My New Diet Is Born

[the.tunisian.muscle]

atfer comments of some people here in the forum


i changed my diet, my goal is to be ripped to the bone

i hate fat and i want to delete it completly ,i mean i want to be 4-5 % bf


and i m actually at 17 maybe 18 % 230 lbs 188 cm

i do cardio, 45 min every days 4 times/week


so now my diet is :

1) BREAKFAST 9.00 AM

chicken breast (250 gr) brown spaghettis with a bit ketchup ( 100 gr)

(total:50 gr protein /75 gr carb hydr/ 3 gr fat/)--->527 kcal=====



2) 11.00 am

40 gr whey protein shake and 3 kiwis----> 44 gr protein,36 gr carb hydr,1 gr fat--->329 kcal


3) 1.00 pm

chicken breast (250 gr ) and brown rice with a bit ketchup ( 100 gr)

(Total 50 gr protein/ 75 gr carb hydrates/5 gr fat)--->*** kcal


4) 3.30 pm

40 gr whey protein shake----> 190 kcal ( because 30 kcal for 100 ml slim melk)


5) 6.00 pm


40 gr whey protein shake----> 190 kcal ( because 30 kcal for 100 ml slim melk)



7.30 PM
W O R K O U T---> 45 min cardio and 40 min bodybuilding workout




6) 9.15 pm


150 gr tuna natural ( noit oil) and brown spaghettis 100 gr

(total kcal :45 gr protein/75 gr carb hydr/4 gr fat)--->532 kcal




7) my last meal is whey protein 40 gr with water---160 kcal


TOTAL KCAL


PROTEIN
1315 KCAL/329 gr > total kcal

CARB HYDR
1044 KCAL/261 GR >2476 KCAL


FAT
117 KCAL/ 13 GR >




so what do you think to lose a lot of fat, is this diet good or i reduce carb hydr ?

[Prada]

Thats an awkward diet(e.g: you have carbs 7 hours pre workout) but as far as you macros are concerned, that's way to many carbs for a guy who wants to annihilate fat

[the.tunisian.muscle]

that's way to many carbs for a guy who wants to annihilate fat


what does it mean ?

It s good or bad for a guy who want to annihilate fat ????

[Prada]

that's way to many carbs for a guy who wants to annihilate fat


what does it mean ?

It s good or bad for a guy who want to annihilate fat ????

What Im trying to point out is that for someone who hates fat and wants to get rid of it as much as possible, you are consuming too many carbs. Hence it would be bad in your case

[the.tunisian.muscle]

ahahah i will become crazy

in my last diet, they said me , no carbs enough, and now it s too much

ok man, i will reduce it


instead 261 gr, it will be 160 gr, what do you think about it ????

[IBdmfkr]

Drop the carbs and raise the fats.. drop the shakes and replace with real foods.. Drop the fruits in meal 2... Drop the amount of carbs in your last meal.. Raise the amount of meat you are consuming.

There are other things that's just what stuck out.

[the.tunisian.muscle]

there is no carbs in last meal

but my question, do you say me this because it doesnt delete fat

or just for vitamins,and others good things for body


because i dont care of vitamins, every morning, i take supplements in all vitamin
zinc
fer
magnesium
etc...

if this program diet delet fat, it s all what i want

i dont care to feel wired or without energy

[IBdmfkr]

The diet isn't good, it's that simple.

I was looking at your last meal being the one with 75g of carbs.. I would lower that number so late in the evening as well.

Your last meal isn't a meal at all it's a shake, and even worse it's whey protein. Literally half of your protein is coming from this crap, you can't really expect to drink all your protein and still maintain a healthy metabolism while holding your lean body mass.

[gym lord]

agree with above comments ... also, dont see anything clearly specified as a PWO meal, which should be consumed within minutes of finishing workout, and which is where some of that whey and carbs listed elsewhere would actually be more useful ... but overall, too much whey and too many carbs listed ... also, think slow-burn carbs when including them, brown rice, yams, etc.

[the.tunisian.muscle]

ok thanks

i will change it

my last meal is whey protein to doesnt lose mass muscle during the catabolic cyle of sleep during night

and not a true meal because my body stock fat easily.


i saw that before to sleep, if i eat chicken breast,it becomes fat or if i take whey protein, it doesnt become fat...

and sorry but i hates vegetables, it s why carb hydrates come from brown rice and brown spaghettis..

hey guys, do you think that ,there is a difference between brown rice and vegetables if it bring you the same quantity of carb hydrates ?????

[the.tunisian.muscle]

so now my diet is :

1) BREAKFAST 9.00 AM

chicken breast (250 gr) brown spaghettis with a bit ketchup ( 70 gr)

(total:50 gr protein /51 gr carb hydr/ 3 gr fat/)--->431kcal=====



2) 11.00 am

40 gr whey protein shake and 2 kiwis----> 44 gr protein,22gr carb hydr,1 gr fat--->273 kcal


3) 1.00 pm

chicken breast (250 gr ) and brown rice with a bit ketchup ( 50 gr)

(Total 50 gr protein/35 gr carb hydrates/5 gr fat)--->385 kcal


4) 3.30 pm

40 gr whey protein shake----> 190 kcal ( because 30 kcal for 100 ml slim melk)


5) 6.00 pm


150 gr thuna->40 gr protein


7.30 PM
W O R K O U T---> 45 min cardio and 40 min bodybuilding workout




6) 25 min after the end of my workout


150 gr tuna natural ( noit oil) and brown spaghettis 50gr

(total kcal :45 gr protein/35 gr carb hydr/4 gr fat)--->356 kcal




7) my last meal is whey protein 40 gr with water---160 kcal

PROTEIN
1315 KCAL/329 gr > total kcal

CARB HYDR
1044 KCAL/143 gr >1955 KCAL


FAT
117 KCAL/ 13 GR

[hawktribal]

i still think that diet is garbage. i think 1 whey shake a day is pushing the limit let alone 3. your last meal is whey still? why? whey is a fast digesting protein, why would you want that as your last meal? you need food, not powder and water.

[hawktribal]

i'd also drop the fruit and ketchup. if you want to see results stick with these:

yams
oats
brown rice

WW pasta is okay, but finding a decent brand is tough. these things are not processed. still with those and you'll see results. some people love fruit, but IMO it has no place in a cutting diet, but that's just how my body reacts to it.

[the.tunisian.muscle]

YOU R right for my last meal, i need something who is digesting slowly

i hate yams and i already eat brown rice.

if i delete ketchup, my diet will be very horrendous

sorry but i can t do less than 3 shakes, i am student and i can t stay at home only to eat good.

i leave home 9 am and come back 6 pm, so, i cant do less 3 shakes.

[Johny-too-small]

You need fat to lost fat, plain and simple. Bump it up to at least 60-80 grams per day and lower the carbs or cycle your carbs.

Also, I dont buy the student-with-no time bit. Thats an excuse. My life is wicked busy too. Anyone can find plenty of whole protein sources at the store. A tuna pack is easy, just rip the thing open and eat. Its faster than a shake and its a whole food. Stay away form the ketchup and fruit. I know it sucks because the food doesnt taste that great but you'll get used to it, I promise. It takes work, just like when you started eating 6 meals a day for the first time.

[IBdmfkr]

I give up. Goodluck with your whey protein bro.

[hawktribal]

YOU R right for my last meal, i need something who is digesting slowly

i hate yams and i already eat brown rice.

if i delete ketchup, my diet will be very horrendous

sorry but i can t do less than 3 shakes, i am student and i can t stay at home only to eat good.

i leave home 9 am and come back 6 pm, so, i cant do less 3 shakes.

if you take out ketchup your diet will be horrendous? when did condiments become a staple of BB diets? your diet IS horrendous now. lose the whey.

second of all don't use the student excuse. there are tons of guys on this board who are full time students and make it work. i'm taking 16 hours of RIDICULOUS classes and working around 30 hours per week just to pay my grocery bill. honestly bro, do you really have the drive to do this? it's been said many times and ill say it again. if it were easy, everyone would look great.

[the.tunisian.muscle]

"if it were easy, everyone would look great"------>you r right

i will try to change whey protein by thuna and other things


hey I**MFKR , dont give up, with hope, we can fix all

even my diet lollll

[IBdmfkr]

You need more research, I'm not going to spoonfeed you a diet.

Keep reading and understand why we are recommending certain things.

Been to Brussels once 5years ago, it's like a mini-Red Light District.

[the.tunisian.muscle]

You need more research, I'm not going to spoonfeed you a diet.

Keep reading and understand why we are recommending certain things.

Been to Brussels once 5years ago, it's like a mini-Red Light District.

what did you do in brussels ???

[IBdmfkr]

LMAO.. well I worked in northern France and Paris but I went to Brussels sight seeing. Beautiful place.

[the.tunisian.muscle]

1)breakfasT 9.00

8 wittes of egg
oat flacke 100 GR



2) 11.00

thuna 150 gr


3) 1 pm

chicken breast (250 gr ) and brown rice with a little olive oil
( 50 gr)


(Total 50 gr protein/35 gr carb hydrates/15 gr fat)


4)3.30 pm


40 gr protein 150 gr tuna


5)6 pm


150 gr tuna ->40 gr protein


7.30 pm
W O R K O U T---> 45 min cardio and 40 min bodybuilding workout




6) 9.00 pm

40 gr whey
40 gr carboplex


7) 11 pm

200 gr chicken breast
200gr de steamed brocolis sprouts



i think that in my diet, tuna is too much present, by what protein , can i substitue it ????

PRO 90 ?
PRO 80 ?
etc...


thanks

[hawktribal]

post the macros for the whole day but here are some things i'd suggest:

1. do your cardio in the morning, not before you work out. all that dooes is put you into a catabolic state and you'll end up losing a lot more muscle.

2. get that shake in right after you put down your last dumbell.

3. i realize you're cutting, but i'd consider bumping the carboplex up to 60g's.

4. your meal at 11pm needs to be at 10pm. that's too long after you workout to be eating. also, add 1/2-3/4 cups oats to it (or brown rice/yam equivalent)

[the.tunisian.muscle]

a big thanks to you hawktribal but say me

can i substitue tuna by pro 90 or pro 80

and is not bad, that there is 6 hour between my last hydrat meal and my training ????


MAYBE should i take only 30 gr at meal 5 and 30 gr at meal 3 instead the 50 gr




no ????

[the.tunisian.muscle]

nobody ???

[hawktribal]

a big thanks to you hawktribal but say me

can i substitue tuna by pro 90 or pro 80

and is not bad, that there is 6 hour between my last hydrat meal and my training ????


MAYBE should i take only 30 gr at meal 5 and 30 gr at meal 3 instead the 50 gr




no ????

sorry bro i don't really understand your questions or else i'd have some input for you, mind rephrasing?

[BigTurk]

I think you need to higher fat (poly & monounsaturated) and lower CHO content.

[the.tunisian.muscle]

i said


can i take a shake with protein not whey but something like pro 90 or pro 80

instead tuna, because i have too much tuna meal in my diet....


i just want to eat 3 times per day maximum and rest is shakes...



yes for fat cardash, tachakur dirim