Sample Diet

I would really like to shed some fat before my wedding. I currently am 255 , I have a good muscle foundation. I also have a whole lot of fat. i am thinking of dropping calories to around 1800 (40/40/20) and doing cardio in the morning.
Since I have a great deal of fat storage, will such a calorie deficit still eat away at my muscle?? If anyone has any ideas / books /plan/links /comments


MEAL PLAN
Total calories 2300
PROTEIN=1.2*230=276g
CARBS=210g (will cycle carbs high med low days )
FAT=40g 9 18gsupplemented omega 3 6 9s+ CLA
No more than 10g of saturated fat a day)

EXAMPLE DAY
Cardio 30-45min on empty stomach (just water)

Meal 1=Orange jubilee shake
7:00am 1tbsp of omega 3-6-9

Meal 2=6 Boiled eggs----Whey protein shake
9:00am Pear whole raw

Meal 3=Can tuna (drained)--two slices whole wheat
11:30am extra thin bread+ 1tbsp miricle whip light

Meal 4= Yougort(fat free) 1/2 cup mixed with
1:30pm protien powder+ apple (pre workout )

50-110min of Weights (4day split)
HIGH INTENSITY WORKOUT

4:30pm
Meal 5=Protien shake and 1 cup of peaches (water)

Meal 6= 6oz Chicken breast+ 1/2 cup pasta+1/4cup
6:30pm Healthy choice sause

20 Min Cardio (low intensity on bike while watching tv)

Meal 7= Protien shake
9:30pm
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Quote:

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Originally Posted by DARKONE

I would really like to shed some fat before my wedding. I currently am 255 , I have a good muscle foundation. I also have a whole lot of fat. i am thinking of dropping calories to around 1800 (40/40/20) and doing cardio in the morning.
Since I have a great deal of fat storage, will such a calorie deficit still eat away at my muscle?? If anyone has any ideas / books /plan/links /comments


MEAL PLAN
Total calories 2300
PROTEIN=1.2*230=276g
CARBS=210g (will cycle carbs high med low days )
FAT=40g 9 18gsupplemented omega 3 6 9s+ CLA
No more than 10g of saturated fat a day)

EXAMPLE DAY
Cardio 30-45min on empty stomach (just water)

Meal 1=Orange jubilee shake
7:00am 1tbsp of omega 3-6-9 Replace the shake with Egg whites 4 or 5 (no Sugar)

Meal 2=6 Boiled eggs----Whey protein shake
9:00am Pear whole raw add some EFA

Meal 3=Can tuna (drained)--two slices whole wheat
11:30am extra thin bread+ 1tbsp miricle whip light Replace the bread with EFA

Meal 4= Yougort(fat free) 1/2 cup mixed with
1:30pm protien powder+ apple (pre workout ) replace the yogurt and the whey with chicken breast and EFA

50-110min of Weights (4day split)
HIGH INTENSITY WORKOUT

4:30pm
Meal 5=Protien shake and 1 cup of peaches (water) add 80 g Dextrose

Meal 6= 6oz Chicken breast+ 1/2 cup pasta+1/4cup
6:30pm Healthy choice sause

20 Min Cardio (low intensity on bike while watching tv)

Meal 7= Protien shake Add EFA
9:30pm
__________________

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remeber bro. no Protein alone, either pro/fat or pro/carb. yogurt and the orange shake thing is full of simple sugars which is bad.

I would suggest to add some whole food sat fat such as bacon, cheese, etc...

your body can only digest so much EFA.

Quote:

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Originally Posted by Buff_Daddy

I would suggest to add some whole food sat fat such as bacon, cheese, etc...

your body can only digest so much EFA.

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agreed on the that, but a 75 g EFA/day is not bad at all, and EFA as i mentioned it is pretty general word, it could be peanut butter which has EFA's and Sat. fats, it could be mixed nuts. i know u thought of Flax right away :wg: but that's not what i meant.

Quote:

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Originally Posted by smokethedays

agreed on the that, but a 75 g EFA/day is not bad at all.

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True dat, especially at his weight. id say it may almost be spot on.

Darkone, check out the "how to cut" sticky at the top of the page.

Good read bro.

Best of luck to ya.

Thanks for the info guys.. How are the calories (too high too low??)
I know this is pretty stupid but, should I switch to a circuit training to burn more
calories or stick with heavy weights?? Do you guys know of any sites with interesrting food recipies for cutting?? Am i stuck with whey and PB with oats ??? :scratch:

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