>>>>>>>>>>Lunk1 DIET LOG (from 25% to 15% I hope) Let' s Do this!<<<<<<<<<<<

[Lunk1]

Protien/Carbs/Fat Calories Meal #1 8:00
3 eggs 18/0/15 210
3 pieces Turkey Bacon 9/0/1.5 60
2 cups 2% milk 16/24/10 260


Meal #2 12:30 p.m.
1 chicken breast 36/0/3 165
1 cup (cooked) brown rice 4/36/0 170
1 diet coke


Meal #3 3:30 Pre-WO
1 Protien shake 44/6/4 236
1 banana 1.3/27/.4 105


W/O @ 4 p.m.


Meal #4
1 smoked Pork chop 33.5/0/9.4 228



Meal # 5 10:00 (will be)
1 cup 1% cottage cheese 26/10/3 160

1540 Total Cal.

[JohnnnyBlazzze]

According to this you're only getting 187.8 grams of protein...

How much do you weigh? stats?

I would cut out the milk, it contains sugar and when cutting, you want to have minimal sugar intake as possible. You'll want to throw some carbs into your PWO meal to. Can you re-post your total macros and stats? that's going to be the first everybody is going to ask. 1540 cals is crazy low.

[Lunk1]

According to this you're only getting 187.8 grams of protein...

How much do you weigh? stats?

I would cut out the milk, it contains sugar and when cutting, you want to have minimal sugar intake as possible. You'll want to throw some carbs into your PWO meal to. Can you re-post your total macros and stats? that's going to be the first everybody is going to ask. 1540 cals is crazy low.

39 y.o 6ft 240 lbs I would say 25%BF (below is what 405 has me at)
240lbs at @22%bf
240 x .22 = 52.8(lbs fat)
240 - 52.8 = 187.2(lbs LBM)
187.2 x .4536 = 84.91(kg LBM)
(84.91 x 21.6) + 370 = 2204(BMR)
2204 x 1.55(5day/week multiplier) = 3416(TDEE)

if i were u id start @2500cals per day on low carbs..

375g pro
125g carbs
56g fat

[DanB]

Protien/Carbs/Fat Calories Meal #1 8:00
3 eggs 18/0/15 210 8-10 egg whites
3 pieces Turkey Bacon 9/0/1.5 60
2 cups 2% milk 16/24/10 260 Drop the milk and you need carbs here I.M.O


Meal #2 12:30 p.m.
1 chicken breast 36/0/3 165
1 cup (cooked) brown rice 4/36/0 170
1 diet coke


Meal #3 3:30 Pre-WO
1 Protien shake 44/6/4 236
1 banana 1.3/27/.4 105 50-100g oats is better choice


W/O @ 4 p.m.


Meal #4
1 smoked Pork chop 33.5/0/9.4 228 what about shake after workout and carbs such as oats should be included, switch this meal to meal 5 and add the shake with carb as meal 4 i.m.o and add some green veg to meal 5 (porkchop) bu the way that must be one monster chop to have 33.5g protein in it, are you sure those macros are correct?



Meal # 5 10:00 (will be)
1 cup 1% cottage cheese 26/10/3 160 this is now meal 6

1540 Total Cal.

1540 cals is far to low for your tdee, if you look into the macros for the changes I have in bold then that should bring it more in line for cal and protein requirements, prob still shy on protein so throw in a tin or two of tuna throughout the day and you should be g2g

[DanB]

39 y.o 6ft 240 lbs I would say 25%BF (below is what 405 has me at)
240lbs at @22%bf
240 x .22 = 52.8(lbs fat)
240 - 52.8 = 187.2(lbs LBM)
187.2 x .4536 = 84.91(kg LBM)
(84.91 x 21.6) + 370 = 2204(BMR)
2204 x 1.55(5day/week multiplier) = 3416(TDEE)

if i were u id start @2500cals per day on low carbs..

375g pro
125g carbs
56g fat

yeah this is what 405 advised you, but why didnt you follow it? the diet you put together yourself is way off

[Lunk1]

what about shake after workout and carbs should be included, switch this meal to meal 5 and add the shake with carb as meal 4 i.m.o

Yes I would normaly do the shake PWO but did not have one with me and by the time I got home it was nearly 8:00 p.m. and the wife had supper ready...god bless her.

I will add a shke to the cottage cheese here shortly.

[Lunk1]

yeah this is what 405 advised you, but why didnt you follow it? the diet you put together yourself is way off

Today was day 1 Dan...just trying to get the bugs worked out and tweak it. I appreciate the help and will continue to make the suggested changes.

[Lunk1]

That is the macros I could find on the web for a large pork chop...it was a nice thick one lol.

[JohnnnyBlazzze]

Today was day 1 Dan...just trying to get the bugs worked out and tweak it. I appreciate the help and will continue to make the suggested changes.

I agree, the macros and cals are that 405 gave you is a good start. Just plug in the food for those macros and cals.

At 240lbs and eating 1540 cals you're going to crash hard. Most likely you will have absolutely zero energy by day 3 and will end up burning away lots of muscle by not providing your body with proper nutrients. Your body will recognize the low amount of energy being put in and go into safe mode and your metabolism will plum-it and it will be storing every amount of food it can to survive.

[DanB]

That is the macros I could find on the web for a large pork chop...it was a nice thick one lol.

I can tell the weight of something to about +/- 10g now because Im so used to it, I buy in bulk and cut the meat myself

But if your only starting out then you need to weigh your food until you get an idea of portion sizes otherwise you may not even be following the diet you plan out, make sense? prob not explained the best but its late here lol

[JohnnnyBlazzze]

That is the macros I could find on the web for a large pork chop...it was a nice thick one lol.

Little kitchen scale at Walmart dude, mine was like 15$, i weigh everything.

[--->>405<<---]

Protien/Carbs/Fat Calories Meal #1 8:00
3 eggs 18/0/15 210 1whole egg 5eggwhites
3 pieces Turkey Bacon 9/0/1.5 60 drop and add lean chikn or ground beef
2 cups 2% milk 16/24/10 260 drop completely and add oats, sweet pot, brn rice


Meal #2 12:30 p.m.
1 chicken breast 36/0/3 165
1 cup (cooked) brown rice 4/36/0 170 measure ur rice dry
1 diet coke


Meal #3 3:30 Pre-WO
1 Protien shake 44/6/4 236
1 banana 1.3/27/.4 105 drop and add oats, sweet pot, or brn rice


W/O @ 4 p.m.


Meal #4
1 smoked Pork chop 33.5/0/9.4 228 id change this to a leaner cut of meat (pork tenderloin, chikn breast, lean ground beef, fish, canned tuna, etc..)



Meal # 5 10:00 (will be)
1 cup 1% cottage cheese 26/10/3 160

1540 Total Cal.

cals are way too low

LUNK I DONT KNOW IF U PUT THIS TOGETHER OR SIMPLY POSTED WHAT U ACTUALLY ATE BUT I SUGGEST U GET AN ACCOUNT AT CALORIE COUNT DOT COM AND PUT TOGETHER A DIET UR PLANNING ON EATING EVERYDAY.. DO THIS AHEAD OF TIME SO U CAN PLAY WITH UR MACROS TO MAKE THEM HIT THE SUGGESTED NUMBERS I GAVE U ABOVE! ALSO U NEED TO BE PREPARED TO EAT ROUGHLY THE SAME THING EVERYDAY.. THIS WAY U HAVE CONSISTENCY AND DONT HAVE TO KEEP RECALCULATING UR MACROS..

[Lunk1]

cals are way too low

LUNK I DONT KNOW IF U PUT THIS TOGETHER OR SIMPLY POSTED WHAT U ACTUALLY ATE BUT I SUGGEST U GET AN ACCOUNT AT CALORIE COUNT DOT COM AND PUT TOGETHER A DIET UR PLANNING ON EATING EVERYDAY.. DO THIS AHEAD OF TIME SO U CAN PLAY WITH UR MACROS TO MAKE THEM HIT THE SUGGESTED NUMBERS I GAVE U ABOVE! ALSO U NEED TO BE PREPARED TO EAT ROUGHLY THE SAME THING EVERYDAY.. THIS WAY U HAVE CONSISTENCY AND DONT HAVE TO KEEP RECALCULATING UR MACROS..

No....unfortunatly it is what I ate for the day. Told ya I need serious hand holding! I was away from home to long PWO and pretty much missed a meal. I did end up adding anothe shake before bed. Bringing cals. to 1776. I know...still to low! I will try to do better today!!!!!!!!!!!!!!!!!!!!!!

[--->>405<<---]

No....unfortunatly it is what I ate for the day. Told ya I need serious hand holding! I was away from home to long PWO and pretty much missed a meal. I did end up adding anothe shake before bed. Bringing cals. to 1776. I know...still to low! I will try to do better today!!!!!!!!!!!!!!!!!!!!!!

read post#12 again.. post a proposed diet hitting the suggested macros.. ur current method isnt gonna cut it.. go to calorie count dot com and use the site to figure up ur portion sizes..

make a couple days food ahead of time so u can bring the entire day's food with u and not have to be at home in order to stick to ur diet.. ill be waiting to see ur proposed diet.. that should be ur next move.. dont post what u eat as u go along.. put together a complete diet that u intend to stick to.. if u dont do that ill simply assume ur not serious..

now get it done...

[Lunk1]

Don't bail on me yet 405...I am a slow learner and hard headed!

Day #2

Meal 1
1 whole egg/3 egg whites 18/0/5 128
2tbsp salsa 1/4/0 17
1 cup brn rice 5/45/2 216

Meal 2
Pork Chop 8 0z. 20/0/11 400
1 cup brn rice 5/45/2 216

Meal 3 (pre w/o)
shake 44/6/4 236
banana 1/30/0 105 I am going to have to drop this but I cramp and need pottasium
1 cup oats 10/54/6 300

Meal 4 (pwo)
shake 44/6/4 236
1/2 cup oats 5/27/3 150

Meal 5 (plan to eat)
6.5 oz Lemon Pepper Talapia 26/10/0 140


Meal 6 (before bed0
1 cup 1% cottage cheese 26/10/3 160
shake 44/6/4 236


Total= 304/243/44 2540

WTF??? How do I get to the required calories without all these carbs? I swear if I eat any more I will burst!!!!!

[Lunk1]

Don't bail on me yet 405...I am a slow learner and hard headed!

Day #2

Meal 1
1 whole egg/3 egg whites 18/0/5 128
2tbsp salsa 1/4/0 17
1 cup brn rice 5/45/2 216 I could cut this in half and add 1 or 2 more eggs

Meal 2
Pork Chop 8 0z. 20/0/11 400
1 cup brn rice 5/45/2 216 cut this in half and I will be making in tuna or chicken from now on

Meal 3 (pre w/o)
shake 44/6/4 236
banana 1/30/0 105 I am going to have to drop this but I cramp and need pottasium
1 cup oats 10/54/6 300 cut this in half as well

Meal 4 (pwo)
shake 44/6/4 236
1/2 cup oats 5/27/3 150

Meal 5 (plan to eat)
6.5 oz Lemon Pepper Talapia 26/10/0 140


Meal 6 (before bed0
1 cup 1% cottage cheese 26/10/3 160
shake 44/6/4 236


Total= 304/243/44 2540

WTF??? How do I get to the required calories without all these carbs? I swear if I eat any more I will burst!!!!!

That would drop me to 137 carbs

[JohnnnyBlazzze]

Just get some potassium pills dude, i take like 6 a day.

[--->>405<<---]

Calorie count dot com


Meal 1:62g pro, carb @42g
Pre workout: 62g pro, carb @42g
Post workout: 62g pro, carb @42g

The other 3 meals: 62g pro, green veggies only.. Dun deal.. Not that hard... go to the dang website i told u and use it

[Lunk1]

Fruuck!!! I just don't know how I will friggen eat that much!!!. I honestly never eat that much food.

[--->>405<<---]

Shoot dude i just finished 3500cals that i started eating at 6pm!!

Arent u like 6' and 240lbs??? Im 5'9" and 185lbs.. I could eat ur days diet by noon..

[Lunk1]

Shoot dude i just finished 3500cals that i started eating at 6pm!!

Arent u like 6' and 240lbs??? Im 5'9" and 185lbs.. I could eat ur days diet by noon..

Due you might have to eat some of mine. I'm tellin ya...I dont eat alot...I just was not eating well! Breakfast especially is going to kick my ass. I figure thats like 4 eggs, 1 chicken breast and a cup brn rice. That would normally keep me full till my pre-w/o at 3:00.

[--->>405<<---]

1. By 4 eggs i hope i mean 1 egg and 3 eggwhites

2. Its better than starving!

3. Enuff of this chit chat wheres the FREAKING DIET???.

[Back In Black]

1. By 4 eggs i hope i mean 1 egg and 3 eggwhites

2. Its better than starving!

3. Enuff of this chit chat wheres the FREAKING DIET???.

Does this remind you of anybody?

[--->>405<<---]

Does this remind you of anybody?

LOL!! i forgot about him again.. lets hope not

[Back In Black]

LOL!! i forgot about him again.. lets hope not

Nah, don't think it is. Sorry for the high jack Lunk!

[Lunk1]

Nah, don't think it is. Sorry for the high jack Lunk!

C'mon guys...stop pickin on the fat kid (me)

[Lunk1]

Ok...this prob needs some work...I just can't quite get RIGHT there. YES i used calorie counter 405. Honestly kinda a pain in the arse!

Meal 1
4 egg whites
2 eggs
1 chicken breast
1 cup brown rice
63.9/35.8/19.3 564

Meal 2
Tuna 1 can
2 cups mixed veggies
1 cup 1 % cottage cheese
57.2/15/6.4 360

Meal 3 pre w/o
protein shake (2 scoops)
1/2 cup oats
51/33/7 390

Meal 4 PWO
protein shake (2scoops)
1/2 cup oats
51/33/7 390

Meal 5
1chicken breast
2 oz 1% cottage cheese
2 cups spinnach
68.6/19.8/6.9 414

Meal 6
1 cup cottage cheese
1 scoop protein shake
44/7.6/3.7 242

Total 333.7/144.2/50.3 2370

[DanB]

^^^^^^^^

much better mate well done

but that was the easy bit, now you have to stick to it haha

[Lunk1]

^^^^^^^^

much better mate well done

but that was the easy bit, now you have to stick to it haha

I still need to drop the carbs and up the protien a bit I believe. Farkin calorie counter has me at like 40% and should be eating 1700 cals lol.

[Lunk1]

Should I eat the same on off days (rest on the weekends)?? lower carbs? take the oats out of the shakes???

[DanB]

Should I eat the same on off days (rest on the weekends)?? lower carbs? take the oats out of the shakes???

Yes persoanlly I like to lower carbs on days off, by how much is up to you and depends on how active you are

What cardio are you doing? Fasted am is what I would advise

[--->>405<<---]

^^ for. NOw id eat the same everyday.. Like u said increase ur protein and reduce ur carbs.. Need bout 40g more pro and 20g less carbs..

Ur food choices look pretty good.. With ur chikn breast i dont see an amt.. How much does it weigh?

[Lunk1]

^^ for. NOw id eat the same everyday.. Like u said increase ur protein and reduce ur carbs.. Need bout 40g more pro and 20g less carbs..

Ur food choices look pretty good.. With ur chikn breast i dont see an amt.. How much does it weigh?

This will make up my daily diet 405! I will cut meal 1 carbs in half by going to a 1/2 cup rice. I will pick up a scale this week and adjust the chicken and eggs to make up the additional 40 Prot. I went off of the calorie counters macros for the exact chicken I am using and it just says one piece but I will make the adjustment.

Any suggestions on other foods I could plug in to switch it up every once in a while. I have no prob with any of it as a daily diet except I do get bored with chicken very fast!

[--->>405<<---]

protein: chicken 96%fat free ground beef, canned tuna, fish, shrimp, pork tenderloin, eggwhites, protein powder, bone in chicken breast meat only cookd on the grill, theres some kind of steak thats supposed to be lean (flank steak maybe?) i personally only eat t-bone, filet mignon, or ribeye (none of which qualifies so i dont get steak alot)..

bison, deer,..

[Lunk1]

protein: chicken 96%fat free ground beef, canned tuna, fish, shrimp, pork tenderloin, eggwhites, protein powder, bone in chicken breast meat only cookd on the grill, theres some kind of steak thats supposed to be lean (flank steak maybe?) i personally only eat t-bone, filet mignon, or ribeye (none of which qualifies so i dont get steak alot)..

bison, deer,..

I have a freezer full of deer burger....I eat the shit out of it! Not realy sure the macro's of deer though. STEAK!!!!! Love me some sirloin! Its leaner than ribeye and I actualy prefer the flavor.

[--->>405<<---]

dont get confused now i said i THINK its flank steak.. make sure u get it rite if u start eatn steak

the deer u could prob figure out from the internet..

[Lunk1]

dont get confused now i said i THINK its flank steak.. make sure u get it rite if u start eatn steak

the deer u could prob figure out from the internet..

HAHA...yeah i saw FLANK steak but when I hear the word steak I start salivating like Pavlovs (sp) dogs!

Well time for meal 1...thanks 405...and any others who have reached out!!!!!

[Lunk1]

[SIZE=4][/B]I am basicly calling this day 1!!!![/B][SIZE]

Meal 1
2eggs 12.6/1.6/10 180
4 egg whites 16/3.2/8 64
5.5.oz chicken breast 27/0/2.8 135
1/2cup brown rice 1.8/17.1/2.8 104

Meal 2
5oz. tuna 32.5/5/7.5 225
2 cups mixed veggies 4/10/0 60
170 grams cottage cheese 21.2/4.6/1.9 122

Meal 3 pre WO
2 scoops whey 44/6/4 236
1/2 cup oats 5/27/3 150

Meal 4 PWO
2 scoops whey 44/6/4 236
1/2 cup oats 5/27/3 150

Meal 5
204 grams baked talapia 26/12/1 160
200 grams cottage cheese 24.8/5.4/2.2 144
3 1/2 cups brocoli 7/10/0 70

Meal 6
2 scoops whey 44/6/4 236
200 grams cottage cheese 24.8/5.4/2.2 144


TOTAL
2410 CALORIES
339.7 PROTIEN
146.3 CARBS
56.4 FAT

[--->>405<<---]

looks pretty good.. id roll with it and see how u do.. there can always be little tweaks made good work.. even though ur higher than suggested on carbs it looks like u go over with veggies so i think ull be ok.. at least for now... protein could be a touch higher but i think uve found a decent starting point.

[Lunk1]

looks pretty good.. id roll with it and see how u do.. there can always be little tweaks made good work.. even though ur higher than suggested on carbs it looks like u go over with veggies so i think ull be ok.. at least for now... protein could be a touch higher but i think uve found a decent starting point.

I will keep trying to hit the numbers a little closer. I still feel like a bloated cow eating this much food! I normally never ate this quantity but also was far from quality.

I am strapping on the body bugg tonight or tommorow to try to get an estimate of calories expended throughout the day!