cool diet?

[lonewanderer]

*gym days*(4days a week)
morning: get up, drink as much water as i can, make a 5 egg omelette (i throw 2 yolks out because of fat), eat some goat cheese(matchbox) then drink coffee with milk(500ml usually)(no sugar)

gym: 7g bcaa during workout, 1scoop of isolated protein,(1k-2k km run on treadmill after heavyweight training)

lunch/dinner(lunch usually comes at 6pm so i dont bother eating dinner): 600gr of turkey meat, sometimes i eat that with burrito(wholemeal tortilla, some tomatoes, leafy vegs, just a little mayo). sometimes just rice and salads with it

before bed: 5g glutamine and half scoop of isolated protein, 8-10 hours of sleep

*dojo/mma days*(3 days a week)(1.5-2 hours)
morning/lunch/dinner: same

no extra bcaa or protein, just glutamine before bed

what do yall think? should i invest in some casein, creatine? maybe some carnitine?(%12body fat, 1.79m, 77kg)
should i add or remove something? maybe change up something?
btw i take a day off from gym once in 2 weeks

 

[Badger67]

No need to discard fat.

Invest in a physiology textbook and save your money on supps. Most of your diet seems all over the place without much planning, but it isn't inherently unhealthy or anything which is a positive.

 

[ga_ninja]

*gym days*(4days a week)
morning: get up, drink as much water as i can, make a 5 egg omelette (i throw 2 yolks out because of fat), eat some goat cheese(matchbox) then drink coffee with milk(500ml usually)(no sugar)

gym: 7g bcaa during workout, 1scoop of isolated protein,(1k-2k km run on treadmill after heavyweight training)

lunch/dinner(lunch usually comes at 6pm so i dont bother eating dinner): 600gr of turkey meat, sometimes i eat that with burrito(wholemeal tortilla, some tomatoes, leafy vegs, just a little mayo). sometimes just rice and salads with it

before bed: 5g glutamine and half scoop of isolated protein, 8-10 hours of sleep

*dojo/mma days*(3 days a week)(1.5-2 hours)
morning/lunch/dinner: same

no extra bcaa or protein, just glutamine before bed

what do yall think? should i invest in some casein, creatine? maybe some carnitine?(%12body fat, 1.79m, 77kg)
should i add or remove something? maybe change up something?
btw i take a day off from gym once in 2 weeks

Best way to gain bro is to eat everything, a whopper with those 1.50 nuggets every now and then won't hurt.

 

[lonewanderer]

Best way to gain bro is to eat everything, a whopper with those 1.50 nuggets every now and then won't hurt.

yeah i forgot to put there, i sometimes eat chocolate and stuff, like i can easily stop eating junk food(burgers and pizzas and shit) but i cant stop eating sweets. its like an addiction. so i eat like some kind of chocolate, dessert or sweet at least once every 2 days, if not everyday

and i forgot to put the fruits there, i eat apples, peaches, cherrys and shit but its not planned, like its scattered throughout the day

yeah and i dont try to gain, ive been bulking for the past 2 years now and if i try to gain more, i will lose flexibility for my bjj/grappling classes. so im just cutting right now to like %10 body fat then ima do maintaining

 

[lonewanderer]

No need to discard fat.

Invest in a physiology textbook and save your money on supps. Most of your diet seems all over the place without much planning, but it isn't inherently unhealthy or anything which is a positive.

i need to discard fat mate, im cutting, this is a cutting meal, with a slight protein overtake

 

[MilkManUK]

You can still cut with a high fat intake.

 

[Badger67]

Flawed logic is flawed, hence pick up a physiology text book.

 

[Torrid]

Don't throw away yolks; it's just wasteful.

 

[j123]

I'm guessing you maintenance is around 2800? I'd go with 60g fat, 170g protein, 395g (or the rest) with carbs. If you don't react well with higher carbs, you'll have to swap most of it out with fats.
If you cut, go with 2300 calories, and drop the carbs, maintain the protein and fat.

Taking off 1 day bi-weekly is nothing, thats not going throw off your activity level.

Like others said, "fats" doesn't make you fat. Thats dieting from the 80s, and has been debunked a long ago. Fats are good for your hormone levels anyways, you'll probably feel like shit trying to keep it at a minimum.

 

[KILL KILL]

i need to discard fat mate, im cutting, this is a cutting meal, with a slight protein overtake

Keep fat moderate. There is no benefit to completely cutting it out all together. Fat plays an integral role in numerous functions. Why are you taking so much glutamine? Supplements are there to supplement your nutrition, not completely take over. They fill small gaps, while the majority of macro / micro nutrients should be met through food Also, there is no such think as an "overtake".

what is your TDEE? I'd be surprised if you're breaking 1,500 calories eating like that. That may not be sustainable (depending on TDEE) and a surefire method for what's known as a yoyo (i.e. crash dieting and then gaining it all back when you begin eating like a normal human again).

 

[lonewanderer]

guys guys, sheesh.. im not completely cutting fat, the stuff i wrote in the first post is the ideal day for me, normally i put,olive oil to eggs and the turkey also, and i usually consume a kind of chocolate or sweet once a day or once every 2 days. and a lot of fruits. i dont feel like shit at all, and i dont keep macros tho. intake is possibly higher.
and i try to keep supplements at minimum. those proteins and glutamines are completely at normal levels, i got my blood checked up. all good including creatine levels, even the shop i got the supps usually recommends using once scoop glutamine before bed *and* after workout. i drink like 4-5liters of water every day

 

[lonewanderer]

Don't throw away yolks; it's just wasteful.

ah about that, i said it like that but i keep it in the fridge in some glass shit. my friend uses it in his breakfast somehow idk

 

[lonewanderer]

Flawed logic is flawed, hence pick up a physiology text book.

hey man no need to write the same shit over again. i wrote my diet here for a reason, if you got something to say, theres the reply button mr physiology

 

[Badger67]

I said what i had to say, in addition to it, your logic is flawed. I wasn't trying to be mean, i'm just blunt.
Cutting out egg yolks because of fat then frying the egg whites in olive oil is a wash. Just keep the egg yolks. As for the rest, i'm not going to begin to explain lipolysis and lipogenesis, glycolysis and gluconeogenesis to you or the thermic effect of feeding if you can't be bothered to count your macros.

....... normally i put,olive oil to eggs and the turkey also, i dont feel like shit at all, and i dont keep macros tho. intake is possibly higher.

K.

 

[lonewanderer]

Cutting out egg yolks because of fat then frying the egg whites in olive oil is a wash. Just keep the egg yolks.

i put the egg yolks out because its too much cholesterol in them. or thats wrong too?

 

[Badger67]

Dietary cholesterol has very little impact on blood serum cholesterol. Fat, protein and carbs, total calories will have an impact, but the cholesterol itself from diet isn't anything to worry about for 90% of people so you should be good there.

 

[lonewanderer]

what is your TDEE? I'd be surprised if you're breaking 1,500 calories eating like that. That may not be sustainable (depending on TDEE) and a surefire method for what's known as a yoyo (i.e. crash dieting and then gaining it all back when you begin eating like a normal human again).

my tdee is 3000 or so, but as i mentioned some of the posts up there, this is the ideal day for me, theres like fruits and sweets and stuff that i forgot to put, so yeah what i consume wont reach up to that but its definetely(i tracked them before but its usually the same so i stopped counting some time ago) above 2100 on gym days and its above 2600 on mma days (i get extra tired so i eat some chocolate and banana 2 hours before the class)

 

[j123]

my tdee is 3000 or so, but as i mentioned some of the posts up there, this is the ideal day for me, theres like fruits and sweets and stuff that i forgot to put, so yeah what i consume wont reach up to that but its definetely(i tracked them before but its usually the same so i stopped counting some time ago) above 2100 on gym days and its above 2600 on mma days (i get extra tired so i eat some chocolate and banana 2 hours before the class)

Just eat consistently across all days, why complicate things? Cut at 2500 or maintain at 3000.

 

[macklin]

Don't discard those yolks!
Also, am I reading correctly that you omit extra protein from your pre-bedtime mini meal on MMA training days? Any particular reason why?

 

[lonewanderer]

Don't discard those yolks!
Also, am I reading correctly that you omit extra protein from your pre-bedtime mini meal on MMA training days? Any particular reason why?

im still taking half a scoop of isolate with glutamine pre bedtime. just that i dont train in the gym so normally i would bring shaker with a scoop of protein in it so that i can take it when the workout is done immediately. but on mma days, its just plain cardio with some little muscle work but theres no need to take extra. that scoop is for gaining muscles. so yeah thats why
so on mma days: half scoop +meals
gym days: 1 and a half scoop +meals