[cal0621]

Yo this is the first time im doing this just trying to figure out what people think i should add/drop or whats good. My goal is to lose as much body fat as possible while still gaining muscle. Aright here it is. I eat this strictly 7 days a week(On on day a week i throw in a cheat meal consisting of like bananas/wheat bread/sweet potatos/alcohol)

Meal 1: 5 scrambled eggs / cup of coffee
Meal 2: protein shake (35g protein) - ON 100% whey
Meal 3: 8 oz ground beef (90/10) wiht mozzerella / cup of brocolli
Meal 4: protein shake (35g protein) - ON 100% whey
Meal 5: 8 oz chicken breast / large salad(all lettuce) w. light salad dressing
Meal 6: 8 oz chicken breast
I also snack on spoon fulls of peanut butter(Peter Pan No Sugar Added..best peanut butter ever) and almonds throughout the day as needed
As far as drinks go lately all i drink is water, coke zero, and crystal light.

I do 30 mins of cardio 4 days a week and lift hard 6 days a week.
My diet stays within this(except for my cheat meal) i would say 90%.
Anyone have any input?

[JakeVendetta]

Are you following a ketogenic diet, I notice you have virtually no carbs, So I'm going to assume this is the case. If so you should up the amount of fat you take and get rid of the PB, and make sure that the salad dressing is low carbs. Increase the amount of fats in your diet using EFA's, for the sake of your own health. Incorporate refeeds or at least simple carbs PWO without refeeds.

If you are not following a Ketogenic diet you need to increase the amount of carbs you are taking in, according to your LBM, and gradually decrease as needed to lose the fat, not something i would suggest right after jumping on the diet, and really focus on nutrient timing.
Read, reread until you understand.
A Unique Combination of Science and Experienced Pre-Contest Advice by Layne Norton
This is the easiest way to design a cutting diet, because all of the leg work has been done for you. Just follow the guidelines to the T.

[cal0621]

As far as what im aiming for in the diet basically my only standard is high protein/low carbs. Why cut out the peanut butter? Also what are EFA's? Thanks for your help.

[Blitzkrieg]

Originally Posted by cal0621

Also what are EFA's? Thanks for your help.

Essential Fatty Acids.

[JakeVendetta]

Originally Posted by cal0621

As far as what im aiming for in the diet basically my only standard is high protein/low carbs. Why cut out the peanut butter? Also what are EFA's? Thanks for your help.

the problem with with high protein/ low carbs is that you are still using glucose as your main source of energy and the only thing you'll accomplish is your body becomign effecient in breaking down proteins for glucose via gluconeogenisis, which IMO is something you dont want to do while at a calorie defecit. I'd much rather see a moderate fat/moderate protein/super low carbs or moderate carbs/moderate protein/ low fat, when cutting it just makes more sense and will ultimately preserve more muscle mass. If your main goal is to simply drop weight then what your doing should work. Cut out the PB because its very calorie dense and at a defecit you really are aiming to feel full, its easy to eat a few tablespoons of PB and still be hungry and the diffrence of "just one more" tablespoon is over 100 calories. Really I'm just not a big fan of PB on a cut period, as well as dairy (to an extent).

(all of the above is my opinion, do with it what you wish)

[smre123]

if your doing what you say your doing eating like that runing and lifting hard your losing muscle your tearing it all down what you need to do is eat more get rid of those shakes and have real food with complex carbs you have to have carbs in order not to use protein as your bodys fuel im guessing youve been on this for a while so your glycogen is depleted completly

[cal0621]

Originally Posted by smre123

if your doing what you say your doing eating like that runing and lifting hard your losing muscle your tearing it all down what you need to do is eat more get rid of those shakes and have real food with complex carbs you have to have carbs in order not to use protein as your bodys fuel im guessing youve been on this for a while so your glycogen is depleted completly

wont my body be using fat as my bodys fuel instead of the carbs? i thuoght that was the purpose of having a low carb diet in the first place...

[JakeVendetta]

Yes but if your still supplying it with excess protein its going to think that its the norm to break down the protein as a source for glucose (fuel). Thats why you have to supply it with either a steady amount of fats or carbs. Your body doesnt know that you want to retain the muscle its looking only for the most effecient way to supply energy.

[maverick_76]

Dude, you need to add carbs such as whole wheat bread, rice, noodles & oatmeal. These give you sustained energy without making you gain excess fat. Plus lose all the egg yolks except one. They are extremely high in cholesterol, which is good for you but only in modest portions, hence the 4 egg whites and only 1 whole egg.

[smre123]

if you do not eat carbs your body enters ketogenesis(-the formation of ketones, in the body as a result of the incomplete oxidation of organic compounds such as fatty acids or carbohydrates) and the body uses protein to create carbs your body does not want to do that but it has to cuz you have no carbs in your body so in order to complet the cycle you need complex carbs as mentioned above i would write everything you eat and count the carbs the fats the calories and protein keep your protein high carbs low med and high on certain days and keep your fats high on low carb days i would keep carbs on low days as low as possible on high days go up to like 250 on med days keep em 100-150 dont drop calories too drasticly on all the days keep them within 700 cal difference do high days on ur large body parts such as legs and keep them 1-2 days on ur days off are low carb days and the rest are med days dont go too dramatic with calories id go up to 3500 on high days and bout 2800 on med and about 2200 on low days but make sure you write down everything dont guess on what you do and i suggest if you want to know more about food pick up a book or too and read up on it more info wont hurt good books are Better than Steriods by Warren Willey and championship bodybuilding by chirs aceto they talk about food and how it affects the body and how to structure the diet for your self cuz everyones needs are different hope that helps let me know what you think

[cal0621]

yeah i based my diet around how my body reacted to the diet set forth in the book Natural Hormonal Enhancement by Rob Faigin..its a good read if anyone is interested

[smre123]

yea but i think you need carbs man ive tried that no carb shit mon-fri and i lost so much muscle with it and i gained fat for some reason i was weak at the gym couldnt lift half the weight i was lifting before and it wasnt working so i had a amature bodybuilder set up a diet for me i follow that now with a few minor changes of my own but its working so far

[king james]

I think you should eat some carbs atleast in the first meal 1/2 cup oats.
Before W/O and After. Atleast those 3 times IMO