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Thread: here's the cutter
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here's the cutter
Stats
198-202 lbs fluctuates
15 or 16% bf
BMR - 3189 Kcal
MEAL
1 - 6 egg whites with 2 slice w/g toast
1 scoop whey
1 tsp olive oil
Pro/50g - carb/36g - fat/12g
2 - 6 oz meat (NOT oily fish or beef)
fiberous carbs
1 tsp olive oil
Pro/50g - carb/fibre - fat/12g
3 - large bowl of tuna in brine (pepper and lime)
8 brazil nuts
Pro/55g - carb/neg - Fat/16g
4 - 6 oz meat (NOT oily fish or beef)
fiberous carbs and 2 slices of w/g toast
1 tsp of olive oil
Pro/50g - carb/36g - fat/12g
TRAIN
5 - PWO nutrition - 2 scoops of whey
1 bannna
Pro/50g carbs/20g Fat/neg
6 - Large bowl of tuna
8 brazil nuts
pro/50g - carbs/nil - fat/16g
TOTALS protien - 305 grams
carbs - 100 grams give or take
fat - 68 grams
Supps - cyx3 (clen , yohimbine and T3 combo) 3 a day
Im also doing 45 minutes of cardio on empty in the morning, please critique, thanks
Ive probly forgotton something!Last edited by the big 1; 04-07-2010 at 01:01 PM.
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hello????????
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04-07-2010, 02:23 PM #3Banned
- Join Date
- Jul 2008
- Location
- North Carolina
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hihi...
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04-07-2010, 02:28 PM #4
Carbs and/or fats are too low IMO... one of them has to increase. Are you trying to run a keto type diet? If so, i'd drop the carbs significantly and up the fat. If not, i'd leave the fat about the same (maybe 10g or so more) and up the carbs for sure.
What are the total calories of this meal plan? I'm too lazy to do the math!
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[QUOTE=gbrice75;5139593]
What are the total calories of this meal plan? I'm too lazy to do the math![/QUOTE
Me too, lol!
hold on ile work it out
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Kcals are 2232
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common sense would say i up my fats or carbs
but, i dont react well to carbs or fat coz im kind of an endo
perhaps i should add carbs, bring the total to 2500 kcal???
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04-07-2010, 02:45 PM #8
Ok, there are a few flaws here that I see. Firstly, you state that your BMR is 3189 - that sounds extremely high. Are you sure that 3189 isn't your TDEE/maintenance? Also, how tall are you?
Secondly, you didn't state your goals - are you looking to bulk or cut? Regardless of whether the 3189 is your BMR or TDEE, at 2232 cals/day you are GROSSLY undereating and will burn muscle and slow your metabolism quickly! I'm guessing your not doing a keto diet - you can make up a bunch of those calories quickly by adding in some carb sources. Oats, brown rice, sweet potato or yam, etc. I'd stick with adding them in meals 1-5. Keep the fiberous veggies and higher fat meals for later in the day/before bed.
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for my wieght (198 lbs) my bmr is 2058 according to bmr calculator
2058 x 1.55 for my acctivity level is 3189kcal, and minus the 500kcal for wieght loss is roughly around 2500 kcal, right ???
The idea of the initial plan was to slowly cut fat, hence the use of clen /t3/yohimbine
I was aiming for daily intake of 60%pro 30%carb 10%fat, thats were i need advice
I know i should be consuming more carbs to add up too the 2500 kcal mark, but as i said i react badly to carbs, so i was gonna sort of drop them, not cut them out
What would you advise???
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04-07-2010, 03:12 PM #11
Ok, so that number was your TDEE, lol. I figured as much.
I don't want to pretend to be a diet guru; there are guys on here who helped me and would be better at making suggestions - but I think protein is too high and the other macros are too low. I understand being carb sensitive, I have the same problem. You'd still be ok with a 40/40/20 split IMO, or even a 45/35/20.
at 2200 or so calories a day, your about 700-800 below maintenance - still too low. I wouldn't go less than 500, so you do still have room to add some carbs in there - stick with just your early meals, although i would suggest carbs in your PWO meal as well.
Let's see what the experts say.
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Grand advice, i will probly go with 45-35-20, but if i go too flat, ile up carbs and cardio.
Its such a bitch working out this stuff, ive been doin it all night! lol
Im gonna shoot for 2500 cal by upping my carb intake, it will happen slower i suppose, but no-one likes losing muscle hey.
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fire guy? what you reckon man
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04-07-2010, 04:18 PM #14
my thoughts are in bold. please reply with times of meals so we can get everything right. I have no problem with you eating only 120g or so with my changes, however, I've also brought your fat up to 90g or so and reduced protein slightly. 1.5g per lb. of LBM is plenty imo.
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Thanks mate, great advice.
NEW DAILY MACROS (according to you)
meal 1 - 7.00-7.30am
6 egg whites 2 whole eggs added
Bowl of oats (30g of carb)
Pro-35 carb-30g fat-12g
meal 2 - 10.00-10.30am
6 oz of lean meat
Fiberous carb
1 tsp olive oil
pro-50 carbs-fibre fat-12g
meal 3 - 1.00-1.30pm
1 tin of tuna
brown pasta (30g of carb)
pro-40 carb-30 fat-low
meal 4 - 4.00-4.30pm
6 oz lean meat
brown pasta (30g of carb)
1 tsp olive oil
Pro-50 carb-30 fat-12
TRAIN
PWO - 6.30-7.00pm
2 scoops of whey (myofusion)
8 brazil nuts (or two scoops natty pb)
Pro-50 carbs-hardly none fat-16
Meal 6 - 7.30-8.00pm
4 oz lean beef steak
1 tsp olive oil
pro-35g carb-low fat-12g
Pre bed - 10.30-11.00pm
1 scoop whey
2 tsp natty pb
pro-25 carb-low fat-16g
TOTALS-
POTIEN - 285g
CARBS - 100g giv or take
FAT - 80g
so ive upped fats , changed some carb sources , and lowered protien intake.
And added rough meal timings,
Is this now looking better?
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Im gonna keep this thread updated with daily stats and weekly pics
Ile add pics later tonight
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04-08-2010, 10:50 AM #17
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04-08-2010, 11:35 AM #18
Aside from your before bed meal, It looks pretty damn good now. Minimal changes. Meal times are all good too.
Add another 10g of fat via fish oil or 3/6/9 capsules throughout the day. Just pop 3 with breakfast, PWO, and before bed meals ideally. It's a great way to get your EFAs in without having to worry about going high on calories.
Also, don't limit yourself to brown pasta, rice, bread, and oats. Sweet potatoes, lentils, beans, chickpeas, quinoa, barley, and an endless list of other carbs are better. Run this for 2 weeks but don't hesitate to up your carbs early in the day if you're feeling lethargic or your workouts aren't as intense as you'd like. Everyone demonizes carbs now but as someone who's easily prone to gaining body fat, even I've learned they are your best friend as long as you train hard and do cardio.
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04-08-2010, 02:01 PM #20
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So here it is, macros are the same as above unless stated
Meal 1 - 7.00 am
6 egg whites
2 whole eggs
2 cups of oats (50g carb)
Meal 2 - 10.00am
6 oz Lean meat
1 tsp olive oil
green beans, salad
meal 3 - 1.00pm
1 tin of tuna ( 40 pro instead of 50)
2 slices of linseed and soya bread (10g fat)
Meal 4 - 4.00pm
6 oz lean meat
brown pasta (40 g carb)
1 tsp olive oil
PWO - 2 scoops of whey and 1 tsp of pb
60 mins after PWO - 1 tin of tuna
1 tsp olive oil
Before bed - 10.30-11.00pm
3.5 oz of beef and 4 brazil nuts
Cardio - 30 minutes on empty stomach pre breakfast
15 - 30 mins after training
Supps - clen , yohimbine, t3 combo
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04-08-2010, 02:40 PM #23
Cottage cheese is a good option if you can tolerate it. It does contain a small amount of sugar, but nothing to be concerned about (you cannot use the cottage cheese with fruit mixed in though!). If you don't mind dealing with making up the beef meal before bed, that's probably your best option - for me, it's too much work when i'm ready to pass out.
Personally, I like a casein shake with a tbsp or 2 of Natty PB - it's like a snack before bed!
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04-08-2010, 02:46 PM #24Junior Member
- Join Date
- Mar 2010
- Posts
- 61
^^^mixing in 2 tbsp of natty PB will make any protein shake taste great!!!!
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04-08-2010, 06:01 PM #27
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Heres the first lot of pics, ile do the same ones every week till i reach my goal.
Also can somone give me a bf % estimate please?
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04-09-2010, 08:04 PM #29
Again, I would not do the whey here, do casein instead. Whey is too fast acting and will be through your system in an hour or so. Good for PWO and that's about it. The cottage cheese might even be sufficient; I don't know that you'll really need 50 +grams of protein right before bed. Just my opinion.
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04-10-2010, 02:12 AM #31
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04-10-2010, 02:13 AM #32
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Ok, so ile take some c/cheese to the gym and have wiv my shake
also, before bed im gonna have lean beef (3 oz's), and some cottage cheese.
i was damn hungry this morning on waking!!!!
hows that looking?
also, my whey protien is good brand, myofusion by gaspari nutrition.
its consists of ; whey iso, whey con, milk con, egg alb, all cold prosessed.
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yeah i figured it was around that, damn carbs are turning me into father christmas!!!
so if im 198 lbs with lets say 18% bf, my lean body mass is around 160-170 lbs.
so in need to drop about 15lbs of fat to look lean right ?
2 pounds a week would mean it could happen in 6 - 8 weeks ?
Also, how many grams of protien per lbs of body wieght would you suggest for a cutting diet ? 1.5 - 2 gramsLast edited by the big 1; 04-10-2010 at 04:18 AM.
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heres the second progress pic, i feel quite lean now, i have more vascularity in my arms etc... the diet is working well, thanks for the help guys.
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heres a couple of proggress pics, ive only dropped 2 or 3 pounds in around two weeks, so im keeping the muscle i think, as for carbs im currently on 100-125g a day, then every third day i bump it to 200-250g
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sorry about the blur in first pic shitty lens
no front pics yet, nothing to look at anywayLast edited by the big 1; 04-28-2010 at 02:23 PM.
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over all difference in back after two weeks....not much, but ide rather it be slow than lose all my mass
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04-28-2010, 02:50 PM #39
Back is looking thick and wide bro, keep it up!
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thanks mate
its really wierd, i feel more energetic now im doing more cardio and eating cleaner, my matabolism feels on fire !
im taking 120mcg of clen and 100mcg of T3 to aid fat loss, and doing cardio post workout for 30-45 minutes, tried morning cardio but its not for me, im a builder and do 7 hour shifts monday to friday...
once my bf is down to 9 or 10 % im gonna do lean bulk cycle, probably winny,prop and EQ...
anyway, more pics in 1 or 2 weeks...
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cutting/ fat loss advice needed...
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