Novastepp DIET HELP!!!

[SS-MuscleCar]

I am trying to lay out a diet but dont exactly know what to do or what to eat.

Stats
34 yrs old
215 lbs
5'11"
Around 16 to 17% B.F.

I am wanting to do a cutting diet to lose about 15 to 20 lbs.

[No One Knows]

Just go read the cutting sticky. it will answer all your questions. What do you think? He's gonna take his time to set you up a diet because you were to lazy to lift a finger and do 10 minutes of research?

BTW, Starting a thread for one guy to help you is pretty stupid there are tons of people on here who know about proper nutrition.

[Narkissos]

Get your post count up and PM him yourself mate.

Nothing difficult about getting 10 more posts.

-CNS

[SS-MuscleCar]

Hey there John Rocker, I'm not lazy I just dont understand some of the stuff, thats all. No Big Deal!!!

[No One Knows]

In any case, this is an open discussion forum. I'm just saying its silly to make a thread asking one person and one person only to PM YOU and assist YOU when there are plenty of people here who can help.

Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

^^^^ thats from the cutting sticky...looks self explanatory to me.

[SS-MuscleCar]

Well I will admit it there no one, I was wrong for asking for one persons help and I apologize. (NOT BEING A SMARTASS) but You're right there are a hell of alot of people on here to help. I have just seen this guy time and time again post and everyone says he sure does know what he's talking about. Thank you for the cutting sticky.

[FallenWyvern]

He does know what he is talking about. I would read the stickies. In my gym some of the trainers charge $90+ hour for custom diets.

[Narkissos]

In my gym some of the trainers charge $90+ hour for custom diets.

Hmm... I better up my rates then lol.

It takes me a week to customize a template for my clients (preceded by 1 week of them keeping food logs, and 1 week of interviews where find out everything about them).

If i charged by the hour I'd be a millionaire by now lol.

-CNS

[novastepp]

so SS, any progress on that diet?

[SS-MuscleCar]

I am still trying to put one together according to the sticky. I will post it by Sunday night. Hopefully you guys wont be lau***ng too hard. LOL!!! This will be my very first time at trying this. I am somewhat of a perfectionist. I want everything to be great. Know what I mean?

[FallenWyvern]

Hmm... I better up my rates then lol.

It takes me a week to customize a template for my clients (preceded by 1 week of them keeping food logs, and 1 week of interviews where find out everything about them).

If i charged by the hour I'd be a millionaire by now lol.

-CNS

The gym I am at has some serious trainers, two retired IFBB guys, a trainer that works with many movie stars and a Harvard trained Dr. The advise/information I find here is better and free. Just wanted to a say thanks.

[SS-MuscleCar]

Well here goes, feel free to rip it apart.

Meal 1: Shake w/ 2 tbsp flax

Meal 2: 4 oz. Chicken Breast, 2 cups Broccoli

Meal 3: 1 can tuna, 2 100% whole wheat breads, 1 banana

Workout

Meal 4: 4 oz. Chicken Breast, 2 cups Broccoli,

Meal 5: 4 oz. Chicken Breast, 2 cups Broccoli, 1/2 cup Brown Rice

Meal 6: Shake w/ 2 tbsp Flax

I am not quite sure how you get all the grams of protein, carbs and fat. That is 1 of my biggest problems here. I am not on any juice right now. Everything I have read says that I need a good diet before any of that stuff enters my mind. Thats what I am trying to do. Please feel free to make any suggestions. Thanks!!!

[AandF6969]

Well here goes, feel free to rip it apart.

Meal 1: Shake w/ 2 tbsp flax

Meal 2: 4 oz. Chicken Breast, 2 cups Broccoli

Meal 3: 1 can tuna, 2 100% whole wheat breads, 1 banana

Workout

Meal 4: 4 oz. Chicken Breast, 2 cups Broccoli,

Meal 5: 4 oz. Chicken Breast, 2 cups Broccoli, 1/2 cup Brown Rice

Meal 6: Shake w/ 2 tbsp Flax

I am not quite sure how you get all the grams of protein, carbs and fat. That is 1 of my biggest problems here. I am not on any juice right now. Everything I have read says that I need a good diet before any of that stuff enters my mind. Thats what I am trying to do. Please feel free to make any suggestions. Thanks!!!

1) You should total up protein/fat/carbohydrate counts for each meal. Calorieking.com or fitday.com
2) Find your maintenance level of calories (BMR). Google BMR calculator, remember to multiply by an activity factor.

Just taking a quick look, you have 70g carbs in one meal preworkout... quite a bit for one meal in my opinion. You might want to cut that in half, and put the other half postworkout in a PWO shake. I hate having protein shakes in the morning, I like egg whites. Also whey isn't the best option for right before bed because it is digested so quickly. Does 2tbsb flax have like 28g fat in it or something?

[200byjune]

meal 1 i would go with a pro carb meal

[SS-MuscleCar]

I forgot to say that I based this diet on the cutting sticky that "No One Knows" sent me.

[200byjune]

meal 1 in that link is a pro carb and you have a pro fat i would change to pro carb

[SS-MuscleCar]

Whats an activity factor?

[AandF6969]

Whats an activity factor?

Well when you get your BMR based on your height, weight and gender, it is an estimate of the total number of calories you burn breathing and keeping your body warm, if you were just laying around all day. You burn calories lifting, walking around, moving, etc. so that is what the activity factor estimates.

[SS-MuscleCar]

Would you cut out the 2 breads or just the banana, or maybe 1 bread?

[SS-MuscleCar]

The flax says 1 teaspoon has 5 g fat

[AandF6969]

The flax says 1 teaspoon has 5 g fat

1 tsp and 1 tbsp are 2 different things. 1 tbsp has 14g fat.

I'd cut the banana, and make it 30g carbs from maltodextrin postworkout with whey protein.

[SS-MuscleCar]

So the tuna and the 2 breads are ok before and then after I get done working out go with maltodextrin and whey right?

[AandF6969]

So the tuna and the 2 breads are ok before and then after I get done working out go with maltodextrin and whey right?

looks pretty good to me

[SS-MuscleCar]

If the shake digests too quickly before bedtime then what would be a good meal or snack in place of it?

[AandF6969]

Tuna, chicken, casein protein, egg whites with a yolk... i usually go 40g protein and 10g fat from whatever source I choose. Lots of people use steak but I prefer flax seed oil for the fat source because it has ALA and 0mega fats in it.

[SS-MuscleCar]

How about a chicken breast and some all natural p.b. before bed?

[AandF6969]

How about a chicken breast and some all natural p.b. before bed?

Sounds great... just make sure you dont overload on the PB. A tbsp is less than you think

[SS-MuscleCar]

I was thinking along the lines of 2 tbsp.

[SS-MuscleCar]

Just wanted to say thank you AandF. I sure do appreciate the advise.

[SS-MuscleCar]

That one member 200byjune said that I have a pro/fat meal for my first meal. He said he would change that to a pro/carb meal for my first meal. What do you think about that?

[AandF6969]

You really need to get your BMR though because your calories have to be in a specific range for optimal weight loss... too low and you can slow your metabolism down and/or start losing muscle.

[SS-MuscleCar]

I will look it up right now.

[SS-MuscleCar]

It says my BMR is 2075.

[AandF6969]

It says my BMR is 2075.

Did you multiply by activity factor?

[SS-MuscleCar]

no i didnt. sorry

[SS-MuscleCar]

ok I multiplied 2075 times 1.55 and came up with 3216. Does that mean in order to lose weight I have to consume at least 3216 calories per day? Or less calories?

[AandF6969]

Alright you should eat somewhere between 500-800 less than that... so try maybe 2300-2400 calories per day

I'd keep protein at 1.5xbodyweight = about 300g = 1200 calories, so 50g protein at a meal.

Fats and carbs you'll have to mess around with. Maybe start w/ 150g carbs = 600 calories

that leaves about 500 calories left from fat, which is 55g

Depends how carb sensitive you are and things like that... these are just estimates based on my personal opinion.

[SS-MuscleCar]

Well you got any suggestions. I am not really sure how to come up with how many I am eating right now?

[AandF6969]

Well you got any suggestions. I am not really sure how to come up with how many I am eating right now?

www.fitday.com

www.calorieking.com

or you can do it the old fashioned way and read the packages.

[200byjune]

^^^yup if your not liking that diet you may be carb sensative so just lower the carbs and up the fat. good luck