effective weight loss

Question
QUESTION: ok, i have the dieting part down for the most part, i basically know what i have to do to achieve fat loss and still maintain most of my muscle size, my biggest problem is late night food cravings mainly starchy foods, what are some good foods to replace with starchy foods? i am going to give u a typical day for me, so u can get the most accurate assessment for me..................................
here is a typical day for me,i  wake up around 10
eat 2 cups of oatmeal and 4 egg whites,..... around 1230 or 1 i have a southbeach diet pizza(it is actucally a pretty reasonably low calorie meal that is high in protein and contains a low amount of carbs only like 30g 40 g of protein 8 grams of fat )...i work out around 3 oclock and have an apple and a bunch of bcaa's(branch-chained-aminoacids)on top 8 to 10 g in creatine(basically my preworkout meal).....post workout i have vitargo(the extremely high glycemic postworkout glycogen loader 60 g worth..waxy maize) with 10 g of creatine monohydrate additional 5 g of bcaa....followed by 2 isopure rtd's(40 g each of whey protein isolate)..80 g of protein.....this is at around 5 p.m. about an hr and half to 2 hrs later i will typically have 10 to 12 oz of some sort of lean meat(Chicken,turkey,fish,lean red meat) accompanying the meat i usually have broccoli, or some sort of green vegetable, followed by some sort of a potato(should probably eliminate that potato) now the problems arise around 830 or 9///here i am assuming my blood sugars get real low here and i crave starchy foods...i try blunting this effect by using a protein i have that has 6 g of fiber, and is a casein slow relaseing protein, even with that fiber in there, it doesnt seem to blunt my hunger....i would say the worst meals i eat here are anything from chips and salsa, sandwhiches, potato chips, cereal, ....i know there are other facets involved at getting really diced up, such as sodium depleting, carb depleting, then loading, but i guess my biggest problem is again the late night snacks, which essentially sabotage my entire days progress...by the way my weight training workouts are fairly intesne i rarely rest longer than a minute or 2 between sets,  i lift fairly heavy in the 6 to 10 rep range, and i typically pyramid up, will occasionally throw in some drop sets for chest, and some supersets for arms but other than its just pyramiding up with heavy weights. a ronnie coleman way minus his weight that he uses hahaaha...that is a basic background on me man...u seem like a smart dude some advice on how to clean up the diet would be good....i am 6 feet and weigh 205 lbs, my bmr is probably around 2300..but i would say i eat arond 4000 calories a day..i take creatine, bcaas, fish oilds(which supposedly increase lipolysis) protein ...any suggestions?

ANSWER: Hi
It's important to remember that the body's main source of energy is carbohydrate, which should make up at least 50 per cent of your diet. The diet of someone who undertakes a lot of exercise should contain at least 60 per cent carbohydrates.
Good sources of carbohydrates are whole grain foods, such as whole grain pasta and bread, brown rice and oats.
Only in unusual instances should anybody consume protein making up more than 15 per cent of their diet. Muscle will be gained by eating the amount of protein in a normal diet. Any additional protein will place unnecessary pressure on the liver, possibly causing damage.
It is also important to remember that muscle needs carbohydrates, without adequate amounts of carbohydrate muscle will break down.

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QUESTION: pretty lousy advice
ANSWER: Michael
I apologize that my answer may not be what you want to hear, but I will emphasize again - you need carbohydrate for energy, without it you will damage your health.

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QUESTION: from what u were describing u were saying that u need 35% fat as ur daily intake of fat, and 15% from protein??? that is awful..forget about the effects supposedly on the liver, all that fat will rip your heart apart.....check ur refereneces buddy :)
ANSWER: Umm?35 per cent fat is not a ridiculous amount of fat for someone who undertakes an intensive amount of exercise. A low-fat diet would be one that contains 20-30 per cent fat. It is important to remember that fat is needed in the body to:
?carry vitamins A, D, E, K and F into the body
?protect body organs
?provide insulation
?give the body shape
?protect the brain
?coat the nerves in a myelin sheath
?enable cell membrane function
?synthesise vitamin D in the skin; cholic acid - a component of bile; some growth and sex hormones, and cortisol, which promotes glucose synthesis in the liver
?provide a concentrated source of energy
?enable growth, skin integrity, fertility and maintenance of red blood cell structure
?provide structure and function of cell membranes, particularly in the retina of the eye and central nervous system.
Good sources of fats are nuts, seeds and their oils and oily fish such as salmon and tuna.

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QUESTION: i understand that fats are absolutely essential for muscle growth, because many fats trigger testosterone production, and i dont want to argue semantics with you, but i think in my opinion a good ratio is the 40 40 20...if u supplement with efa's, nuts, fish, and wheatbread, i believe that is all of the fat u really need...but again this is just my opinion

Answer
Hi
I've been trained to evaluate nutritional information scientifically and to advise people in a way that will improve their health and longevity. I think my nutritional understanding may not have been what you were after and apologize for not just saying that I was unable to answer your original question.
Good luck with your muscle gains.

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