Lack of calories

BARKER!

I eat between 7 and 8 meals a day which is enough to gain muscle.

However in the past i have been eating a 40/40/20 diet, protiens/carb/fats.

This meant that i gained a bit of fat with the muslce which i now want to get rid of in time for the hols in march!

I i am naturally only about 9 and a half stone and have put on wieght to over 12 stone. However as soon as i stop training or miss a few meals i can literally drop 4 kg of muscle in 3 days....seriously!! This means i cant just drop the calories and cut up because ill loose the muscle faster and go back to skin and bone.

I have started a diet of eating same number of meals although only eating carbs in with 3 of these meals... so now my diet looks like this:

5.30 porridge

7.30 whey shake 30g

9.30 tin of tuna

11.30 chicken/fish and pasta/potatoes with green veg

13.30 whey shake 30g

15.00 2 eggs & 2 egg whites and glass of milk/tin of tuna

17.30 chicken/fish and pasta/potatoes with green veg

19.30 whey shake 30g

21.30 tin of tuna

I think this is not enough calories.........................HELP!!!!

LeeB

you CANT lose 4kg of muscle in 4 days!! it will just be water or stored glycogen!!

if your reducing your carbs your losing alot of calories, so you need to replace some of those calories with protein instead of carbs.. i.e. aim for 60/20/20 or 50/30/20...

also, you should be looking to have protein with EVERY meal, especially first thing in morning that whey is needed with first meal.

im not a big beliver in having any meals with zero carbs, personally id not cut them out from certain meals but just eat smaller portions of carbs with each meal!

BARKER!

Thanks Lee, what froms of carbs would you advise for meals before 18.00?

architekt

wouldn't stuff like pasta, rice, sweet potato etc. be ideal?

LeeB

yeah as architekt says all them are fine... anything which is low GI is best! but not 100% essential.

BARKER!

yeah bread and potatoes obviously out the question then?!

I work offshore on an oil rig and access to food between the three main meal times is limited. Breads, fruit and crackers are all.

Would i be best just increasing my protien intake in these meals and surviving on 3 portions of carbohydrates a day with fruit throughout?

Also wouldnt 5 or 6 portions of pasta a day be too many carbs??

LeeB

not if they are small portions! as total amounts and consistent flow of nutrients that are key in my opinion.. protein alone undoubtedly means some of it will be used for energy rather than supplying aminos to muscle etc.

potatoes are ok.. breads not great but as long as your not after getting super shredded dont worry about it too much if your only having it once or twice a day... obv wholemeal or granary is best!

fruit is a good source of HIGH GI carbs but a piece of fruit with each meal or every other meal wont hurt and will help bump up them calories.

id seriously consider looking to take a meal replacement powder with you for the "in between" meals, and having this with a couple of pieces of fruit... the added benefits are that whey is digested really quickly so for a "meal" its not the best... most meal replacements have a blend of proteins meaning you get a much slower release more suited to mimicking a whole food meal.. youll also get added nutrients and carbs etc! have a look at extremes Bodybuilding Clothes, Body Building Supplements, Protein, Gym Clothing thats the one i use!

BARKER!

Haha just discovered that site about 2 hours ago! Even tho its on ur signature lol

Cheers Lee