Topherhinton/fit4ever REVISED diet, please look

[Tyler5512]

Ok, a spent a lot of time doing the math, going to the store, etc.. I feel pretty confident you guys will be pleased with my progress, however, I know theres still a lot of work. Im trying to get you guys pics soon but Im 5'8", 156lbs, 22yr old, and in decent shape. I want to shed body fat quickly, so here goes....

7:30- 2 eggs scrambled (CANNOT do whites, dont see how you guys eat em..) 2 piece whole wheat toast 280 cal, 24g carb, 18g protein

10:30: 3 slice roast beef (deli style), 1 cp. brown rice
218 cal, 11g carb, 17g protein

11:15 Whey Pro. shake 120 cal, 6g carb, 20g protein

12:00- 1:00 45 min cardio workout

1:30- 8oz chicken breast, side salad(w lemon juice)
210 cal, 3g carb, 45g protein

3:30- 6 oz lean stk (eye of round)
190 cal, 30g protein

5:00-6:30 Workout

6:30 Post WO shake
120 cal, 6g carb, 20g protein

7:00 6oz turkey breast w/ salad or veg.
176 cal, 7g carb, 30g protein

= 1314 cal, 57g carb, 180g protein

I tried to keep in mind how long each kind of meat takes to break down (red meat 24hrs, chicken 4 hrs, etc..). I love both fruit and yogart and will gladly eat either if you see somewhere I should throw some in. The steak at 3:30...is it ok for it to be by itsself? I already cooked enough pasta for the week, for me to do pasta one day, rice next, pasta, rice... to keep it different. Oh yea, I will admit I have a sweet tooth, so during or after workout could I maybe have 1/2 a muscle milk? Ive got a lot of ?'s...but Im really anxious to hear from you guys.... I really hope this is somewhat in the right direction, Ive worked really hard on it....fingers crossed, anxiously waiting....

[POPS]

Ok, a spent a lot of time doing the math, going to the store, etc.. I feel pretty confident you guys will be pleased with my progress, however, I know theres still a lot of work. Im trying to get you guys pics soon but Im 5'8", 156lbs, 22yr old, and in decent shape. I want to shed body fat quickly, so here goes....

7:30- 2 eggs scrambled (CANNOT do whites, dont see how you guys eat em..) 2 piece whole wheat toast 280 cal, 24g carb, 18g protein

10:30: 3 slice roast beef (deli style), 1 cp. brown rice
218 cal, 11g carb, 17g protein

11:15 Whey Pro. shake 120 cal, 6g carb, 20g protein

12:00- 1:00 45 min cardio workout

1:30- 8oz chicken breast, side salad(w lemon juice)
210 cal, 3g carb, 45g protein

3:30- 6 oz lean stk (eye of round)
190 cal, 30g protein

5:00-6:30 Workout

6:30 Post WO shake
120 cal, 6g carb, 20g protein

7:00 6oz turkey breast w/ salad or veg.
176 cal, 7g carb, 30g protein

= 1314 cal, 57g carb, 180g protein

I tried to keep in mind how long each kind of meat takes to break down (red meat 24hrs, chicken 4 hrs, etc..). I love both fruit and yogart and will gladly eat either if you see somewhere I should throw some in. The steak at 3:30...is it ok for it to be by itsself? I already cooked enough pasta for the week, for me to do pasta one day, rice next, pasta, rice... to keep it different. Oh yea, I will admit I have a sweet tooth, so during or after workout could I maybe have 1/2 a muscle milk? Ive got a lot of ?'s...but Im really anxious to hear from you guys.... I really hope this is somewhat in the right direction, Ive worked really hard on it....fingers crossed, anxiously waiting....

we need to see your bmr/tdee first. Where are your fats? Cals are way too low and carbs and protein not high enough. Once you find your tdee go from there. If you wanna shed some bf, drop your cals by 500 and make sure youre doing major cardio.......jmo.....


Check out some of the diets in this section and you should get a good base to start with. Also look for jamyjamr's sticky......

[Tyler5512]

yea... gotta get pics so i can at least get bf% guessed, thats the only way i have avail. Fats are below my belly button and on sides (love handles)...drop calories by 500? How can I get that much protein on so little calories (around 800 im guessing)? Please leave feedback, hopefully doing pics tonight.....Did the videos and took A LOT of notes...

[POPS]

yea... gotta get pics so i can at least get bf% guessed, thats the only way i have avail. Fats are below my belly button and on sides (love handles)...drop calories by 500? How can I get that much protein on so little calories (around 800 im guessing)? Please leave feedback, hopefully doing pics tonight.....Did the videos and took A LOT of notes...

before you start you need to figure out your bmr and tdee so you can determine how many calories you need on a daily basis......this is a must!!

[C_Bino]

Ok, a spent a lot of time doing the math, going to the store, etc.. I feel pretty confident you guys will be pleased with my progress, however, I know theres still a lot of work. Im trying to get you guys pics soon but Im 5'8", 156lbs, 22yr old, and in decent shape. I want to shed body fat quickly, so here goes....

7:30- 2 eggs scrambled (CANNOT do whites, dont see how you guys eat em..) 2 piece whole wheat toast 280 cal, 24g carb, 18g protein

Terrible carb source. Also, why arent you counting the fat, just carbs and protein?

10:30: 3 slice roast beef (deli style), 1 cp. brown rice
218 cal, 11g carb, 17g protein

Get a real protein source, not garbage deli meat that is smoked, full of nitrites and nitrates and preservatives. 1 cup brown rice has more than 11g carbs, not sure where you came up with that number.

11:15 Whey Pro. shake 120 cal, 6g carb, 20g protein

Use whole foods, where is your energy source...carbs or oils?

12:00- 1:00 45 min cardio workout

1:30- 8oz chicken breast, side salad(w lemon juice)
210 cal, 3g carb, 45g protein

Oils?

3:30- 6 oz lean stk (eye of round)
190 cal, 30g protein

5:00-6:30 Workout

6:30 Post WO shake
120 cal, 6g carb, 20g protein

7:00 6oz turkey breast w/ salad or veg.
176 cal, 7g carb, 30g protein

= 1314 cal, 57g carb, 180g protein

I tried to keep in mind how long each kind of meat takes to break down (red meat 24hrs, chicken 4 hrs, etc..). I love both fruit and yogart and will gladly eat either if you see somewhere I should throw some in. The steak at 3:30...is it ok for it to be by itsself? I already cooked enough pasta for the week, for me to do pasta one day, rice next, pasta, rice... to keep it different. Oh yea, I will admit I have a sweet tooth, so during or after workout could I maybe have 1/2 a muscle milk? Ive got a lot of ?'s...but Im really anxious to hear from you guys.... I really hope this is somewhat in the right direction, Ive worked really hard on it....fingers crossed, anxiously waiting....

Well I would have kept going...where are your essential oils? You include NO source of EFA's in there whatsoever and your nutrition seems just completely random with some poor choices for protein and carbs.

Here is one example meal of what you should be aiming for.

6oz turkey breast
2tsp walnut oil
3 fish oils
1 cup broccoli

[Tyler5512]

got tired of not having a camera, and not getting my g/f's to work... so i rode up to my 24hr gym, asked three bodybuilders (legit guys, trust em like i do yall) all said (none heard each other) either 19 or 20. So I did my math, my bmr= 1601 tdee=2481 can you throw that into the above diet and go from there? Im wanting to get rid of as much bodyfat as possible, gain lean muscle (not concerned about getting real big), and look ripped. Not even considering gear, so noone has to wonder. Want to put in 2-3 years of natural work... tired of being the average american.Please help. Im disciplined and will listen. Not to proud to tell you, im super-newbie. Ill have all the annoying newb ?'s coming.... but ill do everything you tell me.

[Tyler5512]

Got ya. I didnt post fats because im a stupid newbie So no deli meat.. that makes perfect sense. The brown rice is from the instant crap i had left over... i know i know.... The baged legit kind is much higher. Oils... God... such a newb huh..... I deff. get an A for effort though, you shoulda seen my 1st diet... I shouldnt deserve to be on here after that. I really appreciate you going through and making recomendations, you have NO IDEA how much i take it to heart.... BTW my BMR is 1601 tdee=2481

[**TOP**]

Ok, a spent a lot of time doing the math, going to the store, etc.. I feel pretty confident you guys will be pleased with my progress, however, I know theres still a lot of work. Im trying to get you guys pics soon but Im 5'8", 156lbs, 22yr old, and in decent shape. I want to shed body fat quickly, so here goes....

7:30- 2 eggs scrambled (CANNOT do whites, dont see how you guys eat em..) 2 piece whole wheat toast 280 cal, 24g carb, 18g protein cut the toast add 1 cup oatmeal measured dry,up the eggs whites maybe 8 whites 2 whole eggs for fat,boil them if you have to!
10:30: 3 slice roast beef (deli style), 1 cp. brown rice
218 cal, 11g carb, 17g protein Throw that deli shit away get some chicken or tuna 1 cup rice looks good and maybe 1 tbs natural p.b. and fish oil11:15 Whey Pro. shake 120 cal, 6g carb, 20g protein Add fish oil

12:00- 1:00 45 min cardio workout Do you have any BCAAs for here?
1:30- 8oz chicken breast, side salad(w lemon juice) add 2 cups of veggies and some fish oil 210 cal, 3g carb, 45g protein

3:30- 6 oz lean stk (eye of round)
190 cal, 30g protein add 1 sweet potato

5:00-6:30 Workout

6:30 Post WO shake
120 cal, 6g carb, 20g protein 2 scoops protein 1 banana or white potato NOFATS!
it would also be a good time to do more cardio,if you choose to only use the protein skip the bananaor potato
7:00 6oz turkey breast w/ salad or veg. I would up the protein content and add 2 cups veggies with 2 tbs natural peanut butter.176 cal, 7g carb, 30g protein
Before bed take another low fat,low carb shake or 5-7 egg whites
= 1314 cal, 57g carb, 180g protein
This can get you better started i dont know your daily schedule or routine so this is the best i can do for you,stick to it and keep us posted there may be things that could be tweeked!!!!!

I tried to keep in mind how long each kind of meat takes to break down (red meat 24hrs, chicken 4 hrs, etc..). I love both fruit and yogart and will gladly eat either if you see somewhere I should throw some in. The steak at 3:30...is it ok for it to be by itsself? I already cooked enough pasta for the week, for me to do pasta one day, rice next, pasta, rice... to keep it different. Oh yea, I will admit I have a sweet tooth, so during or after workout could I maybe have 1/2 a muscle milk? Ive got a lot of ?'s...but Im really anxious to hear from you guys.... I really hope this is somewhat in the right direction, Ive worked really hard on it....fingers crossed, anxiously waiting....

Fixed in bold

[Klimax]

yea... gotta get pics so i can at least get bf% guessed, thats the only way i have avail. Fats are below my belly button and on sides (love handles)...drop calories by 500? How can I get that much protein on so little calories (around 800 im guessing)? Please leave feedback, hopefully doing pics tonight.....Did the videos and took A LOT of notes...

You should drop 500 calories under your tdee not under your current diet.
The question where are the fats was referred to your dietary fats.
Why don't you do morning cardio on empy stomach.

[Tyler5512]

thanks so much! I really appreciate you taking time to go back and correct that, you too C. Im going to start that tom. and sometime later this week, ill post the diet you tweeked for me (including your fixes of course), plus my schedule, bmr, tdee... just to cleanup the post and have a fresh start, I would assume thats ok? I will tell you im detail-department manager at a dealership, im on my feet allllll day, doing everything from washing cars to cleaning out gutters, im constanly walking and doing physical work. I would assume thats what you mean by schedule? or maybe my workout sched.? This is why i hate being a newb.... Im going to start doing cardio in the morn from 6:30am-7:45 am, and like you said, even more after the workout...Its really nice to have you guys to help with people like e, it truly means alot. Quick, educated answers.....top notch guys. Thanks again.

[Tyler5512]

Forgot something.... whats bcaa? Im sure its in a sticky that i read but cant find it

[**TOP**]

Forgot something.... whats bcaa? Im sure its in a sticky that i read but cant find it

Thats ok NEWB LOL BCAAs are branch chain amino acids :leucine, isoleucine, valine. Do some reading on them. Amino Acids are the building blocks of protein but im sure you knew that!!! And what i meant by schedule is that no 2 diets are the same meaning, there can be 2 individuals both same weight,same bodyfat,same everything but the difference is the schedule. Man #1 Works construction digging ditches all day and exerts excessive energy,man #2 works as a CPA and sets at his desk all day and has little to no energy expenditure,get it?

[Tyler5512]

I get it now. thanks again topher. Deff. going to have to do some reading on the bcaas... Ok, got everything to start my diet like you corrected, with me doing physical work all day, should anything change? Im going to start doing cardio in the morning from 6:45-7:45am (up at 6:00am EST.), should anything in my diet change? one last thing, i was told...actually in this post, that if i wanted to drop badyfat even quicker, than drop calorie intake by 500 under tdee?? Thanks for everything

[**TOP**]

I get it now. thanks again topher. Deff. going to have to do some reading on the bcaas... Ok, got everything to start my diet like you corrected, with me doing physical work all day, should anything change? Im going to start doing cardio in the morning from 6:45-7:45am (up at 6:00am EST.), should anything in my diet change? one last thing, i was told...actually in this post, that if i wanted to drop badyfat even quicker, than drop calorie intake by 500 under tdee?? Thanks for everything

In reality its hard enough for a beginner to stick to a diet,workout routine,sleep,supplements,etc..... Try not to worry about the tdee at the moment you are the only person thats knows what the day is going to bring so you will have to learn on your own what works best for you. I have a client currently that is a fireman and also owns a lawncare business,when he is at the fire dept his energy expenditure isnt that high but when he is doing yard work its worse than a training and cardio session combined!!! So therefore he has to learn what he needs and how to apply it,you will have to do the same.Just clean up yoor diet stick to the routines and you will see results! And always remember this K.I.S.S. which means "Keep it simple stupid" a wise bodybuilder once told me that and its still true to this day. I hope you find what your looking for!////TOPHER