Sample Diet

[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

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
__________________

[smokethedays]

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
__________________

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.

[SHRED]

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

your body can only digest so much EFA.

[smokethedays]

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

your body can only digest so much EFA.

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 but that's not what i meant.

[SHRED]

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

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

[SHRED]

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

Good read bro.

Best of luck to ya.

[DARKONE]

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 ???

[DARKONE]

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