Well, with all the running/lifting combinations we do as sprinters, if you keep a high protein diet, you’re obviously going to lean out like crazy. I was just wondering what type of tips you guys have to getting even more shredded? I am 165 lbs at about 9 percent bodyfat, I’m currently drinking lots of water and eating lots of tuna…seems like something’s missing though(of course, I eat other foods besides tuna.) How many calories/carbs/protein should I be taking in a day at my weight? Any tips/recommendations are greatly appreciated. Thanks a lot.
2-3 salads a day
Tons of vegetables
I’m more ripped and vascular than ever and don’t count cals and do many “wrong” timing things (fruit @ nat and carbs/fats together) but it’s always good stuff. Eat all clean foods and keep up the low intensity work and you will get shredded over time.
Well how many calories are you taking now?
It varies…usually in the pretty wide margin of 2000-3000 cals a day.
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First you need to find your basal metabolic rate (bmr) or “cruising speed” as it’s known :-
Add zero to your weight in pounds, then add to the result twice your weight.
In your case…1650 + 330 = BMR 1980
That leaves you with what a 165lb man expends just to support his vital life processes.
The food your eating should be calorie dense e.g beef,nuts,peanut butter and whole milk. This allows you to keep up your caloric intake with as little volume as possible. You can imagine what would happen if you tried to take in your thousands of calories just from salads and veggies !!
Say you reduce your calories by 400 you will lose one pound of fat in 7 days, this by diet alone.
I dont want to sound like im havin a go at devan but low intensity “steady state” stuff is poor for fatloss. It takes about ten hours of continous activity to burn one pound of fat…worth it ?
SeanJos
p.s
the formula is different for females :rolleyes:
And then again, you can imagine what would happen if you tried to eliminate your salads and veggies with your choices of food!!! ( 
–> this is how I look when I have this kind of problems…)
The answer, in the middle…
WHAT! Peanut butter and whole milk??
I’ll just say dropping milk and peanut butter from my regular diet (I probably have 1-2 servings of each every week or every other week) was the best thing I ever did. Not only am I leaner, but I feel a lot better.
People are missing the bigger picture to aim for performance and let the body lean itself out. I guarantee you that if you eat lean meats, quality fruits (pineapple, blueberries, rasberries, kiwi, etc.) and lots of vegetables that you will get lean even if you are eating a lot. I am leaner eating more calories from these foods than I ever was from milk, peanut butter, etc. The fact is, these foods are truely feeding your body with nutrients, fiber, and everything else your body needs rather than just going for a number.
I have never personally seen someone who eats paleo or zone-esque that is not lean.
Obviously I didn’t mean eat only those things, some of them not at all 
Forget the high protein, low carb rabble. These diets work (particularly low carb) but for the unbalance it creates will adversely affect your workouts, and the weight lost will be mostly water.
60% carbs 25% protein 15% fat is what you want. As any nutritionist will agree.
SeanJos
Define any nutritionist. I eat tons of carbs like most athletes here, but what you posted goes right into the wind of those recommendations. Peanut butter is extremely high in fat (not even quality fat) and whole milk also has a good deal of bad fat and lots of sugar. What about getting carbs and fats from quality foods, like fruits, vegetables, FISH, turkey, walnuts, etc.?
Of course Eat vegetables, fruits and nuts. 
I used those exmples as they’re calorie dense therefore low volume. Of couse you will eat other things… 60% 25% 15%
SeanJos
Why does it matter if they are calories dense?
I’d worry much more about foods being nutrient dense rather than calories dense. Vegetables are not dense at all on the calories and neither are most fruits even (compared to PB and whole milk) and provide far greater benefits.
Is it just me, or does anyone else find peanut butter/whole milk a “mass gaining” food, rather than a shredding food? Whole milk especially…it hides my definition a lot of the time and hides my vascularity.
Mass gaining? Maybe
Fat gaining? Yes
I agree…milk especially.
I could drink a gallon of motor oil every meal and still have a very low bodyfat %. The energy expenditure with sprint training is enourmous and I struggle to get enough calories to even maintain my weight. Gaining fat is an impossibility. I just ate 3 cups of oatmeal for lunch with a big plate of vegetables and meat and I’ll be hungry again in another few hours.
Try adding EFA’s and virgin coconut oil to the mix if you aren’t already getting good fats.
Yeah I know what you mean, I’ve always found it easy to lean out…how many calories are you taking in roughly on a daily basis, Blinky?
I don’t count nor do I feel like adding it up but, I do take about 300 cals of good fats with each meal though. (3 tsp Total EFA, 1 tsp fish oil, 1 tsp hempseed oil, 3 tsp coconut oil).