General Prepare my diet (please)

[BrunoMcGyver]

Let me give some bullshit hypothetical thing - Let's say I am preparing for a role starting in early May and from tomorrow until then I have to really focus to get the body type the producer wants. Not as extreme as fight club Brad Pitt, but definitely less body fat and a bit more muscle mass.

I have an exercise regime downpat already, but not a diet regime. You guys are my nutritionists/dieticians. Please advise me what foods I should eat more of, what foods I should eat less of (to help guide y'all, I currently eat lots of chicken, green veg (ie. rocket, spinach), sauerkraut, sausages and smaller amounts of proscuitto and tomoatoes) and the frequency I should eat.

Edit - I also eat about 3-4 yoghurts and a couple chocolate bars a week. I already know I need to cut those out.

Thank you in advance.

 

[Splinty]

@Pitbull9

 

[RaginCajun]

 

[Limpy]

I’m no expert but from my experience eat lots of lean protein and veg, but stay away from starchy vegetables and limit carbs in any form. No sugar/empty calories.

@Leigh and @Pitbull9 can really help you here.

Good luck!

 

[BJTT_Kiwi]

Duromine

 

[Splinty]

I've spent the last 2 years fixing my understanding of what works, actually works, versus what works in a lab.
You wanna get super lean? That's a less than healthy run at macros followed by returning to a normal well balanced diet long term.

There's science and real world to back this that I'm skipping to get to the math...

Go calculate your TDEE
TDEE Calculator: Learn Your Total Daily Energy Expenditure

30yo, sedentary, 190lbs, 20% body fat.

2,231 calories.

Your goal? 10%.

190lbs * .80 = 152lbs of lean body mass (LBM)
You need to get to 152 lbs *1.1 = 167lbs to be the same LBM at 10%.

You need to lose around 20-23lbs.
You probably won't put on much LBM during such a cut. But you can get stronger.

So take your TDEE and subtract 500 calories or so = 1731 calories. Lets use an 1800 round number.

Weigh yourself empty same time every week.
Lift heavy
Do cardio 2-3 times a week steady state and HIIT.

Get a gram + of protein per LBM. I shoot higher. Lets say 175.

I find keeping my carbs up keeps up my energy on a cut. I can't do keto or low carb. I crash. But I can make gains on a cut with a lot of carbs, especially near workout time.


So calories =
175g protein = 175 *4 = 700
50g fat = 50*9 = 450
162g (the rest of your calories) carbs = 650
=====
1800 calories


Get some whey protein and carb right before working out. It'll change your bum life.
MOST people do better eating throughout the day, but the data says it doesn't matter. Just get your macros in a 24 hour period.
Get some long acting protein at night (egg or casein if youre doing a supplement but whey works better than nothing, just not as well.)

breakfast
eggs and carb

lunch
lean protein and veggies and carb

preworkout
whey and carbsx2

post workout dinner
lean protein veggies and carb

bedtime
long acting protein

Add in multivitamin because your goal isn't well roundness, its aggressive fat loss.


I'm boring. I just eat the same thing every day.
lean protein is fish or chicken or pork. I sometimes toss in lean red meat once a week or two.
Veggies all the time.
Carb is Daves Powerseed bread or oatmeal.
Long acting protein is plain fat free yogurt or cottage cheese or egg protein or casein.

I cheat one meal a week.

You need to count or you can't do this. Download myfitnesspal and log everything until you know your common routine.

You'll lose 1-2 lbs per week.
When you stop losing, cut out a piece of bread at two of your meals. then three of your meals. Then no carbs at dinner. Keep your protein high. When reading studies on low and high carb fat loss, the ONLY consistency in success is high protein.

At the end, reverse diet and start adding carbs back in slow over a couple weeks until your weight stabilizes.

On a bulk or maintenance all I do is eat a little more well rounded for health and increase my carbs. I'm never very heavy on my fats.

 

[BrunoMcGyver]

Thanks so far guys.

Oh, I also eat a fair bit of peanut butter (natural, not the processed shit with extra salt, sugar etc). About 1 jar a week.

 

[Splinty]

@BrunoMcGyver also no one ever tells you. When you start a cut, you'll hate the way you look in the mirror for the first few weeks. You dump out all the glycogen stores and your muscles look flat. Now you're fat and flat. Bad combo. Keep at it. It balances out and vascularity comes. But that first two weeks always sucks no matter how many times I do it.

 

[Splinty]

Thanks so far guys.

Oh, I also eat a fair bit of peanut butter (natural, not the processed shit with extra salt, sugar etc). About 1 jar a week.

All that truly matters is protein, calories, and lifting heavy if we are talking body composition.

BUT, fat has a lower overhead to storing it than other macros. It's not the major part, but it is in the mix. Your peanut butter is fine if you can keep your numbers right, but I like volume of food to keep me full and carbs for energy.

Getting 200 calories in a big spoon of peanut butter just doesn't do it for me when I could have too big piece of full grain bread.

 

[BrunoMcGyver]

I've cleaned the diet a lot lately. I guess I just want to experiment and hopefully get my body working in 'overdrive' as I continue with my personal training and continue doing heavier wieghts, more cardio etc.

Plus I gotta look good for my wedding in 10 months. I ain't lettin no bride get all the attention this MYYYYYYYYYYYYYY day!! hahaha jks

 

[Rambo John J]

All that truly matters is protein, calories, and lifting heavy if we are talking body composition.

BUT, fat has a lower overhead to storing it than other macros. It's not the major part, but it is in the mix. Your peanut butter is fine if you can keep your numbers right, but I like volume of food to keep me full and carbs for energy.

Getting 200 calories in a big spoon of peanut butter just doesn't do it for me when I could have too big piece of full grain bread.

Interesting
I am fine with small quantity of high calorie foods and a somewhat empty stomach
My Lady must have quantity of low calorie food or she will not be any fun to be around

 

[Splinty]

Interesting
I am fine with small quantity of high calorie foods and a somewhat empty stomach
My Lady must have quantity of low calorie food or she will not be any fun to be around

That's what I mean. Everyone is different. And if you read the studies on high carb/low fat and low fat/high carb diet you can find data supporting stuff all over the place. But ALL of them have high protein. Then you see studies on eating a few meals or five meals. Turns out no difference....with one caveat, there is some data to support intermittent fasting which can play into things when choosing meal schedules.

But outside of fast protein near working out and long acting protein before bedtime fasting period, you got to do whatever keeps you from being hangry.

Again, this is all talking about body composition and muscle up and fat down!
Yes you can lose weight eating tons of white sugar. You shouldn't. It's bad for you.

 

[member 3289]

@Splinty you are 6'3" and only weigh 190 lbs. Honest question for you, man.

Do you even lift?

 

[Leigh]

Body fat loss

 

[Papi Chingon]

Boil your steak
- @Leigh

 

[SongExotic2]

Dog livers and vulture eggs

-Banchan

 

[Sex Chicken]

Lift huge weights and never apologize to anyone.

 

[RaginCajun]

Lift huge weights and never apologize to anyone.

 

[Pitbull9]

I’m no expert but from my experience eat lots of lean protein and veg, but stay away from starchy vegetables and limit carbs in any form. No sugar/empty calories.

@Leigh and @Pitbull9 can really help you here.

Good luck!

Def DO NOT STAY AWAY FROM STARCH CARBS. Watch refined sugar.

 

[Limpy]

Def DO NOT STAY AWAY FROM STARCH CARBS. Watch refined sugar.

Does it depend on your goals?

Would you recommend sweet potato as the best?

 

[Pitbull9]

I've spent the last 2 years fixing my understanding of what works, actually works, versus what works in a lab.
You wanna get super lean? That's a less than healthy run at macros followed by returning to a normal well balanced diet long term.

There's science and real world to back this that I'm skipping to get to the math...

Go calculate your TDEE
TDEE Calculator: Learn Your Total Daily Energy Expenditure

30yo, sedentary, 190lbs, 20% body fat.

2,231 calories.

Your goal? 10%.

190lbs * .80 = 152lbs of lean body mass (LBM)
You need to get to 152 lbs *1.1 = 167lbs to be the same LBM at 10%.

You need to lose around 20-23lbs.
You probably won't put on much LBM during such a cut. But you can get stronger.

So take your TDEE and subtract 500 calories or so = 1731 calories. Lets use an 1800 round number.

Weigh yourself empty same time every week.
Lift heavy
Do cardio 2-3 times a week steady state and HIIT.

Get a gram + of protein per LBM. I shoot higher. Lets say 175.

I find keeping my carbs up keeps up my energy on a cut. I can't do keto or low carb. I crash. But I can make gains on a cut with a lot of carbs, especially near workout time.


So calories =
175g protein = 175 *4 = 700
50g fat = 50*9 = 450
162g (the rest of your calories) carbs = 650
=====
1800 calories


Get some whey protein and carb right before working out. It'll change your bum life.
MOST people do better eating throughout the day, but the data says it doesn't matter. Just get your macros in a 24 hour period.
Get some long acting protein at night (egg or casein if youre doing a supplement but whey works better than nothing, just not as well.)

breakfast
eggs and carb

lunch
lean protein and veggies and carb

preworkout
whey and carbsx2

post workout dinner
lean protein veggies and carb

bedtime
long acting protein

Add in multivitamin because your goal isn't well roundness, its aggressive fat loss.


I'm boring. I just eat the same thing every day.
lean protein is fish or chicken or pork. I sometimes toss in lean red meat once a week or two.
Veggies all the time.
Carb is Daves Powerseed bread or oatmeal.
Long acting protein is plain fat free yogurt or cottage cheese or egg protein or casein.

I cheat one meal a week.

You need to count or you can't do this. Download myfitnesspal and log everything until you know your common routine.

You'll lose 1-2 lbs per week.
When you stop losing, cut out a piece of bread at two of your meals. then three of your meals. Then no carbs at dinner. Keep your protein high. When reading studies on low and high carb fat loss, the ONLY consistency in success is high protein.

At the end, reverse diet and start adding carbs back in slow over a couple weeks until your weight stabilizes.

On a bulk or maintenance all I do is eat a little more well rounded for health and increase my carbs. I'm never very heavy on my fats.

Not bad but fats are very good and help with hormone regulation so don’t avoid those. Trying to explain TDEE to regular people bro lol.

 

[Pitbull9]

Does it depend on your goals?

Would you recommend sweet potato as the best?

Doesn’t depend on goals at all. It all comes down to macros and calories and being in your proper zone and if you are it’s all good.

 

[Splinty]

Not bad but fats are very good and help with hormone regulation so don’t avoid those. Trying to explain TDEE to regular people bro lol.

For sure!
I'm not arguing against good fats. In fact I'm all about people adding them in at the level that works for them. I keep a 50 gram floor for that reason. I go up to about 75 on a bulk.

I just can't keep them up on a cut or go low carb anytime. I feel bad. There's plenty that have great success cutting carbs to zilch but that ain't me.

I tried to do a bulk increasing mostly good fats to about 100 grams a day. I found that my energy wasn't as good as when I did those same calories with good carbs and I added belly fat way faster than my carb + protein focus. On a cut, with less calories I can't stand to waste calories on less carbs since I'm already energy down with a deficit.

I am suspecting that hormonally, the carb intake is helping blunt my cortisol levels a little and i might consider my stress and sleep could be improved lol.

 

[SongExotic2]

For sure!
I'm not arguing against good fats. In fact I'm all about people adding them in at the level that works for them. I keep a 50 gram floor for that reason. I go up to about 75 on a bulk.

I just can't keep them up on a cut or go low carb anytime. I feel bad. There's plenty that have great success cutting carbs to zilch but that ain't me.

I tried to do a bulk increasing mostly good fats to about 100 grams a day. I found that my energy wasn't as good as when I did those same calories with good carbs and I added belly fat way faster than my carb + protein focus. On a cut, with less calories I can't stand to waste calories on less carbs since I'm already energy down with a deficit.

I am suspecting that hormonally, the carb intake is helping blunt my cortisol levels a little and i might consider my stress and sleep could be improved lol.

I just ate two starters, a main and am on my 6th beer today.

What dessert should I get ?

 

[Pitbull9]

For sure!
I'm not arguing against good fats. In fact I'm all about people adding them in at the level that works for them. I keep a 50 gram floor for that reason. I go up to about 75 on a bulk.

I just can't keep them up on a cut or go low carb anytime. I feel bad. There's plenty that have great success cutting carbs to zilch but that ain't me.

I tried to do a bulk increasing mostly good fats to about 100 grams a day. I found that my energy wasn't as good as when I did those same calories with good carbs and I added belly fat way faster than my carb + protein focus. On a cut, with less calories I can't stand to waste calories on less carbs since I'm already energy down with a deficit.

I am suspecting that hormonally, the carb intake is helping blunt my cortisol levels a little and i might consider my stress and sleep could be improved lol.

50 is good.