Norm's Diet- please help!!

[Get_Swole]

are those really your cal totals? that is pretty low bro.
I bumped this up for you check it out bro it will help you get your macros set up better. http://board1.mantisforums.com/upload/showthread.php?t=45820

 

[dreww]

i agree with oshkey....calories are too low. Is your metabolism at a snails pace?

If you are gonna keep calories that low, then you need re-feed/hi carb days to keep your metabolism from slowing even more.

for comparison, I cut down to maybe 2K-2500 calories a day at my lowest, and thats only with re-feeding EOD.

 

[Crazymank]

yeah... i have a very slow metabolism.

thanks for all the input!

 

[Crazymank]

thanks g- for the thread. I guess im going to start shooting for 2500 calories per day.

 

[jtunderdog]

I can feel the slow metabolism thing. I am trying a modified keto diet. Well I modified it. I eat lower carbs by a considerable amount during the week and then have refeed days on the weekend since I am away from home usually speaking and can't cook as easily. I am seeing good results so far. I am down 10 pounds as of right now in three weeks and as I mentioned I cheated by drinking a little one night as well.

 

[Oshkey]

i threw out 3500 cals b/c it would be around your maintenance cals and i figured this might help speed up(fix) your metabolism. I wouldn't drop down past 2500 net cals which would mean you'd eat back as many cals as you burnt exercising...jmo though.

i'm 6'1 223 and even when i'm around 11%bf or lower i don't cut my net calories past 2800. I always found that tweaking my macros gives me the best results..

good luck!

 

[Crazymank]

I kinda felt like passing out during cardio. I stopped after 40 minutes, sat down. Did managed to get through delts and traps. Then did another 20 minutes on the elliptical. I lost my appetite. We went out for dinner, so i just had a salad. Ill try downing a shake before bed time.

I was thinking about upping the calories on saturday's. 4000 maybe???

 

[Oshkey]

how about a higher carb day every 3-4 days...preferably a back or leg day when you really need it?

 

[Crazymank]

Ill try eating more today. I do have to do back.

 

[Crazymank]

day 4

supplement: 50mcgs of clen

breakfast:
2 cups of milk
fiber supplement
1 banana
1 scoop of protein
1g of glutamine

2 hours later:
1 lb of turkey
1 cup of white rice
1 cup of mozzarella cheese
1 cup of egg beaters

during workout:
32 oz. gatorade

post workout:
1 scoop of protein
1g glutamine

 

[Crazymank]

Bouncing has really kept me from dropping below 230lbs. Thats where i stopped last summer-im guessing i was still at 15% body fat. Since im taking a break from bouncing, I dont care if i drop all the way to 200lbs. I want to get down to 10% body fat. Thats my goal anyway. Its going to be a big change... Not sure if it will f-with my head the way it normally does. When i look in the mirror at 230, i think im really tiny.

 

[h8tr3d]

not being on gear sucks ass!!

bump, lol

 

[Crazymank]

its probley do to a combination of things, but i feel awesome today. One thing i did different is i brought a 32 ounce of gatorade with me. I drank it and almost another 32 ounces of water during my hour of cardio.

 

[Blank Man]

Man how do eat so little and so infrequent? I weigh around 220and my bf is in the mid teens and i eat around 300grams carbs and about 350g of protein both coming from whole foods in about 6 meals a day. (i am currently cutting too)

I would try eating more frequent and more whole foods, otherwise your metabolism will shut itself down.

Also try ditching the cardio, i know mentally its tough, but i think if you eat more and concentrate just on hitting the weights hard you will see the pounds fall off.

Listen to your body, if your hungry eat, if your tired your either eating too little or over training or a combo of both.

 

[Crazymank]

I wish i could. I hate cardio. Seriously, this is way different than i normally train. Im a lot older than most of you. So my metabolism is already at a snail pace.

 

[Blank Man]

Bro try ditiching the cardio for a week and up the amount of real food you eat and hit the weights real hard, just try it for a week. I think you will be suprised.

 

[Get_Swole]

i agree bro. Eat more and if you feel you have to do the cardio then do it after you train. training releases GH and that will help you burn fat as well. Plus your fatiguing yourself before the more important part "lifting".

 

[Crazymank]

day 4

supplement: 50mcgs of clen

breakfast:
2 cups of milk
fiber supplement
1 banana
1 scoop of protein
1g of glutamine

2 hours later:
1 lb of turkey
1 cup of white rice
1 cup of mozzarella cheese
1 cup of egg beaters

during workout:
32 oz. gatorade

post workout:
1 scoop of protein
1g glutamine

Dinner:
1/4 pound of cod
salad
broccoli
1/2 cup of mashed potatoes

Before bed
1 cup of Quaker Oats
1 scoop of protein
1g of glutamine

 

[Crazymank]

Day 5:

Taking a break from the clen. I havent been able to sleep all week. I may take the day off from the gym too. My legs are fried from doing so much cardio. Tomorrow is a heavy bench day, so i want to carb up for it.

Breakfast
2 cups of milk
1 scoop of protein powder

Lunch:
1 1/2 lbs of cod
2 pieces of toast with peanut butter

Snack:
1/2 cup pasta

Before bed:
1 scoop of protein
1 fiber supplement
1 banana

 

[Crazymank]

Day 6:

Today is my big bench day. Im not expecting to hit my peaks, cause monday i did really crappy. But im going to see how much strength i still have. I have a training partner and we usually will work into the 400's. Still no clen today. I had a great night sleep and im hoping i will not cramp up today. I do plan on downing a rockstar or monster before i go.

Did well. Got 405 which was better than i expected. First thing my training partner said is "man, you got fat!"-lol... Its amazing how 1 week of sitting on a cruise and eating all day can really mess up your body.

Breakfast:
1 cup of Quaker Oats
1 scoop of protein
1 fiber supplement
1 banana
1 multi vitamin supp.
1g of glutamine

4 eggs
2 slices of multi grain toast.

post workout:
2 scoops of protein
1 banana
1 gram of glutamine