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?'s Regarding Precision Nutrition?

I have read tons of the articles on precision nutrition, what macronutrients to have in each meal, when, ect. Such as having three P/C meals and three P/F meals.

What I would like to know is, how much carbs are allowed in a P/F meal, or how much fat is allowed in a P/C meal? Also, is this necessary to prevent a lot of fat gain while bulking up? I would like to stay somewhat lean for cross country while bulking, but I also do not want to have to make my life more complicated by spending 10 minutes in the cafeteria building a meal to throw in a tupperware cup, only to be possibly ridiculed by my peers for eating eggs at 1030 or something.

Also, I was reading some articles on abcbodybuilding.com, and it seems on the sample diets, it has equal amounts of carbs/protein/fat in every meal? Is this ok also to make fat gain least amount as possible?

Lastly, I know, I am fretting over the little details, but I worked my ass off to become “skinny” even though I realize I am extremely underweight now, either way, I do not want to gain weight as pure fat, I just can’t imagine being “Fat” again. So should I “make my life more complicated” by following a strict ass diet plan with macronutrient combinations, or just eat equal amounts at every meal and make life easier? Here is a link I was using that shows what I am talking about, it seems to have equal amounts of macros in every meal instead of leaving certain macros out in certain meals and loading up on it in another, like precision nutrition talks about.

www.abcbodybuilding.com/get_big_diet_by_jacob_wilson.php

You’re a little young to worry about P&F and P&C breakouts, not to mention you’re not a professional bodybuilder. I would just make things easy and eat what you need broken up however it is most convenient for you. You’ll be more likely to stick to this and to do it correctly, which is more important than what you actually do.

Dude, if you keep running cross country then you probably won’t be putting on much fat anyway.

Why do you CONTINUE to worry so much about fat gain instead of simply doing this stuff and then adjusting IF you notice any issues?

Auuuuugh!

Sorry >_<, I just want to do this the “right” way, eating completely for the most part “right” and just getting the best results possible. Sorry lol

I know man, I’m just worried that you are stressing to much. I don’t really mean to keep giving you grief y’know…

Oh yeah, because I want to do this “right” way, I read in one of Berardi’s articles, or it was one from AnimalPak, that if you want results you have to plan it out. I do realize, I am still short 600 or somewhat calories, haven’t calculated it after I made more changes.

And also, to combat fat gain, take away the bagel after my lifting, other than that, everything else is the same. I need some suggestions on foods to add also? Foods to take out? That would be the best if possible…I have a carb count, protein count, and fat count for every food too if you needed it, I am shooting for 3,300-3,500 so yeah, need some more suggestions:

Breakfast @ 830am
3 Packets Oatmeal - 300 Calories - 54g carbs, 12g protein, 4.5g of fat
8oz Skim Milk - 90 Calories - 13g carb, 8g protein, 0g fat
2 Egg white - 40 Calories, 0g carb, 8g protein, 0g fat
Apple - 90 Calories - 23g carbs

1030 am
2 Whole Egg - 160 Calories - 4g carbs, 26g protein, 10g fat

Lunch @ 1230 pm
Two Slices of Whole Wheat - 200 Calories - 36g carbs, 10g protein, 3g fat
8 slices Turkey - 240 Calories - 9g carbs, 39g protein, 4g fat
4 slices Roast Beef - 170 Calories - 1g carb, 22g protein, 8g fat
Veggies - 70 Calories - 15g carb

Before Run / After @ 2:45 and 4:15
Apple - 90 Calories - 23g carbs
//////////////////////////////////
20oz Gatorade - 125 Calories - 35g carbs

After Lift @ 5:20
1 Plain Bagel - 360 Calories - 70g carbs, 13g protein, 2g fat
1 Scoop Whey - 120 Calories - 3g carbs, 23g protein, 3g fat

Dinner @ 5:30-6:30, anytime between.
Either:
8 Slices of Turkey + Roast Beef - 410 Calories - 10g carbs, 61g protein, 12g fat

OR
8-12oz whatever meat is being served - Roughly 600-800 Calories, 0g carb, ?g protein, ?g fat
Then with either of the meals both get:
Veggies - 70 Calories - 15g Carbs
2 Slice Cheese - 160 Calories - 12g fat, 10g protein

930pm
2 Slice Cheese - 160 Calories - 12g fat, 10g protein

[quote]friedrice683 wrote:
Oh yeah, because I want to do this “right” way, I read in one of Berardi’s articles, or it was one from AnimalPak, that if you want results you have to plan it out. I do realize, I am still short 600 or somewhat calories, haven’t calculated it after I made more changes.[/quote]

There is a fine line between planning and obsession. Make sure you don’t cross it.

Bagels make you fat now?

[quote]Breakfast @ 830am
3 Packets Oatmeal - 300 Calories - 54g carbs, 12g protein, 4.5g of fat
8oz Skim Milk - 90 Calories - 13g carb, 8g protein, 0g fat
2 Egg white - 40 Calories, 0g carb, 8g protein, 0g fat
Apple - 90 Calories - 23g carbs[/quote]

The “packets” of oatmeal are not the best choice. Just pick up a big can of old fashioned oats. They are cheaper and better for you. The packet kind are loaded with junk. You should squeeze in some veggies at breakfast too. It’s hard to do, I know, but it is possible.

[quote]1030 am
2 Whole Egg - 160 Calories - 4g carbs, 26g protein, 10g fat[/quote]

Why a protein only meal (fat is negligle)? Throw in some carbs in the form of fruit or veggies.

[quote]Lunch @ 1230 pm
Two Slices of Whole Wheat - 200 Calories - 36g carbs, 10g protein, 3g fat
8 slices Turkey - 240 Calories - 9g carbs, 39g protein, 4g fat
4 slices Roast Beef - 170 Calories - 1g carb, 22g protein, 8g fat
Veggies - 70 Calories - 15g carb[/quote]

Processed lunch meat sucks. If you’re going to eat sliced meat make sure it is at least from a deli where it is cut off a bigger hunk of meat, not the pre-packaged Oscar Mayer crap.

[quote]Before Run / After @ 2:45 and 4:15
Apple - 90 Calories - 23g carbs
//////////////////////////////////
20oz Gatorade - 125 Calories - 35g carbs[/quote]

You should be getting some protein sometime in here, otherwise you’re body will go completely catabolic.

[quote]After Lift @ 5:20
1 Plain Bagel - 360 Calories - 70g carbs, 13g protein, 2g fat
1 Scoop Whey - 120 Calories - 3g carbs, 23g protein, 3g fat[/quote]

1 scoop? Why not 3? Why not Surge? You need some fast acting protein and carbs after lifting, especially after you just went running.

[quote]Dinner @ 5:30-6:30, anytime between.
Either:
8 Slices of Turkey + Roast Beef - 410 Calories - 10g carbs, 61g protein, 12g fat[/quote]

Again with the lunch meat. I know it’s convenient, but shit learn how to cook for yourself. I question the carbs in it too. Seems high for just lunch meat.

[quote]OR
8-12oz whatever meat is being served - Roughly 600-800 Calories, 0g carb, ?g protein, ?g fat
Then with either of the meals both get:
Veggies - 70 Calories - 15g Carbs
2 Slice Cheese - 160 Calories - 12g fat, 10g protein[/quote]

Pretty weak dinner overall. Carbs are way too low.

[quote]930pm
2 Slice Cheese - 160 Calories - 12g fat, 10g protein[/quote]

Weak. Don’t rely on dairy to get your protein. Have a shake with a couple scoops of Metabolic Drive (not whey only).

Overall this looks like a cutting diet. You’re calories aren’t too bad, but your food selection is very weak. I wouldn’t expect too much in the way of muscle building with this scheme. You need more of all three macros, but more importanantly you need to get those macros from better sources.

I wish the mods would take away this kids posting privileges and direct him to someone who can help with his disorder. He has a problem thats frighteningly obvious. He needs help. Have someone who is qualified contact him. Posting on this forum has helped him very little, if at all. When somebody has this obvious of disorder the mods or some higher up should direct this person into the right direction. The help that this kid needs is beyond the scope of this forum and the people posting here.

The deli meat is cut off a big hunk of meet, it is a sandwhich bar where I will take the selected meats from the bar and put it in my sandwhich.

I don’t have enough money to afford more than 1 scoop a day =/. I will throw some fruit in my second meal as well.

I chose the deli meats mainly because they do not serve lean meats in the cafeteria usually. Also, the packets, are regular flavor, if this makes a difference? No sugar in the ingredients, only thing other than 100% Whole Grain Oats, is a list of vitamins added =/, I would get the old fashioned kind, but there is no where to make it.

I would cook for myself also, but again, I am at boarding school, 15 years old, and do not have any place to make it. I should have pointed out my diet is consisting entirely of cafeteria food.

I looked up calorieking.com the exact nutritional facts of an oz of the meat I am eating, so then I put 10oz and it came up with the exact carb, protein, and fat content of the 10oz or 8, or whatever I put in it’s calculator.

I wasn’t sure about the carbs in my last meal as well, seeing as how I don’t handle carbs usually well at night, I decided to go with just veggies. Will a crap load more of veggies suffice? Or should I add a slice of whole wheat bread in my veggie/meat stir fry (I cut the meat and veggies up, stir them in a bowl and then sprinkle the cheese in, one big awesome bowl of nutrience lol)

I wish I could afford better stuff and have a microwave to do this, but sadly, they are not allowed in our dormes, and I do not know as of now if my dorme building has one. If it does, I will run down to Wal-Mart and get a 5lb tub of old-fashioned oatmeal and run by the caf for my fruit and eggs as I go to class.

I take the bagel out on off-days because I read on the Carb cycling, and also the Quality Mass diet, how they both suggest taking some carbs and calories out on lifting days to combat fat gain, so I decided, why not just make it easy and take the bagel out? 70carbs gone and 360 calories, perfect, right? Plus it isn’t whole wheat bagel, if they served them, I would eat one of those a day regardless if I was lifting or not, bagels areeee gooood lol.

Any recommendations as well?

I will be sure to make adjustments when I see the actual food for myself. I am just going by what I already know is there from when I visited for two weeks (I hear in those two weeks, it was a summer program, that they have MUCH more food available during the academic year)

So yeah, I will make adjustments with fruit to meal #2, I’ll throw an apple in there. I will see if a lean meat is served at lunch and dinner, if it is, I will have 8-12oz (all my stomach can really handle, I’m a lightweight lol), and then veggies are almost always served at lunch and dinner, if not a salad I guess will have to suffice.

Any more recommendations, and thanks a bunch man, that really helped me out.

Oh, and to the last person who posted about my disorder. Yeah, I know, I had an eating disorder, but it was 3 months ago. I have psychological help with a psychiatrist and I showed her this site and how much you guys offer your undying amount of knowledge with nutrition and she said with nutrition questions and stuff, I should try to help myself and seek help here.

If at any moment though, a number of you feel I should shutup and go away, by all means tell me…I know…I can be annoying with this sh*t.

But yeah…thanks for all your advice. I only made this thread because no one really seems to answer exactly what I am asking in my other threads, just to tell me to stop worrying, but I am a perfectionist, and the last thing I want to do is make a mistake when trying to gain weight >_<

[quote]friedrice683 wrote:

1030 am
2 Whole Egg - 160 Calories - 4g carbs, 26g protein, 10g fat
[/quote]

26 grams of protein from 2 eggs…Are these some freakin ostrich eggs or something?

[quote]friedrice683 wrote:
Oh, and to the last person who posted about my disorder. Yeah, I know, I had an eating disorder, but it was 3 months ago. I have psychological help with a psychiatrist and I showed her this site and how much you guys offer your undying amount of knowledge with nutrition and she said with nutrition questions and stuff, I should try to help myself and seek help here.

If at any moment though, a number of you feel I should shutup and go away, by all means tell me…I know…I can be annoying with this sh*t.

But yeah…thanks for all your advice. I only made this thread because no one really seems to answer exactly what I am asking in my other threads, just to tell me to stop worrying, but I am a perfectionist, and the last thing I want to do is make a mistake when trying to gain weight >_< [/quote]

Really I think your problem is just plain inexperience. You shouldn’t be expected to be perfect or do everything perfect at 15-yrs-old. That’s ridiculous. And trying to do everything perfect will just cause you way too much stress.

Realize that dieting is easy, so if you gain some fat trying to bulk up you can always just diet it off later. Once you stop fearing food and get some experience using it soley as a source of fuel, you’ll be much better off.

Stop worrying about macros. Hell when I was 15 I didn’t even know what that word meant. Just try to get as much protein as you can, avoid fried foods, avoid high sugar-only foods (i.e. candy, soda), lift really hard and get your PWO in, and eat every few hours. That’s all you really need to know! Stop looking at the calorie/macro breakdown of foods. 50% of the time it’s slightly off anyway.

I didn’t know you were 15 before when I posted my response. Much more detail than a 15-yr-old needs. I know you want to feel more grown-up and feel like you are doing the right thing, but at this point in your life you are still growing and if you don’t give your body the fuel it needs to grow naturally, you may actually stunt your growth and never reach your full potential. Save the dieting for collge.

Oh, and I read your other thread. You are not an FFB. The definition of “losing 30lbs” is not that simple. You have to of had the 30lbs to lose in the first place. You were not 30lbs overweight. You may have been carrying some fat, but at the weight you were there was no way you were 30 lbs overweight unless you are 4’-8" tall.

I have to agree with these other guys man, you’re way too young to be soooo concerned with this stuff. I mean it’s not bad for a 15 year old to worry about macronutrients, I wish I knew how to eat when I was 15, but it seems as though you are taking it a little too far. I know you said you’re talking to a psychiatrist and you just want nutrition advice from this site, but the best advice anyone here can give you is to eat. You’re soo concerned about the small things that you don’t realize that the most unhealthy thing your doing is worrying too much. You’re way too young to be messing with your metabolism soo much with eating disorders.

Seriously, it takes quite a bit of effort to manipulate your physique significantly. So don’t worry about getting fat. Your body will try to maintain it’s current weight even if you don’t eat every meal perfect. If you start to gain weight even though you are eating healthy foods and not eating enormous amounts of calories then that means your probably too skinny to begin with. Plus if you start gaining more you will probably do better in your running, because your body wont be starving. Just eat healthy, stay away from candy and sweets. At 15 you could afford to eat a little unhealthy and your metabolism can handle it. The articles your reading are for adults who have trouble losing weight.

Why not try a little experiment on yourself?

Pick a target number of calories that you know you can meet and that you know is also well above what you think you need. Then chart your food for a month, knowing full well that you will gain some fat by doing so. Also chart all your exercise as well in addition to weighing yourself at the start of this endeavor.

At the end of the month, weigh yourself again. Look at the calories you ingested and the calories you expelled with various activities. The weight difference will tell you roughly how many calories you need to maintain your body weight given a certain amount of exercise.

This way there will be no guess work involved in the future. You won’t have to worry about eating too much or too little because you will know how much your body needs.

All the food and activitiy calculators in the world are nothing more than estimates based on studies involving large numbers of people. There’s no substitute for experimenting with your own body and keeping detailed records.

I did this a few years ago and discovered over the course of three months that at 200 pounds with an office job and no exercise, I needed 2800 calories per day to maintain my weight.

I know this for a fact because I was meticulous about it.

What’s the worst that could happen in a month? You gain maybe five pounds of fat? Isn’t that a small price to pay for you to know how your own body works? Just think of the control you will have over your body once you’ve removed the guesswork.

Once you understand how you work with bulk calories, then you can experiment with macronutrient ratios. You’re taking too big a bite for now. Start with the basics. Once you have those under control, you can move on to more complicated nutrition concepts.

Friedrice, another issue is being concerned about the “right” way. This is what freaks me out.

There is no fucking right way. The body sees the food you eat, does what it decides to do. You learn from that and then adjust based on how your body reacts.

Eat good foods. Work hard in the gym. Get lots of rest. Don’t worry about this shit so damned much… go find something normal to do that kids your age do instead.

As I’m sure you know, you need to learn to let go. Life is not a precise process and there is no such thing as perfection. Really.

Dude, i ate more wunderbars than i knew what to do with this weekend, and i didn’t instantly blow up into a fatty mass. Doubtful a bagel can match the damage of that many wunderbars. If you’re coming up 600 calories short, why are you cutting out a bagel? I’d suggest if you’re intent on cutting it out, at least try adding in some wunderbars… they’re not my favourite, but they were my housemate’s so they were free. And then, when a wunderbar a day for a month doesn’t make you blow up into an overweight slob with diabetes, maybe you’ll be less scared of real food. :>

Just thought I’d jump in with everyone else. At 15 I ate everything in sight and never worried about it. Didn’t gain weight either. I played soccer, worked out some, oh yeah and worked on a farm.

Eat. Watch. Adjust.

Stop being so precise with everything. The perfect diet plan is never going to be made, because it doesn’t exist.

Ok guys I’m kinda freaked out lately, can someone here answer some questions?

Alright first thing’s first, my diet of 3,000+ and climbing will start once I can figure when the damn weight room is open every day and then fit it into my busy little schedule ! (contemplating to wake up at 5:50 every morning to lift weights before class instead of directly after Cross Country)

Now as some as you know, I’m very reluctant to “eating” big as a fear of “getting fat”, as I thought myself as “fat” when I was basically 160lbs over a year ago.

So after over a year of almost every day basically speaking of being in a “negative” calorie deficit…how much has my metabolism been stunted?! Because here I see other 15 year old guys wolfing down entire pizzas before going bed, sure they are a little chunky but then again, they seem like they can eat whatever they want, whenever, and just maintain.

How long of eating a lot until my metabolism is normal again I must ask…I ask this because I read that Metabolism and how it’s affected from dieting article

I just want to be normal again. I pray to God every night but I just skimp out because I am just so damn afraid I will get fat, but once my routine starts, I will be so dedicated that I will not look at myself naked in the mirror, my stomach, or anything for 2 months seeing as how that would make me stop if I thought I was getting fat.

So yeah…how long would you say =/

[quote]phatmike wrote:
friedrice683 wrote:

1030 am
2 Whole Egg - 160 Calories - 4g carbs, 26g protein, 10g fat

26 grams of protein from 2 eggs…Are these some freakin ostrich eggs or something?

[/quote]

i think that is correct, 6grams in white and 7 in yolk (or vice versa)