my diet

[army_cobra]

This is roughly between 200-300g of protein and 100-150g of carbs, EFA (Essential Fatty Acid) will be different on what i eat that day but that also goes for the protein and carbs to.

0530: protien shake 45g , 1 cup fat free yogurt 18g carbs, 1 cup of oatmeal cooked 25 carbs

0630-0730: Light cardio workout due to left knee surgery

0800: 2 cup of oatmeal cooked 50 carbs and10 egg whites 35g protein,multi grain 1 slice 17g carbs

1000: Can of tuna 40g of protein, 1/2 cup of cooked brown rice 22g carbs

1230: chicken breast 3.5oz 30g protein with 1 cup of Broccoli cooked 8g carbs, 1/2 cup of cooked brown rice 22g carbs

1500: Can of tuna 40g protein and Peanuts, roasted (6oz) 20g

1600-1800: Workout, 45g protein shake right after

1920: Fillet Steak (grilled) 30g protein, salad no dressing

2030: casein

2100: BED

[Gucks]

Okay im not trying to get crazy ripped i just want to lose some wieght. I dont plan on sitting down and counting calories/carb/protein/fat intake. I just plan on eating healthy and working out hard. So here is a normal day for me.

0530: 60 grams protien with a bananawheres the carbs dude..? 40g protein max and about 75g carbs! ditch banana

0630-0730: Hour of cardio

0800: 1 cup of oatmeal and 6 egg whitesneed a PWO! some whey and oats. closer 2 workout. or use this meal PWO

1000: Can of tunano carbs? not good. some rice/pasta

1230: chicken breast with veggies and some fruit and a protein shake (60 grams)no need 4 shake AND chicken, get carbs in there!

1500: Can of tuna and a bananasame problems...ditch banana, 2 much sugar. get proper carbs!

1600-1800: Workout,protien shake right after

1900: steak with veggies maybe a little fruitu cant not eat f'ing carbs...what is wrong with u?!

2030: Protein shakeshould be casein hopefully.

2100: BED

this is one horrific diet! u cant decide 2 loose weight and not take it seriously, it just wont happen! count ur macros, reform ur diet, take it more seriously and u'll see btr results! WHERE IS ALL UR CARBS AND FATS?! good god man...seriously, read the cuting diet sticky on here and cop on b4 u get flamed by every1 else...

[army_cobra]

OH ya i wish i would of read that first. I have gone through alot of threads i just forgot to look through that one. I will switch that up alot.

[army_cobra]

okay did some research and this is what i came up with

[Gucks]

This is roughly between 200-300g of protein and 100-150g of carbs, EFA (Essential Fatty Acid) will be different on what i eat that day but that also goes for the protein and carbs to.

0530: protien shake 40g , 1 cup fat free yogurt 18g carbs, 1 pear 25g carbs, Bread, ok, except for pear, fruits r full of sugars. blueberries and rasberries r probably lowest in sugar if u want some flavour. bread? oatmeal instead if u can!

0630-0730: Light cardio workout due to left knee surgery

0800: 1 cup of oatmeal cooked 25 carbs and 6 egg whites 21g protein,multi grain 1 slice 17g carbs try 8 egg whites

1000: Can of tuna 40g of protein, 1/2 cup of cooked brown rice 22g carbs

1230: chicken breast 3.5oz 30g protein with 1 cup of Broccoli cooked 8g carbs bit more carbs then this. about 30g

1500: Can of tuna 40g protein and Peanuts 1 oz 6g carbs have more peanuts then that. gd source of fat!

1600-1800: Workout, 40g protein shake right after

1920: Fillet Steak (grilled) 30g protein, Corn (sweet) 1 ear 19g carbs shuld have about 30g carbs here

2030: casein

2100: BED

ok, i like this alot more. cant really make 2 many changes so its gd :P whts total cals? u shuld aim for about 2.3k. gd job man

[army_cobra]

30:10:60 (Carbohydrates:Fats:Protein) would this be good for me to do?

here is a link of what i look like i will get my BF% up here soon but im sure its around 20%

http://forums.steroid.com/showthread...d-alittle-info

Switched the diet up again but if anyone thinks i should change the intake % let me know

One more thing these are the supplements i am taking Amplify xl platinum protein blend, Mega men extreme athlete, AMP pre-post training pak.

Im heading to GNC now to get casein. Is there anything else i should add in there?

[Gucks]

30:10:60 (Carbohydrates:Fats:Protein) would this be good for me to do?

here is a link of what i look like i will get my BF% up here soon but im sure its around 20%

http://forums.steroid.com/showthread...d-alittle-info

Switched the diet up again but if anyone thinks i should change the intake % let me know

protein:carbs:fat should be 40:40:20 standard diet, cutting u should go 50:40:10. 60:30:10 is terrible.

[army_cobra]

Okay now i need to figure out how to do 50:40:10 (protein,carbs,fat). Im going to try to keep it around 2000 cals. Just did a home BF% and it averaged out to be around 19%. Im thinking about fasting on my 0530 meal and maybe just have my protien what you think?

Also when you all say fat what kinda fat are you talking about? just the total fat? I have tried to google it and look it up on here for hours and im having NO luck

[Gucks]

Okay now i need to figure out how to do 50:40:10 (protein,carbs,fat). Im going to try to keep it around 2000 cals. Just did a home BF% and it averaged out to be around 19%. Im thinking about fasting on my 0530 meal and maybe just have my protien what you think?

Also when you all say fat what kinda fat are you talking about? just the total fat? I have tried to google it and look it up on here for hours and im having NO luck

dont just stick to protein in the morning, morning is the best time for carbs when cutting. ease off the carbs later in the day, aftr workout. try get 70-80g carbs with breakfast.

and when i say fat, ye i mean total fat. stick to mono and poly unsaturates. have efa's with ur breakfast, best source of fat. almonds or other nuts and salt water fish u get the best fats from.

[army_cobra]

Okay updated it again but it will change as time goes. Im making a chart off all the good healthy food i like and putting down what carbs, cals, fat, and protien is in that food. Once it is done i will be putting it up so i can see what i should add or change thanks Gucks since you are helping me

[army_cobra]

anyone else have anything

[army_cobra]

should i keep my cals around 2000-2500? Im not to worried on keeping muscle since i havent worked out in a year or less due to knee surgery. Im just trying to get my 19% BF down alot

[Gucks]

should i keep my cals around 2000-2500? Im not to worried on keeping muscle since i havent worked out in a year or less due to knee surgery. Im just trying to get my 19% BF down alot

u should aim for 10% bf i think, and ye 2200ish is a good target. with good cardio you'll see good fat loss at that.

[army_cobra]

That is what im shooting for maybe lower in time. Im going to be working out durning all this but high reps to keep my heart rate up. Im guessing a good year of this i will be ready for my second cycle. Gucks thanks alot im starting this diet monday.