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For a very dear friend who asked for a new picture of me.

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I had overdepleted on Carbs. Not as defined as I should have been. In bodybuilding terms, I was 'flat', the muscles were not as full as they should have been.

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Having been in competitive bodybuilding for the last several years, I have decided that maybe simply being fit is good, I have joined here to alter my behaviors. So far it is working, but one week does not a lifestyle is the schedule I follow (tried to cut a paste an Excel spreadsheet but it did not work).

Also, this is what works for me. You are different and so your responses to diet will be different. There is NO ONE SIZE FITS ALL when it comes to dieting. For some people, the ATKINS is a recipe for disaster, others it is a blessing. For some people, a traditional diet works wonders, others get no response. In the end, the process is about learning who you are.

I plan on 5 to 6 meals a day with no more than 3 hours between each meal. 5 meals a day broken down as follows:

Meal 1 90 cals from protein (18gms), 200 cals from carbs (50 gms) and 75 cals from fats (mainly mono and poly unsaturated but with some saturated as they do play a role in maintaining health).

Each meal repeats the same amounts. Once I get used to that routine, I will add more calories to the meal before the workout and reduce calories before going to bed.

The last meal is right before I go to bed. There is the story out there about not eating before going to bed, but unless eating interferes with sleeping, it is a good thing to do. If you sleep well, you may spend the next 8 hours basically starving the body of nutrition. Not a good thing....

Day 1 1850
Day 2 1850
Day 3 1850

Day 7 is a freebie day: eat what ever....after a couple of weeks though, you don't overdo it because you just don't feel good eating that much food.....
Carbs are strickly Complex: no refined sugars, refined flour (to the best of my knowledge). Any carb that takes time to breakdown.
The exception is post workout. After a weight day work out, as soon as I get back to the apartment, I drink a post-workout drink that is a 2-1 simple carb to protein ratio. That is, I will have a shake that is 30 grams sugar, 15 grams protein.

The meal schedule that I put up is at maintenance; it needs to be adjusted to meet the individual day.

The eating routine I am following for loosing weight weight is:

Day 1 1950
Day 2 1550
Day 3 1550

I eat 100 calories above maintenance for one day and 300 below each of the two following days. This puts me at a negative 500 for the three days....and this is not adding in what I loose due to cardio and any workouts.
When I work to gain weight, but not fat, the scheme would be:

Day 1 2250
Day 2 2250
Day 3 1550

I vary the calories so the body never really knows how much it is getting in terms of energy. The caloric intake constantly changes enough to keep the body off balance: it never holds to fat as it never gets to the point of feeling there is no food around and stores as much as it can as fat. The body does this by reducing the basic metabolic rate.

What I also have not done is to add in the calories I need to compensate for the exercise and cardio that I do. That is because there is just TOO MUCH variation from person to person. Add in what you need to eat in order to do for your workouts.

Member Since: 4/3/2009

Fitness Minutes: 22,711

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