Is this crazy talk?

[animale66]

Hey Bros -

I'm 29, 190lbs, probably 15-16% bf with goals to compete in a bodybuilding show in around 12 months. I have approx. 3 years lifting experience (was originally 35+% bf) and am currently running a SD cycle. For better or worse, I've been training with a bunch of powerlifters, one of which is giving me some diet advice that I think definitely needs a second look.

This is a short-term (call it 2 month) plan to help "tighten" me up (maybe lose some bodyfat, but overall my plans are to bulk as big as I can until around mid-Summer before I start cutting for my first show).

Specifically, he's wanting me to hit: 3851 cals, 262g protein, 249 carb, 188 fat

To me that fat number just seems way too damned high - thoughts? His concern is my carbs have been too high during this last few months or so... I would expect 100g fat to be closer. 188 would be 40% of my caloric intake!


More detailed meal plan/timing below. The PWO Shake is 100g carb (mostly dextrose) and sends my insulin thru the fuckin' roof! Which is nice and all, but makes me drowsy for sure . Non-training days means I'm 100g less.

5AM	Protein Shake
6AM	PWO Shake
6:30AM	Oatmeal
	Eggs (6)
	Peanut Butter (2tsp)
10AM	Chicken (~8 oz)
	White Rice
	Veg
Noon	Chicken
	White Rice
	Veg
3PM	Chicken
	Olive Oil (or healthy fat)
	Veg
6PM	Steak (10oz)
	Olive Oil (or healthy fat)
	Veg
8PM	Caesin
	Peanut Butter
	Olive Oil

 

[Shivalismith]

i have no idea about how productive your diet is but the timing at you intake them is well organized though

 

[HFO3]

Here's another idea:
1. establish a baseline for macros that sustain current body weight by tracking macros
2. create a plan that leaves a small calorie deficit everyday, adjust as needed
3. maintain 2 grams protein per lb of bodyweight
4. cycle carbs
5. eat almonds for fat with every meal
6. CARDIO as needed
7. If you're BBing, take training/nutritional advice from bodybuilders

 

[gman10]

Does the powerlifter/dude u train w/ know exactly what your training for?.....I ask b/c anytime I've personally talked to a huge m'fer and asked about diet/training (this was primarily when I was finally able to consistently train again after a several year hiatus,so I was definitley out of shape but was basically trying to remember what and what not to do,anyways.....)they all give advice that pertains to a typical guy going to the gym to "workout"(get toned/fit etc.....)I wasn't telling them that I'm there to get as big and strong as possible and will be juicing after I get my body back to the swing of things.....training for "fitness/health etc....." though on my list, is not my # 1 purpose.....having said ALL of that I would tell the guy everything your planning on doing so he can really help you. Maybe you have already told this guy but I thought saying that MIGHT help,though obviously I wound up literally writing a book of worthless content.....in any event goodluck.....

 

[animale66]

thanks for the response bros! Well, indeed the diet was borked - my lifts/mood/energy went to shit and I was *STARVING* all the time... after all, fats were 40% of my calorie intake...

We re-calibrated it [below] to 40/35/25 [protein/carb/fat] @ 4000 calories on training days, and 40/30/30 @ 3400 on non-training days. Same meal timing. Lifts and mood popped back up to normal (lil' hungry on off days but to be expected I guess). I presume this is "enough" of a carb cycle (100g less carbs between the two ). While I'm a believer in nutritional timing, hitting the macro ratios is a bigger deal than I even thought. I am fortunate enough to work a job where I can eat when I want and have found making a schedule made a huge improvement in my adherence to any plan.

Excel makes a terrific diet planning tool

HFO3 - I'll consider adding almonds/advacado after I've given it a bit longer of a run and confirm my weight is "stable" still after a few weeks. I'm actually wanting to run a bit of a surplus for now just because I'm "on" and have just over a year to trim the waist line.

And yes, the dude knows my goals and cycle plans/history. In case your curious, the updated (with macros) form is below:

Time	Item	Calories	Protein	Carbs	Fat
5AM	Protein Shake	150	24	9	2
	Mixed in Skim	160	16	24	0
6AM	PWO Shake	518	25	100	2
6:30AM	Oatmeal	150	5	27	3
	Eggs (8)	426	48	0	40
	Peanut Butter	188	8	7	16
10AM	Chicken	180	33	0	5
	White Rice	205	4	45	0
	Veg	N/A	N/A	N/A	N/A
Noon	Chicken	180	33	0	5
	White Rice	205	4	45	0
	Veg	N/A	N/A	N/A	N/A
3PM	Chicken	180	33	0	5
	White Rice	205	4	45	0
	Veg	N/A	N/A	N/A	N/A
6PM	Steak (20 oz)	896	116	0	48
	Veg	N/A	N/A	N/A	N/A
8PM	Caesin	150	24	9	2
	Skim Milk (16oz)	160	16	24	0
	*Kool Aid (8oz)	100	0	25	0
*Kool Aid when doing 2-a-days only
Totals		4053	393	360	127
g/lbs bw			2.0	1.9	0.7
Water (gal)					1