Carl1174's Diet Log...

[Carl1174]

I want to lose a few pounds before holidays/vacation in October.

Stats

37.5" Stomach
5'6.5" Height
194 lbs

Aprox 20-22%bf I think ( i have no idea to be honest as the gym calculators are rubbish and I cant use calipers with any knid of proficiency). Majority of my fat is held around my stomach, but top abs look visable, but they are definitely covered in a lot of fat (they seem to be visable no matter what i weight), only way I calculate bf is how i look (pics in my profile if anyone can give me an idea of fat levels)

I would love to get to about 12% body fat and retain the muscle mass that i have, any tips would be great. I WILL be adding in cardio when i can find time and weight training 2-3 times per week (probably every 3 days if i have the time)

I have started this log to make myself accountable for the food I eat and hopefully get some hints and tips as i go along, as dieting really ISNT my thing. I am taking alow carb/ccarb cycling approach and seeing how i get on.

7th June

7:00 Train
PWO: shake with milk (skimmed) 45g protein 20g carbs 5g BCAA's
11:00 Sausages with onion, sweetcorn, mushrooms, tomato and half a potato in olive oil and chilli seasoning
3:00 Salmon Salad 28g protein, 15g fat.
6:00 Tuna (tin of) 30g prot
9:30 Protein shake (35g prot) and about 100g of mature cheddar cheese
10:00 2 crackers with cheese
15g BCAA's taken in water throughout the day.

Carl.

[LtL]

Good idea Carl. Get it done!

LtL

[bigtim27]

Good Job Carl I'm following along. I'm going to start doing this next week as well when I get my meal plan from my new coach.

[Carl1174]

cheers guys, time to stop playing at this and do things properly. i can determine when i can train at the minute , but i can determine what goes in my cake hole

Other thing is there are loads of training logs here, but hardly any diet ones and as we all know diet is pretty important (they are a bit dull to read though )

Carl.

[bigtim27]

Originally Posted by Carl1174

cheers guys, time to stop playing at this and do things properly. i can determine when i can train at the minute , but i can determine what goes in my cake hole

Carl.

MMMMMM you said cake

[Rich Knapp]

What seams to help me retain muscle in dropping weight is:
At least 3g's of a form of Leucine every 2-3 hours. 30g protein source has 3g's.
Leucine the main Amino for triggering Protein synthesis/muscle building, but it needs to hit the body 3g at once. Thats why Casein isn't a good choice for Leucine specific reasons.

My thought is as long as the body is in protein synthesis (3g's Leucine at once triggers this for up to 4 hours) it shouldn't cannibalize as much. I do 2-3 hours because of a fast metab.

I take 3g's worth of Leucine threw BCAA's at wake up, during workouts and bed time. The between is threw foods. Year round but cutting a must never miss.

Maybe reaserch this and see what you think. Its just my outlook. May find its extream for you but just a thought to save hard earned muscle.

[Carl1174]

Originally Posted by Rich Knapp

What seams to help me retain muscle in dropping weight is:
At least 3g's of a form of Leucine every 2-3 hours. 30g protein source has 3g's.
Leucine the main Amino for triggering Protein synthesis/muscle building, but it needs to hit the body 3g at once. Thats why Casein isn't a good choice for Leucine specific reasons.

My thought is as long as the body is in protein synthesis (3g's Leucine at once triggers this for up to 4 hours) it shouldn't cannibalize as much. I do 2-3 hours because of a fast metab.

I take 3g's worth of Leucine threw BCAA's at wake up, during workouts and bed time. The between is threw foods. Year round but cutting a must never miss.

Maybe reaserch this and see what you think. Its just my outlook. May find its extream for you but just a thought to save hard earned muscle.

Thanks for that Rich, ill definitely look in to it. I take and aditional 5g BCAA's with the protein in the morning, so i am definitely good there for 4 hours i think Ill get some more down me at bedtime too and just not bother sipping throughout the day ??

Whats your thoughts on adding additional BCAA's to the PWO shake or does the Whey protein take care of it.

I am currently using Gaspari Myofusion PWO (and for all other shakes), what are you thoughts on that ?

carl.

[Spartigus]

Looking good Carl!!!

Apparently keeping a log like this is one of the best ways to keep your diet in check!

Good luck mate!

[BendtheBar]

[Rich Knapp]

Originally Posted by Carl1174

Thanks for that Rich, ill definitely look in to it. I take and aditional 5g BCAA's with the protein in the morning, so i am definitely good there for 4 hours i think Ill get some more down me at bedtime too and just not bother sipping throughout the day ??

Whats your thoughts on adding additional BCAA's to the PWO shake or does the Whey protein take care of it.

I am currently using Gaspari Myofusion PWO (and for all other shakes), what are you thoughts on that ?

carl.

If your shakes are 30g protein or more it will have 3g's in it. 10g's of a protein source has 1g leucine as a rule of thumb. BCAA are to supplement between meals and when food/calories isn't do-able.

Sipping BCAA is great for over all use, but to trigger P/S at least 3g luecine value needs to be chugged. 99% people do a pro shake post work out thats why sipping intro work out for BCAA is ok and good. Heck I sipp intro also.

People missunderstand the diffrence effects between amino's and BCAA's.

As far as Gasp Q? I haven't heard good or bad on it. As long as it works for you, thats what counts.