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  1. #1
    StevePJC's Avatar
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    What would I lose?

    Was wondering what could I concievably lose as far as muscle on this diet.

    I'm 6'1" 313 pounds. Back training with weights again after many years off. Former heavy gear user.

    If it would help I will post a complete meal plan. For now I'll give the basics.

    1645 calories, 324g protien, 216 calories from fat.

    Am wanting to drop as much flab as possible in 4 weeks.

    Training looks like this
    Mon - Chest, shoulders, tri's 30 minutes cardio
    Tue - Bi's, traps 30 minutes cardio
    Wed - 45 minutes cardio morning and night
    Thurs - Chest, Quads 30 minutes cardio
    Fri - Hams, calves, back 30 minutes cardio

    Am riding a bike around the base runway where I live in the mornings before breakfast. Miles is 5. Just started this yesterday morning.

  2. #2
    SwoleCat is offline AR Hall of Fame
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    Probably a lot seeing as your Kcals are lower than those of my wife's!

    Unless you are like 50% b.f., you'll want to re-vamp that.

    ~SC~


    Quote Originally Posted by StevePJC
    Was wondering what could I concievably lose as far as muscle on this diet.

    I'm 6'1" 313 pounds. Back training with weights again after many years off. Former heavy gear user.

    If it would help I will post a complete meal plan. For now I'll give the basics.

    1645 calories, 324g protien, 216 calories from fat.

    Am wanting to drop as much flab as possible in 4 weeks.

    Training looks like this
    Mon - Chest, shoulders, tri's 30 minutes cardio
    Tue - Bi's, traps 30 minutes cardio
    Wed - 45 minutes cardio morning and night
    Thurs - Chest, Quads 30 minutes cardio
    Fri - Hams, calves, back 30 minutes cardio

    Am riding a bike around the base runway where I live in the mornings before breakfast. Miles is 5. Just started this yesterday morning.

  3. #3
    StevePJC's Avatar
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    I wouldn't be surprised if I was close to 50%

    I posted pictures here http://forums.anabolicreview.com/sho...d.php?t=108132

    I had a plan laid out that gave me 2000 calories and 400g of protein but a buddy of mine was preaching that even at my size I cant take more than 50g protien in one sitting. Severely confused. Thank you for your input though.

  4. #4
    StevePJC's Avatar
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    Incase it helps anyone who wants to offer criticism, this is the food plan I have laid out.

    Breakfast 7am
    Food Protein Calories Fat Cal
    5 Servings Egg Whites 15 25 0
    1 Protein Shake 40 200 18

    Meal #2 10am
    1 Can Tuna (Large) 65 300 30

    Meal #3 12pm
    1 Protien bar 29 280 70

    Meal #4 3pm
    1 Can Tuna 65 300 30

    Meal #5 *SUPPER*
    2 chicken breasts 40 200 40
    Canned Veggie
    1 Serving Shrimp 30 140 10

    Meal # 6 10pm
    Protien Shake 40 200 18



    Total Protien 324
    Total Calories 1645
    Fat Calories 216

  5. #5
    SwoleCat is offline AR Hall of Fame
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    U have canned veggies, where are the Kcals from those carbs?

    Tuna alone or any form of protein alone is not a good idea. U need fat w/those meals. In the absence of carbs, fat in = fat out. No fat ingested, the body will NOT let go of any, but you will however burn the lean mass you DO have for fuel, thus setting you back further.

    Check the cutting sticky atop the page, and draw up a plan of attack from there. Additionally, your days IN they gym will have one meal breakdown, while days you are OUT of the gym will yield a diff. breakdown. (Gym meaning weights, not cardio) Cardio has to be a staple a.m.

    ~SC~

  6. #6
    StevePJC's Avatar
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    I'm probably gonna get cyberslapped for this. I dont know what a kcal is. Plenty of references for this in doing a search but cannot find one that tells me what it is.

    What is a kcal?

  7. #7
    SwoleCat is offline AR Hall of Fame
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    Calories.

    ~SC~

  8. #8
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    kcal=calories

  9. #9
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by dalcowbag
    kcal=calories
    Tardy = late.



    ~SC~

  10. #10
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    Quote Originally Posted by SwoleCat
    Tardy = late.



    ~SC~
    56k swole. . .gimmie some slack

  11. #11
    StevePJC's Avatar
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    Just looking for opinions then on this one. What do people believe the maximum intake *EDIT* for protien in one sitting. Does bodysize have anything to do with it?

    When I was heavy in the gym years ago during my gear days I ate like a machine. Thing was I didn't diet at all. Just ate whatever. Protien intake in a day was probably 5-800g.

    My goal is just to drop bodyfat to get healthy. I have a little over half of my strength from those days natural now. I'm not looking to compete or put on any weight. I mainly want to keep my strength and drop pounds. I've read countless diets on here and my eyes are crossed from it.

  12. #12
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    just read the cutting sticky a couple times and it will click and you'll be able to put together a great diet

  13. #13
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by dalcowbag
    56k swole. . .gimmie some slack
    J/K bro, I know, that is why I was f*ckin' w/you.........



    ~SC~

  14. #14
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    Quote Originally Posted by StevePJC
    Just looking for opinions then on this one. What do people believe the maximum intake *EDIT* for protien in one sitting. Does bodysize have anything to do with it?

    When I was heavy in the gym years ago during my gear days I ate like a machine. Thing was I didn't diet at all. Just ate whatever. Protien intake in a day was probably 5-800g.

    My goal is just to drop bodyfat to get healthy. I have a little over half of my strength from those days natural now. I'm not looking to compete or put on any weight. I mainly want to keep my strength and drop pounds. I've read countless diets on here and my eyes are crossed from it.

    Hey dude, first, welcome to the diet forum.

    To answer your question about the amount of protein in one sitting, that is a really hard question to answer (and it's one that gets asked A LOT). It depends on your total lean body mass, yoru testosterone levels , insullin, T3, T4, and so on..... Some people may be able to metabolize 100g per sitting while others may only handle 20. 40-60g would probably be a good starting point.

    I hope that helps.

  15. #15
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    Quote Originally Posted by bad_man
    Hey dude, first, welcome to the diet forum.

    To answer your question about the amount of protein in one sitting, that is a really hard question to answer (and it's one that gets asked A LOT). It depends on your total lean body mass, yoru testosterone levels , insullin, T3, T4, and so on..... Some people may be able to metabolize 100g per sitting while others may only handle 20. 40-60g would probably be a good starting point.

    I hope that helps.

    I agree, anywhere from 40-60grams of protein per sitting. Also.. are you doing cardio in the AM on an empty stomach? If not, I suggest you do for 45-60 mins at 65-75% Heart Rate.

  16. #16
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    Quote Originally Posted by slizzut
    I agree, anywhere from 40-60grams of protein per sitting. Also.. are you doing cardio in the AM on an empty stomach? If not, I suggest you do for 45-60 mins at 65-75% Heart Rate.
    ditto man. . you dont want to be doing cardio right after your lift. Or you can kiss you muscle goodbye

  17. #17
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    Quote Originally Posted by dalcowbag
    ditto man. . you dont want to be doing cardio right after your lift. Or you can kiss you muscle goodbye
    this statement is 100% true! i learned this the hard way & set me back a while.

    TrIBOL

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