I am new member to this , but long time lifter . Did a show using Bev Sup 10 years ago, and have just recently started using Ultra 40 and Keto. My diet consist of 4 to 6 meals depending on the day.
I am trying to eat low carb high in protien and good fat.
But am totally confused on how to set my diet up proper.
I am 5.5 tall and 188 pounds now. I can see 4 abs in the morning but i still have alot of fat around the midsection.
I am in need of some help.
Can anybody help ???? Please!!!!!@!!!

So what is your current body fat? Why do you feel you NEED to do Low Carb, High Protein, high fat (good fat)? A lot of people shy away from carbs like they are the enemy. Why is this? If you training is correct, there is absolutely NO reason to go low carb while retaining all your lean mass AND lose body fat. Heck there is even a pretty good chance that you put on lean body mass while you are technically "dieting".

I am 3 days out from a contest and the LOWEST I ever dropped my carbs was 230g a day. I am NO giant! 5'8, 185, 5.1% BF right now. A middleweight, but I can still get away with eating this many carbs so close to a show?? Why? Because the training is correct, but more importantly, the DIET is correct!

You should think about increasing your carbs significantly and reduce fats. Try a macronutrient breakdown of 40% Carbs, 40% Protein, and 20% Fats. Once you've adapted to this type of diet plan, you can change your macros to 35/55/10...

Also, Ultra 40 is GREAT, but why do you feel you need 7-Keto right now? I would change the diet to the suggested numbers and use 2 Lean Out with EVERY meal. 7-Keto is for much later IMHO... Tell us your bodyfat so we can tell you just how many calories, protein grams, carb grams and fat grams you should be taking in! It is all based on LEAN BODY MASS.

I really don`t know why i am taking keto i was going off the info given ,but did not quite understand it i guess. I have a scale that says i am at 30% bf, but i dont think that is correct , but i could be wrong.

Thanks,
SS

Do you have personal trainers at your gym? They can usually do a 9 site reading for your BF. That would be a lot more accurate. If you can see some of your abbs, I would doubt that your BF is 30%. I would guess under 17% for sure. Where all do you seem to carry your BF?

All my fat is basically in my waist and back. I workout at home in my garage. I have dumbells and high and low pully , multistage bench 3 bars 2 treadmills a recumberant bike It is mostly all keys fitness stuff except for treadmills. This might sound stupid but i could send you a picture would that help at all. If not that is cool. I guess i could go get my bodyfat measured somewhere.
Thanks,
SS

from what you are telling me, it sounds like you have an androgenic fat distribution. And if this is correct and you can still see 4 abbs, then you are probably under 15%. Judging by these stats you have somewhere in the ballpark of 160 lbs lean body mass.

What this means is that for a 40/40/20 split you need to shoot for around 225g's of protein and 225 g's carb, and about 50 g's or carb. Split those macros into 6 different meals of 38 g pro, 38 g carb, 8 g fats. Play with the numbers and play with the carbs and fit them in how you want them.... this is just a plan to stay on for 3-4 weeks to get you re-adjusted to carbohydrate intake rather than energy recoup from fats and protein... after this period, switch your macros to 35/55/10 and you may need to increase your calories! Continue to watch your BodyFat or Mirror changes, NOT the weight scale!

Use 2 Lean Out with every meal. Choose carb sources from Oatmel, Sweet Potato, White Potato, Quinoa, and Brown Rice. Those are THE best (NO BREADS AT ALL). You can also sub in for Mass Maker for a meal or two (I do this frequently). I would drop the 7-Keto for now. Use that when you have hit a plateau in your fat loss after many weeks of dieting.

What this means is that for a 40/40/20 split you need to shoot for around 225g's of protein and 225 g's carb, and about 50 g's or carb. Did you mean 50 grams of fat.These numbers also mean total for the is that right???
Thanks,
SS

40/40/20 split means I took 2400 calories and divided them in percentage portion of total calories. 40% of the 2400 calories are coming Protein, 40% are coming from Carbs, 20% are coming from Fats (the gram amounts are estimates) These aren't gram amounts per meal, so don't be confused by that. They are simply a macronutrient split of TOTAL CALORIES ingested... U understand?

quote:

But am totally confused on how to set my diet up proper.
I am 5.5 tall and 188 pounds now. I can see 4 abs in the morning but i still have alot of fat around the midsection.
I am in need of some help.

Sounds like you may be holding a lot of fat low, just below the belt around belly button and the thick waist from the backside. That's probably the TexMex food settling!!

Make a big breakfast, provided you don't have to do any heavy lifting as your job. Lunch should be a good portion, too but have a smaller meal portion for dinner TWICE. Divide a normal meal into 2 meals.

Instead of making 6 400 calorie meals, Meal 1 should be like 650 cals, Meal 3 550 and a normal 500 calorie Dinner should be 2 250 cals.

Hope this give you a little more insight.

They can usually do a 9 site reading for your BF.

CB, you may be asking a lot, especially if it is LA Fitness! LOL