Quote (ozzyarmy3 @ Jun 16 2017 01:18pm)

Hey Raynor, i'm getting ready to hop off the deficit train, and start to try and put on some lean mass.. Because I used to be fat, I've had a tough time finding out what I should do exactly to put on lean mass while minimizing fat gain.. I've devised the diet below based on 3500 calories, and training 4 days a week. I also work in a very fast paced environment, an ER, so I am constantly going and going.. Currently, my stats are;

5'10"
196 lbs
sitting between 16-19% body fat. Not sure exactly where I land, but the calculators online say 18.5% and the pinch test says 16%.

Here's my plan


Breakfast:

3 pieces whole grain bread
6 egg whites
1 whole egg
2 tbsp natty PB
1 serving skim milk

Snack 1:
2 scoop Animal whey
2 tbsp natty PB
1/2 cup greek yogurt

Lunch:
8 oz chicken breast with some bbq sauce
1 banana
serving almonds
1 baked potato with avocado on top

Dinner
10 oz 93/7 ground beef
2 cups rice/whole wheat pasta
Huge serving green beans
1 serving skim milk

Post dinner snack
1 scoop whey
2 tbsp natty PB
1/2 cup cottage cheese

Should land me around 3500 cals, 70-80g of fat, 380-400g of carbs and 270-280g of protein..

I've also spoken to a nephrologist who says as long as I'm not in poor health and am drinking plenty of water, a diet with such a high protein wont have any negative impact on me. I asked because I was genuinely concerned with my current intake of 160-200g per day.
I know I should focus on leaning out, but it's frustrating to not see any gains at the gym due to the fact that I'm in such a huge deficit.

Let me know what you think man.

Quote (Bourse @ Jun 18 2017 02:52am)

hi raynor

once i was reading older posts in the thread and i remember you said you were carb sensitive, meant to ask you but never got around to it

what does it mean

Quote (leemyungbak @ Jun 19 2017 09:25pm)

Good evening Ray.

What are your thoughts on allergen immunotherapy? Seasonal allergies severely reduce the quality of my life and would like try this approach. Is treatment deleterious or potentially deleterious to my health?

Thanks again.

Quote (SKCRaynor @ Jun 19 2017 05:40pm)

Certain people have higher sensitivity to carbohydrates, which means increased insulin resistance. As a result, carbs can tend to force increased insulin levels and lead to higher fat gains from their consumption. Other people are not carb sensitive, and thus do not have thorough insulin resistance. They can tolerate higher carb intakes without excessive fat gain.

Quote (Excusemem8 @ Jun 19 2017 09:45pm)

when i have too much pasta i get diarrhoea, not straight away but if i have it at night, it will happen in the mornings

is that carb sensitive?

Quote (SKCRaynor @ Jun 20 2017 01:38am)

Looks good, however, why do you want to go on a bulk with 16-19% BF? That means you will be in the 2x range during the bulk, which is relatively high.

Quote (Greet @ Jun 21 2017 12:19am)

Ray,

Is mixing IF and Keto okay?

Quote (Excusemem8 @ Jun 19 2017 09:45pm)

when i have too much pasta i get diarrhoea, not straight away but if i have it at night, it will happen in the mornings

is that carb sensitive?