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  1. #1
    Tambit24's Avatar
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    started my diet today

    Lil info about me. 28y/o, 6'ish, 227ish. Been half assin the diet for the past month and now I'm going balls to the wall. Think I'm around 21% BF, but not sure. I'll get some pics up cause I want others opinions. Today kinda sucked. Almost didn't get all of breakfest down and the tuna was really hard to get down. Also, forgot my flax and BP, so meal 3 was the same as meal 6 minus the rice. No PW meal, went right to meal 6 and I'm skipping meal 7, but aside from that....... Tryin to cut up.


    6:00 am
    8 Jumbo Egg Whites w/1 yolk...193 cal...5g fat...0g carb...34g protein
    1/2 Cup Oatmeal.......140 cal...2.5g fat...26g carb...5g protein
    1 multi vitamin
    1000mg Vitamin C
    1 ECA
    total....333 cals...7.5 fat...26carbs...39 pro

    9:30 am
    2 can of light tuna.....300cal...0g fat...0g carb...70g protein
    2 cups green beans.......60 cal......0g fat....8g carb...4g protein
    total...360cals...0fat...8carbs...74 pro

    1:00 pm
    4.8 oz chicken breast...140 cal...1.5 fat...3 carbs...26 pro
    8 flax oil caps.....80 cal......8g fat....0g carb...0g protein
    2 tbsp Natty Peanut Butter....200cal....16 fat...6carb...9pro
    total...420cals....25.5 fats....9 carbs....35 pro

    4:00 pm
    2 scoops On whey....240 cals....2 fat... 6 carbs....48pro
    1 cup of broc or green beans...30 cal....0 fat.... 4 carbs... 2pro
    1 cup of brown rice...210cal... 5fat...40carbs...5pro
    5g glutamine
    1000mg vitamin C
    1 ECA (Original ECA)
    3 Creatine pills (Tokkyo)
    total...480 cals....7fats....46 carbs....55 pro

    5:00 pm Workout

    6:00 pm PWO
    2 scoops On whey....240 cals....2 fat... 6 carbs....48pro
    40g Waxy Maize...160....0 fat....38 carb...0 pro
    20 g dextrose....150 cals....0 fat....40 carbs...0 pro
    5 g glutamie
    total....550cals....2 fat...78 carbs... 48 pro


    7:00 pm
    4.8 oz chicken.....140 cal...1.5 fat...3 carbs...26 pro
    2 cup of green beans(or broccoli).....60 cal......0g fat....8g carb...4g protein
    1/2 cup of brown rice...105cal... 2.5fat...20carbs...2.5pro
    total...305 cals....7.5 fats...29.5 carbs....32.5 pro

    9:30/10:00pm
    4.8 oz chicken...140 cal...1.5 fat...3 carbs...26 pro
    2 cup of green beans(or broccoli)...60 cal...0g fat...8g carb...4g protein
    total...200cals...1.5fat...11 carb...30pro

    daily total....2648cals....51....207.5carbs...313.5pro


    What you all think???

  2. #2
    Tambit24's Avatar
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    and two chocolate ship cookies. Damn my wife. She never bakes till now.

  3. #3
    fit4ever180's Avatar
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    Quote Originally Posted by Tambit24 View Post
    Lil info about me. 28y/o, 6'ish, 227ish. Been half assin the diet for the past month and now I'm going balls to the wall. Think I'm around 21% BF, but not sure. I'll get some pics up cause I want others opinions. Today kinda sucked. Almost didn't get all of breakfest down and the tuna was really hard to get down. Also, forgot my flax and BP, so meal 3 was the same as meal 6 minus the rice. No PW meal, went right to meal 6 and I'm skipping meal 7, but aside from that....... Tryin to cut up.


    6:00 am
    8 Jumbo Egg Whites w/1 yolk...193 cal...5g fat...0g carb...34g protein
    1/2 Cup Oatmeal.......140 cal...2.5g fat...26g carb...5g protein
    1 multi vitamin
    1000mg Vitamin C
    1 ECA
    total....333 cals...7.5 fat...26carbs...39 pro

    9:30 am
    2 can of light tuna.....300cal...0g fat...0g carb...70g protein
    2 cups green beans.......60 cal......0g fat....8g carb...4g protein I would substitute your brown rice in meal 6 into this meal and drop a can of tuna
    total...360cals...0fat...8carbs...74 pro

    1:00 pm
    4.8 oz chicken breast...140 cal...1.5 fat...3 carbs...26 pro
    8 flax oil caps.....80 cal......8g fat....0g carb...0g protein
    2 tbsp Natty Peanut Butter....200cal....16 fat...6carb...9pro
    total...420cals....25.5 fats....9 carbs....35 pro

    4:00 pm
    2 scoops On whey....240 cals....2 fat... 6 carbs....48pro
    1 cup of broc or green beans...30 cal....0 fat.... 4 carbs... 2pro
    1 cup of brown rice...210cal... 5fat...40carbs...5pro
    5g glutamine
    1000mg vitamin C
    1 ECA (Original ECA)
    3 Creatine pills (Tokkyo)
    total...480 cals....7fats....46 carbs....55 pro

    5:00 pm Workout

    6:00 pm PWO
    2 scoops On whey....240 cals....2 fat... 6 carbs....48pro
    40g Waxy Maize...160....0 fat....38 carb...0 pro
    20 g dextrose....150 cals....0 fat....40 carbs...0 pro
    5 g glutamie
    total....550cals....2 fat...78 carbs... 48 pro


    7:00 pm
    4.8 oz chicken.....140 cal...1.5 fat...3 carbs...26 pro
    2 cup of green beans(or broccoli).....60 cal......0g fat....8g carb...4g protein
    1/2 cup of brown rice...105cal... 2.5fat...20carbs...2.5prohave a tbs. of extra virgin olive oil and bump to 7 oz. of chicken
    total...305 cals....7.5 fats...29.5 carbs....32.5 pro

    9:30/10:00pm
    4.8 oz chicken...140 cal...1.5 fat...3 carbs...26 pro
    2 cup of green beans(or broccoli)...60 cal...0g fat...8g carb...4g protein
    total...200cals...1.5fat...11 carb...30pro change this meal to 1 cup ff cottage cheese and 1 tbs. extra virgin olive oil or 1-2 tbs. of natty pb

    daily total....2648cals....51....207.5carbs...313.5pro


    What you all think???

    Using the Harris-Benedict Formula and assuming your bf is 21%, I calculated your BMR at 3135 calories per day at a moderate activity level...

    YOU SHOULD ALWAYS HAVE A PWO MEAL!!!!

    Some of your meals have more than 3 hour gaps between them... You should eat a minimum of every 3 hours, although 2.5 would be even better...

    The amount of calories you're taking in is not bad, but I would probably bump it up 100-200 and just do a little extra cardio if necessary to burn fat...

  4. #4
    fit4ever180's Avatar
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    Quote Originally Posted by Tambit24 View Post
    and two chocolate ship cookies. Damn my wife. She never bakes till now.
    hahaha the holidays are a bitch! I can't even go to my parents house because my mom bakes for 4 days straight for over 60 family members and friends... It's like 2500 cookies every year!

  5. #5
    Tambit24's Avatar
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    1 Tbs OLIVE OIL? Like drink it? All of my chicken is cooked in a wok using EVOO, if that matters at all too. Also, I never skip PWO meal, I just had chicken and rice instead of the shake. I'll try to add some more cals, but I couldn't even eat everything yesterday, so, it might take me a lil bit to get there. Thanks for the input though.

  6. #6
    fit4ever180's Avatar
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    Quote Originally Posted by Tambit24 View Post
    1 Tbs OLIVE OIL? Like drink it? All of my chicken is cooked in a wok using EVOO, if that matters at all too. Also, I never skip PWO meal, I just had chicken and rice instead of the shake. I'll try to add some more cals, but I couldn't even eat everything yesterday, so, it might take me a lil bit to get there. Thanks for the input though.

    Yes, i mean just drink the evoo or just pour it over the meal, but make sure you eat all of it... Cooking in a wok is fine... When you cook your chicken, do you use just enough evoo to coat the pan or excess? Personally, I like to eat instead of drink post workout, although i do usually have a scoop of whey with or on my meal, so i don't see a problem with what you did today. Hope this helps!

  7. #7
    M302_Imola's Avatar
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    FYI, cooking evoo changes it's properties. That's not to say I don't still cook with it (enough to coat the pan) but I don't factor it into my macros. Like fit-4ever said measure it out and drink it. I find that I like to use fish oil in place of the evoo...it has less calories and has many advantages to its' use. Don't forget almonds and natty pb all good sources of efa's.

  8. #8
    fit4ever180's Avatar
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    Quote Originally Posted by M302_Imola View Post
    FYI, cooking evoo changes it's properties. That's not to say I don't still cook with it (enough to coat the pan) but I don't factor it into my macros. Like fit-4ever said measure it out and drink it. I find that I like to use fish oil in place of the evoo...it has less calories and has many advantages to its' use. Don't forget almonds and natty pb all good sources of efa's.
    Yep imola's right.. That's why I was asking if you use just enough to coat the pan or more than that... If you're just coating the pan, the evoo is not a big deal in my opinion, otherwise, you should be counting it...

  9. #9
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    Quote Originally Posted by Tambit24 View Post
    Lil info about me. 28y/o, 6'ish, 227ish. Been half assin the diet for the past month and now I'm going balls to the wall. Think I'm around 21% BF, but not sure. I'll get some pics up cause I want others opinions. Today kinda sucked. Almost didn't get all of breakfest down and the tuna was really hard to get down. Also, forgot my flax and BP, so meal 3 was the same as meal 6 minus the rice. No PW meal, went right to meal 6 and I'm skipping meal 7, but aside from that....... Tryin to cut up.


    6:00 am
    8 Jumbo Egg Whites w/1 yolk...193 cal...5g fat...0g carb...34g protein
    1/2 Cup Oatmeal.......140 cal...2.5g fat...26g carb...5g protein
    1 multi vitamin
    1000mg Vitamin C
    1 ECA
    total....333 cals...7.5 fat...26carbs...39 pro

    9:30 am
    2 can of light tuna.....300cal...0g fat...0g carb...70g protein Too much protein.
    2 cups green beans.......60 cal......0g fat....8g carb...4g protein
    total...360cals...0fat...8carbs...74 pro

    1:00 pm
    4.8 oz chicken breast...140 cal...1.5 fat...3 carbs...26 pro
    8 flax oil caps.....80 cal......8g fat....0g carb...0g protein Not needed, the Peanut butter is enough
    2 tbsp Natty Peanut Butter....200cal....16 fat...6carb...9pro
    total...420cals....25.5 fats....9 carbs....35 pro

    4:00 pm
    2 scoops On whey....240 cals....2 fat... 6 carbs....48pro
    1 cup of broc or green beans...30 cal....0 fat.... 4 carbs... 2pro
    1 cup of brown rice...210cal... 5fat...40carbs...5pro replace this with 1 cup old fashioned oats.
    5g glutamine
    1000mg vitamin C
    1 ECA (Original ECA)
    3 Creatine pills (Tokkyo) Why?!! this will hold a lot of water.
    total...480 cals....7fats....46 carbs....55 pro

    5:00 pm Workout

    6:00 pm PWO
    2 scoops On whey....240 cals....2 fat... 6 carbs....48pro
    40g Waxy Maize...160....0 fat....38 carb...0 pro
    20 g dextrose....150 cals....0 fat....40 carbs...0 pro Drop the dextrose.
    5 g glutamie
    total....550cals....2 fat...78 carbs... 48 pro


    7:00 pm
    4.8 oz chicken.....140 cal...1.5 fat...3 carbs...26 pro
    2 cup of green beans(or broccoli).....60 cal......0g fat....8g carb...4g protein
    1/2 cup of brown rice...105cal... 2.5fat...20carbs...2.5pro
    total...305 cals....7.5 fats...29.5 carbs....32.5 pro

    9:30/10:00pm
    4.8 oz chicken...140 cal...1.5 fat...3 carbs...26 pro
    2 cup of green beans(or broccoli)...60 cal...0g fat...8g carb...4g protein
    total...200cals...1.5fat...11 carb...30pro

    daily total....2648cals....51....207.5carbs...313.5pro


    What you all think???
    In Bold

    good luck

  10. #10
    Tambit24's Avatar
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    just enough to coat the pan with the evoo. Creatine is too help maintain muscle if not gain any. I'm also drinking 1-2 gallons of water a day. Followed the diet pretty well for today with the exceptions of times due to work. I'm just getting out now and gotta go get an x-mas tree before the gym, but I did just finish my preworkout meal and will prob only have chicken, vegs, and fruit (apple/banana) for post workout. I don't really want to add fats for a last meal due to my ability to gain weight pretty easily, but I will look into switching to a slower digesting protein. Thanks for all the input.

  11. #11
    fit4ever180's Avatar
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    imo, you should add fat before carbs later on to help keep your BF down

  12. #12
    Tambit24's Avatar
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    k, i'll revise after work.

  13. #13
    M302_Imola's Avatar
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    Quote Originally Posted by fit4ever180 View Post
    imo, you should add fat before carbs later on to help keep your BF down
    yep, I will second that! Fats don't make you fat...this is what we call a typical dieting myth!
    Last edited by M302_Imola; 12-03-2008 at 06:34 AM. Reason: additional info

  14. #14
    fit4ever180's Avatar
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    Quote Originally Posted by M302_Imola View Post
    yep, I will second that! Fats don't make you fat...this is what we call a typical dieting myth!
    So True^^^

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