Help wanted on proper nutrition for my goals

[sin_goodfellow]

Name: Jesse Wells
Height: 6' 2"
weight: 207
Age: 24
Body Fat % - uh, some definition in arms and legs, still a bit flabby in the middle. Probably ~18-20%?
Any diet plan your on - nothing right now
Veggie or Vegan - Nein
Workout plan and volume:

Jesse's Barbarian GPP (Strength/Power/Mass/Fat Loss)
Warrior Wellness 2xday 7/week
Monday/Wednesday/Friday:
Morning(rain or shine, mostly rain): Pullup training
Negatives, 1 set/4 reps,
4 Jumping pull-ups,
1 set/4 reps Partials, increase with time.

Midday(Love that Iron, heavy as it can be with good form!):
Squats 2 sets/5reps
Single Arm Cable Pull 2 sets/5reps
Single Arm Cable Push 2sets/5reps
--------------------- 1 minute rest ----------------
Dumbbell Benchpress 1 set/5reps
Dumbbell stiff leg Dead + Press 1set/5rep
Military Press 1set/5rep
Repeat 2x
10 Explosive Sandbag Burpees
Shadowbox for 60 secs

8 count Iron T 5reps
Dumbbell Squat 1set/5reps
Wood Chop Cable Pull 1 set/5reps
Repeat 2x
10 Explosive Medicine Ball Burpees
Shadowbox for 60 secs

Evening: Lat Pull, 2 sets/5reps

T/TH,Sa: Stamina days + Active recovery:
H.I.I.T RPE of 7+ 20-30 minutes
Water Polo as Active Recovery
1 Hour of H.I.I.T/LSD Swimming(Saturday only)

Su: Rest like the dead, eat some pie.

"The coward believes he will live forever
If he holds back in the battle,
But in old age he shall have no peace
Though spears have spared his limbs."
-The Haevmael

I've been experimenting over the last few days with the 6 small meals stuff, but I just don't think it fits well with me. I think a form of Warrior Diet, modified to my personal lifestyle ect, would be best, as I seem to gravitate naturally to such an eating plan.

I would greatly appreciate any advice on what I should/should not eat, how much protein, ect. I will say that i'm quite wary of the zero carb diets...

Here's an example of what I ate today + the times of my exercise:

Morning:
2 slices of Net4 carb bread(60 calories a slice), 1 Organic Jumbo egg


Noonish:
1 cup of Arcata Co-op Natural Granola(rolled oats, barley, almonds...) mixed with 1 serving of Organic Nancy's plain yogurt, half an apple

1 hour of Water Polo

3:50:
2 or 3 spoonfuls of vege Jumbaliya

6:30pm or so:
1 serving of Odwalla B Monster

9pm(20 minutes or so after 20 minutes of H.I.I.T Sprinting/BW exercise)

1 Shake, consisting of: 2 bananas, 1 cup of Apple Juice, 1 cup of 1% Organic milk, 1 scoop of Pro Performance 100% whey(20 g Protein), 5 grams of L-Glutamine

1706 calories according to FitDay.

I was definitely breathing hard after both bouts of exercise, especially the Sprinting, but once I was able to sit down and relax, re-gained normal energy levels. I know the Granola is super-calorie dense, but if I take 20 minutes to eat it, it provides me with energy for a long time. Granted, driving to the Co-op my stomach let it be known that it was empty, hence why I took partook in some Odwalla, knowing that I would be engaging in some high-energy training later.

I'm sorry if this post rambles too much, any comments would be appreciated and please ask if something needs further clarification.

Respectfully,
Jesse Wells

[humilispuer]

I am going to suggest what I, myself, follow. A warrior diet food schedule with paleo foods. Not sure how well you will take to this as it is a bit restrictive *Meats, Eggs, Fruits, Veggies, Nuts - that's it* This diet is extremely satisfying and self limiting. I've found it's nearly impossible to overeat. (If you love potatoes or grains and don't want to give them up; totally cool. Cycle them though. Go days of higher fat and lower carb and lower fat and higher carb - keep your body guessing.)

If this does not suit your fancy, I would advise you to drop any type of prepared or packaged food.

The best results with the WD seem to come from people who consume small protein or nut meals throughout the day. Personally, I have some protein post workout (6 a.m.) and then go the rest of the day with nothing but a few handfulls of raw almonds.

I would say follow Hofmekler's advice in regard to the evening meal. Start with a salad, follow with protein and veggies, if you so choose - eat carbs as last component of your meal.

Hopefully this helped in some way. If you have anymore questions, don't hesitate to ask.

-Jonathon

[humilispuer]

One more thing; 1700 calories seems extremely low for someone your size. Obviously excess causes weight gain but too little can cause weight loss to come to a screeching halt. If you decide to take the WD for a spin, eat natural foods, your appetite will guide you in the right direction.

As far as protein goes - my intake varies greatly. Last night I had 2-1/2 pounds of pork. Tonight I will be eating .75-1 pound of tilapia fillets. Once again, variation is key.

Thanks for using the Template!

Too many carbs and not enough cals = fat packing

That Odwalla thing is 1/4 pound of sugar
Bananas are not good when trying to lean out -high sugar
granola - bad

Whey protein mixed with water
Almonds
Ricotta cheese
Man's bread - lose that "net carb" stuff
Organic egg=good

Have 4 small feedings from the above, like wake up. 10:00, 2:00, 4:00 or whatever works for you.

Then have a big salad, protein based entree, then whatever carbs you can't live without.

With your workout program you should lean out pretty quick.

Bill

[Connie Brown]

100% agree with Bill. Nice writeup everyone!

[sin_goodfellow]

Thanks for using the Template!

Too many carbs and not enough cals = fat packing

That Odwalla thing is 1/4 pound of sugar
Bananas are not good when trying to lean out -high sugar
granola - bad

Whey protein mixed with water
Almonds
Ricotta cheese
Man's bread - lose that "net carb" stuff
Organic egg=good

Have 4 small feedings from the above, like wake up. 10:00, 2:00, 4:00 or whatever works for you.

Then have a big salad, protein based entree, then whatever carbs you can't live without.

With your workout program you should lean out pretty quick.

Bill

Thank you both for your quick and insightful responses!

Bill,

I don't seen any intrinsic issues with following such a diet, but I do have a few questions.

Leaning out the rest of the way would be nice, though I'm also hoping to build my strength/mass, will such a diet as the above help do that? I've seen the Ezekial bread down at the Co-op, is that the same stuff as "Man's bread"? What about Organic 1% milk?

By small feedings, do you mean a serving the size of my hand?

Humilispuer,

Well, you certainly leaned out nicely going by your picture on the Dragondoor forum, so it certainly seems like it worked for you. I have been starting to eat almonds over the last few days and have been trying to cut out sugars, starches, white flour ect. I try to buy organic as much as possible and avoid packaged/proccessed food as well. I do like pasta on occasion and have several bags of soy pasta that's 10carbs and 23g of protein a serving that I would hate to see go to waste. Would cycling that into the evening meal on and off work? I like to eat "bad" stuff on Sundays for example, my rest day.

I must say that I am very happy with my food availability, as the Arcata Co-oP sells healthy grass-fed, free range beef and other meat at affordable prices, plus organic versions of the Paleo foods you mentioned.

Thank you again for the assistance in formulating a diet plan to reach my goals!

Jesse

[humilispuer]

Jesse,

First and foremost, it is a pleasure helping you. You already have your goal set and simply need help formulating a plan of attack.

While leaning out, I have actually gained a fairly good deal of muscle. I believe this occured due to hard training and protein intake.

It's great to hear you're cleaning up your diet. Cycle that pasta! You don't have to give up foods you want; simply consume them intelligently. If I recall correctly, Bill stated he eats some massive cookies and a pizza every week; it's not hurting him or his physique/strength in any way. If I get a craving for something I just eat it. If you so wish, take Sunday as your day to relax and indulge. Your progress may be a tad bit slower but you will maintain your sanity and keep on track.

I envy you! An affordable, face to face source of grass fed beef! Lucky!

Lastly, thank you for the kind words.

Train Hard!

-Jonathon

[sin_goodfellow]

Jonathon,

Hard Work I have down, Protein intake is more fuzzy. I know that no one method of measuring how much protein to eat is the best, did you go with a specific # of grams? I definitely think Ori is on to something regarding the importance of assimilation vs. quantity. I mean, going by the normal gram per BW formula, I should be ingesting over 200 grams of protein a day, which seems somewhat excessive. Comments?

Sin

I don't measure protien intake and don't think huge amounts are called for.

Ezekial is like Man's bread and is fine. (no more then 2 pieces a day)

In this pic at

www.movingcenterfitness.com

I weigh 185. By switching to a more strength oriented workout I got to 193 in 2 months with no fat gain and no real change in diet although I'm always tweaking.

Bill

[sin_goodfellow]

Helpful Advisors,


I am switching over to the diet you have recommended without many hiccups. Yesterday for dinner I had 1/2 pound of G.F. Beef, an Apple, a big salad with avocado/cucumber/cheese and 2 organic eggs. I also had 1 cup of milk. During the morning I had another cup of Co-op Granola with milk, but my stomach was growling and hungry by later afternoon, upon which I fed it a handful of almonds. Had 2 beers while having fun around the dorms here at HSU :) I woke up this morning *really* hungry. I'm also happy to say that i'm already seeing some positive improvement in my lifts and body composition after a week and a half of my current program!

I know the Granola is bad, but I had just bought a big bag of it from the Co-oP bakery and would hate to throw it out since it cost 8 bucks, would finishing it off be a big problem if I had some every other day? I've been eating a bowl of it a day for the last few weeks and I still appear to be losing fat. I assume the problem with the granola is the massive amount of carbs, which since i'm doing a heavy workout, my body will try and store as fat?

I read how Ori has seen his metabolism skyrocket. My metabolism used to be insane during High School, I was 6' 2" and no matter what I did(including wrestling) I stayed at 170# and at the height of my eating prowess could demolish a large pizza. It would be nice to have the fast metabolism again while maintaining the muscle i'm gaining, which seems to be what is happening. :D


Sorry for all the questions,
Sin_Goodfellow

[humilispuer]

Enjoy the granola while it lasts. While it isnt optimal, it's not going to kill you. Glad to hear you are already seeing improvements. The diet really has done something for me, in regard to how much food I can eat. Those in my house are absolutely amazed at the amount of food I consume while maintaining my level of leanness.

-Jonathon