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  1. #1
    LeanMeOut's Avatar
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    Final Diet & Numbers

    OK.... here is my final diet outline for days I don't have school:

    Height: 5'10
    Weight: 160
    About 14-15% body fat
    Cut Diet to get down to 10-11% body fat in 8 weeks. I have already been going for 2 weeks.

    #'s - Calories/Protein G/Carb G

    9am
    --------------
    Cardio 45 minutes medium intensity


    10am
    --------------
    2 Eggs
    1 Bowl Oatmeal
    Protein Shake
    #'s: 420/37/34

    12 pm
    ---------------
    1 Can Tuna w/ mayo/mustard
    1 flax tablet 1000 mg
    #'s: 300/30/0


    2pm
    ---------------
    1 Lean Steak
    1 Piece Cellery
    1/4 cup cottage cheese
    #'s: 330/48/5

    4pm
    ---------------
    Pre workout shake w/ creatine
    Flax Oil
    #'s: 140/20/5

    6pm
    ---------------
    PWO Shake w/ Detrose
    #'s: 320/20/55

    7:30 pm
    ---------------
    1 Chicken Breast
    3/4 Cup Brown Rice
    Brocholi
    #'s: 395/46/44

    9:30 pm
    ---------------
    Shake
    1000mg flax oil
    #'s: 140/20/5

    Bed 11 pm


    Sleep between 6-10 hours usually. Every Tuesday and Thursday I have to get up for class at 6:30 to get my cardio in before I go, so I don't get as much sleep.

    Final Numbers:
    Calories: Around 2100 w/ Misc
    Protein: 221g
    Carbs: 148g

    Supplements:
    Centrum Multi-vitamin
    Creatine/Glutamine
    Apple Cidar Vinegar Pills for slow ass metabolism at Meal 1 / 3 / 6


    How does this sound for my days off from school?

    I am going to post another diet for days I am at school to see what you guys think because I am still trying to figure out what to eat while i am there.

    Mike
    Last edited by LeanMeOut; 01-22-2004 at 11:52 AM.

  2. #2
    LeanMeOut's Avatar
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    I just wanted to say thank you to Swole and everyone else who has helped prep and critique my diet thus far. You guys rock, and are helping me achieve my goals. Thanks guys


    Mike

  3. #3
    SwoleCat is offline AR Hall of Fame
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    Glad to help, it looks like a big improvement.

    (save your money on those apple cider/vinegar pills. They won't do jack for your metabolism, but will attempt to make you piss out a lot of bodily fluid. Make sure to drink adequate h20.)

    ~SC~

  4. #4
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    small can of tuna if it only has 12g of pro in it.

  5. #5
    SwoleCat is offline AR Hall of Fame
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    Quote Originally Posted by BrokenBricks
    small can of tuna if it only has 12g of pro in it.
    NOPE!

    Check the servings per can,

    ~SC~

  6. #6
    dIeSeL_225 is offline Associate Member
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    theres 20g in the extra small can and 37g in the regular small cans

  7. #7
    LeanMeOut's Avatar
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    My cans either have 12g or 14g depending on the brand.

    What brand are you eating? How much is in the can?

    Mike

  8. #8
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    Quote Originally Posted by SwoleCat
    NOPE!

    Check the servings per can,

    ~SC~
    I should have used some inflection.

    Thats a **** small can of tuna if it only has 12g of pro in it.

  9. #9
    LeanMeOut's Avatar
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    My bad...

    there is 12g protein per serving. And there is 2.5 servings = 30g protein total. I need to change my numbers to reflect that.

    Mike

  10. #10
    SwoleCat is offline AR Hall of Fame
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    Told ya!

    J/K...............glad you got it straight. That should help your diet now for reals!

    ~SC~

  11. #11
    LeanMeOut's Avatar
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    To Swole...

    Hey Man I just want to say thanks again...

    I am seeing real results very quickly. I am amazed how fast I am getting cut up, I might only need 5-6 weeks of this to reach where I want to be. I am actually getting stronger while I am doing this too, which is something I didn't think would be possible during a cut diet. Your the man thanks again


    Mike

  12. #12
    SwoleCat is offline AR Hall of Fame
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    LOL, just think you did that from pieces of advice, I didn't even customize a program for ya.........LOL........

    Nice job!

    ~SC~

  13. #13
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    rambo is offline The Lord God
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    Way to use your resources buddy. Thumbs up.

  14. #14
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    arthurb999 is offline Anabolic Member
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    Nice diet!

    ...but at 5-10 and 160, I'd be bulking.

  15. #15
    LeanMeOut's Avatar
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    That will happen once I'm lean


    I'll put on like 15-20 pounds of lean mass after I get down to a body fat where I look good. I just want to see my abs for the first time in my 19 years of life

    Believe it or not less than a year ago I weighed 210 pounds, so needless to say I have some nice body fat still on me.
    But it is definitely starting to drop rapidly with this diet.


    Mike

  16. #16
    arthurb999's Avatar
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    Congrats on the weight loss then.

  17. #17
    LeanMeOut's Avatar
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    Quote Originally Posted by arthurb999
    Congrats on the weight loss then.

    Thanks bro It's been hard lol

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