Trying to cut up a little for summer, have a look please

[manwitplans]

Hey, I am trying to cut abit now.
Calculated my calorie needs on freedieting.com, where I came out at 2700 to loose fat, so I will begin there and watch how I am loosing.

My BMR came at 2200, and ranging from 3300-3700 when I multiplied.

I am 224 atm, at 6', 21 years of age.
Cardio: 3 days per week à 45 min. 15 min before and after weight training aswell 4 days a week.
Weight training: 4 days a week.

I also have a picture profile up in the picture forum, 240 to 188, to 224, something to that extent

Sorry about the lack of micronutritients after each meal but the totals is at the bottom (I use a program that my Country uses to calculate food calories, so tell me what you think!

IF there is something more you'd like to know to help me, please say.

Here we go:

Non training days

1. 50g dark bread, 1 box tuna, 50g whey
2. 50g dark bread, 2 egg, half box tuna.
3. 50g dark bread , 2 egg, half box tuna.
4. 150g pasta or rice (same kcal when measured dry) 150g lean ground beef.
5. 50g dark bread, 1 box tuna.
6. 3 egg, 30g casein.

Total
2667kcal
Carb: 190
Pro: 265
Fat: 82

Training days:

Treningsdager
1. 50g dark bread, 1 box tuna, 30g whey
2. 50g dark bread, 2 egg, half box tuna.
3. 50g dark bread , 2 egg, half box tuna.
4. 150g pasta or rice (same kcal when measured dry) 150g lean ground beef.
5. 40g whey, 50g karbs.
6. 50g dark bread, 1 box tuna.
7. 3 egg, 30g casein.

Total
2747kcal
Carb: 238.8
Pro: 279.4
Fa: 82

[(1*)]

i would do away with soo much bread and go to better carbs. also make sure the bread you consume isn't enriched or tainted with high fructos corn syrup, maltrodextrin, and other tricky sweetners.
also, what kind of carbs are being taken with the protien shakes?
you should also put in fruit and greens... imo a lot of them, esp the greens.

[manwitplans]

i would do away with soo much bread and go to better carbs. also make sure the bread you consume isn't enriched or tainted with high fructos corn syrup, maltrodextrin, and other tricky sweetners.
also, what kind of carbs are being taken with the protien shakes?
you should also put in fruit and greens... imo a lot of them, esp the greens.

Thank you for the input
The bread is somewhere along 60-70% whole wheat, no fructos syrup. The reason why I consume bread is that I am a student at that is what we have at home, hehe. My body also seems to thrive on bread, good energy and stable bathroom visits and what not.

What other carb sources with the tuna and egg would you reommend, I have problem with oats (stomach issues with it).

I take in maltodextrin with protein shake after training.

Fruit and greens, I know mate. I am really terrible at eating those, will try to add some brocholi atleast!

[eatrainrest]

brown rice, sweet potatoes just to name 2 you should add.. here before critiuq have you watched these vids? if you did we still need your bmr and macros for all foods/meals/daily caloric intake!

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

[eatrainrest]

shit nevermind, lol but we still need macros for all MEALS

[eatrainrest]

Hey, I am trying to cut abit now.
Calculated my calorie needs on freedieting.com, where I came out at 2700 to loose fat, so I will begin there and watch how I am loosing.

My BMR came at 2200, and ranging from 3300-3700 when I multiplied.

I am 224 atm, at 6', 21 years of age.
Cardio: 3 days per week à 45 min. 15 min before and after weight training aswell 4 days a week.
what is your HR % at here
Weight training: 4 days a week.

I also have a picture profile up in the picture forum, 240 to 188, to 224, something to that extent

Sorry about the lack of micronutritients after each meal but the totals is at the bottom (I use a program that my Country uses to calculate food calories, so tell me what you think!

IF there is something more you'd like to know to help me, please say.

Here we go:

Non training days

1. 50g dark bread, 1 box tuna, 50g whey
2. 50g dark bread, 2 egg, half box tuna.
3. 50g dark bread , 2 egg, half box tuna.
4. 150g pasta or rice (same kcal when measured dry) 150g lean ground beef.
5. 50g dark bread, 1 box tuna.
6. 3 egg, 30g casein.

Total
2667kcal
Carb: 190
Pro: 265
Fat: 82

Training days:

Treningsdager
1. 50g dark bread, 1 box tuna, 30g whey
i assume this is breakfast, and it should consume food protein liek 8-10 egg whties, dark bread? is this whole wheat/grain
2. 50g dark bread, 2 egg, half box tuna.try brown rice hear with some Grilled chicken, fibrous carb,
3. 50g dark bread , 2 egg, half box tuna.your getting verry repetivie as you can see, try to cut bread out and use a sweet potatoe... then cut the eggs out... and eeat the tuna if youd like
4. 150g pasta or rice (same kcal when measured dry) 150g lean ground beef.brown rice, good lean beaf liek london broil
5. 40g whey, 50g karbs.PWO IM ASSUMING?
6. 50g dark bread, 1 box tuna.1.5 hours after workout have a sweet potatoe or 1 cup brown rice with other protein source liek turkey breast
7. 3 egg, 30g casein.no eggs, a little more casein and some flax oil, seems liek your not getting alot of EFA'S.. no almonds, flax, nothing

Total
2747kcal
Carb: 238.8
Pro: 279.4
Fa: 82

ok your not eating at your flat bmr on non workout days, hence eating too much calories. what was your current diet? very important because if you havent been eating around these calories on your last diet you will gain rapid fat weight given the amount of calories you added... ill do a light critique.. id follow az 40/40/20 split to start and eat at maintenace and use cardio to shedd fat..

[eatrainrest]

Hey, I am trying to cut abit now.
Calculated my calorie needs on freedieting.com, where I came out at 2700 to loose fat, so I will begin there and watch how I am loosing.

My BMR came at 2200, and ranging from 3300-3700 when I multiplied.

I am 224 atm, at 6', 21 years of age.
Cardio: 3 days per week à 45 min. 15 min before and after weight training aswell 4 days a week.
what is your HR % at here
Weight training: 4 days a week.

I also have a picture profile up in the picture forum, 240 to 188, to 224, something to that extent

Sorry about the lack of micronutritients after each meal but the totals is at the bottom (I use a program that my Country uses to calculate food calories, so tell me what you think!

IF there is something more you'd like to know to help me, please say.

Here we go:

Non training days

1. 50g dark bread, 1 box tuna, 50g whey
2. 50g dark bread, 2 egg, half box tuna.
3. 50g dark bread , 2 egg, half box tuna.
4. 150g pasta or rice (same kcal when measured dry) 150g lean ground beef.
5. 50g dark bread, 1 box tuna.
6. 3 egg, 30g casein.

Total
2667kcal
Carb: 190
Pro: 265
Fat: 82

Training days:

Treningsdager
1. 50g dark bread, 1 box tuna, 30g whey
i assume this is breakfast, and it should consume food protein liek 8-10 egg whties, dark bread? is this whole wheat/grain
2. 50g dark bread, 2 egg, half box tuna.try brown rice hear with some Grilled chicken, fibrous carb,
3. 50g dark bread , 2 egg, half box tuna.your getting verry repetivie as you can see, try to cut bread out and use a sweet potatoe... then cut the eggs out... and eeat the tuna if youd like
4. 150g pasta or rice (same kcal when measured dry) 150g lean ground beef.brown rice, good lean beaf liek london broil
5. 40g whey, 50g karbs.PWO IM ASSUMING?
6. 50g dark bread, 1 box tuna.1.5 hours after workout have a sweet potatoe or 1 cup brown rice with other protein source liek turkey breast
7. 3 egg, 30g casein.no eggs, a little more casein and some flax oil, seems liek your not getting alot of EFA'S.. no almonds, flax, nothing

Total
2747kcal
Carb: 238.8
Pro: 279.4
Fa: 82

ok your not eating at your flat bmr on non workout days, hence eating too much calories. what was your current diet? very important because if you havent been eating around these calories on your last diet you will gain rapid fat weight given the amount of calories you added... ill do a light critique.. id follow az 40/40/20 split to start and eat at maintenace and use cardio to shedd fat..

[manwitplans]

brown rice, sweet potatoes just to name 2 you should add.. here before critiuq have you watched these vids? if you did we still need your bmr and macros for all foods/meals/daily caloric intake!

ALL LINKS, ID WATCH THEM IN ORDER MAKE SURE TO WATCH ALL THE VIDS IN THE 1ST!
http://forums.steroid.com/showthread.php?t=323516 ** WATCH ALL DVD VIDEOS FIRST!
http://forums.steroid.com/showthread.php?t=384395 BMR CALCULATIONS

I have watched them.
We don't have sweet potatoes, and brown rice are very hard to find here. Sry

shit nevermind, lol but we still need macros for all MEALS

Well I don't have access to that, because of the program, why is that important when I got the total?

ok your not eating at your flat bmr on non workout days, hence eating too much calories. what was your current diet? very important because if you havent been eating around these calories on your last diet you will gain rapid fat weight given the amount of calories you added... ill do a light critique.. id follow az 40/40/20 split to start and eat at maintenace and use cardio to shedd fat..

Say what? My BASIC METABOLIC RATE = 2200 ish, that's with sitting around doing jack. I am doing 45 minutes of cardio, walking to and from school, and moving around quite abit so I am sure that I use over 3000.

"Amount of calories added" seriously? I am cutting I haven't added one thing. I was consuming from 4000 - 5000 calories previously and gained 1,5 - 2 lbs a week. Take a look at the picture section.

ok your not eating at your flat bmr on non workout days, hence eating too much calories. what was your current diet? very important because if you havent been eating around these calories on your last diet you will gain rapid fat weight given the amount of calories you added... ill do a light critique.. id follow az 40/40/20 split to start and eat at maintenace and use cardio to shedd fat..

Same

[eatrainrest]

I have watched them.
We don't have sweet potatoes, and brown rice are very hard to find here. Sry



Well I don't have access to that, because of the program, why is that important when I got the total?



Say what? My BASIC METABOLIC RATE = 2200 ish, that's with sitting around doing jack. I am doing 45 minutes of cardio, walking to and from school, and moving around quite abit so I am sure that I use over 3000.

"Amount of calories added" seriously? I am cutting I haven't added one thing. I was consuming from 4000 - 5000 calories previously and gained 1,5 - 2 lbs a week. Take a look at the picture section.

ok well if your BMR is 2200 that means on non workout days that should be your number. 2700 cals would include 500 calories burned to maintain. but because you just came of a diet of 4-5k cals a day it would NOT be ideal to just chop down to 2700 or whatever you proposed to lose weight. you will lose a ton of water, muscle, and little fat by shocking the body. slowly decrease cals from where you are now where you believe is your "maintenenace leve" (not gaining or losing), and subtract by 500 cals a day and see how your body takes it. but definately dont crash diet which coming off of 5k and dropping to 2700 is.. almost droping half the amount



Same

lol .. sorry for the 100 posts.. but i can see you are limited to your carb sources.. hmm..

your BMR calcs for each meal are important because you want to follow a protocol liek this
breakfeast-pro/carb
pre workout meal-pro/carb
post workout-pro/carb
then the rest of the meals should have no complex startchy carbs but should include EFA'S and protein.. by having all macros its much easier to spot

[manwitplans]

lol .. sorry for the 100 posts.. but i can see you are limited to your carb sources.. hmm..

your BMR calcs for each meal are important because you want to follow a protocol liek this
breakfeast-pro/carb
pre workout meal-pro/carb
post workout-pro/carb
then the rest of the meals should have no complex startchy carbs but should include EFA'S and protein.. by having all macros its much easier to spot

Hey man, glad you are trying to help out here.
Anyways..

BMR has nothing to do with each meal.
BMR is basic metabolic rate, the amount of calories you spend when you are idle.

And the pro/carb approach is not one I am going to do (unless the tough get's going, which it doesn't at the start of your diet).

[eatrainrest]

Hey man, glad you are trying to help out here.
Anyways..

BMR has nothing to do with each meal.
BMR is basic metabolic rate, the amount of calories you spend when you are idle.

did i say BMR had to do with each meal? i meant to say macros.. and needed them to make sure your gettign propwer nutrition.. example being no startchy complex carbs preo workout and your energy levels will suffer, and muscle cannablization is much mor elikely to occur.

i know what bmr is, thanks though
And the pro/carb approach is not one I am going to do (unless the tough get's going, which it doesn't at the start of your diet).

HERE IS YOUR CURRENT PROPOSED DIET
Training days:

Treningsdager
1. 50g dark bread, 1 box tuna, 30g whey
2. 50g dark bread, 2 egg, half box tuna.
3. 50g dark bread , 2 egg, half box tuna.
4. 150g pasta or rice (same kcal when measured dry) 150g lean ground beef.
5. 40g whey, 50g karbs.im assuming this is your post workout nutrition
6. 50g dark bread, 1 box tuna.
7. 3 egg, 30g casein.

now, i may be crazy but.. i underlined your first 4 meals which seem to me to be your pre workout meals.. bread, bread, bread, and pasta=carb. whey/tuna, tuna, tuna, lean ground beef = PROTEIN

that means that you ARE following a pro/carb formatt liek i posted.

[manwitplans]

HERE IS YOUR CURRENT PROPOSED DIET
Training days:

Treningsdager
1. 50g dark bread, 1 box tuna, 30g whey
2. 50g dark bread, 2 egg, half box tuna.
3. 50g dark bread , 2 egg, half box tuna.
4. 150g pasta or rice (same kcal when measured dry) 150g lean ground beef.
5. 40g whey, 50g karbs.im assuming this is your post workout nutrition
6. 50g dark bread, 1 box tuna.
7. 3 egg, 30g casein.

now, i may be crazy but.. i underlined your first 4 meals which seem to me to be your pre workout meals.. bread, bread, bread, and pasta=carb. whey/tuna, tuna, tuna, lean ground beef = PROTEIN

that means that you ARE following a pro/carb formatt liek i posted.

Hmm not exactly.

Meal 1 to 7

1: Carb/pro
2: Carb/pro/fat
3: Carb/pro/fat
4: Carb/pro/fat (little)
5: Carb/pro
6: Protein/fat

[eatrainrest]

Hmm not exactly.

Meal 1 to 7

1: Carb/pro
2: Carb/pro/fat
3: Carb/pro/fat
4: Carb/pro/fat (little)
5: Carb/pro
6: Protein/fat

its minimal fat content unless your mixing the tuna with mayo, which you didnt post. otherwise its pretty standard carb/pro. im not saying its zero percent fat but its a baseline pro/carb first 4 meals

[manwitplans]

its minimal fat content unless your mixing the tuna with mayo, which you didnt post. otherwise its pretty standard carb/pro. im not saying its zero percent fat but its a baseline pro/carb first 4 meals

I am also eating 2 eggs per meal 2,3 (fat content) by hey, let's not fight about this, I see no point. Cheers

[manwitplans]

Bumping this up to see if there is something who can guide me further.
It's working as we speak btw, had lost a little fat already, my waist are shrinking and strength and size seems to be good!

[jamyjamjr]

can we do a recalc on your bmr ???


Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9


tell me what you get with this formula

[manwitplans]

can we do a recalc on your bmr ???

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )




once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9


tell me what you get with this formula

Sure we can

Lets see:

66 + 1370 + 919 - 142 = 2213 (Ps my weigt has gone down about 4 pounds so my BMR is slightly less now, but nothing to drastic.
BMR = 2213 and I guess I fall between the Moderately active and very active, more against the very active. Training everyday, 4 times per week weightraining, with cardio. And the other 3 is about 45-60minutes cardio.

2213 x 1.75 = 3817
2213 x 1.6 = 3540

So I guess I am somewhere inbetween there.

Sidenote: Have been doing 2700kcals per day now for about a week, lost a little on my waist and weight is a little down

[jamyjamjr]

so i would have you eating closer to 3000kcal..
u ever thought about a 40 40 20 split??

300g protien
300g carbs
66g fats...

that would be a 40 40 20 split for someone who needs 3000kcal

[manwitplans]

so i would have you eating closer to 3000kcal..
u ever thought about a 40 40 20 split??

300g protien
300g carbs
66g fats...

that would be a 40 40 20 split for someone who needs 3000kcal

Lets see.

for training days my different % are:

34% carb
40% pro
26% fat

Non training days they are:

28% carb
39% pro
27% fat

1. You think around 2700kcal would be to low and I would loose to much to fast?

2. I don't think my % are that "off" 40, 40, 20, right? I can't see that this would affect my results extremly much by twisting the % a bit.

3. My body seem to shed fat much easier with a little lower carb, therefor about 30-35% seems to be good. Gives me good energy, and I don't get hunger pangs.

4. I reccon that my fat sources are mostly of good fats coming from eggs, and fishoil (not listed here..) So I am probably taking in about 2800 kcal per day

5. Around 2800kcal to low?

Thanks for helping me out mate.

[jamyjamjr]

yea, it was more a suggestion... you can look into it which ever way you like bud..

[manwitplans]

yea, it was more a suggestion... you can look into it which ever way you like bud..

Thanks man for trying to help me out.
Would you mind to answer some of my questions? Would be greatly appriciated!

[jamyjamjr]

well, are you cycling right now??

how much weight have u dropped and since when??

[manwitplans]

well, are you cycling right now??

how much weight have u dropped and since when??

No I am not.
Lets see. I have dropped about 3-4 pounds in one week now. But that's the first week of cutting.

Gone from 600 carbs to 200, less salt and more cardio. So I guess a great deal of that weight will be water. I hope I haven't lost more then 2 pounds max, if I take the waterweight away.

This upcoming thursday I will weigh myself and measure myself. And then wait one week and see how it's going. Hard to tell in the first week, week and a half, if the calories are to low, I reccon.

[jamyjamjr]

keep us posted.. we'll microcalibrate as you go

[manwitplans]

keep us posted.. we'll microcalibrate as you go

Will do!