diet delima!!!!!!!!

**POPS** · 02-06-2009, 07:54 PM

Im 38 5'7 187, Jan 5th I was 194. I cycled h-drol for 4 weeks and now taking tamox for pct. I think at this time Im overthinking my diet amd making myself crazy! Let me break it down for you guys:

b-fast - 1/2 c. of oats, 2 egg whites, glass of water, multi, stress b, omga 3/6/9, tribulus

am snack - 2 egg whites, handfull of almonds, glass of water

lunch - 1 cup of turkey chili, 2 glasses of water

pm snack - 2 egg whites, kashi bar, glass of water

training followed by pwo shake and a banana

dinner - 8oz. lean steak, chic, or fish with 1/2 lb of steamed brocc. or a salad

before bed - 1/2 cup of cottage cheese w/1T sugar free jam

every now and then Ill have a few tablespoons of natty p.b.

weight training is 4 days/week and cardio is 5 days/week; 45 min steady state cardio on treadmill; 12 deg. inc. @ 3.5 mph, total cals burned @480-580 depending on machine, h.r. between 120 and 130bpm.

My bmr is @1823.51 and my daily caliorc intake is 2986 ( I got this by taking the average of 1.725 for 6-7 days of training and 1.55 for 3-5 and dividing by 2 and got 1.6375 ).

I already decided to lose the cottage cheese at night and take a caesin shake instead. As far as the numbers: 50/27/23, 1434 cals/38 g.fats/100g.carbs/183g. proteins. Obviously the numbers do not look right since I am cutting my daily cals in half. However Im as strong as hell and feel f***kin great. Help me out guys!! Or am I just overthinking this??

**jimmyinkedup** · 02-07-2009, 02:29 PM

food choices look ok , pretty good in fact - however - calories are way low. I have a feeling you remove that pro shake and your per meal protein intake is very low...in fact 2 egg whites is VERY minimal and i saw that in a couple of meals. What are you trying to achieve with this diet? You will , IMO def lose muscle mass if you continue on such a calorie restricted diet - its inevitable - plus u will prob start to at some point feel like crap. Id get calories to at least maintenance levels (depending on goal) and get pro carb macros closer in proportion and dispersed evenly throughout your meals. Just some thoughts for you. Let us know how you are making out and if u do make changes - keep us posted.

**POPS** · 02-07-2009, 06:32 PM

I just gQQgled maint cal.int and came up with 2528 maint and for fat loss between 1517 and 2022. Im right around 1800/day. Im looking to lean up so am I in the right spot? Also, what and where should I change in my foods?

**jimmyinkedup** · 02-07-2009, 06:49 PM

i think food choices are pretty good - i just think thats low(calories - plus in OP u said u were at 1434 cal/day - not 1800) I look at where i wanna be calorie wise / day - the i personally pick ratio carbs/pro/fat calories. Spread out intake evenly over all meals (except pwo shake - i dont include fats - but many do - up to you ) How much bodyfat are you looking to shed?

**POPS** · 02-07-2009, 07:06 PM

yeah, I changed a few things around that changed my numbers a bit. I added 1/2c. of ww pasta w/ turkey chili. Also I finally figured out my whole macros thing, I think. If Im right, my maint cals/day should be around 2057/day based on my weight X 11 giving me 2057 for fat loss. Daily calories for proteins ancd carbs ahould be 2057 X 40% = 823. And for fats 411cals. Right now I am at 686p 642c and 358f. Now I see that I have to up the numbers until I get up to those numbers, right??

**jimmyinkedup** · 02-07-2009, 07:15 PM

You got it. Sounds like a good plan bro ..... keep us posted ok?

**POPS** · 02-07-2009, 07:22 PM

thanks again!!!! back to work, lol................

**POPS** · 02-08-2009, 07:34 AM

Ok. I made a few changes to make my numbers work here. I just got bashed by this old man on bb.com thats why Im back here. I know that some of my meal combos look a bit wierd, but then again so am I, lol. Any changes or alterations would be appreciated. Macros dialed in almost perfect.

BREAKFAST – ½ CUP OF OATS, 2 EGG WHITES W/GLASS OF WATER, MULTI, STRESS B, ***** 3/6/9

AM SNACK – 2 EGG WHITES, HANDFULL OF ALMONDS, PROTEIN SHAKE W/BCAA’S

LUNCH – 8 OZ. TURKEY CHILI W/ ½ CUP WHOLE WHEAT PASTA, 2 GLASSES OF WATER

PM SNACK – CAN OF TUNA W/ 2 EGG WHITES, GLASS OF WATER

1½ HOUR BEFORE TRAINING – KASHI BAR AND A GLASS OF WATER

TRAINING IMMEDIATELY FOLLOWED BY PROTEIN SHAKE W/BCAA’S AND BANANA

DINNER – 8 OZ. CHICKEN, FISH, OR LEAN STEAK W/ 8 OZ. STEAMED VEGGIES OR A SALAD, 2 GLASSES OF WATER

BEFORE BED – 4 OZ. OF COTTAGE CHEESE W/1 T. SUGAR FREE JAM

1968 CALORIES, 237G. PROTEIN, 161G. CARBS, 49G. FATS

RATIO – 47% PROTEIN / 32%CARBS / 21%FATS

Need to know before tomorrow so if I need to go back to Jewel or Costco to fix the diet. thanks.........

**Phate** · 02-08-2009, 10:29 AM

why are you only having 2 egg whites in the morning?

i would have 2 bananas PWO

what bcaas are you adding into the shake?

why a kashi bar? which one?

personally i like to have a solid meal 90-120min after my PWO shake

**POPS** · 02-08-2009, 07:08 PM

Originally Posted by Phate

why are you only having 2 egg whites in the morning?

i would have 2 bananas PWO

what bcaas are you adding into the shake?

why a kashi bar? which one?

personally i like to have a solid meal 90-120min after my PWO shake

Ill add the whites to b-fast from pm snack w/tuna. bcaas are from o.n.powder form so I can mix them w/protein shakes. The kashi bars are the ones from Costco w/less sugar. And my dinner is about 1 1/2 hours after pwo shake.