Trying to cut, not really working

[jccnewbie]

This will be my first time trying any sort of diet like this. In the past I have tried and had good results with just zero carbs but I always gain it all back. Here are my stats and what I have put together. Any suggestions would be greatly appreciated.

29
6'2"
265
18%BF

Breakfast
5oz egg beaters
2 slices whole wheat toast
6 oz skim milk
25mg winnie, multi vitamin, milk thistle, fish oil.

Snack
12oz can of tuna

Lunch
chicken breast
1 cup quinuoa

Snack
12oz can of tuna
25mg winnie

Dinner
salad with balsamic vinegrette dressing
12oz can of tuna

This is just an example of how my meals have been looking for the past week. I haven't seen much of an improvement so I am assuming that I am doing something wrong.

I have also included an AM cardio routine (twice a week) in addition to my standard three days a week of cardio.

[Klimax]

Give the macros. It will be easier to help you.

[jccnewbie]

I don't hav ethe exact numbers but here is what I can look up while I'm here at work

Breakfast
5oz egg beaters 117 cal. fat.0 carbs 2 protein 26
2 slices whole wheat toast cal.110 fat. 5 cab 13. fiber 1 protein 3
6 oz skim milk
25mg winnie, multi vitamin, milk thistle, fish oil.

Snack
12oz can of tuna cal. 365 fat. 3 carbs. 0 fiber 0 protein 80

Lunch
chicken breast
1 cup quinuoa cal. 222 fat. 2 carb.39 protein 8

Snack
12oz can of tuna cal. 365 fat. 3 carbs. 0 fiber 0 protein 80
25mg winnie

Dinner
salad with balsamic vinegrette dressing
12oz can of tuna cal. 365 fat. 3 carbs. 0 fiber 0 protein 80

[chitownhoker]

I don't hav ethe exact numbers but here is what I can look up while I'm here at work

Breakfast
5oz egg beaters 117 cal. fat.0 carbs 2 protein 26
2 slices whole wheat toast cal.110 fat. 5 cab 13. fiber 1 protein 3
6 oz skim milk
25mg winnie, multi vitamin, milk thistle, fish oil.

Snack
12oz can of tuna cal. 365 fat. 3 carbs. 0 fiber 0 protein 80

Lunch
chicken breast
1 cup quinuoa cal. 222 fat. 2 carb.39 protein 8

Snack
12oz can of tuna cal. 365 fat. 3 carbs. 0 fiber 0 protein 80
25mg winnie

Dinner
salad with balsamic vinegrette dressing
12oz can of tuna cal. 365 fat. 3 carbs. 0 fiber 0 protein 80

read the sticky "how to cut" thread, then get back to us with that information

[jccnewbie]

read the sticky "how to cut" thread, then get back to us with that information

There is quite a bit of information there but I'm not quite sure what information I'm supposed to give you from it. Maybe I'm looking at the wrong sticky?

[chitownhoker]

sorry about that, wronge sticky just read this

you need to figure our your BMR (this is the basal metabolic rate of your body... which means if you were to do nothing all day, ur body would burn these many calories)

once u'v figured out your BMR, u need your TDEE (this is your total daily energy expenditure, it's based upon your activity level)


But first things first, please post up your current diet.. you have to be brutally honest about what you've been eating on average for the last few weeks so i know where your metabolism is at..
please include macros

MACROS = pro/fat/cal/carb of every meal and a daily total on the bottom
you can use fitday . com to help you our with this... be as detailed and specific as possible

please include the time of when u eat and the time of your workout

also tell me what your workout reg is...



BMR formula


BMR (men and women) = 370 + (21.6 X lean mass in kg)



in order to figure out your bmr, you need to know what your lean body mass is.. so, in turn, u need to know what your body fat percentage is...

if you dont know your bodyfat percentage, go to your gym and get tested (please dont use electronic scales to get your bf checked, they're horrible)

if you cannot find a gym to get tested at, please post up a picture for estimates, we're pretty good at it (you also have the option of pming it to me if you have more then 25 posts)

Total weight x bf in decimel form = total bf weight

Total weight - total bf weight = total lean body mass

if your total lean body mass is in lbs, u can divide it by 2.2 to get it in kilograms..

for example..

i am 6'4 275lbs at 14% bf... so i would multiply 275 by .14 (converted from percent to decimal)= 38.5lbs

275 - 38.5 = 236.5lbs lean body weight

236.5 / 2.2 = 107.5 lean mass in kg

370 + (21.6 x 107.5) = 2692 BMR (this is high for the average person, im a big guy)

TDEE

Once u have you bmr, u need to calculate your TDEE, this is simply done with some multiplication...

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



Once you have your TDEE, i need you to watch these videos

Milos Sarcev "Secret of the Pro's" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..

[jccnewbie]

I will have all of this information calculated sometime tomorrow. Thanks for your time so far!

[jccnewbie]

OK here it is.....

Breakfast 0700
1 cup oats 607 10.8 103.4 26.3
protein shake 223 5.0 27.3 17.3

snack 1000
can of tuna in water 194 1.4 0.0 42.6

Lunch 1200
1 cup oats 607 10.8 103.4 26.3
protein shake 223 5.0 27.3 17.3

Snack 1400
can of tuna in water 194 1.4 0.0 42.6

Dinner 1700
8 oz Chicken 538 30.6 0.0 61.4

PWO 1900
protein shakex2 446 10.0 54.7 34.6


Totals 3,031 74.9 316.1 268.5


BMR= 2503.43 KG (265lb@18%bf)

TDEE 4318.42 (active weight lifting 6 days a week + added cardio 3x)

Thanks for all of this great information. This has really opened my eyes on how poorly I have been eating.

[chitownhoker]

OK here it is.....

Breakfast 0700
1 cup oats 607 10.8 103.4 26.3
protein shake 223 5.0 27.3 17.3

snack 1000
can of tuna in water 194 1.4 0.0 42.6

Lunch 1200
1 cup oats 607 10.8 103.4 26.3
protein shake 223 5.0 27.3 17.3

Snack 1400
can of tuna in water 194 1.4 0.0 42.6

Dinner 1700
8 oz Chicken 538 30.6 0.0 61.4

PWO 1900
protein shakex2 446 10.0 54.7 34.6


Totals 3,031 74.9 316.1 268.5


BMR= 2503.43 KG (265lb@18%bf)

TDEE 4318.42 (active weight lifting 6 days a week + added cardio 3x)

Thanks for all of this great information. This has really opened my eyes on how poorly I have been eating.

i would check the macros on those oats, and that chicken 30 grams fo fat?!?!?! and my oats for one cup are like 57 carbs, 10p, and 5f for like 300 something calories.

also last shake of the day eat something with less carbs, and more pro. and if you must have a shake have it with milk.

for breakfast have some egg whites instead of the pro powder. for lunch eat some red meat.

you also don't have any info on here about post work out shake or postwork out meal... those all need to be considered too.

clean this diet up a bit and get back to us

[chitownhoker]

OK here it is.....

Breakfast 0700
1 cup oats 607 10.8 103.4 26.3
protein shake 223 5.0 27.3 17.3

snack 1000
can of tuna in water 194 1.4 0.0 42.6

Lunch 1200
1 cup oats 607 10.8 103.4 26.3
protein shake 223 5.0 27.3 17.3

Snack 1400
can of tuna in water 194 1.4 0.0 42.6

Dinner 1700
8 oz Chicken 538 30.6 0.0 61.4

PWO 1900
protein shakex2 446 10.0 54.7 34.6


Totals 3,031 74.9 316.1 268.5


BMR= 2503.43 KG (265lb@18%bf)

TDEE 4318.42 (active weight lifting 6 days a week + added cardio 3x)

Thanks for all of this great information. This has really opened my eyes on how poorly I have been eating.

to be honest i would be careful with the muliplier, i always under estimate it a little bit at first and see how it goes maybe instead of a 1.7 multiplier try 1.55 and see where that brings you. People will then sometimes tell you that you need to minus 500 calories from that number to loose 1 pound per week. I would also tend to disagree with this, since if you are just starting to diet and you start eating clean you will loose wieght at your tdce.

sorry im kinda bouncing around if you need me to clear anything up let me know!

[jccnewbie]

i would check the macros on those oats, and that chicken 30 grams fo fat?!?!?! and my oats for one cup are like 57 carbs, 10p, and 5f for like 300 something calories.

also last shake of the day eat something with less carbs, and more pro. and if you must have a shake have it with milk.

for breakfast have some egg whites instead of the pro powder. for lunch eat some red meat.

you also don't have any info on here about post work out shake or postwork out meal... those all need to be considered too.

clean this diet up a bit and get back to us

OK here is right off the oats container (1/2 cup)

Cals 150 Fat 3 Carbs 27 Prot 5

As far as the chicken, that's what fitday.com came up with for 8oz of boneless chicken. What should it be at??

Post work out was the last line, the 2 scoops of protein powder. I will change that to tuna.


Breakfast 0700
1/2 cup oats Cals 150 Fat 3 Carbs 27 Prot 5
protein shake 223 5.0 27.3 17.3

snack 1000
can of tuna in water 100 0 0 24 (this came off the can)

Lunch 1200
1/2 cup oats Cals 150 Fat 3 Carbs 27 Prot 5
.5lbs. lean beef 395 14.4 0.0 61.9

Snack 1400
protein shake 223 5.0 27.3 17.3

Dinner 1700
8 oz Chicken 538 30.6 0.0 61.4 ??????

P.W.O. 1900/2000?
can of tuna in water 100 0 0 24

Total 1885 61(pending chicken info)? 108.6 215.9

These numbers are far more accurate than before except the chicken maybe?

[jccnewbie]

to be honest i would be careful with the muliplier, i always under estimate it a little bit at first and see how it goes maybe instead of a 1.7 multiplier try 1.55 and see where that brings you. People will then sometimes tell you that you need to minus 500 calories from that number to loose 1 pound per week. I would also tend to disagree with this, since if you are just starting to diet and you start eating clean you will loose wieght at your tdce.

sorry im kinda bouncing around if you need me to clear anything up let me know!

So at 1.55 my TDEE is 3880. Is this the amount of calories that I need to take in??

[chitownhoker]

OK here is right off the oats container (1/2 cup)

Cals 150 Fat 3 Carbs 27 Prot 5

As far as the chicken, that's what fitday.com came up with for 8oz of boneless chicken. What should it be at??

Post work out was the last line, the 2 scoops of protein powder. I will change that to tuna.


Breakfast 0700
1/2 cup oats Cals 150 Fat 3 Carbs 27 Prot 5
protein shake 223 5.0 27.3 17.3

snack 1000
can of tuna in water 100 0 0 24 (this came off the can)

Lunch 1200
1/2 cup oats Cals 150 Fat 3 Carbs 27 Prot 5
.5lbs. lean beef 395 14.4 0.0 61.9

Snack 1400
protein shake 223 5.0 27.3 17.3

Dinner 1700
8 oz Chicken 538 30.6 0.0 61.4 ??????

P.W.O. 1900/2000?
can of tuna in water 100 0 0 24

Total 1885 61(pending chicken info)? 108.6 215.9

These numbers are far more accurate than before except the chicken maybe?

So at 1.55 my TDEE is 3880. Is this the amount of calories that I need to take in??

ya that sounds a lot better on the oats.

chx is for 4oz of the stuff you get in a bag frozen, is about 22g pro, 0c, 1.5f for about 110 calories or so.

for your post work out shake you should have twice as many carbs as pro and half of the carbs should be simple. A great cheap post work out shake is the packet oatmeal. three packet of that is about 99 carbs with 45 grams sugar. which is perfect than add two scoop of protein.

your post work out MEAL should be some red meat and some carbs. maybe a 8oz 90% lean hamburger and three slices of ezekial bread which would be about 45, 50p, 10f.

As far as the number of pro/carbs/fat you should have you can do a 40/40/20 split which would be about 380g pro, 380g carbs and 90g fat.

so your going to need to add some calories in there.

breakfast shoul have about 100g carbs in there to get your metabolism going. Post work out could have 100g carbs
and post work meal can have another 50 carbs, that way you get 250 carbs out of the way there.

you should have 6-7 meals per day.

get some veggies in there somewhere.

[chitownhoker]

ya that sounds a lot better on the oats.

chx is for 4oz of the stuff you get in a bag frozen, is about 22g pro, 0c, 1.5f for about 110 calories or so.

for your post work out shake you should have twice as many carbs as pro and half of the carbs should be simple. A great cheap post work out shake is the packet oatmeal. three packet of that is about 99 carbs with 45 grams sugar. which is perfect than add two scoop of protein.

your post work out MEAL should be some red meat and some carbs. maybe a 8oz 90% lean hamburger and three slices of ezekial bread which would be about 45, 50p, 10f.

As far as the number of pro/carbs/fat you should have you can do a 40/40/20 split which would be about 380g pro, 380g carbs and 90g fat.

so your going to need to add some calories in there.

breakfast shoul have about 100g carbs in there to get your metabolism going. Post work out could have 100g carbs
and post work meal can have another 50 carbs, that way you get 250 carbs out of the way there.

you should have 6-7 meals per day.

get some veggies in there somewhere.

if you can afford it you could do a 50/30/20 split and have about 480 grams pro, 300 grams carbs, and 90 g fat

[chitownhoker]

it would be awsome if i could see a pic of you to

[jccnewbie]

it would be awsome if i could see a pic of you to

I attached a pic of me at my 30 day mark after beggining my program (now at about 53 days). This was also before I started taking Winnie so I have a little more muscle size and a little less fat.

[doctorclaus]

This will be my first time trying any sort of diet like this. In the past I have tried and had good results with just zero carbs but I always gain it all back. Here are my stats and what I have put together. Any suggestions would be greatly appreciated.

29
6'2"
265
18%BF

Breakfast
5oz egg beaters
2 slices whole wheat toast
6 oz skim milk
25mg winnie, multi vitamin, milk thistle, fish oil.

Snack
12oz can of tuna

Lunch
chicken breast
1 cup quinuoa

Snack
12oz can of tuna
25mg winnie

Dinner
salad with balsamic vinegrette dressing
12oz can of tuna

This is just an example of how my meals have been looking for the past week. I haven't seen much of an improvement so I am assuming that I am doing something wrong.

I have also included an AM cardio routine (twice a week) in addition to my standard three days a week of cardio.

yes you are, for starters you are too fat to take winstrol, you are shutting down your testosterone and you shouldnt take any steroids till you are about 13% body fat. do you research on that... winstrol is to drop waterweight and make your muscles hard save it for when you drop some bf.

eat whole grain bread not whole wheat, if you want to cut dont drink milk sorry bro too much processed sugars, bro where is your carbs????? your body needs carbs good carbs eat a 1/2 cup of oat meal in the am with EGG WHITES!! egg beaters are garbage...

throw some vegetables in there, if you are wondering why???.. it takes 10 calories to diggest 5 calories of vegetables get it??? now we r talking..

avoid your fish oil in the am take it in the afternoon. keep your carbs separated from your fats. do cardio before you eat, dont eat until 10 am if you wake up at 730... why??? cortisol and insulin levels are thru the roof at this time your body will store all the fat it can. other than that

if you want to start to see results within 3 weeks do 2500 calories of cardio a week at target heart rate so everyday do 500 cals at target heart rate..

good luck!

[doctorclaus]

ohh i didnt see the pic you look a good 20% to me

[doctorclaus]

you whey protein post work out with fruit!!!!!!!!!!!!!!!!!!! tuna takes 3 hrs to be broken down into aminos whey takes 20 mins

[jccnewbie]

yes you are, for starters you are too fat to take winstrol, you are shutting down your testosterone and you shouldnt take any steroids till you are about 13% body fat. do you research on that... winstrol is to drop waterweight and make your muscles hard save it for when you drop some bf.

eat whole grain bread not whole wheat, if you want to cut dont drink milk sorry bro too much processed sugars, bro where is your carbs????? your body needs carbs good carbs eat a 1/2 cup of oat meal in the am with EGG WHITES!! egg beaters are garbage...

throw some vegetables in there, if you are wondering why???.. it takes 10 calories to diggest 5 calories of vegetables get it??? now we r talking..

avoid your fish oil in the am take it in the afternoon. keep your carbs separated from your fats. do cardio before you eat, dont eat until 10 am if you wake up at 730... why??? cortisol and insulin levels are thru the roof at this time your body will store all the fat it can. other than that

if you want to start to see results within 3 weeks do 2500 calories of cardio a week at target heart rate so everyday do 500 cals at target heart rate..

good luck!

THANKS!! That is some great info. I have been eating first thing in the AM and taking all of my fish oil right away. I'm still working on the diet to get everything tuned in just right. I have to figure in the foods I already have at home.

BTW the BF% was from a BF calculator I found online, I figured that it might be off 2-5%...

[jccnewbie]

you whey protein post work out with fruit!!!!!!!!!!!!!!!!!!! tuna takes 3 hrs to be broken down into aminos whey takes 20 mins

Got it. I was trying to avoid carbs so late at night, but I will make that adustment.

[doctorclaus]

no problem bro thats what we r here for i just wish a pro would help me with my diet.....
still not replies on my diet

[chitownhoker]

yes you are, for starters you are too fat to take winstrol, you are shutting down your testosterone and you shouldnt take any steroids till you are about 13% body fat. do you research on that... winstrol is to drop waterweight and make your muscles hard save it for when you drop some bf.

eat whole grain bread not whole wheat, if you want to cut dont drink milk sorry bro too much processed sugars, bro where is your carbs????? your body needs carbs good carbs eat a 1/2 cup of oat meal in the am with EGG WHITES!! egg beaters are garbage...

throw some vegetables in there, if you are wondering why???.. it takes 10 calories to diggest 5 calories of vegetables get it??? now we r talking..

avoid your fish oil in the am take it in the afternoon. keep your carbs separated from your fats. do cardio before you eat, dont eat until 10 am if you wake up at 730... why??? cortisol and insulin levels are thru the roof at this time your body will store all the fat it can. other than that

if you want to start to see results within 3 weeks do 2500 calories of cardio a week at target heart rate so everyday do 500 cals at target heart rate..

good luck!

agreed on the winnie, it does very little for muscle gain or fat loss. its going to hurt you in the end when your off the winnie and your estro bumps up your going to put weight on fast without a proper pct. wasting your money. I would say your closer to 25% bf. I also hope your off the winnie soon, anything longer than 6 weeks and your looking for trouble with that winnie.

[chitownhoker]

i need to start asking more questions about wtf people are taking when they come to the diet forum... come on buddy 8 weeks into a cycle and NOW your asking about your diet? no excuse for this

[jccnewbie]

i need to start asking more questions about wtf people are taking when they come to the diet forum... come on buddy 8 weeks into a cycle and NOW your asking about your diet? no excuse for this

First month was atkins diet (didn't work), after that my "idea" of a healthy diet (didn't work), that's why I came to the pros.

You think the 30 day picture is bad, you should see the before pic....YIKES!

8 weeks into my workout program , 3 weeks into the winnie. I plan to cut back to 25mg for a week then come off all together until I burn more fat.

My diet is looking a little better today (I think). I still have to do the calculations but I have included some veggies and I plan to change my PWO to Whey and a bannana.

I will also be holding off on the weight training and putting all of my focus into core/cardio (at target HR) to help shred the fat.

[jccnewbie]

OK here is today so far.....

0700
water

0900
1 small cucumber raw 19 0.3 3.4 0.9

0930
Yogurt 160 2 31 5

1030
chicken sausage (not sure of the macros here, couldn't find anything on fitday)

1200
romaine salad w/flax seeds& salad spritzers 164 6.7 24.2 18.6
whey protein 227 5.1 27.8 17.6

Just so far today, probably going to have 2 cans of tuna for some snacks today and 2X whey protein PWO tonight (and a bannana if I have one). This was all I had to work with as to what I had in the house last night that didn't come from a box or bag. I plan to get some London broil and some other lean red meat to include in this for next week.

Also took anly 25mg of winnie this morning to taper off until I lose more weight. Should I do that for a whole week or can I stop after a few days??

[jccnewbie]

OK here is today so far.....

0700
water

0900
1 small cucumber raw 19 0.3 3.4 0.9

0930
Yogurt 160 2 31 5

1030
chicken sausage (not sure of the macros here, couldn't find anything on fitday)

1200
romaine salad w/flax seeds& salad spritzers 164 6.7 24.2 18.6
whey protein 227 5.1 27.8 17.6

Just so far today, probably going to have 2 cans of tuna for some snacks today and 2X whey protein PWO tonight (and a bannana if I have one). This was all I had to work with as to what I had in the house last night that didn't come from a box or bag. I plan to get some London broil and some other lean red meat to include in this for next week.

Also took anly 25mg of winnie this morning to taper off until I lose more weight. Should I do that for a whole week or can I stop after a few days??

[chitownhoker]

wow, dude you gota read the stickies and research some other diets, i cant spoon feed you a diet...what you have now is even worse than before.....

[chitownhoker]

First month was atkins diet (didn't work), after that my "idea" of a healthy diet (didn't work), that's why I came to the pros.

You think the 30 day picture is bad, you should see the before pic....YIKES!

8 weeks into my workout program , 3 weeks into the winnie. I plan to cut back to 25mg for a week then come off all together until I burn more fat.

My diet is looking a little better today (I think). I still have to do the calculations but I have included some veggies and I plan to change my PWO to Whey and a bannana.

I will also be holding off on the weight training and putting all of my focus into core/cardio (at target HR) to help shred the fat.

poor idea, keep lifting hard, its not the cardio thats going to get you to loose weight, especially since your plus 20 percent bf, its all DIET not cardio....LIFT LIFT LIFT....jamy lil help here im trying to help this guy out i guess i just dont know how to go about it!

[jamyjamjr]

watch the videos chi gave you... u need to watch those videos bud.. you have no idea how to diet, and that's okay.. but without taking the time to learn something your not gonna get anywhere and we're not gonna spoon feed you a diet....

Milos Sarcev "Secret of the Pro's" on Nutrition

http://forums.steroid.com/showthread.php?t=323516

this video will give you a great idea as to what your diet should be looking like and the foods you should be eating..

it's also very informative as to how dieting works and what you need to be doing..

[jccnewbie]

Thanks guys. I know I'm probably a pain. I have never had to watch what was in my diet before and I was always fit (at least I looked that way) without doing much. Afer I got married here came the jiggily belly (I have heard many with the same story).

Also trying to stock up on the proper groceries. The wife has always lived out of a cereal box and my kids are the same way. I hope that by showing them the proper way to eat they will see the results and want to for themselves. I really want this to become a lifestyle, not a "diet". So thanks again for taking the time to help me understand how this works.


Got some "real" eggs last night so I got rid of the egg beaters. I'm still a little confused about the time schedule and how I need to seperate the carbs and fats. If I'm not supposed to eat until 10:00 and not supposed to have carbs the last two meals of the day, should I have the majority of my carbs around 10-12, then my fats with my proteins at night??

Also I don't work out till the evening so will the PWO shake and fruit still be OK with the carbs that late??

You don't have to answer any of that yet. I'm going to watch "Secret of the Pro's" and then post back. Just wanted to give you an idea of where I'm still a little confused.