Originally Posted by
eatrainrest
we have similiar stats according to height and weight. Ill post my diet for you to give you a better idea, maybe it can work for you.
I am now 177 after fooling around with cutting diets until today, i found what i believe to be my staple cutting diet. I calculated my BMR by taking my lean weight (153) x 13 (for men) which eqauls 1989 calories. Now, on my workout days i add about 500-600 calories to that number which equals 2489-2589 calories (BMR + ACTIVITY)
My goal is body fat loss, im not concerned with weight at all.
here is the diet.
Diet
Breakfast (1) 10:30
1 cup kashi oatmeal(300)
Pro-18
Fat-4
Carb-50
8 egg whites (136)
Pro-29
9 grams roasted (no salt) almonds (57)(OMITT NON-WORKOUT DAYS)
Pro-2
Fat-5
Carb-2
Total calories-493/ pro-49/fat-9/ carb-52
GYM
PWO MEAL (2)
2 scoop whey protein(240)(after weight raining)
Pro-48
Fat-2
Carb-4
1 naval orange (70)(after cardio)
Carb-19
Total calories PWO-410/pro-49/fat-2/carb-23 (OMITT NON WORKOUT DAYS)
Meal (3) 30-40 min after PWO
1 cup brown rice (212)
Pro-5
Carb-44
Fat-1
1 cups mixed veggies (90)
Pro-2
Carb-18
Fat-0
6 slices low sodium turkey (120)
Pro-22
Total calories-422/pro-29/carb-62/fat-0
Meal 4
1 tbsp organic PB(100)
Pro-3.5
Fat-9
Carb-3
1 banana(110)
Carb-27
6 oz Grilled Chicken(110)
Pro-42
Fat-0
Carb-0
9 grams roasted (no salt) almonds (57)(OMITT NON WORKOUT DAYS)
Pro-2
Fat-5
Carb-2
Total calories-487/pro-50/fat-14/carb-32
Meal 5
2 cup mixed veggies(90)
Pro-2
Carb-36
4-5 oz. grilled London broil (202)
Pro-32
Carb-0
Fat-8
Cottage Cheese (110) (fat free)*
Pro-15
Carb-8
Fat-5
total calories -492/pro-51/fat-13/carb-44
Meal 6
1 scoop casein protein(120)
Pro-23
Fat-1
Carb-2
1 tbsp PB(100)
Pro-3.5
Fat-9
Carb-3
9 grams roasted (no salt) almonds (57)(OMITT NON WORKOUT DAYS)
Pro-2
Fat-5
Carb-2
Total calories-277/pro-28.5/fat-15/carb-7
TOTAL CALORIES PER DAY-2581
TOTAL FAT-53
TOTAL CARB-220
TOTAL PROTEIN-257
OFF DAYS-ELIMINATE PWO AND NUTS throughout day
Total calories per day-2090
Total pro-203.5
Total fat-36
Total carb-209
...every week (same time, tuesday morning) im monitoring my weight and body fat