Trying to cut up, calories too low?

[pr0digalsun]

I am having a serious problem. I am 30 years old and 220Lbs 19%BF. I work out INTENSE 3 hours per week and 2 hrs cardio per week. My goal for the summer is to get to 11% BF.

About 2 years ago, I got sober off of crystal meth and gained 57lbs of FAT. I have lost 27lbs of it in the last year and a half from working out and dieting. Before I got all fu@ked up on drugs i worked out sporatically but kept in good shape.

Also, right now i am on Equipose, test c, and IGF-1 which i started about 3 wks ago. My weight has been constant for about 4 months, with a 2% drop in BF in the last month (from the IGF-1??). The last two months I have really kicked up the intensity of my workouts and my cardio.

Here's the problem: I thought i had a really good diet until i started tracking it on calorieking.com (which is the SHIT btw). I found out that I have only been eating about 1500-2100 food calories every day. I average 39% carb, 32% protein, 28% fat.

I understand that I need more calories, especially working out, but how do I go about increasing them without getting fat?

Sorry about the long post, but any help is seriously appreciated.

[Prada]

Just calculate how many calories you need for maintenance and then slightly raise them every week or two as you see the desired results. Increasing calories doesnt mean getting fat, just need to optomize so that you lose fat while sparing muscle mass.

[Adam F]

500mg/wk cyp (split in two doses)
400mg/wk EQ
IGF-1 40ug ED

You forgot to mention that you are on 500MG Test Cyp. And how tall are you? I think you need to bump up your caloric intake to around 4k calories. Clen gives you that "Crystal Meth" Feeling. IMO You dont need it. Let's just say been there done that, ok bro.

List all your meals Like I said you need to Post every damn detail as possible. If you want accurate help you got to hook us up with info. Also need your workout days, what you do on those days etc.

Example:

Meal 1: Cup of oats, 2 eggs Whites 3 (Grams Protein, 22G Carbs, 1G Fat)
Meal 2

[pr0digalsun]

update:

I am now 212lbs, havent remeasured my BF this week.

Below are my diet stats. I still feel like i should be eating more. Please let me know what you think:

Daily Averages
food calories: 2,200 cals
exercise minutes: 22 mins
exercise calories: 291 cals
net calories: 1,909 cals
fat: 78 g
saturated fat: 25 g
carbohydrate: 195 g
sugar: 64 g
protein: 183 g
fiber: 15 g
sodium: 4,074 mg
potassium: 748 mg
calcium: 1,290 mg
iron: 13.2 mg
zinc: 3.0 mg
cholesterol: 299.6 mg
effective carbohyrate: 160 g

Charts:








I was out of town over memorial day wknd and didnt go to gym:


I really want to hear from some people about this...

Dont blast me for being erratic, I am working on on consistency...

This is an HONEST account of every calorie i eat or drink. Every time i eat i record it and every time i go to gym i record it.

[pr0digalsun]

Oh yeah i am on test cyp 500 wk, and hcg 500ug wk, and nolva 20 eod (but i have been forgetting to take the nolva)

[pr0digalsun]

You forgot to mention that you are on 500MG Test Cyp. And how tall are you? I think you need to bump up your caloric intake to around 4k calories. Clen gives you that "Crystal Meth" Feeling. IMO You dont need it. Let's just say been there done that, ok bro.

List all your meals Like I said you need to Post every damn detail as possible. If you want accurate help you got to hook us up with info. Also need your workout days, what you do on those days etc.

Example:

Meal 1: Cup of oats, 2 eggs Whites 3 (Grams Protein, 22G Carbs, 1G Fat)
Meal 2

and i am 6' tall

[TR'05]

As long as your eating the right things at the right time, you will see great results.

Browse around the diet forum and put together a diet to be critiqued....your kcals are definately too low (all macros can be increased) as are, presumably, your micronutrients.

Check out the stickies....forget the clen & t3...you are already not getting your money's worth on the gear you're using now with such low kcals...

[pr0digalsun]

i already drink a lot of black coffee

[TR'05]

gotta love the black coffee, bro!

[pr0digalsun]

You forgot to mention that you are on 500MG Test Cyp. And how tall are you? I think you need to bump up your caloric intake to around 4k calories. Clen gives you that "Crystal Meth" Feeling. IMO You dont need it. Let's just say been there done that, ok bro.

List all your meals Like I said you need to Post every damn detail as possible. If you want accurate help you got to hook us up with info. Also need your workout days, what you do on those days etc.

Example:

Meal 1: Cup of oats, 2 eggs Whites 3 (Grams Protein, 22G Carbs, 1G Fat)
Meal 2

Cool: I will start with yesterday and add todays after i am done. I have to leave for an unexpected trip for work tomorrow for a week, so that kinda throws a wrench in my workout plans.

The numbers after the foods are calories, g of fat, g of prot, g of carbs


3AM (woke up HUNGRY):
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
10 1 Cracker of Neva Betta Crackers 200 5.7 5.7 30
3 serving (0.7 oz) of Philadelphia: Cream Cheese: Whipped, Garlic 'N Herb 180 18 3 3
I mix the oatmeal raw into the yogurt whenever i eat that. Also I was half-asleep and gorged on the crackers and cream cheese which were left over from a party


7AM
2 large (1.2 oz) of Eggs: Chicken Egg, egg white, raw, fresh 34 0.1 7.2 0.5
5 fl.oz (1.1 oz) of Milk: Cow, Fat-Free, Skim
1 Scoop of Xyience Choc Whey/Egg Protein 110 0 25 2

8AM:
20 oz Black coffee (sipped until finished at noon)

12PM
2 serving, 1 1/2 cups (3 oz) of Fresh Express: Salads: Blends, Baby Spinach 40 0 4 6
1.33 serving (3 oz) of Perdue: Chicken: Fit & Easy, Breasts, Boneless Skinless, cooked 146 1.3 33.3 0
1 serving (2.5 oz) of Salad Dressings: Thai Peanut 310 26 3 16

430pm
1 can Redline

530pm
Cardio: 1.25 Hr Spininng

7pm
1 Scoop of Xyience Choc Whey/Egg Protein 110 0 25 2
3 large (1.2 oz) of Eggs: Chicken Egg, egg white, raw, fresh 51 0.2 10.8 0.7
8 fl.oz (1.1 oz) of Milk: Cow, Fat-Free, Skim 91 0.6 8.7 12.3

830pm
1 whole dish of Vietnamese: Meals: Ga Nuong (chicken satay, sauce) 240 10 33.5 4
3/4 serving, 1/2 dish of Pei Wei Asian Diner: Meals: Fried Rice, Chicken 353 8.3 23.3 42

11pm
40ug IGF
1 cup, small shells (4.1 oz) of Pasta, Spaghetti, Macaroni: Plain, cooked 182 1.1 6.7 35.5
1/2 cup (4.9 oz) of Uncle Ben's: Rice: Ready Rice, Whole Grain Brown, dry 110 2 2.5 20.5
1½ serving (1 oz) of Velveeta: Cheese: Block, Mexican Mild 120 9 7.5 4.5
1¼ serving (4.4 oz) of Ragu: Pasta Sauces: Old World Style, Meat 100 5 2.5 8.8
3 g of Tree of Life: Oils: Organic, Flax, High Lignan, Cold-Pressed 26 3 0 0

[pr0digalsun]

Today's food:
9AM
1 slice (1.3 oz) of Oroweat: Breads: Country 100% Whole Wheat 90 2 3 19
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
Meal Total 430 5g 15g 83g

went to sleep

3PM
2 serving, 1/2 breast (3.4 oz) of Chicken: Breast, meat only, stewed 287 5.8 55.1 0
2 tablespoon (0.6 oz) of Miracle Whip: Salad Dressings: Light 50 3 0 6
3/4 serving, 20 jumbo halves (1 oz) of Nuts: Pecans, raw, edible portion 147 15.3 2 3
Meal Total 484 24.1g 57g 9g

4pm
20 oz black coffee. starbucks. venti. cafe verona. yum. nuf said

630 PM
1 Scoop of Xyience Choc Whey/Egg Protein 110 0 25 2
6 oz of EggBeaters: Egg Substitutes: Egg Whites 92 0 18.5 0
8 fl.oz (1.1 oz) of Milk: Cow, Fat-Free, Skim 91 0.6 8.7 12.3

915 PM (at restraunt, all calories estimated, not weighed)
1 piece of Braised Beef Cannoli 275 11 19 25
1 serving Sauce: Alfredo Cream 910 63 26 60
2 2.25" slice of Breads: Garlic, Cheese 380 16 10 48
Meal Total 1858 90.6g 107.2g 147.3g

12am (out at a bar)
2 Sugar free Red Bulls mixed with club soda

1AM
40ug IGF-1
1 Scoop of Xyience Choc Whey/Egg Protein 110 0 25 2
6 oz of EggBeaters: Egg Substitutes: Egg Whites 92 0 18.5 0
8 fl.oz (1.1 oz) of Milk: Cow, Fat-Free, Skim 91 0.6 8.7 12.3
Meal Total 293 0.6g 52.2g 14.3g

Food Total Cals Fat Prot. Carb.
Day Total 3065 120.3g 231.5g 253.5g

[pr0digalsun]

weight= 206.2 lbs

[pr0digalsun]

weight= 206.2 lbs

i dont think i lost 6 pounds, when i said 212lbs yesterday i was fully clothed at gym.

i bought new digi scale today. it says 206.2 with just underwear on

[pr0digalsun]

I think you need to bump up your caloric intake to around 4k calories.

Should I eat more cals on the days i workout than on days i dont workout?

I am willing to do anything to meet my goal of 11% BF no matter how unpleasant it is.

[pr0digalsun]

FOOD TODAY:

10AM at airport
2 serving, 4 shrimp ofGrilled Shrimp 254 14 34 0
1 serving, 1/2 breast (3 oz) of Chicken: Breast, meat only, roasted 142 3.1 26.7 0
1/2 serving of Fresh Steamed Broccoli 65 4 3.3 4
1 serving (5 oz) of Vegetable Rice Pilaf 173 3 4 33
Meal Total 633 24.1g 67.9g 37g

1pm on plane
1 meal (3.5 oz) of Bumble Bee: Packaged Meals: Salad Kit, Fat Free Tuna Salad with Crackers 140 1.5 8 22

4PM on plane
2 serving, 14 large (1 oz) of Nuts: Cashews, oil roasted w. salt added 330 27.1 9.6 17.1
1/2 serving, 4 squares (1.5 oz) of ***rardelli: Chocolate: Squares, Dark Chocolate, 60% Cacao 110 8.5 1 11.5

6PM
fruit juice smoothie, no dairy, it tasted like they added sugar,

9PM
1/4 serving (3) w. sauce of Kosher / Deli Foods: Meals: Latkes, potato pancake w. sour cream 188 6.3 9 23.8
1/2 small salad (4.5 oz) of Cole Slaw 130 10.5 1 8.5
2 serving (3 oz) of Beef Steaks: Chopped Top Sirloin, Lean Only, broiled 311 9.8 51.9 0
2 serving, 1/4 cup (2.1 oz) of Gravy: Homestyle Mix, Brown, prepared 60 2 2 8
1 serving (2.6 oz) of Onions, Grilled 137 12.5 1 6
Meal Total 826 41.1g 64.9g 46.3g

12PM
5 fl.oz of Lactaid: Milk: 100% Lactose Free, Fat-Free 49 0 4.9 8
5 oz of EggBeaters: Egg Substitutes: Egg Whites 77 0 15.4 0
1 Scoop of Xyience Choc Whey/Egg Protein 110 0 25 2
Meal Total 236 0g 45.3g 10g

Food Total Cals Fat Prot. Carb.
Day Total 2275 102.3g 196.8g 143.9g

[bogus311]

im going to have to check out calorieking.

[pr0digalsun]

[TR'05]

I know it's tough to eat well while away...but it's not impossible.

Listen, to be honest, I don't understand why you bothered with this cycle. Your diet is weak, bro.

When I cut, I do so taking in roughly 3000 kcals....You are trying to cut up for summer? Why dont you take advatage of what you're running.

I mean, one day up there you took in less than 1500kcals! That's insane! I don't know what to tell you, bro. I'm not trying to flame or anything, I just don't get what you're thinking...

[pr0digalsun]

I know it's tough to eat well while away...but it's not impossible.

Listen, to be honest, I don't understand why you bothered with this cycle. Your diet is weak, bro.

When I cut, I do so taking in roughly 3000 kcals....You are trying to cut up for summer? Why dont you take advatage of what you're running.

I mean, one day up there you took in less than 1500kcals! That's insane! I don't know what to tell you, bro. I'm not trying to flame or anything, I just don't get what you're thinking...

The 1500 cal day was when i had the flu.

The reason I started this post was to ask for help, becacsue I thought I needed to change my diet. For the last coupla years I have been eating a low cal diet becasuse i thought it would help me lose fat, but i didnt realize how low it was.

As I said before, i am willing to make any changes neccesary to meet my goals but i need to know what changes to make. So let me know. I understand my cals are too low, that's why i titled the thread like i did.

My eating habits arent really HORRIBLE: and I can eat as much or as little of anything that i need, but i need to know specifics.

In the last 3 years of my life I have completey quit drinking alcohol, smoking cigarrettes, doing crystal meth, and doing ghb; so eating more chicken breasts or drinking more shakes is a breeze compared to that, so i just need to know specifics

Like i said in the first post, i thought i was eating well until i started counting every calorie.

thanks yall

[TR'05]

Alright bro, well here is what I am eating on a daily basis. I do not have the macros on this computer, but you'll get an idea:

8:00 am
400 ml Egg Whites
3 Whole Eggs
1 Cup of Oats
1 Cup of Raspberries/Blackberries

11:00am
1.5 Chicken tits
1/2 Cup Grits

12:00 WORKOUT

1:00pm: PWO: 15 grams BCAA

1:15pm:
2 Chicken Breast
1 Cup of Oats
1Cup Raspberries/Blackberries
Three Cups of Spinach

4:00pm
10 oz Flank Steak (or Salmon Steak, Ground Turkey, Lean Ground Beef)
1/4 cup of almonds
Asparagus

6:30pm
10-12 oz Sirloin Steak
1/2 cup brown rice
Three cups of spinach with flax oil & white wine vinnagarette

9:00 pm
2 can tuna
1 tbsp Udo's 3-6-9 oil

12:00 pm
200 grams Lean Ground Beef Burger
Spinach.

BED...REPEAT

Right now, I am 22 y/o, 6'2, 180 lbs, ~10% bf%...trying to bulk up.
I train Monday/Tuesday and (Thursday)/Friday
2 Cardio sessions per week.

I am currently considering adding in a PWO shake...I have gone without for a while now (i.e. while cutting). It will be ~45 grams hyrdolized whey & 60 grams waxy maize

[pr0digalsun]

Alright bro, well here is what I am eating on a daily basis. I do not have the macros on this computer, but you'll get an idea:

8:00 am
400 ml Egg Whites
3 Whole Eggs
1 Cup of Oats
1 Cup of Raspberries/Blackberries

11:00am
1.5 Chicken tits
1/2 Cup Grits

12:00 WORKOUT

1:00pm: PWO: 15 grams BCAA

1:15pm:
2 Chicken Breast
1 Cup of Oats
1Cup Raspberries/Blackberries
Three Cups of Spinach

4:00pm
10 oz Flank Steak (or Salmon Steak, Ground Turkey, Lean Ground Beef)
1/4 cup of almonds
Asparagus

6:30pm
10-12 oz Sirloin Steak
1/2 cup brown rice
Three cups of spinach with flax oil & white wine vinnagarette

9:00 pm
2 can tuna
1 tbsp Udo's 3-6-9 oil

12:00 pm
200 grams Lean Ground Beef Burger
Spinach.

BED...REPEAT

Right now, I am 22 y/o, 6'2, 180 lbs, ~10% bf%...trying to bulk up.
I train Monday/Tuesday and (Thursday)/Friday
2 Cardio sessions per week.

it's going to be weird eating so much. it feels so counterintuitive for me to increase my calories like that but i am willing to try.

[pr0digalsun]

Alright bro, well here is what I am eating on a daily basis. I do not have the macros on this computer, but you'll get an idea:

8:00 am
400 ml Egg Whites
3 Whole Eggs
1 Cup of Oats
1 Cup of Raspberries/Blackberries

11:00am
1.5 Chicken tits
1/2 Cup Grits

12:00 WORKOUT

1:00pm: PWO: 15 grams BCAA

1:15pm:
2 Chicken Breast
1 Cup of Oats
1Cup Raspberries/Blackberries
Three Cups of Spinach

4:00pm
10 oz Flank Steak (or Salmon Steak, Ground Turkey, Lean Ground Beef)
1/4 cup of almonds
Asparagus

6:30pm
10-12 oz Sirloin Steak
1/2 cup brown rice
Three cups of spinach with flax oil & white wine vinnagarette

9:00 pm
2 can tuna
1 tbsp Udo's 3-6-9 oil

12:00 pm
200 grams Lean Ground Beef Burger
Spinach.

BED...REPEAT

Right now, I am 22 y/o, 6'2, 180 lbs, ~10% bf%...trying to bulk up.
I train Monday/Tuesday and (Thursday)/Friday
2 Cardio sessions per week.

I am currently considering adding in a PWO shake...I have gone without for a while now (i.e. while cutting). It will be ~45 grams hyrdolized whey & 60 grams waxy maize

all of that is how many calories?

[TR'05]

Roughly 4,000...over on workout day, a little under on non-days.

It may sounds counterintuitive...but, when running what you are, it seems counterintuitive to eat so little.

[pr0digalsun]

Roughly 4,000...over on workout day, a little under on non-days.

It may sounds counterintuitive...but, when running what you are, it seems counterintuitive to eat so little.

Shouldnt i slowly increase to that and see how body responds?

[TR'05]

of course....start with between 2500-3000 and adjust.

[pr0digalsun]

TODAYS FOOD and EXCERCISE

FOOD:
8AM
5 fl.oz of Lactaid: Milk: 100% Lactose Free, Fat-Free 49 0 4.9 8
5 oz of Naturegg: Eggs: Liquid Eggs, Simply Egg Whites 71 0 14.2 0
1¼ Scoop of Xyience Choc Whey/Egg Protein 138 0 31.3 2.5
1 regular sandwich of Tim Hortons: Sandwiches & Burgers: Tim's Own Sandwiches, Chicken Salad on whole wheat wrap 380 9 21 55
Meal Total 638 9g 71.4g 65.5g

11AM
5 fl.oz of Lactaid: Milk: 100% Lactose Free, Fat-Free 49 0 4.9 8
1¼ Scoop of Xyience Choc Whey/Egg Protein 138 0 31.3 2.5
5 oz of EggBeaters: Egg Substitutes: Egg Whites 77 0 15.4 0

2PM
3/4 sandwich, 8" (15 oz) of Quizno's: Sandwiches & Burgers: Subs, Turkey Ranch Swiss w. dressing, regular 733 36 37.5 69
Meal Total 997 36g 89.1g 79.5g

7PM
2 serving (1 oz) of Cheese: Goats Milk, Semi-Soft 206 16.9 12.2 1.4
1/2 serving, 20 jumbo halves (1 oz) of Nuts: Pecans, raw, edible portion 98 10.2 1.3 2
8 oz of Beef Steaks: Top Sirloin, Lean Only, broiled 415 13.1 69.3 0
6 melba round (0.1 oz) of Crackers: Melba Toast, Plain 70 0.6 2.2 13.8
1¼ serving, 4 spears, 1/2" base (2.1 oz) of Vegetables, Fresh: Asparagus, boiled, drained, no salt added 17 0.2 1.8 3.1
Meal Total 806 41g 86.8g 20.3g



11PM
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
11PM
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
2 fl.oz of Lactaid: Milk: 100% Lactose Free, Fat-Free 20 0 2 3.2
Meal Total 280 0g 57.9g 5.7g

Food Total Cals Fat Prot. Carb.
Day Total 2721 86g 305.1g 171g


Excercise:

1130pm (in hotel, cant sleep, their workout machine is broken and they dont have dumbells)
5 sets of 15 chair dips rotated with
5 sets 15 push ups

12AM
15 mins Light Jogging (in the rain for extra drama )

[pr0digalsun]

Roughly 4,000...over on workout day, a little under on non-days.

It may sounds counterintuitive...but, when running what you are, it seems counterintuitive to eat so little.

WAIT though, i thought that i was supposed to have between 1.5 and 2.0g protein per pound of lean body mass.
I have approx 170 Lb LBM. So that means i need between 255-297g per day.

I thought i was supposed to figure out how many calories, carbs, and fat i needed based solely on the amount of protein i need, since it is the main factor.

http://forums.steroid.com/showthread.php?t=75729 says this

3. Protein- You need tons. 1.5-2.0 grams per pound of lean bodyweight is a good general rule of thumb. You should take in a good portion of your protein in the source of real meals, avoid intaking too many shakes, as real food comes to a better benefit. The list foods with high protein bioavailability is extensive, and I will only cover a few, (Egg whites, Lean steak, Chicken breast, the list goes on forever….).

Am i missing something?

What i ate today had
2721 calories
86g fat (15%)
305.1g protein (55%)
171g carbs (30%)

Should I eat 33%-33%-33% or what? HELP PLEASE

[pr0digalsun]

I think posting my diet out here in the open is really helping me remain accountable. today i went to dairy queen with cowerkers and it looked almost good, but then i thought, what would my boys back at the forums think if i ate a freakin banana split. LOL

I think i am going to continue.

[JC2007]

I think posting my diet out here in the open is really helping me remain accountable. today i went to dairy queen with cowerkers and it looked almost good, but then i thought, what would my boys back at the forums think if i ate a freakin banana split. LOL

I think i am going to continue.

Funny... the same thing crosses my mind at times, as well.

Just remember, short-term satisfaction does not equate to long-term success.

[TR'05]

Yep, macronutrient breakdown is very important. You're last day looks good, although I would not jog before bed (I'll come back to this).

The 2 grams of protein per pound of LBM is highly debatable. Many people have been very successful using similar ratios as you've mentioned- 33/33/33.

Again, it is subjective. I would begin with a 40/30/30 as you're closer to that with as is. The thing about the diet sticky is that it is simply a primer for beginners to take a look at and have a foundation to start making a diet, researching on their own, and subsequently asking questions.

I assume you are still away, as you've eaten at Tim Horton's and Quiznos. You should make an attempt, if you're still away, to go to a local grocery store and pick up/prepare meals for the day. Co-workers may look at you weird, but what will they have on you?

In fact, you should try to bang out a diet and follow it- more or less- on a daily basis. Once you've acclimated to the new schedule it will be even easier to stay on point, know when to adjust, etc.

Exercising pre-bed, without eating afterwards, isn't the best things to do, bro. You didn't exercise that day...if was an off day, make it an off day. Hit up some light cardio when you wake up. If you had worked out earlier- no need for the dips/push ups, although I'm guessing you were suppose to hit the gym.

[pr0digalsun]

Alright TR: Check today out:

12PM (slept late, so i could work late)
(x) 8 oz of EggBeaters: Egg Substitutes: Egg Whites 123 0 24.7 0
(x) 1¼ Scoop of Xyience Choc Whey/Egg Protein 138 0 31.3 2.5
(x) 2 fl.oz of Lactaid: Milk: 100% Lactose Free, Fat-Free 20 0 2 3.2
Meal Total 280 0g 57.9g 5.7g

1PM
(x) 2 piece (4 oz) of Chicken: Flame-Grilled, Breast, no skin 358 8 70 0
(x) 1 serving of Fresh Steamed Broccoli 129 8 6.5 8
Meal Total 487 16g 76.5g 8g

530PM
(x) 8 oz of EggBeaters: Egg Substitutes: Egg Whites 123 0 24.7 0
chugged carton

730PM
(x) 10 oz of New York Strip, boneless, 682 42.4 75.8 0 ****ING GOOOOOD
(x) 3 serving, 1/4 cup (1.6 oz) of Jasmine Rice, steamed 450 0 9 108
(x) 2 serving, 2/3 cup Vegetables, Mixed, steamed 100 0 4 22
Meal Total 1355 42.4g 113.5g 130g

930PM
(x) 8 oz of EggBeaters: Egg Substitutes: Egg Whites 123 0 24.7 0
chugged that fvcker

1230AM
left office, came to hotel, changed, and went to all night grocery. bought more egg whites and chicken breast, cheese and wraps

1AM
(x) 3 slice (1 oz) of Deli & Luncheon Meats: Chicken Breast, Oven Roasted 105 3 15 6
(x) 2 serving (1 oz) of Cheese: Havarti 220 16 14 2
(x) 3 teaspoon (0.2 oz) of Kraft: Sauces: Horseradish 60 4.5 0 3
(x) 1 tortilla (1.2 oz) Tortillas: Wraps, Whole Wheat Grain 120 5 2 16
Meal Total 628 28.5g 55.7g 27g

Food Total . .
Day Total 2751 Cals
86.9g Fat
303.5g Prot
170.7g Carb


Excercise:
40 Pushup in office

[pr0digalsun]

i should have bought some almonds and pecans for fat.

macros today were 55-30-15. maybe i should cut down on egg whites. and eat more rice and pasta and wraps and nuts.

[pr0digalsun]

or maybe not cut down on egg white, but increase the others, b/c i am right at the level of protein i want i think.

i have noticed my appetite increasing as i increase my calories. i get hungry about 2-3 hours after the time i ate the last meal. when i was at 1900 cals i either didnt get hungry or had learned to ignore it

[TR'05]

Looks a lot better, bro! You're metabolism/body is beginning to adjust. With your activity level you were practically starving yourself of nutrients.

Whole foods are always better than liquid, but the egg whites are a good quick go, especially if you're away. If you could even find a way to add some almonds to one of those meals...and a carb source to another I think that would be great for you.

I'm going golfing but I'll have more input later on in the day.

When you do workout at home, how does your post-workout nutrition look? Also, pre-workout nutrition?

[pr0digalsun]

Looks a lot better, bro! You're metabolism/body is beginning to adjust. With your activity level you were practically starving yourself of nutrients.

Whole foods are always better than liquid, but the egg whites are a good quick go, especially if you're away. If you could even find a way to add some almonds to one of those meals...and a carb source to another I think that would be great for you.

I'm going golfing but I'll have more input later on in the day.

When you do workout at home, how does your post-workout nutrition look? Also, pre-workout nutrition?

I usually chug a protein drink before, then a protein drink and a smoothie after, then go eat dinner soon after that.

[pr0digalsun]

TR: BTW I REALLLLLY appreciate your help.

[TR'05]

no prob man....People on this board have helped me along- it's the beauty of it.

Sounds good for PWO. I would say have a protein shake (or lean meat- i.e. chicken, tuna, limited fat) & a carb source before your workout, forsure. PWO guys switch it up. I'm currently onto a protein shake/waxy maize starch (a carbohydrate which rapidly is absorbed to replace muscle glycogen) which I drink during my workout and after.

Nutrient timing, especially around training is important.

[max2extreme]

If you want to cut down, you really should cut your fat intake. 30% is like the max you want it when not cutting. Try to cut about 15g of fat somewhere. fat has 9kcal/g, so if you cut out 15g, thats 135 calories. also remember that the more cut you get, the harder and longer it takes to get more cut. You really need to add some veges to your diet.

And, whats with the "nutrients" chart on your post up top? It's titled Nutrients and shows a breakdown of carbs/fat/protein/fiber ??? Go to www.mypyramidtracker.gov, put in a daily food intake, and then click on "analyze" to truly see your nutrients intake/deficiencies.

good luck. your diet is getting there.

Max

[pr0digalsun]

Got back to US today, but not home yet. In new hotel in new city. This one has badass weight room with dumbbell and benches and a machine i didnt really look at much.

Worked out a little but very tired not enough sleep, they were trying to close the gym.

No fridge in room, that means no egg beaters unless i find a place to keep at the office. But there is a good restraunt here at hotel open til 1am with healthy looking food. Ate there tongiht.

also the protein shakes are giving me those weeird nasty smelling farts. I was in the bathroom at the airport pinching a loaf and some guy walked in and said "PUT SOME WATER WITH IT!!!" so i know it smells bad LOL
just FYI.

Todays Food and Excercise
745AM
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

830AM
3 slice (1 oz) of Healthy Choice: Deli & Luncheon Meats: Hearty Slices, Chicken Breast, Oven Roasted 105 3 15 6
2 serving (1 oz) of Cheese: Havarti (Land O' Lakes) 220 16 14 2
1 tortilla (1.2 oz) of La Tortilla Factory: Taco Shells & Tortillas: Wraps, Whole Wheat Grain 120 5 2 16
3 teaspoon (0.2 oz) of Kraft: Sauces: Horseradish 60 4.5 0 3
Meal Total 766 28.5g 86.9g 29.5g
Lunch Load Meal | Save Meal Cals Fat Prot. Carb.

11AM
1 cup of Thai: Meals: Curry, Chicken w. Ginger 390 34 17 4
1 serving, 1/4 cup (1.6 oz) of A Taste Of Thai: Rice: Jasmine Rice, dry 160 0 3 36
0.15 whole dish of Sichuan Green Beans 92 6 2.1 7.2

230PM
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
Meal Total 902 40g 78g 49.7g

5PM at airport diner:
1 sandwich (9.9 oz) of Double Meat Subs (6"), Turkey Breast 330 5 28 48
2 slice, cooked (0.3 oz) of Pork: Cured, bacon, broiled, pan-fried or roasted 87 6.7 5.9 0.2
1 slice (1 oz) of Cheese: Swiss Low-Fat 50 1.4 8 1

630 on plane they gave a tiny bag of corn and flax crisps, i estimated calories.
1/2 oz (1 oz) of Mexican / Latin: Sides: Corn Chips 73 4 0.9 8.9
Meal Total 540 17.1g 42.7g 58.1g

9PM at hotel they had cookie in the lobby and i ate one dammit i was hungry
1 cookie (1.7 oz) of Cookies: Oatmeal Raisin 180 7 1.5 29

930PM
Workout:
4 sets of 12 Bicep curl and tricep kickbacks supersets
4 sets of 12 Hammer curls and overhead tricep dumbbell press supersets
3 sets of 10 Push Ups and Dumbell Row Complex
then they kicked me out.

1015PM
1 serving (5.4 oz) of Rosemary Chicken: Breast Quarters, w. skin & wing 280 12 40 2
1 serving (3.2 oz) of Roasted Green Beans 60 3.5 2 7
1/3 serving (7.8 oz) of Mashed Potatoes, no Gravy 69 3 1.3 9.6
1 serving (1.1 oz) of Vegetables, Red Peppers, Roasted 10 0 0 2
Meal Total 599 25.5g 44.8g 49.6g


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

[pr0digalsun]

If you want to cut down, you really should cut your fat intake. 30% is like the max you want it when not cutting. Try to cut about 15g of fat somewhere. fat has 9kcal/g, so if you cut out 15g, thats 135 calories. also remember that the more cut you get, the harder and longer it takes to get more cut. You really need to add some veges to your diet.

And, whats with the "nutrients" chart on your post up top? It's titled Nutrients and shows a breakdown of carbs/fat/protein/fiber ??? Go to www.mypyramidtracker.gov, put in a daily food intake, and then click on "analyze" to truly see your nutrients intake/deficiencies.

good luck. your diet is getting there.

Max

Hey Max. thanks for reply. you are saying to cut out the fat in the diets i've been eating the last few days? or are you saying that based on the diet stats from the before i increased calories.

Lemme repost my daily averages relevant to what i am doing now...