Final Diet & Numbers

[LeanMeOut]

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

[LeanMeOut]

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

[SwoleCat]

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~

[BrokenBricks]

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

[SwoleCat]

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

NOPE!

Check the servings per can,

~SC~

[dIeSeL_225]

theres 20g in the extra small can and 37g in the regular small cans

[LeanMeOut]

My cans either have 12g or 14g depending on the brand.

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

Mike

[BrokenBricks]

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.

[LeanMeOut]

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

[SwoleCat]

Told ya!

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

~SC~

[LeanMeOut]

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

[SwoleCat]

LOL, just think you did that from pieces of advice, I didn't even customize a program for ya.........LOL........

Nice job!

~SC~

[rambo]

Way to use your resources buddy. Thumbs up.

[arthurb999]

Nice diet!

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

[LeanMeOut]

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

[arthurb999]

Congrats on the weight loss then.

[LeanMeOut]

Congrats on the weight loss then.

Thanks bro It's been hard lol