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The Return of the Love Handles!

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JoKat
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2006/07/12 08:55:14 (permalink)

The Return of the Love Handles!

Hi all,

I am loath to post another “Critique my Meal Plan” post simply because there are so many out there. I do however have a couple of questions about my meal plan.

I have been using the plan for about four months and am satisfied but for the few queries I have below.

Points to remember:

1. I am bulking.
2. I drink around 6 liters of water a day.
3. The sample below is for a workout day.

First a sample of a days eating…

7:00am: 1 Cup of Oats
¼ Cup of Bran
¼ Cup of Wheat Germ
1 Cup Skim Milk
1 Scoop Whey Protein

10:30am: 2 Slices whole-wheat bread or equivalent whole-wheat crackers
Small salad incl. tomato, onion, carrot, cucumber
20 grams flax seeds
50 grams yogurt cheese

1:00pm: 150 gram roasted chicken breast
1 Cup Brown Rice
Mixed veggies
½ Tbsp Olive oil

3:30pm: Shake consisting of:
1 cup skim milk
1 banana
1 Scoop of Whey
½ Tbsp Peanut butter
¼ Cup Oats

4:30pm: Workout for about 1 ½ hours consisting of:
20 minutes elliptical trainer (hiit style)
3 Day split:
Day 1: Back and Biceps
Day 2: Chest, Triceps and Abs
Day 3: Legs and Shoulders
4 Sets of 8 – 12 Reps
Mostly compound exercises with some isolation exercises thrown in.

6:00pm PWO Shake consisting of:
1 Cup Water
50 grams dextrose
5 grams creatine
1 Scoop of Whey

7:00pm 85 grams Tuna in water
1 Whole egg
2 Egg Whites
1 Cup Brown Rice
3 Cups Salad (incl. Lettuce, cucumber, tomato, carrot, onion etc)
½ Tbsp Flax seed oil

9:30pm 1 Cup Nonfat yogurt
¼ Cup Oats
½ Tbsp Peanut butter
1 Medium Apple


This equates to about 3200 calories, I say about because I no longer log my food on Fitday. A decision I took because I was becoming obsessed and fixated on logging my food and was stressing about being 10 calories over or under etc. I logged my food for over a year and a half so I have a pretty good idea how much to eat.

My questions:

1. Although I am bulking I decided to keep it absolutely clean. I have however noticed that my love handles are coming back, after having all but lost them in my 50 kilogram cut. I think that this could be due to carbohydrate timing and would appreciate some advice about this regarding the plan above. My thoughts were to eliminate carbs at 10am and 1pm.
2. I suffer terribly from indigestion during my workouts even though I have my pre-workout meal in liquid form and at least an hour before training. What could I change to eliminate this problem? I was thinking that eliminating the carbs at 10am and 1pm might fix this?
3. If I eliminate the carbs from the 10am and 1pm meals then must I add them in after my workout? Keeping in mind that my workout is at night and it is not advisable to eat too many carbs at night albeit after my workout?
4. I am a FFB (Former Fat Boy), thus should I not use dextrose? I have been using it for a while now but it may also be contributing to the return of my love handles.
5. I have gained about 5 kilograms in about 4 months, some of which is muscle and I have gained about 1 – 2 percent body fat according to my calipers. But my love handles seem to have blown up in the last couple of weeks or so. Comments?
6. On non workout days I eliminate my PWO Shake and reduce carbs substantially at night.

I apologies for the lengthy post and fully understand if I get few or no replies. I hope however that someone will take the time to read this and offer some ideas.

Kind Regards,

JoKat
#1

4 Replies Related Threads

    OoOGazOoO
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    RE: The Return of the Love Handles! 2006/07/12 11:21:27 (permalink)
    Hi there.

    During a bulk you are likely to add bodyfat, you are eating over your maintainance in order to build muscle, so you will add some fat, this is most likely is what has happened and you have stored it on your love handle area.

    Lots of carbs in breakfast meal, not so much protein, up the protein, egg whites, etc...

    10.30 again, lack of protein.

    Do you go on the elliptical before you do the weights, or after? ? ?

    PWO Get more protein, 1 scoop will not yield a lot of protein, you are having dextrose PWO which looks fine, but definatley get more protein.

    9.30pm meal lose the oats, go with healthy fats and protein here, up the protein here too and add flax, seeds, nuts, peanut butter, etc...

    As for the indigestion, try to drink the drinks more slower, take your time with eating and drinking, dont take a lot of air down with the food.

    #2
    JoKat
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    RE: The Return of the Love Handles! 2006/07/12 11:59:50 (permalink)
    Hi there,

    Thanks for your reply. I do the eliptical before my weight training. I can barely walk down the stairs at the gym after my weights. I workout heavy with little rest to get the most cardio benefit while weight training. Most of the time my heart rate spikes much higher while weight training than while doing cardio.

    I will drop the carbs in my last meal, including the apple and the oats and try to add some more protein.

    Any other comments welcome...


    Kind Regards,

    JoKat
    #3
    OoOGazOoO
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    RE: The Return of the Love Handles! 2006/07/12 12:02:46 (permalink)
    I would remove the elliptical from before the weights.

    Do the weights first, a little warm up on the elliptical is fine 3-5 mins, nothing too intense however.
    #4
    boywild
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    RE: The Return of the Love Handles! 2006/07/12 12:59:23 (permalink)
    Hi I had a look at your diet plan and must congratulate you on your diet I work quite hard and find the time just to have lunch a problem it’s fast eating and meetings all day, anyway well done and hope you can sort out the handles that area is so difficult to cut away.

    Regards

    Aut of Africa....
    #5
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