Help with Fat Loosing Diet

**Wingman1** · 03-07-2010, 12:51 AM

Age 39
weight 225
Height 5'11"
BF .28
BMR 1815
TDEE 2495
Goal to come down in weight around 200 pound mark or less and build muscle

Breakfast 7:30am
Oatmeal 9.5/37/226/39.22 with 2 tablespoons flaxseed
coffee .17/0/0/.70
banana .75/.35/67/172
10.42/37.35/293/56.92

snack 10am
apple .23/.45/73.75/19.06
hard boiled egg white 17/0/81/1.6
17.23/.45/154.75/20.66

lunch 12:30
grilled chicken 41.5/4.7/220/0
raw spinach .85/0/6.6/1
red bell pepper 1.3/.28/40.23/9.5
cheese half cup 7/9/115/1
50.65/13.98/381.83/11.5

snack 3:00
nonfat plain yogurt 14/0/136/19
hard bopiled egg white 17/0/81/1.6
31/0/217/20.6

dinner 6:00
cod fish 28/5/167/.5
potatoe 2.7/0/137/32
brocolli steamed 8/1/78/14
avocado 2.8/22/235/11
41.5/28/645/57.5

snack 10:00
apple .23/.45/73.75/19
almond butter 7/16/190/6
7.23/16.45/263.75/25

Gym 8:00-9:30
45 elliptical or treadmill
200 crunches
weights
bi's and tri's one day
back and chest other day
legs and shoulders other day
using moderate weights as i just started incorporating weights 3 sets of 10

dinner sometimes fish gets substituted for chicken or lean beef(i hunt so usualy deer) other times i replace meat and potatoe for portabello mushroom with fried egg on top
other times potatoe gets replaced for brown rice

but that is the general meals for the day

**mg1228** · 03-07-2010, 08:12 AM

can u total up the cals and macros for the day?

**mg1228** · 03-07-2010, 08:16 AM

Originally Posted by Wingman1

Age 39
weight 225
Height 5'11"
BF .28
BMR 1815
TDEE 2495
Goal to come down in weight around 200 pound mark or less and build muscle

Breakfast 7:30am
Oatmeal 9.5/37/226/39.22 with 2 tablespoons flaxseed
coffee .17/0/0/.70
banana .75/.35/67/172 drop it add oats with water
10.42/37.35/293/56.92

snack 10am
apple .23/.45/73.75/19.06drop it--add lean protein source and complex carb
hard boiled egg white 17/0/81/1.6
17.23/.45/154.75/20.66

lunch 12:30
grilled chicken 41.5/4.7/220/0
raw spinach .85/0/6.6/1
red bell pepper 1.3/.28/40.23/9.5
cheese half cup 7/9/115/1drop this--do complex carb--sweet potato?
50.65/13.98/381.83/11.5

snack 3:00
nonfat plain yogurt 14/0/136/19this is no good--make this meal look more like lunch and dinner
hard bopiled egg white 17/0/81/1.6
31/0/217/20.6

dinner 6:00
cod fish 28/5/167/.5
potatoe 2.7/0/137/32what kind of potate?
brocolli steamed 8/1/78/14
avocado 2.8/22/235/11
41.5/28/645/57.5

snack 10:00
apple .23/.45/73.75/19no more fruit--do a casein shake
almond butter 7/16/190/6
7.23/16.45/263.75/25

Gym 8:00-9:30
45 elliptical or treadmill
200 crunchesthese are not necessary---add this time to treadmill
weights
bi's and tri's one day
back and chest other day
legs and shoulders other day
using moderate weights as i just started incorporating weights 3 sets of 10

dinner sometimes fish gets substituted for chicken or lean beef(i hunt so usualy deer) other times i replace meat and potatoe for portabello mushroom with fried egg on top
other times potatoe gets replaced for brown rice

but that is the general meals for the day

see bold--where does ur workout fit in there? between which meals

**Wingman1** · 03-07-2010, 10:05 AM

total macros

158.03/95.33/1955.33/191.58

Gym i go between dinner and late snack, 8:00pm-9:30pm

dinner potatoe is just a regular small potatoe usualy baked

now few questiuons i see where u added your sugestions,,
breakfast you sugested adding oats with water but im already eating oatmeal with water...

one of the guys at the gym had told me lots of green and fruits during the day,, youre saying no fruit for now??

**mg1228** · 03-07-2010, 10:21 AM

Originally Posted by Wingman1

total macros

158.03/95.33/1955.33/191.58i assume thats carbs/fat/cals/protein? or is it pro/fat/cals/carbs?--i would try to get ur protein and carbs to 200gr and back fat down to 50-60gr start by dropping flax in breakfast--just do 3gr fish oil

Gym i go between dinner and late snack, 8:00pm-9:30pmmissed that--in that case u need real food at 10pm--do lean red meat or chicken with your almond butter

dinner potatoe is just a regular small potatoe usualy baked dont do white potatoes--do sweet

now few questiuons i see where u added your sugestions,,
breakfast you sugested adding oats with water but im already eating oatmeal with water... yea sorry--u need protein there--do 2 eggs and 5-6 whites but drop banana

one of the guys at the gym had told me lots of green and fruits during the day,, youre saying no fruit for now??lots of greens is good--fruit is all sugar--not good when cutting

l
see bold---what multiplier did u use for tdee

**Wingman1** · 03-07-2010, 10:53 AM

macros is pro/fat/cals/carbs
i used the first formula u had sent me on the other thread.

**mg1228** · 03-07-2010, 10:58 AM

ok still try to up protein to 200 gr and get fat down to 50-60gr

but what activity multiplier did u use?

**Wingman1** · 03-07-2010, 11:55 AM

1.375....

**Wingman1** · 03-08-2010, 07:56 PM

ok one more question,, when doing cardio, should i do intense or moderate for otimal fat burn, also weights should i be doing heavy weights low rep or lighter weights high rep

**mg1228** · 03-08-2010, 09:07 PM

low intensity cardio--i always try to stay in the 8-12 rep range

**XRockXStarX** · 03-08-2010, 09:57 PM

Originally Posted by mg1228

low intensity cardio--i always try to stay in the 8-12 rep range

i know this is a good way to maintain musce mass, nut what about HIIT. high intensity interval training??? this is way i am going, spint one minute and jog the next minute, back and forth

**Twist** · 03-08-2010, 10:19 PM

Originally Posted by XRockXStarX

i know this is a good way to maintain musce mass, nut what about HIIT. high intensity interval training??? this is way i am going, spint one minute and jog the next minute, back and forth

That's not HIIT. If you do it your way, your hr never recovers. With HIIT you have to let your hr recover and be in the low 65% range for twice as long as it is in the high range 85%. Sometimes it takes 3 minutes just to get down to the low range.

**Wingman1** · 03-09-2010, 10:08 AM

the machines at the gym have the HR monitor built into the handles i use them,, i jog but if it goes up too much i slow down and try to keep HR in the 125 range,,, so far im down 20 pounds sinse Jan 1 im assuming thats a decent rate average of 10 pounds a month,,, i really dont want to loose any more thn 2-2.5 a week so as not to loose any muscle

**Wingman1** · 03-09-2010, 10:08 AM

also reading other peoples diet schedules i see PWO is that pre-workout or post-workout?

**Damienm05** · 03-09-2010, 11:04 AM

Originally Posted by Wingman1

also reading other peoples diet schedules i see PWO is that pre-workout or post-workout?

That is Post-workout.

I would encourage you to do as much cardio as possible and to switch it up. At a low bf% with a lot of lean mass to preserve, I always recommend LIT only but for someone trying to simply get in shape (below 20% bf for starters), I think at least every 2nd cardio session should be done at high intensity. For one, you'll drop a ton of water weight, while burning a ton of calories and feel good but also, I've seen no proof that HIT will strip away muscle in someone who eats carbs pre-workout and has plenty of body fat to draw from.

As for your diet, MG's got you down man - all those changes are a must. As a general rule, try to stop eating carbs 5 hours before bed. Just by making that rule alone, you'll shed some serious fat.

**Wingman1** · 03-09-2010, 11:28 AM

i take in no carbs after 7 pm and i go to bed usualy around 12:30

**Wingman1** · 03-09-2010, 08:35 PM

MG,, can u check my updated menu

Age 39
weight 225
Height 5'11"
BF .28
BMR 1815
TDEE 2495
Goal to come down in weight around 200 pound mark or less and build muscle

Breakfast 7:30am
Oatmeal 6/7.5/220/31 with 2 tablespoons flaxseed
coffee .17/0/0/.70
2 egg whites 10/0/25/0
16.17/7.5/245/31.70

snack 10am
tuna 7/0/30/0
2 hard boiled egg white 17/0/32/0
24/0/62/0

lunch 12:30
grilled chicken 41.5/4.7/220/0
raw spinach .85/0/6.6/1
red bell pepper 1.3/.28/40.23/9.5
43.65/4.98/266.83/10.5

snack 3:00
tuna 7/0/30/0
hard boiled egg whole 6.2/5.28/77/0
13/5.28/107/0

dinner 6:00
cod fish 28/5/167/.5
sweet potatoe baked 3.5/0/204/48
brocolli steamed 8/1/78/14
avocado 2.8/22/235/11
42.3/28/684/73.5

snack 10:00
casein shake 24/3/120/1
almond butter 7/16/190/6
31/19/310/7

Total Macros
170/64.76/1675/121.7
Pro/fat/cals/carbs
im afraid the calories might be too low,, what do you think? should i maybe loose a tuna snack, and add a protein shake in its place or do you think this is fine as is according to the stats

**Twist** · 03-09-2010, 09:07 PM

increase the amount of eggs you eat in the morning. also include whole eggs.

**baseline_9** · 03-10-2010, 07:23 AM

Originally Posted by XRockXStarX

i know this is a good way to maintain musce mass, nut what about HIIT. high intensity interval training??? this is way i am going, spint one minute and jog the next minute, back and forth

Twist is rite, that ante HIIT, more like intervals

This is what I have done in the past for HIIT, and if you can do more than 15 then ur not doing it hard enough.

5 min warm up (slow jog and stretch out)

15 Second Hill Sprint (100% Sprint/As fast as you can run)
45 Seconds Walk back down the Hill

Repeat as many times as you can, after about 6 you will feel sick to the stomach and want to throw up, just keep going, your lungs will burn, ur mouth will be filling up with split that is like glue, and ur legs will feel like u have just done a big squatting session, remember sprints are exactly that (100% effort for 15 seconds).

U will want to buy a Gym Boss Interval Timer, they are really usefull for HIIT and any training where you are timing recovery times. http://www.gymboss.com/

THAT IS HIIT.

Not many people can hack 'Real HIIT Training' but its all in ur head, u just have to keep going when it hurts.

GD LUCK

**mg1228** · 03-10-2010, 10:55 AM

yea like twist said--add 3 whole eggs and 3 more whites to breakfast--that should add about 250-260 cals which is good

**Wingman1** · 03-16-2010, 06:31 AM

quick update,, as of this morning im down to 218 and feeling stronger,

**Wingman1** · 03-17-2010, 09:25 PM

in beggining i was doing pull-ups in the weight assisted machine i was putting the pin at 135 now as of today the pin is in the 115 slot and i can do 5,, so def. getting stronger,,,,,

**Wingman1** · 04-08-2010, 08:50 PM

Havent updated in a whille, as of yesterday i weighted in at 212Lbs. Thats 30 pounds sinse Jan. Also weights have been goin up getting stronger, still got a gut but its def. smaller,, the weight assisted machine i have dropped down to 85 pounds for 3 sets of 4,, a nice move from the beginning when i needed 135lbs on it to even do 1

thanks to everyone who helped me get this far

**supragasm** · 04-09-2010, 12:43 AM

Originally Posted by Wingman1

Havent updated in a whille, as of yesterday i weighted in at 212Lbs. Thats 30 pounds sinse Jan. Also weights have been goin up getting stronger, still got a gut but its def. smaller,, the weight assisted machine i have dropped down to 85 pounds for 3 sets of 4,, a nice move from the beginning when i needed 135lbs on it to even do 1

thanks to everyone who helped me get this far

what about current Body Fat % ?

**Wingman1** · 06-02-2010, 09:29 PM

Hey guys havent been on and slipped a little on the cheat meals but still on track im down to 206 and dropped my pants from a size 38 or 40 and im now wearing size 33 jeans, according to the online thing im at 20% BF not sure how accurate they are but my gym doesnt do BF measurements,, once i figure out how to post pics i'll post a recent one so you guys can determine my BF