Little help?

[Phatboy]

Hi Guys, Hoping to get a little help if anyone can offer it. I'll apolgise in advance as this might be a long post, but I don't want to leave out any of the fundamentals.

I have slowly dropped about 25kg's of body fat over the last 12 months through really strict diet intake and a 6 on 1 off training schedule. I am at a point now where I feel I actually need to start to add a bit of size back on. This is most definately harder than losing the weight it would seem.
So I thought I would put my current diet up for anyone to pick apart and hopefully help me tweak it to add some (lean) size back on. I know the first thing will be to increase calorie intake, but I'm not sure where or what to change, e.g. more cals from fat or protein, with breakfast or at night etc.

Bear in mind I basically just made this up for myself as I went along and I'm definately no expert. Here goes.

3.30am - Gym - cardio every second morning

4.30am - 1 scoop Scivation Whey, Bowl of Nutri Grain w Hilo Milk, Centrum multivitamin.

7am - 30g natural muesli and 50g lo fat fruit yoghurt

9.30am- 2 boiled egg whites and 1 boiled egg, green tea (no sugar)

12.00pm - 100g chicken breast (no skin), 1/2 cup four bean mix and 4 baby beets (sometimes gherkins)

2.00pm - 2 boiled egg whites and 1 boiled egg

4.30pm - either a bowl of nutrigrain or 30g muesli and 50g yoghurt.

5.30 -Gym

7pm - 2 scoops Scivation Whey with 2 cups Hilo.

I usually get through about 4 litres of water a day on top of this.
The macro breakdown is 45% protien,35% carb and 20% fat and calories are around 1500-1600.

My training alongside this is, as mentioned 6 on and 1 off and I sort of rotate it over 5 days as follows.

1:Back/abs

2:am 45mins Treadmill or split treadmill row machine, pm Chest

3:Shoulders/Abs

4:am 45mins Treadmill or split treadmill row machine, pm Bis/Tris

5:Legs/Abs

6: into rotation - am 45mins Treadmill or split treadmill row machine,
pm Back

Day off

So thats it. Thats what I have been doing for 12 months or so, with no deviations or exceptions whatsoever (I'm pretty stubborn). The end result is I am now sitting at 69.5kg's and 9%bf. Ideally i'd like to get back to 85kg's but I don't need to do it overnight.
Any suggestions folks?

 

[Goosey]

I didn't read.

But I have a question or two.

Is your reduced bodyweight muscle as well as fat?

Are you stronger?

 

[Phatboy]

I am most definately stronger. I would assume that there would have been some muscle loss along with the fat but its hard to say how much.

 

[chocchillimango]

I'm also interested in why you have so many meals on what is not a huge kcal intake per day.

Does this suit you better? e.g. do you find it difficult to eat more than a small amount in one go?
it just seems like a lot of snacks spread across the day and during the night. If it fits with your lifestyle, that's cool but otherwise, it doesn't seem necessary?

 

[Phatboy]

Hi CCM, its probably a combination if a few things really. I'm up pretty early as it is working on a minesite so there is a fair few hours between breakfast and lunch so I snack a bit just to keep the metabolism ticking over and to stop myself from getting too hungry without blowing out my daily cals, which can happen pretty quick when there isn't many of them!.
Again, I'm no expert, but it sort of worked for me.

 

[chocchillimango]

Hi CCM, its probably a combination if a few things really. I'm up pretty early as it is working on a minesite so there is a fair few hours between breakfast and lunch so I snack a bit just to keep the metabolism ticking over and to stop myself from getting too hungry without blowing out my daily cals, which can happen pretty quick when there isn't many of them!.
Again, I'm no expert, but it sort of worked for me.

That's cool, if it works for you, do it.
Not making much diff to the metabolism, but so long as it allows you to get your kcals comfortably, that's the key.

I'd be thinking oats or something would be waaaaay better than the Nutri Grain and muesli but that's just me.
Probably also allow you to eat a little more volume. The Nutri Grain is 33% sugar so a bit of a waste of kcals and the muesli is pretty high in kcal for its volume.
if you think this amount of kcals leaves you hungry, substitute something less calorie dense but that will give you the micronutrients you need.

just a thought.

 

[Phatboy]

Cheers CCM, no probs ditching the Nutrigrain. As I mentioned though it isn't so much about staying inside my calories anymore, I have to increase in order to start gaining, my main concern is what to switch out or introduce to do it the right way.

 

[chocchillimango]

Cheers CCM, no probs ditching the Nutrigrain. As I mentioned though it isn't so much about staying inside my calories anymore, I have to increase in order to start gaining, my main concern is what to switch out or introduce to do it the right way.

It's pretty confusing with a lot of misinformation on the internet about this stuff, for sure.

A good article worth reading is here - by our resident expert, Max Brenner:

http://ausbb.com/nutrition-diet/153...post-workout-anabolic-window-gi-myths-22.html

Ultimately, it's very much individual.
A few key tenets that seem to work for most is:

1. total kcals is more important than how many meals and/or timing of meals.
2. To increase lean mass, you need to eat above your maintenance kcals and train appropriately. A good rule of thumb seems to be around 10-15% above maintenance as a starting point. Give it a go for a few weeks and see how you go. Adjust up or down depending on whether you are not seeing any change or gaining too quickly. If you gain too quickly, you are likely putting on more fat than LBM or simply too much BF as a proportion of total gains.
3. Macros probably don't matter so much but again, it's an individual thing. Key thing is to make sure you get enough protein and fats and make up the rest with carbs. Lots of opinions on how much protein you need. Probably depends on your training levels too to some extent. Around 1.5-2% of your LBM or BW (if lean now) is good as a minimum. For fats, a minimum of around 0.8% of LBM in kgs or BW (if you are lean) is a good starting point. you can adjust these up or down but give yourself 2-3 weeks to test something out before ditching it and changing.
4. If you are not good with estimating how much of anything you are eating, try logging your daily intake for a while and keeping track. Amazing how most people either wildly over or under estimate their intake. Weigh your food so you start to get a good feel for how much 100g of protein is for meat, fish, eggs, dairy etc. You're already doing this, I think so that's a plus.
5. Take measurements and monitor weight etc. If you don't know your BF and LBM proportions at the weight you are now, you could have a DEXA scan or measure them with calipers or whatever. Alternatively, you can calculate them roughly (Trent's calc is pretty good: http://ausbb.com/nutrition-diet/17129-my-exp-keto-clients-3.html)
6. Be patient if you want to gain lean mass and not too much BF. My personal pref as I'm doing the same right now, is to keep my diet pretty healthy with whole foods and minimal junk/sweets. But I'm also focussed on my health, not just gaining LBM. So it is a slow process but I can't see the point of gaining heaps of weight only to have to diet off many kgs of BF later. Better to have only a small cut later, right? I tend to eat more on big training days and less on rest and light training days. Doesn't matter so much but I guess it balances out the weekly kcal totals.
7. Pick a way of eating that fits with you and you can stick with. No point experimenting with stuff you simply can't fit into your day.

not sure if this helps....lots of info abounds on this forum from the guys who know though!


Cheers

 

[Bella]

Hi Phatboy, congrats on your fat loss. WERE you fat before? And how tall are you? 69kgs is a very low weight for a man? Unless you're incredibly short of stature I suppose.

Can you tell me :

Height
Age

??

Do you lift weights at all at the moment? Or is your program just cardio intense? I think as you move out of the 'fat loss' phase and into gaining LBM, the equasion is simple.

1. Find an approximate of what your maintenance calorie intake should be
2. Increase calories 200-300 over maintenance (find the right macro balance for you. i.e. mine are protein heavy, moderate fats and carb sparse (roughly 50,30,20), but I'm in fat loss mode still. You'll want to play with your macro's to achieve the right combination for what your body responds to)
3. Decrease and/or stop cardio activity
4. Lift weights (to assist with body recomp and build LBM)

Drop the afternoon nutrigrain, add red meat, chicken, fish, vegetables and fruit. Try oats for breakfast with a banana or berries on top. Eggs throughout the day are fine, I do them alot too. But really, as long as what you're eating fits within your macro's, you're good to go. I still try and eat mostly clean and healthy, although occasionally chocolate, pizza, booze whatever, is fine, as long as you factor them in.

Life is for living afterall, you can still reach your goals without completely crucifying your food intake lol

Regardless well done on your achievements so far and best of luck with your continued journey

 

[chocchillimango]

lol Bella, what i said.

great minds!

 

[Phatboy]

Thanks CCM, some good tips there!

Hi Bella, um to answer a couple of your questions, 37 yo and not really a big fella at 5'10", but I do agree 69 is too low! (which is the main reason to try and swing it back around). Was I fat before? you tell me http://ausbb.com/member-pics-videos/20056-2012-my-year.html

I have been hitting the weights the whole time as mentioned in my original post but I will take your advice and (gladly) slow up on the cardio.

Thanks heaps guys, I will keep you posted on how I go!

 

[Phatboy]

Yep

 

[Bella]

Thanks CCM, some good tips there!

Hi Bella, um to answer a couple of your questions, 37 yo and not really a big fella at 5'10", but I do agree 69 is too low! (which is the main reason to try and swing it back around). Was I fat before? you tell me http://ausbb.com/member-pics-videos/20056-2012-my-year.html

I have been hitting the weights the whole time as mentioned in my original post but I will take your advice and (gladly) slow up on the cardio.

Thanks heaps guys, I will keep you posted on how I go!

Ah yes, I remember you now. Your transformation is fantastic! But yes, 69kg way too low. 5'10 aint exactly short! lol

Dump the cardio, you've lost the weight. No need to keep killing yourself with cardio. Concentrate on weight training, progressively increasing the weight you move & lift. Red meat, chicken, fish, seafood, vegies & fruit, incorporate all of it back into your diet & change that mindframe from one of 'cutting' to one of being epically built & strong!

You've done brilliantly phatboy, was impressed with your transformation in the first instance & you should be extremely proud of your efforts, incredible!

Just build on the base now, add muscle, get stronger, keep those as your fundamentals & goals. The odd cardio day, to maintain fitness is fine, but hardcore cardio is no longer required. You've exceeded your fat loss mode. You need to switch 'beast mode' on

Great job Mr & good luck! Can't wait to see your continued progress

 

[Phatboy]

Geez, you're gonna make me blush!

 

[Big Mick]

What have you been doing for weights?? What are your current lifts, what routine are you following?? Have you been adding weight to your lifts regularly??

 

[Phatboy]

Hi Mick, I have to mix it up a bit between the gym at work and the gym at home but I do a 6 on 1 of rotation of back/chest/shoulders/arms/legs -then back, so the next week I start on chest, if that makes sense.
I really try not to do the same routine all the time, but I have been adding weight continuously.
I guess to give you an idea I am benching 100kg's now from 40kg's a year ago, squats are at 80kg's from next to nothing and deadlifts are at 100kg's from about 40 also. Just every couple of weeks I add 5kg's to whatever I'm doing and have a go, if I cant lift it I wait a couple of more weeks.

 

[Phatboy]

So I've taken on the advice given by CCM and Bella. Been trying to hit 2000 cals a day keeping my macros the same. No addition to the scales yet, BUT, workouts are awesome! Definately more fuel in the tank and adding weights daily, so I should start seeing some numbers soon. Cheers guys, keep you posted

 

[Sydking]

farrk! i just make it by on 2000 cals a day, haha good job mate.

I have had great results iwht the begginer program, give it a try if you get bored of what your doing.

 

[Bella]

In for updates.

Eat MOAR