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Beverly International Nutrition Support Forum Beverly Nutrition Diet Need some diet helpGo | New | Find | Tools | Reply | |
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| Guru Member |
Currently I am trying to do a show this summer. I am 21% body fat 5'7 188 lbs. I have come up with the following diet. I work out 6 days per week and 30 min cardio each day. The following is the diet I have come up with. Meal 1 4 egg whites 2 whole eggs 1 cup oatmeal 1 grapefruit meal 2 2 scoops ump handfull of peanuts i know almonds would be better but cost is a factor meal 3 8 oz lean beef 2 cups salad olive oil dressing meal 4 same as 2 meal 5 8 oz lean beef 1 cup veggies meal 6 same as meal 2 This breaks down to 2244 cals per fitday.com 267.8 grams protein 81 grams fat and 109.5 grams of carbs or 50/34/17. I guess this is not far from the 50-30-20 diet program. My goal is to burn as much fat as I can the next 8 weeks. I hope to be below 10% by june. Any suggestions or ideas? I will be starting tommorow on this approach but i can always tweak here or there. My main concern is this too many calories. I will also be taking 7 keto upon waking and at 3 pm. 2 lean out with every meal as well as mass aminos and ultra 40 tablets. I have a supply of muscle synergy I can add in or should I wait a bit????? Thanks for any ideas or suggestions. | ||
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I didnt add in calories for the mass aminos and ultra 40s. So my protein may be higher than the 50% mark. I also drink glutamine during workouts 3 scoops. | |||
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| Guru Member |
Here is the thing, you are counting veggies in your carb count and I just dont agree with that, they dont effect insulin and they take as much to burn as they provide. Even so, 109 carbs even if they were starches isnt much at 188. Try this 240 protein (include the mass and u40 and any protein in carbs) 200 carbs spread over the first five meals of the day, can leave out of meal 6 if you like 45 grams fat Spread carbs evenly over the first five meals. Cardio should be daily morning out of bed for 30 mins and pwo for 30 mins. Heart rate around 110-120. Use fitday.com to get this right. I actually hear now that livestrong.com has a wiki type food database that is huge and has all beverly values too, so you can build your diet put in all your supps and get these numbers right. If you go with your plan, you need to refeed at least once per week. Either do two bev carb load meals as last meal Mon/Thurs. Or my preferred method is all day long on leg day, get carbs up to around 250 for the day, not including veggies. Jason Theobald | |||
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My body doesnt really do well with alot of carbs like that. I am really trying to cut back on them as much as possible. Would it be acceptable to keep the diet as is and do the carb ups? | |||
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Answer this what makes you think you dont do well with some carbs in, 200 really is nothing at your size. Answer this for me and we can go from there. Jason Theobald | |||
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I tend to hold water and do not lean out as very fast. My goal is to do a show june 6 and I think the low carb approach would be the best to get the fat off quickly. With the protein I am taking I should not lose any muscle. | |||
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| Guru Member |
I dont care what diet approach you take there is NO WAY you can be show ready at 21% by June 6th. Im about 8% right now, and doing a show June 20th and Im worried about being show ready, granted its national level show, but the point remains. There is no way to be ready by June 6th in even respectable condition at 21%. I mean no disrespect, just think I should set your expectations, at that percentage Id advise a 40/40/20 approach pick a show in late August and take your time. Drop carbs as you go along so they metabolism stays healthy. Most think they are carb sensitive when in reality they overeat protein which then can convert to glucose, then the carbs they do take in makes them fat. Then they cry insulin insensitive. And just because you pound the protein does not mean you wont lose LBM, trust me there. Anyways, you seem set on this plan. Try it with the two weekly refeeds. Good Luck on your show. Jason Theobald | |||
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| Active Member |
Jtheo, I did not realize that protein can be converted to glucose. If the carbs are low, fat being at a healthy, moderate amount, would extra protein still be converted to fat? Maybe I am eating too much protein.. Being at 5'3 118 pounds, how much protein should I be eating a day? I am doing well so far with your approach of carbs after workout only but I think I may still be eating too much protein. I take in at least 24 grams with each meal, so I am getting about 144 grams (not including carb protein). Is that too much? Thanks Lisa | |||
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| Guru Member |
jtheo. I know it is a long shot to be show ready in june however I want to try and get as lean as possible in by june with the idea of if I am not ready I can go in August or sept. In 6 weeks if I am not close I will start to do a 2 week gain 2 week hardening cycle with the carbs as I have seen in a few articles on this site. My biggest problems dieting are mental so I need to focus on short periods at a time in order for results to be best. I know alot of guys here are always at a low bf% but it is a challenge for me. | |||
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| Guru Member |
Good luck I guess my MAIN point is you are using a sledge hammer when all you need is a pick axe right now. At 21% you will lose at a 40/40/20 plan, feel better, be stronger, etc. When the fat loss stalls, then start to shift maybe into 50/30/20, then when you stall hit up this 50/20/30 diet with the refeeds. Good Luck Jason Theobald | |||
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| Guru Member |
study up on gluconeogenesis. You are probably fine, you dont eat many carbs you need a higher protein intake. Jason Theobald | |||
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I will do my homework on it. thanks for the input. | |||
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Ripped, trust Jason on this one. At 21% June is out of the question. Going that low in carbs off the bat is a setup for disaster. Sure at first you'll probably drop some weight, but eventually that will stall. Then where do you go from there? I'll tell you, you would have to drop to virtually no carbs and be starving all the time and do **** tons of cardio just get any more fat to come off. Like Jason said I would pick something late summer, take your time eat lots more food and come in looking good. At 21% I guarantee you could eat every bit of 250 carbs a day and still lose fat if you train to failure and do LISS cardio twice daily. You must also remember you only want to lose 2lbs of fat per wk max to safely hold on to muscle. With 40 lbs of fat on you, it would be best to at least do 16 wks of dieting IMHO. Good luck though on whichever you pick. | |||
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| Guru Member |
The whole plan PERIOD. Shoot for August to be at 12%. You'll be holding a lot more muscle. Any time you lose fat, you're going to lose muscle. The idea is to minimize muscle loss. Prepare yourself for a late fall and you'll come in top dog. Any earlier, you'll suffer the consequences of muscle loss. Frank "Lift and be happy. Lift harder and be excited...Get Excited, Get Big!!!" | |||
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