Low Carb Diet HELP

[MTom5]

can anyone help me with a low carb high protein diet
im struggling because all the examples involve 5-6 meals and i just cannot fit that in around work.

can anyone give me an example of what to eat around what times.

im up at 6 ish for cardio , at work for 8 , break at 9 , dinner break at 12 , finish at 4 and go to gym then after gym i can fit meals in when ever.

[SEW91]

Im afraid you have to eat 5-6 small meals a day, prepare them in advance and take them with you to work
check out the palumbo diet, it works wonders, all of the guys on here rate it highly
http://fitforum.co.uk/showthread.php?115-Dave-Palumbo-Cutting-Diet

[MTom5]

i cnt because i work in a factory thats GMP so white overalls hairnets beard masks and no food allowed in so it wouldnt be possible during the day unless i had the bulk of those 5-6 meals in the afternoon.
would this be possible?

[MTom5]

thanks for the link very helpful

[CTP]

MTOM,

You dont have to eat 5 to 6 meals a day - it is just preferred. The principle being that eating smaller portions more often prevents your blood sugar levels from changing too much, keeps your metabolism burning at a higher rate, and smaller portions reduce the chances of your body storing any surplus calories. The saying goes 'Little and often' or 'Graising'. There is no hard and fast rule saying you must eat 6 meals a day or you will fail - so dont feel disheartened.

If your up at 6am to do cardio, im sure you will make your training programme work. I would try doing this - it may not feel natural to start with though but certainly adopts the 'little and often policy'. It does however require a little preparation the night before. NUMERONO has a great article on how iportant it is to pre prep food (http://fitforum.co.uk/entry.php?808-Numero-s-guide-to-building-muscle...)

Anyway, this is a possible suggestion for you to adopt.

06.00am - 0.5 Scoops of Whey Protein (To prevent muscle canabolism after a night of fasting)
CV
06.45 - 2 Scoops Whey
Shower, Change
07.15 - Breakfast (http://fitforum.co.uk/showthread.php?1261-Early-morning-breakfast&p=6633#post6633)
07.50 - Work Car Park - Slow release protein (like what you would take before bed - PHD Pharma Whey 6hr)
08.00 - Work
16.00 - Pre Workout Meal (Chicken, Veg)
16.30 - Gym
18.00 - Post work out shake
19.30 - Evening Meal
22.00 - Snack (cottage cheese etc)

I would just treat being at work as a time of forced fasting (like when you sleep) - So I would combat this with a slow release protein powder and then when I finsih work, I would eat a fast acting protein immediately.

I hope this is of some help.

[matttat2]

You could squeeze 3 meals in at work, one on the way to work, one at 9 break another at dinner 12. That's 3 meals. I've started cooking chicken at night. In the morning I cut a breast in half it fits perfect folded out in a sandwich. Good quick meal/snack

[MTom5]

thanks
yer that was very helpful thats what i was struggling with working out how to structure the meals.
what quantity of meat and fish would you recommend for meals ? i was thinking 200-300g
also whats the best nuts to go for?

[SEW91]

"what quantity of meat and fish would you recommend for meals ? i was thinking 200-300g"
Just go for 1-2 chicken breasts, portion size dosent really matter remember to keep the carbs low
If your gonna give the palumbo diet a go i would opt for almonds, cashews, walnuts, pecans etc, he also recommends fiber tabs because theres litraly no fiber in his diet

[MTom5]

will just a handful of nuts suffice because i cant stand them

[SEW91]

Yes thats what i do
Do you like any nuts? you could try things like pumpkin seeds etc, but im not sure of any others.
Almonds are my favourite
The diet really works, stick to it
http://www.dailymotion.com/video/x9lquq_exclusive-species-nutrition-with-da_sport watch this

[Machine]

its always a good idea to resurch the foods you like to find out carb content. one of my faves was 6 boiled eggs with 150g of asparagus. Also frozen bags of leaks just cooked in a pan with some butter aeal a chicken breast in a hot pan with a little ground nut oil3 mins each side then in the oven 18 mins on 180 degrees fantastic. I had 0 carbs after mid day on my cut for the comp and i limited carbs to around 100g and 180g if i was feeling sluggish.

[MTom5]

il tolerate the nuts as they seem to be an important aspect of the diet with the healthy fats.

im gonna write up my diet plan tomorrow think im gonna do something along the lines of what ctp said structure wise.
anyway il stick it on here when im done and see what you all think.

[CTP]

I’m with Machine on tbis one, your success lies in planning your meals before hand. You need to move from an active approach of totalling each day what you eat to a pro active approach of planning what you eat. ONLY a pro active approach will let you make sure that your getting all the right nutrients you need at all the right times.

So how much to eat? Do you know your Basic Metabolic Rate (BMR)? If not, just take your weight in lbs and times it by 10. Or your weight in kgs and times it by 20.

I weigh 215lbs, so my BMR is (215 *10= 2150kcal). By this, should I be in a coma the hospital would need to drip feed me 2150 kcals per day in order to maintain my current weight. Any more id get heavier, any less I would get skinnier.

From this, you need to work out your activity level. This increases your BMR by a certain percentage to take into account how much exercise a week you do. 1.4=moderate (which is exercise 2-3 times a week).
Therefore, my daily calorie intake increases from 2150 to 3000kcals per day. If your looking to lean, decrease this by 500kcal / day. If your bulking add 500 kcal/day. I’m leaning at the moment, so I would deduct this value. A deficit of 3500 kcal/week equals a loss of 1lb of fat, likewise ,the right increase in calories results in the a gain in muscle mass.

I’m not saying it is the right way to do it, but on a high protein, low carb diet, I aim for 1.5g of protein per lb, 0.5 g of carbs / lb (less on a keto diet), and then 0.5g of fat /lb. If you do the maths then I aim for 300g of protein, 80-100g carbs, 100 of fat.

So why is this important? Well, I know that I have 2500kcals per day to eat. I need to try and eat this over as many meals as possible. The more evenly sized the meals are, the steadier my metabolism will remain. From here I think about my compulsory meals first; Pre workout and post workout.

Item Pro = 300g Carbs = 100g Fat-100g Calories=2500kcal
Pre Workout 40 5 5 250
Pre Workout 40 5 5 250
Sub total 80 10 10 500
Remaining 220 90 90 2000

If I have 4 more meals then I devide the remaining by 4
Meals 55 22 22 400

Its not an exact science, you can vary from meal to meal, you just have to stay within your control limits that you have set yourself. Don’t get lost in the maths though – it is nothing more than “little and often”. If you have any questions feel free to PM me.

[MTom5]

Thanks for all the advice
http://fitforum.co.uk/showthread.php?1330-OPERATION-Fat-Annihilation&p=6791#post6791