Calling all Diet Pros

**vpchill** · 07-15-2009, 12:40 PM

Hey guys Im finally posting my diet please give me all info.
Much Appreciated

30yrs old
222lbs 13-15%bf (9 Weeks ago was 246lbs and 16%bf) Im guessing on the bf right now. Im not sure how low it goes compared to pounds lost.
Im currently cutting and started my cycle. Id like to continue to cut for 6 to 8 weeks and then finish with a lean bulk the last few weeks.
I am feeling good and just want to eat right while losing fat and adding lean muscle.
Diet runs as follows

My BMR is 2172.16 x 1.9 = 4127.10

6am
2 Scoops Whey protein
Banana
half cup oats

64.5g Protein / 185 carbs / 585 Calories

8am
200 grams chicken breast
2Hard boiled eggs

33g Protein / 638 Calories

10AM Workout

11am PWO
2 Scoops whey protein
1 Tablespoon of dextrose

120g protein

1215pm
1 Can Tuna w/ teaspoon of flaxseed oil
2 Hardboiled eggs

422 Calories / 36g protein

2pm
200grams chicken breast
Broccoli

863 Calories / 6.5Carbs / 31.8g Protein

4pm
6ounce steak
brown rice

498 Calories / 44carbs / 25g protein

6pm
English Muffin
2 tablespoons peanut butter

615cals / 44 carbs / 34g protein

Total
4209 Calories / 265 Carbs / 280g protein

Please assist me, I admit my math may be off. Too much number crunching.. lol
Thanx for your time.

**Dukkit** · 07-15-2009, 12:43 PM

so basically your saying... your fat?

**vpchill** · 07-15-2009, 12:55 PM

Gee Thanx dukkit. I said Diet Pros, Not Posts Hoes.

**Dukkit** · 07-15-2009, 12:57 PM

Originally Posted by vpchill

Gee Thanx dukkit. I said Diet Pros, Not Posts Hoes.

sorry. ill leave this to the real guys

**eatrainrest** · 07-15-2009, 12:58 PM

wehre are your fat macros?

**vpchill** · 07-15-2009, 01:05 PM

Originally Posted by eatrainrest

wehre are your fat macros?

Crap, You threw me a curve. I knew I left something out. All those damn numbers gave me a headache. Imma try and re calculate

**jamyjamjr** · 07-15-2009, 03:21 PM

Originally Posted by vpchill

Hey guys Im finally posting my diet please give me all info.
Much Appreciated

30yrs old
222lbs 13-15%bf (9 Weeks ago was 246lbs and 16%bf) Im guessing on the bf right now. Im not sure how low it goes compared to pounds lost.
Im currently cutting and started my cycle. Id like to continue to cut for 6 to 8 weeks and then finish with a lean bulk the last few weeks.
I am feeling good and just want to eat right while losing fat and adding lean muscle.
Diet runs as follows

My BMR is 2172.16 x 1.9 = 4127.10

6am
2 Scoops Whey protein
Banana
half cup oats
eat real food, omit the protien shake for egg whites.. prob 12 of them..
64.5g Protein / 185 carbs / 585 Calories

8am
200 grams chicken breast
2Hard boiled eggs
where are the complex carbs????? u need pre-workout complex carbs
33g Protein / 638 Calories

10AM Workout

11am PWO
2 Scoops whey protein
1 Tablespoon of dextrose

120g protein

1215pm
1 Can Tuna w/ teaspoon of flaxseed oil
2 Hardboiled eggs

422 Calories / 36g protein

2pm
200grams chicken breast
Broccoli

863 Calories / 6.5Carbs / 31.8g Protein

4pm
6ounce steak
brown rice

498 Calories / 44carbs / 25g protein

6pm
English Muffin
2 tablespoons peanut butter
seriously?? an englsih muffin?? do you go to sleep like at 8 pm??? take your meal before this and make it the last meal of the day.. lean beef is best eaten before bed for steady amino acid levels over night.. omit the english muffin and put something more concious on your plate...
615cals / 44 carbs / 34g protein

Total
4209 Calories / 265 Carbs / 280g protein

Please assist me, I admit my math may be off. Too much number crunching.. lol
Thanx for your time.

where are your fat macros??? that's a bit important...

**jamyjamjr** · 07-15-2009, 03:22 PM

what do you do for a living and what does your routine look like... can u justify the 1.9 activity factor??

**collar** · 07-15-2009, 04:01 PM

Originally Posted by vpchill

Hey guys Im finally posting my diet please give me all info.
Much Appreciated

30yrs old
222lbs 13-15%bf (9 Weeks ago was 246lbs and 16%bf) Im guessing on the bf right now. Im not sure how low it goes compared to pounds lost.
Im currently cutting and started my cycle. Id like to continue to cut for 6 to 8 weeks and then finish with a lean bulk the last few weeks.
I am feeling good and just want to eat right while losing fat and adding lean muscle.
Diet runs as follows

My BMR is 2172.16 x 1.9 = 4127.10

6am
2 Scoops Whey protein (switch half the protein to real food eg: egg whites and other half whey protein..... if you can switch it all for egg whites even better)
Banana (i would get rid off banana here)
half cup oats

64.5g Protein / 185 carbs / 585 Calories

8am
200 grams chicken breast
2Hard boiled eggs
Then use some complex carbs here or even bring the banana to this meal.

33g Protein / 638 Calories

10AM Workout

11am PWO
2 Scoops whey protein
1 Tablespoon of dextrose

120g protein

1215pm
1 Can Tuna w/ teaspoon of flaxseed oil (perhaps have the can witch tuna with your 8am meal and bring the chicken breast to this meal, Also you can switch flaxseed for fish oil or EVO)
2 Hardboiled eggs

422 Calories / 36g protein

2pm
200grams chicken breast
Broccoli
(bring the brown rice to this meal)
(add EFAs here)

863 Calories / 6.5Carbs / 31.8g Protein

4pm
6ounce steak
brown rice (remove and bring it to 2pm meal)
Add some veggies or you may even need more efas, i have no calculated your macros..
im just looking at this diet.

498 Calories / 44carbs / 25g protein

6pm
English Muffin ( i would not have muffin, get something better than that, eggs,tuna,steaks,chicken breast,turkey)
2 tablespoons peanut butter

615cals / 44 carbs / 34g protein

Total
4209 Calories / 265 Carbs / 280g protein

Please assist me, I admit my math may be off. Too much number crunching.. lol
Thanx for your time.

Alsoi dont think your going to be like 8pm or anywhere around there, you might want to split your meals to 2 and half hours even to 3 hours.

**vpchill** · 07-16-2009, 09:12 AM

YES Guys I am up at 5am and Usually in bed by about 9pm. Soon as My head hits the pillow Im out. I dont hang out much anymore due to my training dedication.
Jammy I do office work, sit at a desk all day. Yet I train 1 1/2 to 2 hours 5 days a week. and do at least 30min cardio 4 days a week and my off days I ride a bike for 2-3 hours. I have been focused on getting in shape.

**vpchill** · 07-16-2009, 09:13 AM

Im going to revamp, with Jammy and collar's advice. Will repost soon. Thanx guys.

**vpchill** · 07-16-2009, 09:24 AM

And I want to thank you all. Im researching and trying to get this right. As I said Im down 26lbs. Im very dedicated. Just want to be eating right also. All input and critique is welcome. If there is any advice you can give it is much appreciated. Im still learning.

**Dukkit** · 07-16-2009, 09:35 AM

we need pics

**collar** · 07-16-2009, 03:55 PM

Originally Posted by vpchill

And I want to thank you all. Im researching and trying to get this right. As I said Im down 26lbs. Im very dedicated. Just want to be eating right also. All input and critique is welcome. If there is any advice you can give it is much appreciated. Im still learning.

no worries mate, your very welcome.

Yeah we are always learning thats the beauty of it.

also man if you are in office job all day, i wouldnt put you in 1.9 activity level, personally i will go a little lower.

especially that you are trying get in shape, im assuming that means cutting or somewhere along the line of cutting.

i would bring the activity level bit lower and recalculate.

**ricogl40** · 07-17-2009, 01:53 AM

definitely lose the english muffin. replace with a solid protein- keeep those carbs low in the evening. I think you shoud add some more carbs to PPWO meal. and one tbs of Dextrose? if you want to gain any muscle, you are going to need a higher blood sugar level when you introduce protein pwo to shuttle it where it needs to go. I used to make my pwo shake in a 2:1 dex/whey ratio. i.e. 40g of whey with around 80g of dextrose. but i'm also somewhat of a hardgainer. explore other options for a carb if you're worried about the excessive dextrose, but you need more than one tbs.

**vpchill** · 07-17-2009, 04:38 AM

Originally Posted by collar

no worries mate, your very welcome.

Yeah we are always learning thats the beauty of it.

also man if you are in office job all day, i wouldnt put you in 1.9 activity level, personally i will go a little lower.

especially that you are trying get in shape, im assuming that means cutting or somewhere along the line of cutting.

i would bring the activity level bit lower and recalculate.

Ok, I will recalculate and Repost me Diet soon. I was mistaken, I thought the activity was how much you do in gym or cardio etc...

**vpchill** · 07-17-2009, 04:39 AM

Originally Posted by ricogl40

definitely lose the english muffin. replace with a solid protein- keeep those carbs low in the evening. I think you shoud add some more carbs to PPWO meal. and one tbs of Dextrose? if you want to gain any muscle, you are going to need a higher blood sugar level when you introduce protein pwo to shuttle it where it needs to go. I used to make my pwo shake in a 2:1 dex/whey ratio. i.e. 40g of whey with around 80g of dextrose. but i'm also somewhat of a hardgainer. explore other options for a carb if you're worried about the excessive dextrose, but you need more than one tbs.

Thank you, I wondered if adding so much dextrose would be over doing it. I can gain weight very easily. I am trying to lose weight as of now. I will add more dextrose indeed. Thanx for your info.