fatCan anyone help with my macronutrient ratios?
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Hi Guys,
I've been following the plan below for around 2-3 weeks with OK results and have been implementing a cheat meal every 7 days or so consisting of a high intake of carbohydrates with consistent protein then straight back on the plan and cycle this weekly. My question is (or more frustration) I seem to be getting visually leaner, but looking extremely flat ideally I would really like to find that "middle ground" (although I know this is a double edged sword issue).
If anyone could take a look at my current plan below and give me some pointers I would greatly appreciate it. I'd say I have more of a mesomorph bodytype, which apparently require roughly a ratio of 40:30:30 Carbs, protein and fat. Clearly it doesn't look like im hitting these ratios in my ~2300 cals plan below and I'd like some pointers if possible. One more issue is the subject of fibrous carbohydrates (green vegetables) I am counting and including these in my plan along with carbohydrates, should I treat these differently?
Stats:
Weight: 13st/180-182 pounds
Height: 6'1
Daily maintenance cals: 2800-2900 cals
Bodyfat: 11-13%
Goals: Lean out and retain as much muscle as possible
I hope there is enough information here to get me on my way, as I seem to have hit a really frustrating plateau!
Diet: http://i40.tinypic.com/2zycuhd.jpg
Love the work you guys do here, such a great resource for helpful answers! Keep up the good work guys!
Kind regards
I've been following the plan below for around 2-3 weeks with OK results and have been implementing a cheat meal every 7 days or so consisting of a high intake of carbohydrates with consistent protein then straight back on the plan and cycle this weekly. My question is (or more frustration) I seem to be getting visually leaner, but looking extremely flat ideally I would really like to find that "middle ground" (although I know this is a double edged sword issue).
If anyone could take a look at my current plan below and give me some pointers I would greatly appreciate it. I'd say I have more of a mesomorph bodytype, which apparently require roughly a ratio of 40:30:30 Carbs, protein and fat. Clearly it doesn't look like im hitting these ratios in my ~2300 cals plan below and I'd like some pointers if possible. One more issue is the subject of fibrous carbohydrates (green vegetables) I am counting and including these in my plan along with carbohydrates, should I treat these differently?
Stats:
Weight: 13st/180-182 pounds
Height: 6'1
Daily maintenance cals: 2800-2900 cals
Bodyfat: 11-13%
Goals: Lean out and retain as much muscle as possible
I hope there is enough information here to get me on my way, as I seem to have hit a really frustrating plateau!
Diet: http://i40.tinypic.com/2zycuhd.jpg
Love the work you guys do here, such a great resource for helpful answers! Keep up the good work guys!
Kind regards
By Jake Moakes – over 1 year ago
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From your diet plan it looks like you are having a steady number of carbs throughout the week and as you said you are having a cheat meal every 7 days. The diet looks great and the foods that you are eating are spot on. I myself have a Mesomorph body type and it has taken me a while to find the ratios that work for me. What I would suggest with this diet is to cycle your carbs more throughout the week, take a look at my current diet plan http://www.askjayfitness.com/2012/02/my-new-diet.html . You will see from this that my calories range between the 2200 to 2800 mark but my carbs on some days fall to as little as 56g. I do however get 2 150g carb days in and a 250g carb day in the week which keeps me from looking flat and this method I have found as one of the best ways to lean out.
Hope This Help dont be afraid to juggle your diet round a bit :-)
Jamie Alderton
Team Grenade
Team Grenade Fitness Model/Athlete
Great to see another Grenade team member here!
Thanks for the reply, much appreciated. I may have to give the plan outlined above a trial as I have never experimented with carb cycling before.
One question though I'm a little confused by, your carb count is this "net" carbs (i.e. oats/rice/potato/starchy carbs) or fibrous/vegetable carbs also included? And do you also include the simple sugar carbohydrates in your PWO dextrose/maltodextrin/waxy maize towards your daily total?
Cheers buddy! :)
Yes, a few strategically-planned higher carb days is the same advice that I would give but make sure that you plan carefully and this may mean that the high-carb days are your cheat days. In fact, I have started to recommend 2 cheat meals per week or two higher-carb days per week as a way of jacking up metabolism, recovery and fullness.
Experiment with different patterns of carb intake and write EVERYTHING down and then take a look back at your notes and figure out when you look the fullest and when you lose fat at the most rapid rate, etc. Before long, you'll have mastered your metabolism and your body fat levels.
Nutritionist and Supplement Specialist