Guys get me down to 185!

[creactiveprotein]

Let me know what you think of my plan to cut from 217lbs to 185lbs:

Slow cardio - 45 mins - 2X per day - 6 days per week
Weights one bodypart per day - 6 days per week

diet:

meal 1 - protein shake with mixed berries
meal 2 - chicken and rice
meal 3 - protein shake
meal 4 - chicken and rice
meal 5 - protein shake + celery
meal 6 - protein shake

240g protein 80g carbs 30g fat


Plan is to drop the weight in about 8 - 12 weeks. Im an experienced lifter who just cant cut the bodyfat, im prob at 18-20%, really sucks.

[kiddo24]

35 lbs in 8-12 weeks is asking too much of your body, you can get down to that weight but most of it will be water loss.
To lose 35lbs safely and to keep it off keep it off you're looking at 24+ weeks and even that is pushing it.
Shoot to eat 500kl under your maintenence dailly and increase your energy expenditure (which you have, but be careful of overtraining) you should see a loss of 1-2lbs a week if your macros are right.

[YoungGunsNY]

6 meals with 4 protein shakes...does that even sound logical?

figure out your bmr, tdee ..post ur stats age,weight,etc

and you needto post a diet with your macronutrients...5-8 meals w/1-2 shakes (included) is what u shuld strive for

[creactiveprotein]

6 meals with 4 protein shakes...does that even sound logical?

figure out your bmr, tdee ..post ur stats age,weight,etc

and you needto post a diet with your macronutrients...5-8 meals w/1-2 shakes (included) is what u shuld strive for

Im very busy, dont have time to sit and eat a chicken breast, i use protein shakes for convience only. My BMR says 3400 cals to maintain my current weight. There is no way this is correct, ive been eating 2500 for 6 weeks now and have only lost 2 lbs. Honestly for me to lose weight i think i will need to be around 2000 or less. Its really crappy because i work so hard in the gym but im not cut so nothing shows.

New diet

protein shake with berries - 40g protein, 30g carbs
chicken with rice - 40g protein, 40g carbs
PWO shake - 40g protein, 30g carbs
chicken - 40g protein
steak + veggies - 40g protein
protein shake - 20g protein


Carbs kill me, have to stay below 100g.

[IntentionallyChewy]

You're cutting way too many calories. Watch the videos in this thread: http://forums.steroid.com/showthread.php?t=323516

[gbrice75]

Agreed with all of the above. Your weight loss expectations are too high, and you are relying on shakes way too much. Convenience, yes - but zero results.

[matt77]

Using the "busy" excuse is no reason to not eat real food. Lots of guys on here are busy but still eat real food. Cook your meals for a few day in advance and carry them with you everyday in a small cooler. If you travel you can go in any grocery store and buy cooked foods to eat. You need to sit down and think about your goals.

No more than 2 shakes a day + real food = sucess

[YoungGunsNY]

Im very busy, dont have time to sit and eat a chicken breast, i use protein shakes for convience only. Cook them the day before or days before, weigh them out, place them in tupperware - and that should only take about 5-15 minutes to eat..
My BMR says 3400 cals to maintain my current weight. determine your body fat and use the Katch-mcardle formula to get an accurate BMR/TDEEThere is no way this is correct, ive been eating 2500 for 6 weeks now and have only lost 2 lbs. It's your food choices, if your doing shakes - Im surprised you didnt lose A TON more with most of that being muscleHonestly for me to lose weight i think i will need to be around 2000 or less. Its really crappy because i work so hard in the gym but im not cut so nothing shows. get a good diet in check before determining that you need calories that low..im cutting with 3100 calories man..but we are all different

New diet

protein shake with berries - 40g protein, 30g carbs how about eggs & oats with berries? lower shake consumption
chicken with rice - 40g protein, 40g carbs what source of carbs and your chicken should be weighed for correct marconutrients, and some veggies here too
PWO shake - 40g protein, 30g carbs pwo shake - good to do 2:1 carb ratio to replenish glycogen stores in your muscle, thus - 40/80 .. i know it sounds crazy but its being absorbed quickly and for good use
chicken - 40g protein carbs could work again here for you
steak + veggies - 40g protein again - weigh accordingly
protein shake - 20g protein casein? i'd add PB to slow the absorption rate...


Carbs kill me, have to stay below 100g.IMO - you havent followed a structured diet yet, so you do not need to stay below 100g ... your need to eat the correct carb choices and at the appropriate times such as morning, pre workout, post workout...i have carbs in first 6 meals and drop them in last 2...all preference with when you drop your carbs.. carbs=eat more when your more active

comments in bold..it takes trial & error with the dieting mainly b/c a perfect diet for me will not work for you since we are all different... however.. don't make determinations such as 100g+ carbs kill you b/c you haven't experimented correctly yet...

for instance - i used to think over 200+ carbs a day was NUTS...on my lean/bulk diet .. i had 375g carbs and shedded body fat while gaining mass...

also, it's easy to say you're going to get 40g pro and 30g carb in this meal and yada yada in that meal.. but when you count the calories - it's not that easy to match up unless you actually weigh it out to the specific grams of each food portion..

finally - wheres the macronutrients for the fat intake? they hold more kcalories and are vital to dieting ...