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  1. #1
    Jabroney is offline New Member
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    Talking Summertime Cutting Diet and Log

    Hey all,

    I thought I would post my diet for you guys to break down for me. I based this on rambo's how cutting diet posted at the beginning of this topic. I am looking to drop 25-30 pounds. Need to drop more than that but I think it is a great start.

    My stats: 31 years old 6' 250 pounds and bf ??? (real high) back when I weighed 195 I was at 17% I think...that was about two years ago...when I was at the end of a period of losing weight and working out 4 days a week. Been working out off and on for 5 years.

    Here is the rough draft for my program:

    Minimum 1 gal water per day

    7:30 am: 30 minutes cardio @ 70%

    8:30 am: Meal One - Pro/Carb
    6 egg whites and c oatmeal with 1 scoop whey
    362 cal / 47g pro / 29g carb

    10:30 am: Meal Two - Pro/Fat
    2 can of tuna with 2 Tbsp mayo
    480 cal / 63g pro / 23g fat

    12:30 pm: Meal Three - Pro/Carb
    6 oz chicken or salmon, 1 Yam
    262 cal / 35g pro / 26g carb / 2.5g fat

    2:00 pm: WORKOUT 1 hour
    Mon Chest & Bicep / Tues Tri & Shoulder /
    Thurs Back & Abs / Sat - Legs

    3:30 pm: Meal Four PWO Nutrition
    Protein Shake (2 scoops), 1c oats
    490 cal / 45g pro / 58g carb

    5:30 pm: Meal Five Pro/Carb
    6 oz chicken, 1/2c brown rice, lettuce & cucumber salad
    260 cal / 33g pro / 22g carb / 2.75g fat

    8:00 pm: Meal Six Pro/Fat
    Protein Shake (2 scoops), 2tb flaxseed oil
    370 cal / 40g pro / 4g carb / 20g fat

    10:45 pm: Bedtime:
    cup low fat cottage cheese
    90 cal / 14g pro

    Totals: 2,314 cal / 277g pro / 143g carb / 49g fat

    Totals: 60% Pro / 30% Carb / 10% Fat

    Thanks in advance for any advice!
    Last edited by Jabroney; 05-18-2006 at 06:54 PM.

  2. #2
    sonar1234's Avatar
    sonar1234 is offline Banned
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    Carbs are low that really should not be a problem i have dropped 23 pounds in less then 2 months, no training at all cause of back injury with low carbing.

    203 and now 180, i have to work on the bodyfat tought cause i am still high.

  3. #3
    Jabroney is offline New Member
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    I was kind of thinking that...I can bump my rice by 1/2 cup...thanks for the feedback.

  4. #4
    PhishStasH's Avatar
    PhishStasH is offline Member
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    Looks good. At your weight, I personally would bump up the kcal total to around 2500 keeping the 60/30/10 ratio. May not be enough to maintain current lean muscle mass. Then again, I'm no expert. Where are the gurus?

  5. #5
    Jabroney is offline New Member
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    I would say that would be a good take. I actually did some reconfiguring on my protein and tuna I am eating and I am 2378 kcal so we are pretty darn close.

    Mid afternoon...rainy...bored at work...time to go smoke the weights

  6. #6
    Jabroney is offline New Member
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    Talking Still feeling full most of the time on this diet.

    probably too early to tell but feeling full on this relatively low calorie count considering that at my weight (250) my calories should probably be higher for weight loss. My measurements are pretty accurate as far as intakes go.

    Maybe take a few more days for metabolism to pick up after a weekend of a lot of alcohol and pizza (both are history now!)

  7. #7
    Jabroney is offline New Member
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    The fullness problem has definitely gone away. Freaking starving most of the day now on the same colories...good to see the metabolism kicking in.

    Never dieted with 6 meals before...I can't believe I have never made that effort before...the real challenge comes Fri night...Pistons v Cavs and hanging with a group...keep the cocktails away!

  8. #8
    Mark Foo is offline New Member
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    How do you mix up your scoop of whey? A cup or milk or water or what?

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