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My New Diet ... Feedback Please

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shazzy
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2006/07/15 16:34:08 (permalink)
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My New Diet ... Feedback Please

Hey guys/gals.

Below is a new diet I am planning on implementing in the coming weeks.

A little history - gone from being 215lbs (15+ stones) with low 12-13% BF to around 285lbs in 18months with bad eating habits and absolutely no training. Prior to that I trained for two years + much like many of the fellow guys on here 3-4 days a week and was benching over 140kg for 6reps all natter.

Hit home when the doc told me I was pre-type2 which gave me a wakeup call and began my personal new year resolution to get back into shape (Should add pre-type2 is now all under control)
since Feb 2006 I have dropped 44lbs by doing cardio seven days a week, eating 5 times a day and having a healthier diet with a simple calorie deficit of around 600-700 calories a day.

No doubt I have lost plenty of muscle during that phase and am now at a point where I want to preserve the muscle I have left but continue to cut down another 20-30lbs minimum.


I am adding Whey (50/50 Isolate and Concentrate mix), L Glutamine and Pure Fish Oil. I have also added an anarchy stack style fat burner into my new diet - consisting of ALCAR, KRALA and GT. I have some Avant Labs Sesathin with a plan to add it shortly and have some Eph which I plan to add later after seeing how the anarchy stack works.

Current Stats :
Age : 23 years 9 months
Height : 6 1”
Weight : 243lbs
Body Fat : not known
Occupation : Operations Director (office based but I am quite active throughout the day though)

My new proposed diet is below, looking for some feedback - thanks :)

P.S. In the previous months I have been doing "cardio" where I have "training" in my new plan (I did no weighs at all apart from the last two weeks where I have been building up my form etc..)

My training regime will be kept simple :

Monday - Leg
Wednesday - Chest/Shoulders/Tris
Friday - Back/biceps

3-4 different exercise per day doing 4 sets (1 warmup) and then 3 sets of 6-8 reps.

Deadlifts/Squats are probably going to be out of the question as I am using the health centre which is part of my apartment complex.

P.S. Toxic if you read this, I have been trying to get a hold of you a couple of times (we exchanged a couple of emails too) but then I never heard back. I have a feeling every time I sent a lengthy email hotmail maybe seeing it as SPAM and blocking it and all further emails I sent. Please get in touch as I would like to utilise your services.




Time Food Protein (g) Carbs (g) Fat (g) Calories

08:20 Wake
08:30 5g L glutamine
1000mg ALCAR
2.5g Biotin
Glucophase XR K-R-ALA (1 cap)
08:45 30-40min SS cardio 65% max hr

09:20 Whey Protein mixed in water 22 2.7 0.7 105.1

09:40 Breakfast 23 13.9 8.7 225.9
250ml Semi Skimmed Milk 8.5 12.5 4.3
3 egg whites 9 0.9
1 egg whole 5.5 0.5 4.4
500mg GT (50% EGCG)
2.5g Biotin


12:00 Meal 2 27.3 7.6 14.4 269.2
Whey Protein mixed in water 22 2.7 0.7
1000mg Fish Oil 1
25g Nuts 5.3 4.9 12.7

14:00 Lunch 24.1 47 11.1 384.3
Tuna Crunch 24.1 47 11.1
500mg ALCAR
Glucophase XR K-R-ALA (1 cap)
500mg GT (50% EGCG)
2.5g Biotin

17:00 Meal 4 (pre workout) 39.6 30.5 4.2 318.2
Wholemeal Pitta 6.6 30.5 1.4
100g chicken with salad 33 0 2.8
500mg GT (50% EGCG)
500mg ALCAR
Glucophase XR K-R-ALA (1 cap)

18:30 Train
5g L glutamine (prior to training)

19:15 Whey Protein mixed in water 22 2.7 0.7 105.1

20:00 Dinner 49 19 12.2 381.8
Cod Fish 16 19 9.4
100g Chicken + Salad 33 0 2.8




22:30 Meal 6 (before bed) 36 1.8 0.7 157.5
Micellar Casein 36 1.8 0.7
Glucophase XR K-R-ALA (1 cap)





Protein (g) Carbs (g) Fat (g) Calories
TOTAL 243 125.2 52.7 1947.1
% 57.73% 29.75% 12.52%


Thanks
-Shazzy
#1

11 Replies Related Threads

    James
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    RE: My New Diet ... Feedback Please 2006/07/16 17:34:18 (permalink)
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    You need to add some low glycaemic carbs IMO and you need to vary it
    #2
    shazzy
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    RE: My New Diet ... Feedback Please 2006/07/17 20:35:15 (permalink)
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    James,


    Thanks for your reply, I will definitly be varying the food every day. I cannot stand eating the same food every day.
    Is there any time in particular you suggest I should look to add low GI food? I.e. breakfast?
    #3
    James
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    RE: My New Diet ... Feedback Please 2006/07/18 22:21:50 (permalink)
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    Some low GI foods include
    oats
    sweet potatoes
    boiled new potatoes
    basmati rice
    oatcakes
    granary bread
    #4
    maccer
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    RE: My New Diet ... Feedback Please 2006/07/19 16:21:57 (permalink)
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    hi! Why are you taking ALA on an empty stomach?
    #5
    shazzy
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    RE: My New Diet ... Feedback Please 2006/07/19 21:28:11 (permalink)
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    James, Thanks will take a look at adding more low GI within my daily diet.

    ORIGINAL: maccer

    hi! Why are you taking ALA on an empty stomach?

    As per recommendations that taking it the night before and then first thing in the morning on empty stomach, see below.

    Generally speaking, taking it before cardio on an empty stomach can help your body clear any excess blood sugar and get into fat burning mode quicker.


    and..

    You should be following some type of a lowered carb diet, you would want to use it for the exact opposite as gaining mass, you would want to clear sugar from the blood so that the body will use fat stores for energy. So before bed takes 1 cap, which will lower blood sugar while you sleep, then when you get up in the am you takes 1 cap, 30 min before doing aerobics, you should be in a quasi-state of ketosis, which will cause some serious fat burning. Then after aerobics eat your normal diet throughout the day, if you have a meal that is higher in carbs take 1 cap 30min. before you eat to keep her blood sugar levels stable and low (the key to fat loss). Then when you workout, if you do weight training, I would take 1 cap, 10 min before working out, this way by the time you are halfway through your workout, you should have some slight fat burning as well as a better pump even though you are on lowered carbs. Have your post workout shake, just use simple carbs with protein, 20-30gms of carbs is just enough to get you through the rest of the night. This will keep your blood sugar low and stable throughout the day, providing you with specific times of ketosis for fat burning.
    #6
    maccer
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    RE: My New Diet ... Feedback Please 2006/07/20 10:05:43 (permalink)
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    I see - I understand the logic but be careful, you could find yourself going hypo especially seeing as you are not having any carbs the previous evening.
    #7
    shazzy
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    RE: My New Diet ... Feedback Please 2006/07/20 21:17:01 (permalink)
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    ORIGINAL: maccer

    I see - I understand the logic but be careful, you could find yourself going hypo especially seeing as you are not having any carbs the previous evening.


    Cheers mate, luckly (or unluckly one might say) I have a blood sugar level checking device so will be keeping a good eye to ensure my insulin levels do not drop to low - will also be keeping some glucose tablets to hand.

    P.S. Will probably add 20-30g low GI carbs as part of my dinner.
    #8
    maccer
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    RE: My New Diet ... Feedback Please 2006/07/20 22:31:24 (permalink)
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    excellent, why not make a journal be interested to see your results
    #9
    shazzy
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    RE: My New Diet ... Feedback Please 2006/07/23 16:47:13 (permalink)
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    ORIGINAL: maccer

    excellent, why not make a journal be interested to see your results


    I have been doing for the last couple of weeks offline and once Ive got my diet implemented and began doing cardio am and weights pm, I will post one up. Thanks.


    James, knowing the effects of ALA (lowering blood sugar levels) would you suggest I do not take it with Metformin? (I was a pre-type2 diabetic but that is all under control now but doc wants to keep me on Metformin for a little longer)
    As far as I understand they would be doing pretty much the same thing? Do not want to end up hypo ;)
    #10
    James
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    RE: My New Diet ... Feedback Please 2006/07/23 22:23:40 (permalink)
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    Hi Shazad

    TBH the effects of ALA are minimal. I'm not an ALA fan, but if you want to try it be cautious, try on a low dose and slowly increase and monitor those BMs regularly, if they go on the low side then cease using ALA
    #11
    shazzy
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    RE: My New Diet ... Feedback Please 2006/07/23 22:46:50 (permalink)
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    James,

    Thanks, will give it a try and see how it works.
    #12
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