Help daniels2428 out.

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daniels2428

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Ive been powerlifting for about 5 years now, and im currently 5ft 10 267lbs, Id say im about 10 or 11 percent bodyfat. Ive always been concieous of my body Ive never wanted that classic "marshmellow" powerlifter look, but diet has never really been an easy thing for me. I eat clean but im still having a hard time getting to that next level. Maybe a few of you guys can give me your diets and i can give them a shot.
 
Damn dude if your 267 at 5'10" and only 10% your diet must be pretty damn good already
 
I talked to darkness today on the phone and we had a talk about body fat percentage..lol. The 10 percent was a mistake Im roughly at about 18 or 19.
 
what you eat currently?

quite simple if someone has the diet calculator book marked it gives a cals/carb/fats ratio to lsoe
 
Dannyboy how you doing? Darkness tells me you are even more of a beast in the gym than ever. Diet will be about carb control and keeping protein high.
 
Whats up glyco its good to hear from you , Im growing for sure but instead of a nice pretty physique like darrkness, I look more like a damn oger, kind of like the cartoon shrek..lol. My diet is pretty clean but i eat alot. My problem is controling the hunger.

A.B I try to make good choices on food its kind of hard to write exactly what I eat, but for the most part its some what clean. Alot of pasta, redmeat, chicken, ect.. If im out and about I eat subway alot.
 
The next level involves charting diet daily and making adjustments based on what you see happening. If you want to clean up the BF you have to get super clean with the diet. Like eliminating carb sources other than rice, sweet potatoes and oatmeal for a while. With your size you could probably use 5 or 6 pounds of chicken, beef, or fish per day. Put together a plan that lays out your macros and try to hit that each day by following a plan. Become a geek that carts tupperware around to work like many of us.
 
here are a couple pics to give you an idea of where im at.
 

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You look good bro. The thing you need to do is like others stated is start charting your diet. Here is a good program fitday.com Another thing you need to do is switch your energy sources, meaning go from carbs to fat in the same day. If I was you, I would do cardio in the AM, with a protein shake in you and some vitamins. Then after your done with cardio have some carbs along with your normal protein and your normal supplements. I would eat a small amount of carbs before a weight lifting session or not have any at all, and afterwards have your normal amount of carbs. I bet you will be able to lose bodyfat and keep muscle at the same time if you do this.
 
Darkness said:
The next level involves charting diet daily and making adjustments based on what you see happening. If you want to clean up the BF you have to get super clean with the diet. Like eliminating carb sources other than rice, sweet potatoes and oatmeal for a while. With your size you could probably use 5 or 6 pounds of chicken, beef, or fish per day. Put together a plan that lays out your macros and try to hit that each day by following a plan. Become a geek that carts tupperware around to work like many of us.
Click to expand...

What he said. Cutting carbs down eliminates the cravings in time as well. No huge insulin spikes and crashes. Everything evens out and you get more insulin sensitive so you can actually grow better since the nutrients are partitioning into muscle and lean tissues rather than fat.
 
Looking good brother, keep it up and tweak that diet and you'll see the results..
 
Thanks guys. Im gonna do some diet changes Ill post some new pics in a few months to keep you updated.
 
example diet ive put together.. each meal spaced about 2hrs apart...tell me what you think

meal 1= protien shake, 6 egg whites, 1/2 cup of oats
meal 2 = 2 chicken breasts, 1 cup of steamed vegies, and 1/2 cup of brown rice.
meal 3= salad, 3 boiled eggs, and maybe some peanut butter.
meal 4= protien shake, and a lite snack maybe fruit and almonds.
meal 5= same as meal 2
meal 6= protien shake with 1 cup of cottage cheese or greek yogurt.
 
daniels2428 said:
example diet ive put together.. each meal spaced about 2hrs apart...tell me what you think

meal 1= protien shake, 6 egg whites, 1/2 cup of oats
meal 2 = 2 chicken breasts, 1 cup of steamed vegies, and 1/2 cup of brown rice.
meal 3= salad, 3 boiled eggs, and maybe some peanut butter.
meal 4= protien shake, and a lite snack maybe fruit and almonds.
meal 5= same as meal 2
meal 6= protien shake with 1 cup of cottage cheese or greek yogurt.
Click to expand...

just track it in Fitday D. You can dial it in there. for instance, you might want to add another 50 g of carbs and see how it feels.. adjust here and there and you know how it all hits you. Personally I can't do brown rice. Overall it looks good but to me maybe a bit more carbs like 200-250 g total. If you don't see water dropping off then drop the carbs a little more. You can cycle them a bit to to keep your metabolism up and fill in once a week.
 
I agree with Glyco. Dont go strait into a low carb situation. That will zap your strength and fullness and not help with cravings. All of these will get you to cheat asap. Add some more protein and fats and moderate carb intake (earlier in the day rather than later) and as you change, keep making smaller adjustments to compensate for physical responses
 
Whats up big bench.. Im seeing alot of old faces. Good to know you and glyco are both here both of you have always givin me top notch advice.
 
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