22.00 :bedtime meal: (40%/60%) 20gr. / 32gr. =52gr. _____________ = 492gr./aprox. 2000 cals. This way it is acctually possible to add a little mass with the right training routine added. And still loose fat. You must do cardio 5-6 times a week, best in the morning. After 14 days, meassure your waist again, and if you have started loosing size stick with the 2000 cals. if you don't or gain, decrease cals. with 500. ------------------ | ||
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Cool Novice
Posts: 17 |
Thanks for the advice Michldav! | ||
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Amateur Bodybuilder
Posts: 83 |
No prob bro, but i must say, that you would be much better of if you bought a training program(book). There are diff. good ones out there, that covers everything from basic dieting to excersices. If you have more questions feel free to mail me or post on the board again. You still need to know how to diet on the days when you are not training right. ?  ;Mike H. / MICHLDAV - VIKING OF THE NORTH. | ||
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Cool Novice
Posts: 39 |
Lizzy, I have been off and on different diets and I was wondering something on the posts you give where high carb diets are the way. I recently have been looking at the glycemic indexes of certain foods. How does this play into your answer of high carbs?Thanks | ||
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Cool Novice
Posts: 16 |
bump for more diet info from lizzy. | ||
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Amateur Bodybuilder
Posts: 50 |
Lizzy, Don't get me wrong I don't think a ketogenic diet is something to follow for a lifetime until more research is done but it can be useful for short term fat loss. Most nutritionists are against it because 1) Low fat/high carb is the current paradigm in nutrition science. 2) There are not enough studies comparing low fat/high carb with high fat/low carb diets. And I think you are confusing dietary ketosis seen during a ketogenic diet with the potentially fatal state of diabetic ketoacidosis which is the the overproduction of ketone bodies and the inability of the body's tissues to utilize the ketone bodies found in Type I Diabetics. You are right that you can usually find any study to back any theory but I usually don't lump studies by major hospitals and research centers like Baylor College of Medicine with corporate sponsored studies. Before anyone decides on a diet, it is best to research and decide what is best for you and your health. ------------------ | ||
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Cool Novice
Posts: 31 |
rdhdfmn, any healthy long-term diet requires the ommission of refined and processed foods be they carbohydrates, fats, or proteins, etc. The high glycaemic foods are generally processed. Grains like wholewheat have a GI of only about 40. Wholefoods generally aren't fast releasing. Grinding foods, i.e. flours, cooking them, i.e. cooked carrots, etc turn them into high GI foods. I generally eat my fruit and veges raw such as in salads. Wholefood carbs are packed with vitamins, and minerals, like iron, potassium, etc, and are alkaline forming. I wouldn't get too worried about the GI index anyway because its the Insulin Index you need to worry about. Fats and proteins don't come out so well when you look at the insulin index. Overall the best way to control insulin levels is through eating small meals more often as it appears that total insulin relates largely to the number of calories consumed rather than the content of those calories. Once again though, this isn't an endorsement for the consumption of foods like sugar or white flour. Good luck in your dieting. | ||
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Cool Novice
Posts: 31 |
theking, I agree that a ketogenic approach is largely harmless in the short-term. My concern is that this seems to be a permanent dietary choice for many people around here. The ketoacidosis produced during a ketogenic diet is the same process that leads to diabetic comas. The acidosis, the strain on kidneys and liver functions, digestion - the ammonia created and the putrefication, the poor energy value, the cancers, the haert disease, etc, etc, all these consequences of high fat and proetin foods when contrasted to the health and nutrient density, the energy levels, the ant-oxidant and disease preventing qualities of wholefood carbohydrates continually reminds me that a high carb low fat/protein diet is the most suitable long-term nutritional strategy. But I do agree that everyone needs to decide for themselves because there are so many grey areas in nutrition. | ||
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Amateur Bodybuilder
Posts: 50 |
Lizzy, I pretty much agree with everything you posted except for ketoacidosis. Ketone bodies released during a ketogenic diet is different than ketoacidosis in Type I Diabetics. During a ketogenic diet in a healthy individual, the body has means to prevent ketoacidosis from occuring by expelling ketones and by the metabolic utilization of ketones by bodily tissues. In Type I Diabetics, this feedback or ability is lacking and therefore a large number of ketone bodies buildup leading to ketoacidosis. But we do not yet know how a healthy body will handle the ketones during an extended period of time, except for the Eskimos whose diet once consisted mainly of protein and fat (but many other factors could have played a role in why Eskimos did not suffer any negative effects from such a diet). That's why until further research I keep my ketogenic diets short and I advise the same to others. ------------------ | ||
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Cool Novice
Posts: 31 |
theking, I'll take your word on the issue of ketoacidosis. You appear to have researched that more than me. There is one thing in your post which I would like to address though. People often cite the eskimos as evidence of the validity of a high-fat, high protein diet citing how eskimos have a low rate of heart disease. The omega fatty acids in their seafood protect their hearts from the saturated fats. The eskimos are, however, not healthy. They do suffer from their diet. They are overweight, they have a low life expenctancy and they suffer from generally poor health. Of course I realise I could also be describing the average westerner too! :> |
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posted November 14, 2000 12:34 AM