Please check my diet. I need to be shredded by 3rd october.

Age: 22
Weight: 66kg
Height: 5'7
B/f: 9/10 %
been training for 3 solid years
Diet: 6 days a week very clean, one day a week not so clean
Cardio: 25 min, 4-5 days a week

My diet currently looks like this:

Breakfast: 100g oats with 2 scoops whey protein powder

Mid morning: 1 chicken breast and half cup brown/wild rice, or low sugar oats cereal bar with a protein shake

Lunch: 2 Chicken breast and a cup brown/wild rice

after gym: protein shake and sometimes half a fruit.

dinner: 2 chicken breasts/grilled fish with veg

That is basically my everyday diet now that I am cutting. I am trying to get to 5% b/f by 3rd october. I am steadily losing fat but is there anything I can do to my diet to speed up the process?

Thanks for your input

why are you trying to get that low??

what is your bmr/tdee?

what are your macros for your meals??

What happens october 3rd? Drop the not so clean day from the diet first off.

you're 5'7... and 145 pounds.. and you want to cut?

Well tell us your goals..

What's your goal?

Sounds like he has a vacation or something coming up to me.....

Quote:

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Originally Posted by Vitruvian-Man

you're 5'7... and 145 pounds.. and you want to cut?

Well tell us your goals..

What's your goal?

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your suprised by his weight after looking at his diet?? really?/

ye its spring break that weekend in south africa and i'm going to be in sun city. i'll have my shirt off all day and there are going to be too many pretty girls.

I prefer a very very ripped look to a big bulky look. I have good muscle size and definition, if you had to see a pic of my you won't believe I am that weight.

That being said, I want an extremely ripped mens health cover look.. so if you could just help with the diet and fat loss that would be great

Funny I actually guessed this one....

145lbs is very very small and cutting will only make it worse, to lose another 5% bf you would be like 137lbs. which is basically in the normal range for women. If anything you should bulk.

LOL, plz post a pic.

i think you need to drop the non-clean day. up the cardio 5 mins a week.

and up the carbs so you keep your metabolism moving

This is when I was a bit more cut earlier this year. about 7% b/f. I am slightly bigger now and for my short stature it looks very stocky. my goal is to have an extremely ripped look (think bad guy in never back down) That is my goal and I won't change it so please just help with my diet. Thanks to the guys who have given me feedback on my diet. so it sounds like I should dump the cheat day?

^^ there's a little definition there ill admit.. not bad but you still need base work

i really need your bmr/tdee..

you should look into sodium depletion too.. pm fireguy1, he's the guy to go to for that..

sorry bud not sure what that is? how do I measure that? prob a dumb question for a 3 year trainer lol
I drink a lot af water everyday. I am always walking around with a water bottle during the day. I also try to watch sodium intake as much as possible.
My big problem I think is my cheat day which is usually quite big

Welcome to the diet forum....

if you have not already done so, post up your stats

age
weight
height
bf
goals.. be specific

please take the time to follow these directions, they will better prepair the both of us for the critique and tweaking of your diet..

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

example:

6am pro/carb/fat/cal
10 egg whites 50/0/0/200
1/2 cup oats- 3/50/2/218
53/50/2/418


REMEMBER

1g protien - 4cal
1g carb - 4cal
1g fat - 9cal
1g alcohol - 8cal (some would argue 7)



also tell me what your workout reg is...



BMR formula #1 (if you bf is high, use this one... you need an accurate bf reading)


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)




BMR formula #2 (only to be used if your bf is low)

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


female BMR = 655 + ( 4.35 x weight in pounds ) + ( 4.7 x height in inches ) - ( 4.7 x age in years )


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/read-here-first/323516-so-you-wanna-learn-how-diet.html

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..


once you've aquired this vast knowledge and done what i'v asked of you, please post up a new diet for critiquing and finalization...
please include macros and times just as before...


try to remember that dieting is not an overnight thing.. it takes time and patience....

Dump the cheat, double your cardio, cut the oatmeal from 100 to 50 in the morning and you will be there. You are going to look like a rake in clothes but you will be leaner. Caveat, since your goal for this is to look good for spring break....The NEXT dude that gets laid cause he was 5% at the beach and not 7% will be the FIRST dude.

Quote:

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Originally Posted by FireGuy1

Dump the cheat, double your cardio, cut the oatmeal from 100 to 50 in the morning and you will be there. You are going to look like a rake in clothes but you will be leaner. Caveat, since your goal for this is to look good for spring break....The NEXT dude that gets laid cause he was 5% at the beach and not 7% will be the FIRST dude.

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LOL!

hey shaunsta, you look an awful lot like ADB007.

http://forums.steroid.com/members-pictures/383228-my-updated-progress-pics.html

not saying you are. Just saying you have the exact same jaw line.

its your life bud...

my 2 cents... bulk..

ripped? think of morning meal, only time you get your carbs. high protien! veggies! take some fiber, cause you dont count them as carbs. if you BP is good, mayne thermogenic???

work on medial delts, make waste look smaller. you will make it, throw in cardio maybe a few times a week after weights.

Quote:

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Originally Posted by D7M

LOL!

hey shaunsta, you look an awful lot like ADB007.

http://forums.steroid.com/showthread.php?t=383228

not saying you are. Just saying you have the exact same jaw line.

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Hey bud. ye sorry this is me. I was unaware but my brother was already logged in when I created this thread. so I was expecting it to ask me for my log in details but it just posted the thread under my brothers name. He doesn't mind though

Thanks for the advice guys!

Quote:

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Originally Posted by ADB007

Hey bud. ye sorry this is me. I was unaware but my brother was already logged in when I created this thread. so I was expecting it to ask me for my log in details but it just posted the thread under my brothers name. He doesn't mind though

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I knew it! lol. it's all good, though.

it's good to have a near photographic memory.

Quote:

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Originally Posted by D7M

LOL!

hey shaunsta, you look an awful lot like ADB007.

http://forums.steroid.com/showthread.php?t=383228

not saying you are. Just saying you have the exact same jaw line.

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thast exactly wht i was thinking............

Quote:

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Originally Posted by D7M

I knew it! lol. it's all good, though.

it's good to have a near photographic memory.

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Ye that is impressive lol

more cardio, watch salt, cut cals by a little bit each week if dropping weight slows ect there's tons of things you can do to get ripped... If I were you i'd go at 9% lean with all my muscle I've worked for though. If you're really satisfied with the amount of muscle you have right now then hey by all means, you've done it. I think you'd look much better at 170 lean

I did a cut a while back and it made me feel small as hell...