cutting diet

[rocafella]

age : 25
height : 5'11
wieght : 180lb
training : 1 year
bf : 15%

my diet is :
1st meal : 6 egg white, 1 piece whole wheat toast, 1 apple 1 banana
2nd meal : can of tuna
3rd meal : 2 chicken breast grilled
workout
4th meal : 2 chicken breast grilled
5th meal : grilled fish
6th meal : 0 fat protien ISO 100

doing a cycle of test p/var/clen

any info would be much appreciated

thanks

[Damienm05]

I can't find a question in there, so I'll make a comment. You seem to have no carbs or fats in your diet. Minus your breakfast, which has fruit - seemingly contrary to your goals based on the rest of your ill-conceived diet. You won't make gains on your cycle. At least not enough to justify doing steroids , lol.

[rocafella]

I can't find a question in there, so I'll make a comment. You seem to have no carbs or fats in your diet. Minus your breakfast, which has fruit - seemingly contrary to your goals based on the rest of your ill-conceived diet. You won't make gains on your cycle. At least not enough to justify doing steroids, lol.

i dont wanna gain weight, i just wanna lose fat.

i posted my diet to see if its good or not, and if someone can help me with it

thanks for replying

[Lil man 10]

I would cut the fruit, the natural sugar seems to be an empty calorie, need to add some efa like fish oil, I prefer cashews or mixed nuts myself doesnt take much, and check out some threads on pwo nutrition, you need some fast acting protein after workout, and where are the veggies?

[mg1228]

need to know ur tdee---use the info below to figure it---also need macros for each meal

make sure u watch the videos at the bottom---imo theyre a must for everyone wanting to learn how to eat



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

I should also give you an idea of what dieting should look like... you need to make sure every last calorie you take in isn't an empty calorie... every time you eat you should be eating with a purpose which is to fuel your body for growth and fat loss (predicated on your goals)...

Good meats/protien to eat..

Chicken Breast
Turkey Breast
Eggs/Egg Whites
Bison/Deer Meat
93% and up lean beef (ground beef, roast beef, london broil are just a few examples)
Fish (tuna, salmon, talipa etc..)
Whey (PWO ONLY)
Casien (BEDTIME ONLY)

Good Complex Carbs

Oats (not that instant crap, all natural steel cut/rolled oats)
Sweet potatos
Yams
Wheat Bread (no, not the enriched type)
Ezekiel Bread
Glutin Free Bread

Good Essential Fatty Acids

Almonds
Avocado (my fav)
Cashews
EVOO (extra virgin olive oil)
Fish Oil



You can google endless more where that came from.. get creative..

Also, try to seperate your pro/carb and pro/fat meals, usually leaving your pro/fat meals for bedtime... Beefs should be eaten closer to bed time and usually falls between the last and second to last meal

PROTIEN SHAKES (WITH THE EXCEPTION OF CASIEN SHAKES) SHOULD BE CONSUMED POST WORKOUT ONLY!!!!!! DO NOT CHEAT YOURSELF BY REPLACING A MEAL WITH PROTIEN SHAKE, THEY DO 1/8 OF WHAT REAL FOOD WILL DO FOR YOU IN ITS PLACE...


Below are links to a great series of diet/nutritional vidoes that will give you a better idea as to what dieting is. Please remember that Milos only gives you a standard diet while we are trying to CUSTOMIZE one with you. This is why we need your BMR/TDEE and MACROS

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

So you wanna learn how to Diet?


You can run a great many types of diets.. low carb, high carb, carb cycle, keto, etc.... there is no ONE right way.. the best thing you can do is pick one and stick to it while paying attention to how your body is reacting to it... some people are carb sensetive, some are not... you'll have to find out yourself

MICROCALIBRATION - Microcalibration is a must for dieting.. usually based upon your goals you will be set either 500 calories above or below your TDEE. This is a starting point and you need to be checking yourself by weight or measurment every week to scale how your body reacts..

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

[rocafella]

1st meal 10:00am : 6 egg white, 1 piece whole wheat toast, 1 apple 1 banana

cal 358 fat 1.9g carbs 60g pro 26.4g

2nd meal 12:00pm : can of tuna

cal 171 fat 1.2g carbs 0 pro 37.5g

3rd meal 2:00pm : 2 chicken breast grilled

cal 111 fat 4.4g carbs 0 pro 16.8g

workout 5pm

4th meal 6:30pm : 2 chicken breast grilled and raw salad

cal 217 fat 11.7g carbs 3.3g pro 23.8g

5th meal 8:30pm : grilled fish

cal 69 fat 2g carbs 0.2g pro 11.9g

6th meal 10:30pm : Iso 100 protien :

cal 318 fat 0 carbs 2g pro 24g

thats turns into = cal 1244 fat 21.2g carbs 65.5g pro 140.4g

my Bmr = 1872

my Tdee = 3229

[rocafella]

my goal is to reach 8-10% body fat in 8 weeks

[mg1228]

1st meal 10:00am : 6 egg white, 1 piece whole wheat toast, 1 apple 1 banana

cal 358 fat 1.9g carbs 60g pro 26.4g
add 3 whole eggs--drop fruit--double toast or brtter yet drop it and do oats with water
2nd meal 12:00pm : can of tuna

cal 171 fat 1.2g carbs 0 pro 37.5g
need to add a carb source or fat source
3rd meal 2:00pm : 2 chicken breast grilled

cal 111 fat 4.4g carbs 0 pro 16.8g
those must b chicken nugget size--4 oz chicken is 120cals 24pro 0carb 2fat--check macros
workout 5pmneed a pre wo meal--too much time since last meal

4th meal 6:30pm : 2 chicken breast grilled and raw salad

cal 217 fat 11.7g carbs 3.3g pro 23.8g
need to add a carb source--sweet potato?--is this immediately following wo
5th meal 8:30pm : grilled fish

cal 69 fat 2g carbs 0.2g pro 11.9g
is that 2oz?--triple it and add broccoli or other fibrous carb and complex carb
6th meal 10:30pm : Iso 100 protien :

cal 318 fat 0 carbs 2g pro 24g
make this a casein shake and add 2 tbsp natty pb
thats turns into = cal 1244 fat 21.2g carbs 65.5g pro 140.4g

my Bmr = 1872

my Tdee = 3229

look for bold above---ur too far behind tdee---way too far---get 500 cals back---maybe do 2500---ur closer to that than u think cause ur macros are low-----u also need to take some fish oil---maybe 2 grams in 3-4 of ur meals--u also need to be doing cardio as much as possible--

make changes and redo macros

[rocafella]

ya my fourth meal is immediately after workout.

what do you think my before workout meal should be ??

on 2nd meal, can i add the carbs on the 3rd meal, like rice ?


thanks for the help bro

[gbrice75]

MG is right - if your BMR is 1872 and you're eating 1200 calories/day (or anywhere close to that) - you're WAY below and you won't lose anything but muscle. You need to be about 500 behind your TDEE - I would do what MG suggested and get around 2500 a day, check and see how you're doing after 2-3 weeks and readjust as necessary.

I'm currently at 1900/day and my TDEE is around 2500 - so you're WAY off bro.

[theryano]

What r u eating on the chicken....if u smother in something fattening it defeats the purpose.

[mg1228]

ya my fourth meal is immediately after workout.

what do you think my before workout meal should be ??u can do 1 scoop whey and 1/2 cup oats or 3/4 cup oats if it fits in your macros

on 2nd meal, can i add the carbs on the 3rd meal, like rice ?are u askin if u should add carbs to both meals---yes if u are---or a fat source on 2 and carbs on 3--make sure its brown rice


thanks for the help bro

no prob--repost it when u get it figured

[rocafella]

no prob--repost it when u get it figured

hey bro, thanks for the info, just have a question about the protein shake.

whey protein before workout, 1 scoop and 1/2 oats, mixed with what ?? water or skimmed milk, and how many ml, 100,200,300 ??

and casein protein before bed, how many scoop ?? and do i mix it with skimmed milk or water ?? and how many ml ?

thanks

[mg1228]

hey bro, thanks for the info, just have a question about the protein shake.

whey protein before workout, 1 scoop and 1/2 oats, mixed with what ?? water or skimmed milk, and how many ml, 100,200,300 ??mixed with water, mix 1/2 cup water with 1/2 cup oats and splenda

and casein protein before bed, how many scoop ?? and do i mix it with skimmed milk or water ?? and how many ml ?i mix with water--how many scoops depends on where ur at on macros--i do 1 scoop---enough water so it mixes well

thanks

see bold