T Nation

Lost with Nutrition for My Sport

So new years is approaching and I have decided to get down to 9-10% body fat by the mid spring term, which is about 15 ish weeks away. My background…

I do olympic weight lifting. I have been training for about a year and a half now. I train more than six days a week, amounting to 10 hours a week in the gym, and I am trying to add an extra hour of training in every 3-4 months until I reach 15-16 hours of training per week.

I do little to any hypertrophy work at all–nor I am really interested in gaining more weight right now. Most of my sets consist of triples, doubles and singles, routinely approaching everyday max weights in training for each exercise. We rarely do sets of 5 and those are usually back squats or auxiliary exercises (good mornings, one arm snatches, presses, etc.)

Right now I am probably at 17-19% body fat at a body weight of 98-100 kgs and 5’9.5" tall. I have no desire to gain more body weight right now. Cutting body fat is important, but also continuing to make strength gains during this time is also VERY important. In the long term, say six years from now, I do not have the frame to be a super (105+) and will ideally be in the upper 105’s at 7-10% body fat.

Other important things… when I was a kid and into most of a high school I was a fat ass. As a junior in high school I weighed in at 112 kgs. Both my father and brother have a metabolism which favors fatassitude, as do I.

Here are my dilemmas:
-I do not know how many calories I need to eat each day beyond my basal metabolism, nor the ideal macro break down for my metabolism type, specific to my type of training.

-I really do not have an idea how many calories I burn each training session.

Right now I am overwhelmed as to which diet plan I should look at. The Anabolic Diet seems interesting, but I am HIGHLY worried it would be counterproductive to my current body composition goals, given my history of fatassitude. Fuck the V-Diet–I did that lost weight, but could only last 14 days because it made training nearly impossible.
I am asking for someone to point me in a direction, because I am lost.

[quote]elih8er wrote:
-I do not know how many calories I need to eat each day beyond my basal metabolism, nor the ideal macro break down for my metabolism type, specific to my type of training.[/quote]

That’s down to you and your own experience; it’s a numbers game so you have to figure out what works for you through trial and error.

[quote]
Right now I am overwhelmed as to which diet plan I should look at. The Anabolic Diet seems interesting, but I am HIGHLY worried it would be counterproductive to my current body composition goals, given my history of fatassitude. Fuck the V-Diet–I did that lost weight, but could only last 14 days because it made training nearly impossible.
I am asking for someone to point me in a direction, because I am lost. [/quote]

Low-carb, or wisely timed carbs is the approach I favour when cutting down. Do it once and do it properly.

[quote]RSGZ wrote:
elih8er wrote:
-I do not know how many calories I need to eat each day beyond my basal metabolism, nor the ideal macro break down for my metabolism type, specific to my type of training.

That’s down to you and your own experience; it’s a numbers game so you have to figure out what works for you through trial and error.

Right now I am overwhelmed as to which diet plan I should look at. The Anabolic Diet seems interesting, but I am HIGHLY worried it would be counterproductive to my current body composition goals, given my history of fatassitude. Fuck the V-Diet–I did that lost weight, but could only last 14 days because it made training nearly impossible.
I am asking for someone to point me in a direction, because I am lost.

Low-carb, or wisely timed carbs is the approach I favour when cutting down. Do it once and do it properly.[/quote]

Can you provide me with a link to timed carb diet approaches?

Eat carbs for breakfast and peri-workout. That should do you fine.

[quote]elih8er wrote:
Right now I am overwhelmed as to which diet plan I should look at. The Anabolic Diet seems interesting, but I am HIGHLY worried it would be counterproductive to my current body composition goals, given my history of fatassitude. Fuck the V-Diet–I did that lost weight, but could only last 14 days because it made training nearly impossible.
I am asking for someone to point me in a direction, because I am lost. [/quote]

Instead of being overwhelmed and worried about selecting the perfect diet, why not just gradually improve from what you’re currently doing?

Start by documenting everything you currently eat. This will then tell you the calories, fats, carbs, and protein you’re getting. From there, tweak to accomplish your goals.

Without knowing what you’re currently doing, it next to impossible to tell you how to get to where you want to be.

I’ve never understood why people feel the need to jump into a formal diet when in most cases they won’t stick to it.

Try going on a paleo diet first. That will make sure you are making clean choices. After that you can start adjusting calories or looking into more complicated diets.

What is a paleo diet?

Aside from the simple google search that yielded this astonishing URL (paleodiet.com), I can tell you that the foundation of the diet is based on eating similar foods to our ancient predecessors- naturally occurring foods like nuts, berries and various meats that comprised the human diet before the advent of agriculture