gee Posted July 15, 2011 Share Posted July 15, 2011 A few weeks ago I was the biggest I've ever been in my life (186lbs), in a good way, so I was very happy/proud but after partying too much I dropped a few pounds, oh well, we'll get them back... but I need some help. I'm around 178lbs for 6'1 but my body fat is not where I'd like it to be, I'm around 16% and I'd like to be more around 10%... When I was not bulking I was around 12%, so I know if I stop bulking it'd be easy to lose the fat, but I want to get bigger, around 200lbs or so... without adding more bf! Apart from my lunch that I get from work, which is not under my strict control, I'm open to changing stuff.I put everything in fitday earlier, but I am not sure what I should change to get there...Lately I have increased my protein intake (mostly from the powder and the protein part in my dinner) and I got stronger/bigger but I also need to be careful with the fat... the issue is if I don't eat enough I lose it very quickly... FYI I work out first thing in the morning, so I like to get a "liquid" breakfast, if not it's tougher...Here's a "usual" day for me: - Breakfast / PRE & POST work out shake (I just make one and divide it in 2)* 2 bananas* 20-24 fl oz of orange juice (organic, not from concentrate, but not fresh)* 3.5 scoop of protein powder (mix of rice and gemma, about 25g of protein per scoop)* 1 tsp Maca* 1 tbp ground flax seeds* some ginger root* 1tsp creatine(and some extras sometimes like spirulina, chlorella,...) - Lunch (from work)* tofu burger and a salad (with oil and vinegar)or * lentils and rice or * tofu and avocado and riceor* fried tofu and cooked vegetable and rice/noodlesor...AND* a fruit (apple, grapes, orange, strawberries...) - Snack*3 / 5 tbsp Hemp seedsOR*2 high protein waffles (I can never make them right, and in summer they go bad so quickly )AND* a fruit - Snack 2 (rare but sometimes when I get home I'm still hungry, I get fatter from it so I stopped...)*1/2/3 protein bars - Dinner* 2 servings of vegan field roast (http://www.fieldroast.com/products.htm) cooked in orange juice* 1/3 cup of uncooked semolina + some safflower oil (once cooked)* 2 celery branches + some radishes + 1/3 avocado + some chia seeds * a fruit or some soy yogurt. I know this is not a perfect list, but if you see something bad, or some idea on how to improve...I think it should come mostly from my lunch or my snack, but the lunch unless I bring mine is tough... the snack on the other hand I'm open to anything (I wish I'd get free food at work so I'd just get another lunch )(when I get avocados at lunch I don't get it at dinner, I started adding these and more oil to my diet because after a blood test I was told I was quite low on good fats, especially for a vegan guy...). I'm going to cut on salt (I eat a lot of it and every now and then I remember to stop...) and drink more water since it's supposed to help. Thanks! Link to comment Share on other sites More sharing options...
chrisjs Posted July 16, 2011 Share Posted July 16, 2011 I'm right around the same as you, 6' and 174lbs at about 13% bf. I was around 185 about two months ago, dropped the weight in the first month and have been pretty stable for the past month. I am finding 12% bf to be a limit that's hard to break through. (For years now.) Diet looks decent. Nice to see someone else not afraid to put a lot of protein in a shake/smoothie. If anything you might want to add in some light cardio, I found that helps more than one would expect and I've been slacking on that recently. Link to comment Share on other sites More sharing options...
gee Posted July 17, 2011 Author Share Posted July 17, 2011 Hi, I was actually doing some for a bit but then trainers at my gym "forbid" me from doing it because I am a hard gainer... (and I also have a hard time adding more food to my diet...). but that was when I was around 150lbs, maybe I should reconsider now.I am doing yoga once a week on top of lifting 4x, but that probably does not help. With the good days back and the fact that I live by the sea, maybe I should go back running yes. I used to believe in the 30-40g of protein per meal till I read this guy's blog: http://www.leangains.com/He's very much anti-vegan, but a lot of other things he writes made sense to me. Thank you! Link to comment Share on other sites More sharing options...
gee Posted July 27, 2011 Author Share Posted July 27, 2011 This morning at the gym, a trainer was telling me that getting orange juice + banana in my pre and post workout shakes, was way too much sugar, and a reason to put on fat.He suggested at the very least replacing the orange juice by grapefruit juice and removing the banana.I think I'd be fine with that, though the bananas do hide the powder taste, but I'm curious what you guys would think. Link to comment Share on other sites More sharing options...
Fallen_Horse Posted July 27, 2011 Share Posted July 27, 2011 Have you thought about keeping the bananas and replacing the OJ with soy milk? Link to comment Share on other sites More sharing options...
gee Posted July 28, 2011 Author Share Posted July 28, 2011 I could do that.Do you think that would be a good compromise? (taste and performance wise). Link to comment Share on other sites More sharing options...
chrisjs Posted July 28, 2011 Share Posted July 28, 2011 It sounds like a pretty small difference either way, but the soymilk seems like a better choice. Link to comment Share on other sites More sharing options...
Fallen_Horse Posted July 29, 2011 Share Posted July 29, 2011 Well you are replacing 24oz of fluid that's 90% sugar with fluid that only has a few grams of sugar, plus more protein, so I think it would be a good attempt! Link to comment Share on other sites More sharing options...
gee Posted July 31, 2011 Author Share Posted July 31, 2011 alright, I'll try that right now.Hopefully the taste will be ok Link to comment Share on other sites More sharing options...
gee Posted July 31, 2011 Author Share Posted July 31, 2011 Well I only had hemp milk in the fridge, and that was not that good... I couldn't finish my glass Link to comment Share on other sites More sharing options...
chrisjs Posted July 31, 2011 Share Posted July 31, 2011 Oh I missed the 24 oz part. Yeah soy milk would be much better. Link to comment Share on other sites More sharing options...
gee Posted August 1, 2011 Author Share Posted August 1, 2011 I tried with soy milk this morning and I had a horrible experience.I got a very weird texture, quite thick so I added more soy milk, then as it did not help I added water too... ( I use a blender by the way)In the end still horrible yogurt like texture with bubbles in there, and scary taste... I could barely drink some at home, and ended up going to my cafeteria for their own sugary protein shakes after the gym... cause I could really not see myself drink any more of it... What do you think went wrong? edit : I think I know why, it's summer after all, leaving my shake outside overnight is probably no good with milk in there.I'll put it the fridge now on. Link to comment Share on other sites More sharing options...
gee Posted August 3, 2011 Author Share Posted August 3, 2011 So even with fresh ( ) soymilk, I still don't really like the taste or texture...I will probably try almond milk, if not I don't know... Link to comment Share on other sites More sharing options...
Fallen_Horse Posted August 4, 2011 Share Posted August 4, 2011 Ok, well how about replacing half of the orange juice with water, and skipping the soy milk? The taste would be a bit 'thinner' but you would cut out some sugar calories.... Link to comment Share on other sites More sharing options...
gee Posted August 5, 2011 Author Share Posted August 5, 2011 I tried half soymilk and half coconut milk and still no...I tried this morning crazily half orange juice and half soy milk and quite better but still not that good..The gym trainer was telling me this morning to go with pure water, I will try, but I am afraid the other ingredients will make it disgusting again without a main sugary taste to cover it... Half OJ and half water would probably work (the banana makes it thicker and with an added taste anyway).Thanks! Link to comment Share on other sites More sharing options...
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