I am looking for some help with my diet. The idea is to lose bodyfat as i would like to be able to enter a comp later in the year. My present diet (see log). Not sure if this is ok for what i want to achieve or whether im not eating enought etc, etc.

Would i benefit from carb cycling for bodyfat loss. I am also doing heavy weight training x4 days a week. cardio 3-4 times per wk for about 30 mins sometimes 40 depending on how much my legs ache.

im 38
5ft 11ins
currently wiegh around 155 -160lbs
I need to get this aspect of things sorted.

Admire you for wanting to compete.. i hope you stick with it and do it. Id love to do some sort of competing in a few years time.

jo, compete. ha ha she cant even put some decent pics up in her jornal!! who you trying to kid jo?? lol

cheeky f***. I asked for some diet advise.  

can tell you are a typical bloke.

That doesnt listen  

Will post some as soon as i can , have said this many times (bored now).   lol....  

typical woman

blar blar blar blar blar balr blar waffle waffle waffle waffle waffle

all talk no action.  

Can someone be serious, and give me some advice on low, high, and medium carb days, how do i vary the carbs on these days. and can someone please tell me a bit on re-feed days and would a re-feed day be on a heavy training day. What carb day would follow... low carbs ??

There really is no hard and fast on this Jo - but what I will say is only start your carb rotation when you have reached a plateau. Typically how many grams of carbs do you eat each day at the moment - or before you started carb rotation?

Thank u,  

Havent started carb rotation as i wasnt sure whether its what i need to do or not. Since deciding that i want to try and compete either at the end of this year or the beginning of next, ive not really been  sure what to do.

As for carbs all i can say is four meals have carbs and two dont. Mostly it would be a bowl of oats for breakfast, other carbs might be a banana with cottage cheese, tuna and pasta. Up until now i havent counted calories or carbs - and yeah i know i need to especially to make sure i eat enough calories. I am going to start doing it as of tomorrow, including macros.

Hi Jo,

I would NOT reccommend carb rotation if you dont know how many grams of carbs you are eating on a daily basis - where do you even begin? Its just too much guess work. I suggest you start weighing what you normaly eat so that in turn you can calculate carb, protein and fat values and hence calories too. Once you have you carb value you can then calculate a carb rotation plan. There is no hard and fast rule with this - what you could try doing is this:

2 low days, 3 medium days, 2 high days. Your low days would be half of what you normally eat, your medium days would be what you normally eat, your high days would be 150% of your normal carb intake. This way you are still eating exactly the same amount of carbs and cals that you normally would eat each week, howver by cycling the amounts in this way it can help elevate your metab and shift those last bits of stubborn fat! I would suggest doing your high carb days on weak bodypart traning days and vice versa - being low carb days on strong bodypart training days...

Thats one way to do it anyway.

All the best

PJ

Thanx PJ

Will have a look at this, looks like i need to start counting my macros.  

Hi All,
I am about to start doing all this as well. I have the book Serious Strength Training, and it described Dr Di Pascales metabolic diet in the nutrition chapter. My aim is to strip fat in time for my wedding in June. If it all goes well, I had thought about aiming to compete as well. Can't find any data about competitions in UK, though. Is it all abroad?

Hi Greenbits,

There are many many bodybuilding contests over here in th UK. Check out:

http://www.ukbff.co.uk/pdf/events2008.doc

This is one of the most popular federations.

PJ