Workout plateau -- looking to make changes in diet
- RaleighStClaire
- Posts: 731
- Joined: Mon Jun 18, 2007 2:08 pm
- Location: Tilting
Workout plateau -- looking to make changes in diet
Background: I'm 27. In good to very good shape. Lift weights 5-6 times a week on average at a moderate pace meaning I don't do a set and sit there for several minutes before starting my next set. Instead, I do a lot of supersets where I am doing different exercises back to back and building up a good sweat in the process. I have been in a maintenance stage where I have not improved at anything in two years but I also haven't pushed myself enough while at the gym to actually improve.
Goal: To get in better shape. (Who doesn't?)
Idea: Perhaps it's time to take nutrition seriously. I try and limit the bad stuff and eat the good stuff and consume enough protein etc but obviously I am doing it wrong. I'd like to really take it seriously and eat like a fitness pro for about a month to see if it makes a difference. I suspect it will but I'd like to have a good plan. For now, that plan is to limit sugars, bad carbs and eat more frequently. I am fine with eating the same thing repeatedly so having a few days worth of meals lined up would go a long way with me since I could repeat them constantly. At 185lbs I probably need about 2700 calories a day (maybe I'm wrong here and someone can help) which should be around 550 calories per meal. Each day would be pretty similar to this. note: I almost always work out in the afternoon-evening.
How does this one day snapshot look?
Breakfast: 2 servings of plain oatmeal. (I'm big on the oats.)
Lunch part 1: Small grilled chicken breast, side of greens, plain greek yogurt.
Lunch part 2: 7oz can of tuna, cup of quinoa, greens.
workout
Post-workout: 2 scoops protein with water.
Dinner: Turkey meatloaf, plain greek yogurt, greens.
Anyways, that's the basic plan right now. Each meal would be about 3 hours apart and around the 550 calorie goal aside from the Breakfast and Post-workout meals which are around 300 each. Maybe I need to balance them out some. Maybe the greek yogurt isn't ideal. I don't really know! Anyways, if anyone has some advice on this or even if they know of a good forum for this kind of thing I'd appreciate it.
Goal: To get in better shape. (Who doesn't?)
Idea: Perhaps it's time to take nutrition seriously. I try and limit the bad stuff and eat the good stuff and consume enough protein etc but obviously I am doing it wrong. I'd like to really take it seriously and eat like a fitness pro for about a month to see if it makes a difference. I suspect it will but I'd like to have a good plan. For now, that plan is to limit sugars, bad carbs and eat more frequently. I am fine with eating the same thing repeatedly so having a few days worth of meals lined up would go a long way with me since I could repeat them constantly. At 185lbs I probably need about 2700 calories a day (maybe I'm wrong here and someone can help) which should be around 550 calories per meal. Each day would be pretty similar to this. note: I almost always work out in the afternoon-evening.
How does this one day snapshot look?
Breakfast: 2 servings of plain oatmeal. (I'm big on the oats.)
Lunch part 1: Small grilled chicken breast, side of greens, plain greek yogurt.
Lunch part 2: 7oz can of tuna, cup of quinoa, greens.
workout
Post-workout: 2 scoops protein with water.
Dinner: Turkey meatloaf, plain greek yogurt, greens.
Anyways, that's the basic plan right now. Each meal would be about 3 hours apart and around the 550 calorie goal aside from the Breakfast and Post-workout meals which are around 300 each. Maybe I need to balance them out some. Maybe the greek yogurt isn't ideal. I don't really know! Anyways, if anyone has some advice on this or even if they know of a good forum for this kind of thing I'd appreciate it.
Where's that red one gonna go?
Could you be more clear with your goal? Gain mass. Cut fat. You can be very healthy and not stick to a strick diet. If you just want to eat healthy your diet sounds good.
I agree with the oats. Been eating them for breakfast for 5 years.
Bodybuilding.com is a great site to track your goals and have others critique you. They have a great forum. Also its more than just people trying to become bodybuilders.
I agree with the oats. Been eating them for breakfast for 5 years.
Bodybuilding.com is a great site to track your goals and have others critique you. They have a great forum. Also its more than just people trying to become bodybuilders.
- RaleighStClaire
- Posts: 731
- Joined: Mon Jun 18, 2007 2:08 pm
- Location: Tilting
Why not get involved with something that will push you harder?
Join a Crossfit gym?
Start running 10Ks?
Join an MMA gym?
Join a rock climbing gym?
I like hitting the weights as much as the next guy, but unless you are training for a specific goal, you're bound to hit a plateau. Whenever I get into a rut, I always try to change it up and take on a new challenge.
Best of luck whatever you decide.
Join a Crossfit gym?
Start running 10Ks?
Join an MMA gym?
Join a rock climbing gym?
I like hitting the weights as much as the next guy, but unless you are training for a specific goal, you're bound to hit a plateau. Whenever I get into a rut, I always try to change it up and take on a new challenge.
Best of luck whatever you decide.
"...the men who can manage men manage the men who can manage only things, and the men who can manage money manage all." -Will Durant
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- Joined: Wed Apr 29, 2009 1:07 pm
I've had tremendous success following the workout and dietary guidelines on marksdailyapple.com.
Before - 196lbs at 18.8% bf, working out 6x a week (bodybuilding routine) and eating what I though was ok.
After (2 years) - 175 lbs at 9.8% bf, workout out 4x a week (2 strength, 1 hill sprints, 1 yoga) and following his nutritional guidelines.
I'm ripped compared to myself 2 years ago and stronger, faster and way more flexible.
Before - 196lbs at 18.8% bf, working out 6x a week (bodybuilding routine) and eating what I though was ok.
After (2 years) - 175 lbs at 9.8% bf, workout out 4x a week (2 strength, 1 hill sprints, 1 yoga) and following his nutritional guidelines.
I'm ripped compared to myself 2 years ago and stronger, faster and way more flexible.
This is more of an aside than anything else, but I'm not personally big on post-workout nutrition. The way I see it, you want carbs and protein in your stomach before the workout so your energy level is high, and the protein can be trickling into your system while you're working.
That said...
Once you're past the newbie stage in lifting, it's nigh impossible to gain muscle and lose fat at the same time, so you'll need to pick one. For me personally, since it's spring and soon to be summer, I'm trying to lean out while keeping whatever muscle I can. That means a cleanish diet with adequate protein, lower-than-maintenance calories, and lifting the heaviest weights I can as frequently as I can without injury.
What does your program look like? Exercises, sets, reps? Hopefully you're on some kind of split routine, as 5-6 days of weightlifting per week is a lot.
- Scott
That said...
Once you're past the newbie stage in lifting, it's nigh impossible to gain muscle and lose fat at the same time, so you'll need to pick one. For me personally, since it's spring and soon to be summer, I'm trying to lean out while keeping whatever muscle I can. That means a cleanish diet with adequate protein, lower-than-maintenance calories, and lifting the heaviest weights I can as frequently as I can without injury.
What does your program look like? Exercises, sets, reps? Hopefully you're on some kind of split routine, as 5-6 days of weightlifting per week is a lot.
- Scott
Last edited by Scott S on Wed May 25, 2011 1:20 pm, edited 1 time in total.
My Plan: (Age-10)% in bonds until I reach age 60, 50/50 thereafter. Equity split: 50/50 US/Int'l, Bond split: 50/50 TBM/TIPS.
In addition to dietary changes you may want to consider adding in some High intensity interval training. That AND diet was what allowed me to get where I want to be in my early 40's. Used to bodybuild, and never really quit working out, but was no longer interested in the meat-head look. For the first 6 months I did Tabatha intervals on an elliptical 4-5 times a week and found it to be the holy grail, with a proper diet. Now do 3-4 miles on the elliptical 1-2 per week and HIIT 1-2 per week. The Tabatha method will only take 5-6 mintutes a day, but will completely and utterly kick your butt if you actually give 100% during the high intensity intervals. Added benefit is you don't lose mass or look like a long distance runner, if you don't want to.
High-intensity interval training
EDIT- Scott S above try HIIT, it may work for you as well. It is one of the few ways I know of to get lean while gaining or maintaining muscle mass.
High-intensity interval training
EDIT- Scott S above try HIIT, it may work for you as well. It is one of the few ways I know of to get lean while gaining or maintaining muscle mass.
- RaleighStClaire
- Posts: 731
- Joined: Mon Jun 18, 2007 2:08 pm
- Location: Tilting
@Outside:
Crossfit style programs are very appealing. I looked into the local crossfit gyms here and they are too expensive for me to rationalize. I do try some new workouts from their site here and there but nothing that really materializes.
You are right, though, in that having no goal makes plateauing inevitable. Currently my goal is to be able to dunk a basketball on a 10' rim and while that helps the motivation a little it's not the kind of goal I'm looking for.
@Watty: cardio is something I used to do a lot when my goal was weight loss but I have really cut back over the last few years when my goal turned into muscle development and bulking up. Too much cardio made it really hard to put on any muscle. I think at this point I'd like to focus on diet and nutrition instead of cardio in order to lean out.
@arthurb999: I think that is the kind of thing I'm looking for. Reducing bf% (no idea what I'm at now) and feeling more ripped than I currently am.
Crossfit style programs are very appealing. I looked into the local crossfit gyms here and they are too expensive for me to rationalize. I do try some new workouts from their site here and there but nothing that really materializes.
You are right, though, in that having no goal makes plateauing inevitable. Currently my goal is to be able to dunk a basketball on a 10' rim and while that helps the motivation a little it's not the kind of goal I'm looking for.
@Watty: cardio is something I used to do a lot when my goal was weight loss but I have really cut back over the last few years when my goal turned into muscle development and bulking up. Too much cardio made it really hard to put on any muscle. I think at this point I'd like to focus on diet and nutrition instead of cardio in order to lean out.
@arthurb999: I think that is the kind of thing I'm looking for. Reducing bf% (no idea what I'm at now) and feeling more ripped than I currently am.
Where's that red one gonna go?
I was able to lose a few pounds by getting protein at breakfast. Interestingly, I never used to eat breakfast and I don't think my lunches are any smaller, so I actually added a couple hundred calories, but still lost weight. I'm not sure if it will last or if other factors are involved, just my personal experience.
Good stuff. I have been doing an average of a session per week, but neglected to mention it.vesalius wrote:EDIT- Scott S above try HIIT, it may work for you as well. It is one of the few ways I know of to get lean while gaining or maintaining muscle mass.

- Scott
My Plan: (Age-10)% in bonds until I reach age 60, 50/50 thereafter. Equity split: 50/50 US/Int'l, Bond split: 50/50 TBM/TIPS.
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- Joined: Sun Oct 05, 2008 9:17 am
My mom is 91:
Never cared about what she ate. (except for common sense)
Wouldn’t know a protein from a carb.
Never exercised in a gym.
Never ate “health food”.
Never took a vitamin.
Never jogged.
Never drank bottled water.
The advice she tells everyone:
Walk everywhere you can. (instead of driving)
Go to the doctor and get checked.
Thanks
SP-diceman
Never cared about what she ate. (except for common sense)
Wouldn’t know a protein from a carb.
Never exercised in a gym.
Never ate “health food”.
Never took a vitamin.
Never jogged.
Never drank bottled water.
The advice she tells everyone:
Walk everywhere you can. (instead of driving)
Go to the doctor and get checked.
Thanks
SP-diceman
- RaleighStClaire
- Posts: 731
- Joined: Mon Jun 18, 2007 2:08 pm
- Location: Tilting
Probably a big reason I have plateaued for so long was that I had no goal. Sometimes it would be muscle gain but I wouldn't be able to push myself hard enough to actually do it so I think I need to go with fat loss.Scott S wrote: Once you're past the newbie stage in lifting, it's nigh impossible to gain muscle and lose fat at the same time, so you'll need to pick one. For me personally, since it's spring and soon to be summer, I'm trying to lean out while keeping whatever muscle I can. That means a cleanish diet with adequate protein, lower-than-maintenance calories, and lifting the heaviest weights I can as frequently as I can without injury.
What does your program look like? Exercises, sets, reps? Hopefully you're on some kind of split routine, as 5-6 days of weightlifting per week is a lot.
- Scott
Before my aforementioned dunking goal started a couple weeks ago my routine was:
A days:
4 sets of a rotation of: As many pull-ups holding a 50lb weight (11-12 the first set and then declining towards the 4th set), and Squats (6-8 reps per set starting at 230, going up to 280, trying to keep good form going down to seated position). After that, a p90x ab ripper X video which was always hard, especially after doing legs.
B days:
4 sets of a rotation of: Benchpress (starting relatively light and then peaking at about 3-4 reps at 215), Seated rows (heaviest setting on the machine. capable of about 8 reps on the last set), Random bicep work.
Each day would take about 40 minutes so I wasn't spending all that much time at the gym. I think I'd be happy if I spent an hour total but the lack of motivation is hard sometimes.
Anyways, now my routine has changed a little bit to include more leg work. I do a lot of box jumps, more squats including deep squats to the ground and 1-legged squats, that kind of stuff.
Where's that red one gonna go?
I think a pure whey protein isolate like what jarrow makes is a fantastic option it is just whey no fluffLFT_PFT wrote:As a long-time (20 yrs) regular exerciser (bicycling, jogging, weight lifting, swimming) of 4 to 5 times (often weights & cardio on same day) per week, I kept roughly the same weight and look (thin, athletic build). My diet over that time period was health conscious with a generally balanced diet including lean protein and low fat meals including protein powders (soy & whey primarily).
About a year ago, I started and continue to eat a vegetarian/vegan like diet (meat & dairy included in diet about 2-3 meals per week) while maintaining same exercise regimine described. I have lost, for the first time in my life, about about 6% of my long-time body weight and gained muscle tone and haven't lost strength. I think my % body fat has gone down due to the diet change. My goal was not to lose weight.....I am not sure how I feel about the weight loss as my clothes don't fit as they use to.
Question: What do others think about protein powders? A number of nutrition experts advise against them.
"The hardest victory is over self" |
Aristotle
I don't know, many of my weightlifting sessions get my heart rate up far higher for a longer period of time than running or swimming, even if I run or swim relatively quickly. You can also do intervals with weights. I don't think specific, separate cardio is necessary for most people if their goal is general fitness.Watty wrote:If your goal is really " To get in better shape." and not just to bulk up then the part you are missing is aerobic exercise like swimming, running, or bicycling several times a week. Just doing weightlifting at a brisk pace is not the same.
I'm liking the big compound stuff.RaleighStClaire wrote:Probably a big reason I have plateaued for so long was that I had no goal. Sometimes it would be muscle gain but I wouldn't be able to push myself hard enough to actually do it so I think I need to go with fat loss.
Before my aforementioned dunking goal started a couple weeks ago my routine was:
A days:
4 sets of a rotation of: As many pull-ups holding a 50lb weight (11-12 the first set and then declining towards the 4th set), and Squats (6-8 reps per set starting at 230, going up to 280, trying to keep good form going down to seated position). After that, a p90x ab ripper X video which was always hard, especially after doing legs.
B days:
4 sets of a rotation of: Benchpress (starting relatively light and then peaking at about 3-4 reps at 215), Seated rows (heaviest setting on the machine. capable of about 8 reps on the last set), Random bicep work.
Each day would take about 40 minutes so I wasn't spending all that much time at the gym. I think I'd be happy if I spent an hour total but the lack of motivation is hard sometimes.
Anyways, now my routine has changed a little bit to include more leg work. I do a lot of box jumps, more squats including deep squats to the ground and 1-legged squats, that kind of stuff.

Doing back work everyday probably isn't a good idea, though. You might consider making your A days legs-only and add hamstring work, then alternate between the weighted pullups and rows on your B days. If you can do all the weight on the seated row machine, it's time to switch to freeweight rows! Then do bicep work if there's any gas left in the tank.

- Scott
My Plan: (Age-10)% in bonds until I reach age 60, 50/50 thereafter. Equity split: 50/50 US/Int'l, Bond split: 50/50 TBM/TIPS.
- RaleighStClaire
- Posts: 731
- Joined: Mon Jun 18, 2007 2:08 pm
- Location: Tilting
That's my line of thinking as well.KyleAAA wrote:I don't know, many of my weightlifting sessions get my heart rate up far higher for a longer period of time than running or swimming, even if I run or swim relatively quickly. You can also do intervals with weights. I don't think specific, separate cardio is necessary for most people if their goal is general fitness.
Where's that red one gonna go?
- RaleighStClaire
- Posts: 731
- Joined: Mon Jun 18, 2007 2:08 pm
- Location: Tilting
I try and focus on the best compound exercises as you can tell. Unfortunately, I workout in a relatively small apartment gym that has a Smith machine but the dumbbells only go up to 50lbs so bent-over rows aren't really an option. Also, because the Smith machine is the only real weight that I can lift, deadlifts aren't an option. The bar just doesn't go down far enough.Scott S wrote:I'm liking the big compound stuff.Squats and deads are supposed be good for your vertical, but I've never trained specifically for that.
Doing back work everyday probably isn't a good idea, though. You might consider making your A days legs-only and add hamstring work, then alternate between the weighted pullups and rows on your B days. If you can do all the weight on the seated row machine, it's time to switch to freeweight rows! Then do bicep work if there's any gas left in the tank.![]()
- Scott

I may have to join a real gym at some point but I think that for now I really want to focus on my nutrition for a while and see how much that helps. I've read that fitness models/professionals talk about how important diet is and that eating clean is essential but, of course, few ever post what they actually eat. That's what I'm curious about and the main purpose of this thread.
Where's that red one gonna go?
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Bottom line is nutrition is at least 90% of the ballgame, as far as your training, there really is 1000 ways to skin a cat...If you had specific athletic or aesthetic goals, training specificity would be more important. Generally when someone says "they just want to get into better shape" it means they want to cut bodyfat. I am a sports nutritionist and strength & conditioning coach by trade, and will be among the first class awarded a PhD in Obesity Studies from U of Houston; I have spent my life researching this stuff.
Everything that is "common knowledge" regarding nutrition is pretty much backwards. A large part of my current job is teaching medical doctors about nutrition and obesity; sad to say they don't have any formal education regarding these very timely issues. Read a few books, learn to eat and you will be that much closer to reaching your goals. Really, the training is tertiary unless you have specific goals.
http://www.amazon.com/Primal-Blueprint- ... 599&sr=8-1
http://www.amazon.com/Defense-Food-Eate ... 620&sr=1-1
Everything that is "common knowledge" regarding nutrition is pretty much backwards. A large part of my current job is teaching medical doctors about nutrition and obesity; sad to say they don't have any formal education regarding these very timely issues. Read a few books, learn to eat and you will be that much closer to reaching your goals. Really, the training is tertiary unless you have specific goals.
http://www.amazon.com/Primal-Blueprint- ... 599&sr=8-1
http://www.amazon.com/Defense-Food-Eate ... 620&sr=1-1
http://www.scoobysworkshop.com/
Check out that guy's site. It's Bogleheads for weightlifters. No fancy equipment, no gimmicky lose/gain-20 lbs-in-2-weeks stuff, big on nutrition etc. He's a big dude...might have some info in there you haven't seen before.
Caveat: Site's a bit difficult to navigate.
Check out that guy's site. It's Bogleheads for weightlifters. No fancy equipment, no gimmicky lose/gain-20 lbs-in-2-weeks stuff, big on nutrition etc. He's a big dude...might have some info in there you haven't seen before.
Caveat: Site's a bit difficult to navigate.
You'll likely need some cardio.RaleighStClaire wrote: @Watty: cardio is something I used to do a lot when my goal was weight loss but I have really cut back over the last few years when my goal turned into muscle development and bulking up. Too much cardio made it really hard to put on any muscle. I think at this point I'd like to focus on diet and nutrition instead of cardio in order to lean out.
Think of cardio and weight training in the same way as asset allocation.... 20/80 is usually better than 0/100....
He already has some. Weight lifting is like a balanced fund where the cardio component can range from 10%-60% depending on how you do it. Traditional weight-lifting that most people do has a relatively small cardio component, but compound exercises like squats, pull-ups, etc have a large cardio component. And if you are doing something like tabata intervals with a kettlebell, your cardio component is through the roof.tbradnc wrote:You'll likely need some cardio.RaleighStClaire wrote: @Watty: cardio is something I used to do a lot when my goal was weight loss but I have really cut back over the last few years when my goal turned into muscle development and bulking up. Too much cardio made it really hard to put on any muscle. I think at this point I'd like to focus on diet and nutrition instead of cardio in order to lean out.
Think of cardio and weight training in the same way as asset allocation.... 20/80 is usually better than 0/100....
That's a bummer! If you haven't checked out www.exrx.net before, that site may give you more ideas for that Smith and dumbbell set.RaleighStClaire wrote:I try and focus on the best compound exercises as you can tell. Unfortunately, I workout in a relatively small apartment gym that has a Smith machine but the dumbbells only go up to 50lbs so bent-over rows aren't really an option. Also, because the Smith machine is the only real weight that I can lift, deadlifts aren't an option. The bar just doesn't go down far enough.![]()
I may have to join a real gym at some point but I think that for now I really want to focus on my nutrition for a while and see how much that helps. I've read that fitness models/professionals talk about how important diet is and that eating clean is essential but, of course, few ever post what they actually eat. That's what I'm curious about and the main purpose of this thread.
As for the diet... the best approach I've heard is to start with the macros, then eat as much of each food to get there. 1g/lb of protein, a couple grams per day of EFAs (fish/flax oil), then fill out the rest of your calories with clean carbs/fats.
I don't think whey is a bad thing, but it's not very filling and leaves your system a lot sooner than "regular food". I generally only use it to add protein to a glass of non-skim milk I'll drink as a pseudo-meal.
- Scott
My Plan: (Age-10)% in bonds until I reach age 60, 50/50 thereafter. Equity split: 50/50 US/Int'l, Bond split: 50/50 TBM/TIPS.
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Also, most Crossfit gyms offer a free class every Saturday morning called "weekend warriors". It might a nice way to change up your routine w/o having to join a Crossfit gym.
"...the men who can manage men manage the men who can manage only things, and the men who can manage money manage all." -Will Durant
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Get adequate protein in your breakfast. I like to have a good amount of protein in my three biggest meals.
Get some more carbs post-workout. Add a piece of fruit with the protein shake. For that matter, your diet is lacking fruit. I'd take take out one of the greek yogurts and one of the oatmeal servings and add in fruit instead. Add those two with the post-workout shake and you have a solid three servings of fruit each day. Also, you're not eating two servings of the same thing each day, as you were originally with the oatmeal and greek yogurt.
If your goal is to add mass, increase your calories.
If your goal is to lose fat, decrease your calories.
It's highly unlikely that you'll increase muscle mass, lose fat, and gain strength all in one shot. For a beginner, that could happen, but you're an experienced weight trainer so you're not going to have that happen.
Calculate your BMR and figure your activity level and go from there.
http://www.bmi-calculator.net/bmr-calculator/
Then go to the basic calorie needs below. It'll tell you how many calories to eat to maintain your current weight, based on the activity level you use. If you want to gain mass, add 500 calories. If you want to cut fat, subtract 500 calories.
I'm in a cutting stage. I'm eating about 1,900 calories per day right now, which is about 800 less than my estimated maintenance caloric intake. It may be a bit low but I feel fine so I'm sticking with it. I'm losing just about 2 lbs per week
Breakfast:
Kashi GoLean cereal
8 oz 1% milk
Orange
Snack:
Almonds
Banana
Lunch:
Whole grain pasta (I get 8 servings out of a box)
Very little red sauce (I get 12 servings out of a jar)
Broccoli
4-5 ounces chicken breast or extra lean ground beef
Snack:
Walnuts
Apple
Carrots
Dinner:
Small-medium sweet potato
4-5 ounces pork tenderloin or chicken breast
Green beans
About an hour before bed:
4-6 ounces greek yogurt
The key is a good balance. You'll see that I eat grains, fruit, vegetables, lean meat, dairy, and healthy fats every day.
Anyway, you seem to have a good idea what you're doing so I'm sure you'll find success. Good luck.
Get some more carbs post-workout. Add a piece of fruit with the protein shake. For that matter, your diet is lacking fruit. I'd take take out one of the greek yogurts and one of the oatmeal servings and add in fruit instead. Add those two with the post-workout shake and you have a solid three servings of fruit each day. Also, you're not eating two servings of the same thing each day, as you were originally with the oatmeal and greek yogurt.
If your goal is to add mass, increase your calories.
If your goal is to lose fat, decrease your calories.
It's highly unlikely that you'll increase muscle mass, lose fat, and gain strength all in one shot. For a beginner, that could happen, but you're an experienced weight trainer so you're not going to have that happen.
Calculate your BMR and figure your activity level and go from there.
http://www.bmi-calculator.net/bmr-calculator/
Then go to the basic calorie needs below. It'll tell you how many calories to eat to maintain your current weight, based on the activity level you use. If you want to gain mass, add 500 calories. If you want to cut fat, subtract 500 calories.
I'm in a cutting stage. I'm eating about 1,900 calories per day right now, which is about 800 less than my estimated maintenance caloric intake. It may be a bit low but I feel fine so I'm sticking with it. I'm losing just about 2 lbs per week
Breakfast:
Kashi GoLean cereal
8 oz 1% milk
Orange
Snack:
Almonds
Banana
Lunch:
Whole grain pasta (I get 8 servings out of a box)
Very little red sauce (I get 12 servings out of a jar)
Broccoli
4-5 ounces chicken breast or extra lean ground beef
Snack:
Walnuts
Apple
Carrots
Dinner:
Small-medium sweet potato
4-5 ounces pork tenderloin or chicken breast
Green beans
About an hour before bed:
4-6 ounces greek yogurt
The key is a good balance. You'll see that I eat grains, fruit, vegetables, lean meat, dairy, and healthy fats every day.
Anyway, you seem to have a good idea what you're doing so I'm sure you'll find success. Good luck.
if you are trying to cut fat I like paleo
day 1
breakfast
spinich omlette
2-4 eggs
as much spinach as you want
small handful of walnuts
1-2 cup blue berries
snack small handful of nuts
Lunch
2-4 oz chicken
as much salad as you want with oil and vinegar dressing
(1 table spoon olive oil)
1-2 oranges
snack small handful of nuts
dinner
2-4 oz lean grass-fed beef
as much broccoli as you want
small handful almonds
1-2 apples
day 2
breakfast
2-4 oz ham
small handful of almonds
1-cup strawberries
Snack small handful of nuts
Lunch
3-6 oz salmon
as much salad as you want with oil and vinegar dressing
(1 table spoon olive oil)
1-2 kiwi
1 teaspoon almond butter
Snack small handful of nuts
Dinner
2-4oz chicken
as much boiled cabbage as you want topped with tablespoon sesame oil and sesame seeds
1-2 cup berries with walnuts
Day 3
breakfast
salmon and asparagus omelet
1-cup melon with small handful of walnuts
snack small handful of nuts
lunch
4-6oz can tuna with olive oil and vinegar over lettuce tomatoes and celery
1 cucumber sliced thin with sesame oil rice vinegar and sesame seeds
snack small handful of nuts
dinner
chicken sauteed in olive oil with onions and mushrooms
spinach salad with walnuts diced apple and olive oil and vinegar dressing.
*Adjust carbohydrate intake to your specific needs.
[commercial solicitation removed by Mod]
day 1
breakfast
spinich omlette
2-4 eggs
as much spinach as you want
small handful of walnuts
1-2 cup blue berries
snack small handful of nuts
Lunch
2-4 oz chicken
as much salad as you want with oil and vinegar dressing
(1 table spoon olive oil)
1-2 oranges
snack small handful of nuts
dinner
2-4 oz lean grass-fed beef
as much broccoli as you want
small handful almonds
1-2 apples
day 2
breakfast
2-4 oz ham
small handful of almonds
1-cup strawberries
Snack small handful of nuts
Lunch
3-6 oz salmon
as much salad as you want with oil and vinegar dressing
(1 table spoon olive oil)
1-2 kiwi
1 teaspoon almond butter
Snack small handful of nuts
Dinner
2-4oz chicken
as much boiled cabbage as you want topped with tablespoon sesame oil and sesame seeds
1-2 cup berries with walnuts
Day 3
breakfast
salmon and asparagus omelet
1-cup melon with small handful of walnuts
snack small handful of nuts
lunch
4-6oz can tuna with olive oil and vinegar over lettuce tomatoes and celery
1 cucumber sliced thin with sesame oil rice vinegar and sesame seeds
snack small handful of nuts
dinner
chicken sauteed in olive oil with onions and mushrooms
spinach salad with walnuts diced apple and olive oil and vinegar dressing.
*Adjust carbohydrate intake to your specific needs.
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"The hardest victory is over self" |
Aristotle
I call shenanigans. Paleo man didn't cook omelettes or boil cabbage. :lol:
Both of those diets look good though. I'm a big fan of eating Kashi GoLean Crunch with a little goat milk yogurt instead of milk.
- Scott
Both of those diets look good though. I'm a big fan of eating Kashi GoLean Crunch with a little goat milk yogurt instead of milk.

- Scott
My Plan: (Age-10)% in bonds until I reach age 60, 50/50 thereafter. Equity split: 50/50 US/Int'l, Bond split: 50/50 TBM/TIPS.
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Better shape can be a lot of different things:
1. Absolute strength
2. Better cardio/endurance
3. A blend of Strength and cardio/endurance,
4. And, any sport specific combination of the above.
So, no one can really give you answers until you define "better shape" for you. BTW - your diet will also likely differ depending on how you define "better shape" as well.
1. Absolute strength
2. Better cardio/endurance
3. A blend of Strength and cardio/endurance,
4. And, any sport specific combination of the above.
So, no one can really give you answers until you define "better shape" for you. BTW - your diet will also likely differ depending on how you define "better shape" as well.
Leonard |
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Market Timing: Do you seriously think you can predict the future? What else do the voices tell you? |
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If employees weren't taking jobs with bad 401k's, bad 401k's wouldn't exist.
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- Joined: Mon May 18, 2009 5:57 pm
I think you're spending too much time in the gym. This either means:
1. You never have a recovery phase, which is where the gains happen.
2. You're not lifting enough weight. If you were, you wouldn't be able to go to the gym so often.
I think you should spend some time on www.startingstrength.com and reassess your program, not your diet.
Otherwise try CrossFit, it's most similar to probably what you're trying to do now though could give you more focus. You'll also get all the wacko nutrition advice you are looking for. Believe about 40% of it and I think you'll be in good shape.
1. You never have a recovery phase, which is where the gains happen.
2. You're not lifting enough weight. If you were, you wouldn't be able to go to the gym so often.
I think you should spend some time on www.startingstrength.com and reassess your program, not your diet.
Otherwise try CrossFit, it's most similar to probably what you're trying to do now though could give you more focus. You'll also get all the wacko nutrition advice you are looking for. Believe about 40% of it and I think you'll be in good shape.
- simplesimon
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- Joined: Mon Feb 25, 2008 8:53 pm
- Location: Boston, MA
My suggestions:
1) stop exercising so much- you grow when you're resting. 5 days a week is too much strength exercise no matter what the "split" is. Cut back to 4 days- IMHO 3 days would be optimal.
2) stop eating so often. 6 meals a day is a chore and there is no proof that is does anything but make you hungrier. Eat 3 times a day like a normal person - have a life and stop obsessing about eating every three hours. It not as if your muscle mass will disappear if you don't get a steady drip of protein!!
Best of luck.
1) stop exercising so much- you grow when you're resting. 5 days a week is too much strength exercise no matter what the "split" is. Cut back to 4 days- IMHO 3 days would be optimal.
2) stop eating so often. 6 meals a day is a chore and there is no proof that is does anything but make you hungrier. Eat 3 times a day like a normal person - have a life and stop obsessing about eating every three hours. It not as if your muscle mass will disappear if you don't get a steady drip of protein!!
Best of luck.
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+1!gatorking wrote:Read the "Paleo Solution" by Robb Wolf for all you will ever need to know about nutrition.
The paleo diet is amazing to keep on muscle and lose fat!
For the weightlifting your numbers look pretty good on squats. I'd try Jim Wendler's 5/3/1 program, but maybe find a substitute for deadlifts at your gym (pull-ups?). The nice thing about his program is that it's flexible enough that you can incorporate sports and cardio, but at the same time mixes up the number of reps each week and gives you goals to work for. You can google the routine or find it on amazon.
beauty skin deep
Junk food is known to have certain key ingredients -- sugar, fat, salt & refined grains -- and lacks many of the nutrients we need for good health. But we like the taste, convenience and the price. These are the characteristics of junk food that we like. So if you want to change your diet, replace them and other foods with foods that are low fat, low salt, and low sugar and are made from whole grains.
- RaleighStClaire
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- Joined: Mon Jun 18, 2007 2:08 pm
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Lots of good advice here and thanks to TDG and kevin for supplying what they're eating. It always helps when I see what others are eating.
Taking some of the ideas listed here I think I will add some more fruit like bananas, oranges and apples to my diet (since that's what I like), especially in the breakfast and post-workout meals where I was lacking calories. Also, I plan to add egg whites throughout the day -- I'm thinking a couple with breakfast and then 4-6 over the rest of the day. I've read that sometimes athletes/fitness pros eat upwards of 15/day but I'm going out on a limb and saying that that is too many for me
The Paleo diet is good, for sure, and I'm basically trying to do most of it. I intend to limit my grains to oatmeal, eat no sugar, and eat a lot of meat and veggies. Sounds kind of like atkins, actually.
@norookie: I'm 6' 2"
Taking some of the ideas listed here I think I will add some more fruit like bananas, oranges and apples to my diet (since that's what I like), especially in the breakfast and post-workout meals where I was lacking calories. Also, I plan to add egg whites throughout the day -- I'm thinking a couple with breakfast and then 4-6 over the rest of the day. I've read that sometimes athletes/fitness pros eat upwards of 15/day but I'm going out on a limb and saying that that is too many for me

The Paleo diet is good, for sure, and I'm basically trying to do most of it. I intend to limit my grains to oatmeal, eat no sugar, and eat a lot of meat and veggies. Sounds kind of like atkins, actually.
@norookie: I'm 6' 2"
Where's that red one gonna go?
Experiment with getting more rest. Remember that muscle growth happens during rest, not during exercise. There was a recent Mr. Universe who only worked out 3 days a week. Sorry I can't remember his name but he said this in a TV interview.
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The most important thing you should know about me is that I am not an expert.
+1 strong correlation between sleep deprivation fat gain and muscle loss.tc101 wrote:Experiment with getting more rest. Remember that muscle growth happens during rest, not during exercise. There was a recent Mr. Universe who only worked out 3 days a week. Sorry I can't remember his name but he said this in a TV interview.
"The hardest victory is over self" |
Aristotle
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That is absolutely horrible advice.Zander wrote:stop eating so often. 6 meals a day is a chore and there is no proof that is does anything but make you hungrier. Eat 3 times a day like a normal person
First of all, there is proof that it makes people LESS hungry. So your alleged proof that it makes you more hungry is just made up, I'm sure.
Second, normal people probably eat more than three times per day. That 2:30 bag of Cheetos and bottle of Pepsi counts. The M&Ms after dinner count. The mid-morning pretzels count. So instead of those, eat a piece of fruit and some nuts or some yogurt or something. It's very easy. Eating six times a day is not a chore at all. It's probably the norm. If I ate breakfast before work and waited until lunch to eat, that'd be over six hours. No thank you.