Eating Healthy vs. Strict Diet

[shuttaLCD]

Hey,

I am just curious....

If i was to just eat healthy (i.e. Chicken, Fish, red Meats, Veggies, fruit, wheat bread, 2% Milk,, ETC) and eat that on a regular basis of 6-8 times a day will i still get good gains and nice cut body while wroking out and still on the XC4?

Or does haveing a very strict 40/40/20 diet have to take place for you to get the gains and nice looking body/ abs?
Does it really make that much of a difference? Because going through everything and measuring somethings seems hard and very time consuming..

I can, do, and WILL eat Healthy..No candies, sodas, etc..I jsut dont know if it would make that much of a difference...

Please give me your opnion because i want my abs more defined and a overall nice looking body.....

Thanks

-Shutta

[shuttaLCD]

GOAL: LOSE FAT & GAIN MUSCLE

40% Protein / 40% Carbohydrate / 20% Fat

CALORIES (daily) =2064

PROTEIN (kCal) =826 (Which Equals) 207 g

CARBOHYDRATES (kCal) = 826 (Which Equals) 207 g

TOTAL FAT (kCal) = 413 (Which Equals) 46 g


That is what i come up with... So that would be 207g of protein and Carbs from Cals? I am sure thats how it is but correct me if i'm wrong...


Thanks


-Shutta

[Trans_Isomer]

It really depends on your goals. Im not planning to do any contest or shows, so Im not super super strict. If your just working out to get a nice body, you dont have to be super 40/40/20 all the time. Just make sure your not eating crap (candy, etc) and that your getting in your goal calories for the day.

Make sure you eat the number of calories you should be eating a day mostly derived from proteins and good carbs, and make sure you atleast are getting a gram of protein per pound of bodyweight in per day. If your trying to lose fat, you especially need to make sure your eating quality stuff, and to gain muscle you need to make sure you train hard.

[shuttaLCD]

How should sugars be treated?

Take in as little as possible?


-Shutta

[Trans_Isomer]

If your trying to lose fat you especially need to watch your sugar intake. You should be keeping it low, the only time I would think of taking sugar in is with your creatine as it helps create an insulin spike to help shuttle the creatine in, but i think ive even read somewhere that taking it with your protein shake elicits the same insulin spike.

Just make sure your not taking in any unnecessary sugars (sodas, candy, koolaid, stuff like that...)

[max von]

Shutta

from how we have talked in the past and what your goals are i think that a really strict diet might not be the right way for you to go. You are like me and are a hard gainner. Dont be afraid to cheat once in awhile your body will thank you for that.

max von

[shuttaLCD]

Thanks Max and Trans,

I really appreciate all the help you two are (along with eeryone else).

Max i understand what you are saying now..so i will eat all the Healthy food i can.. I am always hungry now too...So thats good...

Thanks again

-Shutta

[shuttaLCD]

Trans check your e-mail...........


-Shutta

[Trans_Isomer]

Trans check your e-mail...........


-Shutta

Sent one back!

[wedgylx]

Nobody "needs" to go on a 40-40-20 diet, but its only for your benefit. I'm on a loose 40-40-20 diet now...in other words I usually follow my diet, but I let myself cheat if friends are grabbing food someplace or if I'm celebrating something.

On a cut I'm VERY dedicated, but on a bulk or maintenance I just make sure I'm getting enough protein.

Eat as little amount of sugar as possible

[dinoiii]

I am not certain the way "sugars" are being defined here.

The term sugar can be "loosely" associated with carbohydrate. Carbohydrates are classified generally according to their molecular structure. The simplest are called monosaccharides, from the Greek words "mono" meaning one and "saccharin" meaning SUGAR. Unlike their larger sugar cousins (i.e. - disaccharides, a combo of two monos), they CANNOT undergo hydrolysis to be broken down into smaller subunits.

Examples of hydrolytic reactions are:

Sucrose + Water --> Glucose + Fructose
Lactose + Water --> Glucose + Galactose
Maltose + Water --> Glucose + Glucose

It is the monos that you should likely be more concerned with. The "simple" sugar, if you will versus the di's which are the "complex." This likely would require a much closer look at nutrition labels.


I feel that if you are not obviously getting the results you seek, then variation of "something" is in order. The tricky part is always figuring out what the something is!

I see your calculations Shutta, but one thing that is apparently missing is how closely your diet mimicks the values you have listed. Perhaps it is safer to say that the ole 40/40/20 pgm would be an ideal "starting" point, but nothing more - simply that which you will gaugue how your body responds to those tallies and vary it from there.

[shuttaLCD]

Thanks for that dinoiii.... I have been thinking of getting on a more strict diet.. i was gonna start with a 45/45/10...But after talking to Max we both came to the conclusion to start at a 40/40/20 and then tweek it from there...

But as i said thanks Dinoiii...That definately helped with the sugars... If you have any other suggestion please feel free to say them...

thanks

-Shutta

[dinoiii]

I am always filled with comments - you guys know that!!!

The sugar comment was solely a clarification of terms. I agree with max on the realm of where fat tallies should be, if not HIGHER!!!






What I am doing dictates how much time I have to respond, and today happens to be a day away from the gym and you know I am away from patient loads until Monday. I am planning to go down to Beverly Hills though. I am actually sizing up the competition over here in different areas as potential areas to set up shop...right now, the Manhattan Beach and Newport Beach areas sit atop where I would like to make a west coast establishment. A LOT OF BUSINESS while on "vacation" - damn. I am very jealous in reading your vacation reports comparing it to the loads of work (outside of weekends and the initial week here) I have unfortunately done on mine. I guess it comes with the territory.

[Trans_Isomer]

Yep, I meant sugar as in simple sugars. Monosaccharides, like dinoii said, cannot be broken down into simpler units as they are already in their simplest form.
After monosaccharides are disaccharides which are 2 monosachharides joined together, heres some examples of simple sugars:

Monosaccharides: ( CnH2nOn)
Fructose (the sweetest of all sugars!, usually found in fruits)
Glucose (sometimes called blood sugar or dextrose)
Galactose

To make a disaccharide, two monosaccharides are joined in a chemical rxn known as condensation. One of the monosaccharides hydroxyl groups will combine with a hydrogen atom from the other to make a molecule of water. The monosaccharides then link together with one oxygen

Disaccharides:

Fructose + Glucose = Sucrose
Glucose + Glucose = Maltose
Glucose + Galactose = Lactose (milk sugar!)

You can break apart disaccharides by hydrolysis, which dinoii already covered.

Then we have polysaccharides, which in nutrition the three most important ones are starches, fibers, and glycogen

Glycogen is a storage form of energy for animals
Starches are a storage form of energy for plants
Fibers which are not digested by the human body

Now, stay away from those simple sugars! Make sure you choose a variety of grains daily, especially whole grains! You want potatoes, whole wheat bread, pasta, those polysaccharides!

[dinoiii]

One thing I did not harp on:

For body composition goals, you will see a larger benefit through omission of "starchy" carbs too

Big vegetable sources to AVOID if you are actually being "STRICT"
- CORN
- POTATOES (of ANY SOURCE...but if you must sweet)
- CARROTS (I think we have discussed this one in the past)