Introduction Any advice is appreciated

Big0PCaddicT
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21 Jan 2015 15:32 #180014 by Big0PCaddicT

Replied by Big0PCaddicT on topic Introduction Any advice is appreciated

I'm not so sure we have any one in our area. I've been using one lady in Delmas that does it in a gym there. For about 3 years now. Don't know how accurate she is though. Will here by you guys Friday when I post the test. Think she uses 7 or 9 fold system

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Pyroclasm
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21 Jan 2015 16:02 #180017 by Pyroclasm

Replied by Pyroclasm on topic Introduction Any advice is appreciated

MM is correct hey you won't believe how different the results of a caliper test can be from someone who knows what they are doing vs someone learning. I take my measurements every week but I do it myself, so if you have to pay someone then every two to three weeks is fine hey. Very good to track your progress like this!

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Big0PCaddicT
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21 Jan 2015 19:30 #180027 by Big0PCaddicT

Replied by Big0PCaddicT on topic Introduction Any advice is appreciated

Pyro. Do your results show every week any difference? How do you do your skin folds if you do?

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Pyroclasm
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21 Jan 2015 22:41 #180038 by Pyroclasm

Replied by Pyroclasm on topic Introduction Any advice is appreciated

They differ yes! Sometimes the one stays the same and the other drops well. But that way I know I am losing fat and not muscle. I do 3 sites all in the front which is where I carry all my fat, and then I do my chest site so I can get a rough estimate of bodyfat from a calculator. I do Chest, Abdominal, Supraillac and Thigh.

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Big0PCaddicT
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21 Jan 2015 23:00 #180040 by Big0PCaddicT

Replied by Big0PCaddicT on topic Introduction Any advice is appreciated

Ok it's awesome if you got your body by the balls. I'll try follow this and ask the lady doing my assessment for help on measuring myself. Can you tell me if the IF and or keto diets will help me reach my short term goal of 15% by last week of September for my wedding. I'm reading up on those 2 now??

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Big0PCaddicT
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22 Jan 2015 08:07 #180046 by Big0PCaddicT

Replied by Big0PCaddicT on topic Introduction Any advice is appreciated

Ok guys so as Pyro suggested. I'm using 2800cal for diet calculations.

So taking my body fat by eye as 35%. That puts me on a lean mass of 78kg.

Worked out protein to maintain lean mass at 1.5g per pound puts me on 257.4g(take it I can round that up to 260g as extra protein is fine or do you guys suggest 258g)

Taking that into account that's 1040cal from protein leaving me with 1760cal

If I'm gonna go keto. Should I use total left for fat only or do I leave some for accidental carbs as I know on keto don't track carbs?

This puts me on 195g fats(9cal for 1g fat)

Can I proceed to diet planning on these stats?

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Mason Might
Platinum Member

22 Jan 2015 08:58 #180048 by Mason Might

Replied by Mason Might on topic Introduction Any advice is appreciated

Don't go keto just yet, I'd say go with a balanced diet at the 2800 calories.

Remember that protein can convert to glucose, so if you do want to get into ketosis you will have to drastically drop your proposed protein intake... Ratios for keto are around 75:20:5. Fat:protein:carbs.

Hence a balanced diet will be better for you to start with, an ld can change it later...

On the balanced diet aim to be at about 30% carbs... I personally feel excess carbs can screw with fat loss.

Put something together for us to look at

When it hurts... That's when i start counting, because that's when it starts to count.

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Big0PCaddicT
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22 Jan 2015 10:09 #180051 by Big0PCaddicT

Replied by Big0PCaddicT on topic Introduction Any advice is appreciated

Mason what ratio do you suggest I go with because I'm busy putting something together and a bit confused. I've gone thought the stickys a few times now and protein is focus. I have done Atkins 6 years ago dropping from 105 to 89. In just a few months. But sure a lot was muscle. I kept to it very well so can be strict if I get serious. If you can suggest a ratio I can put something together seeing as my 37% protein you say is high(I take it that's just in respect to the keto)

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Big0PCaddicT
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22 Jan 2015 10:10 #180052 by Big0PCaddicT

Replied by Big0PCaddicT on topic Introduction Any advice is appreciated

I can work with the 75:20:5 I don't mind. Can I try work with that I just want to retain as much muscle as I can

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Big0PCaddicT
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22 Jan 2015 10:19 #180053 by Big0PCaddicT

Replied by Big0PCaddicT on topic Introduction Any advice is appreciated

Ok guys so working on the 75:20:5 ratio I get the following to go into diet construction:

Daily calories: 2800
Fat calories: 2100(233.3g)
Protein calories: 560(140g) this seems very low
Carb calories: 140(35g) isn't the target to be under 30g

I'm gonna work out meals on these stats and pop it in here now

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Pyroclasm
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22 Jan 2015 10:38 #180054 by Pyroclasm

Replied by Pyroclasm on topic Introduction Any advice is appreciated

I have to jump in here before you make a fatal mistake. I get your BMR as 2041 cals. Just eat that amount every day. Trust me when I tell you this 500 cals under maintenance thing is a load of tos. I am familiar with all those studies and I think people sat that pot miss by a meter.

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Big0PCaddicT
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22 Jan 2015 10:56 #180055 by Big0PCaddicT

Replied by Big0PCaddicT on topic Introduction Any advice is appreciated

Now I'm kinda lost. How did you get to 2041cal bmr? I'm busy putting a diet together and it takes a hell of a lot of work got my brain in over drive ha ha.

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Big0PCaddicT
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22 Jan 2015 10:58 #180056 by Big0PCaddicT

Replied by Big0PCaddicT on topic Introduction Any advice is appreciated

Pyro are you suggesting I follow about 2000cal meal plan

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Pyroclasm
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22 Jan 2015 11:07 #180057 by Pyroclasm

Replied by Pyroclasm on topic Introduction Any advice is appreciated

Yebo. I used the Katch McArdle formula which is where you input bodyfat percentage. It calculates your BMR based only on lean mass.

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Big0PCaddicT
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22 Jan 2015 11:28 #180059 by Big0PCaddicT

Replied by Big0PCaddicT on topic Introduction Any advice is appreciated

Ok that's more accurate I think. Would you mind setting up a sample diet for me as I'm really struggling to get the calories right and the hitting the macros

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Big0PCaddicT
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22 Jan 2015 11:34 #180060 by Big0PCaddicT

Replied by Big0PCaddicT on topic Introduction Any advice is appreciated

Damn can't I just go with fish chicken salad and broccoli 6 to 8 meals a day. Ha ha

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Mason Might
Platinum Member

22 Jan 2015 12:08 #180061 by Mason Might

Replied by Mason Might on topic Introduction Any advice is appreciated

Yep I think Pyro is spot on, I need to change my method a bit here... As proven with DK :pinch:

You can eat chicken and brocolli 6 times a day no problem...
Are you going to be able to maintain that diet for a prolonged period of time though?

Don't stress too much about ratios and macros just yet.
Set the goal at 2000cal and just make sure you hit it. Right now, the rest is not vital, and we will adjust it later on...

When it hurts... That's when i start counting, because that's when it starts to count.

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Pyroclasm
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22 Jan 2015 13:13 #180065 by Pyroclasm

Replied by Pyroclasm on topic Introduction Any advice is appreciated

Big0PCaddicT wrote: Ok that's more accurate I think. Would you mind setting up a sample diet for me as I'm really struggling to get the calories right and the hitting the macros

I will not spoonfeed you. There is plenty of invaluable info on this site and lately I have been saying a lot more than I should. I will start you off by saying you should go check out DonkieKong's thread.

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Big0PCaddicT
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22 Jan 2015 13:14 #180066 by Big0PCaddicT

Replied by Big0PCaddicT on topic Introduction Any advice is appreciated

If it will work I will stick to it. 7months is not a lot of time and I have a lot of work.

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Big0PCaddicT
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22 Jan 2015 13:20 #180067 by Big0PCaddicT

Replied by Big0PCaddicT on topic Introduction Any advice is appreciated

Thanks. I don't want to be spoonfed that's not what I was asking. I appreciate all the help you guys are giving me. I'm working on the meal layout still just been a bit busy at work. This takes time. I will check out the thread for sure. I'm gonna sit down when I get home after gym and complete the diet.

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Big0PCaddicT
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22 Jan 2015 13:54 #180070 by Big0PCaddicT

Replied by Big0PCaddicT on topic Introduction Any advice is appreciated

Pyro thanks for that hint seems his diet is exactly what I've been trying to work out. It seems it caters for my sweet tooth as well as I love peanut butter. Would I be able to follow that as is because it's 2200cal. But his weight was on 102kg.

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Pyroclasm
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22 Jan 2015 13:56 #180071 by Pyroclasm

Replied by Pyroclasm on topic Introduction Any advice is appreciated

Post the diet pls

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Mason Might
Platinum Member

22 Jan 2015 14:11 #180072 by Mason Might

Replied by Mason Might on topic Introduction Any advice is appreciated

Make sure its a peanut butter with no added sugar and salt... Black cat is the one I used with DK.

Alternatively Ondier has a magic peanut butter and very well priced.

You can use that diet, just shave off 200cal somewhere...

That's keto bud... Its not the easiest thing to stick to, ask DK about mangos :lol:

When it hurts... That's when i start counting, because that's when it starts to count.

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Pyroclasm
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22 Jan 2015 14:20 #180073 by Pyroclasm

Replied by Pyroclasm on topic Introduction Any advice is appreciated

Hahahaha or cereal. :lol:

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Big0PCaddicT
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22 Jan 2015 21:49 #180104 by Big0PCaddicT

Replied by Big0PCaddicT on topic Introduction Any advice is appreciated

Ok Guys I finally got time to work on the diet.

Tried to stay close to the 2000cal limit with the macros of 30:5:65(150g:25g:144.4g)

Protein Carbs Fats Calories

Meal 1
4 Whole Large Eggs
1 Tbs Extra Virgin Olive oil
25.1g 1.4g 33g 406cal

Meal 2
Whey Powder 1 Serving(Evox)
Black cat No salt or sugar Peanut Butter 15g
28.1g 3.9g 10g 212.1cal

Meal 3
Tuna Light in vegtable oil 120g
lite Mayo 15g
Extra Virgin olive oil 15g
21.3g 2g 25.3g 340.7cal

Meal 4
Chicken Breast(Skinless boneless) 150g
Lite Mayo 15g
Broccoli(Raw) 1 cup
Extra Virgin olive oil 15g
37.9g 7.8g 17.1g 343.7cal

Meal 5
Hake Fillet 140g
Extra virgin olive oil 15g
Cheddar Cheese 50g
34.9g 1.2g 31.7g 424.6cal

Meal 6
Almond Nuts(Raw) 50g
10.6g 9.9g 25.3g 289cal

Totals:
Calories 2016cal
Proteins 157.9g
Carbs 26.2g
Fats 142.4g

Pyro is this ok? Any tweaking is more than welcome, Mason is this close enough to your Keto as in DK keto diet plan

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