Diet tweaking, if necessary...

**POPS** · 11-20-2010, 12:34 PM

No offense to my man Twist, just reaching out a bit. I am currently following the p90x training schedule to a "T" but I am using my own diet. My main goal is to drop as much bf as possible without losing too much muscle. Ill get back into the gym to hit the weights in the spring time. But until then, Ill stick with the p9ox plan. I have been following the plan for 5 weeks and have noticed a huge difference in the way I look. For the better of course. Here goes :

Age - 40
Ht - 5'7
Weight - 185
Bf % - around 18% ( guessing )
Bmr - @1900
Tdee - @2945

Diet as follows

meal 1 - 2 scoops whey + 1 c of oats ( I need to eat and go in the am due to work, on off days I will have 6 eggwhites instead of the whey )

meal 2 - 8 oz of chicken + 2 c of broccoli

meal 3 - same as above

meal 4 - same as above

train followed by pwo shake + sml handfull of dried apricots ( insulin spike )

dinner - either chicken, fish, lean steak with a salad and either 1 cup of brown rice of a medium size sweet potatoe

before bed - 1 cup of cottage cheese + 1 T sugar free jam

This comes out to : ( roughly )

2000 cals
311 pro
141 carbs
22 fats

Supplements - multi, vitamin c, triple glucosamine, fish oil, taurine, l/arg - l/orn,

Any thoughts?

Gbrice, you out there bro??

**gbrice75** · 11-20-2010, 02:43 PM

Originally Posted by POPS

No offense to my man Twist, just reaching out a bit. I am currently following the p90x training schedule to a "T" but I am using my own diet. My main goal is to drop as much bf as possible without losing too much muscle. Ill get back into the gym to hit the weights in the spring time. But until then, Ill stick with the p9ox plan. I have been following the plan for 5 weeks and have noticed a huge difference in the way I look. For the better of course. Here goes :

Age - 40
Ht - 5'7
Weight - 185
Bf % - around 18% ( guessing )
Bmr - @1900
Tdee - @2945

Chances are this is high, if you've used HB or KM to calculate. Willing to bet it's more like 2500, but you have to monitor your body carefully to be sure, and adjust as needed

Diet as follows

meal 1 - 2 scoops whey + 1 c of oats ( I need to eat and go in the am due to work, on off days I will have 6 eggwhites instead of the whey )

Understood about the quick meal, and glad to see that you go with the egg whites when you can. I'd add a whole egg or 2 in as well on these days

meal 2 - 8 oz of chicken + 2 c of broccoli

meal 3 - same as above

Not gonna get bored of chicken and broccoli? How about some diversity - beef, fish, etc?

meal 4 - same as above

Ok this being your pre-workout meal, i'd like to see at least 30g complex carb here - sweet potato would be an excellent choice. You need these carbs to fuel the workout IMO

train followed by pwo shake + sml handfull of dried apricots ( insulin spike )

Screw the insulin spike, especially on a cut diet. The whole thing is sort of outdated and overblown IMO. Drop the apricots and do 1/2 cup oats in this shake

dinner - either chicken, fish, lean steak with a salad and either 1 cup of brown rice of a medium size sweet potatoe

Ok. I won't make a big deal out of the carbs this late in the day because it's your PPWO meal - but i'd rather see these carbs in an earlier meal (at least the pre workout meal like I mentioned earlier) and not here. Keep the salad and add some healthy fat - tbsp of olive oil would be nice

before bed - 1 cup of cottage cheese + 1 T sugar free jam

Nice - full fat cottage cheese?

This comes out to : ( roughly )

2000 cals
311 pro
141 carbs
22 fats

IF your TDEE is truly around 2900, then you are eating WAY too low. However, if it's what I think it is, then this might be perfect. I like how your macros work out too, although protein can probably be brought down slightly and fats upped to around 30g. I'm also cutting at 2000 calories and my breakdown is basically 45/40/15 which gives me 30g fat

Supplements - multi, vitamin c, triple glucosamine, fish oil, taurine, l/arg - l/orn,

Any thoughts?

Gbrice, you out there bro??

Got u, comments above in bold

**gbrice75** · 11-20-2010, 02:44 PM

PS - how long have you been doing P90X while running this exact diet? I'm curious to know because we might be able to determine your TDEE quickly.

**POPS** · 11-20-2010, 02:58 PM

Originally Posted by gbrice75

PS - how long have you been doing P90X while running this exact diet? I'm curious to know because we might be able to determine your TDEE quickly.

thanks for the quik reply. This afternoon will be the end of week 5. Sunday is rest then Monday starts week 6.

**POPS** · 11-20-2010, 03:07 PM

Originally Posted by gbrice75

Got u, comments above in bold

the chicken/broccoli is a convenience thing. Its cost effective cause I buy in bulk, easy to store, and all I do is just microwace together when needed.

In meal 4 Ill swap the broccoli with the sweet potatoes.

Pwo shake with oats, done.

As for the salad, I add 1T of evoo with a dash of pepper and oregano.

The cottage cheese is 2% milkfat, btw.

I thought I saw in one of your posts the formula fo figure out bmr and tdee. Maybe I was wrong of calculated this wrong??

Anywhere I can add some natty pb? I absolutely love it and it takes away my crave for sweets...

Look better?

**tbody66** · 11-20-2010, 03:08 PM

I'd like to see some pics, we can help with the bodyfat estimation, also since you are 40 and my height and weight, I'd like to see how you compare, I would also like to put a request in to write your workout program when you stop the p90x. Other than that, here for support and along for the ride. Good job on what you have accomplished so far.

**POPS** · 11-20-2010, 03:13 PM

Originally Posted by tbody66

I'd like to see some pics, we can help with the bodyfat estimation, also since you are 40 and my height and weight, I'd like to see how you compare, I would also like to put a request in to write your workout program when you stop the p90x. Other than that, here for support and along for the ride. Good job on what you have accomplished so far.

I was going to wait until I was at the half way point to take some pics. Ill throw some up in a few weeks. Thanks for chimin in!!

**tbody66** · 11-20-2010, 03:19 PM

My pleasure, glad to have you.

**POPS** · 11-20-2010, 03:24 PM

Originally Posted by gbrice75

Got u, comments above in bold

I re-calculated and came up with bmr - 1798 x 1.55 ( for level of activity ) = 2801 for tdee. So Im pretty close. When I add the sweet potatoe my numbers change to:

cals - 2068
pro - 311
carbs - 150
fats - 29

**gbrice75** · 11-20-2010, 04:55 PM

Yep, I do often post those formulas - however, the more I see people use them, the more i'm finding they always seem to come out a bit on the high side. I'm just more cautious with them then I used to be, that's all.

If you are maintaining strength and have no noticeable LBM loss at around 2000 calories, then stick with it but continue to monitor. PS - I like where you're at with the added fats.