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  1. #1
    TheArtist's Avatar
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    Question New diet, need suggestions

    My stats
    24
    6'2"
    225lbs
    bf% 15-16

    i'm attempting to get as lean as i can before july 12th.

    ok, here's a diet i came up with, please pick it apart as necessary
    key=Protein/carbs/fats/calories

    Meal#1
    6 egg whites... 30/0/0/102
    1/2 cup oats... 5/27/3/150
    total... 35/27/3/252

    Meal#2
    2 can tuna... 50/2/2/300
    1/2 cup oats... 5/27/3/150
    total... 55/29/5/450

    PWO
    6 egg whites... 30/0/0/102
    1/2 cup ff cottage cheese... 14/7/0/90
    1/2 cup oats... 5/27/3/150
    total... 49/34/3/342


    Meal#3
    2 can tuna... 50/2/2/300
    1/2 cup oats... 5/27/3/150
    total... 55/29/5/450


    Meal#4
    6oz. Chicken breast... 33/0/5/180
    200g sweet potato... 4/41/0/180
    total... 37/41/5/360

    Meal#5
    2 can tuna... 50/2/2/300
    1/2 cup oats... 5/27/3/150
    total... 55/29/5/450

    Meal#6
    1/2cup cottage cheese... 13/4/5/120
    1 scoop whey... 30/2/1/140
    2tbsp PB... 7/6/16/180
    total... 50/11/21/370

    Total for the day... 336/200/47/2674
    on Non lifting days... 287/166/44/2332

    Thank you 200byjune for catching my stellar mathematic abilities... lol

    According to the fitness calculator i found at the top of the page i require:
    342g carbs
    256g pro
    114g fat
    3413 cals.

    now, THAT being said... how am i looking ?
    Last edited by TheArtist; 05-10-2008 at 05:28 PM. Reason: i can't do simple math....

  2. #2
    200byjune's Avatar
    200byjune is offline Senior Member
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    your caleries are off!!!50g protien isnt 100 cals lol

  3. #3
    200byjune's Avatar
    200byjune is offline Senior Member
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    your diet is fine you just added everythig up wrong

  4. #4
    200byjune's Avatar
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    your total for the day is 2567 cals

  5. #5
    smokethedays's Avatar
    smokethedays is offline Veni, Vedi, Vici.
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    Quote Originally Posted by TheArtist View Post
    My stats
    24
    6'2"
    225lbs
    bf% 15-16

    i'm attempting to get as lean as i can before july 12th.

    ok, here's a diet i came up with, please pick it apart as necessary
    key=Protein/carbs/fats/calories

    Meal#1
    6 egg whites... 30/0/0/102
    1/2 cup oats... 5/27/3/150
    Add some whey and BCAA up to 25 grams protein
    too little oats, make it a cup
    total... 35/27/3/252

    Meal#2
    2 can tuna... 50/2/2/100
    1/2 cup oats... 5/27/3/150
    increase the oats to 1 cup
    total... 55/29/5/250

    PWO
    6 egg whites... 30/0/0/102
    1/2 cup ff cottage cheese... 14/7/0/90
    1/2 cup oats... 5/27/3/150
    replace the cottage cheese with 2 more egg whites
    and 1 scoop whey and BCAA
    total... 49/34/3/342


    Meal#3
    2 can tuna... 50/2/2/100
    1/2 cup oats... 5/27/3/150
    increase the oats to 1 cup
    total... 55/29/5/250


    Meal#4
    6oz. Chicken breast... 33/0/5/180
    200g sweet potato... 4/41/0/180
    Add BCAA
    total... 37/41/5/360

    Meal#5
    2 can tuna... 50/2/2/100
    1/2 cup oats... 5/27/3/150
    increase the oats to 1 cup
    total... 55/29/5/250

    Meal#6
    1/2cup cottage cheese... 13/4/5/120
    1 scoop whey... 30/2/1/140
    2tbsp PB... 7/6/16/180
    no dairy again, make that 6 oz chicken breast
    total... 50/11/21/370

    Total for the day... 336/200/47/2074
    on Non lifting days... 287/166/44/1732
    (i changed this up in a hurry so i may have miscalculated some things)

    According to the fitness calculator i found at the top of the page i require:
    342g carbs
    256g pro
    114g fat
    3413 cals.

    that being said, i'm obviously not eating enough calories. what should i modify?
    You should add at least another meal and drop the interval between meals to 2.5hrs
    I also don't see a post work out meal plan!!!
    read the bold. on a similar diet i dropped 5% BF in 6 weeks and packed on about 15 lbs LEAN muscle on 400mg/week Test.
    Just increase your work out intensity, cardio 4-5 times/week

  6. #6
    TheArtist's Avatar
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    Quote Originally Posted by 200byjune View Post
    your diet is fine you just added everythig up wrong
    yeah, i was in a hurry or i was gonna be late for work, thanks for the input!

  7. #7
    TheArtist's Avatar
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    Quote Originally Posted by smokethedays View Post
    You should add at least another meal and drop the interval between meals to 2.5hrs
    I also don't see a post work out meal plan!!!
    read the bold. on a similar diet i dropped 5% BF in 6 weeks and packed on about 15 lbs LEAN muscle on 400mg/week Test.
    Just increase your work out intensity, cardio 4-5 times/week

    my PWO is a meal, as i don't particularly like whey, it gives me terrible gas.... and i train at my house, so as soon as i'm finished, i just cook up some eggs and slam some oats and fat free cottage cheese.

    and as far as adding another meal, i just don't have enough time in the day. I work 2nd shift, I start at 5pm and i don't get home 'til midnight, i usually start eating around 10-10:30 in the AM. (BTW, i eat two meals while at work.)
    thank you for the suggestions.
    Last edited by TheArtist; 05-10-2008 at 05:30 PM.

  8. #8
    Narkissos's Avatar
    Narkissos is offline AR-Hall of Famer ~Diet Guru~
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    Quote Originally Posted by TheArtist View Post
    My stats
    24
    6'2"
    225lbs
    bf% 15-16

    i'm attempting to get as lean as i can before july 12th.

    ok, here's a diet i came up with, please pick it apart as necessary
    key=Protein/carbs/fats/calories

    Meal#1
    6 egg whites... 30/0/0/102
    1/2 cup oats... 5/27/3/150
    total... 35/27/3/252

    Meal#2
    2 can tuna... 50/2/2/300
    1/2 cup oats... 5/27/3/150
    total... 55/29/5/450

    PWO
    6 egg whites... 30/0/0/102
    1/2 cup ff cottage cheese... 14/7/0/90
    1/2 cup oats... 5/27/3/150
    total... 49/34/3/342


    Meal#3
    2 can tuna... 50/2/2/300
    1/2 cup oats... 5/27/3/150
    total... 55/29/5/450


    Meal#4
    6oz. Chicken breast... 33/0/5/180
    200g sweet potato... 4/41/0/180
    total... 37/41/5/360

    Meal#5
    2 can tuna... 50/2/2/300
    1/2 cup oats... 5/27/3/150
    total... 55/29/5/450

    Meal#6
    1/2cup cottage cheese... 13/4/5/120
    1 scoop whey... 30/2/1/140
    2tbsp PB... 7/6/16/180
    total... 50/11/21/370

    Total for the day... 336/200/47/2674
    on Non lifting days... 287/166/44/2332

    Thank you 200byjune for catching my stellar mathematic abilities... lol

    According to the fitness calculator i found at the top of the page i require:
    342g carbs
    256g pro
    114g fat
    3413 cals.

    now, THAT being said... how am i looking ?


    http://forums.steroid.com/showpost.p...&postcount=178

    -CNS

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