jason4656

this probably looks really messed up, but its meals, protein/carb/fat grams, and total kals per meal, then at the end its all worked out in % of daily totals, this is a severe cutting diet for me

MEAL
PROTEIN FATS CARBS KALS
8:30am 50g Oats 8 3 32 187
23g Protein powder 17 1 2 85
100ml skim milk 3 1 5 41

TOTAL GRAMS 28 5 39 313

10:30am 1 sachet protoplex 43 2 26 294
0

TOTAL GRAMS 43 2 26 294

12:30pm 200g chicken breast 33 2 2 158
6 egg whites/1 yolk 24 5 2 149
0
TOTAL GRAMS 57 7 4 307

3:00pm 200G Chicken/Turkey breast 33 1 4 157
100g broccoli/chicken gravy 3 5 32
0
TOTAL GRAMS 36 1 9 189

6:00pm 200G Sirloin Steak 60 20 0 420
100g broccoli 3 0 5 32

TOTAL GRAMS 63 20 5 452

9:00 46G Protein powder 34 2 5 174
-10:00pm 0
0
TOTAL GRAMS 34 2 5 174

11:00pm 200g cottage cheese 25 2 6 142
12:00am 0

TOTAL GRAMS 25 2 6 142


CAL/G TOTAL %
TOTAL PROTEIN 286 4 1144 61.14%
TOTAL FAT 39 9 351 18.76%
TOTAL CARBS 94 4 376 20.10%
TOTAL KALS 1871

ozzy

excel, that sounds serious

can spot a BB's diet at a 1000 paces - egg whites & yolks listed seperately + lots of chicken

jason4656

if you really want a copy, ill mail it to you, its also a handy excel sheets as you put in the numbers it works out totals and stuff for you with the formulas i worked out

ozzy

yeah, that'd be cool. I've been looking on the Maximuscle website. They have some calorie counters and diet/training plans that look quite helpful (to me anyway)

Stefan

milo

your recovery time will greatly reduce, and unless you're one of the unlucky 10% or so who don't respond to creatine, you'll gain masses in strength, especially if it's your first time running it.

also consider tri-creatine malate such as v12. these are more impressive than creatine monohydrate imho, and altho i dont have any scientific proof yet, empirical evidence leads me to believe it's better. plus you don't have to waste carbs getting the insulin spike, and front-loading is not required.


yeah - stop wasting your money branded up hybrids of maltodextrin and dextrose with an incomplete amino acid profile (usually just ONE amino acid in a VERY small dose just so they can put it on the label) thrown in and sold for about 10-20 times the price of the parts is crazy!

instead buy the real thing. dextrose is about £1.50 tops for 500g from the chemist, and you know there's no crap added (like a ton of flavorings). maximuscle is what, around £15 for the same amount, and to buy enough lucozade for that many servings requires a second mortgage

if you MUST insist on having the complex carb version of dextrose, just buy maltodextrin on it's own... even then it's a fraction of the cost of branded stuff.

TelBoy

Milo, i have to admit; nobody does the over-complication of weight training better!!

milo

ummm thanks.... i think

Trumble

Time for my weight loss story ...

Up until about a year ago - I was a real fat pig - weighing in at 120Kg; I had all sorts of back problems aches and pains - you know 40 inch jeans ...

So I was getting a bit fed up - couldnt play with the kids for long - the scoob was having a hard time ..

Anyway went to the docs and he did some blood tests - I think he was opting for scare me sh!tless tackticks ! Sent me for utlrasounds etc. on liver kidneys - actually everything bar my under carriage !

And the up shot - you're fat - well I could have told him that ! Infact an interesting point that arose was that when you get fat it isnt just on the outside - it afffects your organs too ( - no not that one!) - and they dont work properly.

Actually on reflection this is true - a several years back I can remember bevying up without much of an overhang the next day - but a year back it was awful - could drink a bottle of wine without feeling kack the next day.

So you ask yourself the question - how did I get into this state ? Well the usual no exercise; too much TV and too much business in the USA.

So enough was enough - I used to swim to national / regional level - sub 58 seconds for 100 freestyle - I embraced very low fat diet and started back on the swimimng - one year latter (actually in 6 months) I lost 25Kg and am back in 36 inch jeans.

I feel a shed load better for it and am prepared to kiss the ground Rosemary Connelly walks on ! Actually I love cooking so it was real difficult.

I'm now really getting into it - I swim 4-5 times a week - 2 Km each trip and have started running.

Diet currnelty is:

breakfast:

fresh mellon / pineapple

Lunch

Heinz WW soup- dont larf they're really quite nice - I have to have something warm dont know why

Dinner

Something from Mrs C's books ! My current favourite is chicken fricase!

T.

jason4656

trumble you will probably fade away with that diet, you are not eating enough, not by far you are 100kg? and eating about 1000 kals a day, do the sums. You might lose weight, but do you want to lose weight? or do you want to lose fat? first time i lost 10stone, i i went to a 30" waist from 48" and my arms also went down to 13" and my collar bones were sticking through, I got pics somewhere. If thats what u want, then fine, but you will lose alot of muscle on that diet. Especially as you are doing so much exercise also...

Trumble

Actually I didnt include - the coffee (2 spoons sugar) - weight is pretty static for last 6 months at 97Kg - my weight for height should be 86 Kg - but I will be happy with 90Kg. Also I eat loads of protien and am quite comfortable.

Actually muscles are tonning up pretty well since the weight has stayed static - at least thats what the wife says ...

Its all about being sensible and not over indulging - which is something you do need to do occasionally.

T.

Peanuts

iTrader: (15)

if:
energy intake > (or =) energy output then weightloss=0
conversely
if:
energy intake <energy output then weightloss = yes

physics to the rescue again.

CC

But the human body aint a calculator. Lots of factors can effect the rate of weight loss or gain.

Two people with the same energy expenditure and calorie intake may lose/gain weight at different rates.

Peanuts

iTrader: (15)

agreed, but the principle remains, digest more energy than you burn = weight gain.

the levels of gain or loss are going to vary wildly depending on metabolic rate, time of day, type etc etc

Trumble

It might not be a caluclator - but I always get comfort from something that can be expressed using an equation !

T.
PS. Now glugging wine