Does the diet need any changes?

**Tambit24** · 03-11-2007, 09:12 PM

Tryin to lower my BF%. My stats are..... 26yo, 5'11, 232lbs as of today (down 15lbs so far this year, without strict diet), and I'd say low 20% BF. I'll try to get some pics up soon.

4:30 am Cardio for 45-60 mins (fast pace walk around town)

6:00 am
6 Jumbo Egg Whites...120 cal...0g fat...6g carb...40g protein
1/2 Cup Oatmeal.......140 cal...2.5g fat...26g carb...5g protein
1 multi grain english muffin...100cal...1fat...22 carbs...7pro
total....360 cals...3.5 fat...54carbs...52 pro

9:30 am
1 can of light tuna.....150cal...0g fat...0g carb...35g protein
2 cups green beans.......60 cal......0g fat....8g carb...4g protein
total...210cals...0fat...8carbs...39 pro

1:00 pm
8 oz, of ground turkey....320 cal....14g fat...2g carb...48g protein
8 flax oil caps.....80 cal......8g fat....0g carb...0g protein
2 tbsp Natty Peanut Butter....200cal....16 fat...6carb...9pro
total...600cals....38 fats....8 carbs....57 pro

4:00 pm
2 scoops On whey....240 cals....2 fat... 6 carbs....48pro
1 cup of broc or green beans...30 cal....0 fat.... 4 carbs... 2pro
1/2 cup of brown rice...105cal... 2.25fat...19carbs...2.5pro
total...375 cals....4.25fats....29 carbs....52.5 pro

5:00 pm Workout

6:00 pm PWO
2 scoops On whey....240 cals....2 fat... 6 carbs....48pro
40 g dextrose....150 cals....0 fat....40 carbs...0 pro
total....390....2 fat...46 carbs... 48 pro

7:00 pm
8-10 oz chicken.....320 cal...5g fat...0g carb...64g protein
2 cup of green beans(or broccoli).....60 cal......0g fat....8g carb...4g protein
total...380 cals....5 fats...8 carbs....68 pro

daily total....2315cals....52.75....153carbs...316.5pro

As for supplements.....
ECA stack pre cardio and pre workout. Stimerex-ES.
5g glutamine pre and postworkout.
1 multi V pre workout.
Also, might pick up some arginine and possibly clen .

So, how does it all look?

**audis4** · 03-11-2007, 10:20 PM

Originally Posted by Tambit24

Tryin to lower my BF%. My stats are..... 26yo, 5'11, 232lbs as of today (down 15lbs so far this year, without strict diet), and I'd say low 20% BF. I'll try to get some pics up soon.

4:30 am Cardio for 45-60 mins (fast pace walk around town)

6:00 am
6 Jumbo Egg Whites...120 cal...0g fat...6g carb...40g protein
1/2 Cup Oatmeal.......140 cal...2.5g fat...26g carb...5g protein
1 multi grain english muffin...100cal...1fat...22 carbs...7pro
total....360 cals...3.5 fat...54carbs...52 pro
you sure 6 jumbo egg whites has 40g protein?
9:30 am
1 can of light tuna.....150cal...0g fat...0g carb...35g protein
2 cups green beans.......60 cal......0g fat....8g carb...4g protein
total...210cals...0fat...8carbs...39 pro

1:00 pm
8 oz, of ground turkey....320 cal....14g fat...2g carb...48g protein
8 flax oil caps.....80 cal......8g fat....0g carb...0g protein
2 tbsp Natty Peanut Butter....200cal....16 fat...6carb...9pro
total...600cals....38 fats....8 carbs....57 pro
Too much fat here
4:00 pm
2 scoops On whey....240 cals....2 fat... 6 carbs....48pro
1 cup of broc or green beans...30 cal....0 fat.... 4 carbs... 2pro
1/2 cup of brown rice...105cal... 2.25fat...19carbs...2.5pro
total...375 cals....4.25fats....29 carbs....52.5 pro
sub. the whey for whole foods (protein) and up the carbs if your feeling weak in your workout
5:00 pm Workout

6:00 pm PWO
2 scoops On whey....240 cals....2 fat... 6 carbs....48pro
40 g dextrose....150 cals....0 fat....40 carbs...0 pro
total....390....2 fat...46 carbs... 48 pro

7:00 pm
8-10 oz chicken.....320 cal...5g fat...0g carb...64g protein
2 cup of green beans(or broccoli).....60 cal......0g fat....8g carb...4g protein
total...380 cals....5 fats...8 carbs....68 pro
too much protein...I would add a low GI carb for your PPWO meal. I would add another meal and make it something like steak or salmon with green veggies.
daily total....2315cals....52.75....153carbs...316.5pro
cals seem way low for your weight bro. Start off a little under maintenance and lower when weight stagnates.
As for supplements.....
ECA stack pre cardio and pre workout. Redline for caff.
5g glutamine pre and postworkout.
1 multi V pre workout.
Also, might pick up some arginine and possibly clen .

So, how does it all look?

forget the clen....stick to the diet/cardio and weight will come off. I would def. consider upping the cals or you will be losing lots of LBM. Went low on a cutter once and will NEVER do it again...felt tired/weak and lost a lot of LBM along with fat

**Haro3** · 03-11-2007, 10:39 PM

im on 2500 cals right now to drop bf....i dont think 2300 is to low at 20% bf......but i would prolly get my carbs a lil higher...but thats me im not REAL carb sensitive tho

**Tambit24** · 03-12-2007, 06:18 AM

well my bf% might be higher. I really have no idea. I just went off of others pics. I'll have mine posted soon. Thx .

**Tambit24** · 03-13-2007, 05:01 PM

Down 5 lbs from 2 1/2 weeks ago. Just picked up some Vit C. 1000mgs. What do you think would be the best time to consume? Meal 1? Also, is there much difference of arginine and glutimine. Is it worth picking up some arginine if I'm taking 10 mgs of glutamine a day? Also, what about BCAA's?

**lanky** · 03-13-2007, 09:02 PM

here are my suggestions, do with them as you like:

eat 2 yolks and cut out the english muffin
up the dextrose to 80grams
i take vitamin c about 3 times a day each time 4000mgs
bcaa's are good, if they arent in your protein shake already get some pills and pop those bad boys with ur pwo shake

good luck

**Tambit24** · 03-14-2007, 04:35 AM

Thanks lanky. I'm tryin to up my dextrose to 80 slowly. Started off with 40g's and am up to 60 right now. I thought you only need 1000mgs of vit c a day. I should be taking 12000 mgs a day? Def will be picking up some BCAA's soon. Should they be in my pre WO, post WO, or both shakes? Thanks again.

**Tambit24** · 03-15-2007, 04:15 AM

The lbs are coming off, but I feel fat and bloated. I've heard that dextrose will make some people feel like that. Would I be better off taking some other form of carbs post WO?

***perfectbeast2001*** · 03-15-2007, 04:33 AM

Originally Posted by Tambit24

The lbs are coming off, but I feel fat and bloated. I've heard that dextrose will make some people feel like that. Would I be better off taking some other form of carbs post WO?

If dex makes you bloated (it does me) then try Waxy Maize starch. It is quickly absorbed (faster than dex) and has no bloat issues.
You might want to double check your figures some of them look way off (40g pro for whites? 6g carbs???)

**Tambit24** · 03-15-2007, 03:28 PM

Wow sorry audi, I just saw and relized that you made comments in the Quoted part. Ya, I def messed up on the pro of eggs, but I did move it up to 8 whites and 1 yolk. Also, addded another can of tuna to meal 2. I was starving by 12:00. Thx beast on the Waxy Maize. I've been see that lately and haven't looked into it yet, but def will. I'll fix all the macros and diet changes when I get out of the gym and double check the other stuff. Thx again guys.

**Tambit24** · 03-17-2007, 05:37 PM

1 ECA (stimerex-ES)
4:30 am Cardio for 45-60 mins (fast pace walk around town)

6:00 am
8 Jumbo Egg Whites w/1 yolk...193 cal...5g fat...0g carb...34g protein
1/2 Cup Oatmeal.......140 cal...2.5g fat...26g carb...5g protein
1 multi vitamin
1000mg Vitamin C
total....333 cals...7.5 fat...26carbs...39 pro

9:30 am
2 can of light tuna.....300cal...0g fat...0g carb...70g protein
2 cups green beans.......60 cal......0g fat....8g carb...4g protein
total...360cals...0fat...8carbs...74 pro

1:00 pm
4.8 oz chicken breast...140 cal...1.5 fat...3 carbs...26 pro
8 flax oil caps.....80 cal......8g fat....0g carb...0g protein
2 tbsp Natty Peanut Butter....200cal....16 fat...6carb...9pro
total...420cals....25.5 fats....9 carbs....35 pro

4:00 pm
2 scoops On whey....240 cals....2 fat... 6 carbs....48pro
1 cup of broc or green beans...30 cal....0 fat.... 4 carbs... 2pro
1 cup of brown rice...210cal... 5fat...40carbs...5pro
5g glutamine
1000mg vitamin C
1 ECA (stimerex-ES)
total...480 cals....7fats....46 carbs....55 pro

5:00 pm Workout

6:00 pm PWO
2 scoops On whey....240 cals....2 fat... 6 carbs....48pro
40g Waxy Maize...160....0 fat....38 carb...0 pro
20 g dextrose....150 cals....0 fat....40 carbs...0 pro
5 g glutamie
total....550cals....2 fat...78 carbs... 48 pro

7:00 pm
4.8 oz chicken.....140 cal...1.5 fat...3 carbs...26 pro
2 cup of green beans(or broccoli).....60 cal......0g fat....8g carb...4g protein
1/2 cup of brown rice...105cal... 2.5fat...20carbs...2.5pro
total...305 cals....7.5 fats...29.5 carbs....32.5 pro

9:30/10:00pm
4.8 oz chicken...140 cal...1.5 fat...3 carbs...26 pro
2 cup of green beans(or broccoli)...60 cal...0g fat...8g carb...4g protein
total...200cals...1.5fat...11 carb...30pro

daily total....2648cals....51....207.5carbs...313.5pro

and workout goes as follows
Sun- back & bi's (light bi's)
Mon- off
Tues- Shoulders and traps
Wed- Bi's and Tri's (heavy)
Thurs- Legs
Fri- off
Sat- Chest and tri's (Light tri's)
Cardio every morning mon-fri and some afternoons post workout.
Does it look any better? Going to be picking up some BCAA soon as well.