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  1. #1
    cshibbyr's Avatar
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    Cutting diet need help.

    Stats:
    22
    6,2
    205-210lbs
    approx. 16-17% bf

    Can't seem to get things together, on the right track, just need input.


    9:15 am - cardo/workout

    11:30 am - POW meal
    2.5 scoops Whey - 300 cals 2.5g fat 60g pro 7.5g carb
    .5 cup oats - 150 cals 2.5g fat 6g pro 27g carb
    1 teasp. flax oil - 45 cals 5g fat

    TOTAL - 495 cals 10g fat 66g pro 34.5g carb

    1:00 pm -
    8 egg whites - 136 cals .8g fat 28.8g pro 1.6g carb
    1 pouch pink salmon - 90 cals 3g fat 15g pro 0g carb
    4-6 oz sweet potato - 103/162 cals .2/.3g fat 2.3/3.6g pro 23.6/37.3g carb

    TOTAL - 329/388 cals 7/7.1g fat 46.1/47.4g pro 25.2/38.9g carb

    2:30 pm -
    1 cup lettuce - 8 cals .1g fat .5g pro 1.6g carb
    1 cup spinich - 7 cals .1g fat .9g pro 1.1g carb
    1 cup broccoli - 31 cals .3g fat 2.6g pro 6g carb
    4 oz chicken breast - 110 cals 1.5g fat 24g pro 0g carb
    .5 cup brown rice - 150 cals 1g fat 4g pro 33g carb

    TOTAL - 306 cals 3g fat 32g pro 41.7g carb

    5:15 pm - work break
    1 cup lettuce - 8 cals .1g fat .5g pro 1.6g carb
    1 cup spinich - 7 cals .1g fat .9g pro 1.1g carb
    4 oz chicken breast - 110 cals 1.5g fat 24g pro 0g carb
    .5 cup brown rice - 150 cals 1g fat 4g pro 33g carb

    TOTAL - 275 cals 2.7g fat 29.4g pro 35.7g carb

    7:30 pm - work break
    2 tbps Natural PB - 180 cals 16g fat 7g pro 6g carb
    1/4 cup almonds - 160 cals 14g fat 6g pro 6g carb

    TOTAL - 340 cals 30g fat 13g pro 12g carb

    9:20 pm - work break
    1 scoop whey - 120 cals 1g fat 24g pro 3g carb
    1/4 cup almonds - 160 cals 14g fat 6g pro 6g carb
    1 teasp. flax oil - 45 cals 5g fat

    TOTAL - 325 cals 20g fat 30g pro 9g carb

    11:30 pm - approx. 1.5 hours before bed
    .5 cup ff cottage cheese - 80 cals 0g fat 15g pro 5g carb
    .5 cup oats - 150 cals 2.5g fat 6g pro 27g carb

    TOTAL - 230 cals 2.5g fat 21g pro 32g carb

    GRAND TOTAL - 2300/2359 cals 75.2/75.3g fat 237.5/238.8g pro 190.1/203.8g carb

    Need way more cals, less fat, 2x protein, more carbs
    Last edited by cshibbyr; 11-30-2008 at 01:19 AM.

  2. #2
    fit4ever180's Avatar
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    [QUOTE=cshibbyr;4316712]Stats:
    22
    6,2
    205-210lbs
    approx. 16-17% bf

    Can't seem to get things together, on the right track, just need input.


    9:15 am - cardo/workouthave a scoop of whey before your workout immediately upon waking

    11:30 am - POW meal
    2.5 scoops Whey - 300 cals 2.5g fat 60g pro 7.5g carbdrop it to just scoops of whey, add in 6-8 egg whites, bump up to 1 cup of oats or 200g of sweet potato, lose the flax oil
    .5 cup oats - 150 cals 2.5g fat 6g pro 27g carb
    1 teasp. flax oil - 45 cals 5g fat

    TOTAL - 495 cals 10g fat 66g pro 34.5g carb

    1:00 pm -
    8 egg whites - 136 cals .8g fat 28.8g pro 1.6g carb
    1 pouch pink salmon - 90 cals 3g fat 15g pro 0g carb
    4-6 oz sweet potato - 103/162 cals .2/.3g fat 2.3/3.6g pro 23.6/37.3g carbdrop the sweet potato, add a tbs. extra virgin olive oil

    TOTAL - 329/388 cals 7/7.1g fat 46.1/47.4g pro 25.2/38.9g carb

    2:30 pm -
    1 cup lettuce - 8 cals .1g fat .5g pro 1.6g carb
    1 cup spinich - 7 cals .1g fat .9g pro 1.1g carb
    1 cup broccoli - 31 cals .3g fat 2.6g pro 6g carb
    4 oz chicken breast - 110 cals 1.5g fat 24g pro 0g carb
    .5 cup brown rice - 150 cals 1g fat 4g pro 33g carbdrop the rice, add 2 more ounces of chicken and 1 tbs. extra irgin olive oil

    TOTAL - 306 cals 3g fat 32g pro 41.7g carb

    5:15 pm - work break
    1 cup lettuce - 8 cals .1g fat .5g pro 1.6g carb
    1 cup spinich - 7 cals .1g fat .9g pro 1.1g carb
    4 oz chicken breast - 110 cals 1.5g fat 24g pro 0g carb
    .5 cup brown rice - 150 cals 1g fat 4g pro 33g carb

    TOTAL - 275 cals 2.7g fat 29.4g pro 35.7g carbdrop the rice, add in 4 oz. chicken and 1 tbs. extra virgin olive oil

    7:30 pm - work break
    2 tbps Natural PB - 180 cals 16g fat 7g pro 6g carb
    1/4 cup almonds - 160 cals 14g fat 6g pro 6g carb
    have 30g protein from a whole protein source here

    TOTAL - 340 cals 30g fat 13g pro 12g carb

    9:20 pm - work break
    1 scoop whey - 120 cals 1g fat 24g pro 3g carbhave 30g protein from a whole protein source here
    1/4 cup almonds - 160 cals 14g fat 6g pro 6g carb
    1 teasp. flax oil - 45 cals 5g fat

    TOTAL - 325 cals 20g fat 30g pro 9g carb

    11:30 pm - approx. 1.5 hours before bed
    .5 cup ff cottage cheese - 80 cals 0g fat 15g pro 5g carb
    .5 cup oats - 150 cals 2.5g fat 6g pro 27g carbdrop the oats, add 1 tbs. extra virgin olive oil or natural pb, add another .5-1 cup og cottage cheese

    TOTAL - 230 cals 2.5g fat 21g pro 32g carb

    GRAND TOTAL - 2300/2359 cals 75.2/75.3g fat 237.5/238.8g pro 190.1/203.8g carb
    QUOTE]


    Using the Harris-Benedict formula, I measured your caloric maintenance at 3177 calorie, so you should shoot for a number about 300-500 calories ess than that per day... You may want to look into a carb cycling or keto diet as well...
    Last edited by fit4ever180; 12-01-2008 at 10:25 PM.

  3. #3
    cshibbyr's Avatar
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    Quote Originally Posted by fit4ever180 View Post
    Using the Harris-Benedict formula, I measured your caloric maintenance at 3177 calorie, so you should shoot for a number about 300-500 calories ess than that per day... You may want to look into a carb cycling or keto diet as well...
    You took alot of the carbs out. How many carbs should I have in this daily diet? And do I have to much fat?

  4. #4
    cshibbyr's Avatar
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    New plan, hows this? Still to much fat? most of it is ECA. 755 cals from caloric maintenance this ok?

    9:15 am - 1 scoop whey - 120 cals 1g fat 24g pro 3g carb - cardo/workout

    11:30 am - POW meal
    1.5 scoops Whey - 180 cals 1.5g fat 36g pro 4.5g carb
    1 cup oats - 300 cals 5g fat 12g pro 54g carb
    1 teasp. falx oil 45 cals 5g fat

    TOTAL - 525 cals 11.5g fat 48g pro 58.5g carb

    1:30 pm -
    8 egg whites - 136 cals .8g fat 28.8g pro 1.6g carb
    1 pouch pink salmon - 90 cals 3g fat 15g pro 0g carb
    1 tbsp. virgin olive oil - 120 cals 14g fat 0g pro 0g carb

    TOTAL - 346 cals 17.8g fat 43.8g pro 1.6g carb

    5:15 pm - work break
    1 cup lettuce - 8 cals .1g fat .5g pro 1.6g carb
    1 cup spinich - 7 cals .1g fat .9g pro 1.1g carb
    1 cup broccoli - 31 cals .3g fat 2.6g pro 6g carb
    6 oz chicken breast - 150 cals 2.3g fat 34.5g pro 0g carb
    6 oz sweet potato - 162 cals .3g fat 3.6g pro 37.3g carb
    1 tbsp. virgin olive oil - 120 cals 14g fat 0g pro 0g carb

    TOTAL - 316 cals 17.1g fat 42.1g pro 46g carb

    7:30 pm - work break
    1 cup lettuce - 8 cals .1g fat .5g pro 1.6g carb
    1 cup spinich - 7 cals .1g fat .9g pro 1.1g carb
    8 oz chicken breast - 220 cals 3g fat 48g pro 0g carb
    1 tbsp. virgin olive oil - 120 cals 14g fat 0g pro 0g carb

    TOTAL - 355 cals 17.2g fat 64.7g pro 1.7g carb

    9:20 pm - work break
    12 oz can tuna - 300 cals 2.5g fat 65g pro 0g carb
    1 tbsp. virgin olive oil - 120 cals 14g fat 0g pro 0g carb

    TOTAL - 420 cals 16.5g fat 65g pro 0g carb

    11:30 pm - approx. 1.5 hours before bed
    1 cup ff cottage cheese - 160 cals 0g fat 30g pro 10g carb
    2 tbsp. natural PB - 180cals 16g fat 7g pro 6g carb

    TOTAL - 340 cals 16g fat 37g pro 16g carb

    GRAND TOTAL - 2422 cals 97.1g fat 324.4g pro 126.8g carb

  5. #5
    FireGuy's Avatar
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    Quote Originally Posted by fit4ever180 View Post
    Using the Harris-Benedict formula, I measured your caloric maintenance at 3177 calorie, so you should shoot for a number about 300-500 calories ess than that per day... You may want to look into a carb cycling or keto diet as well...
    In the comment section of the diet you took out nearly 100 grams of quality carbs (about 50% of them) then yet at the bottom you wrote "more carbs" on things his diet needed. Maybe you can clarify??

  6. #6
    FireGuy's Avatar
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    Below is are the comments I was referring to.



    Originally Posted by cshibbyr
    Stats:
    22
    6,2
    205-210lbs
    approx. 16-17% bf

    Can't seem to get things together, on the right track, just need input.


    9:15 am - cardo/workouthave a scoop of whey before your workout immediately upon waking

    11:30 am - POW meal
    2.5 scoops Whey - 300 cals 2.5g fat 60g pro 7.5g carbdrop it to just scoops of whey, add in 6-8 egg whites, bump up to 1 cup of oats or 200g of sweet potato, lose the flax oil
    .5 cup oats - 150 cals 2.5g fat 6g pro 27g carb
    1 teasp. flax oil - 45 cals 5g fat

    TOTAL - 495 cals 10g fat 66g pro 34.5g carb

    1:00 pm -
    8 egg whites - 136 cals .8g fat 28.8g pro 1.6g carb
    1 pouch pink salmon - 90 cals 3g fat 15g pro 0g carb
    4-6 oz sweet potato - 103/162 cals .2/.3g fat 2.3/3.6g pro 23.6/37.3g carbdrop the sweet potato, add a tbs. extra virgin olive oil

    TOTAL - 329/388 cals 7/7.1g fat 46.1/47.4g pro 25.2/38.9g carb

    2:30 pm -
    1 cup lettuce - 8 cals .1g fat .5g pro 1.6g carb
    1 cup spinich - 7 cals .1g fat .9g pro 1.1g carb
    1 cup broccoli - 31 cals .3g fat 2.6g pro 6g carb
    4 oz chicken breast - 110 cals 1.5g fat 24g pro 0g carb
    .5 cup brown rice - 150 cals 1g fat 4g pro 33g carbdrop the rice, add 2 more ounces of chicken and 1 tbs. extra irgin olive oil

    TOTAL - 306 cals 3g fat 32g pro 41.7g carb

    5:15 pm - work break
    1 cup lettuce - 8 cals .1g fat .5g pro 1.6g carb
    1 cup spinich - 7 cals .1g fat .9g pro 1.1g carb
    4 oz chicken breast - 110 cals 1.5g fat 24g pro 0g carb
    .5 cup brown rice - 150 cals 1g fat 4g pro 33g carb

    TOTAL - 275 cals 2.7g fat 29.4g pro 35.7g carbdrop the rice, add in 4 oz. chicken and 1 tbs. extra virgin olive oil

    7:30 pm - work break
    2 tbps Natural PB - 180 cals 16g fat 7g pro 6g carb
    1/4 cup almonds - 160 cals 14g fat 6g pro 6g carb
    have 30g protein from a whole protein source here

    TOTAL - 340 cals 30g fat 13g pro 12g carb

    9:20 pm - work break
    1 scoop whey - 120 cals 1g fat 24g pro 3g carbhave 30g protein from a whole protein source here
    1/4 cup almonds - 160 cals 14g fat 6g pro 6g carb
    1 teasp. flax oil - 45 cals 5g fat

    TOTAL - 325 cals 20g fat 30g pro 9g carb

    11:30 pm - approx. 1.5 hours before bed
    .5 cup ff cottage cheese - 80 cals 0g fat 15g pro 5g carb
    .5 cup oats - 150 cals 2.5g fat 6g pro 27g carbdrop the oats, add 1 tbs. extra virgin olive oil or natural pb, add another .5-1 cup og cottage cheese

    TOTAL - 230 cals 2.5g fat 21g pro 32g carb

    GRAND TOTAL - 2300/2359 cals 75.2/75.3g fat 237.5/238.8g pro 190.1/203.8g carb

    Need way more cals, less fat, 2x protein, more carbs

  7. #7
    cshibbyr's Avatar
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    Quote Originally Posted by FireGuy1 View Post
    In the comment section of the diet you took out nearly 100 grams of quality carbs (about 50% of them) then yet at the bottom you wrote "more carbs" on things his diet needed. Maybe you can clarify??
    I meant for that to be a question. I'm still learing about dieting so what I wanted to know is on average how many carbs do I need while cutting. Not carb cycling, I will be eating this everyday for now. I modified the first diet based on fitforever180 's help.

  8. #8
    FireGuy's Avatar
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    Fit180 made the comments on your diet, I am wondering why he wrote you needed more carbs when he was the one who pulled most of them on his diet suggestions to you.

  9. #9
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    That line about "more carbs" was in the ops original post... I just forgot to delete it out... I was not the one who wrote in the diet initially although it's my bad for leaving in my comments.... Hope this clears things up and I will edit my post...

    To the op, if you are planning on running this diet for a long period of time (multiple months), I gaurantee you will need refeed days where you will want to up your carbs to 300-400... That is why is why I suggested you look into carb cycling or keto... In my opinion, they are easier to maintain than staying on a constant diet, but this is just my opinion...
    Last edited by fit4ever180; 12-01-2008 at 10:24 PM.

  10. #10
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    Quote Originally Posted by cshibbyr View Post
    New plan, hows this? Still to much fat? most of it is ECA. 755 cals from caloric maintenance this ok?

    9:15 am - 1 scoop whey - 120 cals 1g fat 24g pro 3g carb - cardo/workout

    11:30 am - POW meal
    1.5 scoops Whey - 180 cals 1.5g fat 36g pro 4.5g carb
    1 cup oats - 300 cals 5g fat 12g pro 54g carb
    1 teasp. falx oil 45 cals 5g fat

    TOTAL - 525 cals 11.5g fat 48g pro 58.5g carb

    1:30 pm -
    8 egg whites - 136 cals .8g fat 28.8g pro 1.6g carb
    1 pouch pink salmon - 90 cals 3g fat 15g pro 0g carb
    1 tbsp. virgin olive oil - 120 cals 14g fat 0g pro 0g carb

    TOTAL - 346 cals 17.8g fat 43.8g pro 1.6g carbCan you not eat any sooner due to work? The gap between meals is too great...

    5:15 pm - work break
    1 cup lettuce - 8 cals .1g fat .5g pro 1.6g carb
    1 cup spinich - 7 cals .1g fat .9g pro 1.1g carb
    1 cup broccoli - 31 cals .3g fat 2.6g pro 6g carb
    6 oz chicken breast - 150 cals 2.3g fat 34.5g pro 0g carbadd another 3 oz. chicken
    6 oz sweet potato - 162 cals .3g fat 3.6g pro 37.3g carb
    1 tbsp. virgin olive oil - 120 cals 14g fat 0g pro 0g carb

    TOTAL - 316 cals 17.1g fat 42.1g pro 46g carb

    7:30 pm - work break
    1 cup lettuce - 8 cals .1g fat .5g pro 1.6g carb
    1 cup spinich - 7 cals .1g fat .9g pro 1.1g carb
    8 oz chicken breast - 220 cals 3g fat 48g pro 0g carb
    1 tbsp. virgin olive oil - 120 cals 14g fat 0g pro 0g carb

    TOTAL - 355 cals 17.2g fat 64.7g pro 1.7g carb

    9:20 pm - work break
    12 oz can tuna - 300 cals 2.5g fat 65g pro 0g carb
    1 tbsp. virgin olive oil - 120 cals 14g fat 0g pro 0g carb

    TOTAL - 420 cals 16.5g fat 65g pro 0g carb

    11:30 pm - approx. 1.5 hours before bed
    1 cup ff cottage cheese - 160 cals 0g fat 30g pro 10g carb
    2 tbsp. natural PB - 180cals 16g fat 7g pro 6g carb

    TOTAL - 340 cals 16g fat 37g pro 16g carb

    GRAND TOTAL - 2422 cals 97.1g fat 324.4g pro 126.8g carb

    I think it looks pretty good... I don't think the fat is too high because it makes up for having so few carbs... I personally prefer higher fats when carbs are restricted, but you may need to increase carbs as you feel necessary. I never go more than 300 calories into deficit, but that's just me... If you feel like your body can handle being 700+ calories deficient, then it's really up to you although I would not recommend it.

  11. #11
    FireGuy's Avatar
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    Quote Originally Posted by fit4ever180 View Post
    That line about "more carbs" was in the ops original post... I just forgot to delete it out... I was not the one who wrote in the diet initially although it's my bad for leaving in my comments.... Hope this clears things up and I will edit my post...

    To the op, if you are planning on running this diet for a long period of time (multiple months), I gaurantee you will need refeed days where you will want to up your carbs to 300-400... That is why is why I suggested you look into carb cycling or keto... In my opinion, they are easier to maintain than staying on a constant diet, but this is just my opinion...
    Gotcha, thanks for the clarification.

  12. #12
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    Quote Originally Posted by FireGuy1 View Post
    Gotcha, thanks for the clarification.
    Sorry for the screw up guys... Thanks for checking up on me

  13. #13
    cshibbyr's Avatar
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    Quote Originally Posted by fit4ever180 View Post
    I think it looks pretty good... I don't think the fat is too high because it makes up for having so few carbs... I personally prefer higher fats when carbs are restricted, but you may need to increase carbs as you feel necessary. I never go more than 300 calories into deficit, but that's just me... If you feel like your body can handle being 700+ calories deficient, then it's really up to you although I would not recommend it.
    Eating that much food is hard for me. It may not look like a lot but when I get it prepared its way more than Im used to eating. I still havent finished everything in 1 day yet.

    Another question. I know I shoud suck it up but would it be ok for me to add honey/spenda to my oats, ff dressing to my salad, and lowfat mayo to my tuna, otherwise I have a hard time finishing them because they are so dry and tasteless.

  14. #14
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    Quote Originally Posted by cshibbyr View Post
    Eating that much food is hard for me. It may not look like a lot but when I get it prepared its way more than Im used to eating. I still havent finished everything in 1 day yet.

    Another question. I know I shoud suck it up but would it be ok for me to add honey/spenda to my oats, ff dressing to my salad, and lowfat mayo to my tuna, otherwise I have a hard time finishing them because they are so dry and tasteless.
    You've got to force yourself to eat! You will feel bloated for the first 2 weeks or so, but it will subside... Look into digestive enzymes.. They help me alot with the bloated feeling... I would not add the honey unless you want some PWO because it's a simple sugar and will cause a more dramatic insulin spike... splenda is okay... add some cinnamon as well... no calories and it helps promote a stable nitrogen balance in the blood... ff dressing is alright although there are better alternatives... this is the link to a dressing that I make... If you leave out the evoo, it has 0 calories... http://forums.steroid.com/showthread.php?t=366077... also contact BIGTEXAN for some other great tasting healthy dressing recipes... I would avoid the mayo and use mustard if you feel you need something in the tuna.. also, don't drain the water... it goes down easier...

  15. #15
    M302_Imola's Avatar
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    Quote Originally Posted by fit4ever180 View Post
    also, don't drain the water... it goes down easier...
    I see what you're saying Fit but wouldn't this increase the sodium content? I don't know about you but I try to keep my sodium levels relatively low. I feel like when I drain every last ounce of water out of the tuna that I am hopefully reducing the sodium content. Just wondering if you monitor sodium?

  16. #16
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    Quote Originally Posted by M302_Imola View Post
    I see what you're saying Fit but wouldn't this increase the sodium content? I don't know about you but I try to keep my sodium levels relatively low. I feel like when I drain every last ounce of water out of the tuna that I am hopefully reducing the sodium content. Just wondering if you monitor sodium?
    Yes this does increase the sodium content, however, if you want to decrease the sodium, drain the can and rinse the tuna with normal water and leave some of that water in the can... Then it still goes down easier... I don't really monitor sodium unless I'm prepping for a comp.... The only thing I add any kind of seasoning salt to is steak, so my sodium intake is pretty low anyways...
    Last edited by fit4ever180; 12-04-2008 at 12:06 AM.

  17. #17
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    Quote Originally Posted by fit4ever180 View Post
    Yes this does increase the sodium content, however, if you want to decrease the sodium, drain the can and rinse the tuna with normal water and leave some of that water in the can
    Great tip!

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