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  1. 03-22-2009, 02:19 PM #1
    twinn
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    Question What Do You Guys Think

    What's up I am 250lbs I do not know my body fat. But I was told to change my diet last time I was on so here it is can you guys look and advise. the goal is a nice hopfully 6 pack one day with a small waist something I have never had.

    10oz Chicken
    10oz Flank Steak
    04 Rice Cakes
    12 Egg Whites
    Almonds Handfull
    4 cups of brocolli
    2 salads
    3 Protein shakes No Carbs (Iso Pure)

    I do this daily and work nights, I think another major problem is the fact I don't sleep very well. But let me know if I need to change or add anything..
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  2. 03-22-2009, 02:49 PM #2
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    Macros Macros Macros Please...
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  3. 03-22-2009, 03:27 PM #3
    jamyjamjr
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    height, bf, and age also
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  4. 03-22-2009, 03:58 PM #4
    twinn
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    age is 36, height is 5"9, I can get my body fat tomorrow I will go somewhere and get this done. I have been trying to figutre out what a macros is and can't get it. can someone give me an example if possible.
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  5. 03-22-2009, 04:00 PM #5
    british bulldog 1
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  6. 03-22-2009, 04:18 PM #6
    jamyjamjr
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    Quote Originally Posted by twinn View Post
    age is 36, height is 5"9, I can get my body fat tomorrow I will go somewhere and get this done. I have been trying to figutre out what a macros is and can't get it. can someone give me an example if possible.
    im guessing your bf is easily above 30%..... macros are the amount of nutriants in food

    ie...
    10egg whites, one cup of oat meal

    50grams protien/30grams carbs/ 1 gram fat

    thats a macro


    we need to overhaul your diet routine.. you can drop 40lbs without even stepping into a gym (not that i recommend doing it that way)..
    your pretty heavy, and i know how you feel cuz i used to be pretty heavy myself...


    So you wanna learn how to Diet?

    this link has great videos on how to get your diet started out correctly..

    watch all of them and post up your new diet for tweaking... and ask all the questions you like... we're here to help....

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  7. 03-22-2009, 04:39 PM #7
    twinn
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    This was my last days meal i always place my meals in fitday.com

    Protein intake - 413
    Carbohydrates - 81
    Fats - 63

    this was from flank steak, chicken breast, rice cakes, steamed brocolli, salad and protein shake over 7 meals. A total of 2,571 calories. Thanks for the Milo web sites...
    Last edited by twinn; 03-22-2009 at 04:52 PM. Reason: to make it understandable
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  8. 03-22-2009, 06:46 PM #8
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    Phate
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    Quote Originally Posted by twinn View Post
    This was my last days meal i always place my meals in fitday.com

    Protein intake - 413
    Carbohydrates - 81
    Fats - 63

    this was from flank steak, chicken breast, rice cakes, steamed brocolli, salad and protein shake over 7 meals. A total of 2,571 calories. Thanks for the Milo web sites...
    are you trying to run a ketogenic diet? why such low carbs
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  9. 03-22-2009, 07:37 PM #9
    twinn
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    Carbs make me feel bloated, everyone thinks that high protein is better, I am trying to come up with the perfect diet for myself...
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  10. 03-22-2009, 08:38 PM #10
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    Quote Originally Posted by twinn View Post
    Carbs make me feel bloated, everyone thinks that high protein is better, I am trying to come up with the perfect diet for myself...
    aren't we all, lol

    if carbs make you feel bloated and you are trying to lose fat then a ketogenic diet might work for you
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  11. 03-23-2009, 02:53 AM #11
    jamyjamjr
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    phate, iv noticed much higher levels of energy in the gym since i upped my carbs like you said, and im still losing steady weight... sooo, iv lost faith in the keto.. but if phate says you should try it, his advice is platnum
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  12. 03-23-2009, 05:23 AM #12
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    Phate
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    Quote Originally Posted by jamyjamjr View Post
    phate, iv noticed much higher levels of energy in the gym since i upped my carbs like you said, and im still losing steady weight... sooo, iv lost faith in the keto.. but if phate says you should try it, his advice is platnum
    i personally don't like keto diets either, but if his body is carb sensitive then it might be something to try, ketogenic diets are good for fat loss while MAINTAINING muscle mass, though you won't gain much from them


    btw, glad to hear it's working for you jamy
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  13. 03-23-2009, 03:03 PM #13
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    jfalco
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    I feel so bad for people trying to loose fat by not eating carbs. I would have no energy at all on a diet like that.

    What's your exercise routine? This doesn't seem like very many calories. Looks almost like a starvation diet to me. I immagine you have very little energy, esp. if you're not sleeping well. I would double your carbs if I were you, and maybe drink one less protein shake. Do lots of cardio.

    Excessively low carb diets are trendy, but I can't understand them. Aren't you tired all the time on this sort of diet? If so, how do you exercise?
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  14. 03-24-2009, 07:43 PM #14
    twinn
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    I work out 6 days a week and do cardio every other day for 45 minutes now. I used to do only 20 minutes at a time but that was not working.
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  15. 03-25-2009, 02:09 AM #15
    jamyjamjr
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    dont work out 6 days a week... go to the workout section of this forum and post your routine... im sure we can tweak that.. u dont need anything more then 5 days a week, your overtraining...
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  16. 03-25-2009, 04:06 PM #16
    twinn
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    Man, were has this site been at you guys really are a huge help....
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  17. 03-25-2009, 04:10 PM #17
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    Quote Originally Posted by twinn View Post
    Man, were has this site been at you guys really are a huge help....
    Lotta smart guys on here,
    just another little tid-bit. Jamyjam's right about it being counter-productive to train 6 days a week, but cardio 6x per week would really be a good idea for you instead of eod. You'll burn through what fat you have a lot quicker. When I was cutting hard-core I would do cardio 2x a day 6x a week.
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  18. 03-26-2009, 04:58 PM #18
    twinn
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    Ok, I will kick up the cardio.... and let you guys know my progress.
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  19. 03-29-2009, 12:30 AM #19
    twinn
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    Ok guys what you think this was my meal this week daily.
    1. 6 egg whites and grapefruit
    Pro 21. Carbs 21. Fat .6
    2. 1 cup yogurt and green tea
    Pro 10. Carbs 17. Fat .4
    3. Chicken breast and brocolli
    Pro 88. Carbs 50. Fat 10
    4. protein shake and 4 rice cakes
    Pro 29. Carbs 47. Fay .75
    5. 10oz Steak and salad
    Pro 71. Carbs 3.3 Fat 21
    6. Protein shake and 1 pack oatmeal
    Pro 29. Carbs 19 Fat 02
    7. Protein shake and 8 eggwhites
    Pro 53. Carbs 02 Fat .08

    Body fat % is 23, age 36 and height is 5"9
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