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  #1  
Unread 02-09-2018, 03:33 AM
PyromanXP PyromanXP is offline
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Posts: 92
Default Reducing cals on my diet

Hi everybody,

I am currently 28 yo, weighting 85.5kg for 1m78, I've finished some bulking cycles using lyle GBR in the end of year (without gaining much fat so I'm pretty happy, but still want to cut the remaining fat) I'm currently working out 3 times a week (still on the GBR).
Since the end of the bulk (31 dec 2017) I reduced food intake like this :
- minus 100g oat (~350kcal)
- switching my noon banana by an apple
- reducing from 2 kiwis on the evening meal to 1
- switching for standard "apple compote" (don't know how it is called in english) to non-added sugar one (100kcal -> 50kcal)

At the end of my bulk I was nearly not taking more weight so I thought that the calories reduction I mentioned above would be enough : it wasn't for 4 weeks my weight did not move : still 85.5kg

Here is my actual diet (I'm very strict, weighting everything)
8:00 am Breakfast
- 1 lemon pressed with water
- 50g oats with cold water
- 1 cap of codfish oil
- scrambled eggs (10 whites & 2 yellows) in 1 tablespoon coconut oil

10:30 am
- 50g oats with cold water
- 50g whey isolate

preworkout (only on working out days)
- 5g bcaa
postworkout (only on working out days)
- 35g whey isolate
- 35g vitargo
- 5g bcaa

2:00pm meal
- 100g quinoa (weighted "raw")
- 200g cod (steam cooked)
- 15g of olive oil
- 100g brocolis
- 1 apple (pink lady)

4:30pm
- Carb killa protein bar ( https://www.grenade.com/uk/grenade-carb-killa )
- 30g hazelnuts

8:00pm (last meal)
- 1/2 avocado or 20g almond butter
- 100g meat or "fat fish" (like salmon) or 100g white fish + 15g almond butter
- 200g steamed sweet potato (weighted cooked)
- 1 table spoon olive oil
- vegetables (most of the time home made soup with Celery, Leek, carrots & Turnip)
- 1 no sugar added apple compot (~ 50kcal)
- 1 kiwi
- 15 g almond butter

I never add any salt or sugar or any sauce in my food, I also take daily 5g of creatine.

My question is : where should I cut a bit more cals, and how much should it be ? I was thinking of cutting the apple compot + the 15g almond butter of the evening meal (which should reduce 150kcal overall)
Is it the better choice regarding the carb/fat/prot ratios ?

I'm just scared to lose muscles on my last "cut" I reduced calories too much (and cut too many carbs I think) and I lost a lot of muscles in the process... Here I want to take my time.. but absolutely not weight lose in 4 weeks probably means I have to reduce a bit more :-)

Thanks for any advice, and if you think that things should be rebalanced or totally avoided feel free to tell, I have no issues changing my habits.

And if you need any additional infos I'll be glad to answer
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  #2  
Unread 02-09-2018, 06:07 AM
w1cked w1cked is offline
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Join Date: Sep 2011
Posts: 1,725
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cut exactly 5.5 grams of olive oil and 19 grams of oats...or be sensible and take off 10% of your overall calories and readjust. No one has the time to read meal plans
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  #3  
Unread 02-09-2018, 07:05 AM
zLeeKo's Avatar
zLeeKo zLeeKo is offline
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Join Date: Nov 2015
Location: Belgrade, Serbia
Posts: 742
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I saw bcaa and stopped reading.
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  #4  
Unread 02-09-2018, 07:12 AM
patriots2 patriots2 is offline
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Join Date: Jul 2008
Posts: 190
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Quote:
Originally Posted by PyromanXP View Post
Hi everybody,

I am currently 28 yo, weighting 85.5kg for 1m78, I've finished some bulking cycles using lyle GBR in the end of year (without gaining much fat so I'm pretty happy, but still want to cut the remaining fat) I'm currently working out 3 times a week (still on the GBR).
Since the end of the bulk (31 dec 2017) I reduced food intake like this :
- minus 100g oat (~350kcal)
- switching my noon banana by an apple
- reducing from 2 kiwis on the evening meal to 1
- switching for standard "apple compote" (don't know how it is called in english) to non-added sugar one (100kcal -> 50kcal)

At the end of my bulk I was nearly not taking more weight so I thought that the calories reduction I mentioned above would be enough : it wasn't for 4 weeks my weight did not move : still 85.5kg

Here is my actual diet (I'm very strict, weighting everything)
8:00 am Breakfast
- 1 lemon pressed with water
- 50g oats with cold water
- 1 cap of codfish oil
- scrambled eggs (10 whites & 2 yellows) in 1 tablespoon coconut oil

10:30 am
- 50g oats with cold water
- 50g whey isolate

preworkout (only on working out days)
- 5g bcaa
postworkout (only on working out days)
- 35g whey isolate
- 35g vitargo
- 5g bcaa

2:00pm meal
- 100g quinoa (weighted "raw")
- 200g cod (steam cooked)
- 15g of olive oil
- 100g brocolis
- 1 apple (pink lady)

4:30pm
- Carb killa protein bar ( https://www.grenade.com/uk/grenade-carb-killa )
- 30g hazelnuts

8:00pm (last meal)
- 1/2 avocado or 20g almond butter
- 100g meat or "fat fish" (like salmon) or 100g white fish + 15g almond butter
- 200g steamed sweet potato (weighted cooked)
- 1 table spoon olive oil
- vegetables (most of the time home made soup with Celery, Leek, carrots & Turnip)
- 1 no sugar added apple compot (~ 50kcal)
- 1 kiwi
- 15 g almond butter

I never add any salt or sugar or any sauce in my food, I also take daily 5g of creatine.

My question is : where should I cut a bit more cals, and how much should it be ? I was thinking of cutting the apple compot + the 15g almond butter of the evening meal (which should reduce 150kcal overall)
Is it the better choice regarding the carb/fat/prot ratios ?

I'm just scared to lose muscles on my last "cut" I reduced calories too much (and cut too many carbs I think) and I lost a lot of muscles in the process... Here I want to take my time.. but absolutely not weight lose in 4 weeks probably means I have to reduce a bit more :-)

Thanks for any advice, and if you think that things should be rebalanced or totally avoided feel free to tell, I have no issues changing my habits.

And if you need any additional infos I'll be glad to answer
1. Determine maintenance
2. Set deficit based on desired rate of fat loss
3. Set protein ~ 1gram/lb lbm
4. Rest doesn’t matter
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  #5  
Unread 02-09-2018, 07:20 AM
PyromanXP PyromanXP is offline
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Join Date: Jan 2017
Posts: 92
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Quote:
Originally Posted by zLeeKo View Post
I saw bcaa and stopped reading.
Yeah I saw a study from Brad schoenfeld saying it was useless, I'm just finishing my stock and will stop it.
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  #6  
Unread 02-09-2018, 08:57 AM
zLeeKo's Avatar
zLeeKo zLeeKo is offline
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Join Date: Nov 2015
Location: Belgrade, Serbia
Posts: 742
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Quote:
Originally Posted by PyromanXP View Post
Yeah I saw a study from Brad schoenfeld saying it was useless, I'm just finishing my stock and will stop it.
Nice!
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  #7  
Unread 02-09-2018, 05:53 PM
loc loc is offline
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Join Date: Jun 2011
Posts: 595
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There can sometimes be a pretty drastic difference in the cals needed to "bulk" and actually lose weight in some people (unfortunately).
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  #8  
Unread 02-10-2018, 08:22 AM
patriots2 patriots2 is offline
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Join Date: Jul 2008
Posts: 190
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Quote:
Originally Posted by loc View Post
There can sometimes be a pretty drastic difference in the cals needed to "bulk" and actually lose weight in some people (unfortunately).
Which can often largely be explained by decreases in NEAT, not metabolic rate.

The adaptive Metabolic rate decline is usually around 10% of BMR. Not massive declining bmr.
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  #9  
Unread 02-19-2018, 08:01 AM
patriots2 patriots2 is offline
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Join Date: Jul 2008
Posts: 190
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Quote:
Originally Posted by loc View Post
There can sometimes be a pretty drastic difference in the cals needed to "bulk" and actually lose weight in some people (unfortunately).
Can you please cite the study/source. This is interesting, but sounds like a claim of somebody trying to sell something.

Thanks.
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  #10  
Unread 02-19-2018, 08:32 AM
w1cked w1cked is offline
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Join Date: Sep 2011
Posts: 1,725
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Quote:
Originally Posted by patriots2 View Post
Can you please cite the study/source. This is interesting, but sounds like a claim of somebody trying to sell something.

Thanks.
My n=1 experience for this holds true. People increase or decrease neat based on over or underfeeding that probably explains a lot of it.
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