Let's Build a diet!

[LiquescentFrost]

Good day gents! How's everyone today?

I've always been a little on the heavy side as a kid, when I moved away from home to university I dropped a good chunk of weight (195 -175). Although I've never been too fat, I get stretch marks quite easy and creams don't seem to help so I've been kind of uneasy as to what I should do. Whether I should being a cut/bulk/cut/bulk phase or just to cut then try to add lean mass.

I had started doing a keto diet but my girlfriends dad scared her saying it was dangerous for me. So for her sake I was doing the weightwatchers thing with her, which indeed does work (It's a rip-off but it does teach people to choose wiser meals / snack), I lost about 10 lbs. (This is all according to one scale so now I'm between 165-172, I don't trust that scale to be honest). Although I'm lighter I do not feel much leaner, which is why I want to get serious. I was exercising irregularly because of a job start-up and external reasons but I'm not making excuses, the past is gone and now I'm ready to make a habit of exercising.

I currently have some Whey and and ECA stack in a box somewhere in my basement. I have read about Ketosis here and there, but again - mixed reviews.

I have no current diet, other than eating my "points", and I don't remember what I had setup for a diet before (with the attempted keto diet). Quick question, do people stick with low carb diets? What I mean is after I've done my cutting phase with ketosis, what's next? I can bulk like I said before, which requires a calorie intake higher than maintenance, and lot's of protein but do I keep it low carb? What about when I reach a desired fitness/weight level - Eat maintenance but made of what macronutrients!?

These are all question I'm curious about and I will eventually have answers to them but for now Low Carb, with a calorie deficit it will be. Anybody have a starter plan for a guy of my status? 5'10 (let's say 170) completely unaware of BF %, you can't rely on those BF% calculating scales. I'll be sure to get some pics in tonight and such. After adjusting a given diet to my needs and the way my body reacts to it I will keep a log.

Thanks guys, any criticism is good criticism!

[LiquescentFrost]

Any guesses on BF%? I weigh Approx 170 lbs.

As for diet's go I think I'm going to use a variation on Palumbo's Diet:

MEAL #1
5 whole eggs (make sure to buy *****-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good *****-3 fats); add another 4 egg whites to this (they don?t need to be the *****-3 ones; you can use liquid egg whites)

MEAL #2
SHAKE: 50g Whey Protein with 1 ? tablespoon of All Natural Peanut butter (no sugar)

MEAL #3
"Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)

MEAL #4
SHAKE: 50g Whey Protein with 1 ? tablespoons of All Natural Peanut butter (no sugar added)

MEAL #5
"Fatty Protein Meal": 8oz Salmon, Swordfish, or RED MEAT with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil or Macadamia nut oil and vinegar

MEAL #6
SHAKE: 50g Whey with 1 ? tablespoon all natural peanut butter or 4 whole (*****-3) eggs and 4 extra whites

This is for a 200 lb man..

Apparently my BMR is 2249 (Calorieking.com), on a keto diet what would my target caloric intake be? I went out and bought a scale so I can start measuring EVERYTHING.

[LiquescentFrost]

Sorry here are the pictures, I posted them in my post above but they took the ones I didn't resize. Also it was taken from my iphone, so forgive the quality.

[Mr Ontario]

http://www.nutraplanet.com/product/rpn/flawless-stretch-mark-scar-cream.html

[LiquescentFrost]

Interesting. I'll look into that, I have a cream but its obviously not working..

[Mr Ontario]

Probably not the magic cure, but what other guys are saying they are using and like it...


http://www.nutraplanet.com/product/rpn/flawless-stretch-mark-scar-cream.html

[nisser]

I personally don't think you have anything to cut. Bulk instead.

[Memo]

I personally don't think you have anything to cut. Bulk instead.

I really agree with this.. Before the picture I was expecting someone chubby.. you look really skinny to me, Its time to it the gym and eat like a man.

Make sure you eat clean, since you said you pack fat easily. I believe if you increase the intensity of workout, you might not have as much problem as you think to stay lean.

[gsxr750]

I'd say don't cut, and don't do that Palumbo keto diet try his bulking diet.. work on putting on some size, it's winter anyways.. you're pretty lean already.

MEAL 1:
6 whole eggs (the OMEGA-3 EGGS) with 1 cup of Oatmeal (cooked)

MEAL 2: (pre-workout)
SHAKE: 55g Whey Protein** with 40g Waxy Maize*** (high molecular weight carbohydrate) with 1 tablespoon of Macadamia Nut Oil

GYM: WEIGHT TRAINING

MEAL 3: (post-workout)
SHAKE: 55g Whey Protein** with 50g Waxy Maize*** (high molecular weight carbohydrate).


MEAL 4:
LEAN PROTEIN MEAL 8oz (cooked) of chicken (or turkey or lean fish or shrimp)-- with 1/2 cup cashew nuts (or almonds or walnuts) with 1 cup (cooked) RICE (brown)

MEAL 5:
FATTY PROTEIN MEAL 8oz (cooked) of red meat (or salmon or swordfish) with a salad with 2 tablespoon of olive oil (or macadamia nut oil) and vinegar with 1 baked potato and/or yam

MEAL 6: Repeat One of Above

MEAL 7: 5 whole eggs

[moneypit]

I have absolutely no idea why you want to diet you look very skinny to me and dieting would be the last thing you should be doing, you need to start eating more and lifitng weights, what kind of training are you thinking about doing?

I think your feeling like your out of shape and fat because you have no muscle mass so that very small amount of fat you may have on your midsection which is probably just skin stands out to you, you need to try and change your way of thinking, dieting imo will only make things worse for you,

When I started training I was the same size as you 5'10 170 ish, try eating 6 clean meals around 500 cal a meal, keep your protein high with lean meats eggs and whey when you need to, keep your carbs to complex ones lots of oatmeal, get on a good training program and fill your frame out you'll feel alot better at 5'10 210lbs then 5'10 170lbs, of course maybe you want to be emo....but i dont think you would be posting on here if thats the case

[LiquescentFrost]

Thank you guys. Looking at the pictures I can see what you're saying, I would have bulked in the first place but I was afraid of worsening my scars. I'm going to try that cream posted above and I'm going to need to do more research for putting on weight, since I've only really concentrated on losing up until now.

Hell no I'm not aiming to be emo, just wanted to see some abs!

I haven't pinned down an exercise routine or diet yet, need to do more research. If you want to point me in some directions that's fine, either way I will be posting my findings/ideas for criticism. Thanks to the guy who posted the palumbo bulk diet.

I'm going to love eating all of those eggs, but my girl won't lmao.

[LiquescentFrost]

**Double posted. Oops

[Winnipeg Muscle]

Google "Massive Eating" by John M. Berardi, PhD, CSCS, follow this eating principle for a year.

[LiquescentFrost]

Looking at the photos any guestimates on bf%? The Scale says 17%, ordering some calipers tonight. Just trying to determine BMR while reading that article.

[nisser]

You are well below 17%

[Ritch]

Looking at the photos any guestimates on bf%? The Scale says 17%, ordering some calipers tonight. Just trying to determine BMR while reading that article.

Those scales are crap.

[LiquescentFrost]

Those scales are crap.

Yeah I knew that from the beginning, I didn't buy it lmao.

[MikeyFXD35]

^^ x2 drink a couple glasses of water your body fat will drop. Your in noway fat, the reason you don't see ads is because you don't have any..that's not a shot just saying the abs are a tough area to develop. And forget about the 1000 crunches there are a lot better ways to build abs, like front squats, cable crunches and the list goes on. Train and eat clean. Remember you cant build muscle and diet.