Cutting Diet (Take 3)

[ArmyMan04]

Ok here is everything. 6'0/ 235lbs ~17% BF 24yr old.
Eating every 2.5 hours.
Put your input in were you see fit.

Thanks
AM


Tot Cal Needs=
Moderately 3535
Very Active 3934

HeartRate
65% 127.4
70% 137.2

Meal (Pro/Carb/Fat/Cal) Update 2 [01JUN2010]
Bfast (Meal 1)
[1 Cup Oatmeal: 10/54/6/300]
[1 TBSP Lt. Brown Sugar: 0/12/0/51 ]
[1TBSP Nat P. Butter: 3/5.5/7/90]
[1 cup Egg white: 26/2/0/117]
Total: 39/73.5/13/558

Meal 2
[Whey Protien Shake: 24/4/1.5/130]
[1/2 Large Can (12oz) Tuna: 27.5/0/1.25/125]
[1/2 TBSP Lt. Mayo: 0/0/1.25/17]
Total: 51.5/5.25/4/272

Meal 3
[1/4 Cup Honey Roasted P. nuts: 6/8/12/150]
[1/4 cup Mtn Trail Mix: 4/15/9/160]
Total: 10/23/21/310

~CARDIO~ (30 - 60 Min 15% incline 2.5-3.0mph)

Meal 4
[2 Slices Ezekiel Bread: 8/30/1/160]
[4oz Turkey Filet: 28/0/.5/120]
[Tomato, Lettice, Onion: 0/3/0/19]
[1 TBSP Lt. Mayo: 0/0/3.5/35]
[~2 cup Organic French Gr. Bean: 2.5/12.5/0/50]
Total: 38.5/45.5/5/384

Meal 5
[1/2 Large Can (12oz) Tuna: 27.5/0/1.25/125]
[1/2 TBSP Lt. Mayo: 0/0/1.25/17]
Total: 27.5/0/2.5/142

PreWorkout Shake (Meal 6)
[Whey Protien Shake: 24/4/1.5/130 ]
Total: 24/4/1.5/130

~LIFT~

PostWorkout Shake (Meal 7)
[Whey Protien Shake (2 Scoop): 48/8/3/260]
[Waximaize (Complex Carb Supp)(1 Scoop): 0/40/0/160]
Total: 48/48/3/420

Meal 8
[1 Med Sweet Potato: 2/26/0/112]
[1 8oz chicken/ or Chuck Tender Roast Steak: 22/0/3/120]
[1 TBSP Lt. Brown Sugar: 0/12/0/51 ]
[1 TBSP Buttery Spread Margarine: 0/0/6/60]
1 TBSP Olive Oil: 0/0/14/120
Total: 24/38/25/463

Nightime Shake (Meal 9)
[Casien Shake: 48/6/2/240]
[1 TBSP Flax Seed Oil:0/1/11/110]
Total: 48/7/13/350

Day Total: 310.5Pro /244.25Carb /88Fat /2899Cals
Above for Lifting days. (For non lifting days Take out Pre and Post workout meals)

[gbrice75]

Ok here is everything. 6'0/ 235lbs ~17% BF 24yr old.
Eating every 2.5 hours.
Put your input in were you see fit.

Thanks
AM


Tot Cal Needs=
Moderately 3535
Very Active 3934

HeartRate
65% 127.4
70% 137.2

Meal (Pro/Carb/Fat/Cal) Update 2 [01JUN2010]
Bfast (Meal 1)
[1 Cup Oatmeal: 10/54/6/300]
[1 TBSP Lt. Brown Sugar: 0/12/0/51 ]
[1TBSP Nat P. Butter: 3/5.5/7/90]
[1 cup Egg white: 26/2/0/117]
Total: 39/73.5/13/558

Drop the brown sugar and add some splenda and/or cinnamon. Drop the peanut butter. If you want fat in this meal, add a whole egg or 2

Meal 2
[Whey Protien Shake: 24/4/1.5/130]
[1/2 Large Can (12oz) Tuna: 27.5/0/1.25/125]
[1/2 TBSP Lt. Mayo: 0/0/1.25/17]
Total: 51.5/5.25/4/272

Drop the whey shake and stick with real food. Adda complex carb source here - more oats, or sweet potato, yam, brown rice, etc.

Meal 3
[1/4 Cup Honey Roasted P. nuts: 6/8/12/150]
[1/4 cup Mtn Trail Mix: 4/15/9/160]
Total: 10/23/21/310

Are you really considering this a meal? No protein here, too much fat. I'd do another lean protein/complex carb here

~CARDIO~ (30 - 60 Min 15% incline 2.5-3.0mph)

Meal 4
[2 Slices Ezekiel Bread: 8/30/1/160]
[4oz Turkey Filet: 28/0/.5/120]
[Tomato, Lettice, Onion: 0/3/0/19]
[1 TBSP Lt. Mayo: 0/0/3.5/35]
[~2 cup Organic French Gr. Bean: 2.5/12.5/0/50]
Total: 38.5/45.5/5/384

ok

Meal 5
[1/2 Large Can (12oz) Tuna: 27.5/0/1.25/125]
[1/2 TBSP Lt. Mayo: 0/0/1.25/17]
Total: 27.5/0/2.5/142

Complex carb!

PreWorkout Shake (Meal 6)
[Whey Protien Shake: 24/4/1.5/130 ]
Total: 24/4/1.5/130

No whey shake here! Real food - more lean protein, and complex carb to fuel your workout

~LIFT~

PostWorkout Shake (Meal 7)
[Whey Protien Shake (2 Scoop): 48/8/3/260]
[Waximaize (Complex Carb Supp)(1 Scoop): 0/40/0/160]
Total: 48/48/3/420

Good!

Meal 8
[1 Med Sweet Potato: 2/26/0/112]
[1 8oz chicken/ or Chuck Tender Roast Steak: 22/0/3/120]
[1 TBSP Lt. Brown Sugar: 0/12/0/51 ]
[1 TBSP Buttery Spread Margarine: 0/0/6/60]
1 TBSP Olive Oil: 0/0/14/120
Total: 24/38/25/463

Drop the brown sugar. I probably wouldn't do the olive oil in this meal either

Nightime Shake (Meal 9)
[Casien Shake: 48/6/2/240]
[1 TBSP Flax Seed Oil:0/1/11/110]
Total: 48/7/13/350

Feel free to add the PB back into this meal, 1-2tbsp. Possibly in place of the flax

Day Total: 310.5Pro /244.25Carb /88Fat /2899Cals
Above for Lifting days. (For non lifting days Take out Pre and Post workout meals)

Thank you for posting your diet in the proper manner! Suggestions in bold.

[ArmyMan04]

Originally Posted by ArmyMan04
Ok here is everything. 6'0/ 235lbs ~17% BF 24yr old.
Eating every 2.5 hours.
Put your input in were you see fit.

Thanks
AM


Tot Cal Needs=
Moderately 3535
Very Active 3934

HeartRate
65% 127.4
70% 137.2

Meal (Pro/Carb/Fat/Cal) Update 2 [01JUN2010]
Bfast (Meal 1)
[1 Cup Oatmeal: 10/54/6/300]
[1 TBSP Lt. Brown Sugar: 0/12/0/51 ]
[1TBSP Nat P. Butter: 3/5.5/7/90]
[1 cup Egg white: 26/2/0/117]
Total: 39/73.5/13/558

Drop the brown sugar and add some splenda and/or cinnamon. Drop the peanut butter. If you want fat in this meal, add a whole egg or 2
Why is it a main advantage to drop the PB here and add it to nighttime shake?

Meal 2
[Whey Protien Shake: 24/4/1.5/130]
[1/2 Large Can (12oz) Tuna: 27.5/0/1.25/125]
[1/2 TBSP Lt. Mayo: 0/0/1.25/17]
Total: 51.5/5.25/4/272

Drop the whey shake and stick with real food. Adda complex carb source here - more oats, or sweet potato, yam, brown rice, etc.
You took 2 shakes out of this diet... why? I know solid food is better, but I thought adding shakes is beneficial.

Meal 3
[1/4 Cup Honey Roasted P. nuts: 6/8/12/150]
[1/4 cup Mtn Trail Mix: 4/15/9/160]
Total: 10/23/21/310

Are you really considering this a meal? No protein here, too much fat. I'd do another lean protein/complex carb here

This more a sub in I use when I start to get hungry early... but i didn't really know how to label it. Pnuts have good fats so I just eat it threw out really.

~CARDIO~ (30 - 60 Min 15% incline 2.5-3.0mph)

Meal 4
[2 Slices Ezekiel Bread: 8/30/1/160]
[4oz Turkey Filet: 28/0/.5/120]
[Tomato, Lettice, Onion: 0/3/0/19]
[1 TBSP Lt. Mayo: 0/0/3.5/35]
[~2 cup Organic French Gr. Bean: 2.5/12.5/0/50]
Total: 38.5/45.5/5/384

ok

Meal 5
[1/2 Large Can (12oz) Tuna: 27.5/0/1.25/125]
[1/2 TBSP Lt. Mayo: 0/0/1.25/17]
Total: 27.5/0/2.5/142

Complex carb! Why here? Specific reason? Or just make sure I have it in every meal?

PreWorkout Shake (Meal 6)
[Whey Protien Shake: 24/4/1.5/130 ]
Total: 24/4/1.5/130

No whey shake here! Real food - more lean protein, and complex carb to fuel your workout Related to question above

~LIFT~

PostWorkout Shake (Meal 7)
[Whey Protien Shake (2 Scoop): 48/8/3/260]
[Waximaize (Complex Carb Supp)(1 Scoop): 0/40/0/160]
Total: 48/48/3/420

Good!

Meal 8
[1 Med Sweet Potato: 2/26/0/112]
[1 8oz chicken/ or Chuck Tender Roast Steak: 22/0/3/120]
[1 TBSP Lt. Brown Sugar: 0/12/0/51 ]
[1 TBSP Buttery Spread Margarine: 0/0/6/60]
1 TBSP Olive Oil: 0/0/14/120
Total: 24/38/25/463

Drop the brown sugar. I probably wouldn't do the olive oil in this meal either

Why don't you like the olive oil? Good source of fat no?

Nightime Shake (Meal 9)
[Casien Shake: 48/6/2/240]
[1 TBSP Flax Seed Oil:0/1/11/110]
Total: 48/7/13/350

Feel free to add the PB back into this meal, 1-2tbsp. Possibly in place of the flax Again why PB here and why do you not like Flax?

Day Total: 310.5Pro /244.25Carb /88Fat /2899Cals
Above for Lifting days. (For non lifting days Take out Pre and Post workout meals)
Thank you for posting your diet in the proper manner! Suggestions in bold.. No prob =]

Thanks I added some questions to your suggestions if you wouldn't mind explaining...

AM

[gbrice75]

No problem. I can't seem to quote the above 'quoted', so i'll have to reply below, answers one for one to each of your questions:

I suggest dropping the PB in the first meal because generally you want to keep fat and carb meals separate, as much as possible. Reason is if you are consuming carbs, your body will prefer to use that energy source first, and if you are also consuming fat it will simply be stored - as fat. This is the same reason why the typical American meals are horrible - i.e. mashed potatoes, chips, etc. Carbs + fat = stored bodyfat

I took shakes out where they weren't necessary. Shakes are really only acceptable (depending on who you ask) two, maybe 3 times a day - first meal of the day, just to slam some protein down (but should be followed quickly by a real meal), PWO because of fast absorption of whey protein, and right before bed as long as it's casein. Other than that, you need real food. Shakes are supplements and should be used as such - they are NOT meal replacements!

If you're getting hungry, you don't need a snack, you need a meal IMO.

I added complex carb to meal 5 because it should be your pre-workout meal, and you need carbs to fuel the workout.

I love olive oil, great source of fat. I took it out of meal 8 because of the sweet potato (again, carbs + fat). Conversely, it's a late meal so after looking again, you might want to keep the olive oil and drop the sweet potato

I added the PB to the last meal because the fat helps slow the absorption of the casein protein even more. Same principle as the flax - but PB is a much tastier snack and since I stripped it from meal one, I figured i'd give it back to you in your last meal. =) Nothing wrong with flax, you can stick with it if you want.

[ArmyMan04]

Thanks man for the response.
So stay away from Carb and Fat meals...check.

i drink my PWO shake right b4 lifting and eat ~ an hr b4 lifting... figured i was doing best of both words with food close and a shake to boost... agree or not? And I eat Tuna with light mayo and Gr. Beans b4 lifting is that ok? or would you recommend something else?

You suggested to take out Sw. Potato in my meal 8... i am just eating an 8oz chicken then... should i add something else? Also where should i stick the Sw. Potato in at?

and move PB to end of night... check.

Also I eat A lot of Green Beans (organic no preservatives) and other good foods i could substitute in there? other than Broccoli.

Thanks again.

Am

[Andro9]

there is no way you require that many calories. and you need to lower your carbohydrate intake

[ArmyMan04]

Andro9, why do you say that there is no way i need that many calories??

Here is my info calculated:
Weight (kg)
106.8181818

Height (Cm)
182.88

Age
24

BMR= 2280.609091

Tot Cal Moderately/Very Active
Needs= 3535/3934

I do intense lifting 4x a week and 30 - 60 min cardio 5x a week.

And how many Carbs are you thinking? I am trying to get to a 400Pro/200Carb/100Fat split... What do you think? and why?

Thanks
AM

[gbrice75]

Thanks man for the response.
So stay away from Carb and Fat meals...check.

Yep, this is key!

i drink my PWO shake right b4 lifting and eat ~ an hr b4 lifting... figured i was doing best of both words with food close and a shake to boost... agree or not? And I eat Tuna with light mayo and Gr. Beans b4 lifting is that ok? or would you recommend something else?

If you're eating an hour before you lift, you don't need a shake IMO. Just eat a good combo of lean protein and complex carb, and you'll be g2g. I guess a shake won't hurt, but what's the point really?

You suggested to take out Sw. Potato in my meal 8... i am just eating an 8oz chicken then... should i add something else? Also where should i stick the Sw. Potato in at?

I'd go with fiberous veggies, you can cook them in olive oil to make a good protein/fat meal. And/or you can add some nuts, avacado, etc. to this meal - any good fats.

and move PB to end of night... check.

Also I eat A lot of Green Beans (organic no preservatives) and other good foods i could substitute in there? other than Broccoli.

Asparagus, Brussel Sprouts, Spinach, Califlower... to name a few

Thanks again.

You're welcome!

Am

Answers above in bold. As far as what the other guy said above about your calories and carbs - calories might be a bit high, but again if you're sure about your TDEE then you should be fine. What are your goals? If you are looking to add mass, 200g of carbs is NOT too much, if anything it's too low IMO. If you're looking to cut, then your calories are way high, but carbs are probably still ok at 200g.

[ArmyMan04]

I shot for 500 less Cals then I need to maintain... that way I hit 3500 a week... which equates to 1lb of body weight a week.

suggestions?

AM

[gbrice75]

I shot for 500 less Cals then I need to maintain... that way I hit 3500 a week... which equates to 1lb of body weight a week.

suggestions?

AM

So you're shooting for a 3500 calorie deficit per week?

[ArmyMan04]

Yeah when i did research into the Harris Benedict Formula for Calorie Calculations, it suggested 500 cal deficit a day...

figured he knew what he was talking about...

you disagree?

AM

[gbrice75]

Yeah when i did research into the Harris Benedict Formula for Calorie Calculations, it suggested 500 cal deficit a day...

figured he knew what he was talking about...

you disagree?

AM

Nope - if you're looking to cut, that's fine.

[ArmyMan04]

Nope - if you're looking to cut, that's fine.

Do you think that is too little Cals? should I cut it by 750 - 1000?

Am

[gbrice75]

Do you think that is too little Cals? should I cut it by 750 - 1000?

Am

You mean do I think that's too MANY calories? I would not drop below 500 from your TDEE, at least to start. Stick with that for a month or 2 and see how your body reacts. Also, keep in mind you can create a larger deficit through cardio - I would not go more than 500 with food.

[ArmyMan04]

You mean do I think that's too MANY calories? I would not drop below 500 from your TDEE, at least to start. Stick with that for a month or 2 and see how your body reacts. Also, keep in mind you can create a larger deficit through cardio - I would not go more than 500 with food.

Ok awesome that was what I figured. I do 30 - 60 min of cardio 5x a week.
Thanks

AM