2nd attempt at cutting diet

**xgaagx** · 09-09-2009, 01:00 PM

Age: 38
Height: 5ft 10in
Weight: 200-205lbs
BMR: 2010.6
TDEE:2413
BF % unknown

Meal 1: 6:00am
1/2 cup oatmeal
2g fat/19g carbs/4g protein= 100 calories

Meal 2: 8:00am
5 egg whites, 4oz turkey ham
5.7g fat/39.3g protein= 230 calories

Meal 3: 10:00am
2 natural peanut butter & sugar free preserves sandwiches (low carb wheat bread)
34g fat/46g carbs/22g protein=520 calories

Meal 4: 12:00 noon
10oz tuna
10g fat/65g protein=350 calories

Meal 5: 2:00pm
8oz chicken green veggies
6g fat/54g protein=284 calories

Meal 6: 4:00pm
6oz steak, green veggies
16.7g fat/42g protein=487 calories

Meal 7: 5:30pm
Myoplex lite
2g fat/20g carbs/20g protein/1g sugar=170 calories

Work Out: 6:00pm

Meal 8: 7:15pm
PWO proteen whey shake
4g fat/7g carbs/52g protein/3g sugar=270 calories

Meal 9:7:45pm
6oz steak green veggies
16.7g fat/42g protein=487 calories

Total daily intake:
Fat: 97.1g
Carbs: 92g
Protein: 340.3g

Total Calories: 2898

1 Multivitamin/multimineral with lycopene daily
1 B complex (b1,b2,b6 and b12) daily
1 99mg potassium daily
2 fish, flaxseed, borage oil (800mg fish oil, 800mg flaxseed oil and 400mg evening primrose oil/black currant oil/borage oil) daily

**jamyjamjr** · 09-09-2009, 02:54 PM

Originally Posted by xgaagx

Age: 38
Height: 5ft 10in
Weight: 200-205lbs
BMR: 2010.6
TDEE:2413
BF % unknown

Meal 1: 6:00am
1/2 cup oatmeal
2g fat/19g carbs/4g protein= 100 calories

Meal 2: 8:00am
5 egg whites, 4oz turkey ham
5.7g fat/39.3g protein= 230 calories

Meal 3: 10:00am
2 natural peanut butter & sugar free preserves sandwiches (low carb wheat bread)
34g fat/46g carbs/22g protein=520 calories

Meal 4: 12:00 noon
10oz tuna
10g fat/65g protein=350 calories

Meal 5: 2:00pm
8oz chicken green veggies
6g fat/54g protein=284 calories

Meal 6: 4:00pm
6oz steak, green veggies
16.7g fat/42g protein=487 calories

Meal 7: 5:30pm
Myoplex lite
2g fat/20g carbs/20g protein/1g sugar=170 calories

Work Out: 6:00pm

Meal 8: 7:15pm
PWO proteen whey shake
4g fat/7g carbs/52g protein/3g sugar=270 calories

Meal 9:7:45pm
6oz steak green veggies
16.7g fat/42g protein=487 calories

Total daily intake:
Fat: 97.1g
Carbs: 92g
Protein: 340.3g

Total Calories: 2898

1 Multivitamin/multimineral with lycopene daily
1 B complex (b1,b2,b6 and b12) daily
1 99mg potassium daily
2 fish, flaxseed, borage oil (800mg fish oil, 800mg flaxseed oil and 400mg evening primrose oil/black currant oil/borage oil) daily

show me how you did your bmr/tdee calcs.. what activity factor did u use??

what does your workout look like?? cardio?? what do you do for a living?

**xgaagx** · 09-09-2009, 08:13 PM

Originally Posted by jamyjamjr

show me how you did your bmr/tdee calcs.. what activity factor did u use??

what does your workout look like?? cardio?? what do you do for a living?

I went to (http://www.bmi-calculator.net/bmr-calculator) for bmr / and (http://www.bestdallaspersonaltrainer...alculator.html) for tdee and clicked Sedentary (Little or no exercise, desk job)

I haven't pick a work out plan yet. I wanted to get the diet down first. I want to be at the gym 5 days a week and do cardio.
I have a desk job. Some walking but mostly sitting at a computer.
I am very greatful for any and all help you can give me.

**POPS** · 09-09-2009, 08:31 PM

Originally Posted by xgaagx

I went to (http://www.bmi-calculator.net/bmr-calculator) for bmr / and (http://www.bestdallaspersonaltrainer...alculator.html) for tdee and clicked Sedentary (Little or no exercise, desk job)

I haven't pick a work out plan yet. I wanted to get the diet down first. I want to be at the gym 5 days a week and do cardio.
I have a desk job. Some walking but mostly sitting at a computer.
I am very greatful for any and all help you can give me.

As far as your diet, let jamy point you in the right direction. As for cardio, take 220 - your age x 65%. This number is where you should keep your heartrate for a minimum of 30-45 min 4-5 days/week for burning fat. It doesnt matter if you walk, jog, use the stationary bike or eliptical, just keep your hr in the " fat burning zone." This is what I use so personally this is what works for me.....

**jamyjamjr** · 09-09-2009, 08:53 PM

Originally Posted by xgaagx

I went to (http://www.bmi-calculator.net/bmr-calculator) for bmr / and (http://www.bestdallaspersonaltrainer...alculator.html) for tdee and clicked Sedentary (Little or no exercise, desk job)

I haven't pick a work out plan yet. I wanted to get the diet down first. I want to be at the gym 5 days a week and do cardio.
I have a desk job. Some walking but mostly sitting at a computer.
I am very greatful for any and all help you can give me.

well heres the problem with that.. i can get your diet fixed, but as soon as you start doing cardio we'd have to do adjustments... so thats double the work for you.. and well, me, but i dont mind.. u ok with that??

**xgaagx** · 09-09-2009, 08:56 PM

I went to http://www.active.com/fitness/calculators/ for bf % and did what it said. it came up with 21% bf. What I dont understand is when I measures my waist it was 37in. But every pare of pant I own are 34in waist on the tags(even the new pair I just baught).

**jamyjamjr** · 09-09-2009, 08:59 PM

lol.. the fashion industry has a diff idea of what size to put on their pants..

**jamyjamjr** · 09-09-2009, 09:00 PM

what are your goals.. cuz right now with your current diet and tdee, you look like your gonna bulk.. like i said though, that'll change when you start hittting the gym

**xgaagx** · 09-09-2009, 09:04 PM

Originally Posted by jamyjamjr

well heres the problem with that.. i can get your diet fixed, but as soon as you start doing cardio we'd have to do adjustments... so thats double the work for you.. and well, me, but i dont mind.. u ok with that??

If it was easy everyone would do it. lol. I'm willing to do it 100 times if thats what it takes to get it right. I dont mind what i weigh i dont like that its fat. If i could loose the stomach and the love handles and feel good about taking off my shirt again. I guess what I'm trying to say is I'm willing to do what ever it takes to make it work.
Thanks again for your time and patients.

**xgaagx** · 09-09-2009, 09:06 PM

I will be going to the gym starting next week. It's a new gym just 10 minutes from my house open 24/7. It has everything.

**xgaagx** · 09-09-2009, 09:10 PM

Originally Posted by jamyjamjr

lol.. the fashion industry has a diff idea of what size to put on their pants..

LMAO!!! I was hoping the tape measure was wrong. jk.

**xgaagx** · 09-09-2009, 09:14 PM

Originally Posted by jamyjamjr

what are your goals.. cuz right now with your current diet and tdee, you look like your gonna bulk.. like i said though, that'll change when you start hittting the gym

In a perfert world I would love to be a solid 200lbs not a fat 200lbs. But I guess I need to loose the fat first then build from there.

**jamyjamjr** · 09-09-2009, 09:20 PM

when do you expect to start going to the gym?

**xgaagx** · 09-10-2009, 06:45 AM

Originally Posted by jamyjamjr

when do you expect to start going to the gym?

Monday the 14th.

**jamyjamjr** · 09-10-2009, 10:57 AM

whats your routine gonna look like??

weight lifting?? cardio?? how many days a week?

**xgaagx** · 09-10-2009, 01:06 PM

I was thingking of starting with this. What do you think?

Mon - Chest, Shoulders, Triceps (Cardio 30 minutes)
Tue -Cardio 45 minutes
Wed - Quads, Hams, Calves (Cardio 30 minutes)
Thur - Cardio 45 minutes
Fri - Abs, Back, Bis (Cardio 30 minutes)
Sat - OFF
Sun - OFF

**xgaagx** · 09-10-2009, 06:44 PM

bump

**xgaagx** · 09-11-2009, 06:45 AM

Hey Jamyjamjr.You didnt give up on me already did you ?

**jamyjamjr** · 09-11-2009, 11:27 AM

multiply your bmr by 1.55 then we'll look over your diet

**xgaagx** · 09-11-2009, 12:07 PM

2010.6 x 1.55 = 3116.43

Is this what my calories per day should be ?

**xgaagx** · 09-12-2009, 11:26 AM

bump

**jamyjamjr** · 09-12-2009, 12:09 PM

well, i would think your trying to lose weight.. eat at your tdee and do cardio.. that should do it.. you should be doing 30-45 min cardio 5-6 days a week..

**xgaagx** · 09-13-2009, 07:06 AM

Ok. So I need to shave of 485 calories from my daily intake. I guess my next question is where would be the best place to take take the 485 calories from ?

**Aizen Sosuke** · 09-13-2009, 08:54 AM

According to your diet you are eating almost 2900 cal, so you are below your TDEE by over 200 cal. Add about 50g of sugar to your PWO meal and you'd be set. Throw some fruit on that shake.

**xgaagx** · 09-13-2009, 02:18 PM

Originally Posted by Aizen Sosuke

According to your diet you are eating almost 2900 cal, so you are below your TDEE by over 200 cal. Add about 50g of sugar to your PWO meal and you'd be set. Throw some fruit on that shake.

What do you mean ? My TDEE is 2413 and my calorie intake is 2898... So my calorie intake is over my TDEE by 485 calories. Or am I doing something wrong ?

**Aizen Sosuke** · 09-13-2009, 05:19 PM

Your TDEE is 3116, which is the product of your BMR(2010) by 1.55 which jamy gave you based on your activity factor once you hit the gym.

**xgaagx** · 09-14-2009, 11:29 AM

Ok, I get it. Besides adding the 200 cal of sugar to my pwo, how do my meals look ? Do I need to change or rearrange anything ?

**xgaagx** · 09-15-2009, 07:00 AM

bump

**xgaagx** · 09-30-2009, 07:06 AM

Ok... I've been following the diet and exercise from this thread and I have gone from 200lbs to 193lbs in just over 2 weeks. Should I have lost more, or less? Or am I right on track?

**diamond** · 09-30-2009, 10:08 AM

doin good. 1-2 lbs a weeks is the optimal weight to lose in a week.
when u plateau.. u tweak ur diet again. u should be a different stats by then.

way 2 go bro

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