Trying to cut up, calories too low?

[pr0digalsun]

Day Total
2807 Cals
111.1 Fat 20%
252.5 Prot. 46%
186.9 Carb 34%

Oh wait i just realized i am computing the percents wrong. They are supposed to show the percents of my total CAL intake, i wasnt weiging them different for the calories. In other words, that 20% above is saying that 111.1 of the sum of all the grams of each macro is 20%, but that's not the percentage we want.

we want the percent of daily calories from each of the three.

How to you figure that out? what is the factor for each macro?

Also, why do you say kcal instead of cal. what does the k mean?

[max2extreme]

correct. well fat has 9kcal/g and prot/carbs have 4kcal/g. so for fat,youd multiply the grams * 9... so 111.1 * 9 = 999.9 You are eating 111 grams of fat? Then divide 999.9 by total cals 2807, and you get .356 which is rounding up 36%. doing the same for the other two you get:

Fat: 36%
Carbs: 36%
Prot: 27%

Fat content too high. I think your protein is fine. Usually for your goals, youd want around 2.0g of protein per kg of weight. Studies have shown that the body really cant utilize more than that very easily due to an increase in amino acid oxidation. and excess protein either gets used as energy or, most often stored as fat. which you dont want. What you really should do is cut out some of your foods with fats, which will probably lower your protein too a little and add some servings of veges and a little fruit, which will add carb calories and also much needed nutrients.. Fruit does have sugar in it, but that doesnt mean you cut out fruits altogether. Fruits provide the body with necessary nutrients. Just dont go crazy on fruit and if you arent eating much sugar anyway, the amount you get from eating a serving or 2 of fruit isnt going to hurt ya.

I use kcal because the "calories" found on food labels are actually kilocalories, not calories. The kcal is the amount of heat energy that a food can give as it passes through the body. It's just simplified to calorie, though its misleading because a kilocalorie = 1000 calories, thus they really should put kcal on labels. In other countries, they do have kcal on their labels. I dont know why we in the states have cals listed on our labels.

[pr0digalsun]

Usually for your goals, youd want around 2.0g of protein per kg of weight.

i thought it was 2g per pound lean body mass.

i dont know where the fat is coming from i eat healthier than anyone i know

ARGH

[pr0digalsun]

TODAY'S FOOD and EXCERCISE

4AM
1 tortilla (1.2 oz) of Tortillas: Wraps, Whole Wheat Grain 120 5 2 16
8Am
2 meal of Egg Dishes: Omelet w. 1 large egg & 1 tsp fat, cooked 266 23.6 13 0.8
1 serving, 1/2 cup dry (1.4 oz) of Cooked: Quaker Oats, Old Fashioned, dry 150 3 5 27
1 serving, 1/3 cup (1.4 oz) of Fruits, Dried: Cranberries 140 0 0 35
1 serving, 7 pieces (1.4 oz) of Fruits, Dried: Ginger, Crystallized 130 0 0 35
1030AM
1¼ Scoop of Xyience Choc Whey/Egg Protein 138 0 31.3 2.5
8 fl.oz (1.1 oz) of Milk: Cow, Fat-Free, Skim 91 0.6 8.7 12.3
1230PM
4 slice, (0.7 oz) of Deli & Luncheon Meats: Turkey breast meat 87 1.4 14.3 3.5
1 serving (1 oz) of Cheese: Jarlsberg 100 8 7 0
2 leaf, inner (0.2 oz) of Vegetables, Fresh: Lettuce, cos or romaine, raw, edible portion 2 0 0.1 0.4
1/2 serving, 1/2 cup of Salads (Fresh, Deli, Restaurant): Salads: Pasta 99 5.5 3 9.5
4pm
8 oz of EggBeaters: Egg Substitutes: Egg Whites 123 0 24.7 0
1¼ Scoop of Xyience Choc Whey/Egg Protein 138 0 31.3 2.5

6PM Cardio
Ran 2.5 Miles, Outside, Steep Terrain
645PM Short Workout
4x12 Leg Press on gay machine, used all plates
4x10 Leg Curls/4x10 Leg Extensions Supersets on gay machine
4x8 hammer curls
4x10 overhead tricep press
4x10 curls
i am trying to get my arms big for this weekend, i know i worked out bi/tris yesterday, but i didnt feel it. and i didnt see it.

800PM
3 oz of Vegetables, Fresh: Beans, green snap or string, raw, edible portion 26 0.1 1.5 6.1
8 oz of Chicken: Breast Quarters, rotisserie w. skin & wing 418 17.9 59.7 3
1 serving, 1/4 cup (2.1 oz) of Gravy: Chicken, prepared 25 1 0 4
4 oz of Vegetables, Fresh: Potatoes, mashed, home-prepared, whole milk & margarine added 128 4.8 2.3 19.2
3 oz of Vegetables, Fresh: Beans, green snap or string, raw, edible portion 26 0.1 1.5 6.1

11PM
1 tortilla (1.2 oz) of Tortillas: Wraps, Whole Wheat Grain 120 5 2 16
2 Scoop of Xyience Choc Whey/Egg Protein 220 0 50 4
10 fl.oz (1.1 oz) of Milk: Cow, Fat-Free, Skim 113 0.8 10.9 15.4

Day Total 2633 76.7g 266.8g 212.1g

Ate less fat.

Macros- Prot Carb Fat
41%x32%x26%

[max2extreme]

i thought it was 2g per pound lean body mass.

i dont know where the fat is coming from i eat healthier than anyone i know

ARGH

It's crazy isnt it, once you actually start breaking down what you eat like "where do all these fat cals come from" even though you are eating healthy. Guess thats one of the reasons why RD's dont have hard time finding work.

According to all my nutrition books and classes which are taught and written by registered dietitians, at 2g/kg is where it starts to be less effective and close to overdoing protein. Now you will see some people, some highly intelligent people and respected people in the bodybuilding community, such as Chris Aceto to name one. And they will recommend a lot more than the 2g/kg, sometimes almost double. Though they are highly respected and I read some of Chris' articles too, but I tend to be one of the ones who sticks with clinical studies. Also, a lot of people that work with bodybuilders, are giving diet advice based on their work with these better than avg athletes of which a lot are on steroids . But for the normal healthy person, not on steroids, etc etc, i stick with what Im taught based on clinical research. I mean, someone may say "look at this guy, he eats 4g/kg of protein".. And Im like ok, good. Now what would be the results if he only ate 2g/kg?? Leaner and just as strong perhaps? Could be. Now, there is no magic number, im sure you know that. Some people could have no problem at 3g/kg. Some people that number may be lower than 2g/kg. But for the general public, according to RD's and clinical studies, that number is around 2g/kg or just over.

[max2extreme]

Can I make a suggestion and do cardio after your lifting... For one, cardio uses carbs and fats for energy. Lifting ONLY uses carbs. If you drain your carbs during cardio, then you have nothing for lifting. Also, you may try to do your normal weights, but find its harder than normal and perhaps could lead to injury. If you lift first, you are using carbs. Then go do cardio, you could start utilizing fat more quickly as energy.

[max2extreme]

Ill look at your diet soon...

Though, really quick looking at it, your protein is too high, your carbs too low, your fat could be lower. Also, It's good everyday to throw in different fruits/veges. Spinach is great for you. I actually eat spinach every day as a mid afternoon snack. I get it fresh, steam it, and add a little salt. I really like it. I have a smoothie everyday. I have oranges (peeled/cut), cherries, grapes, bananas, strawberries, melon, and mixed berries, all cut up/cleaned in bags in my freezer. Every day I put whatever I feel like in a blender, add some fruit juice, honey, and a yogurt and blend it all up. Easy and get it all in a little snack.

[pr0digalsun]

Can I make a suggestion and do cardio after your lifting... For one, cardio uses carbs and fats for energy. Lifting ONLY uses carbs. If you drain your carbs during cardio, then you have nothing for lifting. Also, you may try to do your normal weights, but find its harder than normal and perhaps could lead to injury. If you lift first, you are using carbs. Then go do cardio, you could start utilizing fat more quickly as energy.

When I am back at my gym, i love to do short sprints after l workout my legs, then when i get to the end of the 50 yards or so i 15 ball crunches, then walk back and repeat. it's really cool becasue i cant feel my legs, they feel like they are going to give out but they dont.

But in genereal, i dont usually do cardio and resistance on the same day, but i have been on the road so i am off schedule pretty badd

[pr0digalsun]

YESTERDAY: Missed lunch. On plane. Still not home yet

4am
1 tortilla (1.2 oz) of La Tortilla Factory: Taco Shells & Tortillas: Wraps, Whole Wheat Grain 120 5 2 16
8am
2 large (2.2 oz) of Egg Dishes: Omelet, no added fat, cooked 187 14.7 13 0.8
1/3 serving, 1/2 cup (4.2 oz) of Vegetables, Fresh: Tomato, red, ripe, cooked, no salt added 7 0 0.4 1.6
0.14 cup, chopped (5.6 oz) of Vegetables, Fresh: Onions, all types, raw, edible portion 9 0 0.2 2.2
1 oz of Vegetables, Fresh: Peppers, bell or sweet, red, sauteed 41 3.6 0.3 1.9
1 cup (8.3 oz) of Breakfast Cereals, Cooked: Oats, regular & quick & instant, cooked, no salt 147 2.3 6.1 25.3
1/2 oz of Sunsweet: Fruits, Dried: Cranberries 50 0 0 12.4
1/2 oz of Fruits, Dried: Ginger, Crystallized (Now Foods) 46 0 0 12.4
1/4 miniature box (0.5 oz) of Fruits, Dried: Raisins, seedless 10 0 0.1 2.8
1 oz of Breakfast Cereals, Ready To Eat: Granola, homemade 139 6.9 4.2 15
11am
8 oz of EggBeaters: Egg Substitutes: Egg Whites 123 0 24.7 0
1½ Scoop of Xyience Choc Whey/Egg Protein 165 0 37.5 3
6PM
2 serving (4 oz) of Veal: Ground, raw 325 15.3 43.7 0
1 serving, 1/2 container (3.8 oz) of Tacone: Sides: Sweet Potato Fries 190 9 2 23
1 serving, 1/2 cup slices (2.8 oz) of Vegetables, Fresh: Carrots, boiled, drained, no salt added 27 0.1 0.6 6.4
1 serving of Ruby Tuesday: Sides: Fresh Steamed Broccoli 129 8 6.5 8
1 slice, large (1.1 oz) of Breads: White Bread 80 1 2.3 15.2
1 pat, 1" sq x 1/3" high (0.2 oz) of Butters: Regular, salted 36 4.1 0 0

8PM
Walked for about 30 minutes to gym
(4x10 Bent Over Rws, 4x10 Military Press) Superset
4x10 Lat Pulldowns
4x10 Reverse Incline Rows
4x10 Forearm curlups
3x10 Pullups
(4x15 Swiss Ball Crunches, 4x15 Knee Raises) Superset




945PM
1 medium (1 lb) of Fruit Smoothies: Fruit + Nonfat Frozen Yogurt, Sherbet (Jamba Juice) 286 0.5 2.8 68.3
1½ piece (4.6 oz) of Tyson: Chicken: Fully Cooked, Breast Fillets Breaded, bagged 360 13.5 28.5 30

Day Total 2478 84g 174.8g 244.3g

P%xC%xF%
28%x39%x31%

[pr0digalsun]

Food and Excercise:


4AM
2 packet (1.1 oz) of Quaker: Breakfast Cereals, Cooked: Classic Favorites, Instant Oatmeal, Lower Sugar, Apples & Cinnamon, dry 220 3 6 44
1 container (6 oz) of Yoplait: Yogurts: Light, Indulgent Flavors 110 0 6 20

7AM
1/2 large, 8" to 8-7/8" long (4.8 oz) of Fruits, Fresh: Banana, edible portion 61 0.2 0.7 15.5
1 Scoop of Xyience Choc Whey/Egg Protein 110 0 25 2
8 oz of EggBeaters: Egg Substitutes: Egg Whites 123 0 24.7 0

830AM
2 container (6 oz) of Yoplait: Yogurts: Light, Indulgent Flavors 220 0 12 40

1030AM
8 oz of EggBeaters: Egg Substitutes: Egg Whites 123 0 24.7 0
4 oz of Fruits, Fresh: Strawberries, raw, edible portion 36 0.3 0.8 8.7
3/4 large, 8" to 8-7/8" long (4.8 oz) of Fruits, Fresh: Banana, edible portion 91 0.3 1.1 23.3

1PM
2 patty (4 oz) of Jennie-O: Turkey: Burger Patties, Seasoned, lean 7% fat, raw 360 16 44 10
1 slice (1.2 oz) of Velveeta: Cheese: Slices, Extra Thick 100 7 5 3

4PM
1 Tube of New-Whey Liquid Protein 170 0 42 2

430PM Workout- going to try reverting back to the chest/tri, back/bi, legs/shoulder schedule for one month. let me know your opinions on this. im sure someone will say something LOL

today is chest/tri
Jogged 3 minutes
Chest Press Machine/Tricep Kick Back
Dumbell Bench Press/Suspended Bench Dips
Overhead Dumbbell Press/Push Ups
Rope Press Downs

I was planning on doing some core exercises but i was freakin tired.

Should have had more PWO nutrition today!

7PM
2 patty (4 oz) of Jennie-O: Turkey: Burger Patties, Seasoned, lean 7% fat, grilled on GF 360 16 44 10
6 oz of Vegetables, Fresh: Sweet Potato, sliced, grilled on george foreman grill, salt, garlic powder 153 0.3 3.4 35.2 fvcking good BTW

9PM
1 oz of ***rardelli: Baking Chocolate: Squares, Dark Chocolate, 60% Cacao 145 11.2 1.3 15.2
12 fl.oz (1.1 oz) of Milk: Cow, Fat-Free, Skim 136 0.9 13.1 18.4

Food Total Cals Fat Prot. Carb.
Day Total 2518 55.3g 253.8g 247.4g

Wow my macros look good today. that wasnt that hard
40%x39%x20%

[pr0digalsun]

I am starting to track sat fat and chol too, so the numbers after the foods stand for, in this order
Cals Fat Sat.Fat Chol. Prot. Carb

4AM
3 serving, 5 crackers (0.6 oz) of Ritz: Crackers: Original 240 12 3 0 3 30
1 slice, thin (1 oz) of Sargento: Cheese: Deli Style, Sharp Cheddar, sliced 80 6 4 20 5 0
1 oz of Sargento: Cheese: Deli Style, Swiss, sliced 104 7.5 4.5 30 7.5 0
1 serving, 1/3 package (2 oz) of Oscar Mayer: Deli & Luncheon Meats: Cold Cuts, Turkey Breast, Deli Fresh, 98% Fat-Free, Smoked, Thin Sliced 60 1 0 20 9 2

730AM
1 container (6 oz) of Yoplait: Yogurts: Light 110 0 0 1 6 20
2 packet (1.1 oz) of Quaker: Breakfast Cereals, Instant Oatmeal, Lower Sugar, Apples & Cinnamon, dry 220 3 1 0 6 44
1½ Scoop of Xyience Choc Whey/Egg Protein 165 0 0 2 37.5 3
8 oz of EggBeaters: Egg Substitutes: Egg Whites 123 0 0 0 24.7 0
20 fl.oz (1 oz) of Coffees: Hot, Brewed, Percolated 6 0.1 0 0 0.7 0

1230PM
1 medium, 2" dia, 5" long (4 oz) of Vegetables, Fresh: Sweet Potato, grilled 103 0.2 0.1 0 2.3 23.6
1 slice (1.2 oz) of Velveeta: Cheese: Slices, Extra Thick 100 7 4.5 30 5 3
8 oz of Jennie-O: Turkey: Burger Patties, Original, 70% less fat, frozen 324 18.2 5.1 243 22.3 0

Workout 6PM Back/Bis
60 Minutes Spin Class (i should have lifted first, but was late to gym)
Barbell Curls/Wide grip rows
Dumbell Curls/bent over barbell rows
Hammer Curls/Reverse Incline dumbell rows
Pull Ups/Superman Curls

8PM
1 serving, 1/2 breast (3 oz) of Chicken: Breast, meat only, roasted 142 3.1 0.9 73 26.7 0
1/2 tortilla (1.2 oz) of Wraps, Whole Wheat Grain 60 2.5 0.5 0 1 8
1/4 cup, sliced (5.1 oz) of Fruits, Fresh: Avocados, average all types, raw, edible portion 58 5.4 0.8 0 0.7 3.1
1 order of Steamed Broccoli 80 6 1 - 3 6
1 serving, 1" cube (1 oz) of Cheese: Colby-Jack (Cabot) 110 9 6 30 7 1
1 serving, 2 tablespoons (1 fl.oz) Salad Dressings: Jalapeno Ranch 160 17 2.5 10 1 1
1 roll (1.2 oz) of Dinner Roll 89 3 - 8 3 14
1/2 pat, 1" sq x 1/3" high (0.2 oz) of Butter: Regular, salted 18 2 1.3 5 0 0 1 leaf, inner (0.2 oz) of Vegetables, Fresh: Lettuce, cos or romaine, raw, edible portion 1 0 0 0 0.1 0.2

10PM
12 oz of EggBeaters: Egg Substitutes: Egg Whites 185 0 0 0 37 0
1½ Scoop of Xyience Choc Whey/Egg Protein 165 0 0 2 37.5 3
1/2 large, 8" to 8-7/8" long (4.8 oz) of Fruits, Fresh: Banana, edible portion 61 0.2 0.1 0 0.7 15.5

2764 Cals
103.2 Fat
246.6 Prot
177.5 Carb

Macros P,C,F
36%x26%x34%

[pr0digalsun]

i sould have better pre and PWO nutrition tomorrow

[pr0digalsun]

weight= 207.4
will meaasure BF on saturday with calipers

[pr0digalsun]

also, i can tell that my biceps are at least an inch larger, and my triceps are more defined.

veins showing more on my arms

my glutes are larger at the top part of them, making my ass look "rounder"

my calves are my best body part and i havent seen much change in them

[IBdmfkr]

Your current diet is not good. Whoever suggested you eat 4K calories/day doesn't make sense considering you're trying to cut bodyfat.

I'd shoot for 2200-2400calories/day, 6meals with macros evenly spaced.

Seeing as you're running 500mg/wk of cyp it'll help you maintain muscle mass while cutting bodyfat so you can be a bit more aggresive with your cardio and calorie reduction. Stay at 2400ish calories for 2-3wks and then reaccess. You've got to figure out your maintainance caloric needs for each day before you can do anything productive, forget these charts and formulas they are merely to get you in the ballpark so you can begin to figure out what you body needs each day.

I'd start there.

[TR'05]

^^Yo IB d, don't think anyone suggested 4k per day (i.e. myself ). I had let him know I was bulking at 4000 and gave him a rough idea of my diet for some ideas. I thought he should shoot for around 2500-3000.

Just didn't want you to think I was an idiot...

Anyways pro0, go with IB on this one bro...he knows way more than myself. As always, adjust if neccessary.

[pr0digalsun]

I like the way I feel at 2400 cal, and then up to 3000 cal on hard workout days.

I definately have lost fat and gained muscle since incresing cals from 1900, becasue my waist is down to 32", and i have lost 'face fat' but my upper body is much larger.

I am going to measure everything on satudrday at the gym

[pr0digalsun]

I'd shoot for 2200-2400calories/day, 6meals with macros evenly spaced.

Does that mean 33 33 33, or that i should have the same amount of protein (for example) from one meal to the next?

[TR'05]

pr0d, hit you back on PM bro.

[IBdmfkr]

Your diet doesn't look too bad TR05, PM me with it and I'll show you a few things I'd change that might help you bulk faster.

Prodigalsun: I was saying space your macros evenly throughout eat meal for simplicity, not evenly for the entire day, I'd suggest a 40/40/20 for starts and for you to pick better food choices.
Go with lower GI carbs sources (yams/potatoes/wheat bread/oats/grits/rice etc)
Drop the fruits except for your first meal IMO.
Drop the whey protein's out of your meals and only use it PWO.
Drop the deli/lunch meats because of the high sodium content, go with fresh meats.

That's all I can think of right this second. 3000calories for you is way over your maintenance.. many people think they burn more calories than they really do which leads to very slow fatloss and frustration.

[pr0digalsun]

Your diet doesn't look too bad TR05, PM me with it and I'll show you a few things I'd change that might help you bulk faster.

Prodigalsun: I was saying space your macros evenly throughout eat meal for simplicity, not evenly for the entire day, I'd suggest a 40/40/20 for starts and for you to pick better food choices.
Go with lower GI carbs sources (yams/potatoes/wheat bread/oats/grits/rice etc)
Drop the fruits except for your first meal IMO.
Drop the whey protein's out of your meals and only use it PWO.
Drop the deli/lunch meats because of the high sodium content, go with fresh meats.

That's all I can think of right this second. 3000calories for you is way over your maintenance.. many people think they burn more calories than they really do which leads to very slow fatloss and frustration.

sweet! thanks for the advice!

[Titleist]

IB d pretty much covered the basics brotha. Start with those things and then progress from there. It's a lot more difficult than people think to go from eating Mcdonalds here and there to a strict diet where you are actually counting your macros. Take it a few steps at a time.

Your diet doesn't look terrible, but there are a few things that need switching.
-Don't use the Instant Oats, they have more sugar, even in the reduced sugar packets.
-Eat more often. You have 5 hours between Meal 2 and 3, and 5.5 hours between Meal 3 and training. You need to be eating around every 3 hours. I'd be dead if I had to train on an empty stomach like that.
-Drop those Turkey Burgers from Meal 3, add in 4-6oz chicken breast.
-Drop some of that Cheese out of your diet. I'd suggest dropping one of your servings from Meal 1, and maybe keeping it in one more meal. You're getting nearly 30g of fat, just from cheese. It isn't the worst source of fat, but there are better options.
-I would just try to strive for 75g of fat per day. You may need to adjust that, but that's what I would think.
-As Ib d stated, use lower GI carbs. I mainly use sweet potatoes and oats, with the occasional wheat bread or brown rice. Stick to the sources he named.

I mentioned cardio in the AM in my message. I still think that's a good idea. Don't eat anything before. If you can fit it into your schedule, i'm sure it will help.
If you aren't taking a multi-vitamin, i'd suggest picking one up. Personally, I noticed it helped with my energy throughout the day. It's one of the essentials, IMO, when doing any type of exercise regularly.

[pr0digalsun]

If you aren't taking a multi-vitamin, i'd suggest picking one up. Personally, I noticed it helped with my energy throughout the day. It's one of the essentials, IMO, when doing any type of exercise regularly.

yeah I take apex mutivitamin performance

[pr0digalsun]

IB d pretty much covered the basics brotha. Start with those things and then progress from there. It's a lot more difficult than people think to go from eating Mcdonalds here and there to a strict diet where you are actually counting your macros. Take it a few steps at a time.

Your diet doesn't look terrible, but there are a few things that need switching.
-Don't use the Instant Oats, they have more sugar, even in the reduced sugar packets.
-Eat more often. You have 5 hours between Meal 2 and 3, and 5.5 hours between Meal 3 and training. You need to be eating around every 3 hours. I'd be dead if I had to train on an empty stomach like that.
-Drop those Turkey Burgers from Meal 3, add in 4-6oz chicken breast.
-Drop some of that Cheese out of your diet. I'd suggest dropping one of your servings from Meal 1, and maybe keeping it in one more meal. You're getting nearly 30g of fat, just from cheese. It isn't the worst source of fat, but there are better options.
-I would just try to strive for 75g of fat per day. You may need to adjust that, but that's what I would think.
-As Ib d stated, use lower GI carbs. I mainly use sweet potatoes and oats, with the occasional wheat bread or brown rice. Stick to the sources he named.

I mentioned cardio in the AM in my message. I still think that's a good idea. Don't eat anything before. If you can fit it into your schedule, i'm sure it will help.
If you aren't taking a multi-vitamin, i'd suggest picking one up. Personally, I noticed it helped with my energy throughout the day. It's one of the essentials, IMO, when doing any type of exercise regularly.

thanks yall so much for the advice.

i think i will start running in the am, although i fvcking hate everything and everyone in the morning until i have coffee. I guess i could chugg a redline and the run a coupla miles/

you guys have been really cool once i started talking in here. i avoided saying anything on the forums for like 6 months after i joined bc i didnt want to look dumb or anything, but you guys have been really cool. thanks for advice

[pr0digalsun]

I mentioned cardio in the AM in my message. I still think that's a good idea. Don't eat anything before. If you can fit it into your schedule, i'm sure it will help.
.

ugh ok, i will..

actually it might be cool for me to get up earlier...

[TR'05]

coffee prior to AM cardio had been shown to be beneficial even, pr0d. Down a cup and go for a nice light jog. This was a staple of my summer cutter last year.

[TR'05]

and by coffee, I mean black coffee.

[pr0digalsun]

and by coffee, I mean black coffee.

yeah thats all i drink. i dont like sweet drinks for some reason. except maybe protein shakes. but i dont like sweet tea or coffee, and I have never like sodas AT ALL

[Titleist]

^^Yeah there's nothing wrong with Coffee or supplementation prior to your AM cardio. Just don't eat anything.

[pr0digalsun]

yesterday's food and excercise:

8AM
12 oz of EggBeaters: Egg Substitutes: Egg Whites 185 0 0 0 37 0
1½ Scoop of Xyience Choc Whey/Egg Protein 165 0 0 2 37.5 3
1 medium, 7" to 7-7/8" long (4.2 oz) of Fruits, Fresh: Banana, edible portion 105 0.4 0.1 0 1.3 27
55 g of Oscar Mayer: Deli & Luncheon Meats: Cold Cuts, Turkey Breast, Deli Fresh, 98% Fat-Free, Smoked, Thin Sliced 58 1 0 19 8.7 1.9
1 slice (1.3 oz) of Oroweat: Breads: Country 100% Whole Wheat 100 2 0.5 0 3 19

1030AM
8 oz of EggBeaters: Egg Substitutes: Egg Whites 123 0 0 0 24.7 0
4½ oz of Fruits, Fresh: Banana, edible portion 114 0.4 0.1 0 1.4 29.1
4 oz of Fruits, Fresh: Strawberries, raw, edible portion 36 0.3 0 0 0.8 8.7

1PM
1/2 serving, 1/2 cup (1.5 oz) of Success: Rice: Boil-In-Bag, Brown Rice, dry 75 0.5 0 0 2 16.5
5 oz of Ground Beef: 90% Lean, 10% Fat, raw 249 14.2 5.8 92 28.4 0
1/4 serving (4.4 oz) of Ragu: Pasta Sauces: Old World Style, Meat 20 1 0.3 1 0.5 1.8
3¼ oz of Vegetables, Fresh: Sweet Potato, raw, edible portion 79 0 0 0 1.4 18.5
1 serving (1 oz) of Velveeta: Cheese: Block, Mexican Mild 80 6 3.5 25 5 3

6PM workout
4 sets of 10 on all lifts:
Superset: Leg Press/Standing Dumbell Shoulder Press
Superset: Leg Curl/Leg Extension
Superset: Lat Raises/Front Shoulder Raises
Superset: Lunges/Calf Raises
Superset: Smith Machine Squats/Smith Machine Standing calf Raises
Shoulder Press Machine
3x30 Swiss Ball Crunches
3x30 Knee Raises

8PM
1 container (1 pint 0.9 fl.oz) of CytoSport: Nutritional Drinks: Muscle Milk, Ready-to-Drink, average all flavors, large 330 16 7 5 32 13

9pm
1/2 serving, 1/2 cup (1.5 oz) of Success: Rice: Boil-In-Bag, Brown Rice, dry 75 0.5 0 0 2 16.5
5 oz of Ground Beef: 90% Lean, 10% Fat, raw 249 14.2 5.8 92 28.4 0
1/4 serving (4.4 oz) of Ragu: Pasta Sauces: Old World Style, Meat 20 1 0.3 1 0.5 1.8
1 serving (1 oz) of Velveeta: Cheese: Block, Mexican Mild 80 6 3.5 25 5 3

1030 PM
8 oz of EggBeaters: Egg Substitutes: Egg Whites 123 0 0 0 24.7 0
1½ Scoop of Xyience Choc Whey/Egg Protein 165 0 0 2 37.5 3

Food Total Cals Fat Sat. Fat Chol. Prot. Carb.
Day Total 2512 63.6g 26.9g 264mg 283g 184.3g

Macros PCF
45%x29%x23%

[C_Bino]

yesterday's food and excercise:

8AM
12 oz of EggBeaters: Egg Substitutes: Egg Whites 185 0 0 0 37 0
1½ Scoop of Xyience Choc Whey/Egg Protein 165 0 0 2 37.5 3 cut out
1 medium, 7" to 7-7/8" long (4.2 oz) of Fruits, Fresh: Banana, edible portion 105 0.4 0.1 0 1.3 27
55 g of Oscar Mayer: Deli & Luncheon Meats: Cold Cuts, Turkey Breast, Deli Fresh, 98% Fat-Free, Smoked, Thin Sliced 58 1 0 19 8.7 1.9 cut out
1 slice (1.3 oz) of Oroweat: Breads: Country 100% Whole Wheat 100 2 0.5 0 3 19

1030AM
8 oz of EggBeaters: Egg Substitutes: Egg Whites 123 0 0 0 24.7 0
4½ oz of Fruits, Fresh: Banana, edible portion 114 0.4 0.1 0 1.4 29.1 replace with oats/yams etc
4 oz of Fruits, Fresh: Strawberries, raw, edible portion 36 0.3 0 0 0.8 8.7 replace with oats/yams etc

1PM
1/2 serving, 1/2 cup (1.5 oz) of Success: Rice: Boil-In-Bag, Brown Rice, dry 75 0.5 0 0 2 16.5
5 oz of Ground Beef: 90% Lean, 10% Fat, raw 249 14.2 5.8 92 28.4 0
1/4 serving (4.4 oz) of Ragu: Pasta Sauces: Old World Style, Meat 20 1 0.3 1 0.5 1.8
3¼ oz of Vegetables, Fresh: Sweet Potato, raw, edible portion 79 0 0 0 1.4 18.5
1 serving (1 oz) of Velveeta: Cheese: Block, Mexican Mild 80 6 3.5 25 5 3 cut out

Dont wait 5 hours after the meal to train, have another meal in here.

6PM workout
4 sets of 10 on all lifts:
Superset: Leg Press/Standing Dumbell Shoulder Press
Superset: Leg Curl/Leg Extension
Superset: Lat Raises/Front Shoulder Raises
Superset: Lunges/Calf Raises
Superset: Smith Machine Squats/Smith Machine Standing calf Raises
Shoulder Press Machine
3x30 Swiss Ball Crunches
3x30 Knee Raises

8PM
1 container (1 pint 0.9 fl.oz) of CytoSport: Nutritional Drinks: Muscle Milk, Ready-to-Drink, average all flavors, large 330 16 7 5 32 13
Horrible PWO drink choice. 16g of fat...cut that OUT

9pm
1/2 serving, 1/2 cup (1.5 oz) of Success: Rice: Boil-In-Bag, Brown Rice, dry 75 0.5 0 0 2 16.5
5 oz of Ground Beef: 90% Lean, 10% Fat, raw 249 14.2 5.8 92 28.4 0
1/4 serving (4.4 oz) of Ragu: Pasta Sauces: Old World Style, Meat 20 1 0.3 1 0.5 1.8
1 serving (1 oz) of Velveeta: Cheese: Block, Mexican Mild 80 6 3.5 25 5 3 cut out

1030 PM
8 oz of EggBeaters: Egg Substitutes: Egg Whites 123 0 0 0 24.7 0
1½ Scoop of Xyience Choc Whey/Egg Protein 165 0 0 2 37.5 3

Food Total Cals Fat Sat. Fat Chol. Prot. Carb.
Day Total 2512 63.6g 26.9g 264mg 283g 184.3g

Macros PCF
45%x29%x23%

OK this is VERY confusing to look at, dont list the cholesterol and sat. fat content. You had 5 spaces for macros when you were breaking them down and I couldnt tell what the hell they were for. Just make it simple for us, you dont need to say fruits, fresh, banana, long, raw, edible portion.

Just say Banana 0 30 0 (or whatever) get to the point of everything instead of listing useless information.

But anyways I gave some suggestions in red.

I dont think you should be having cheese in there at all, cut it down a bit especially considering you already have fats from the beef in those meals. Plus I think your fat is too high anyways and you can put the carbs up a bit and even bring the protein down.

Just make things simpler for yourself. Cut out the things like protein supplements except PWO, cut out the pasta sauce and the cheese. Have a solid protein source like beef, fish, chicken, turkey, egg whites. Have solid carb shoices like oats, yams, potatoes etc like I B D already mentioned. Add in fats maybe in the first and last meal of the day in the form of EFA's. Get your cal's down from experimentation and the aid of a calculator or nutritionist and just split it between meals. Do this for a while until you learn your body then start to carb cycle or cut carbs for certain meals or add them into certain meals etc. No one is gonna be able to write a perfect diet for you online. I usually recommend people work in 2 weeks phases. Do this for 2 weeks, tweek cardio after that and go another 2 weeks, than maybe cut cals a bit again etc etc. Work in intervals and adjust as necessary.

But again I cant stress enough just simplify things for yourself and for us and list things in a MUCH easier fashion and dont copy and paste from a calorie counting website as it appears you have here.

[pr0digalsun]

OK this is VERY confusing to look at, dont list the cholesterol and sat. fat content. You had 5 spaces for macros when you were breaking them down and I couldnt tell what the hell they were for. Just make it simple for us, you dont need to say fruits, fresh, banana, long, raw, edible portion.

Just say Banana 0 30 0 (or whatever) get to the point of everything instead of listing useless information.

But anyways I gave some suggestions in red.

I dont think you should be having cheese in there at all, cut it down a bit especially considering you already have fats from the beef in those meals. Plus I think your fat is too high anyways and you can put the carbs up a bit and even bring the protein down.

Just make things simpler for yourself. Cut out the things like protein supplements except PWO, cut out the pasta sauce and the cheese. Have a solid protein source like beef, fish, chicken, turkey, egg whites. Have solid carb shoices like oats, yams, potatoes etc like I B D already mentioned. Add in fats maybe in the first and last meal of the day in the form of EFA's. Get your cal's down from experimentation and the aid of a calculator or nutritionist and just split it between meals. Do this for a while until you learn your body then start to carb cycle or cut carbs for certain meals or add them into certain meals etc. No one is gonna be able to write a perfect diet for you online. I usually recommend people work in 2 weeks phases. Do this for 2 weeks, tweek cardio after that and go another 2 weeks, than maybe cut cals a bit again etc etc. Work in intervals and adjust as necessary.

But again I cant stress enough just simplify things for yourself and for us and list things in a MUCH easier fashion and dont copy and paste from a calorie counting website as it appears you have here.

aight cool. thx man

[IBdmfkr]

yesterday's food and excercise:

8AM
12 oz of EggBeaters: Egg Substitutes: Egg Whites 185 0 0 0 37 0
1½ Scoop of Xyience Choc Whey/Egg Protein 165 0 0 2 37.5 3
1 medium, 7" to 7-7/8" long (4.2 oz) of Fruits, Fresh: Banana, edible portion 105 0.4 0.1 0 1.3 27
55 g of Oscar Mayer: Deli & Luncheon Meats: Cold Cuts, Turkey Breast, Deli Fresh, 98% Fat-Free, Smoked, Thin Sliced 58 1 0 19 8.7 1.9
1 slice (1.3 oz) of Oroweat: Breads: Country 100% Whole Wheat 100 2 0.5 0 3 19

1030AM
8 oz of EggBeaters: Egg Substitutes: Egg Whites 123 0 0 0 24.7 0
4½ oz of Fruits, Fresh: Banana, edible portion 114 0.4 0.1 0 1.4 29.1
4 oz of Fruits, Fresh: Strawberries, raw, edible portion 36 0.3 0 0 0.8 8.7

1PM
1/2 serving, 1/2 cup (1.5 oz) of Success: Rice: Boil-In-Bag, Brown Rice, dry 75 0.5 0 0 2 16.5
5 oz of Ground Beef: 90% Lean, 10% Fat, raw 249 14.2 5.8 92 28.4 0
1/4 serving (4.4 oz) of Ragu: Pasta Sauces: Old World Style, Meat 20 1 0.3 1 0.5 1.8
3¼ oz of Vegetables, Fresh: Sweet Potato, raw, edible portion 79 0 0 0 1.4 18.5
1 serving (1 oz) of Velveeta: Cheese: Block, Mexican Mild 80 6 3.5 25 5 3

6PM workout
4 sets of 10 on all lifts:
Superset: Leg Press/Standing Dumbell Shoulder Press
Superset: Leg Curl/Leg Extension
Superset: Lat Raises/Front Shoulder Raises
Superset: Lunges/Calf Raises
Superset: Smith Machine Squats/Smith Machine Standing calf Raises
Shoulder Press Machine
3x30 Swiss Ball Crunches
3x30 Knee Raises

8PM
1 container (1 pint 0.9 fl.oz) of CytoSport: Nutritional Drinks: Muscle Milk, Ready-to-Drink, average all flavors, large 330 16 7 5 32 13

9pm
1/2 serving, 1/2 cup (1.5 oz) of Success: Rice: Boil-In-Bag, Brown Rice, dry 75 0.5 0 0 2 16.5
5 oz of Ground Beef: 90% Lean, 10% Fat, raw 249 14.2 5.8 92 28.4 0
1/4 serving (4.4 oz) of Ragu: Pasta Sauces: Old World Style, Meat 20 1 0.3 1 0.5 1.8
1 serving (1 oz) of Velveeta: Cheese: Block, Mexican Mild 80 6 3.5 25 5 3

1030 PM
8 oz of EggBeaters: Egg Substitutes: Egg Whites 123 0 0 0 24.7 0
1½ Scoop of Xyience Choc Whey/Egg Protein 165 0 0 2 37.5 3

Food Total Cals Fat Sat. Fat Chol. Prot. Carb.
Day Total 2512 63.6g 26.9g 264mg 283g 184.3g

Macros PCF
45%x29%x23%

too much jumble for my little brain, I get distracted easily.. clean it up

[pr0digalsun]

today: day off from gym

i am effin sore from my legs yesterday

didnt eat enough, ended up drinking too much protein i guess
i promise not to drink so many protein drinks again but i was in a hurry and i was broke today, payday tomorrow. insert excuse here

2Am OMFG I wake up so damn hungry, am i supposed to eat in the middle of the night?
10 Crackers 5.7 5.7 30
1 oz of Cream Cheese 8.1 1.4 1.4
4AM
2 slice Whole Wheat Bread 4 6 38
8AM
16 fl.oz Skim 1.2 17.5 24.6
2 Scoop of Protein 0 50 4
1030
1 scoop Whey Protein 2 23 3
5 oz Egg Whites 0 15.4 0
1pm
5 oz Beans 96 2 5 16
1/2 cup of Rice: 0.2 2.1 22.3
8 oz of Beef: Round 14.3 80.8 0
4pm
2 scoop Whey Protein 4 46 6
730pm
8 oz chicken brst 5.8 55.1 0
15 pecans 3 2 3
1 oz of Spinach 0.1 0.8 1
2 tablespoon Miracle Whip Light 3 0 6
1030
5 oz egg whites 0 15 0

PCF
326.1g 155.2g 65.8g 51%x24%x23%

[IBdmfkr]

Wow, did you seriously eat crackers and cream cheese at 2am? lol

You should've just skipped your first three meals, maybe even number 4 also.

I'd suggest buying a good nutritional book that teaches you about what are good whole food choices and healthy foods, seems you're unclear of that. After you read about those foods and understand why they are ideal for a human to eat then repost a different diet.
If you continue to eat like this you'll never gain much muscle, a thin or thick layer of fat will remain on your body and you'll feel like shit probably.

[C_Bino]

Ya like B D is saying, your diet just looks totally random. Eating crackers and cream cheese and then just slices of bread? Where is that coming from? And believe me when I tell you me and B D are not trying to be rude to you or anything, but really your choices seem to make little sense at times. Some meals it looks like you may know what you're doing than others are just completely random foods thrown together with no logic.

Read through some of the stickies and take the suggestions I gave above. Get on a solid plan and dont vary from it, I can tell you I eat the same foods ALL the time, the combinations may vary and amounts somewhat ***ending on the day but I have my basic protein and carb sources set and stick to them day in and day out.

I mean you are trying to LOSE fat. This looks like a regular Joe's everyday diet. Like literally something I would see my parents eating aside from your overkill on whey protein.

[pr0digalsun]

Ya like B D is saying, your diet just looks totally random. Eating crackers and cream cheese and then just slices of bread? Where is that coming from? And believe me when I tell you me and B D are not trying to be rude to you or anything, but really your choices seem to make little sense at times. Some meals it looks like you may know what you're doing than others are just completely random foods thrown together with no logic.

Read through some of the stickies and take the suggestions I gave above. Get on a solid plan and dont vary from it, I can tell you I eat the same foods ALL the time, the combinations may vary and amounts somewhat ***ending on the day but I have my basic protein and carb sources set and stick to them day in and day out.

I mean you are trying to LOSE fat. This looks like a regular Joe's everyday diet. Like literally something I would see my parents eating aside from your overkill on whey protein.

aight i hear what you are saying..

[pr0digalsun]

threw away cream cheese and crackers so i wouldnt eat them in the middle of the night.

[pr0digalsun]

aight today was better, but it would have been better if i had eaten some oats for breakfast and eaten the sweet potato earlier than 11pm

Slept Late

10AM Cals Fat Prot Carb
10 oz of Egg Whites 154 0 31 0

1pm
8 oz Flank Steak 346 13 56 0
8 oz Spinach 52 1 7 9
4 oz Green Bean and Almonds 89 5 2 8

4pm
8 oz Chicken Breast 358 8 70 0

6PM Cardio
45 minutes of Spinning

7PM
1 bottle ABB MassRecovery BCAA 380 0 35 60

11pm
12 oz Sweet Potato 259 0 5 61
8 oz Beef Tips 275 13 34 7
1.5 oz FF Sour Cream 31 0 1 7

1945 40.7g 240.3g 149.8g

percent cals from P C F
49%x31%x19%

[pr0digalsun]

went to store earlier and bought a bunch a healthy food to eat