Where to drop some calories...?

jasonnm · 02-02-2005, 01:51 PM

Hi gang,
I wondered if you could advise me...
Need to lose some bodyfat, but don't want to lose any WEIGHT per se. So i have tried to tinker with my diet, just cutting out some calories here and there.
But I'm worried about affecting my gains/progress if I cut too much.

At the mo, my diet is usually:

7am pre-breakfast - whey protein (at the mo I use Met-rx Protein Plus)
8:30am Breakfast (i eat this at work) - porridge
11am - gym
11:45am Straight after workout (before I have even got into the shower) - Lucozade Sport, washing down 2 caps of colostrum and 1 tab of glutamine
12pm - 1 mrp mixed with water (at the mo I have Reflex Progen)
12:30pm Lunch - pasta with tuna and pesto
3pm - banana
6:30pm Dinner - chicken or beef and rice
10:30pm - Casein shake

I always (unless injured) train with weights 4 days a week, and try to fit in 3 cardio sessions whenever possible.

I'm currently using ECA2 (from ABF) as well, but it's too early to say whether it is helping.

Any suggestions/tweaks/changes greatfully received!
Thanks guys,
J

Benji · 02-02-2005, 05:19 PM

Hmm...

See what other people think but i'd

1. Replace the MRP after workout to just whey in water
2. Replace that pointless proteinless banana at 3 for something with a bit of protein, chicken, tuna, A shake??
3. Remove the rice from your last meal
4. Reduce carbs in all meals, where possible

nebodybuilder · 02-02-2005, 05:24 PM

jason, strange looking diet mate. If you're eating that daily you're obviously serious about your training.
At a glance i'd say you're a bit too dependent on supplements for your protein.
Especially if you're trying to cut up, eat more protein foods.
use this as a starting point;

your lean bodyweight in lbs x 2g protein.
your lean bodyweight in lbs x 1g carbs.

if the weight doesn't move, reduce carbs slightly til it does.

doing this will mean every meal contains protein, which is no bad thing.

jasonnm · 02-02-2005, 10:01 PM

Thanks guys, much appreciated! Will make some changes and keep you posted!

zx9rjas · 02-02-2005, 10:39 PM

Hey nebodybuilder

Do you drop down straight away to 1g carbs from your usual carb intake or do you reduce it to this gradually, I know you compete and your info on cutting for a comp would be v handy for me.

J

nebodybuilder · 03-02-2005, 05:23 PM

zx9,
Really depends on your starting point and how your diet looks to begin with.
If i remember rightly, i think i've seen a couple of shots of you somewhere on this forum and ya look pretty lean. so in your case, a slight reduction in calories along with an increase in protein is what i'd recomend. Believe it or not, i actually eat more food when i'm prepping for a show, this speeds up the metabolism and thus, a reduction of bodyfat is possible.
if ya start a diet to severly, you'll lose shit loads of weight very quickly, some of which will be muscle. as the show gets closer, the diet gets stricter, so don't drop everything in week one or come week 9, you're weight is stagnant and you've nothing left to cut out.

jackamo · 03-02-2005, 07:34 PM

if your gunna have rice have brown its better for ou and will give you alot of fiber, also id change to glutimine powder rather then tabs mate.

jasonnm · 03-02-2005, 08:09 PM

Thanks jackamo! Is it worth getting the Maximuscle sooper-dooper stuff? Or is this a waste of money? (sorry mod, slightly off topic there!)

02-02-2005, 01:51 PM	#1 (permalink)
jasonnm Under Construction Join Date: Feb 2005 Posts: 7 Rep Power:	Where to drop some calories...? Hi gang, I wondered if you could advise me... Need to lose some bodyfat, but don't want to lose any WEIGHT per se. So i have tried to tinker with my diet, just cutting out some calories here and there. But I'm worried about affecting my gains/progress if I cut too much. At the mo, my diet is usually: 7am pre-breakfast - whey protein (at the mo I use Met-rx Protein Plus) 8:30am Breakfast (i eat this at work) - porridge 11am - gym 11:45am Straight after workout (before I have even got into the shower) - Lucozade Sport, washing down 2 caps of colostrum and 1 tab of glutamine 12pm - 1 mrp mixed with water (at the mo I have Reflex Progen) 12:30pm Lunch - pasta with tuna and pesto 3pm - banana 6:30pm Dinner - chicken or beef and rice 10:30pm - Casein shake I always (unless injured) train with weights 4 days a week, and try to fit in 3 cardio sessions whenever possible. I'm currently using ECA2 (from ABF) as well, but it's too early to say whether it is helping. Any suggestions/tweaks/changes greatfully received! Thanks guys, J

02-02-2005, 05:19 PM	#2 (permalink)
Benji Making Progress Join Date: Oct 2004 Location: Warrington, Cheshire Posts: 184 Rep Power:	Hmm... See what other people think but i'd 1. Replace the MRP after workout to just whey in water 2. Replace that pointless proteinless banana at 3 for something with a bit of protein, chicken, tuna, A shake?? 3. Remove the rice from your last meal 4. Reduce carbs in all meals, where possible ______________________ Benj

02-02-2005, 10:39 PM	#5 (permalink)
zx9rjas Making Progress Join Date: Sep 2004 Location: Southampton Posts: 343 Rep Power:	Hey nebodybuilder Do you drop down straight away to 1g carbs from your usual carb intake or do you reduce it to this gradually, I know you compete and your info on cutting for a comp would be v handy for me. J ______________________ 50% of bodybuilding is nutrition 50% of body building is not overtraining If you cant gain see the above

03-02-2005, 07:34 PM	#7 (permalink)
jackamo Making Progress Join Date: Sep 2004 Posts: 430 Rep Power:	if your gunna have rice have brown its better for ou and will give you alot of fiber, also id change to glutimine powder rather then tabs mate. ______________________ FEEL THE PAIN OR GO HOME!!!!

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02-02-2005, 05:24 PM	#3 (permalink)
nebodybuilder Under Construction Join Date: Jul 2004 Location: north east Posts: 58 Rep Power:	jason, strange looking diet mate. If you're eating that daily you're obviously serious about your training. At a glance i'd say you're a bit too dependent on supplements for your protein. Especially if you're trying to cut up, eat more protein foods. use this as a starting point; your lean bodyweight in lbs x 2g protein. your lean bodyweight in lbs x 1g carbs. if the weight doesn't move, reduce carbs slightly til it does. doing this will mean every meal contains protein, which is no bad thing.

02-02-2005, 10:01 PM	#4 (permalink)
jasonnm Under Construction Join Date: Feb 2005 Posts: 7 Rep Power:	Thanks guys, much appreciated! Will make some changes and keep you posted!

03-02-2005, 05:23 PM	#6 (permalink)
nebodybuilder Under Construction Join Date: Jul 2004 Location: north east Posts: 58 Rep Power:	zx9, Really depends on your starting point and how your diet looks to begin with. If i remember rightly, i think i've seen a couple of shots of you somewhere on this forum and ya look pretty lean. so in your case, a slight reduction in calories along with an increase in protein is what i'd recomend. Believe it or not, i actually eat more food when i'm prepping for a show, this speeds up the metabolism and thus, a reduction of bodyfat is possible. if ya start a diet to severly, you'll lose shit loads of weight very quickly, some of which will be muscle. as the show gets closer, the diet gets stricter, so don't drop everything in week one or come week 9, you're weight is stagnant and you've nothing left to cut out.

03-02-2005, 08:09 PM	#8 (permalink)
jasonnm Under Construction Join Date: Feb 2005 Posts: 7 Rep Power:	Thanks jackamo! Is it worth getting the Maximuscle sooper-dooper stuff? Or is this a waste of money? (sorry mod, slightly off topic there!)