New to cutting diet need advice.

[MVMagnusson]

Age: 25 in march
Weight: 235
Height: 6'1"
Body Fat: 15%

Goal: 10 to 12% body fat
Ive never taken anything at all except creatine when I was 16. Not even protein. Ive always had pretty decent diets and Ive been lifting solid for about 4 to 5 years now. Before that I was on and off too much to justify my gains. I started when I was 20 really seriously and went from around 185 to what I am now with no supplements as I said. It just seems as if now I'm starting to plateau a little and I'm ready to cross that hump. I was wanting the experts advice on a good diet so I came here and this is what I currently came up with. I was hoping you guys could shed some light on it and tell me how its going to pan out. I appreciate it.

1 cup eggwhites 100% whey 2 tbls flax
26.5/1.8/.4 24/3/1
126cal 120 cal 10 cff
50.5/4.8/1.4 246 cal 10cff

Steamfresh mixed vegs. 3 cups Turkey 6oz
8/48/0 39/0/3
60 cal 0 cff calories 180 cff 30
47/48/3 240 cal 30 cff

oatmeal Albacore tuna fillets
4/18/1.5 33/6/3.5
cal 100 cff 15 cal 170 cff 30
37/24/5 270 cal 45 cff

Steamfresh veg. boneless skinless chicken
8/48/0 46/0/2.5
cal 240 cff 0 cal 220 cff 40
54/48/2.5 cal 460 cff 40

workout
pwo whey shake 2 tbls flax
24/3/1 cal 120 cff 10

tilapia fillets vegs
42/0/4 4/24/0
cal 196 cff 18 cal 120 cff 0
46/24/4 316 cal cff 18

258.5/151.8/16.9 1652 cal 153 cff
Is this better to start off with fellas?

[perfectbeast2001]

if those final numbers are correct then your fats are way too low. EFAs are essential for losing fat. I do see you have some flax in there so I would double check the figures and make sure that correct.
How many cals are you consuming at the moment. You will probably find it better to reduce cals gradually weekly or every two weeks. If you start this low on cals you will plateau when your body fights for homeostasis (to remain the same) and you will not really be able to drop cals further as you will be living on nothing and burning muscle tissue. Have you worked out BMR and then crunched numbers with the harris benedict equation? We need to know your maintenance cals before anything else, that will give you an idea of how many cals to begin dropping by (maintenance - 200 for example) then reduce by 200 every second week.
Your pwo and ppwo meals contain no carbs. Carbs are a must in these meals (especially PWO) so you need to add some dextrose or even better waxy maize starch or powdered oats to your pwo shake (80g) and add some whole food carbs to the ppwo meal (oats or brown rice).
So in conclusion
- double check figures
- work out maintenance cals
- add some EFAs
- add carbs to pwo and ppwo meals.
a split of 40% carbs 40% pro and 20% fats would be a good rule of thumb. If you are carb sensitive (like me) then you may want to go more like 30% carbs 50% pro 20% fats

[MVMagnusson]

I didnt put the figures of the flax oil into the final listings. Should I take 4 tbsp of flax daily? It said my daily cal intake should be around 2200. Before I started the diet I fluxuated horribly from one day to another on calories.
1 cup eggwhites 100% whey 2 tbls flax 0/0/28 260cal 260cff
26.5/1.8/.4 24/3/1
126cal 120 cal 10 cff
50.5/4.8/29.4 506 cal 270cff

Steamfresh mixed vegs. 3 cups Turkey 6oz
8/48/0 39/0/3
60 cal 0 cff calories 180 cff 30
47/48/3 240 cal 30 cff

oatmeal Albacore tuna fillets
4/18/1.5 33/6/3.5
cal 100 cff 15 cal 170 cff 30
37/24/5 270 cal 45 cff

Steamfresh veg. boneless skinless chicken oatmeal
8/48/0 46/0/2.5 4/18/1.5
cal 240 cff 0 cal 220 cff 40 cal 100 cff 15
58/66/4 cal 560 cff 55

workout

pwo whey shake Oatmeal 2 tbls flax 0/0/28 260cal 260cff
24/3/1 4/18/1.5
cal 120 cff 10 cal 100 cff 15
28/21/30.5 cal 480 cff 285

tilapia fillets vegs
42/0/4 4/24/0
cal 196 cff 18 cal 120 cff 0
46/24/4 316 cal cff 18

266.5/187.8/75.9 2372 cal 703 cff

[MVMagnusson]

bump

[MVMagnusson]

The BMR was 2287.15 and the HBE was 3545? Is that right? damn that seems like alot.

[MVMagnusson]

could someone please help me with this?

[IBdmfkr]

How are you coming up with 50carbs from veggies and are you deducting the amount of fiber from the total carbs?

You barely have any Real carbs in there and your calories are too low for your bodyweight IMO. You'll more than likely lose muscle mass.

[perfectbeast2001]

The BMR was 2287.15 and the HBE was 3545? Is that right? damn that seems like alot.

sounds about right to me. I would shoot for about 3200 cals to begin cutting and then adjust from there on in. And agree with I**, wheres the carbs?

[MVMagnusson]

I figured I would start losing muscle mass if I did go at this rate because I weighed last night and I was already 229. The dietary fiber in the veg. is 8g and the carbs is 48...so anytime I have fiber in something, I need to deduct that from my carbs? I just dont know how im going to intake more calories without messing up my other stuff...I'm sure theres something I could throw in there in one or two of my meals to meet the goal. Any suggestions? Also, will it intially burn fat then go to muscle or will it burn both fat and muscle at the same time at this rate?

[MVMagnusson]

would raisins be a good source?
1 box
1/31/0 fiber 2g cal 130 fat cal 0

[IBdmfkr]

No..

You need to totally rework the diet rather than try and squeeze calories in here and there.

Start by figuring out your total macros you're shooting for during the day to meet 3000calories for example.
Ex:
350g protein
250g carbs
60g fat
This is approx 3000 calories
Now take this and divide each by 6 (for 6meals during the day).
So each meal you'll want to shoot for:
55g protein
40g carbs
10g fat

Now choose good food choices and low GI carbs and put together each meal.

This is the basic rule of thumb IMO for most ppl, if you can do this and create a diet then it's easy to make adjustments and you will meet your goals when everything is on point.

[MVMagnusson]

Ok, I will work on that for sure. I really appreciate the help. Basically it doesnt matter how I get the 350/260/60(food wise) just as long as it meets the criteria you explained in that last post correct? I'm still wondering what you were referring to when you made the statement about the fiber changing the carbs on foods. and when you say low GI carbs whats that abbreviated?

[IBdmfkr]

Fiber doesn't count towards your total carb intake so subtract it.
GI = Glycymic Index, do a search with google, it will show you foods and how they rate.
Here's a link: http://www.bodybuilding.com/fun/issa5.htm

Yes it does matter how you come up with those numbers because you want good nutritious whole foods.
Here are some examples:
http://www.bodybuilding.com/fun/stella9.htm

[MVMagnusson]

Thank you very much. I will work on these numbers this weekend and post a new diet.

[MVMagnusson]

1 cup eggwhites 100% whey 2 tbls flax 0/0/28 260cal 260 cff
26.5/1.8/.4 24/3/1
126cal 120 cal 10 cff
50.5/4.8/29.4 506 cal 270cff

Steamfresh mixed vegs. Turkey 6oz
8/48/0 39/0/3
60 cal 0 cff calories 180 cff 30
47/48/3 240 cal 30 cff

raisins Albacore tuna fillets salad with albacore tuna
1/31/0 33/6/3.5 25.5/5/2.5
cal 130 cff 0 cal 170 cff 30 cal 137 cff 26
59.5/42/6 cal 437 cff 56

Steamfresh veg. boneless skinless chicken oatmeal
8/48/0 46/0/2.5 4/18/1.5
cal 240 cff 0 cal 220 cff 40 cal 100 cff 15
58/66/4 cal 560 cff 55

workout

pwo whey shake raisins albacore tuna 1 tbls flax 0/0/14 130cal 130cff
24/3/1 1/31/0 24.5/2/2.5
cal 120 cff 10 cal 130 cff 0 cal 122 cff 26
49.5/36/17.5 cal 502 cff 166

tilapia fillets vegs oatmeal
42/0/4 4/24/0 4/18/1.5
cal 196 cff 18 cal 120 cff 0 cal 100 cff 15
50/42/5.5 cal 416 cff 33

314.5/238.8/65.4 cal 2661 cff 610

This look better? I know the cal count is low, but I figured these cals vs the junk food etc ones was good.

[IBdmfkr]

What is in these steamfresh vegetables and how are you coming up with 50carbs from vegetables?

[MVMagnusson]

Its alot of vegetables 12oz a pack.http://www.calorieking.com/foods/cal...ldGFibGVz.html theres the link....heres the facts

Calories 302(Kilojoules 1262)

% Daily
Value*
Total Fat 0 g 0%
Saturated Fat 0 g 0%
Trans Fatty Acids 0 g
Cholesterol 0 mg 0%
Sodium 76 mg 3%
Total Carbohydrates 45.3 g 15%
Dietary Fiber 7.6 g 30%
Sugars 15.1 g
Protein 7.6 g
Calcium 75.6 mg
Calories from Fat 0 (0%)
Calories from Carbohydrate 181 (86%)
Calories from Protein 30 (14%)
Calories from Alcohol 0 (0%)

[IBdmfkr]

A lot of sugar, replace that crap with 1cup of green veggies in a meal or two and a complex carb like Yams/WWpasta/Oats/Potato/B.Rice etc..
It'll benefit you much more.

[MVMagnusson]

Ok, will no salt added canned veggies work? 1 can per meal? Also, I am already down to 227lbs.... I really appreciate the help. I'll once again critique my diet. I will have to go to the grocery store and pick up some good carb sources and a different source of veggies...

[MVMagnusson]

bump