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Fat-loss tips - Diet & Supplement Questions Atkins? South Beach? Carbs? Kcals? Creatine? Protein? What? er? ARRRG! Got a diet or Supplement question? Get help with it here!!!

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  #1  
Old 09-29-2008
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Default Diet again

So I have been for the last two weeks been following the advice nark gave me in this thread http://www.getnarked.net/forum/index.php?topic=4670.0
So far so good, the strange thing though is that eating around 2400-2500 kcal now acctually feels like a clean bulk. Im never the slightest hungry and at the end of each day I acctually feel stuffed. Probably because of the sheer volume of veggies Im eating and also because I have cut down on shakes alot and replaced it with solid food. Was a long time ago I ate this much meat every day! I guess that say alot about how crappy I have been eating lately(or well for the last 2 years more or less) when I get stuffed by 2500 kcal/day and yet I weight over 210.

I feel pumped up like a mofo now and have alot more energy in the gym. More veins showing in my arms and my shoulders look a bit more defined, waist unchanged, but stomach and chest has gone down one cm each so far, the weeks before I changed I had dropped around one cm from the waist each week. Il se on friday what my measurements are for this week.

I have also been reading alot, freshening up my memory and stumbling over some new things. I am slowely iterating in my head towards a solid plan Il follow for the next 8-9 weeks or so. So far this is what Im thinking, Il divide the week up into a high carb days(once a week), 4 medium carb days and 2 low carb days. Layout like this

High carb day(friday)
around 3500kcal, 250g protein, 300+g carbs, 100+g fat.
This day Il have my cheat meal and any dessert I want so the figures are approximative. Cheat meal will be the last meal of the day and before that as a low carb day. Basicly after 9 a clock everything goes since my desert will probably last for 2 hours :) I rest completely on this day, no cardio and no weights. Only thing is one hour of walking.

Medium carb day(saturday, sunday, tuseday, wendsday)
2400 kcal, 270g protein, 210g carbs, 50g fat.
These days are my workout days. Most of the carbs will come from the carb sources listed below, but Il use dex 40g pre and post workout since its most convinient.
No carbs in the last meal before bed.

Low carb day(monday and thursday)
2300 kcal, 270g protein, 70g carbs, 100g fat.
These days are cardio only days. Carbs in the first two meals.

Main carb sources:
Lentils
Beans(more or less exclusively red kidney beans)
low GI fruits
Rice
Oatmeal

Main fat sources:
Eggs
Olive oil
Nuts
Fish oil
Perhaps virgin coconut oil

Main protein sources
Chicken
Tuna
Eggs
Whey
Soy protein powder

Each day I divide up protein fairly evenly over 5-6 meals. Fat is consumed in the meals without carbs.

For each solid meal I add a good ammount of veggies, mostly raw carrots, raw spinach, lettuce and other veggies. I dont count it into my kcal since the veggies I eat contain close to negible ammounts of macronutrients. Everyday Il supplement with 10-15g fishoil, for every shake(except pwo) I take a mouthfulls of wheat sprouts and/or seeds. All this fiber is making me shit like a god damn horse  , but my stomach hasnt feel this good for ages. 

Other supps Im taking
10-15g vit c
multi b complex
multi vitamin
Calcium
Magnesium
Melatonin
Cinnamon
Zinc

Il go by measurements rater than weight, when/if I notice I dont lose anymore in my waist/stomach/chest measurements(or bf% if I can find someone to take measurements of that) the first thing I will do is move my high carb day to saturday and make friday into another low carb day and add cardio to friday aswell. That would mean 3 low days, 3 medium days and one high day. After that Il play it by ear just fine tuning carbs after how my body reacts, depending on how my strenght progress I might even decide to switch to add lean mass instead of cut more weight.

Cardio right now is 30 minutes on stair machine on low days and 20 minutes pwo. According to the machine I burn 600kcal in the 30 minute session and 400 in the 20 minute session. I dont care much about the absolute value or how correct it is, but Il progressivly increase it over the weeks by first increasing intensity rather than time.

So there it is, comments and suggestions?

To finish off, here is my happy dance
http://www.youtube.com/watch?v=ZkGum1YYkGk
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  #2  
Old 09-30-2008
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Narkissos Narkissos is offline
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Default Re: Diet again

bump!
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Old 11-13-2008
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Default Re: Diet again

Imma bump this again.

This is a very solid diet approach... and your progress speaks volumes.


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Old 11-16-2008
Whitey Whitey is offline
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Default Re: Diet again

Looks great, bud! You mentioned things were going well - keep us posted...
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Old 11-16-2008
AnotherJoe AnotherJoe is offline
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Default Re: Diet again

Hmm, I bet space cake is in your cheat meal, isn't it?
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Old 11-16-2008
Whitey Whitey is offline
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Default Re: Diet again

Haha!!! Damn those space cakes! Damn them to hell.

OMG, I could go for a shawarma right now, though!
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Old 12-17-2008
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Default Re: Diet again

Looks like a solid plan!

Nice dancing skillz there!

I wish I could dance

I just think that 6'3 guy sitting at 245 Lbs will:
1st - not be able to move this smooth and quick
2nd - just not look right doing it

Take care!

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Old 12-18-2008
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Default Re: Diet again

No space cake for me. Im not taking full advantage of living in holland yet

No real progress has been made the last 4-5 weeks or so Not in the fat loss department anyway. I have been traveling and been sic so it screwed up everything, havent gained any fat back but havent lost any more either. Strenght gains keep on though. Now its christmas and Im gonna be away for 3,5 weeks so safe to say I wont be sticking to the diet for these weeks , but come january Im gonna be back on it 100% but with increased kcal to clean bulk for 5-6 weeks.
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Old 05-28-2009
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Default

Hey johan tryin to check out the link you posted saying nark helped you out and it keeps taking me to the main forum page, Nark can you find it? I tryed to find an option to search by thread numbre but couldnt find it
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Old 05-28-2009
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Quote:
Originally Posted by Smokey View Post
Hey johan tryin to check out the link you posted saying nark helped you out and it keeps taking me to the main forum page, Nark can you find it? I tryed to find an option to search by thread numbre but couldnt find it
We still got a glich here and there mate but its being sorted out.........
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