What do you guys think of this?

OK, so after having completely ignored my training for the past several weeks. I'm weak and out of condition (again) and once again it's due to my laziness and willpower. First thing is first, I'm going to get a diet on track. Nothing fancy, but after seeing most of you guys results I'm definitely going to do the keto, HIIT (due to my slow metabolism) and either HST or 5/3/1.

Right now all I'm focused on is cutting bodyfat and gaining strength. From what I've heard this diet makes that easy. I've gained strength in deficits before though so I'm fairly confident with my progression. Right now I'm 5'9" and m weight is ranging from 183-187. 185 so to speak. Bodyfat is under 20% but I'm planning on attempting single digits or 10% at the least.

Here's the diet I've thrown together.

Meal 1: 6 eggs, butter and cheese
Meal 2: Tuna with mayo and peanuts
Meal 3: Boneless, skinless chicken with cheese and hot sauce
Meal 4: Ground beef with cheese
Meal 5: Boneless, skinless chicken with chees and bbq sauce
Meal 6: 1.5 scoops of whey protein in water with peanut butter

I'm trying to make sure the fat intake is higher than protein so that protein isn't being converted to glucose. That way fat is used as energy and not stored as unused energy and the protein is playing it's roll with muscle tissue recuperation. I'll be taking animal pak multi-vitamins and 5-10g of creatine monohydrate everyday as supplements.

What do you think about that diet?

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


OK, so after having completely ignored my training for the past several weeks. I'm weak and out of condition (again) and once again it's due to my laziness and willpower. First thing is first, I'm going to get a diet on track. Nothing fancy, but after seeing most of you guys results I'm definitely going to do the keto, HIIT (due to my slow metabolism) and either HST or 5/3/1.

Right now all I'm focused on is cutting bodyfat and gaining strength. From what I've heard this diet makes that easy. I've gained strength in deficits before though so I'm fairly confident with my progression. Right now I'm 5'9" and m weight is ranging from 183-187. 185 so to speak. Bodyfat is under 20% but I'm planning on attempting single digits or 10% at the least.

Here's the diet I've thrown together.

Meal 1: 6 eggs, butter and cheese
Meal 2: Tuna with mayo and peanuts
Meal 3: Boneless, skinless chicken with cheese and hot sauce
Meal 4: Ground beef with cheese
Meal 5: Boneless, skinless chicken with chees and bbq sauce
Meal 6: 1.5 scoops of whey protein in water with peanut butter

I'm trying to make sure the fat intake is higher than protein so that protein isn't being converted to glucose. That way fat is used as energy and not stored as unused energy and the protein is playing it's roll with muscle tissue recuperation. I'll be taking animal pak multi-vitamins and 5-10g of creatine monohydrate everyday as supplements.

What do you think about that diet?

Id take out the whey protein before bed and replace it with some kind of meet and cheese thatll absorb slower.  Take out the bbq sauce.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

Thanks.

The reason I put whey protein in before bed was because I always workout before bed, I do have access to cottage cheese though.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


Thanks.

The reason I put whey protein in before bed was because I always workout before bed, I do have access to cottage cheese though.

Oo, in that case leave it, but Id still add in some slower protein as well.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

I'd also suggest loading up on creatine on your carb up days since insulin spikes assist creatine absorption into the muscles

Goals:
-Find more time to get to the gym..

what is a carb up day

hillbillyfred


what is a carb up day

basically one day of the week where you load up on carbs to refill your glycogen to help fuel your work outs throughout the week

Goals:
-Find more time to get to the gym..

what has a lot of carbs in it an how many would someone need for the week i've never paid attention to them before am  a newbie to liftin

Here I'll just give you a decent link about carbing up, it'll go a little more in depth than i really feel like going right now ha.

http://www.thinkmuscle....p-and-ketogenic-diet.htm

Goals:
-Find more time to get to the gym..

I havent had a refeed in a while, almost two weeks. Currently im not refeeding because Im battling a nasty skin rash that Ive been getting off/on (bout three times a year) for over 6 years. It only happens after days when I get really sweaty and hot and doctors dont know whether its allergies (looks like hives all over my body).

anyway, after doing a crapload of research, I found out about something called candida yeast and when this yeast has an overgrowth it often causes fungal skin/infections. But you cant eat sugar/simple carbs cause this feeds this yeast. Im not sure if its what I have for sure until I can FINALLY see a real dermatalogist to give me skin tests, but Im afraid to eat simple carbs until this rash goes away.
 
So its pretty convienent that I happened to already be on a CKD when doctors say this is the exact diet you need to battle it. Aside from eating anti-candida supps and taking probiotics, ive been eating lots of virgin coconut oil straight out the bottle and rubbing it on my body as well.

Yeah, I've thought about creatine too. I think I wrote in the original message that I was going to run mono, I might have forgot though.

I'll make my carb up days Sunday (most likely).

What is your views on cardio with the keto? Do you guys do it as soon as you wake up or later in the afternoon? Or basically just whenever you get around to it?

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


Yeah, I've thought about creatine too. I think I wrote in the original message that I was going to run mono, I might have forgot though.

I'll make my carb up days Sunday (most likely).

What is your views on cardio with the keto? Do you guys do it as soon as you wake up or later in the afternoon? Or basically just whenever you get around to it?

Yeah i usually just throw in a few days of HIIT toward the end of the no carb week

Goals:
-Find more time to get to the gym..

I agree with your high fat/protein sparing idea, my issue would be with your fat sources.  I would like to see unsaturated alternatives in a couple of the cheese locations, even if it was just a tablespoon here and there of olive oil.  I am not a believer in the insulin spike requirement for creatine usage, creatine can be delivered effectively by taking it with a warm beverage such as coffee or tea.  I will mix better and is more bioavailable.

Hm, interesting. I'm doing HIIT to help increase my metabolic rate and speed up my metabolism too. So that's part of the reason.

I was going to finish my monohydrate off, but seems it's felt useless the last few times I took it. I remember when I first bought it last winter the first night I took it the next day I felt it was serving effective.

As far as unsaturated fats go, what would you recommend? I always feel bloated after peanuts for some reason, not sure why. I know my fat intake needs to be higher than protein so that protein isn't being used as glucose and that fat is being used for energy, but I'm running out of health fats ideas.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

Don't know whether it's that healthy, but Mayo.

Weight - 190lb 
BF% - Unknown 
Height - 5'11" 
Goals by new year? 
ATG Squat - 308lb 
Deadlift - 308lb 
Bench - 220lb

Can't comment on the diet, but I've been doing the 5/3/1 program, and I'm loving it!!!

"True genius, in many fields of human endeavor, is often revealed in elegant simplicity."

- A smart man

Journal: http://www.wannabebigforums.com/showthread.php?t=117358

keto

65/30/5

optimumhealth


I agree with your high fat/protein sparing idea, my issue would be with your fat sources.  I would like to see unsaturated alternatives in a couple of the cheese locations, even if it was just a tablespoon here and there of olive oil.  I am not a believer in the insulin spike requirement for creatine usage, creatine can be delivered effectively by taking it with a warm beverage such as coffee or tea.  I will mix better and is more bioavailable.

Youre not a believer?  What does that even mean?

Its been shown in studies that caffeine inhibits creatine absorption anyway. 

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

RollingStone

optimumhealth


I agree with your high fat/protein sparing idea, my issue would be with your fat sources.  I would like to see unsaturated alternatives in a couple of the cheese locations, even if it was just a tablespoon here and there of olive oil.  I am not a believer in the insulin spike requirement for creatine usage, creatine can be delivered effectively by taking it with a warm beverage such as coffee or tea.  I will mix better and is more bioavailable.

Youre not a believer?  What does that even mean?

Its been shown in studies that caffeine inhibits creatine absorption anyway. 

ya i agree. i dont really understand what u mean by u are not a believer in the insulin spike requirement for creatine usage?

it may not be 100% necessary for creatine to be absorbed, but for the most optimal uptake of creatine by skeletal muscle it should be combined with a protein and carbohydrate mix which will increase creatine absorption and promote glycogen synthesis without adversely affecting the sensitivity of your cells to insulin.

simply put. insulin helps creatine absorption, no if and's or but's about it

Current: 19, 5'11", 190@7%

bench:305 squat:370(atg) deadlift:475
Goals: 4plate squat, 5plate dead

"obsessed is a word the lazy use to describe the dedicated"

Brihead I'm not going to go with the 5/3/1 program (for now). I'm going to do it when my strength gains come back since it seems to be excellent for breaking plateaus.

Thanks for the advice guys, what do you think about adding in some peanuts? For some reason, I always feel bloated after eating them but would they be OK to add with some meals to ensure fat intake is higher than protein?

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

MVP


Brihead I'm not going to go with the 5/3/1 program (for now). I'm going to do it when my strength gains come back since it seems to be excellent for breaking plateaus.

Thanks for the advice guys, what do you think about adding in some peanuts? For some reason, I always feel bloated after eating them but would they be OK to add with some meals to ensure fat intake is higher than protein?

Yeah, theyre good but dont go overboard because they have alot of carbs.  PB is like my fav food and I often eff up my carb and calories because I start eating it and cant stop.  Yesterday I killed a jar in one sitting because I couldnt put it down.

working on explosive phase
vertical: 35
weight: 206

Big 3: 300/440/515

Strength and growth come only through continuous effort and struggle.

LOL, damn.

Well thanks for the help guys, I'll update in a few weeks with my progress.

I'll basically just add peanuts to the meals that need more fats. Like the chicken meal.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

EVOO, any form of nut, avacados (perhaps as a guacamole), and seeds would be a good start.  If you are not adverse to fish, you can get it from them, or supplement with Udo's Oil, or a Wild fish oil.