Well, I’m back. I put a “help me out with my diet thread” a while back and it was very helpful. Here:
http://www.snipershide.com/shooting/snipers-hide-fitness/221554-diet-help-please.html
In summery I was eating like a 12yr old anorexic girl and trying to weight train. I needed to eat more, especially protein. I changed my diet and all was well…..for a while. Of course with more energy and more gains came more intensity from me. My workouts got harder (not longer, harder). So now I find myself on the edge of feeling over trained all the time. Basically wiped out. The problem is that I am trying an oxymoron here, I’m trying to cut fat and build muscle. Not the easiest thing to do, but I have been doing it, pretty well in fact. It takes careful dieting though.
So I sat down today and did some figurin. Here is a basic outline of what I’m getting in me per day:
I’m 6’ 187lb with a small/skinny frame with about 10lb too much fat still on me. Before I got out of shape I was an ectomorph. Then I got fat (213lb).
I weight train real hard 4 days a week for 50-70min with 15min of cardio.
I eat or drink shakes 5 times a day and take creatine before workouts. I don't think I can handle eating much more food (how did I ever get fat??). I feel like my whole day revolves around eating and I am NEVER hungry.
I'm drinking about 100oz of water/day
Calories: 2000
Fat: 76g (half of these are “good fats” though)
Carbs: 125g
Protein :200g
From poking around online I think I am shorting myself calories (not the worst thing when trying to drop fat) and possibly more importantly carbs. A few carb calculators put me at needing around 200g/day. Which leaves me quite a bit short.
I was thinking of adding a carb supplement. Specifically CytoSport CytoCarb 2. Here is a link:
Amazon.com: CytoSport CytoCarb 2, 100% Complex Carbohydrate Powder, 1.98 lbs. (Pack of 4): Health & Personal Care
It has 52g of carbs which would get me a lot closer to the 200g I may or may not need. The $64,000 question is when to take it??? Right now I am working out about 3hrs after I eat lunch. And my lunch pretty much has zero carbs in it (chicken and broccoli). How many hours before I work out do I want to get the cabs into my system (or do I do it after I work out?). My guess is I want to get the carbs into my system and get that insulin spike before I go in and work out. But what is the timing on that?
Or do I want to do the carbs with my shake after I work out (which already has 20g of carbs)?
And how about this one. I have been taking my creatine about an hour before I hit the gym. Can I mix the creatine with the carbs without diluting the effects of either?
Any and all advice is appreciated.
Thanks for your help!
http://www.snipershide.com/shooting/snipers-hide-fitness/221554-diet-help-please.html
In summery I was eating like a 12yr old anorexic girl and trying to weight train. I needed to eat more, especially protein. I changed my diet and all was well…..for a while. Of course with more energy and more gains came more intensity from me. My workouts got harder (not longer, harder). So now I find myself on the edge of feeling over trained all the time. Basically wiped out. The problem is that I am trying an oxymoron here, I’m trying to cut fat and build muscle. Not the easiest thing to do, but I have been doing it, pretty well in fact. It takes careful dieting though.
So I sat down today and did some figurin. Here is a basic outline of what I’m getting in me per day:
I’m 6’ 187lb with a small/skinny frame with about 10lb too much fat still on me. Before I got out of shape I was an ectomorph. Then I got fat (213lb).
I weight train real hard 4 days a week for 50-70min with 15min of cardio.
I eat or drink shakes 5 times a day and take creatine before workouts. I don't think I can handle eating much more food (how did I ever get fat??). I feel like my whole day revolves around eating and I am NEVER hungry.
I'm drinking about 100oz of water/day
Calories: 2000
Fat: 76g (half of these are “good fats” though)
Carbs: 125g
Protein :200g
From poking around online I think I am shorting myself calories (not the worst thing when trying to drop fat) and possibly more importantly carbs. A few carb calculators put me at needing around 200g/day. Which leaves me quite a bit short.
I was thinking of adding a carb supplement. Specifically CytoSport CytoCarb 2. Here is a link:
Amazon.com: CytoSport CytoCarb 2, 100% Complex Carbohydrate Powder, 1.98 lbs. (Pack of 4): Health & Personal Care
It has 52g of carbs which would get me a lot closer to the 200g I may or may not need. The $64,000 question is when to take it??? Right now I am working out about 3hrs after I eat lunch. And my lunch pretty much has zero carbs in it (chicken and broccoli). How many hours before I work out do I want to get the cabs into my system (or do I do it after I work out?). My guess is I want to get the carbs into my system and get that insulin spike before I go in and work out. But what is the timing on that?
Or do I want to do the carbs with my shake after I work out (which already has 20g of carbs)?
And how about this one. I have been taking my creatine about an hour before I hit the gym. Can I mix the creatine with the carbs without diluting the effects of either?
Any and all advice is appreciated.
Thanks for your help!
Last edited:
