Feedback on eating plan

[Jon Barnett]

Hi

Im 5'11" at 13st, and leaning on the site of endo rather than meso. Bodyfat by "Tanita" is 18%, the caliper reading average would indicate less, photos ssay more! Either way, its too high and I would like to get it down.

I got some basic nutrient ratios from another website some time ago...

2660 calories per day.
201 grams of protein per day.
268 grams of carbs per day.
87 grams of fat per day.

These ware based on my body composition at aournd 14st 2.

This breaks down into the following meals....

Pro Carb Fat Cals
meal 1 33.95 42.49 15.93 446.53
Meal 2 38.26 38.40 13.76 431.20
Meal 3 38.26 38.40 13.76 431.20
Meal 4 38.26 38.40 13.76 431.20
PWO 36.00 2.70 3.15 173.07
Meal 6 Dinner see below
Pro Carb Fat Cals
measured intake 184.73 160.39 60.36 1913.20
Daily 201 268 87 2660
Diff -16.27 -107.61 -26.64 -746.8


Breakfast: 1 slice wholemeal toast + 20g peanut butter (wholenut),25g 80% whey with water and 100ml fresh juice, porridge (30g scottish oats, 50ml skim milk and water)

Meals 2 to 4: Tuna (100g in water) + pasta (60g dry weight, wholemeal) + 20g mixed Nuts

PWO : Whey 80pc + water

Dinner : Dinner - chicken, fish or red meat with veg and small portion starchy carb, to make up close to the missong allowance, but this is the "random meal" of the day....

Meals 2 to 4 may look boring, but believe it or not I look forward to them, and its easy for me to make these up in the morning.

I have been following this plan, but the loss is slow unless I get a lot of cardio in, and also incorporate a low carb day, which is a normal breakfast, but replacing the tuna/pasta meals with whey and water.

Do i have the ratios right?

I have been supplementing with Glutamine and CEE caps based on the MP recommended dosing instructions, I also take an H&B multivit/mineral and "EPA" fish oil supplement at breakfast.

Having spent a lot of time reading the forums this weekend was also thinking of an EC stack, and perhaps Taurine.

...and reading a lot has let me to believe im stuck - its taken a long time to get from 14st to 13st, but I have done it without loosing any significant strength.

Sorry about the formatting of the post but Ive lost the plot with the editor and I need to do some work!!

Any help would be greatly appreciated.

[Gareth83]

why not have tuna and veg instead of whey and water on no carb day??

ratios look pretty good!

although I would have a high carb day once a fortnight to refuel glycogen storage!

[Gareth83]

i'd probably reduce the fat to about 75g a day and have extra carbs instead

In fact I would probably drop the protein to 180g, and again increase the carbs a bit

[Jon Barnett]

Youre probably right about the fat...When I looked at this initially I thought it was high.

By following this and keeping dinner as clean as possible, what kind of losses would you expect to see from this?

I think my genetic make up is close to something that hibernates - if I look at a cake, I put on lard... If Im following this to the letter and start to gain, what would be the adjustment strategy?

[Gareth83]

personally I don't think that plan is the best. I mean 3 tuna and pastas in a row??

I would base most of your carbs pre and post workout for glycogen recovery.

when fat loss stalls, reduce your calories by 250-500 a day till fat loss stalls and repeat.

you dont have many carbs to play about with mind to reduce calories.

for a 13 stone (182lbs or 82kg) bloke I would be aiming for between 160-180g Protein, 72g fat and then make up the rest of the calories from carbs.

[hailtotheking]

John, your diet is seriously lacking veggies. I would include some in a couple of your meals midday. Try spinach, watercress,rocket, etc as that kinda stuff isnt too filling

[Jon Barnett]

Thanks - I tend to make this up in the evening meal - but adding in mixed salad during the day is an easy change...

Your thoughts on the supplements? (Ive been reading a lot of your posts over the weekend!)

Id be interested in the feedback on these as I have to place an order shortly for whey, so wanted to kill 2 birds with a 4.5kg tub....

[hailtotheking]

Supplementation looks fine. If you have some spare cash, ALA with every other meal would stop blood sugar spikes and help to minimise storage of excess macronutrients as fat. Its also a potent antioxidant for recovery.

[hailtotheking]

After eating meals 2-4 for a few days, i' d want to top myself.

Tuna gets VERY boring after a while.

[Tom]

vinegar is even cheaper than ala and willd othe same thing, 30-50ml with every other meal (carb meal)