Cut Diet

[allpower]

Hey guys, I first of all want to thank the people that help me in advance, there's no way I could do this without help on my diet.

I've been reading the stickies and I've taken the time to calculate my bmr and tdee.

Stats-
Age:20
Weight:220
Height:5’4
Bf%:24
Goals: Want to lose excess body fat and feel comfortable with my body.

BMR:2011.6
TDEE:3359.4


I am a college student, but I try to eat relatively well, just not well enough.

My breakfast usually consists of either one or two eggs cooked in extra virgin olive oil. Not whites, the whole egg. In fact, Im not sure how to prepare egg whites.These eggs are usually eaten on 12 grain toast. I take my multivitamin with this meal and I either drink water or v8 splash if i have it.

Lunch-Chicken breast that i cook in bulk to save for the week. Also eaten on 12 grain toast
I will have at least one more meal of this, maybe two on some days.

I only drink water with the exception of my v8 on some weeks. I would estimate i drink pretty close to a gallon a day.

Thank you for your time, please let me know if you need to know more

[SlimJoe]

you need to eat more try looking in the basic diet at the top of the diet questions page bro!

[energizer bunny]

mate im no expert but that diet doesnt look that good at all, no EFAs? only 2-3 meals.....

[energizer bunny]

http://forums.steroid.com/showthread.php?t=323516

mate have a watch of these vids......they will help you understand what you should be doing..

[allpower]

Thanks guys, I made a mistake by saying that I eat relatively well. I guess I was just saying that I dont just eat junk all the time. And thanks for the link, I've been making my way through those vids throughout this day

[energizer bunny]

hey man, everyone has to start somewere, just stick around and some of the experienced diet guys will guide you to a solid diet......

[allpower]

So, I'm on campus for too long of a period, a period where I need to be able to eat. So, I'm trying to think of some ideas that will allow me to eat while I'm over there. Only thing I can come up with is to carry liquid egg whites with me and drink them while over there? I could actually have access to a microwave, so maybe I'll take some precooked chicken breast. Any other ideas?

[allpower]

My diet today:
9a.m.-
1/2 cup oats
1 bananna
sprinkle of cinnamon
2 servings of egg whites with protein shake.
11:30
2-8oz tilapia filets
2 slices 12 grain bread
1:30
8oz tilapia
2 servings egg whites w/ protein shake
3:00-
8oz tilapia
2 slices of 12 grain bread.

6:15-
1 and a half 8oz tilapia filets
2 slices of bread

8:30
slice of bread and tbsp of olive oil

Total macros comes out to be
pro/carb/fat/cals
281.7/245/51.8/2524

Maybe a little low on cals and other things. Would someone like to critique this into more detail. I think I need to find another source of protein and cut out two of the shakes, but I didn't have the luxury today.

[mg1228]

My diet today:
9a.m.-
1/2 cup oats
1 banannadrop it
sprinkle of cinnamon
2 servings of egg whites with protein shake.do 3 whole eggs 6 whites and drop the shake
11:30
2-8oz tilapia filetsneed to split this fish into another meal--no need for a pound of fish2 slices 12 grain bread
1:30
8oz tilapia
2 servings egg whites w/ protein shakedrop the shake and the whites--thats too much protein--add a complex carb
3:00-
8oz tilapiaur gonna turn into a fish---eats some chicken
2 slices of 12 grain bread.bread in above meal is ok--cut out all bread the rest of the day--do some oats or a sweet potato

6:15-
1 and a half 8oz tilapia filetswhat the hell---do u own a fish farm--do more chicken--u can cook 10 chicken breasts at a time---eat it cold if u got to---with u and school u need to get used to eating cold food
2 slices of breadjust say no to bread

8:30
slice of bread and tbsp of olive oilthis is no good---u gotta have some fish laying around somewhere, lol--do a lean protein source with the oil--or a casein shake

Total macros comes out to be
pro/carb/fat/cals
281.7/245/51.8/2524

Maybe a little low on cals and other things. Would someone like to critique this into more detail. I think I need to find another source of protein and cut out two of the shakes, but I didn't have the luxury today.

see bold-----do u workout with weights--if so when and how many days

do u do cardio---if so how much--if not--get ready to

[allpower]

Thanks man, yeah I switched it up with fish this week, Believe it or not, my meat is usually chicken.

I work out with weights 6 times a week and try to get in about 20 to 30 minutes of cardio 4-5 days a week. Sometimes in the morning, sometimes after my workout. Thanks for your input and helping me with the diet

[allpower]

My diet today. Still needs work

9a.m.
3 eggs and 2 whites
1/2 cup oats w/ some cinnamon
11:30
3.75 oz chicken breast
2 slices 12 grain bread.
1:30
3.75 oz chicken breast
green beans
3:00
3.75 oz chicken breast
1/2 cup oats
6:00
post workout shake
3.75 oz chicken breast
8:30
Chicken breast w/ tbsp of olive oil

Totals com out to be
pro/carb/fat/cals
241/106/80/2128

That is definitely short on cals, could you help me with what to add in to reach 2600-2700 cals. Thanks a lot, your help is very appreciated.

I was thinking of adding another 1/2 cup of oats in the morning, should i do that?

[allpower]

Im thinking of doubling my oats each time i eat them, and adding 2 slices of 12 bread to my 1:30 meal. That would bring me to 259.1/202/90/2648.
Thats 40% protein, 30%fat, 30% carbs. Would that be good or not?

[mg1228]

that would b fine--problem is i dont see 250gr of protein in that diet

list macros for each meal so we can see

[allpower]

My diet today. Still needs work

9a.m.
3 eggs and 2 whites
1 cup oats w/ some cinnamon
pro/carb/fat/cals
40/59/19.5/570
11:30
6 oz chicken breast
2 slices 12 grain bread.
38/4.2/9.2/400
1:30
6 oz chicken breast
green beans
2 slices 12grain bread
38/42/9.2/300
3:00
6 oz chicken breast
1 cup oats
40/54/11.2/480
6:00
post workout shake w/ a serving of egg whites----too much protein at once?
6 oz chicken breast
60/4/6.8/330
8:30
Chicken breast w/ tbsp of olive oil
30/0/19.2/300
Totals com out to be
pro/carb/fat/cals
246/201/75/2480

Fixed the macros and am going to eat that today. I had my chicken figured wrong, but its 246 g of protein so I still like it. thinking about taking that serving of egg whites out of my shake and adding them to my breakfast. but they make the shake taste so good!

[Swifto]

Change up your protein.

Eggs, beef, salmon, white fish (talipia, cod, haddock etc..), chicken, turkey.

Each food has its own indiviual spectrum of aminos.

[allpower]

I agree, I need to do that. Ill probably pick up some tuna sometime soon. Maybe look at some lean cuts of beef for my evenings. thank you for your input

[mg1228]

yea the 3.75oz chicken wasnt 246gr--but now that u got it at 6oz it makes more sense

[mg1228]

still need to check macros---11:30 meal and 1:30 meal are the same but 1:30 meal is 100 cals less and u added green beans to it

is that pwo meal 6oz chicken and the shake and the egg whites---if so that is way too much protein--u need a carb source pwo too or fat source--right now its all protein

[allpower]

Ah, you caught a typo. Also, just to make sure I'm correct, I didnt think you added the macros for green beans because they are fibrous and indigestable. And you are right about the pwo meal. What carb/fat source would you suggest I add?

[mg1228]

u dont have to add the beans--but i add everything

i would add oats or a sweet potatoe pwo