calorie intake help.

Thanx for you continued effort to improve this website admin

Ok people...

I'm doing my diet like doctari advised. I'm also cutting out most of my meal replacements to make way for whole meals. I read that whole meals are better prior to comp.

Can you guys please provide me with examples of the following: *Note has to be wholefoods*

Protein : Fast Acting wholefood protein
: Slow acting wholefood protein (Cottage Cheese)

Carbs : Fast acting wholefood carbs (Sugar,Dextrose)
: Slow acting wholefood carbs (Brown rice)

Fats : Don't know if this matter?

What I'm actually getting down to is, I would like to know for example: If egg whites is a faster acting protein than tuna ect.

I think this will be very educational to a lot of readers! Your contribution will be appreciated.

Kraz

Kraz

I'm not going to go into too much depth with this, but here follows a couple of notes:

Fat is of GREAT concern when you are dieting! 1 gr fat = 9.2 kCals and 1 gr prot/carb = 4.184kCal, just about half that of fat! When calories start counting, you don't want too much fat! The fat in your diet should be that of the natural occuring type, meaning as found in chicken breast, fish, veg, ect. The worst should be of origin from your lean steak or venison. EFA's are a good source of fat. If you can remember earlier on in the string, I mentioned using Flaxseed oil daily. You will see that I don't calory "count" it - it should be a standard component of your diet.

Fast prot are the simple forms of prot, such as albumin/egg whytes, whey protein and amino acids(hey, check out Kev's article on Liquid Beef - I'll be willing as quinea pig next time!).

Slow prot are from fish, meat,chicken and cassein prot(like found in cottage cheese). These all need to be digested - it just takes longer to break down to amino acids.

Fast vs Slow carbs. Do a search on GI index foods. If I remember well, go and have a look at the website www.giindex.com .(or was it .co.za?) - they have a nice break down of which ones fits in where.
When looking for slow carbs, try and use Low GI foods that have a high Glycaemic Load. It is all well explained on this site's pages.

Kraz, please consider NOT to remove all your MRP's from your diet as yet. I would want you to use at least Vitargo and some pure whey product for now. We can remove this from your diet the last 6-4 weeks, depending on how you look.(I will not easily remove Vitargo at all!) Many good MRP's are out there - the better ones are filled with EFA's, good grade Vitamines, many anabolic growth factors and Lipotrophic factors that you will need now. I used Nutrition Lab's Muscle Cutz rigth up to the last week of my pre-contest diet. These products have essential components that you shouldn't just discard yet. Just, please, use a good quality product. Go do a search - they are out there!

ok doctari now i have a question for you,you recon that we should drop calories by 200 and then cardio the rest off...now 200 calories is rather low amounts,i am consuming +/- 2000calories a day which is about 600 cal drop. now if i was to drop just by 200 calories would i still need to increase the calories i consume on day 4? or should i substitute about 300calories of my protein for carbs and still keep my deficit at 200calories?

I grow on about 4200 kCals per day( I weigh 120kg + most of the time). When I enter my 14 week pre-contest period, I would start cutting that to 4000 kCAls per day and cycle 3-4 times per week for 20min sessions. By week 9 I would start assessing my BF% more closely. If I'm not at what I want to be, I would drop another 200 kCals to 3800 per day and then assess weekly onwards. Usually I'm at 8-8,5% BF at this stage and then drop only to 3900 kCal per day and cycle a bit more, say 5-6 sessions per week. My cardio sessions are aimed at burning up atleast 400kCals. I prefer to hang around 6%BF by week 4-3 and definitely by week 2 I should be there. Then I would do Mark Stent's "In the Trenches" regime the last 2 weeks pre-contest. We have modified his regime a bit for me, but it seems to work well. I went in this year at 4,5% @ 111kgs.
I did find that in the last 2 weeks I needed to increase my daily calory intake to 4150kCals per day, as I was losing too much lean mass - I dropped from 116kgs to 112kgs 3 weeks out and had to increase calory intake. When I hit de-carb part of the regime, I clocked the scale at 114,5kgs and weighed in contest day at 111kgs.

So, why do I share all this with you? THERE IS NO FIXED FORMULA!!! You will have to experiment and see. Mark told me once, it took him and John Leslie 4-5 seasons before they got the formula perfectly right for John.

So, you will have to chop and change a bit to see what works for you. I'm by no means an expert at pre-contest dieting - I only started competing in 2007 after 12 years of lay off. I always ask other guys what they do. I find it interesting that each guy has his own "formula" , but deep down under all that tricks they use, lies simple, solid principles. Those, hopefully, I have given you during this very informative string. Now go out and experiment with your "own little tricks".

As for the day that you want to increase your calory intake. I don't do that. I just run the same amount of calories every day and change the carb/prot ratios. But that's ME - the next guy, like Mike007 for instance, finds that a different method works for them better. That's why you need to experiment and SEE WHAT WORKS FOR YOU!

Maybe you will need to drop only 100kCals and cycle 200kCals - who knows? It all depends where you are now weight wise and BF% wise. I gave you the formula - try and do the maths and see if it works. If you are worried that you will have to drop 600kCals out of a daily intake of 2000kCals, that just gives me the feeling that you BF% is just to high at this stage...

Ok people...

Just to keep you updated, I'm adding my diet which I compiled.
Please feel free to have a look at it and to make any suggestions.

Doctari, please check whether I'm eating the right foods at the right times. I also consume a lot of simple carbs post workout, please advise if this is correct. The staminade endure is basically a carb drink that is high in Dextrose and Maltodextrin.

Ok, I train in the mornings at about 09:00 and I do cardion at night at 20:00. I burn 450Kcals per sessions of cardio... The people at Virgin stare at me when I sweat.... Hahaha... I don't care.

Thanx guys! (File Removed)

And my low carb diet, Day 1 - 3 (File Removed)

O' yea... Before I forget...

What should I do on the days (weekend) when I don't train. I still perform cardio over the weekend, but no training.

Should I just up my cardio from 450 cals to 600 cals?

Doctari, can you maybe share Mark Stent's "In the trenches" regime with the rest of the forum?

ok here is the story,i have torn my shoulder ligament...again i am going to start physio tommorrow morning, i am already doing 30mins cardio and eating 2200 calories a day at the moment. now seeing that i cant do any upper body work apart from light arms(maybe) and legs and abs, and cardio,how much much cardio must i be doing in the afternoon to keep activity level to still have my maintaince level of 2700 calories? would doing 30-40 minutes cardio suffice untill i can get back into weight training?

Just an update for Doctari to show that his advise is working:

I previously weighed 96,6Kg.

+/- 14 Days later, The scale at gym read 90,85kg. I'm on 400mg Depo p/w, 420mg EQ p/w also using clen and eca.

Thanx doctari

correct,doc u are right...its also working for me...i was 100.4 and the last time i wieght i was 97.1....after 2 weeks..thats with no anabolic support and a synerphrine based fat burner

ok doc just another question on my mind,on non training days what do i do about the calories that i usually get from my pre and post work out shakes? can i substitute them for complex carbs instead of simple carbs and combine them just to have an extra meal in the day or do i just forget about them and carry on with normal meals?

i have a bit of a question, on days that i train i consume 2500calories and cardio for 450-500 calories,on non training days i cut out shakes pre and post work out which is a 700calories of my diet,now on non training days must i substitute those 700 calories from pre and post work out nutrition calories for low gi carbs and protein or must i stay at consuming my 1800 calories?

jeez this thread is fantastic, this should be a sticky as the questions answered here are invaluable

Ok guys, decided to add my "file" here instead of in a new thread. This is a calculator that i found 'bout 2 yeras ago. Must admit havnt been taking advantage of it yet, but all considering its fantastic and takes all the guess work out of planning a diet. It's pretty flexible in adding items. Let me know what you guys think. I have also added some conversion calcs. (File Removed)

Ok dont know what went wrong? Admin whats the file size limit for uploads?

dirkgreeff wrote:

Ok guys, decided to add my "file" here instead of in a new thread. This is a calculator that i found 'bout 2 yeras ago. Must admit havnt been taking advantage of it yet, but all considering its fantastic and takes all the guess work out of planning a diet. It's pretty flexible in adding items. Let me know what you guys think. I have also added some conversion calcs. (File Removed)

there is no file there dude

dj gimme ur e-mail then ill send you the file (file is bout 2Megs)

shot dude...

Ok? let me try again. Its now in the original file minus my conversion tables (File Removed)

Thanks Dirk, that's great. What do your conversion tables entail?

Ag no man Dirk - I feel left out in the cold here!
Listen, did my pretty wife e-mail/phone you yet about the sample?
I would really appreciate it, if you can e-mail me your whole calculator-thingy. The wife will find this very useful when she consults clients.

cool, doc ill send it to you today & no she hasn't contacted me yet Glad to be of help