Review my Diet....

[cmdace18]

Well, I've been a LONG time member, and have gotten back into the swing of things. I've hired a trainer, and have lost 15lbs of fat since feb. Now I want to seriously focus on my nutrition to cut the last 10-15lbs off.

Stats;

28yo
Male
5'-10"
211 lbs
13.5% BF (roughly 184lb lean muscle mass, 27lbs fat)

Weekly Workout Sched.

Mon: Tennis
Tues: Cardio AM / Weights PM
Wed; Cardio AM/ Weights
Thurs: Tennis
Fri: Cardio OR Weights
Sat: OFF
Sun: Cardio

Here is my eating schedule;

8am; Protien Shake (2 scoops 100% Whey Gold)

10:30am: EAS Protien shake OR 2/3 egg whites

lunch: Chef Salad (egg whites, .25lb turkey, lett/tom/carrots/celary - 2tbs italian vinergarette)

3:30pm; 2tbs all-natural peanut butter & apple

6pm Tennis or Weights

8ish: (2) scoops 100% Whey Protien

9: (2) Chicken breasts & 1/2 cup veggies

10pm; Sugar free icepop

Misc; I take (3) omegga 3-6-9 pills a day
(1) Animal Vitamin Pak)
(1) Vitamin Water 10 during lunch for some taste
Lots of water

Thoughts? I want to cut the fat, and have been successful thus far, but have pateau'd a bit ......

Any help would be appreciated. Thanks all.

[Klimax]

Don't start that diet. When I was a teen i thought that pro=muscles, but it's not exactly so.

[cmdace18]

well, i'm using protien/fat as my energy source, and keeping my carbs very low. on days that i play tennis, i have some oatmeal in the AM, and a little bit of carbs in the PM to get the energy I need to be on the court in the florida humidity.

are you suggesting that i lower my protien?

[Klimax]

1.You could use 250ml milk in the morning and only one scoop
2.Red meat
5.You NEED carbo after traing. Take some malto and less pro
Remember some carb-load days in a low-carb. Good luck!

[cmdace18]

1.You could use 250ml milk in the morning and only one scoop
2.Red meat
5.You NEED carbo after traing. Take some malto and less pro
Remember some carb-load days in a low-carb. Good luck!

thanks man .. what i posted was a sample daily plan ... i do eat red meat (94/6) 1 or 2x a week in place of my chicken for dinner ... if i do my cardio in the AM its on an empty stomach ... my training is circuit keeping my heartrate up, with some interval running mixed throughout the lifting.

[eatrainrest]

Well, I've been a LONG time member, and have gotten back into the swing of things. I've hired a trainer, and have lost 15lbs of fat since feb. Now I want to seriously focus on my nutrition to cut the last 10-15lbs off.

Stats;

28yo
Male
5'-10"
211 lbs
13.5% BF (roughly 184lb lean muscle mass, 27lbs fat)
what is BMR?

Weekly Workout Sched.

Mon: Tennis
Tues: Cardio AM / Weights PM
Wed; Cardio AM/ Weights
Thurs: Tennis
Fri: Cardio OR Weights
Sat: OFF
Sun: Cardio

Here is my eating schedule;

8am; Protien Shake (2 scoops 100% Whey Gold)you need carbs here specially if its after AM cardio. liek oats and egg whites, chuck out the shakes

10:30am: EAS Protien shake OR 2/3 egg whitesok up egg whites substantially liek 8. add oatmeal here (naturally rolled oats) or some kind of lower GI carb. yams, etc.

lunch: Chef Salad (egg whites, .25lb turkey, lett/tom/carrots/celary - 2tbs italian vinergarette)

3:30pm; 2tbs all-natural peanut butter & apple
you dont wnt to mix fats and carbs ideally with a simple carb at least.this should be your preworkout meal and be about 1.5 hours prior to lifting. should be low GI carb with lean protein.
6pm Tennis or Weights

8ish: (2) scoops 100% Whey Protien
wehre is your PWO nutrition? try having liek 50g waxy, 10g BCAA, and 3g creatine. then 1 hour later refeed with a low GI carb and lean protien like yams and grilled hcicken
9: (2) Chicken breasts & 1/2 cup veggies
what are macros. this may fly depending on how much protein. it should be equally distrubuted throughout the day. add EFA here liek almond, walnut, fish, or EVO.

10pm; Sugar free icepop
nah
Misc; I take (3) omegga 3-6-9 pills a day
(1) Animal Vitamin Pak)
(1) Vitamin Water 10 during lunch for some taste
Lots of water

Thoughts? I want to cut the fat, and have been successful thus far, but have pateau'd a bit ......

Any help would be appreciated. Thanks all.

we need BMR, macros, and cals for all. but id at least make changes advised.

[cmdace18]

okay folks, i'm back...

current stats;

BMR; 2041.75


28yo
Male
5'-10"
205 lbs
12.6% BF

[Klimax]

We need macros of your current diet.

[cmdace18]

okay, here are my macros for a typical day;

1570 calories
182.5g protien
52.5g fat
91.5 carbs
2100 sodium
32.5 sugar

here are my meals

1) 1 scoop whey protien shake
2) peanut butter protien balls - 2 - homemade - (4 tbs peanut butter)
3) turkey salad w/ 4oz turkey, 2 tbs italian dressing
4) 1 scoop whey protien shake
5) apple (pre workout)
WORKOUT
6) 2 scoop whey protien
7) 4-6oz chicken w/ broccoli, leafy salad w/ italian dressing - sometimes 1/4cup rice or carb equiv.

also taking (3) ***** 3-6-9 pills
animal pak

meals are spread out roughly 2-3hrs in between.

current trainer has low carb, high protien/healthy fat to cut the weight ........

thoughts? anyone need more info?

[jamyjamjr]

okay, here are my macros for a typical day;

1570 calories
182.5g protien
52.5g fat
91.5 carbs
2100 sodium
32.5 sugar

here are my meals

1) 1 scoop whey protien shake
2) peanut butter protien balls - 2 - homemade - (4 tbs peanut butter)
3) turkey salad w/ 4oz turkey, 2 tbs italian dressing
4) 1 scoop whey protien shake
5) apple (pre workout)
WORKOUT
6) 2 scoop whey protien
7) 4-6oz chicken w/ broccoli, leafy salad w/ italian dressing - sometimes 1/4cup rice or carb equiv.

also taking (3) ***** 3-6-9 pills
animal pak

meals are spread out roughly 2-3hrs in between.

current trainer has low carb, high protien/healthy fat to cut the weight ........

thoughts? anyone need more info?

that's horrible bro..

[cmdace18]

could you help out?

a few other things to note:

i eat red meat (94/6) 1x a week in lieu of my chicken dinner ... i also have some carbs in the AM (oatmeal, etc) on days that I play tennis, have a gatorade or 2 for the sodium in the florida humidity...

btw, i'm new to all of the abbreviations (pwo - i know that means post work out) ...

anyways... any help would be appreciated.

thank you

[jamyjamjr]

Welcome to the boards diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)




BMR formula #2 (only to be used if your bf is low)

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...



Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

Milos Sarcev "Secret of the Pro's" on Nutrition

http://www.dailymoti...nar-pt1_extreme

http://www.dailymoti...nar-pt2_extreme

http://www.dailymoti...nar-pt3_extreme

http://www.dailymoti...nar-pt4_extreme

http://www.dailymoti...nar-pt5_extreme

http://www.dailymoti...nar-pt6_extreme





You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

try to remember that dieting is not an overnight thing.. it takes time and patience....

When you've completed reading all this feel free to post up your diet for critique..
J3

[cmdace18]

Okay guys, time to really focus on my diet... here we go, and please, any and all feedback is MUCH appreciated....Thank you all......

Male
28 years old
5'-10"
206 lbs
13.6% BF
178lbs Lean Muscle
28lbs Fat
BMR: 2041.75

Typical Daily Diet & Schedule (& Macros)

Some Notes;

1. I am a very picky eater, and do not like fish, except for bumble bee tuna in a can (in water). I'll eat turkey/chicken every day - love it.
2. All of my protiens are rotated around - I like very lean meat (filet), or eat maverick meat (94/6) cooked plain which I eat 2x a week.
3. Yes, You'll notice condiments, ketchup and oil/vinegar and croutons - these are kinda my sanity to make me eat the food - if you have creative suggestions, im all ears!
4. Lastly, the 1 "dessert" at the bottom is my reward for completing the diet throughout the day .. it barely has anything in it, but if you think that it absolutely needs to go, then it will.

6AM
45 Minutes Cardio (3.5-4mile Run)

7:00AM
6 Hard Boiled Eggs 30/0/0/120
1/2 Cup Oats 5/27/3/150
TOTAL: 35/27/3/270

10AM
1 Scoop Whey Protien 24/3/1.5/120
TOTAL: 24/3/1.5/120

Noon
4oz Boars Head Turkey 26/0/2/120
4 Tbps Oil/Vinegar 0/6/9/120
Chopped Tomato/Onion/Pepper 1/4/0/30
1 Cup Lettuce
1 Hard Boiled Egg (No Yolk) 5/0/0/20
Vitamin Water 10 - 0/10/0/25
TOTAL: 32/20/11/315


3pm:
1oz Emerald Cocoa Roased Almonds 6/6/13/150
TOTAL: 6/6/13/150

5:30pm (Pre-Workout Meal)
Apple 0/23/0/90
2 Tbs Peanut Butter 8/6/16/210
TOTAL: 8/29/16/300

6:30 Weights OR Tennis
Tennis is Monday/Thursday
Weights are Tuesday/Wednesday/Friday
Cardio OR Tennis on Weekends

Weight Lifting is with a trainer - high reps, mid to heavy weight - circuit training, step ups, core training, etc.

7:30 pm - POST workout meal
2 Scoops Whey Protien 48/6/3/240
Total 48/6/3/240

9pm:
6oz Chicken Breast 53/0/3/246
1/2 Cup Brocoli 1.5/4.5/0/25
1/2 Sweet Potato 2/24/0/103
4 Tbs Italian Dressing 0/6/9/120
1 Cup Lettuce
4 Tbs Ketchup 0/16/0/60
4 Tbs Whole Grain Croutons 2/10/2/60
Vitamin Water 0/8/0/10
Total: 58.8/68.5/14/624

10:30
1 Sugar Free Ice Pop 0/4/0/15
Total 0/4/0/15

TOTAL FOR THE DAY: 211.5/157.5/61.5/2034

Misc. (3) ***** 3-6-9 Pills
Animal Pak (Vitamins)

[jamyjamjr]

Okay guys, time to really focus on my diet... here we go, and please, any and all feedback is MUCH appreciated....Thank you all......

Male
28 years old
5'-10"
206 lbs
13.6% BF
178lbs Lean Muscle
28lbs Fat
BMR: 2041.75

Typical Daily Diet & Schedule (& Macros)

Some Notes;

1. I am a very picky eater, and do not like fish, except for bumble bee tuna in a can (in water). I'll eat turkey/chicken every day - love it.
2. All of my protiens are rotated around - I like very lean meat (filet), or eat maverick meat (94/6) cooked plain which I eat 2x a week.
3. Yes, You'll notice condiments, ketchup and oil/vinegar and croutons - these are kinda my sanity to make me eat the food - if you have creative suggestions, im all ears!
4. Lastly, the 1 "dessert" at the bottom is my reward for completing the diet throughout the day .. it barely has anything in it, but if you think that it absolutely needs to go, then it will.

6AM
45 Minutes Cardio (3.5-4mile Run)

7:00AM
6 Hard Boiled Eggs 30/0/0/120
im sure u mean egg whites... add 2 whole eggs and 2 more egg whites
1/2 Cup Oats 5/27/3/150
make this one cup
TOTAL: 35/27/3/270

10AM
1 Scoop Whey Protien 24/3/1.5/120
TOTAL: 24/3/1.5/120
unless this is pwo omit for real food.. lean meat and quality carb choice, check my sticky
Noon
4oz Boars Head Turkey 26/0/2/120
make it six 7oz
4 Tbps Oil/Vinegar 0/6/9/120
Chopped Tomato/Onion/Pepper 1/4/0/30
1 Cup Lettuce
1 Hard Boiled Egg (No Yolk) 5/0/0/20

Vitamin Water 10 - 0/10/0/25
TOTAL: 32/20/11/315


3pm:
1oz Emerald Cocoa Roased Almonds 6/6/13/150
TOTAL: 6/6/13/150
add a lean meat here..
5:30pm (Pre-Workout Meal)
Apple 0/23/0/90
2 Tbs Peanut Butter 8/6/16/210
TOTAL: 8/29/16/300
add a lean meat here and add complex carb bs.. actually trash this whole meal for a lean meat and complex carbs



6:30 Weights OR Tennis
Tennis is Monday/Thursday
Weights are Tuesday/Wednesday/Friday
Cardio OR Tennis on Weekends

Weight Lifting is with a trainer - high reps, mid to heavy weight - circuit training, step ups, core training, etc.

7:30 pm - POST workout meal
2 Scoops Whey Protien 48/6/3/240
Total 48/6/3/240
add a carb.. my fav is a whole white bagel
9pm:
6oz Chicken Breast 53/0/3/246
1/2 Cup Brocoli 1.5/4.5/0/25
1/2 Sweet Potato 2/24/0/103
4 Tbs Italian Dressing 0/6/9/120 omit for olive oil
1 Cup Lettuce
4 Tbs Ketchup 0/16/0/60 get the sugar free kind
4 Tbs Whole Grain Croutons 2/10/2/60 seriously??
Vitamin Water 0/8/0/10
Total: 58.8/68.5/14/624

10:30
1 Sugar Free Ice Pop 0/4/0/15
Total 0/4/0/15
you need a lean beef or casein shake before bed with an efa
TOTAL FOR THE DAY: 211.5/157.5/61.5/2034

Misc. (3) ***** 3-6-9 Pills
Animal Pak (Vitamins)

make the changes in bold and post up revised diet for finalization..

[jamyjamjr]

unless your doing nothing all day long.. which includes no gym and cardio.. your starving yourself with that diet bud..

[cmdace18]

unless your doing nothing all day long.. which includes no gym and cardio.. your starving yourself with that diet bud..

i want to cut weight, body fat, etc....

i will post a picture in 2 minutes...

could you possibly go through each meal and mark up what i need to add/take away?

i have this horrible view of a diet that if i eat all this food, that i'll gain weight ... help me see the other side!

[jamyjamjr]

whats your workout reg and cardio look like??

[cmdace18]

whats your workout reg and cardio look like??

Monday/Thursday Tennis - I am in Florida, with the humidity ... I play about 2 hours of singles/doubles .. sweat through 3 tshirts..

Lifting

Tuesday: Chest - 2 sets of 15-20 reps of

Flat Bench Dumbell Flies
Incline Dumbell Flies
Decline Presses
Chest Press (1 arm at a time)
Pushups on Bosu Ball
Cables (presses or flies)

Bi's

Barbell
Dumbell Single curls
Hammer Curls
Cable using Rope

Jump Rope - 100 jumps
Step ups - 30 seconds each leg
5 min of Cardio on Treadmill

I do this type of workout for other body parts Wed/Fri - very intense, 1 hr max

[cmdace18]

SEPTEMBER 2009 - 208lbs



JUNE 2007 - 228lbs

[cmdace18]

quick question - all of these changes will help me shred the lbs? i just want to make sure .. as you can see from my pictures, i have no problem losing some muscle off, i hav plenty of it for the upper body .. i just want to get rid of my love handles, and get firm and cut.

[jamyjamjr]

cant say for sure untill you make the changes so i can see where your total intake and macros stand..

[cmdace18]

REVISED DIET

6AM
45 Minutes Cardio (3.5-4mile Run)

7:00AM
8 EGG WHITE, 2 Eggs 50/0/0/200
1 Cup Oats 10/54/6/300
TOTAL: 60/54/6/500

10AM
2oz canned tuna 13/0/1/60
2 Tbs Low Fat Mayo 0/2/2/15
1 Slice Ezek Bread 4/24/.5/110
TOTAL: 17/26/3.5/185

Noon
6oz Boars Head Turkey 39/0/3/180
4 Tbps Oil/Vinegar 0/6/9/120
Chopped Tomato/Onion/Pepper 1/4/0/30
1 Cup Lettuce
1 Hard Boiled Egg (No Yolk) 5/0/0/20
Vitamin Water 10 - 0/10/0/25
TOTAL: 45/20/12/375


3pm:
2oz canned tuna 13/0/1/60
2 Tbs Low Fat Mayo 0/2/2/15
1oz Emerald Cocoa Roased Almonds 6/6/13/150
TOTAL: 19/8/16/225

5:30pm (Pre-Workout Meal)
4 Hard Boiled Eggs 20/0/0/80
1 Slice Ezek Bread 4/24/.5/110
TOTAL: 24/24/.5/190

6:30 Weights OR Tennis
Tennis is Monday/Thursday
Weights are Tuesday/Wednesday/Friday
Cardio OR Tennis on Weekends

Weight Lifting is with a trainer - high reps, mid to heavy weight - circuit training, step ups, core training, etc.

7:30 pm - POST workout meal
2 Scoops Whey Protien 48/6/3/240
Banana 1/31/0/120
Total 49/37/3/360

9pm:
6oz Chicken Breast 53/0/3/246
1/2 Cup Brocoli 1.5/4.5/0/25
1/2 Sweet Potato 2/24/0/103
4 Tbs Italian Dressing 0/6/9/120
1 Cup Lettuce
4 Tbs Ketchup 0/16/0/60
4 Tbs Whole Grain Croutons 2/10/2/60
Vitamin Water 0/8/0/10
Total: 58.8/68.5/14/624

10:30
1 Sugar Free Ice Pop 0/4/0/15
1 Scoop Casin 22/13/6/200
Total 22/17/6/215

TOTAL FOR THE DAY: 294.5/254.5/61/2674

Misc. (3) ***** 3-6-9 Pills
Animal Pak (Vitamins)

[jamyjamjr]

looks solid.. but i need one more piece of info..

could u run me, in a bit of detail, through what youve been eating for the last 2 months??

i ask because if youve been starving yourself.. we have to build up to the caloric intake iv prescribed to you..

[cmdace18]

i have been consitantly on the 1st diet i posted - my trainer told me to go low to no carb - didnt eat any bread (well, on cheat days), no pasta, no carbs.......high protien and fat, and the idea was to use that as my energy source to burn body fat .... thats why i had peanut butter in my diet ..

i've hit a plateau with my diet/training .... also, i play tennis 2x a week, and i carb up on those days so that i can actually play and have energy in this humidity ....

but that's basically my diet in a nutshell ... anything specific you are looking for?

again, i REALLY appreciate the help man....

[cmdace18]

HERE, what i've been doing for sometime now... obviously i've slipped up here and there, and havent been 100% clean...


1570 calories
182.5g protien
52.5g fat
91.5 carbs
2100 sodium
32.5 sugar



1) 1 scoop whey protien shake
2) peanut butter protien balls - 2 - homemade - (4 tbs peanut butter)
3) turkey salad w/ 4oz turkey, 2 tbs italian dressing
4) 1 scoop whey protien shake
5) apple (pre workout)
WORKOUT
6) 2 scoop whey protien
7) 4-6oz chicken w/ broccoli, leafy salad w/ italian dressing - sometimes 1/4cup rice or carb equiv.

[jamyjamjr]

HERE, what i've been doing for sometime now... obviously i've slipped up here and there, and havent been 100% clean...


1570 calories
182.5g protien
52.5g fat
91.5 carbs
2100 sodium
32.5 sugar



1) 1 scoop whey protien shake
2) peanut butter protien balls - 2 - homemade - (4 tbs peanut butter)
3) turkey salad w/ 4oz turkey, 2 tbs italian dressing
4) 1 scoop whey protien shake
5) apple (pre workout)
WORKOUT
6) 2 scoop whey protien
7) 4-6oz chicken w/ broccoli, leafy salad w/ italian dressing - sometimes 1/4cup rice or carb equiv.

yea i thought so.. dont eat everything in the diet yet.. slowly build up to it.. your gonna put a little bit of weight on initially. dont let this discourage you..

[cmdace18]

let me ask you a question .. in the "cutting sticky", for a typical 200lb 15% BF guy (which i am really close to) it says:

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.


This diet that we've put together has 295 protien, 254 carbs, 61 fat .

Everything seems perfect except carbs....Why so many carbs for my diet?

[jamyjamjr]

let me ask you a question .. in the "cutting sticky", for a typical 200lb 15% BF guy (which i am really close to) it says:

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.


This diet that we've put together has 295 protien, 254 carbs, 61 fat .

Everything seems perfect except carbs....Why so many carbs for my diet?

people are way too scare of carb source.. the right carb sources at the right times will yield the right outcome..

i was 320lbs at 32% and i dropped to 20% eating 300g of carbs a day.. how'd i do it?

[cmdace18]

people are way too scare of carb source.. the right carb sources at the right times will yield the right outcome..

i was 320lbs at 32% and i dropped to 20% eating 300g of carbs a day.. how'd i do it?

well if it makes sense to you, and worked for others, i will do it ... i just havent seen anywhere (been trying to read up) that having 250g of carbs for someone my size will aid in losing weight, just curious as to the history behind that theory from you.....

one more question (sorry for the hassle) ... you said that i'll gain weight intially .. can you just explain why? we talking 2lbs? 10lbs? and why it will drop after that from eating more food, because my body speeds up the metabalism from the increased eating throughout the day?

[jamyjamjr]

well if it makes sense to you, and worked for others, i will do it ... i just havent seen anywhere (been trying to read up) that having 250g of carbs for someone my size will aid in losing weight, just curious as to the history behind that theory from you.....

one more question (sorry for the hassle) ... you said that i'll gain weight intially .. can you just explain why? we talking 2lbs? 10lbs? and why it will drop after that from eating more food, because my body speeds up the metabalism from the increased eating throughout the day?

yup!!

your body will reserve it's self.. since you've been starving yourself, your body has prob been in starvation mode.. so your metabolism is slow..

once you start eating more and firing up your metabolism your body will burn more calories throughout the day..

also, dont forget about microcalibration.. if you dont know what that is, checck the end of my sticky..

[jamyjamjr]

i missed something.. move your sweet potato from 9pm to the meal before your workout that doesn't have carbs..

[cmdace18]

i missed something.. move your sweet potato from 9pm to the meal before your workout that doesn't have carbs..

got it, done ..

i have an excel spreadsheet going here with everything.

i should post the excel file in one of the stickies for someone who is 206 with 14% body fat .. anything that i can do to give back to this community, i would love to.

[cmdace18]

i'm building my way up to the food ... def. harder than i thought, especially getting in the bread .. my stomach must have shrunk over the last few months... anyways, few questions.....

1. Pre-Packaged Hard Boiled Eggs from Grocery store have a preservative - if I wash the eggs, are these okay to have? I know fresh is always best, but curious as to your thoughts. Also, what is the difference between 10 hard boiled eggs in the AM VERSUS Eggwhites cooked in a skillet? Nutitional value is the same?

2. Casin Protien - I am using Syntha 6 - Mixture of 6 protiens ... this okay for my last meal of the day? Macros; 22/13/6/200

3. Vitamins/***** pills - When is the optimal time to take them? With breakfast?

4. I am also using a fat burner 2x a day (3 pills) - arson. When are the optimal times to take this? Before Morning Cardio and Before PM Workout?

Thanks Guys....

[killface]

1. They're probably fine, I've never even seen pre-packaged boiled eggs lol. Look into liquid egg whites if you're looking for easy. There's no significance in how they're cooked (unless you're cooking them in bacon grease).

2. There's probably not enough casein in there but if that's what you've got, that's what you've got.

3. I take my vitamins with breakfast. I've seen debates on this but I don't think it really matter when you take them.

4. You can probably just follow the instructions on the bottle. I don't like to take stims that late at night. I'd recommend 30 mins before breakfast and 30 mins before lunch.

[killface]

2. Almost forgot, I just eat a cup of cottage cheese before bed.

[diamond]

casine or beef b4 bed.. u want sumthin thats slow in digestion so ur body doesnt go into starvation mode

[cmdace18]

UPDATE:

Well its been 8 days since I revamped my diet ... I've lost 2.5 lbs since - I'm down to 203.5 lbs.

Here are some things that I've realized in the last week or so;

1. Don't be afraid of carbs. I've always been so stubborn and thought that eating carbs = gaining weight. Boy am I glad I added oats in the morning, some sweet potato before my workout and banana after my workout.

2. I am NEVER hungry anymore! My body was in starvation mode from the lack of eating - I was ALWAYS hungry - even when i woke up in the AM, I would want to eat so much, but just had a shake. NOT ANYMORE. I'm actually eating MORE than I did before, and I'm losing weight - it's a freakin' miracle. Never thought I would break past my 205lb hump. The 100% Casin shake before bed is awesome - I wake up feeling refreshed and pound my egg whites and oats down. I don't feel like my body is going through cravings anymore. Love it.

3. Splenda is KEY to eating my Oats. 2 Packets over 1 Cup of Oats with some cold water is a perfect breakfast.

That's all for now ... I'll post when I make another significant gain. Thanks to all of the advice - I'm on the right track ..... I think.

cmdace18

[killface]

I'm glad to hear that. Those all look like good choices you made.

Try adding some cinnamon is good in oatmeal too. I also add a tblspn or two of sugar free strawberry preserves to mine... Delicious. Idk about eating them cold though.