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Thread: Proper Eating and Cutting Plan Help

  1. #1
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    Proper Eating and Cutting Plan Help

    Hey Bros my stats are:

    24 years old
    5'8''
    217lbs
    ectomorph body type
    b/f = 35% est. I have a weight watchers scale that gives me this number. I will also post a pic for a second opinion.

    so just some basic math

    217lbs x .35 = 75.95 lbs of body fat
    217 = 76 = 141 lbs of fat free mass

    using the caloric needs calculator from active.com my maintenance calories end up being 2648 daily.

    Now I am confused if this caluclation is correct for eating for LBM ? I want to cut body fat and not lose muscle.

    I'm in the process of recovering from a motorcycle acident in which I broke my neck and was layed up for awhile. So I would like to base my cutting plan around dropping body fat without weights, just solely diet and cardio.

    I have recently tried heading back to the gym with my brother but diddnt feel I should push it just yet with the weights.


    So I just wanted to see if I calculated everything correctly and then im gonna post back with a meal plan and hopefully some bros like Nark or Novastep can comment.



    thanks !


    Danno.
    Last edited by Bigbus; 10-27-2008 at 07:44 AM.

  2. #2
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    edit
    Last edited by Bigbus; 10-27-2008 at 07:42 AM.

  3. #3
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    Shitty Pic
    Last edited by Bigbus; 11-20-2012 at 07:40 PM.

  4. #4
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    First, you are not an "Ectomorph" by any stretch of the imagination! Do NOT shy away from weight training, people constantly use not weight training as an excuse because of old injuries. The real problem is most people have a stupid ego problem and think they aren't a man if they aren't lifting as much as their partner or everyone else. I would highly suggest you couple your cardio with weight training, go in and focus on weights that you can properly handle. Do not worry about the weight, pereform the excercise to the best of your ability while focusing on getting a full stretch and contraction.

    To maintain your weight you require 3158kCals every day. I would start the diet out around 2600 or so...

    Use the search function and formulate a diet based on that total number, post it and people will be more inclined to assist you.

    It will make it much easier to read and understand if you break it down like

    Meal 1 6 egg whites, 1 cup Oats 0kCals 0g Fat 0g Carb 0g Pro

    Meal 2

    Meal 3


    Then give us the total at the bottom in the same way Kcals, Fat, Carb, Protein


    You can use www.fitday.com to calculate amounts etc.
    Last edited by Panzerfaust; 10-27-2008 at 10:28 AM.
    ***No source checks!!!***

  5. #5
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    Hey Ninja, I typo'd that big time, I know im far from an ecto and in the deep end with the endomorphs.

    im working on a diet plan this very second and im gonna post it soon, also it just happens that im using fitday right now.

    thanks for your response.

    appreciated

  6. #6
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    Quote Originally Posted by Bigbus View Post
    Hey Ninja, I typo'd that big time, I know im far from an ecto and in the deep end with the endomorphs.

    im working on a diet plan this very second and im gonna post it soon, also it just happens that im using fitday right now.

    thanks for your response.

    appreciated


    No problem...you are already on the right track!
    ***No source checks!!!***

  7. #7
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    Meal 1. 2 whole eggs, 2 egg whites, 1 cup oats, 346 cals, 25.6 pro, 27.2 cho, 14.7 fat.

    Meal 2. 1 can tuna, 1 cup brown rice, 1 cup Brocc, 380 cals, 11.4 pro, 53.5 cho, 3 fat.

    Meal 3. 2 chicken breast, 1 cup brocc, 1 med potato, 487 cals, 58.2 pro, 32.5 cho, 14.6 fat.

    meal 4. 1 can tuna, 2 tbsp dressing, 2 pcs flax bread, 450 cals, 40.2 pro, 49 cho, 12 fat.

    Meal 5. 1 lean burger, 2 pcs flax bread,1 tbsp ketchup, 494.5 cals, 31.26 pro, 47.8 cho, 21.046 fat.

    Meal 6. 1 lean steak, 1 medium potato, 440 cals, 36.2 pro, 27.3 cho 21.5 fat.

    totals = 2597.5 cals, 202.86 pro, 237.8 cho, 86.8 fat.

  8. #8
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    This would be my first attempt at a properly balanced diet.

    open to suggestions and constructive criticism

    thank you

  9. #9
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    Quote Originally Posted by Bigbus View Post
    Meal 1. 2 whole eggs, 2 egg whites, 1 cup oats, 346 cals, 25.6 pro, 27.2 cho, 14.7 fat.

    Meal 2. 1 can tuna, 1 cup brown rice, 1 cup Brocc, 380 cals, 11.4 pro, 53.5 cho, 3 fat.

    Meal 3. 2 chicken breast, 1 cup brocc, 1 med potato, 487 cals, 58.2 pro, 32.5 cho, 14.6 fat.

    meal 4. 1 can tuna, 2 tbsp dressing, 2 pcs flax bread, 450 cals, 40.2 pro, 49 cho, 12 fat.

    Meal 5. 1 lean burger, 2 pcs flax bread,1 tbsp ketchup, 494.5 cals, 31.26 pro, 47.8 cho, 21.046 fat.

    Meal 6. 1 lean steak, 1 medium potato, 440 cals, 36.2 pro, 27.3 cho 21.5 fat.

    totals = 2597.5 cals, 202.86 pro, 237.8 cho, 86.8 fat.


    Not a bad start but where does your workout lie in all this? I assume cardio is performed before Meal 1 yes? Your carbs are too high if you aren't weight training, if you are we need to know where your workout lies in this so we can make adjustments, there are some that need to be made just by looking at that plan.
    ***No source checks!!!***

  10. #10
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    Yes cardio is being done 1st thing in the morning 45 mins treadmill or eliptical,not currently adhering to a workout program, when i get back ill be doing a 3 day split 5x5 routine,

  11. #11
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    bump!

    -Nark

  12. #12
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    Quote Originally Posted by Bigbus View Post
    Meal 1. 2 whole eggs, 2 egg whites, 1 cup oats, 346 cals, 25.6 pro, 27.2 cho, 14.7 fat.
    1 cup of oats isnt 27 g of carbs. thats the amount in a half a cup. also the a full cup of oats is about 10 g of protein. so you didnt add that as well.

    Quote Originally Posted by Bigbus View Post
    Meal 2. 1 can tuna, 1 cup brown rice, 1 cup Brocc, 380 cals, 11.4 pro, 53.5 cho, 3 fat.
    i can of tuna is 22 g of tuna, not 11. Remember their are two servings per can so you have double the amount. Id replace the brown rice with another cup of broccoli. it is better for you than the rice is.

    Quote Originally Posted by Bigbus View Post
    Meal 3. 2 chicken breast, 1 cup brocc, 1 med potato, 487 cals, 58.2 pro, 32.5 cho, 14.6 fat.


    meal 4. 1 can tuna, 2 tbsp dressing, 2 pcs flax bread, 450 cals, 40.2 pro, 49 cho, 12 fat.

    Meal 5. 1 lean burger, 2 pcs flax bread,1 tbsp ketchup, 494.5 cals, 31.26 pro, 47.8 cho, 21.046 fat.

    Meal 6. 1 lean steak, 1 medium potato, 440 cals, 36.2 pro, 27.3 cho 21.5 fat.

    totals = 2597.5 cals, 202.86 pro, 237.8 cho, 86.8 fat.
    go through the numbers again. some of it doesnt seem right. i could be wrong though.

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