Would like some opinions on my current diet

[karla.marie]

i am currently 185lbs, getting ready for NSABBA in april. Last year i started at the same weight and cut down to 150lbs one week out from the show but i didnt start dieting until january. I've gained a lot of muscle and now im looking to cut down to about 165 so i can see more muscle definition so i know what parts i need work on.

Meal 1... 1 whole egg 4 eggwhites
3 rice cakes
Meal 2... 3.5 - 4oz chicken
1/2 cup brown rice, green beans
Meal 3... 3.5- 4oz beef or ground turkey
1/2 sweet potato, green beans
meal 4... 4oz tuna or tilapia
1/2 brown rice, green beans
meal 5... 4oz of chicken or ground turkey
few slices of avocado

Post work out i have one scoop of protein
and if i get really hungry in between meals i allow myself one tbsp of natural peanut butter.
I started a clen cycle this week and i also just started 10 mg anavar a day. (not for my first time)

I am doing 40-45 minutes of cardio everyday.

thanks...

[#8]

Seems too low in fats to me. Is this your current diet for losing or gaining? You have carbs at every meal so Im assuming you would be using this gain mass. I would replace the rice and potatoes with olive oil, coconut oil, or almond butter.

Im still a bit confused on what your goal is on this plan.

[TT Eric]

Seems too low in fats to me. Is this your current diet for losing or gaining? You have carbs at every meal so Im assuming you would be using this gain mass. I would replace the rice and potatoes with olive oil, coconut oil, or almond butter.

Im still a bit confused on what your goal is on this plan.

It seems to be a low fat diet to cut down for a contest.

Eric

[#8]

^^ This seems like a horrible strategy to me to burn fat and maintain lean mass but perhaps it works for her? From all the recent research on insulin sensitivity and macro breakdown, I cant imagine doing anything other than low carb or keto for a fat burning plan. Unless one's cardio levels were off the charts I guess?

[TT Eric]

Well it does work, it has been done by many competitors for very long, I've myself did 2 competitions on a low carb diet (no cardio), it's not the healthiest way, it's hard, you loose muscle while you do it, your starve big time, but it's proven and works.

I now also prefer keto diet (thanks to Prae) for you don't have all the those downsides ^.

Eric

[Praetorian]

Protein is too low...should be 6oz.
Go with 5 meals.
Too many starchy carbs and carbs in general. I would go with fibrous veggies in each meal instead of the starch and beans.
Fat is too low...i would suggest 10g per meal.
For heavens sake lose the rice cakes...they are pure garbage...nothing like eating pure glucose to shunt fat loss.
Post workout should include protein and fats...1 scoop is not enough.

Cardio should be consistent every day...not 40-45...its 40 or 45 every day...then each week assess fat loss and possibly increase cardio by 5min. You cannot make changes to variable unless you are consistent with them.

P

[karla.marie]

My goal is to lose fat but maintain my muscle. I have 5 months until the show. Last year I dieted all wrong. So cut carbs and increase fats is is what it looks like I should do. At this point I'm thinking I should just hire someone to do my diet cause I clearly have no idea. Thank you for the advice. Do any of you a suggestion on what exactly I should be eating everyday? I don't want to starve or feel weak while on this diet. I've done keto before and I absolutely hated it. Ill do whatever it takes though.

Thanks

[TT Eric]

You can't go wrong by hiring Prae!

Eric

[natenator]

You can't go wrong by hiring Prae!

Eric

X2

[Praetorian]

Thanks guys!
P

[Fasted Development]

If you just wanna cut, you should really try intermittent fasting, it'll solve all your dieting/cutting problems. The whole 6 - 8 small meal is a scam lol, well to me personally it is

[TT Eric]

Scam ? This method was working even before you were born!

Take a look at the customers Prae have train (in the bodyathelica link in his sig) and see how this small meal scam have turned normal/fat people into ripped stage champions.

Eric

[Fasted Development]

relax, i said personally, it doesnt work as well as intermitten fasting for me. I've tried many methods and IF works the best, most people write it off cuz they're used to the traditional 6-8 meals.
You should try it, maybe you'll love it

[TT Eric]

Ok sounds better said that way. There is a difference between saying 'it works better for me' and 'this is a scam to me'.

A scam is the guy from Nigeria that want you to cash a 10,000$ check and you only have to give him back 5,000$.

Eric

[fathead]

there is nothing wrong with eating carbs and low fats and getting ripped. a lot of people are highly successful doing this including myself, with a lot less cardio to boot. there is more then one way to skin a cat so be careful jumping on a bandwagon too quickly

[Praetorian]

If you just wanna cut, you should really try intermittent fasting, it'll solve all your dieting/cutting problems. The whole 6 - 8 small meal is a scam lol, well to me personally it is

Any diet may not work if you don't run it correctly. How many times have i heard "keto is fine but it doesn't work for me" and when i look at their diet plan it not even close to being correct. Not to mention that a diet isnt static and if you think it is you will inevitably fail and then blame the diet.
P

[Praetorian]

there is nothing wrong with eating carbs and low fats and getting ripped. a lot of people are highly successful doing this including myself, with a lot less cardio to boot. there is more then one way to skin a cat so be careful jumping on a bandwagon too quickly

There is a big problem with that diet if you have higher insulin resistance. Those with lower insulin resistance can eat alot more carbs and still get ripped...a prime example would be Milos Sarcev. However if you have more insulin resistance then getting ripped even with tonnes of cardio becomes a problem and it is the furthest thing from an efficient diet.
P

[ironwill]

relax, i said personally, it doesnt work as well as intermitten fasting for me. I've tried many methods and IF works the best, most people write it off cuz they're used to the traditional 6-8 meals.
You should try it, maybe you'll love it
Try eating more kid....lol
Build a big, solid base , then come and say IF works the best....
It is definitely not the BEST, but it has its place as a PART of a plan....

[Fasted Development]

Any diet may not work if you don't run it correctly. How many times have i heard "keto is fine but it doesn't work for me" and when i look at their diet plan it not even close to being correct. Not to mention that a diet isnt static and if you think it is you will inevitably fail and then blame the diet.
P

I agree. My diets been strict for quite a while now. However what I'm saying about IF is that, when consuming the exact same amount of food. If a person divides into 6 to 8 meals, vs. Eating within a feeding window (IF approach), it's scientifically proven the person who uses the IF approach will lose more weight.
IF isn't a diet, just a routine tells you when to eat, when not to eat.
But again, everyone has different prefences

[ubcpower]

There is a big problem with that diet if you have higher insulin resistance. Those with lower insulin resistance can eat alot more carbs and still get ripped...a prime example would be Milos Sarcev. However if you have more insulin resistance then getting ripped even with tonnes of cardio becomes a problem and it is the furthest thing from an efficient diet.
P


That's just like arguing there is a huge problem with a keto diet if u have an ailment that prevents you from processing fats...of course its not ideal. But the truth is there is a good chunk of ppl out there who aren't insulin resistant and can get peeled on carbs and find it much easier than the severity of keto. Insulin resistant ppl aren't the majority of competitors or fitness enthusiasts. Both diet strategies can work depending on the individual...there is not one method that should be preached as superior

[Praetorian]

The majority of people if you looked at a portion of the population have higher insulin resistance mainly due to the fact of what the north american diet consists of. The number of people who have very low levels of insulin resistance is a very small percentage of the population. How many people walk around at BF levels 10% or lower? not many period! Show me someone who cannot process fats and ill show you someone who will be dead in weeks...it doesnt happen. I am not saying that keto is the only way to diet...i start most clients on a carb cycling program first and monitor their reaction to determine insulin resistance and adjust the diet from there.

The other very misleading bit of information is that keto is a severe type of diet. There is absolutely nothing severe about a keto diet. If anything is severe it would be a low carb low fat diet. One it starves the body of much needed fats and it teases the brain with a bit of glucose and then starves it again causing all kinds of issues...ie insulin spikes, moodiness, lethargy, etc...all of this does not occur on a keto diet...thatis if you are doing it correctly. People are so used to being fed misinformation from food companies, gov't agencies etc that they have a very difficult time with dong something different...even when you show them all the science bhind it they still have issues.
P

[Skailes]

The majority of people if you looked at a portion of the population have higher insulin resistance mainly due to the fact of what the north american diet consists of. The number of people who have very low levels of insulin resistance is a very small percentage of the population. How many people walk around at BF levels 10% or lower? not many period! Show me someone who cannot process fats and ill show you someone who will be dead in weeks...it doesnt happen. I am not saying that keto is the only way to diet...i start most clients on a carb cycling program first and monitor their reaction to determine insulin resistance and adjust the diet from there.

The other very misleading bit of information is that keto is a severe type of diet. There is absolutely nothing severe about a keto diet. If anything is severe it would be a low carb low fat diet. One it starves the body of much needed fats and it teases the brain with a bit of glucose and then starves it again causing all kinds of issues...ie insulin spikes, moodiness, lethargy, etc...all of this does not occur on a keto diet...thatis if you are doing it correctly. People are so used to being fed misinformation from food companies, gov't agencies etc that they have a very difficult time with dong something different...even when you show them all the science bhind it they still have issues.
PThis is so very true and although I may give my clients a little more carb if they are only wanting to "get in shape" for the beach etc. if they are looking to compete in BBing, figure, physique etc then carbs will be cycled out of the diet and protein and fats/EFAs are the main macro's for getting lean. On a side note there is no such thing as an essential carbohydrate...fats, protein and of course water are all essential to a healthy body but carbs are not and never have been.....and thus the food pyramid is a recipe for the metabolic syndrome.....as most people eat far in excess when it comes to carbs.

[ironwill]

This is so very true and although I may give my clients a little more carb if they are only wanting to "get in shape" for the beach etc. if they are looking to compete in BBing, figure, physique etc then carbs will be cycled out of the diet and protein and fats/EFAs are the main macro's for getting lean. On a side note there is no such thing as an essential carbohydrate...fats, protein and of course water are all essential to a healthy body but carbs are not and never have been.....and thus the food pyramid is a recipe for the metabolic syndrome.....as most people eat far in excess when it comes to carbs.
Yup, there are EAA, EFA, no crb essentials..Hence why the inuit survived all these years with no carbs in their diets..Now we have an epidemic of obesity and diabetes in north reserves, as they are not genetically efficient at utilizing carbs for fuels...Add them in when not able to utilize, it is a curse...EARN YOUR CARBS!!