Started my diet today, have a look

[manwitplans]

Cutting Diet

USA info:

Weight: 240 pounds
Height: 6'0? (184 cm)
Years: 19
Bodyfat: 20-21

Europe info:

Weight: 109,2kg
Height: 184cm
Years: 19
Bodyfat: 20-21


Diet:

1:

- Oatmeal, 120 gram. Pro – 13,7g Fat – 9,4g Carb – 75,7. Kcal: 470
- BioWhey, 75 gram. Pro – 58,5g Fat – 4.8g Carb – 3,3g. Kcal: 291
- FitnessEFA 4 caps, fish fat. Fat – 4g. Kcal: 36

Tot: 797

2:

- 6 eggs, 280 gram. Pro – 37,2g Fat – 37,2g Carb – 0,8g. Kcal: 524


Måltid 3:

- Chickenbreast, 100 gram. Pro – 27,1g Fat – 4,2g Carb – 0g. Kcal: 147
- Brokkoli, 75 g. Pro – 2,1g Fat – 0,2g Carb – 1,6g. Kcal: 21
- Oliveoil, 31g. Pro – Fat – 30,6 Carb – 0g. Kcal: 271

Tot: 439


Måltid 4:

- Chickenbreast, 100 gram. Pro – 27,1g Fat – 4,2g Carb – 0g. Kcal: 147
- Brokkoli, 75 g. Pro – 2,1g Fat – 0,2g Carb – 1,6g. Kcal: 21
- Oliveoil, 31g. Pro – Fat – 30,6 Carb – 0g. Kcal: 271

Tot: 439





After workout (5):

- BioWhey, 75 gram. Pro – 58,5g Fat – 4.8g Carb – 3,3g. Kcal: 291
- BioCarb, 80 gram. Pro – 0g Fat – 0g Carb – 76g. Kcal: 304

Tot: 595kcal

Måltid 6:

- Chickenbreast, 150 gram. Pro – 40,7g Fat – 6,3g Carb – 0g. Kcal: 221
- Brokkoli, 75 g. Pro – 2,1g Fat – 0,2g Carb – 1,6g. Kcal: 21

Tot: 242kcal


Måltid 7:

- Chickenbreast, 150 gram. Pro – 40,7g Fat – 6,3g Carb – 0g. Kcal: 221
- Brokkoli, 75 g. Pro – 2,1g Fat – 0,2g Karb – 1,6g. Kcal: 21
- Oliveoil, 26g. Pro – 0 Fett – 25,6g Karb – 0g. Kcal: 228

Tot: 470kcal



- Pro – 311,9 x 4 = 1247,6 [36,3%]
- Fat – 168,8 x 9 = 1519 [44,3%]
- Carb – 165,5 x 4 = 662 [19.3%]

I would put more protein in there, but i cannot afford it, and why all the shakes? Same reason, still got a decent amount of protein though.

- Kcal: 3486 on weightlifting days
- Kcal: 3182 on non-weightlifting days, because i'll cut out carbshake

3334kcal on an average.


I'm from europe, so there probably a little crooked writing, but you'll understand

[John Gotti]

What weight were you before you started lifting? How many years have you been lifting?

[manwitplans]

What weight were you before you started lifting? How many years have you been lifting?

206 pounds, lot of lard, dropped down to 187 at semi lean-ness, and went on from there.

Lifting, 2 years, 2-3 months.

[manwitplans]

Bump..

[Chronic]

What are you trying to accomplish?

[manwitplans]

Fatloss

[M302_Imola]

Seems to me that your fat intake it to high? Should be around 20%. Percentages being 40% protein, 40% carb, 20% fat. For fatloss you need to be in a calorie deficit and taper off on carbs as the day progesses. To maintain body weight your caloric intake should be 3600kcals, so for fatloss you should probably reduce this by 400kcals leaving it at 3200kcals. You will also benefit from cardio to burn excess cals.

[manwitplans]

Seems to me that your fat intake it to high? Should be around 20%. Percentages being 40% protein, 40% carb, 20% fat. For fatloss you need to be in a calorie deficit and taper off on carbs as the day progesses. To maintain body weight your caloric intake should be 3600kcals, so for fatloss you should probably reduce this by 400kcals leaving it at 3200kcals. You will also benefit from cardio to burn excess cals.

For fatloss you need to be in a calorie deficit
Ofcourse

taper off on carbs as the day progesses
Not really, it depens on your calories, not your carbs, and by the way, im going low carb all the way.

Percentages being 40% protein, 40% carb, 20% fat
There are no % set in stone, never heard of low carb diets before..?

3600kcals, so for fatloss you should probably reduce this by 400kcals leaving it at 3200kcals. You will also benefit from cardio to burn excess cals.

I'm staying around 3350-3400 for 2 weeks, to see what happens, don't wanna loose to much to fast, and more muscle leads to more kcal burning, so therefor im careful.

You will also benefit from cardio to burn excess cals

Yeah, i'm doing 4 sessions a week, to begin with, to see where things are going, and ramping it up to more if I need it. 1 hour each session.

[scriptfactory]

For fatloss you need to be in a calorie deficit
Ofcourse

taper off on carbs as the day progesses
Not really, it depens on your calories, not your carbs, and by the way, im going low carb all the way.

Percentages being 40% protein, 40% carb, 20% fat
There are no % set in stone, never heard of low carb diets before..?

3600kcals, so for fatloss you should probably reduce this by 400kcals leaving it at 3200kcals. You will also benefit from cardio to burn excess cals.

I'm staying around 3350-3400 for 2 weeks, to see what happens, don't wanna loose to much to fast, and more muscle leads to more kcal burning, so therefor im careful.

You will also benefit from cardio to burn excess cals

Yeah, i'm doing 4 sessions a week, to begin with, to see where things are going, and ramping it up to more if I need it. 1 hour each session.

It looks like you have everything well planned out. Good luck, man! Keep us posted for sure.

[manwitplans]

It looks like you have everything well planned out. Good luck, man! Keep us posted for sure.

Thank you
And I will keep you updated

[M302_Imola]

For fatloss you need to be in a calorie deficit
Ofcourse

taper off on carbs as the day progesses
Not really, it depens on your calories, not your carbs, and by the way, im going low carb all the way.

Percentages being 40% protein, 40% carb, 20% fat
There are no % set in stone, never heard of low carb diets before..?

3600kcals, so for fatloss you should probably reduce this by 400kcals leaving it at 3200kcals. You will also benefit from cardio to burn excess cals.

I'm staying around 3350-3400 for 2 weeks, to see what happens, don't wanna loose to much to fast, and more muscle leads to more kcal burning, so therefor im careful.

You will also benefit from cardio to burn excess cals

Yeah, i'm doing 4 sessions a week, to begin with, to see where things are going, and ramping it up to more if I need it. 1 hour each session.

Then why are you asking...apparently you know everything! That's why your bf is close to 20%!

[manwitplans]

Then why are you asking...apparently you know everything! That's why your bf is close to 20%!

Don't be cranky because i corrected you, and it was my purpose to go up in fat and muscle.

[The Deuce]

Nothing wrong with being 20% as long as you carry it well I am 20% right now myself... but.... Looks solid bro... keep us informed on how it works for ya...

[llrockyll]

protein is to low fat is way to high. switch to fish oil for ur EFA's if u cant afford try extra virgin olive oil.

[M302_Imola]

protein is to low fat is way to high. switch to fish oil for ur EFA's if u cant afford try extra virgin olive oil.

agree. You can find fish oil liquid for pretty cheap.

[manwitplans]

protein is to low fat is way to high. switch to fish oil for ur EFA's if u cant afford try extra virgin olive oil.

First meal, 4 gram og fish oil.

And why is fat way to high? Explain why it is.
I am cutting by the way, explain to me why it is bad to have high levels of healthy fats in your diet, please.

[manwitplans]

agree. You can find fish oil liquid for pretty cheap.

I am using 4 grams in the first meal, capsules, aswell as i am using extra virgin oliveoil.

Go ahead and explain to me why my fat intake is way to high, when cutting, explain to me what problems im runnning into as long as my total kcal intake is under that i am using daily.

[M302_Imola]

I am using 4 grams in the first meal, capsules, aswell as i am using extra virgin oliveoil.

Go ahead and explain to me why my fat intake is way to high, when cutting, explain to me what problems im runnning into as long as my total kcal intake is under that i am using daily.

EFA's are important but not more important than high quality protein intake. I believe the most important part of cutting (fat loss) is to make sure your protein intake is "through the roof", moderate (clean) carbs, and moderate EFA's. High protein intake is the best way for the body to remain anabolic and fight off the catabolic state that a calorie deficit promotes. My 2 cents.

[manwitplans]

EFA's are important but not more important than high quality protein intake. I believe the most important part of cutting (fat loss) is to make sure your protein intake is "through the roof", moderate (clean) carbs, and moderate EFA's. High protein intake is the best way for the body to remain anabolic and fight off the catabolic state that a calorie deficit promotes. My 2 cents.

I do agree that high protein intake are very important, though I cannot go higher then this at the moment, because of my wallet

The reason im using mainly fat is that i cannot very well handle carbohydrates.

Some people can handle it better then others, right.

But you stated that fat intake was to high, as long as it is healthy fats, there are no danger.

There are essential fats, essential protein, but no essential carbohydrate.
If your body works on a high fat, low carb, and moderate protein diet, if your energy levels are sufficient, there are nothing wrong with it.

After a while on high fat, low carb diet, the body starts using fat for main fuel.

[M302_Imola]

I do agree that high protein intake are very important, though I cannot go higher then this at the moment, because of my wallet

The reason im using mainly fat is that i cannot very well handle carbohydrates.

Some people can handle it better then others, right.

But you stated that fat intake was to high, as long as it is healthy fats, there are no danger.

There are essential fats, essential protein, but no essential carbohydrate. I disagree with the "no essential carbohydrate", what about post workout? Your bodies' glucose levels (as well as other nutrients) have been depleted and post workout carbs are essential.
If your body works on a high fat, low carb, and moderate protein diet, if your energy levels are sufficient, there are nothing wrong with it. Everybody is different so if this is the route you are taking and are achieving good results then stick to it man!

After a while on high fat, low carb diet, the body starts using fat for main fuel.

Good point, just make sure it's fat that's being burnt and not muscle

[manwitplans]

Good point, just make sure it's fat that's being burnt and not muscle

Yeah, i'm worried about loosing muscle. Thats everyone's big scare while cutting I guess.

Well, i have postet my diet around, and everybody thinks that i have to much calories for cutting, so I got out my measuring device @ day 5, just dietet 4 days, because this day is just starting, well i'm down one inch, in 4 days, and I feel and look much better, I think, could be placebo though.. :P

So i'll stick with it, and weigh myself in about 2-3 days, and check.
I know there'll be plenty of water and glycogen loss, so i'll go with the diet 2 weeks, before I make up my mind wheter to loose kcal.

[Johny-too-small]

Here is a good cutting ratio:

50% protein, 15% carbs, 35% fat.

Basically if youre cutting without a time frame, Id drop the total daily kcal's at about 100-150 per week. So after a month in, you'll be 400-600 cals lower and you can determine what adjustments you need to make to your diet and or cardio.

Eat the carbs for breakfast, pwo, ppwo. Eat saturated and unsaturated fats, and a ton of protein. Id also eat veggies for every meal.

Good luck.

[manwitplans]

Here is a good cutting ratio:

50% protein, 15% carbs, 35% fat.

Basically if youre cutting without a time frame, Id drop the total daily kcal's at about 100-150 per week. So after a month in, you'll be 400-600 cals lower and you can determine what adjustments you need to make to your diet and or cardio.

Eat the carbs for breakfast, pwo, ppwo. Eat saturated and unsaturated fats, and a ton of protein. Id also eat veggies for every meal.

Good luck.

Yeah, thats what formula I was going for, but because of changes due to lacking money, and sorting carbs and such, i ended up with different ones, we'll see how the once I am doing right now works out for me.

The protein I just can't keep at 50%, cannot afford it.
And the fat is a little high at the moment, the macronutrient that I will decrease while the cutting progresses is fat, and maybe a little carbs, cutting back on the oatmeal when I can't cut more fat.

I am eating carbs for breakfest, before training (right before, and after).
And carbs only at breakfest when i dont have weight-training.

I eat saturated, and unsaturated fats.
And not a ton of protein, but what my wallet can do.

I'll try to eat more veggies.

Basically if youre cutting without a time frame, Id drop the total daily kcal's at about 100-150 per week. So after a month in, you'll be 400-600 cals lower and you can determine what adjustments you need to make to your diet and or cardio.

Hmm, cutting 100-150 calories from here on out, right? Because I am started cutting at about 3300kcal, a little less at non weight workout days, a little more on weight training days, seems to work out so far, dropped an inch of my gut, in 4 days