I'm looking to get some advice on a fat loss diet (not pre-contest). I've used the Beverly advisor service for a past contest, but now I'm looking for more of long-term plan (no twice weekly carb up meals -- those were a disaster). I've been experimenting for the past few months with various caloric and macronutrient levels, and found that I'm EXTREMELY sensitive to carbohydrates (almost positive I'm hypoglycemic) and that I feel much better on a moderate-fat, low-carb, high-protein diet than I do on a more traditional balanced carb/protein, low-fat diet (regardless of the calories).

Here are my stats: 5'5", 178 lbs, approx 13-15% BF (think short and stocky).

I'm not looking to get into contest shape, but I'd like to get to around 7-8% BF in 3-4 months (figuring a pound a week fat loss). I workout 3x a week, do HIIT cardio 3x a week, and am pretty active in sports on the weekend.

I'm revisiting my initial contest preparation diet as a starting point:

Meal #1
2 whole egg + 4 egg whites
5 oz. very lean meat
1/2 cup oatmeal - before cooking

Meal #2
Protein Drink: 2 Scoops Ultra Size or Ultimate Muscle Protein, 2 TBS heavy whipping cream

Meal #3
8 oz. lean meat
6 oz. sweet potato or 2/3 cup cooked brown rice
2 cups vegetables (broccoli, etc.) or salad with 2 TBS. Vinegar and Oil Dressing

Meal #4
(same as meal #2)

Meal #5
10 oz. very lean meat
2 cups vegetables
Salad with 2 TBS. Vinegar and Oil Dressing

Meal #6
Protein Shake: 2 Scoops Ultra Size or Ultimate Muscle Protein


Will this do the trick? Anybody suggest any changes? The only changes I was thinking of doing were substituting Muscle Provider for Ultra Size, taking 1 TBS flax oil at meal #3 instead of dressing, and occasionally subtituting 1 cup low-fat cottage cheese in place of the shake at meal #6. How does this sound? Is this a realistic long-term nutritional approach?

Let me know what you think.

This message has been edited. Last edited by: <Creelove>,

Since this is a diet for a longer term, think of diets like workouts. The body adjusts, so make some change ups.

You're missing fruit. I'm not sure what you meant by being hypoglycemic, but maybe you meant "hyper" relating to a diabetic with high blood sugar, either type 1 or type 2.

Make sure your salads contain a variety of foods, tomatoes, olives, and so on.

You have 3 protein drinks, this is ok, but that's where you should add fruit. After week 1, drop the whole eggs and and just have the 6 egg whites.

Week 2, drop the whipping cream and add 1 tsp flax.

Keep the diet for 4 more weeks using chicken, turkey and beef.

Week 6, add fish. Salmon, tuna. Place that in the diet for 1 meal each day 'till week 10.

Week 10. Evaluate everything. Workout, weight, bfc and see where you are, well, you know WHERE you are. Seriously, see how you feel, physically, strength, etc. If you've made good progress, I feel Meal #6 should change to whole food.

This should help you work your way to a little lower bfc and just remember that your diet should change back and forth. Cycle shakes. Use them, drop them for a few, then use them again.

Frank

Hypoglycemia is a condition where your body produces too much insulin too quicly in response to carbohydrates, causing your blood sugar to crash quickly. Basically, it causes you to be hungry and tired all the time when you eat carbohydrates (even low glycemic index foods).

As an example, I can eat a turkey sandwich on high-fiber, whole-wheat bread and an apple, and within an hour, I'd be starving, shaking, and about to fall asleep. Whereas if I drink an Ultra Size shake with 2 TBS whipping cream, I'm perfectly fine for 3-4 hours.

Though I understand that diets need to change over time, I'm really looking for something that I can follow and not think too much about. Diets that require constant tweaking (adding this or dropping that) or change frequently, have always lead to trouble in the past for me.

I've tried so many different things in the past year, that I'm really just lookng for a simple, solid plan to start with. For me, KISS (keep it simple stupid) is the best way to go.

This message has been edited. Last edited by: <Creelove>,

quote:

Hypoglycemia is a condition where your body produces too much insulin too quicly in response to carbohydrates, causing your blood sugar to crash quickly. Basically, it causes you to be hungry and tired all the time when you eat carbohydrates (even low glycemic index foods).

As an example, I can eat a turkey sandwich on high-fiber, whole-wheat bread and an apple, and within an hour, I'd be starving, shaking, and about to fall asleep. Whereas if I drink an Ultra Size shake with 2 TBS whipping cream, I'm perfectly fine for 3-4 hours.

Yep, we're talking the same thing. I just wanted to make sure. In using the whole food scheme, add fat to the meal, perhaps using the flax/olive oil. You may also check out the "O" diet as Winflex was writing about. See how that would affect you. I think that's about as simple as can be.

Get the rest of your vitamins from a SuperPak.

Frank