My Quest To 10%

[BigMax88]

Alright fellas I think I nailed my diet finally. Here is everything. Please critique. Thanks!

Age: 21
Body Type: Endomorph
Weight: 190lb
Body Fat: 16%-18%
Height: 6' 1"
BMR Inc. Activity: 2500
Workout: M,W,F Hypertrophy 30-45min

Non-Workout Day Diet (Tu,Th,Sat,Sun)

6:30am - 4 Egg Whites, 1 Egg, Diced Ham, Onion, 6 Slices Weight Watchers Bread.

Cals: 460 Fat: 7g Carbs: 55g Protein: 48g

9:30am - Pure Protein Bar.

Cals: 200 Fat: 5g Carbs: 18g Protein: 20g

12:00pm - Chicken Breast 5.3oz, Udo's Oil 1tbsp.

Cals: 476 Fat: 34.3 Carbs: 0g Protein: 40.7g

3:00pm - EAS Myoplex Carb Control

Cals: 150 Fat: 3.5g Carbs: 5g Protein: 25g

5:30pm - Top Round Steak 6oz.

Cals: 294 Fat: 14.7g Carbs: 0g Protein: 37.8g

8:30pm - Casein Protein 2 Scoops.

Cals: 240 Fat: 2g Carbs: 6g Protein: 48g

10:30pm - Kirkland Turkey Burger

Cals: 200 Fat: 5g Carbs: 2g Protein: 35g

TOTAL

Cals: 2023 Fat: 71g (31%) Carbs: 88.2g (17%) Protein: 258.5g (52%)

*I want to get to 100g carbs so I might use the regular Myoplex instead of the Carb Control version.

Workout Day (M,W,F)

6:30am - Frozen Mixed Berries 1c, Oatmeal .5c, Whey Protein 1.5 Scoops. Blended into shake.

Cals: 400 Fat: 5g Carbs: 50.5g Protein: 42g

9:30am - Casein Protein 2 Scoops.

Cals: 240 Fat: 2g Carbs: 6g Protein: 48g

12:00pm - Chicken Breast 4oz, Veggies.

Cals: 269 Fat: 15.3 Carbs: 0g Protein: 30.7g

3:00pm - Salmon 4.6oz, Veggies.

Cals: 181 Fat: 5.6g Carbs: 0g Protein: 30.6g

5:30pm Weight Training - Whey Protein, Waxi Maize, Honey, BCAA's.

Cals: 503 Fat: 2g Carbs: 74g Protein: 48g

7:30pm - Top Round Steak 4oz, Veggies.

Cals: 196 Fat: 9.8g Carbs: 0g Protein: 25.2g

9:30pm - Fat Free Cottage Cheese 1/2c, Udo's Oil 1tbsp.

Cals: 150 Fat: 7g Carbs: 8g Protein: 12g

10:30pm - Kirkland Turkey Burger

Cals: 200 Fat: 5g Carbs: 2g Protein: 35g

TOTAL

Cals: 2139 Fat: 51.7g (22%) Carbs: 140.4g (25%) Protein: 271.6g (53%)

[eatrainrest]

Alright fellas I think I nailed my diet finally. Here is everything. Please critique. Thanks!

Age: 21
Body Type: Endomorph
Weight: 190lb
Body Fat: 16%-18%
Height: 6' 1"
BMR Inc. Activity: 2500
Workout: M,W,F Hypertrophy 30-45min
i am impressed that you came with numbers

Non-Workout Day Diet (Tu,Th,Sat,Sun)

6:30am - 4 Egg Whites, 1 Egg, Diced Ham, Onion, 6 Slices Weight Watchers Bread.it go oats here but thats me, also chop out the egg ham and sub for 8-10 egg whites

Cals: 460 Fat: 7g Carbs: 55g Protein: 48g

9:30am - Pure Protein Bar.
this should be a whole other meal, IE-lean fish fibrous carb, etc.

Cals: 200 Fat: 5g Carbs: 18g Protein: 20g

12:00pm - Chicken Breast 5.3oz, Udo's Oil 1tbsp.
[B]this is good

Cals: 476 Fat: 34.3 Carbs: 0g Protein: 40.7g

3:00pm - EAS Myoplex Carb Control

dont sub bars and shakes with real food, eat another lean protein source with some efa's, fibrous carbs
Cals: 150 Fat: 3.5g Carbs: 5g Protein: 25g

5:30pm - Top Round Steak 6oz.
14g of fat is alot for a 6oz steak, london broil may be a better option

Cals: 294 Fat: 14.7g Carbs: 0g Protein: 37.8g

8:30pm - Casein Protein 2 Scoops.
this should be right before bed

Cals: 240 Fat: 2g Carbs: 6g Protein: 48g

10:30pm - Kirkland Turkey Burger
id stick with turkey breast and efa's

Cals: 200 Fat: 5g Carbs: 2g Protein: 35g

TOTAL

Cals: 2023 Fat: 71g (31%) Carbs: 88.2g (17%) Protein: 258.5g (52%)
carbs are too low IMO, should never be lower than 150g, also what is current diet? or is this current... Id run a 40/40/20 split with great macros and if no sucesss, try carb cycling

*I want to get to 100g carbs so I might use the regular Myoplex instead of the Carb Control version.

Workout Day (M,W,F)

6:30am - Frozen Mixed Berries 1c, Oatmeal .5c, Whey Protein 1.5 Scoops. Blended into shake.

Cals: 400 Fat: 5g Carbs: 50.5g Protein: 42g

9:30am - Casein Protein 2 Scoops.

Cals: 240 Fat: 2g Carbs: 6g Protein: 48g

12:00pm - Chicken Breast 4oz, Veggies.

Cals: 269 Fat: 15.3 Carbs: 0g Protein: 30.7g

3:00pm - Salmon 4.6oz, Veggies.

Cals: 181 Fat: 5.6g Carbs: 0g Protein: 30.6g

5:30pm Weight Training - Whey Protein, Waxi Maize, Honey, BCAA's.

Cals: 503 Fat: 2g Carbs: 74g Protein: 48g

7:30pm - Top Round Steak 4oz, Veggies.

Cals: 196 Fat: 9.8g Carbs: 0g Protein: 25.2g

9:30pm - Fat Free Cottage Cheese 1/2c, Udo's Oil 1tbsp.

Cals: 150 Fat: 7g Carbs: 8g Protein: 12g

10:30pm - Kirkland Turkey Burger

Cals: 200 Fat: 5g Carbs: 2g Protein: 35g

TOTAL

Cals: 2139 Fat: 51.7g (22%) Carbs: 140.4g (25%) Protein: 271.6g (53%)

your food choices arent bad, but on your workout days you are not eating enough, i dont understand your eatin about the same on non workout days. you will need to bump up cals accordingly to your present diet, which i dont know.. food choices arent bad though, id make changes... what have you tried in the past? are you super sentive to carbs? maybe ronnies carb cycling/keto would be a good fit.

[BigMax88]

I just watched that video from this forum from that Pro Body Builder who had his own DVD. It was 6 parts and stickied. He said for Endo's to stick to 100g carbs. I have done keto in the past but I felt really weak and fatigued. I don't like it. I have stayed the same bf% for many years now. My metabolism is on the slow side and therefore so is my carb metabolism(it seems). So, yes I am sensitive to carbs. I have school Tue & Thurs so I based my non-workout meals on that. Otherwise I would have 3 different meal plans and that makes it very troublesome for me. Classes all day result in meal replacements at certain times instead of real meals. I doubt I would like whipping out cold salmon in class. I don't have much of a difference in calories between the two because my workout only burns 200 something cals. So it's not like I need much more if my BMR is 2500 including my activity level. So I try to stick to -500 a day. Running a 40/40/20 doesn't bring me much success. As the carbs jack up my diet. So the protein stays around 1.5 x body weight and that always stays the same(according to "Pro-Bodybuilding Secrets." I try to keep it near that. And fat at a max of 100g.

But I guess what I want to hear is that sticking to this exact diet will allow me to get to 10% body fat. When I was 7 years old I was there. Never since. I was really fat in middle school and still have some loose flab from dropping some fat from bad yo-yo dieting back then. I will try to incorporate some of your advice. How about my workout nutrition? Thanks and I hope to hear more!

[eatrainrest]

I just watched that video from this forum from that Pro Body Builder who had his own DVD. It was 6 parts and stickied. He said for Endo's to stick to 100g carbs.was it 100 or 150? i dont recommend under 150 for a surplus of reasons..unless keto I have done keto in the past but I felt really weak and fatigued. I don't like it. I have stay about the same bf% for many years now. My metabolism is on the slow side and probably so is my carb metabolism. So yes I am sensitive to carbs. I have school Tue & Thurs so I based my non-workout meals on that. Classes all day result in meal replacements at certain times instead of real meals. I doubt I would like whipping out cold salmon in class.ive done worse, just do it or temporraily leave and eat.. dont be embarrased, once the results have paid off you will be thankful.. rather than eating a sugar/fat filled protein bar.. which can never substitiue for food even if it wasnt I don't have much of a difference in calories between the two because my workout only burns 200 something cals.i find this hard to believe. your workouts may be the issue if your only burning 200 calories, i burn 400 in cardio alone So it's not like I need much more if my BMR is 2500 including my activity level. So I try to stick to -500 a day. Running a 40/40/20 doesn't bring me much success. As the carbs jack up my diet. So the protein is around 1.5 x body weight and that always stays the same. I try to keep it near that.

But I guess what I want to hear is that sticking to this exact diet will allow me to get to 10% body fat. When I was 7 years old I was there. Never since. I was really fat in middle school and still have some loose flab from dropping some fat from bad yo-yo dieting back then. hey man i was always a fat kid too lol! dont get yuorself down by allowing yourself to sub a protein bar for food.. things liek that make all the difference... If you havent had sucess with 40/40/20, than all i could recommend would be carb cylcing/keto *which i dont have much expereicen as i never ran either. if were talking 40/40/20 *thsi is what i run, than i can show you a few tweaks I will try to incorporate some of your advice. How about my workout nutrition? Thanks and I hope to hear more!

bold

[makod]

I didn't see you mention cardio. Hope you didn't overlook this.

[BigMax88]

I haven't been doing much cardio. But I am thinking of switching my workouts to cardio strength training. It's called complexes or something like that I have a book on it I need to read. Basically it's cardio based lifting. Kicks your ass and is great for metabolism. What do you think? Tue and Thurs I can't do ANYTHING because I literally have class all day. So those are officially rest days. And since it would be a MWF workout I guess cardio should be on the weekend too? Bump my calories up 200 or so and carbs to 150? Let me know. Thanks again! Oh and I really don't want to have to leave class to eat. I mean, is there ANY way to substitute a salmon meal such as some protein powder and Udo's oil(***** 3-6-9's)? I could just put it in a shaker and that would work. Eating Salmon takes me 10min lol and especially if it's cold.

Am I on track for 10%?

[_CrossroadS_]

You would be 6'1" and 175lbs at 10% BF. I would say that'd be a little on the thin side and you might not be as happy with the results as you'd think. I'd say keep a good strength/mass building workout regimen, and let your diet/cardio do the weight loss. Putting on a couple lbs of muscle as you drop the weight will probably leave you happier in the end.

No substitute for real food man...I fought the same battle trying to make it happen with shakes. PWO and in addition to my 1st and last meals of the day are the only time i use them now. Surely you get a break every couple hours from class to grab some food? Bring a lunchbox everyday.

[eatrainrest]

I haven't been doing much cardio. But I am thinking of switching my workouts to cardio strength training. It's called complexes or something like that I have a book on it I need to read. Basically it's cardio based lifting. Kicks your ass and is great for metabolism. What do you think? Tue and Thurs I can't do ANYTHING because I literally have class all day. So those are officially rest days. And since it would be a MWF workout I guess cardio should be on the weekend too? Bump my calories up 200 or so and carbs to 150? Let me know. Thanks again! Oh and I really don't want to have to leave class to eat. I mean, is there ANY way to substitute a salmon meal such as some protein powder and Udo's oil(***** 3-6-9's)? I could just put it in a shaker and that would work. Eating Salmon takes me 10min lol and especially if it's cold.

Am I on track for 10%?

cardio based lifting sucls as it will do nothing to promote muscle mass and all its good for is the obese population and beginners. stay away from stuff like that during cutting because you want to hold onto as much muscle as possible. no less than 150g thats my recommendation. yes efa's yuo need after POST WORKOUT MEALS olive oil, almond oil,

[jamyjamjr]

keep your cardio bpm at 130... dont be afraid of carbs bro.. IF you eat the right carbs at the right time, u could be killin 300g a day and still lose weight...

[BigMax88]

Ok thanks everyone! I'll stick to the real stuff. I'll keep a log starting tomorrow.