Can you guys can add or change anything in my diet?

Hi everyone, Posted up diet other day with limited success. So thought i would try again.
I am trying to clean bulk with some what varied results. Weight is increasing but body fat is also, I know this is inevitable but was trying to keep it to a minimum.
Stats
28 years old
5'10"
82kg
13% bf
Very active person as i am a brickie and work is hard.
With evening meal cals are over 4000
 
Many thanks

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Any one?

Just had a quick glance mate and from that i would....
 
Breakfast - up the protein
9.30am - loose the nuts
12.30 loose the mackerel and nuts and up the carbs
4pm - have the mackerel here and up the carbs
after training i would have a solid meal but i guess you struggle to stomach it at that time of night?
 
The diet overall lacks veg and fruit
 

So could add whey shake soon as i wake whilst i prep breakfast. That will give me another 25g of protein.
At 4pm are you saying loose the protein flapjack?
Its usually 10pm when i get back from gym so i get straight in bed. Don't think i get enough sleep as it is. Ha
I know i need more Veg any suggestions were and how.
Thanks for reply mate

If you're putting on too much fat, reduce calories.

what would you suggest taking out of eating plan to reduce cals

Liddy


If you're putting on too much fat, reduce calories.

or keep the cals the same and eat a higher % of protein and lower % of carbs within these cals
 
 
http://www.brinkzone.com/...alories/#comment-16771

The Truth

Liddy


If you're putting on too much fat, reduce calories.

or keep the cals the same and eat a higher % of protein and lower % of carbs within these cals

 
Wont effect body composition as energy intake will remain constant. 
Saying that you're just feeding into the Low Carb Dogma Bulls**t.
 
And as for where you should remove calories, you're getting plenty of everything.  Where you choose to remove them is up to you and down to personal preference.

Liddy

The Truth

Liddy


If you're putting on too much fat, reduce calories.

or keep the cals the same and eat a higher % of protein and lower % of carbs within these cals

Wont effect body composition as energy intake will remain constant. 
Saying that you're just feeding into the Low Carb Dogma Bulls**t.

 
not true, 20% of the energy from the cals from the protein are required to digest and use the protein which causes a themogenetic effect which in turn can increase resting metabolic rate, so energy in out would be different on the same cals, plus most people cant convert protein to glucose easily forcing the body to use more fat supplies.
 
http://www.brinkzone.com/...alories/#comment-16771

20% is just an average value , it depends on source.
Could be as a high as 32% or as low as 8%.
 
It's an average value, much like the value of energy from protein itself.  Could be high as 7kcal/gram or as low as 3kcal/gram depending on amino acid profile, leucine being the most anabolic at roughly 7kcal/gram.
 
True that on average that 20% of the energy from protein is used in the breaking down of the protein's strong molecular bonds.
 
But why adjust nessecary nutrients?  Why not leave essential nutrients (Fat & Protein) at a constant level and adjust carbs?
 
Overall Energy balance is what dictates weight gain or loss.  Macronutrient composition is what dictates body composition combined with energy intake.  Assuming minimums are met in protein to attain nitrogen balance (Which has been proven to be efficient at 1g/lb bodyweight) and enough fat, why not just adjust carbohydrate intake as it's cheap, tasteful and satisfying.
 
Also, what makes you think 'most' people have a problem with the process of glucogenesis?
 
 

I see your point if I get you correctly, what's the point in sticking to a set macro nutrient split (40% protein) as when your cals need to go over a certain point you would be just over consuming too many or just over the top and unnecessary amounts of protein ?? Is that what you mean Liddy? I have read a lot that protein types are rare and I presume these are the people that can convert ptrotein to glucose easily, I for one feel like **** if I cut out lots of carbs
 
Edit - So you would just work out protein and fat from lean body weight and stick to this and then increase carbs up or down to lose or gain bf???

In a cut a lot of people assuming eating a tonne of protein will help prevent muscle loss.  But in actual fact it has been shown that by meeting a sufficient minimum in protein, excess calories being covered by carbs would actually be more protein sparing than extra protein.
 
If you feel like crap once you cut down carbs you most likely have either low/normal insulin secretion or good insulin sensitivity.  Neither are mutually exclusive.
 
But if you where making out a macro plan, there would be next to no real life difference between.  An equal energy diet with different nutrient composition assuming essential nutrients are met during a 24hr period.
 
Yeah you see my point in that way.  But you can also look at it financially, what does 1000kcal of protein cost compared to say 1000kcal of say cereal?  Which also tastes better, which can be a small psychological break from strict dieting.  IMO carbs are given a very bad reputation, I was afraid to eat them for so long thinking they where the cause of weight gain until I started reading the likes of Lyle McDonalds work and Alan Aragon's.  They are the two top nutritionist in the world from my point of view. 
 
-EDIT-
Exactly.  I cover my essential nutrients and use carbs a the filler of my energy.
Some days I've over my carbs, some days I'm over my fats or protein.  At the end of the day I try to stick to my given energy intake.
But yes, I would keep my protein and fat a constant and adjust carbs.  But When cutting I could reduce fat below that which I bulk on to take more carbs.

Well to be fair steak tastes nicer than cereal and I consider cereal nearly to be a junk food. How can constantly causing an insulin response in your body to be healthy?? We didn't evolve to eat grains and sugar. I think we should agree to disagree on this one m8 and to be honest you have just confused me!!
 
I stick to my statement that if you ate a diet with a high carb % but then swapped to a high protein % diet with the same cals, a person could start to lose bf and keep lean mass even though the cals have not changed because cals don't take into account of the complex hormonal systems of the human body.
 
 
Edit - But yes I agree there comes to a point when protein and fat should be capped and not just be worked out on a % as this would be unnecessary as I said

You know a steak will also induce an insulinogenic response also.
 
You thinking a steak is nicer is why I said excess protein is down to personal preference, I would much rather have the carbs from cereal than extra protein and fat from a steak.
 
But it really is as simple as energy into a system vs energy out of a system once essential nutrients are met.
http://www.bodyrecomposit...-balance-equation.html

So you don't believe in the whole gi thing then? For example If I ate white bread as my main carb source for all of my 5 main meals but then swapped it to beans for all 5 meals but the same amount of carbs and cals there would be no difference in body composition in relation to the difference in gi ?? The whole cal in cal out thing in the real world just dont seem to work, I'm now reading your link. (I'm real tired as a friend came round last night and didn't go till like 5 so may take some time as my brain is not firing on all cylinders! )

GI is real, but it's redundant for a healthy individual.
Refer to: http://www.alanaragon.com...he-glycemic-index.html
 
With regards to you changing carb source and body composition.  If all you macronutrients are the same, then yes it will have no difference.
 
What's more important than glycemic index is glycemic load.  It is the load which determines the amount of insulin secreted, it's the index which determines the duration.  But if load is the same then over all insulin secretion is equal.
If the meal is a higher overall GI but same GL, the same amount of insulin will be secreted over a shorter period of time meaning it peaks higher.  Vice versa, meaning both meals in effect are the same on body composition.

I found that article very interesting..... Maybe I have had success with trying to lose bf when I've cut out so called high gi foods just because at these points I would have been tracking how many cals better and its this that caused the fat lose not what I was eating.
 
So 1 g of protein per pound of lean body body mass, what would you recommend with fat in terms of amount?

Unless you've high bf% I'd say around 1g of protein per lb total bodyweight, if you do then take lbm.
 
I would never go below 0.25g/lb total bodyweight for fat.  If you go that low then I'd suggest supplementing EFAs.  But anywhere between 0.25 - 0.5g or so doesn't seem unreasonable.  What you set this at is personal preference as to how much carbs you wish to take or require to not feel lethargic.
 
Obviously the more fat you choose, then less carbs you can have and vice versa.  For this reason I set mine low and supplement EFAs. 

I've been eating 2500 at 40 30 30 which works out 250g p 187g c 83g fat which (fat is somewhere between .25 .5) and protein a bit high to what you advice but not to off as I weigh 210 pounds, been doing this for the last 2 weeks as just started a 3 month goal of getting down to 10-12% bf and so far I've lost 4 pound in scale weight, strength the same and high protein so I'm sure its 4 pounds of fat.
 
Edit - I'm about 18-20% bf at min, bf creeped up on me at xmas when I broke a rib and couldn't train and over ate. 
Edit - and I take 6 grams of fish oil a day which I dont include in my fat totals

I assume you would prefer to eat more carbs, do you think you would feel better having more?  Throughout the day and at the gym?
 
I would possibly reduce my protein to around 210g (more if you wish)
 
Energy: 2,500kcal
Protein: 210g
Fat: 80g
Carbs: 235g
 
If you change it don't be disheartened by a 1 or 2 lb change on the scales, most likely due to water/glycogen.
 
Take a look at these links, all compare high vs low carb diets for weight loss, short term proved low carb had greater weight loss, usually the first week due to water/glycogen drop.  But in long term, weight loss was equal.
 
http://www.ncbi.nlm.nih.g...sPanel.Pubmed_RVDocSum
http://www.nejm.org/doi/full/10.1056/NEJMoa0804748
Low Carb Dogma
 
In my opinion i try to keep my carbs as high as possible so I would drop my fat to around 50g.  But you may prefer a happy medium such as the one I outlined above.