Hi guys - Nutrition help please

1Fast400 Forums > Diet & Nutrition

Posted by: rbrooks656 Jun 29 2008, 01:14 AM

Hi guys. I figured I'd move my post to here so maybe I can get some help figuring this out. My stats are currently 206.5 6'2" meso/endo, currently trying to figure out what I should do next. I have been working since January at losing weight and gaining muscle at the same time, so its been a slow process, but as of now I've halted at around 205.

This is a 6 week time lapse of training 3 heavy 5x5 days on, 1 day off, 3 10-15 rep days on, 1 off. HIIT 20-24 minutes per day 3-4 days per week, after lifting.

5/13/2008

http://i262.photobucket.com/albums/ii102/rbrooks656/5-13-2008-chestpictures.jpg

6/24/2008

http://i262.photobucket.com/albums/ii102/rbrooks656/june24-1.jpg

Note: That bottom of my stomach is a scar from surgery when I was 18 months old, double strangulated hernia, saved my life.

My calorie intake averages probably about 2900-3400 calories per day. I try my best to track what I'm eating, but I've always been fairly firm on my understanding of whats good for me and what isn't. I don't eat fast food, and cook alot.. anyways, am I plateauing weight wise because I'm gaining muscle and losing fat? Should I be applying a low carb cut diet, or continue a balance that I've been applying thus far, and continue building muscle and thus building my metabolism further? I've gotten big before, but it was a on a see-food diet of like 5500 cals a day, and created skin stretching problems. Can I continue losing fat with the HIIT and lifting on a regular diet or do I have to go into low carb setup "I have to be honest, I've never felt worse in my stomach, like I've had a fire in my stomach all day" Any help would be appreciated guys

Posted by: AdamGrossman Jun 29 2008, 03:53 PM

Is your goal to try and keep losing weight (fat) while building muscle? It's usually easier to do one or the other by itself instead of together.

To build muscle you need an excess of calories and to lose fat you need a deficiency in calories. It's easier in the beginning to lose fat/build muscle because everything you do will burn calories and build muscle. After your metabolism gets stable and your muscles get developed you will plateau unless you change your training style. You can change it to a cutting routine or a bulking routine but the main factor will be your diet. After you switched it up for awhile then you can do this routine again, but don't stay on a certain routine for too long at one time.

Posted by: accent115 Jun 29 2008, 03:57 PM

http://forums.1fast400.com/?showtopic=15931

http://forums.1fast400.com/?showtopic=26402

To learn how to cut
http://forums.1fast400.com/?showtopic=19732

To find out how many calories you need
http://www.geocities.com/arelliotness/harris-elliot.xls

To Find out how many calories you eat
http://www.fitday.com/WebFit/Index.html

This is what you should eat
http://forums.beyondmuscle.com/?showtopic=40589

For a possible form of cardio
http://forums.1fast400.com/?showtopic=1416

TRAINING
http://forums.1fast400.com/?showtopic=20444
http://forums.1fast400.com/?showtopic=26006&hl=growing
http://www.exrx.net/Lists/WorkoutMenu.html
For form
http://www.thetrainingstationinc.com/exercises.html

POST YOUR DIET
HERES MY IDEA FOR YOUR WORKOUT

Back/Bis

Chest/Tris

Shoulders/Legs

All done once a week with at least one day of rest in between:
IE: Monday, Wednesday, Saturday.
On days that are not lifting days, do cardio in the morning!

During your workout days, pick 3 exercises for each muscle, then do three sets of that exercise. Each set should be 10 reps long.

http://forums.bulknutrition.com/?showtopic=22827
Make these your staple movements

LOOK AT THESE FOR A GUIDE
http://forums.beyondmuscle.com/?showtopic=15843&st=0
http://forums.beyondmuscle.com/?showtopic=40464&st=0

Posted by: rbrooks656 Jun 29 2008, 09:31 PM

QUOTE (AdamGrossman @ Jun 29 2008, 03:53 PM)

I think my diets been fairly sound so far. I did notice that I should be cheating and I hadn't for awhile "3-4 weeks" so I had a steak sub on whole wheat. Hopefully some changing in what I'm eating helps me motivate my metabolism a bit. I've noticed that bread really is my vice at this point, it's just part of everything I eat. I don't eat white bleached/enriched products, but I eat alot of whole wheat products including whole wheat pasta and breads. Without them I feel like I'm starving. Carbs seem to be the only thing that shuts off the burning in my stomach. Only with some energy and appetite supps would I be able to cut them completely. Not hardcore enough I guess.

Posted by: dsarosh Jun 30 2008, 07:50 AM

Hello Guys,
I signed up to this forum specially to get some info from you guys which I am not able to find on other websites.

When I tried starting my own new post I was not allowed to, so my only option was to post a reply in the first post, I hope I can still get your responses. I do appologize for any inconvieience, and specially to the starter of this thread.

For the past 2-3 months I have been casually trying to loose some weight. I would do about 30-50 sit ups when I felt like, sometiems in the morning, sometimes evening, sometimes at night, and some days none at all.
I also tried some push ups, at first I could do only 5, but now I can do 20.
However, I thought it was all going to waste becasue I could so no difference in the fat around my stomach at all.

However, just few days back I visited a friend who owned a weigh machine, and I noticed that I had lost about 8-10kgs. This made me feel encouraged and more motivated to loose even more weight. I have purchased a second-hand bicycle excercise and 16kg dumb-bells.

There is one question about calories that has always confused me, and I realy do hope someone here can explain more to me about "calories" and "kcal".

1) As is the rule with metric system, 1kcal=1000 calories, is this correct?
2) Experts say a healthy adult can do fine with an intake of 2000 calories a day. This means a healthy adult will be fine with 2kcal a day. Is this correct too?
3) I took a look at the nutrition info on the choco bars and other drinks (cocoa, chocolate shake) etc and it says that 36g of the chocolate bar contains 142 kcal.
Does this mean that when I eat the small chocolate bar weighing just 36gms I am consuming 140,000 calories? According to point 2 this shold be enough for 7000 days.
4) The drink I use (named boost) says that it contains 391kcal per 100gms, and the jar is 500gms. This means that the entire jar contains 391*5=1995kcal=1995,000calories, and I have 2 glases of this drink a day and finish it in a month. Does this mean that I am consuming 1995,000 calories a month by having this energy drink?

This whole thing about calories and kcal is confusing me, and I was not able to find appropriate info on the net, and so I do hope someone here will be kind enough to explain it to me.
Thanks very much.

Posted by: accent115 Jun 30 2008, 07:52 AM

foods are listed in kcals, just called cals on the back. same thing.

Posted by: dsarosh Jun 30 2008, 08:26 AM

Accent115, thanks for the info, are you 100% certain about this? I think is confusing on the part of these companies to state that their choco bar contains 142kcal, it should be listed as just cals.

I had some more questions or some opinions I needed, I wonder if I can ask them in this thread since I am not allowed to create a new thread.

When I try doing 16kg dumbell pulls up with my left hand I can get to 10 and sometimes 12. When I do it with my right hand I can do upto 20 easily, and maybe more if I pushed harder.
I thought this was natural becasue I'm right handed and so my right hand has become stronger over the years.

However, few days ago I got a excercise cycle, and when I cycle 1km on it at full resistance I find my left leg to have a pretty strong burnining sensation, while my right leg is just totally comfortable even after several minutes. The burning sensation is a bit above the knee joint.

This is the first time in my life i've even cared to look at the calories I eat or the amount of excercise that's needed, so I'm just try to collect some info or opinions from others who are more knowledgable.
Thanks agian.

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