I think I figured it out: Diet help

[BA69]

I've been struggling with my weight for a couple of years now. I was on cycles of about 1.5g of gear and upwards of 4-5ius of GH. At my peak, I was about 240-245 at 11-12% BF. Height is 5'9. I've been off juice for a few years now other than HRT which was 200mg a week, currently 100mg per week. I pretty much ran a 3 year cycle previously, with short times off. When I would come off, I would gain fat rapidly.

At one point I was 320lbs, last April actually. My insulin sensitivity is bad. Now I'm sitting at about 254lbs, lots of old muscle gained back and lifts are very good. I was stuck at 262 for a while, didn't know how to get past it. This time around, I want to lose this weight without any drugs or thermos. I want this weight loss to be permanent and I want to do it in a sustainable way. Once I get to 240, I will measure my bodyfat and take it from there.

I was eating about 3200 cals per day so far which is maintenance. I've managed to add lbm while stripping bf. I was doing lots of cardio, but my weight was not budging for a while. I only saw minor changes in 3 months.

I changed my carb sources. I dropped rice alltogether. I was also eating bulgur and I've dropped it. I was eating pita bread in the morning as well. I eat ezekiel bread, sweet potatoes, and fruits. I eat the same number of calories, and I'm actually not doing as much cardio, and dropping fat finally. I noticed that my cravings for junk food has dropped significantly. I no longer get these sugar or salt cravings.

My diet is the following:

Meal 1:

3-4 slices ezekiel Bread
Low fat yogurt cheese (8%)
1 hard boiled Egg (not always)
25g Whey Isolate
1 Orange
Shot of Almond breeze with my coffee

Training (Shake is taken before/during training)
45g Carbs (fruit juice) ***Edit
30g Protein
5g Glutamine
5g Creatine
15g Glycerine

Meal 2:
1 Can Albacore tuna + lime juice (low sodium)
1 Sweet Potato Medium size usually 100-120g in weight (In the microwave)

Meal 3:
250g Chicken Breast
Hummus spread

Meal 4: In between classes
I can wild catch salmon low sodium (40g protein) + lemon juice
Fruit, usually oranges

Meal 5: Around 9:30pm when I get home
250g Salmon or 200g Tenderloin Beef(2X per week) or Shrimp (40-50g of protein)
Salad with a little olive oil + tomatoes and onions (sometimes greek feta)

If I'm craving something at night usually 10:30pm

25g whey isolate
1 tbsp all natural peanut butter

Any ideas or suggestions, please let me know.

Edit- shake is actually 60g total carbs, 45g from fruit juice, and 15g from Glycerine.

 

[ojs]

With just a quick scan, I'm pretty insulin sensitive, and I'd get fat on that diet. For me your diet would be too much sugar and not enough fat or high fiber veggies.

 

[-Z-]

Like OJ's said, that's a ton of sugar. Get some more complex carbs in there, bro!

 

[alpmaster]

Way too much sugar. 3-4 slices of bread at 1 meal? 60g of fructose for training? You're trying to lose weight using a diet that would suit someone for gaining weight.

Take out the hummus, the bread, and the fruit juice to start off with.

 

[BA69]

Well, I guess I was wondering why I keep gaining muscle. lol My idea on diet is completely skewed. I was eating 4500-5000 cals per day while on cycle, 450g of protein, and maintained a low bf. This threw off my balance.

The hummus works out to about 100 cals. Each slice of bread is 14g of carbs, so about 45g for 3 slices. What do you guys suggest for a workout shake? I was under the impression that glucose-fructose was needed during training? This shake is only consumed 3 times per week btw. My 4th day of weight training is abs/core/cardio, I don't drink the shake.

So it works out to:

Carbs/Protein/Fat

M1 - 80g/60g/15g
M2 - 90g/30g/2g
M3 - 20g/55g/15g
M4 - 60g/40g/12g
M5 - 20g/50g/40g

So 270g Carbs/ 235g Protein/ ~80g Fat - 2740 Cals on off days. I usually end up eating an additional 200-300 cals usually from whey isolate and natural PB.

Training days: 330g Carbs/ 265g Protein / ~80g Fat - 3100 Cals

Please let me make it clear, I'm not looking to shed weight fast. I want to develop a maintenance diet. Something balanced and stable. I've been doing this diet, improving it as I go along for the last 14 months. I've gone from an obscene 320lbs to 254lbs while taking back a lot of muscle.

I know I have an overeating problem, and I've addressed it quite a bit. You guys say complex carbs, I think I have a wheat or gluten intolerance. Since I've reduced it, I no longer bloat or feel uncomfortable. Any suggestions, please let me know, but no rice.

I'm thinking maybe the oranges are a bad idea in meal #4? I was doing it out of convenience.