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bodybuilding diet help

Answered on August 19, 2014
Created March 25, 2011 at 1:15 AM

So I am fortunate to work with and train with two former my olympias and got them to sit down and work out a good diet to help me get cut up. There are not 100% familiar so I am looking to anyone out there that can help me out.

I am currently at 5'10", 181#, 19% body fat, I didnt understand paleo at first and manages to become catabolic and lost a tremendous amount of muscle and replaced it with fat from fasting to much.

This is my goal 185#, 171 lbs of lean tissue, 14 lbs of fat, after I meet my goal I will be 185# at 8% body fat

meal 1: 2 0z nuts, 1 apple, 1 egg, 2 eggs whites, 1tsp oil

meal 2 and 3 split up mid day pre post workout: 16 0z of veggies, 5 oz meat, 1/2 oz nuts, 1/2 oz seeds, 6 0z fruit, 1 oz vinegar and oil dressing

meal 4: 1 egg, 3 egg whites, 4 oz veggies, 2 oz meat

bed time snack: 2 oz nuts, 1 pc fruit,

this diet adds up to about 2550 calories a day and has been working very well, any help would be apprectiated though as they are not very knowledgeable about Paleo. I think my main problem is with all the eggs, i think it might be a bit to much but they eat them by the dozen.

74c2a166b7f6f13fb39af9f0f439cb38

on May 27, 2011
at 03:56 AM

-1 for bodybuilding. This is a paleo place, meaning emphasis is on optimal health only, and since bodybuilding connotes neolithic agents such as supplements and drugs.

235259a645be3cac56196e0489dbc8f4

on March 28, 2011
at 05:47 AM

Not sure where you see Im saying to avoid fat...I said to use eggs,coconut as fat instead of nuts seeds. I never said to reduce it. Protein is an individual thing as is anything...To blanket statement that anything above 1 gram is "probably" wasted is weak at best. I know plenty of natural bodybuilders who pack on muscle with 1.5/2 grams per lb of body weight. So I dont assume they are wasting anything given there results.

9d741bcbe702044635f2ce3078043054

(1435)

on March 25, 2011
at 09:23 AM

I have to disagree about the avoidance of fat. It is not the enemy. And any protein beyond about a gram per pound of lean mass is probably wasted and just gets burned as fuel. Perfect Health Diet has a good discussion of how much protein the body can effectively use.

7e746be2f0e550a8cd7df881322ae705

(18701)

on March 25, 2011
at 03:15 AM

What gym are you at in NW Indiana? I work nearby and I am in the market for a new trainer. I was Crossfitting in Munster, but had some issues with the coach. Anyway... Do you eat the meat raw/barely cooked for any particular reason? I really think even if you want to keep the eggs, you should swap out the nuts and quit the fruit to get leaner. Email me? Sherpamelissa at gmail dot com

4bd3ea60eb43692dcf474c05b499b0d4

(124)

on March 25, 2011
at 03:03 AM

I actually either eat my meat raw or just warm it to 100 degrees to kill the bacteria. I understand about droping some of the eggs, but I am only eating for my lean body tissue of 171#'s. I do use coconut oil but i just eat it out of the jar or eat butter by itself, I dont count those calories from the fat though

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3 Answers

1
072fd69647b0e765bb4b11532569f16d

(3717)

on March 25, 2011
at 02:13 AM

I don't do "fitday" but I don't see how you are anywhere close to 2550 calories with that diet unless your "meat" is prime rib, extra marbling. I'm not sure how you plan to gain muscle with that little intake. If you are going to eat eggs, eat the whole thing. I personally don't eat too many eggs but easily triple your meat intake and only weigh 174 lbs and cannot gain without gorging myself. Maybe you need some more detail about your food?

1
7e746be2f0e550a8cd7df881322ae705

on March 25, 2011
at 01:22 AM

Swap the nuts and some of the eggs for more meat and drop the fruit. If you need something snacky, use unsweetened coconut flakes. Get your carbs from potatoes. There is never any reason to egg just the egg whites, eat the whole egg.

I can't tell how much fat you are getting because you don't say what you are cooking your meat, egg or veggies in. I am guessing you need more fat too. Cook in coconut oil and add butter to your veggies and potatoes.

7e746be2f0e550a8cd7df881322ae705

(18701)

on March 25, 2011
at 03:15 AM

What gym are you at in NW Indiana? I work nearby and I am in the market for a new trainer. I was Crossfitting in Munster, but had some issues with the coach. Anyway... Do you eat the meat raw/barely cooked for any particular reason? I really think even if you want to keep the eggs, you should swap out the nuts and quit the fruit to get leaner. Email me? Sherpamelissa at gmail dot com

4bd3ea60eb43692dcf474c05b499b0d4

(124)

on March 25, 2011
at 03:03 AM

I actually either eat my meat raw or just warm it to 100 degrees to kill the bacteria. I understand about droping some of the eggs, but I am only eating for my lean body tissue of 171#'s. I do use coconut oil but i just eat it out of the jar or eat butter by itself, I dont count those calories from the fat though

0
235259a645be3cac56196e0489dbc8f4

on March 25, 2011
at 02:12 AM

Cut back on the eggs and use more lean meats like chicken or beef. Save the eggs for when you need more fat and want to eat it rather then drink it. Up the protein in your diet. I usually go around 50% of calories from protein or 1.0 - 1.5 grams per lb of lean body mass.

Use carbs to refuel your workouts so save them for lifting days and use sweet potatoes and some fruit but mainly in the post workout window. Keep OFF days lighter in calories and carbs but keep protein up. Try to consume most of your calories on lifting days in post workout.

Take it easy on the nuts/seeds and use meat, eggs, coconut as your fat sources.

9d741bcbe702044635f2ce3078043054

(1435)

on March 25, 2011
at 09:23 AM

I have to disagree about the avoidance of fat. It is not the enemy. And any protein beyond about a gram per pound of lean mass is probably wasted and just gets burned as fuel. Perfect Health Diet has a good discussion of how much protein the body can effectively use.

235259a645be3cac56196e0489dbc8f4

on March 28, 2011
at 05:47 AM

Not sure where you see Im saying to avoid fat...I said to use eggs,coconut as fat instead of nuts seeds. I never said to reduce it. Protein is an individual thing as is anything...To blanket statement that anything above 1 gram is "probably" wasted is weak at best. I know plenty of natural bodybuilders who pack on muscle with 1.5/2 grams per lb of body weight. So I dont assume they are wasting anything given there results.

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