I need help with my nutrition

[jrctherake]

First, sorry for the long read.
I started this thread https://thinksteroids.com/community/threads/134342147 after getting my latest blood work results and thought that my trt protocol was my problem but was told after posting it that my diet was my biggest problem.

I would like some guidance on my diet. If you look at the other thread you will see what I was eating and obviously that diet was not working so well so I'm making a change starting today.

I was told by several people on here that I have a lot visceral fat and it is causing me to be even more insulin resistant than I was before.

If you read my other thread you know that I abused aas when I was younger due to being a competitive bodybuilder which did not do my health justice long term which could very well be the reason I am having to be on trt now, who knows. My current doc sure don't.

Anyways, I'm not exactly sure what I should or should not eat to help get rid of the visceral fat and to improve my insulin resistance.

I was told to stay away from processed foods and sugars. Is this diet (way to eat) what I need to do:

breakfast

5 or 6 fried whole eggs (pam spray with olive oil), plain uncooked raw oats (1/2 cup or so)


lunch

8 to 10oz baked or boiled chicken, 1 or 2 cups of green beans, 1 cup of brown and long grain wild rice (microwavable by minute made I think), large bowl of raw spinach with nothing added


dinner

same as lunch
or
homemade chicken soup with nothing but raw celery and carrots in it. (we usually make the soup with 5lbs of chicken 1lb of celery and 1lb or carrots cooked in pressure cooker).
or
10oz of baked tilapia, 1 cup of green beans, 1 cup rice, large bowl of leafy greens.


If the microwavable minute rice is ok can alternate plain sweet potatoes in its place every other day?

I will drink nothing but water. I will shoot for a 3/4 to 1 gal a day.

What do you people that know about visceral fat and nutrition think about that plan?


I have torn tendons in my foot so exercise is very hard for me at the time but I can use a recumbent bike to use as cardio.

Please give advice as I really need it.

Thanks, Rake

 

[idmd]

Today was a low carb day (<50g) and I ate:

Breakfast - 3 fried eggs and a cup of black tea with a small splash of half and half

Lunch - 1.5 grilled chicken breasts, 1.5 cups sautéed zucchini/onions/olive oil and a two small clementines.

Dinner - 2 fillets of tilapia, 3 cups romaine lettuce salad with a few cherry tomatoes and balsamic vinaigrette.

Dessert - spoon full of natural peanut butter

2042 calories (still 300 calls short of my goal but I'm not hungry) - 44g carbs - 62% fat, 28% protein and 9% fat.

 

[idmd]

Tomorrow (I have to plan ahead) I'm going to have:

Breakfast - 2 baked eggs (goat cheese and peppers inside) and tea with 1/2 and 1/2

Lunch - 1 can salmon salad with celery/mayo/onion and a clementine.

Dinner - Grilled salmon fillets with some side of veggie/salad (wife isn't 100% sure yet) and 2 glasses of red

 

[jrctherake]

Today was a low carb day (<50g) and I ate:

Breakfast - 3 fried eggs and a cup of black tea with a small splash of half and half

Lunch - 1.5 grilled chicken breasts, 1.5 cups sautéed zucchini/onions/olive oil and a two small clementines.

Dinner - 2 fillets of tilapia, 3 cups romaine lettuce salad with a few cherry tomatoes and balsamic vinaigrette.

Dessert - spoon full of natural peanut butter

2042 calories (still 300 calls short of my goal but I'm not hungry) - 44g carbs - 62% fat, 28% protein and 9% fat.

Tomorrow (I have to plan ahead) I'm going to have:

Breakfast - 2 baked eggs (goat cheese and peppers inside) and tea with 1/2 and 1/2

Lunch - 1 can salmon salad with celery/mayo/onion and a clementine.

Dinner - Grilled salmon fillets with some side of veggie/salad (wife isn't 100% sure yet) and 2 glasses of red

Thanks for posting your food intake. I see that I'm not to far off. It looks like I may need to up my fat intake a bit.

You say "low carb day" so I assume that your carb cycling. What is a full cycle look like for you. For example:

Do you eat carbs in the fashion of high, low and no.........meaning for example:

250 carbs for high day............150 carbs for low day.........and no carb days would be carbs you get from what greens you eat........repeat.

Also, do you adjust your protein and fat on high, low, no carbs days? If so, what are your numbers for protein and fat on said days?

Thank you very much for the detailed help as it will help me and most likely other members that read it.

Rake

 

[foreveryoung]

my diet today:

a banana, 150ml regular fat organic blueberry yogurt

large spinach salad with tuna and avocado, green peppers, black olives, tomato, cucumber, cheese, banana peppers (at Subway)

1/2 lb tenderloin steak, a small can of beans, steamed broccoli

2 cups of milk throughout the day, a bottle of "vitamin water" which is very lightly sweetened with cane sugar

 

[idmd]

I carb cycle twice a week on heavy exercise days. Carb day I shoot for 300g of COMPLEX carbs.

Even on carb days I still maintain my calorie restriction so sure, if calories are the same and the carb content goes up something has to go down right? So yes fat goes down. When you really think about it all this means is changing out your high fat thinks for complex carbs and everything stays the same.

Example: instead of 3 eggs in butter for breakfast I'd eat two cups of brown rice for 80g carbs. Post-workout would be a protein shake with a banana for 35g carbs. For dinner I'd also eat a sweet potato for 40g. The rest of my carbs would be from veggies and maybe some more fruit.

 

[pumpingiron22]

Food cal---------------pro ------- fat---------carbs
Egg whites 1 cup 125 26 0 1
2 can tuna 100 0 0 0
1boiled egg 60 5 3 0
1oz almonds 160 6 14 6
Talapia 100 21 1 35
buck wheat 170 6 0 27
1 cup veg mix 30 1 0 5
cottage cheese 100 2 1 5
1oz almonds 160 6 14 6
Talapia 100 21 1 35
buck wheat 170 6 0 27
1 cup veg mix 30 1 0 5
cottage cheese 100 2 1 5
1oz almonds 160 6 14 6
---------------------------------------------------------------------------------------------------
1,500 109 48 158

 

[James23]

Today was a low carb day (<50g) and I ate:

Breakfast - 3 fried eggs and a cup of black tea with a small splash of half and half

Lunch - 1.5 grilled chicken breasts, 1.5 cups sautéed zucchini/onions/olive oil and a two small clementines.

Dinner - 2 fillets of tilapia, 3 cups romaine lettuce salad with a few cherry tomatoes and balsamic vinaigrette.

Dessert - spoon full of natural peanut butter

2042 calories (still 300 calls short of my goal but I'm not hungry) - 44g carbs - 62% fat, 28% protein and 9% fat.

Where do you get 2042 calories?
3 eggs - 210
tea - 0
half and half, splash - 40

1.5 chicken breasts (3 oz) - 150
zucchini/onions - 100
olive oil - 120
2 clementines - 160

2 talipia filets - 200
3 cups lettuce - 10
vinagerette - 120

peanutbutter - 110

You're looking at around 1,220 calories.

 

[idmd]

Where do you get 2042 calories?
3 eggs - 210
tea - 0
half and half, splash - 40

1.5 chicken breasts (3 oz) - 150
zucchini/onions - 100
olive oil - 120
2 clementines - 160

2 talipia filets - 200
3 cups lettuce - 10
vinagerette - 120

peanutbutter - 110

You're looking at around 1,220 calories.

All of your calorie estimates are significantly lower than mine - I think you are underestimating my portions. For instance 1.5 chicken breasts weighed 12oz (I weighed them and not 3oz. Also, my wife cooks heavily with olive oil so I have a few fudge factors in there to account for that. Lastly, I had two glasses of red which I counted for calories but did not put into diet list above.