What is missing? CUTTING is important

[vvp24]

Ok here we go. I'm 25 years old been working out for 10 years. On holidays I let my self go and here in lies my current situation. I will log my journey from 240lbs down to 200lb. I have been off and on this forum for a while now reading all types of things.. and ive picked up that its a great community to ask for help or advice. Last summer I was able to cut down from 250 to 215 but still didn't fully like my results. < maybe because I was still wet < don't know what that means exactly>

The fatter pics are of me currently the cut ones are of me last summer. just to show I do work out hard. I need help with my diet.

Here are all the facts:
Weight: 234.6
Fat Mass: 27% << I have never been able to get this down below 20%
BMI: 32.8
Height: 6'0
Age 25

Hey here are some more diet facts
RMR: 2,400
Daily active burn: 480
Energy amount: 3840
BMR: 2318.3
TDEE: 3976

first work out is always @12:00pm and second is either @ 5:00pm or some days 10:00 pm

My diet as of NOW what is missing?

8:00 AM m1: 6 Large egg whites, 2tbsp flax: 21.6pro/1.2carb/0.6fat/102cal
10:00AM m2: 8 oz of turkey: 44 pro/ 0 carb/ 22 fat/ 386 cal
1:00 PM m3: PWO: 60 pro/ 4 carb/ 2 fat/ 280 cal
Creatine + glutamine shake : 10pro/39carb/2fat/220cal
3:00 PM m4 10 oz chicken: 67.5pro/ 0/carb/2.5fat/325cal
6:00 PM m5 10 oz chicken: 67.5pro/ 0/carb/2.5fat/325cal
9:00 PM m6 Protien shake Casien, 2 tbsp flax: 48pro/14carb/2fat/260cal

Total daily 318.6protein/ 58.2 carbs/ 87.6 fat/ 2374 calories

I also got R-ALA with biotin < when should I be taking this?

Im already down from 241 to 231lbs over 3 weeks period, but I want to cut currently with keeping my muscle.. so Help!!

[vvp24]

I was thinking of adding mixed vegis in meal (m2) and meal 5

[Damienm05]

Congrats on the fat loss results thus far. Let's see what's up with this diet.

Ok here we go. I'm 25 years old been working out for 10 years. On holidays I let my self go and here in lies my current situation. I will log my journey from 240lbs down to 200lb. I have been off and on this forum for a while now reading all types of things.. and ive picked up that its a great community to ask for help or advice. Last summer I was able to cut down from 250 to 215 but still didn't fully like my results. < maybe because I was still wet < don't know what that means exactly>

The fatter pics are of me currently the cut ones are of me last summer. just to show I do work out hard. I need help with my diet.

Here are all the facts:
Weight: 234.6
Fat Mass: 27% << I have never been able to get this down below 20%
BMI: 32.8
Height: 6'0
Age 25

Hey here are some more diet facts
RMR: 2,400
Daily active burn: 480
Energy amount: 3840
BMR: 2318.3
TDEE: 3976

first work out is always @12:00pm and second is either @ 5:00pm or some days 10:00 pm

My diet as of NOW what is missing?

8:00 AM m1: 6 Large egg whites, 2tbsp flax: 21.6pro/1.2carb/0.6fat/102cal
10:00AM m2: 8 oz of turkey: 44 pro/ 0 carb/ 22 fat/ 386 cal
1:00 PM m3: PWO: 60 pro/ 4 carb/ 2 fat/ 280 cal
Creatine + glutamine shake : 10pro/39carb/2fat/220cal
3:00 PM m4 10 oz chicken: 67.5pro/ 0/carb/2.5fat/325cal
6:00 PM m5 10 oz chicken: 67.5pro/ 0/carb/2.5fat/325cal
9:00 PM m6 Protien shake Casien, 2 tbsp flax: 48pro/14carb/2fat/260cal

Total daily 318.6protein/ 58.2 carbs/ 87.6 fat/ 2374 calories

I also got R-ALA with biotin < when should I be taking this?

Im already down from 241 to 231lbs over 3 weeks period, but I want to cut currently with keeping my muscle.. so Help!!

CARBS?! FATS!?

Will you lose weight quickly with this diet? Yes actually, very. Will you lose fat and muscle, while feeling drained and weak? Yes. Is it a Viable BB diet? no.

How long have you been eating a straight-up protein only diet? You need to stop eating like this ASAP. You're gonna damage your BMR and fvck up your digestion.

If you want to pursue a keto diet, that's an option. However, you'll need to revise your diet to be based around burning consumed/stored fat. Basically eating your calories at a ratio of 35/65 protein/fat. A weekly carb-up refeed is optional but necessary if you intend on making gains in the gym and having some pep in your step.

If you would feel better eating a low-fat, lean protein diet - I'd advise a 40/40/20 (pro/carb/fat) type thing for your first 3 meals. After these, you could switch to simply pro/fat/fibrous greens. Macros for something like 350/200/80.

Do cardio?

Read up some of these diet threads and see what other people have come up with. I don't doubt your dedication, your current plan is just misguided.

[Wingman1]

im in same boat as u,, i was at 242 in Jan. and now down to 218,,,

[vvp24]

Congrats on the fat loss results thus far. Let's see what's up with this diet.



CARBS?! FATS!?

Will you lose weight quickly with this diet? Yes actually, very. Will you lose fat and muscle, while feeling drained and weak? Yes. Is it a Viable BB diet? no.

How long have you been eating a straight-up protein only diet? You need to stop eating like this ASAP. You're gonna damage your BMR and fvck up your digestion.

If you want to pursue a keto diet, that's an option. However, you'll need to revise your diet to be based around burning consumed/stored fat. Basically eating your calories at a ratio of 35/65 protein/fat. A weekly carb-up refeed is optional but necessary if you intend on making gains in the gym and having some pep in your step.

If you would feel better eating a low-fat, lean protein diet - I'd advise a 40/40/20 (pro/carb/fat) type thing for your first 3 meals. After these, you could switch to simply pro/fat/fibrous greens. Macros for something like 350/200/80.

Do cardio?

Read up some of these diet threads and see what other people have come up with. I don't doubt your dedication, your current plan is just misguided.

So what do you suggest I add to even out the ratio? I'm not 100% sure exactly how to balance it? what can i throw in to one or two meals? rice? Veggies? a stick of butter?

Your saying I need to eat 350 grams of protein, and 350 grams of carbs? with 170 grams of fat?

[dj_pacman51]

Lol a stick of butter. "And then I ate this stick of butter...everything happens for a reason"

[D7M]

It's this simple: your body needs an energy source. If you're going to take away carbs, you better start taking some EFA's.

I've said it before, and I'll say it again: flax is a poor choice for BB's.

On top of that, no way in the world you need almost 30g of fat in one meal (2 tbsp flax).

One tbsp is sufficient.

Get some better EFA sources: fish oil, nut oils (almond, walnut), avacado oil, and start spreading them throughout the day.

And if you're going that low carb for a while, you better start adding in some re-feeds or carb loads or whatever you want to call it every so often or you'll stagnate real quick.

[Damienm05]

So what do you suggest I add to even out the ratio? I'm not 100% sure exactly how to balance it? what can i throw in to one or two meals? rice? Veggies? a stick of butter?

Your saying I need to eat 350 grams of protein, and 350 grams of carbs? with 170 grams of fat?

For starters, you could read my fvcking post dude. I laid it all out for you.

[mg1228]

damien---we both tried to help this guy back in feb--dont look like he took our advice then either-----just search his posts---he asking basically the same thing as then

[vvp24]

For starters, you could read my fvcking post dude. I laid it all out for you.

Dude, I read your post and I was trying to clear up one thing and maybe get a suggestion of a type of food to make up for the lack of carbs or fat.. thats all don't get all angry about it.

[vvp24]

damien---we both tried to help this guy back in feb--dont look like he took our advice then either-----just search his posts---he asking basically the same thing as then

I read what you wrote and watch the videos and OBVIOUSLY restructured my diet and had more question that I asked you on that post. But no one was answering so I started this one. Why am I getting hammered? I'm just trying to get a good diet going. Its hard when one dude some one thing and another say something else.

[vvp24]

It's this simple: your body needs an energy source. If you're going to take away carbs, you better start taking some EFA's.

I've said it before, and I'll say it again: flax is a poor choice for BB's.

On top of that, no way in the world you need almost 30g of fat in one meal (2 tbsp flax).

One tbsp is sufficient.

Get some better EFA sources: fish oil, nut oils (almond, walnut), avacado oil, and start spreading them throughout the day.

And if you're going that low carb for a while, you better start adding in some re-feeds or carb loads or whatever you want to call it every so often or you'll stagnate real quick.

Thanks for the advice, I did think that s a lot of fat but I was going off the Unofficial cutting post that everyone seems to think is the shit. I will add almonds through out the day.

As for the Carbs what should I add? fruits, rice, pasta, oats, veggies? and when in the day should I add them if I work out at 12:00pm. ?

[mg1228]

Ok here we go. I'm 25 years old been working out for 10 years. On holidays I let my self go and here in lies my current situation. I will log my journey from 240lbs down to 200lb. I have been off and on this forum for a while now reading all types of things.. and ive picked up that its a great community to ask for help or advice. Last summer I was able to cut down from 250 to 215 but still didn't fully like my results. < maybe because I was still wet < don't know what that means exactly>

The fatter pics are of me currently the cut ones are of me last summer. just to show I do work out hard. I need help with my diet.

Here are all the facts:
Weight: 234.6
Fat Mass: 27% << I have never been able to get this down below 20%
BMI: 32.8
Height: 6'0
Age 25

Hey here are some more diet facts
RMR: 2,400
Daily active burn: 480
Energy amount: 3840
BMR: 2318.3
TDEE: 3976

first work out is always @12:00pm and second is either @ 5:00pm or some days 10:00 pm

My diet as of NOW what is missing?

8:00 AM m1: 6 Large egg whites, 2tbsp flax: 21.6pro/1.2carb/0.6fat/102caldo 3 whole eggs 6 whites and 3/4 cup oats--drop the flax, which u didnt have added in macros anyway
10:00AM m2: 8 oz of turkey: 44 pro/ 0 carb/ 22 fat/ 386 cal8oz turkey dont have 22gr fat--check macros--add a complex carbs here--sweet potato?
1:00 PM m3: PWO: 60 pro/ 4 carb/ 2 fat/ 280 caldrop the creatine and glutamine--add 3/4 cup oats
Creatine + glutamine shake : 10pro/39carb/2fat/220cal
3:00 PM m4 10 oz chicken: 67.5pro/ 0/carb/2.5fat/325cal[B]add complex carb of ur choice/B]
6:00 PM m5 10 oz chicken: 67.5pro/ 0/carb/2.5fat/325caladd good fat source--almonds, walnuts,natty pb,fish oil etc
9:00 PM m6 Protien shake Casien, 2 tbsp flax: 48pro/14carb/2fat/260calcheck ur macros--looks like u forgot to add the flax--2sc casein should be 250 cals by itself---not to mention 2 tbsp of flax has more than 2gr fat--and where are the 14gr carbs coming from? u gotta give us the correct macros or this is too much work for us

Total daily 318.6protein/ 58.2 carbs/ 87.6 fat/ 2374 calories

I also got R-ALA with biotin < when should I be taking this?

Im already down from 241 to 231lbs over 3 weeks period, but I want to cut currently with keeping my muscle.. so Help!!

see bold---make those changes---check and redo macros---double check macros

[vvp24]

see bold---make those changes---check and redo macros---double check macros

Thanks for your real help. I keep being told my marcos are off.. I'm just reading the back of the packages.. true my last meal didn't include the flax.. but is there a good website to check marcos? say I put in 8 oz turkey meat and it should give me the marcos?

[mg1228]

i get mine off the back of the packages too---i guess i have seen turkey at 11gr fat per 4oz but i pretty sure they are including the skin--without the skin it should b closer to 4-5gr per 4oz at the most

fitday.com calorieking.com --there are alot of options on those 2 sites so choose the right one