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Eating to Perform and Leaning Out?


Jaymul

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Over the last two months or so I have been a bit slack with my diet and have put on a bit of weight - I've gone from 85-86kg to 88-89kg (187-189lb to 194-196lb. I don't have a problem with this as I am aiming to compete as a 94kg (207lb) class weightlifter and it has mostly been muscle off the back of my recent squat program, Seriously, my thighs and ass have EXPLODED. This saw my squat 1RM go from 165kg to 180kg. Bodyfat % has remained about the same.

 

However, given that I got pretty slack with the diet through attempting to follow the carb backloading profile and used it as an excuse to chow down on ice cream etc post-workout, I am feeling a bit more bloated than I have been and am definitely carrying a bit of water weight. I think taking what I've learned about how my body handles food over the last two years, there's significant room for improvement here and that I should be able to lean out a bit while continuing to perform well in the gym (i.e. get stronger and maintain the same work capacity). Ideally I'd like to end up about 12% BF and looking like it :)

 

I was hoping that a few people better versed in nutrition and cutting fat while maintaining weight (Donar, Waldo etc) might be able to make some recommendations for calories and macros to help me achieve the objective of continuing to gain strength while slowly chipping away at my bodyfat%. Any further information on food choices etc would be really appreciated.

 

 

Some stats for you that may be useful:

Gender: Male

Height: 175cm/5'9

Weight: 88-89kg/194-196lbs currently

Bodyfat %: 15-16% - I've measured this through three separate bio-impedance device and skinfold caliper measurements and it checks out HOWEVER comparing it to other dudes of my height and weight, they seem visually leaner at the same bodyfat %. I do, however, carry more fat on my hips and belly and hardly any on arms and legs.

Body Type: Meso/endo - I gain weight pretty easily but also shed it rather easily when calorie restricted. Have always been relatively big and never very lean

Current Intake/Macros: Calorie intake usually about 3200 on rest days, 4200 on workout days. 10/35/55 on rest days, 25/30/45 on workout days at a guess, although I'm not entirely sure. As I said, I've been a bit slack lately so carbs have probably been a bit higher.

Supplementation: I currently take creatine and fish oil in the morning, ZMA and Vitamin D at night and have leucine and glutamine in a Post-Workout shake with whey protein and maltodextrin

Activity Level:  3 weightlifting training sessions per week, usually run 2.5 to 3.5 hours each. Approximately 5k of walking every day. No conditioning work.

Sleep: 7-8 hours p/n during the week, 8-9 hours at the weekends. Not a whole lot of room for improvement due to work.

 

Some information/observations about what works for me diet-wise :

  • I've been using a paleo-based diet for the last 15 or 16 months but with modifications based on what I know I can tolerate
  • I am totally gluten intolerant. It utterly destroys me and gives me all sorts of horrible GI issues
  • Dairy makes me a tiny bit bloated and can contribute to skin breakouts but I am fairly tolerant of it. I regularly use grass fed butter, have maybe 2 cups of tea a day with a tiny splash of milk and have a little cheese every 1-2 weeks. If I'm going to cheat, it will almost certainly involve dairy (ice cream, milk chocolate, gluten free pizza with a ton of cheese)
  • Despite them being a paleo staple, I don't actually like sweet potatoes very much :( I sort of have to force them down. Much more palateable in the form of fries!
  • Crushing carbs post-workout works very well for me so long as they are quality carbs. I find that I look visibly leaner the next morning if I do this and my recovery post-lifting is so, so much better
  • I've found white rice and white potatoes to work really well for this purpose
  • I function very well with some low level IF - if possible, I like to have my last meal about 8.30pm and then not eat again, save for a cup of coffee with a teaspoon of coconut oil when I wake up, until I eat breakfast at about 10.30am the next day.

My thinking at the moment is that on rest days I would go with 100g carbs, 225g protein and then fats for the remainder (to 3,000-3,200 calories). Carb choices would be low GI ones - sweet potatoes, vegetables, berries etc. On workout days I'd bump to around 175g-200g carbs, 275g protein and then the remainder as fats (up to about 3,800-4,000 calories). Carb choices post workout would involve white rice and white potatoes.

 

As mentioned above, would really like to get some input here from the guys who know far more about this stuff than I do!

 

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