#6067740 - 01/17/12 11:47 AM
Critique me, douchebags! Really, I need your advice please
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wolfsburg2
Post Master Supreme
Registered: 10/14/01
Posts: 61146
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You may or may not have noticed that I've started posting in fitness related topics again. You would be correct in assuming this means I am interested in fitness again after a "layoff".
Short version, I am back up around my peak weight and want to drop about 60lbs. I have started dieting and will be working out in the next week or 2, once I get to a gym to join.
I'd like a diet check from some of the guys more l33t than me on the subject. I am using myfitnesspal to track calories. Yesterday I hit 1400 cals. Today will probably be the about the same.
I am drinking a metric fuckton of water, using Animal cuts in the afternoon and coffee in the AM for caffeine. I am takign a multi and started loading creatine mono yesterday.
Diet for today:
breakfast
1/4 cup egg beaters
1 slice 12 grain bread
red pepper, onion, cherry tomato,1/8 cup fat free mozz
coffee
1/2 cup skim milk
1/2 tsp hot sauce
snack
banana
lunch
Leafy Romaine Lettuce mix
2 slices deli ham
1/4 cup ff mozz
tomato, peppers, onions, baby carrots
Snack
1 scoop syntha 6
Dinner
8 oz tilapia
fresh veggies
cannelini (sp) beans mashed
Snack
2oz Cheddar cheese
I am at 522 cals through breakfast snack and lunch. the syntha 6 will add another 190 cals. 400 on dinner and 220 on cheddar cheese will have me around 1300 for the day today. Projected fat is 31g, carbs 123, protein 119.
What do you guys think? I feel pretty great, plenty of energy thus far, waking up in the morning is easier than I ever remember it. Pissing like a racehorse because water consumption is like a voss.
wolfsburg2 on MFP for anyone who wants a new best friend.
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#6068149 - 01/17/12 01:50 PM
Re: Critique me, douchebags! Really, I need your advice please
[Re: wolfsburg2]
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HX_Guy
Post Master Supreme
Registered: 02/06/01
Posts: 46038
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Calorie wise it looks ok but I would say it's not enough protein (are you also lifting? I assume so since you're taking creatine). I don't know what you're weight is but you should have around .7g - .8g of protein per lb of body weight. I am guessing a lot of your calories are coming from carbs and they should be coming more from proteins.
As a comparison, yesterday I had 1365 calories but 174g of protein.
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#6068405 - 01/17/12 03:12 PM
Re: Critique me, douchebags! Really, I need your advice please
[Re: ]
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wolfsburg2
Post Master Supreme
Registered: 10/14/01
Posts: 61146
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Thanks for the input fellars.
I will probably keep protein shakes in for post-workout and possibly as an afternoon "snack". I plan on being in the gym real soon. Protein goals have never been something I struggled to meet. I need to find a balance though, for sure.
OB1, I think you are on about the calorie goal. I am thinking less than 1500 for great results.
Wifey and I are both doing this so the "good food" part is her area. She's diving in so I'll gladly eat the pretend pizza made on a pita with salsa and feta cheese etc.
If you truly eat the diet you listed, hats off. I am not a robot but I am trying to be diligent about the diet.
Keep it coming. Tips, tricks, suggestions, critiques. I love input! (thats what she said...)
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#6068532 - 01/17/12 03:46 PM
Re: Critique me, douchebags! Really, I need your advice please
[Re: wolfsburg2]
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PA2KFBPSI
Post Master
Registered: 08/09/01
Posts: 2893
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OP did you ever answer why you are taking creatine if you are not working out?
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#6068572 - 01/17/12 03:57 PM
Re: Critique me, douchebags! Really, I need your advice please
[Re: PA2KFBPSI]
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Impulsive
Post Master Supreme
Registered: 11/28/99
Posts: 82523
Loc: Edmonton
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As long as the food is good, you are getting enough protein, just stick to your calorie limit and you'll be fine.
I eat a variety of meals and taper things accordingly.
i.e Steak, potatoes and veggies. 5oz steak, 200 calories, 5 baby potatoes with some olive oil - 120 calories. Peas, brocolli, or spinach salad with a bit of light margarine or olive oil - 100 calories. 420 and it's a solid meal.
If you look at lean meats and lower calorie sides, you can make a combination of a lot of things.
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#6068933 - 01/17/12 06:16 PM
Re: Critique me, douchebags! Really, I need your advice please
[Re: Silock]
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Impulsive
Post Master Supreme
Registered: 11/28/99
Posts: 82523
Loc: Edmonton
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Cals look good. 120 g of protein is enough for anyone (read Brad Pilon's book "How much protein?" if you want a good look at the scientific studies behind it).
Can you elaborate on the amount of protein required? I had asked a while back "how much do I need", because I've heard some people say 1-1.5 grams/pound is an old hardheaded myth. Others say otherwise. i find it hard to get near 1g/lb without simply just eating for protein only.
If I didn't worry so much about my protein consumption, I would find it easier to eat things without worrying about getting enough.
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#6068936 - 01/17/12 06:17 PM
Re: Critique me, douchebags! Really, I need your advice please
[Re: PA2KFBPSI]
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wolfsburg2
Post Master Supreme
Registered: 10/14/01
Posts: 61146
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OP did you ever answer why you are taking creatine if you are not working out?
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#6068944 - 01/17/12 06:19 PM
Re: Critique me, douchebags! Really, I need your advice please
[Re: Silock]
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wolfsburg2
Post Master Supreme
Registered: 10/14/01
Posts: 61146
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Cals look good. 120 g of protein is enough for anyone (read Brad Pilon's book "How much protein?" if you want a good look at the scientific studies behind it).
I'd say you're doing it perfectly, Wolfie.
I love you man.
Ob1 you are a beast dude. I would barf at your intake of certain things. Dedication, you have it.
Impulsive, thanks, I am hoping the coining calories and stuff will define how much some foods suck for fitness.
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#6084566 - 01/24/12 06:19 AM
Re: Critique me, douchebags! Really, I need your advice please
[Re: Jrobski]
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wolfsburg2
Post Master Supreme
Registered: 10/14/01
Posts: 61146
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I am 6'2" and some change. I was 293 at my largest. I am 279 right now. Friend me on myfitnesspal and you can see my diet eat day.
1000 Cals is tough, especially with protein shakes. I seem to be settling in around 1200-1500 with a 1500 cal target each day.
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#6087335 - 01/24/12 10:16 PM
Re: Critique me, douchebags! Really, I need your advice please
[Re: wolfsburg2]
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Serendipitous
Post Master Supreme
Registered: 04/30/01
Posts: 15300
Loc: Northern California
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Sounds like you have it down, now just stick with it!
And don't go in the beer threads, trust me 
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#6087374 - 01/24/12 10:24 PM
Re: Critique me, douchebags! Really, I need your advice please
[Re: Serendipitous]
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wolfsburg2
Post Master Supreme
Registered: 10/14/01
Posts: 61146
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Beer is a big loss for me. I have been real good though. 1 beer in the last 2 weeks. That's unheard of lol.
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#6088829 - 01/25/12 02:24 PM
Re: Critique me, douchebags! Really, I need your advice please
[Re: Silock]
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DieZel
Post Master Supreme
Registered: 07/16/06
Posts: 18220
Loc: 18th green
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well that first video basically just told me "you can't damage your metabolism" and nothing else...
2nd video he makes sense, but i don't know if anyone here thought that adding 10lbs of muscle was going to completely turn you into a calorie burning machine... the increase in metabolic rate is small, but there is an affect...
i read over the study of the CD and RD groups, it all makes sense but it says that bodyweight decreased "signifigantly more" in the CD vs RD group, and obviously the CD group lost LBW as well, because they had no resistance training... the RD group maintained it's LBW but did not gain any... SO WHY BOTHER WITH A LOW CAL DIET, if your goal is to lose more weight and also increase LBW...? Just doesn't make sense...
It may sound counterproductive but you need to eat to lose more weight... and eating too many meals will only lead to constantly elevated insulin which is not the environement you want either... but we've been around the block on that plenty already...
reason i suggested 5 meals is because you won't have to be eating every 2.5-3 hours, you can eat every 3.5-4 hours and you won't have to worry about periods of catabolism, which if you are not eating enough YOUR BODY WILL EAY MUSCLE TISSUE, as seen in the CD group in the afformentioned study...
i guess at the end of the day the human body is extremely adaptive and doing "anything" will work for a time, but is what you do a sustainable lifestyle or just a couple of months thing...? I'd prefer to find a way to eat the things I want, and still maintain a lean and healthy physique... working out is a small portion of the equation (a VERY important one, but small)...
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#6088956 - 01/25/12 03:24 PM
Re: Critique me, douchebags! Really, I need your advice please
[Re: DieZel]
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Back 5
Post Master Supreme
Registered: 09/16/03
Posts: 18123
Loc: CA
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I just tried one of those pouches of chicken breast in water mixed with a steam bag of mixed veggies. While the chicken smelled like cat food, it didn't taste all that bad at all. I was full after the meal and only 450 calories with nearly 50g protein.
Quick and easy meal.
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#6089494 - 01/25/12 07:08 PM
Re: Critique me, douchebags! Really, I need your advice please
[Re: DieZel]
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Silock
Post Master Supreme
Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
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... the RD group maintained it's LBW but did not gain any... SO WHY BOTHER WITH A LOW CAL DIET, if your goal is to lose more weight and also increase LBW...? Just doesn't make sense...
Sure it does. For one thing, they lost more fat than the cardio + diet group. Secondly, they all got stronger. This wasn't a study on muscle mass. They did not differentiate between LBM and muscle mass. Lean mass can also include water. Since we know that you cannot get stronger without getting bigger (to what extent that growth is varies from person to person), we know that they increased muscle mass. What is unknown is to what extent they gained in relation to the rest of their lean mass.
you need to eat more calories to lose weight
Obviously, you don't. Look at the evidence in the study you just read.
eating too many meals will only lead to constantly elevated insulin which is not the environement you want either... but we've been around the block on that plenty already...
I still don't know why you're hung up on the whole insulin thing. You've yet to show me that it's important beyond some kind of opinion. I'm not trying to be obtuse or purposely argumentative. I just want to see the evidence of the things you're saying. And I don't mean anecdotal. I mean actual hard scientific proof. I'm open to learning new things ALWAYS. I'm always open to changing my mind in light of new evidence and proof. I've just yet to see conclusive evidence that what you're saying is a significant fator.
YOUR BODY WILL EAY MUSCLE TISSUE, as seen in the CD group in the afformentioned study...
Your body only eats muscle tissue on a VLCD if you are not weight training. Resistance training showed, at the very least, preservation of muscle tissue in the absence of increased calories.
I'd prefer to find a way to eat the things I want, and still maintain a lean and healthy physique... working out is a small portion of the equation (a VERY important one, but small)...
Absolutely. I don't disagree with that at all. That's why I do intermittent fasting.
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#6089693 - 01/25/12 09:07 PM
Re: Critique me, douchebags! Really, I need your advice please
[Re: Silock]
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Back 5
Post Master Supreme
Registered: 09/16/03
Posts: 18123
Loc: CA
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DieZel, based on what you are typing out...how do you explain a phenomenal athlete such as Herschel Walker ?
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#6089731 - 01/25/12 09:40 PM
Re: Critique me, douchebags! Really, I need your advice please
[Re: Back 5]
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DieZel
Post Master Supreme
Registered: 07/16/06
Posts: 18220
Loc: 18th green
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DieZel, based on what you are typing out...how do you explain a phenomenal athlete such as Herschel Walker ?
there's always a genetic freak that changes the equation...
and Silock,
[quote]you need to eat more calories to lose weight
Obviously, you don't. Look at the evidence in the study you just read.{/quote]
i should have completed that with lose fat and gain LBW...
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#6089826 - 01/25/12 10:52 PM
Re: Critique me, douchebags! Really, I need your advice please
[Re: DieZel]
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mrnismo
Post Master
Registered: 12/08/01
Posts: 2695
Loc: PCB
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Drew, the thing I don't get is if it's not that difficult to maintain muscle mass while on a VLCD then why do bodybuilders from amateurs all the way up through pros take so long on a pre-contest diet. Usually something like 12 weeks minimum if not more. Why do you think they dont just bulk right up to 4-6 weeks out then diet their balls off while still lifting heavy?
I think I've heard you talk about Layne Norton before but I could be wrong. Anyway, article is 6 year old now but I think it's still a pretty common opinion within the bodybuilding circle that anything near a 1000 cal per day deficit is bad news: http://www.bodybuilding.com/fun/layne36.htm
In there he talks about losing more than 1-1.5 lb per week is very difficult if you want to retain your muscle mass. That's 500-750 cals per day deficit right? 1800 calories is WAY below that deficit for a decent size person.
To be clear this is a question not a statement of what I believe. Just dont understand the belief by so many pros when the studies you point out say otherwise. I really want to understand this myself as I like the idea of dropping fat quickly rather than running a smaller deficit for a longer period of time.
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#6090046 - 01/26/12 02:29 AM
Re: Critique me, douchebags! Really, I need your advice please
[Re: mrnismo]
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Silock
Post Master Supreme
Registered: 01/23/00
Posts: 60326
Loc: Jayhawk Country
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For one thing, many of them are on performance enhancers, which seriously changes the equation. So, a huge deficit for them is actually a BIG problem because their RMRs are much different under the influence of certain drugs. Plus, they work their asses off. The rules are different for them. Some of those diets have a lot to do with water manipulation and how much is stored in the skin, because that has a huge effect on how you look. A lot of water can make you look fatter than you really are, which obviously would be bad for bodybuilders.
Many of them do continue to lift heavy, though. Take Adalfo Cerame, wheelchair bodybuilder:
http://suppversity.blogspot.com/2011/09/student-spotlight-adelfo-cerame.html
There's a whole series on him, which I find fascinating.
I don't know that there's a whole lot that people can really take from a bodybuilder that will be useful for them if the aren't on the same drugs and training schedules. It's like trying a Muscle and Fitness workout recommended by a bodybuilder, and then being disappointed when you don't see the same mass gains they get. Well, you don't because you're not on the same playing field.
I don't think 1800 is way below anything for a decent sized person. For me, at 5'11", 175-180, my BMR is about 1800. Obviously that doesn't count exercise or anything. That seems like a very reasonable figure.
The pros do what works for them. If they want to, that's fine. I'm not saying their methods are wrong, even. I'm just saying that some of the things they tout as "fact" are actually not facts at all.
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