Diet Questions

[FooKilla]

I started my diet about a week ago and I'm trying to see if it's on track. Currently 5'11 @ 175. Trying to TONE not bulk. Using a diet program to log daily food, it calculates my fat intake at 5%, Carb 55% 40% Protein. Does this look good? I usually eat the following a day:

2x Lean Turkey Sandwiches w/ Chunky Soup
8 Egg Whites + Two Slices Fat Free Cheese
Salads
Alot of water + skim milk.

 

[Red Dawn]

5'11" @ 175lbs and you need to lose weight?

 

[FooKilla]

Just loose flab, around stomach mostly.

 

[purbeast0]

thats all you eat a day? you are gong to be a tooth pick in no time. i am 5'11, 185 lbs (i have been trying to gain weight), and i still look slim. you should just stay at your current weight. when i was that weight, i was ripped. but now im trying to gain then lean up again once i hit 190-195.

 

[Amused]

Toning = burning fat

Bulking = building muscle

You are 175 lbs and 5' 11"

The best thing you could do is keep a normal diet and simply weight train +cardio.

 

[FooKilla]

Im just trying to cut my fat intake. And eat clean. Just eat more you say?

 

[purbeast0]

if you are 175, 5'11, and think you are fat, then you have issues.

if you are trying to lose the little stomach flab, just continue to eat what you have been eating to maintain 175lbs, and just do some more hardcore cardio, like high intensity stuff. do high intensity cardio for like 10-15 mins about 3-4 times a week, doing your current diet that you did to maintain 175lbs and you will lose it in probably a month.

trust me, I got like this and this in about a month, and i had only a little flab as well in my belly area. i was about 172ish in those pics there. as of right now though, my abs aren't too cut, but they are hard as a rock under the little flab.

 

[FooKilla]

Originally posted by: purbeast0
if you are 175, 5'11, and think you are fat, then you have issues.

if you are trying to lose the little stomach flab, just continue to eat what you have been eating to maintain 175lbs, and just do some more hardcore cardio, like high intensity stuff. do high intensity cardio for like 10-15 mins about 3-4 times a week, doing your current diet that you did to maintain 175lbs and you will lose it in probably a month.

trust me, I got like this and this in about a month, and i had only a little flab as well in my belly area. i was about 172ish in those pics there. as of right now though, my abs aren't too cut, but they are hard as a rock under the little flab.

Thanks for the tips everyone. I'll just do more ab work and cardio.

 

[Red Dawn]

Originally posted by: purbeast0
if you are 175, 5'11, and think you are fat, then you have issues.

if you are trying to lose the little stomach flab, just continue to eat what you have been eating to maintain 175lbs, and just do some more hardcore cardio, like high intensity stuff. do high intensity cardio for like 10-15 mins about 3-4 times a week, doing your current diet that you did to maintain 175lbs and you will lose it in probably a month.

trust me, I got like this and this in about a month, and i had only a little flab as well in my belly area. i was about 172ish in those pics there. as of right now though, my abs aren't too cut, but they are hard as a rock under the little flab.

LOL, if I had Abs like that I'd never wear a shirt!

 

[Amused]

Originally posted by: FooKilla
Im just trying to cut my fat intake. And eat clean. Just eat more you say?

Ah, yes. It is a good idea to clean up your diet. But remember that not all fats are bad and some are essential.

If you want to gain muscle mass, try getting in 1 gram of protien a day for every lb you weigh.

 

[purbeast0]

Originally posted by: Amused

Originally posted by: FooKilla
Im just trying to cut my fat intake. And eat clean. Just eat more you say?

Ah, yes. It is a good idea to clean up your diet. But remember that not all fats are bad and some are essential.

If you want to gain muscle mass, try getting in 1 gram of protien a day for every lb you weigh.

yea i actually get about 200g - 250g protein a day, and about 170g of tha tcomes from just shakes. and in this past month trying to bulk up i have been gaining muscle/fat. i am by no means as cut as i am in that pic there, but i have bulked up a good amount. people have told me that i look alot bigger, espsecially in my upper back area, as I started doing deadlifts about two months ago. just all around i am getting alot stronger and i am very happy with that . and its also great eating whatever i want! i have been eating fastfood for lunch everyday this week at work, and i plan on doing it today and tomorrow . however, the $$$ is starting to add up heh. but once i hit about 190ish, i am going to try and get leaner again.

 

[purbeast0]

Originally posted by: Red Dawn

Originally posted by: purbeast0
if you are 175, 5'11, and think you are fat, then you have issues.

if you are trying to lose the little stomach flab, just continue to eat what you have been eating to maintain 175lbs, and just do some more hardcore cardio, like high intensity stuff. do high intensity cardio for like 10-15 mins about 3-4 times a week, doing your current diet that you did to maintain 175lbs and you will lose it in probably a month.

trust me, I got like this and this in about a month, and i had only a little flab as well in my belly area. i was about 172ish in those pics there. as of right now though, my abs aren't too cut, but they are hard as a rock under the little flab.

LOL, if I had Abs like that I'd never wear a shirt!

heh yea me too, but right now i don't have those abs anymore as i am bulking now

 

[FooKilla]

So just eat clean, intake alot of protein, keep the fat intake low?

 

[purbeast0]

Originally posted by: FooKilla
So just eat clean, intake alot of protein, keep the fat intake low?

heh dude like i was sayin, if you were maintaining 175lbs @ 5'11, for a good period of time not gaining any weight, i would continue to eat the same way as you were then, and on top of that just add your high intensity cardio.

 

[edro]

5% fat is very tough to do.

A good tried and true ratio for cutting down is 40-40-20 (protein, carbs, fat).

I think you will lose your battle if you try to stay on the 50-45-5 ratio you listed.

When you do your cardio, either do HIIT (20sec. sprint, 60sec. jog), or do long cardio at about 110-130 bpm heart rate. If your heart rate is too high for very long, you will burn muscle as fuel. To ensure that you are burning fat and carbs only, keep that heart rate at about 120. (but you will have to go longer)

You also need to eat ~2000 calories a day, and eat 6 meals a day. Ideally, splitting it up to 325 calories per meal. Since most of us eat 3 main meals a day, it's ok to raise it to about 500-600 per main meal, and 200 for the in-between meals. The main goal is to give your body enough fuel for the next 2-3 hours, until you eat again.

 

[Amused]

Originally posted by: purbeast0

Originally posted by: Amused

Originally posted by: FooKilla
Im just trying to cut my fat intake. And eat clean. Just eat more you say?

Ah, yes. It is a good idea to clean up your diet. But remember that not all fats are bad and some are essential.

If you want to gain muscle mass, try getting in 1 gram of protien a day for every lb you weigh.

yea i actually get about 200g - 250g protein a day, and about 170g of tha tcomes from just shakes. and in this past month trying to bulk up i have been gaining muscle/fat. i am by no means as cut as i am in that pic there, but i have bulked up a good amount. people have told me that i look alot bigger, espsecially in my upper back area, as I started doing deadlifts about two months ago. just all around i am getting alot stronger and i am very happy with that . and its also great eating whatever i want! i have been eating fastfood for lunch everyday this week at work, and i plan on doing it today and tomorrow . however, the $$$ is starting to add up heh. but once i hit about 190ish, i am going to try and get leaner again.

Shakes are good, and have their purpose, but most are absorbed too quickly to be good for anything but directly after workouts. Whey is absorbed in 20 minutes. Only directly after a workout can your body make use of so much protein so fast.

The bulk of my protein comes from natural, low fat sources like chicken, turkey, fish and lean beef. The only time I have whey is in my post workout shake.

BTW, I'm 6' 200 lbs and around 15% BF.

 

[purbeast0]

Originally posted by: Amused

Originally posted by: purbeast0

Originally posted by: Amused

Originally posted by: FooKilla
Im just trying to cut my fat intake. And eat clean. Just eat more you say?

Ah, yes. It is a good idea to clean up your diet. But remember that not all fats are bad and some are essential.

If you want to gain muscle mass, try getting in 1 gram of protien a day for every lb you weigh.

yea i actually get about 200g - 250g protein a day, and about 170g of tha tcomes from just shakes. and in this past month trying to bulk up i have been gaining muscle/fat. i am by no means as cut as i am in that pic there, but i have bulked up a good amount. people have told me that i look alot bigger, espsecially in my upper back area, as I started doing deadlifts about two months ago. just all around i am getting alot stronger and i am very happy with that . and its also great eating whatever i want! i have been eating fastfood for lunch everyday this week at work, and i plan on doing it today and tomorrow . however, the $$$ is starting to add up heh. but once i hit about 190ish, i am going to try and get leaner again.

Shakes are good, and have their purpose, but most are absorbed too quickly to be good for anything but directly after workouts. Whey is absorbed in 20 minutes. Only directly after a workout can your body make use of so much protein so fast.

The bulk of my protein comes from natural, low fat sources like chicken, turkey, fish and lean beef. The only time I have whey is in my post workout shake.

BTW, I'm 6' 200 lbs and around 15% BF.

yah i take a shake when i wake up in the morning, right after workout, and right before sleep.

and edro, what you are saying about keeping your heart bpm around 110-130 ... while true, it will not help this guy out. if you are a really fat person, with fat in proportions, THEN you want to do cardio for long times at the 'target bpm areas' that are posted on the treadmills, which are around 120bpm usually. however, if you are trying to target areas with the hard to burn fat, ie. on your stomach, you want to do high intensity. HIIT is great, however that is not the only way to do it. if you are going to do the HIIT, i would suggest 30seconds spring / 30 seconds jog, not the 20/40. however even that I wouldn'g suggest. I would suggest 10 minutes of HARD cardio running. by hard, i mean putting the treadmill on an incline of atleast 3, and run at no slower than 7mph.

the high intensity will help you burn off your target areas of fat, while not burning as much muscle. if you do it at the lower intensity for along time, you will burn fat, but also some muscle. and at your weight you don't want to do that. look at professional athletes. they are all big AND ripped, and im sure those guy's don't do the 'job for an hour' type of cardio. they do high intensity cardio, just as they would do in the sport they are playing.

 

[edro]

Originally posted by: purbeast0

Originally posted by: Amused

Originally posted by: purbeast0

Originally posted by: Amused

Originally posted by: FooKilla
Im just trying to cut my fat intake. And eat clean. Just eat more you say?

Ah, yes. It is a good idea to clean up your diet. But remember that not all fats are bad and some are essential.

If you want to gain muscle mass, try getting in 1 gram of protien a day for every lb you weigh.

yea i actually get about 200g - 250g protein a day, and about 170g of tha tcomes from just shakes. and in this past month trying to bulk up i have been gaining muscle/fat. i am by no means as cut as i am in that pic there, but i have bulked up a good amount. people have told me that i look alot bigger, espsecially in my upper back area, as I started doing deadlifts about two months ago. just all around i am getting alot stronger and i am very happy with that . and its also great eating whatever i want! i have been eating fastfood for lunch everyday this week at work, and i plan on doing it today and tomorrow . however, the $$$ is starting to add up heh. but once i hit about 190ish, i am going to try and get leaner again.

Shakes are good, and have their purpose, but most are absorbed too quickly to be good for anything but directly after workouts. Whey is absorbed in 20 minutes. Only directly after a workout can your body make use of so much protein so fast.

The bulk of my protein comes from natural, low fat sources like chicken, turkey, fish and lean beef. The only time I have whey is in my post workout shake.

BTW, I'm 6' 200 lbs and around 15% BF.

yah i take a shake when i wake up in the morning, right after workout, and right before sleep.

and edro, what you are saying about keeping your heart bpm around 110-130 ... while true, it will not help this guy out. if you are a really fat person, with fat in proportions, THEN you want to do cardio for long times at the 'target bpm areas' that are posted on the treadmills, which are around 120bpm usually. however, if you are trying to target areas with the hard to burn fat, ie. on your stomach, you want to do high intensity. HIIT is great, however that is not the only way to do it. if you are going to do the HIIT, i would suggest 30seconds spring / 30 seconds jog, not the 20/40. however even that I wouldn'g suggest. I would suggest 10 minutes of HARD cardio running. by hard, i mean putting the treadmill on an incline of atleast 3, and run at no slower than 7mph.

the high intensity will help you burn off your target areas of fat, while not burning as much muscle. if you do it at the lower intensity for along time, you will burn fat, but also some muscle. and at your weight you don't want to do that. look at professional athletes. they are all big AND ripped, and im sure those guy's don't do the 'job for an hour' type of cardio. they do high intensity cardio, just as they would do in the sport they are playing.

If you do High Intensity for long amounts of time, you are NOT burning much fat. You are burning all carbs and muscle. The whole point of HIIT is to sprint to get your heart rate high, then drop it back down. High intensity, yes... but not for a long time.

 

[purbeast0]

Originally posted by: edro13

Originally posted by: purbeast0

Originally posted by: Amused

Originally posted by: purbeast0

Originally posted by: Amused

Originally posted by: FooKilla
Im just trying to cut my fat intake. And eat clean. Just eat more you say?

Ah, yes. It is a good idea to clean up your diet. But remember that not all fats are bad and some are essential.

If you want to gain muscle mass, try getting in 1 gram of protien a day for every lb you weigh.

yea i actually get about 200g - 250g protein a day, and about 170g of tha tcomes from just shakes. and in this past month trying to bulk up i have been gaining muscle/fat. i am by no means as cut as i am in that pic there, but i have bulked up a good amount. people have told me that i look alot bigger, espsecially in my upper back area, as I started doing deadlifts about two months ago. just all around i am getting alot stronger and i am very happy with that . and its also great eating whatever i want! i have been eating fastfood for lunch everyday this week at work, and i plan on doing it today and tomorrow . however, the $$$ is starting to add up heh. but once i hit about 190ish, i am going to try and get leaner again.

Shakes are good, and have their purpose, but most are absorbed too quickly to be good for anything but directly after workouts. Whey is absorbed in 20 minutes. Only directly after a workout can your body make use of so much protein so fast.

The bulk of my protein comes from natural, low fat sources like chicken, turkey, fish and lean beef. The only time I have whey is in my post workout shake.

BTW, I'm 6' 200 lbs and around 15% BF.

yah i take a shake when i wake up in the morning, right after workout, and right before sleep.

and edro, what you are saying about keeping your heart bpm around 110-130 ... while true, it will not help this guy out. if you are a really fat person, with fat in proportions, THEN you want to do cardio for long times at the 'target bpm areas' that are posted on the treadmills, which are around 120bpm usually. however, if you are trying to target areas with the hard to burn fat, ie. on your stomach, you want to do high intensity. HIIT is great, however that is not the only way to do it. if you are going to do the HIIT, i would suggest 30seconds spring / 30 seconds jog, not the 20/40. however even that I wouldn'g suggest. I would suggest 10 minutes of HARD cardio running. by hard, i mean putting the treadmill on an incline of atleast 3, and run at no slower than 7mph.

the high intensity will help you burn off your target areas of fat, while not burning as much muscle. if you do it at the lower intensity for along time, you will burn fat, but also some muscle. and at your weight you don't want to do that. look at professional athletes. they are all big AND ripped, and im sure those guy's don't do the 'job for an hour' type of cardio. they do high intensity cardio, just as they would do in the sport they are playing.

If you do High Intensity for long amounts of time, you are NOT burning much fat. You are burning all carbs and muscle. The whole point of HIIT is to sprint to get your heart rate high, then drop it back down. High intensity, yes... but not for a long time.

yea i understand the point, but im saying if you do a very hard run for about 10 minutes, that is going to benefit you more than doing hiit for 10 minutes. atleast from my experience, this has always been the case, and i would consider myself in pretty good shape, especially when i am trying to get leaner i have never had probs, as shown above

 

[edro]

Originally posted by: purbeast0

Originally posted by: edro13

Originally posted by: purbeast0

Originally posted by: Amused

Originally posted by: purbeast0

Originally posted by: Amused

Originally posted by: FooKilla
Im just trying to cut my fat intake. And eat clean. Just eat more you say?

Ah, yes. It is a good idea to clean up your diet. But remember that not all fats are bad and some are essential.

If you want to gain muscle mass, try getting in 1 gram of protien a day for every lb you weigh.

yea i actually get about 200g - 250g protein a day, and about 170g of tha tcomes from just shakes. and in this past month trying to bulk up i have been gaining muscle/fat. i am by no means as cut as i am in that pic there, but i have bulked up a good amount. people have told me that i look alot bigger, espsecially in my upper back area, as I started doing deadlifts about two months ago. just all around i am getting alot stronger and i am very happy with that . and its also great eating whatever i want! i have been eating fastfood for lunch everyday this week at work, and i plan on doing it today and tomorrow . however, the $$$ is starting to add up heh. but once i hit about 190ish, i am going to try and get leaner again.

Shakes are good, and have their purpose, but most are absorbed too quickly to be good for anything but directly after workouts. Whey is absorbed in 20 minutes. Only directly after a workout can your body make use of so much protein so fast.

The bulk of my protein comes from natural, low fat sources like chicken, turkey, fish and lean beef. The only time I have whey is in my post workout shake.

BTW, I'm 6' 200 lbs and around 15% BF.

yah i take a shake when i wake up in the morning, right after workout, and right before sleep.

and edro, what you are saying about keeping your heart bpm around 110-130 ... while true, it will not help this guy out. if you are a really fat person, with fat in proportions, THEN you want to do cardio for long times at the 'target bpm areas' that are posted on the treadmills, which are around 120bpm usually. however, if you are trying to target areas with the hard to burn fat, ie. on your stomach, you want to do high intensity. HIIT is great, however that is not the only way to do it. if you are going to do the HIIT, i would suggest 30seconds spring / 30 seconds jog, not the 20/40. however even that I wouldn'g suggest. I would suggest 10 minutes of HARD cardio running. by hard, i mean putting the treadmill on an incline of atleast 3, and run at no slower than 7mph.

the high intensity will help you burn off your target areas of fat, while not burning as much muscle. if you do it at the lower intensity for along time, you will burn fat, but also some muscle. and at your weight you don't want to do that. look at professional athletes. they are all big AND ripped, and im sure those guy's don't do the 'job for an hour' type of cardio. they do high intensity cardio, just as they would do in the sport they are playing.

If you do High Intensity for long amounts of time, you are NOT burning much fat. You are burning all carbs and muscle. The whole point of HIIT is to sprint to get your heart rate high, then drop it back down. High intensity, yes... but not for a long time.

yea i understand the point, but im saying if you do a very hard run for about 10 minutes, that is going to benefit you more than doing hiit for 10 minutes. atleast from my experience, this has always been the case, and i would consider myself in pretty good shape, especially when i am trying to get leaner i have never had probs, as shown above

Definately! 10min. is perfect for a good hard run.

 

[TheAudit]

Originally posted by: purbeast0

Originally posted by: FooKilla
So just eat clean, intake alot of protein, keep the fat intake low?

heh dude like i was sayin, if you were maintaining 175lbs @ 5'11, for a good period of time not gaining any weight, i would continue to eat the same way as you were then, and on top of that just add your high intensity cardio.

Good man, I agree.
I guess you could be 5 foot 11, 175 lbs and be a little flabby. Exercise would seem to be the trick here.

 

[purbeast0]

Originally posted by: TheAudit

Originally posted by: purbeast0

Originally posted by: FooKilla
So just eat clean, intake alot of protein, keep the fat intake low?

heh dude like i was sayin, if you were maintaining 175lbs @ 5'11, for a good period of time not gaining any weight, i would continue to eat the same way as you were then, and on top of that just add your high intensity cardio.

Good man, I agree.
I guess you could be 5 foot 11, 175 lbs and be a little flabby. Exercise would seem to be the trick here.

yah i know the feeling. its just that once you start working out, you never can be big enough or ripped enough ... so you always must keep doing something to get a LITTLE better than what you have . I know when I was 175 I had some stomach flab as well, and then I worked out a little harder just to get a little more ripped. and although i was ripped as a mofo, i would still get the 'you look skinny' thing ... which is true, and also my legs were skinn as all hell, and still are. but they are gettin strong, i was leg pressing 540lbs last night @ 6 reps, the most i have ever done. so i'm still gaining!!