cutting diet help

[dan-b]

i have been reading through different threads on this site for the last few days and found a lot of good info so decided to join up. i have been training seriously for around 3 years minus 6 months with a dislocated shoulder and never had any form of strict diet.
i used fitday to help and try make a diet plan to lose some bodyfat. any advice pointers on this would be very helpful.

meal 1
small bowl of wholegrain and assorted nuts cereals with skimmed milk.

meal 2
mugshot chicken pasta

meal 3
75g pasta with a chicken breast, mushrooms, onions and small amount of low fat tomato sauce.

p/wo shake
350ml skimmed milk
2 tblesp whole earth pb
2 scoops whey
50g dextrose
1tblesp olive oil
non work out days have the shake without dextrose

meal 4
4egg omelet with onion, mushrooms, 2 tomatoes and a little bit of cheese

before bed
3 tblesp low fat cottage cheese

any help would be much appreciated thanks

[dan-b]

anybody that can help? thinking of changing meal 2 and 3 just need a pointer and weather meal 4 is suitable whilst trying to cut. thanks

[baseline_9]

The diet needs to be thrown in the bin and started from scratch m8...

What are your full stats

Weight, Bodyfat% etc...

[dan-b]

ok mate. im
21
6ft
240lbs
not sure on bf would guess around 20ish

[baseline_9]

get some pics up for guestimations on the BF

The best advise you can get is advise you learn yourself by reading....

Go away and come back to us with a diet plan that gives you approximately the macro breakdown shown below...

This is based on your LBM x 15 (240 lbs @ 20% BF)

Go through my log and see the layout of my diet. Check out Gbrice's Log in the diet section also.


2880 cals

288 Protein
288 Carbs
64 Fats


Whats your cardio regime?

Whats your Weight training regime?

[SlimmerMe]

i have been reading through different threads on this site for the last few days and found a lot of good info so decided to join up. i have been training seriously for around 3 years minus 6 months with a dislocated shoulder and never had any form of strict diet.
i used fitday to help and try make a diet plan to lose some bodyfat. any advice pointers on this would be very helpful.

meal 1
small bowl of wholegrain and assorted nuts cereals with skimmed milk. Try Ezekiel GoLean if you have to have cereal

meal 2
mugshot chicken pasta NO PASTA

meal 3
75g pasta with a chicken breast, mushrooms, onions and small amount of low fat tomato sauce. NO PASTA

p/wo shake
350ml skimmed milk SKIP the MILK and replace with water or ice
2 tblesp whole earth pb
2 scoops whey 1 scoop is probably enough for now
50g dextrose
1tblesp olive oil
non work out days have the shake without dextrose

meal 4
4egg omelet with onion, mushrooms, 2 tomatoes and a little bit of cheese EGG WHITES and NO CHEESE unless cottage

before bed
3 tblesp low fat cottage cheese

any help would be much appreciated thanks

Cereal and milk are not really cutting foods. And especially pasta.

You need more oats, chicken, fish, egg whites, sweet potatoes, vegetables, a banana here and there and perhaps some raspberries too plus some red meat

Try to make another plan for review....

Good luck!

[dan-b]

will post up some pics tomorrow after work. i train mon/wed/fri
mon bi tris and forearms
wed shoulders and abs
fri chest and back
dont do any cardio at the min but starting, would tues/thurs/sat be ok. at work im always active consisting of shovelling concrete stone etc/ moving laying concrete kerbs/ drainage.

[SlimmerMe]

^^^ could you possibly get in some fasted cardio? first thing in the morning? it helps a lot to get rid of BF

[dan-b]

is rice no good for cutting too? thanks

[dan-b]

would like to but i leave at anywhere between half 5 and half 6 for work

[SlimmerMe]

is rice no good for cutting too? thanks

Brown rice is good and so it basmati rice. But brown is better.

[SlimmerMe]

would like to but i leave at anywhere between half 5 and half 6 for work

What about Sat and Sunday? 2 days a week is better than none. Slow wins the race here.

[dan-b]

ok will have a go at writing another plan out. i understand the amount of macros but dont get when they should be ate and how much at that meal.

[dan-b]

What about Sat and Sunday? 2 days a week is better than none. Slow wins the race here.

would that be better than tues/thursday night doing it first thing at weekend? would i just start with meals when finished cardio

[SlimmerMe]

ok will have a go at writing another plan out. i understand the amount of macros but dont get when they should be ate and how much at that meal.

Need to read the stickies plus Baseline and Gbrice's threads

Also starting with something is better than postponing IMO. This way you get advice early on so you do this the right way. Go ahead and make a plan with the foods you know you will eat so you will continue your goal and get to it. This is very important so you stick to it. Come up with foods you know you will enjoy enough so you lose the BF.

Perhaps make that list and post it for review while figuring out your macros and timing. So once you know what is allowed, then you can get this fine tuned. my .02

[SlimmerMe]

would that be better than tues/thursday night doing it first thing at weekend? would i just start with meals when finished cardio ?????

To lose the BF the more cardio the better. So AM fasted on Sat/Sunday plus Tuesday/Thursday evening.

[dan-b]

sounds good and thanks for the help was hard trying to figure one out myself with no help or experience.
was looking into
eggs
chicken
tuna
baked beans (if ok too eat)
any veg
fruit - all fruit
brown rice
peanut butter

[SlimmerMe]

sounds good and thanks for the help was hard trying to figure one out myself with no help or experience.
was looking into
eggs EGG WHITES mostly
chicken very good
tuna Great
baked beans (if ok too eat) NO BAKED BEANS......I WISH! too much sugar and fat
any veg read the stickies for the best choices here
fruit - all fruit Fruit can be tricky while trying to cut since it spikes your insulin a lot so berries are the best as in raspberries plus bananas are good since they have some sort of protein effect ...again, read the stickies for the better choices
brown rice good
peanut butter only if natural PNut butter and not a lot of it. Very little. And I am wondering if this should be allowed in the beginning

what else can you come up with? to eat? keep going....

[dan-b]

ok thanks will have a look now.

[baseline_9]

Slim has got u covered m8...

Get going with some cardio, whenever you can is better that none at all.... Work it up over time...

How strict u want to be with your diet, I dont know? But I only know one way and that is 100% all or nothing.. Im sorry if this offends you but I would have you eating only the following if you were a client..

Chicken Breast
Extra Lean Beef
White Fish
Turkey Breast
Tinned Tuna
Egg Whites
Whey Protein

Oats
Sweet Potato
Brown Rice
Basmati Rice

EVOO
Natty Peanut Butter
Nuts
Avocado

Raspberry's
Banana


One all out cheat meal per week but other than that your diet would consist of only the following foods.

[SlimmerMe]

and for the PRIZE of the day.....I will share with you the best meal you could dream about and it started with Base and tweaked a bit here and there.....

PANCAKES!!! and this is so so easy

Oat Pancakes:

1 cup oats
6 egg whites
1 cup fat free cottage cheese
splash of water
Splenda
nutmeg
drop of vanilla

Blend the oats in a blender until real powdery ( no water just dry )
and then add all the rest above and blend until a good consistency for a pancake

Cook on griddle/pan which should be real hot sprayed with Pam....and then cook like a regular pancake

TOP with:
Sugar free syrup and raspberries or blueberries or banana
and drop a bit of Greek yogurt to spread around the pancake

ENJOY!

MAKES 3 BIG PANCAKES! so good for 3 meals.

[dan-b]

i am 100% will stick to it i have done with but i just going in the wrong direction. the food you list all looks good will have to try avacados and sweet potato as never has it. but will base new plan around those foods you listed. when looking at portion sizes should i split the amounts equally through out the day

[dan-b]

and for the PRIZE of the day.....I will share with you the best meal you could dream about and it started with Base and tweaked a bit here and there.....

PANCAKES!!! and this is so so easy

Oat Pancakes:

1 cup oats
6 egg whites
1 cup fat free cottage cheese
splash of water
Splenda
nutmeg
drop of vanilla

Blend the oats in a blender until real powdery ( no water just dry )
and then add all the rest above and blend until a good consistency for a pancake

Cook on griddle/pan which should be real hot sprayed with Pam....and then cook like a regular pancake

TOP with:
Sugar free syrup and raspberries or blueberries or banana
and drop a bit of Greek yogurt to spread around the pancake

ENJOY!

MAKES 3 BIG PANCAKES! so good for 3 meals.

sounds good whats the macro count in this? would that be as a cheat meal or a standard meal?

[SlimmerMe]

STANDARD MEAL!!! I have eaten these pancakes almost every single day if you read my thread.....

it has all the allowed foods:

oats
egg whites
cottage cheese

you need to find sugar-free syrup and the dollop of yogurt needs to be Greek plain yogurt like Fage or Chobani ( I sprinkle a bit of splenda)
and vanilla extract is not really needed nor is the nutmeg since the splenda in the pancake batter pretty much takes care of the sweet flavor...

So....all is allowed and I am telling you if I had not had these pancakes? I have no idea what on earth I would have done. Had a batch today. And the recipe makes 3 BIG pancakes so that is good for 3 meals which helps a lot so you can be prepared with your meals which is KEY.

If you read Baseline's thread you will see a picture of the pancakes....

You will have to figure out the macros. I figured it out a couple months ago but do not have it in front of me at the moment.

[dan-b]

ok no problem would this be suitable for first meal in the morning? have looked at the sample diet and the foods in the list above and tomorrow will adjust portions to get upto the figures posted earlier.

[SlimmerMe]

^^^ a very good meal in the morning. And after you have made up your first batch, you have ready made pancakes for the next 2 days!

[dan-b]

have just mixed up this pancake mix and had 1 they are great. trying to get photos to estimate bf now and sorting out a diet plan would it be ok to have one of these pancakes twice a day?

[dan-b]

have looked through and made up a plan but falls short. i will post up now and maybe can get advice wether its ok before carry on and what can be added to bring upto values. thanks
aiming for
2880 cals
288 Protein
288 Carbs
64 Fats

meal 1
1 pancake made from recipe above
176 cals
2.3g fat
18.6g carbs
19.5g protein

meal 2
5oz chicken breast
1/2 cup green beans
1000mg flax seed oil
318 cals
13.1g fat
5.3g carbs
43.2g protein

meal 3
1 cup brown rice
tina of water pack tuna
cucumber
2 tomatos
408 cals
5.8g fat
39.8g carbs
48.3g protein

meal 4 p/wo shake
1 scoop whey
50g dextrose
146 cals
2.7g fat
11g carbs
24g protein

meal 5
another pancake with a banana
281 cals
2.7g fat
45.6g carbs
20.8g protein

meal 6 - before bed
2 table spoon low fat cottage cheese
1000mg flax seed oil
22 cal
0.3g fat
0.8g carbs
3.7g protein

[dan-b]

that totals upto
1351 cals
26.9g fat
121.1g carbs
159.5g protein

[dan-b]

what else can i add to get these numbers up without eating much more.

[dan-b]

would this be ok?
2440 cals
100g fat
159g carbs
268g protein

[dan-b]

i have taken photos but cant get them ontopc today.

[gbrice75]

would this be ok?
2440 cals
100g fat
159g carbs
268g protein

Looks like Base and Slim are getting you on the right track.

I'll withhold my absolute opinion for now until you can post pics simply because I believe your bodyfat is higher than you're estimating. If i'm right, I think the above breakdown is a better starting point for you, however the fat needs to come down to around 70g tops. You can bump calories back up slightly by bringing protein up to 300g (that's the max i'd do for now though). I'd leave carbs where they are and focus them almost entirely around your workouts.

If you're losing strength on your lifts and it appears you're losing LBM (I doubt you will lose any appreciable amount of LBM whilst cutting at 2400-ish calories) you can always add more calories via carbs, but I doubt you'll need to. I just don't see you cutting bodyfat at nearly 3000 calories, and that's no snub to Baseline as he was simply going by the figures you estimated and using the formula we often do. Personally, I'm doubting you are 190lbs LBM at 6'0, but we'll see. Get them pics up!

[SlimmerMe]

Dan, you made my day!

"1 Pancake from recipe from above.....
Another pancake with a banana"

Looking good~

If you want to keep a daily log with what you eat and your workouts it sure helps to keep on track.
And it works best to make a statement with a goal as in declaring a certain amount of weight in a certain timeframe.....my .02

Will follow your progress. You are on the right track.

[dan-b]

will upload more later

[dan-b]

back shot

[dan-b]

shoulders

[gbrice75]

Assuming you saw my comments in your pics thread, i'll give my 2 cents on the diet here.

Your bodyfat is lower than I thought, and your LBM (albeit bone moreso than muscle) is higher than I thought, so I was indeed wrong. With that said, I still don't think you'll cut very well at 2800 calories. I'd make the compromise to 2600 for starters and monitor closely from there. If you were a very muscular 190lbs of LBM, 2800 might be perfect. But you're not (no offense), and we want to cut bodyfat, so let's focus on that. That's my opinion.

2600 calories on training days:

300g protein
200g carbs
65g fat

That's where I'd start you. I would consider dropping carbs on non-training days to around 100g to further widen the caloric deficit.

Monitor your progress closely and if you are not dropping bodyfat, reduce carbs by 50g and see how that pans out. If you are losing TOO fast and/or are losing LBM/strength, add 50g carbs and continue to monitor.

My .02

[dan-b]

thanks for info mate i am struggling to get them sort of figures took me a long time last night to get the figures and plan i posted. its meal contents im struggling with i kept looking at the sample cutting diet etc. where says lean protein and veggies i cant think what would be simple, nice and relatively cost effective. when i started training hard 3-4 years ago in was 13 stone.

[dan-b]

i have tweaked the plan i have posted and got the carbs to 205g and fat to 65g, protein is at 251g and calories 2,316.