please take a look at my diet

[VictoryRay]

ok, so i was doing real good and now i hit a wall. i thought i understood how to diet but i guess i dont.

35 yr/old
260 lb
@ 18% bf
6' 3"

story: ive been in the gym for a couple years now and have had steady growth in muscle size. i have done a couple test cycles(i know bf a bit high) and have felt good with results and the way i felt. now i want to cut bf down to around 15% before i cycle again. i started my decent from 275 down to 255 as of the week before last. i wasnt doing any cardio and i thought adding some would be good so i did. 15 - 20 min jog after 45min workout. i also added about 150g more of protien when i started cardio. the problem is, i stopped loosing weight when i started doing cardio???????? now im lost as to what to do... heres my diet. take a look and please coment..

meal 1
1 cup oatmeal with blueberries
2pc whole wheat toast
60g protien shake

meal 2
1 can tuna
1 banana with peanutbutter

meal 3
chicken or fish
yams
green beans
60g protien shake

meal 4
1 can tuna
1 banana with pb

pre workout
60g protien shake

post workout
60g protien shake

meal 5
fish or chicken
yams
green beans

please help!!!!

[ricky23]

i think youre having too many carbs if youre trying to lose bf. protein wise it looks ok but its hard to tell because you dont state the weight of the food youre eating, you probably already know but it should be 1.5g of protein per pound of bodyweight and 2g if on aas.
if you have a look at the videos hawaiianpride posted under the thread dave palumbo in the diet section it will explain alot on how to diet effectively.

[the big 1]

i think youre having too many carbs if youre trying to lose bf. protein wise it looks ok but its hard to tell because you dont state the weight of the food youre eating, you probably already know but it should be 1.5g of protein per pound of bodyweight and 2g if on aas.< why 1.5 grams when your not juicing and 2g when you are ? that doesnt make sense, you still require the same amount of protien to grow whether on aas or not...
if you have a look at the videos hawaiianpride posted under the thread dave palumbo in the diet section it will explain alot on how to diet effectively.

comment above

[the big 1]

ok, so i was doing real good and now i hit a wall. i thought i understood how to diet but i guess i dont.

35 yr/old
260 lb
@ 18% bf
6' 3"

story: ive been in the gym for a couple years now and have had steady growth in muscle size. i have done a couple test cycles(i know bf a bit high) and have felt good with results and the way i felt. now i want to cut bf down to around 15% before i cycle again. i started my decent from 275 down to 255 as of the week before last. i wasnt doing any cardio and i thought adding some would be good so i did. 15 - 20 min jog after 45min workout. i also added about 150g more of protien when i started cardio. the problem is, i stopped loosing weight when i started doing cardio???????? now im lost as to what to do... heres my diet. take a look and please coment..

meal 1
1 cup oatmeal with blueberries
2pc whole wheat toast
60g protien shake

meal 2
1 can tuna
1 banana with peanutbutter

meal 3
chicken or fish
yams
green beans
60g protien shake

meal 4
1 can tuna
1 banana with pb

pre workout
60g protien shake

post workout
60g protien shake

meal 5
fish or chicken
yams
green beans

please help!!!!

Protien, carbs and fats for each meal need to listed.

totals daily calories, and total protien,carb and fat intake also need to be listed.

Whats your BMR

whats your TDEE

if i you dont list the above info no one can help you !!!!!!!!!!!!!!!

also, to many shakes.... when cutting whole foods are far supierior than any shake or meal replacement, reason being that whole foods keep you fuller for longer....

[ricky23]

its common for people to take 2g of protein per pound when cycling because as you know protein synthesis increases. 2g of protein for somebody not using aas may be abit much and likely to be wasted. i think it makes perfect sense and most bodybuilders i know who take aas use 2g per pound due to the protein synthesis increase.

[VictoryRay]

Protien, carbs and fats for each meal need to listed.

totals daily calories, and total protien,carb and fat intake also need to be listed.

Whats your BMR

whats your TDEE

if i you dont list the above info no one can help you !!!!!!!!!!!!!!!

also, to many shakes.... when cutting whole foods are far supierior than any shake or meal replacement, reason being that whole foods keep you fuller for longer....

ill go thru it and post it up in the morn. i have to find out what the TDEE is and figure that out too.

thanks for the help

[bigslick7878]

ok, so i was doing real good and now i hit a wall. i thought i understood how to diet but i guess i dont.

35 yr/old
260 lb
@ 18% bf
6' 3"

story: ive been in the gym for a couple years now and have had steady growth in muscle size. i have done a couple test cycles(i know bf a bit high) and have felt good with results and the way i felt. now i want to cut bf down to around 15% before i cycle again. i started my decent from 275 down to 255 as of the week before last. i wasnt doing any cardio and i thought adding some would be good so i did. 15 - 20 min jog after 45min workout. i also added about 150g more of protien when i started cardio. the problem is, i stopped loosing weight when i started doing cardio???????? now im lost as to what to do... heres my diet. take a look and please coment.

I am cutting right now and what has worked for me is doing my cardio when I first wake up in the morning, and not after a workout.

I have steadily been dropping weight while my strength has not fallen off at all, the waist is shrinking as well down 2 inches. Just keep it to 2-3 pounds a week to make sure you are not losing muscle, or if you don't mind losing a little bit of that you can take off a little more every week.

If you really want to get the weight down do about 45 minutes of cardio every other day before you eat, or let the scale tell you how often every day. Weigh yourself when you wake up to get an idea of where you are at, food can do crazy things to the scale the later in the day you get and it is hard to get an accurate reading.

And if all else fails just get some clen, that will do the trick.

[gbrice75]

ok, so i was doing real good and now i hit a wall. i thought i understood how to diet but i guess i dont.

35 yr/old
260 lb
@ 18% bf
6' 3"

story: ive been in the gym for a couple years now and have had steady growth in muscle size. i have done a couple test cycles(i know bf a bit high) and have felt good with results and the way i felt. now i want to cut bf down to around 15% before i cycle again. i started my decent from 275 down to 255 as of the week before last. i wasnt doing any cardio and i thought adding some would be good so i did. 15 - 20 min jog after 45min workout. i also added about 150g more of protien when i started cardio. the problem is, i stopped loosing weight when i started doing cardio???????? now im lost as to what to do... heres my diet. take a look and please coment..

meal 1
1 cup oatmeal with blueberries
2pc whole wheat toast
60g protien shake

Make sure oatmeal is real whole oats and not the sugary packets. Drop the toast. Cut the shake to 30g and get 2 whole eggs and 4-6 whites

meal 2
1 can tuna
1 banana with peanutbutter

meal 3
chicken or fish
yams
green beans
60g protien shake

Drop the shake and make sure the chicken or fish is 4-8oz

meal 4
1 can tuna
1 banana with pb

Too many bananas = too much sugar. Consider dropping it here in favor of a better complex carb

pre workout
60g protien shake

No! Real food here - lean protein plus complex carb

post workout
60g protien shake

Add at least half a cup of oats to your shake

meal 5
fish or chicken
yams
green beans

Is this the bedtime meal? Go for a longer lasting protein here - lean beef, cottage cheese, or casein protein. Drop the yam if this is right before bed and make sure the oats in the previous meal is one cup. Add a tbsp of natty PB here

please help!!!!

Suggestions above in bold

[ricky23]

I am cutting right now and what has worked for me is doing my cardio when I first wake up in the morning, and not after a workout.

I have steadily been dropping weight while my strength has not fallen off at all, the waist is shrinking as well down 2 inches. Just keep it to 2-3 pounds a week to make sure you are not losing muscle, or if you don't mind losing a little bit of that you can take off a little more every week.

If you really want to get the weight down do about 45 minutes of cardio every other day before you eat, or let the scale tell you how often every day. Weigh yourself when you wake up to get an idea of where you are at, food can do crazy things to the scale the later in the day you get and it is hard to get an accurate reading.

And if all else fails just get some clen, that will do the trick.

cardio on an empty stomach is effective but really it wount make a very significant difference. i just do mine in the morning and pwo, i think the most important thing is being in a calorie deficit when cutting.

[VictoryRay]

Protien, carbs and fats for each meal need to listed.

totals daily calories, and total protien,carb and fat intake also need to be listed.

Whats your BMR

whats your TDEE

if i you dont list the above info no one can help you !!!!!!!!!!!!!!!

also, to many shakes.... when cutting whole foods are far supierior than any shake or
meal replacement, reason being that whole foods keep you fuller for longer....

Cal= 1600
fat= 16
protien= 250
carb= 65

Bmr = 2389

Tdee= 3719

Hopefully this helps some.

[VictoryRay]

any advice?

[the big 1]

Cal= 1600
fat= 16
protien= 250
carb= 65

Bmr = 2389

Tdee= 3719

Hopefully this helps some.

increase calories through carbs and fat !!!, you will definately lose muscle in that low a deffacit, i would shoot for 3000 calories a day at least, and get some sort of cardio in 4 or 5 times week if getting lean is the goal...

or you could try playing with carbs a little to spare muscle tissue as much as possible...the process is longer but gives a better result, and a much harder look...

[the big 1]

posting a pic of yourself would enable members to guess your body fat, this would help alot in determining what your lean body mass is, so you can eat properly...

working out your TDEE using you LMB gives a better result as just how much food you need to fuel muscle and not fat...

[VictoryRay]

thanks alot big1. i thought that might be the case. i really appritiate your time! ill try what you said and post a pic up.

thanks again