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diet to gain size lose abit excess fat

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Get The Funk Out
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2011/03/13 05:20:25 (permalink)

diet to gain size lose abit excess fat

Right guys i am currently 5-11 tall weigh 17stone 5, i have trained for the last 10years. I have no aspirations to compete at the moment but i am thinking about doing a show maybe next year
 
i dont know what me body fat percent is
 
but i am the below measurements
 
48inch chest
17.5 inch arm
quad 28
calf 16.5
waist 36
 
 
One of the lads at the gym has given me this guy to drop and excess bodyfat but stay in decent nick.
 
 
meal one
 
4-6 boiled egg whites, 4-6 small baby potatos, 1 tub of low fat cottage cheese
 
mid morning snack
 
protein shake two scoops, or protein bar and a banana and a couple of rice cakes
 
 
lunch
 
turkey slices, chicken breast, or plain tuna with x2 jacket potatos or rice and raw broccoli
 
mid afternoon
 
protein shake with some fruit (this to be had post workout)
 
tea
 
chicken or fish or turkey with salad and small amount of pasta/and largish salad
 
pre bed
 
calcium casein shake
 
 
 
 
does this look okay???
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    Pasty
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    Re:diet to gain size lose abit excess fat 2011/03/13 11:33:38 (permalink)
    Not a huge amount of fat in there to be honest, adequate fat intake is important for hormonal regulation and normal health function.  

    How did your friend work out this diet? Did he use your stats as posted above?

    Without much information on the weights of the meat, it looks a bit biased on the protein and carbohydrate side and not enough fat. Decent amount of fruits and vegetables, but I'd cook that broccoli.






    #2
    Get The Funk Out
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    Re:diet to gain size lose abit excess fat 2011/03/13 22:31:06 (permalink)
    Yeah he based it off me body weight the fact i dont wanna lose muscle size but want to gradually drop bodyfat

    re the fats what would you recommend??

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    stealthy
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    Re:diet to gain size lose abit excess fat 2011/03/13 22:42:46 (permalink)
    for fats, keep a couple egg yolks in instead of just the whites, supplement some omega or fish oil caps, flax seed/linseed powder, some evoo for dressing veg in meals without carbs

    @rick, what would you say is the level/percentage/grams of fats you would see as minimum/adequate?? cheers
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    Get The Funk Out
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    Re:diet to gain size lose abit excess fat 2011/03/14 00:59:18 (permalink)
    Cheers

    I take a daily flaxseed supplement which is 1000mg

    I also forgot to add i take a large spoon full of peanut butter prior to the protein shake i take before training ie the mid morning one
    #5
    Get The Funk Out
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    Re:diet to gain size lose abit excess fat 2011/03/14 01:04:26 (permalink)
    he used the above stats, based cals off been enough to not lose muscle size but to gradually cut in me waist etc.

    re fats is a few things i should of put in i forgot

    ie i daily take a 1000mg tablet of flaxseed oil

    I also with the mid morning shake take a large table spoon of peanut butter mixed in when i blend it

    i will take onboard whats said re egg whites and chuck in a couple of the yolks
     
     
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    stealthy
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    Re:diet to gain size lose abit excess fat 2011/03/14 01:08:23 (permalink)
    get the normal oil stuff cos i would say you need a little more than a gram of flax and it could get expensive buying the caps lol

    pb's good, try get a nice mixture of nuts, a handful a day roughly 25g is good
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    loathsome
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    Re:diet to gain size lose abit excess fat 2011/03/14 12:41:25 (permalink)
    RickMiller

    Not a huge amount of fat in there to be honest, adequate fat intake is important for hormonal regulation and normal health function.  

    How did your friend work out this diet? Did he use your stats as posted above?

    Without much information on the weights of the meat, it looks a bit biased on the protein and carbohydrate side and not enough fat. Decent amount of fruits and vegetables, but I'd cook that broccoli.


    Don't want to hi-jack the thread but reasoning behind cooking the broccoli please Rick?
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    Get The Funk Out
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    Re:diet to gain size lose abit excess fat 2011/03/14 18:41:24 (permalink)
    yeah i would like an explaination on that too???

    was told eating it raw was better
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    keyser soez 2010
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    Re:diet to gain size lose abit excess fat 2011/03/14 19:05:12 (permalink)
    I think the body uses a lot of energy to process brocilli, this is prob what he's talking about

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    Lucky_jim
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    Re:diet to gain size lose abit excess fat 2011/03/14 20:10:58 (permalink)
    Get The Funk Out

    yeah i would like an explaination on that too???

    was told eating it raw was better


    makes you wonder how practical that is in real life though
     
    the thought of raw broc...not worth bothering with - bigger issues to deal with (IMO)
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    Pasty
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    Re:diet to gain size lose abit excess fat 2011/03/14 20:50:37 (permalink)
    stealthy

    @rick, what would you say is the level/percentage/grams of fats you would see as minimum/adequate?? cheers



    I use grams per kilogram of bodyweight as a percentage doesn't tell you much. 


    A minimum (healthwise) would be around 1 gram per kilogram of bodyweight, whilst I personally believe individuals should be pushing for 1.5-2.0 per kilogram of bodyweight due to the impact of dietary fat on basal testosterone levels (looking at the work from Volek and colleagues) and the fat soluble vitamins that influence cholesterol conversion and leydig cell integrity. Namely vitamins D and E, neither of which are consumed enough in a typical diet.


    loathsomeDon't want to hi-jack the thread but reasoning behind cooking the broccoli please Rick?




    My main concern would be the effect large amounts of uncooked brassicas (broccoli, kale, cabbage etc) have on the level of goitrogens consumed, which over time, can have a negative effect on thyroid output (Soy is also a source of goitrogens).


    Lightly boiling the vegetables (5-10 minutes) deactivates the enzyme, and also makes the vegetable less harsh on the digestive tract. 


    Hope this answers some questions :)
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    stealthy
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    Re:diet to gain size lose abit excess fat 2011/03/14 20:55:02 (permalink)
    RickMiller

    I use grams per kilogram of bodyweight as a percentage doesn't tell you much. 


    A minimum (healthwise) would be around 1 gram per kilogram of bodyweight, whilst I personally believe individuals should be pushing for 1.5-2.0 per kilogram of bodyweight due to the impact of dietary fat on basal testosterone levels (looking at the work from Volek and colleagues) and the fat soluble vitamins that influence cholesterol conversion and leydig cell integrity. Namely vitamins D and E, neither of which are consumed enough in a typical diet.

    Hope this answers some questions :)


    cheers rick, very useful info, what would you apply for someone cutting wise btw??
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    loathsome
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    Re:diet to gain size lose abit excess fat 2011/03/14 21:26:58 (permalink)
    Very interesting, never heard of that before. I tend to make a broccoli smoothie as I'm not that keen on eating the stuff raw or cooked, will cook it beforehand from now on!

    Thanks for the answer
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    Pasty
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    Re:diet to gain size lose abit excess fat 2011/03/14 21:39:36 (permalink)
    stealthy

    cheers rick, very useful info, what would you apply for someone cutting wise btw??



    Either a full ketogenic protocol or the macros stay pretty much the same, I don't believe in micromanagement of the macronutrients unless it causes a gross change in substrate utilisation.












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    Pasty
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    Re:diet to gain size lose abit excess fat 2011/03/14 21:40:47 (permalink)
    loathsome

    Very interesting, never heard of that before. I tend to make a broccoli smoothie as I'm not that keen on eating the stuff raw or cooked, will cook it beforehand from now on!

    Thanks for the answer



    No problem, I had an old girlfriend who used to make ice cream from frozen broccoli and protein powder somehow....

    ...yes she had a hot body but no, she didn't last long ;)

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