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  1. #1
    Windex is offline Staff ~ HRT Optimization Specialist
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    Tweaked diet. Total macros okay?

    D I E T

    S T A T S

    Age: 19
    BF: 25% (Gonna have progress pics up shortly to verify)
    TDEE: 2650
    Goal: Cut to 9% Bodyfat, get 16" arms, 170-180 lbs @ Goal BF

    Protein / Carbs / Fat / Total Calories:

    Meal 1: 8:00am

    4 Cups Spinach 4/4/0/28
    1/2 Tbsp EVOO 0/0/7/30
    1 Multivitamin
    1 Tsp Balsamic Vinegar 0/1/0/5
    1 Litre Water 0/0/0/0
    100g Boneless Skinless Chicken Breast 24/0/1/100

    Totals: 28/5/8/163

    Meal 2: 10:00am

    7 Oz Yam 3/35/0/150

    Total: 3/35/0/150

    Meal 3: 1:00pm

    125g Boneless Skinless Chicken Breast 30/0/1.25/125
    1/2 Tbsp EVOO 0/0/7/30

    Total: 60/0/8.25/155

    Meal 4: 4:00pm

    6 Oz 100% Lean Ground Beef 53/0/0/206
    1/2 Cup Brown Rice: 8/68/3/320
    1/2 Cup Tomato Sauce/Juice 2/5/0/30
    1 Glutamine Capsule

    Total: 63/73/3/556

    Meal 5: 7:00pm (Pre-Workout)

    Myofusion Protein Shake (2 Scoops Myo + 1 cup milk) 59/22/6/374
    5g of Creatine mixed into shake
    1/4 Cup Liquid Egg Whites 7/0/0/30 [Added to Shake]
    1/4 Cup Organic Rolled Oats 8/33.5/3.2/192


    Total: 74/55.5/9.2/566

    8:00 - 9:00 Workout, 9:00 - 9:30 CARDIO

    Meal 6: 9:30pm (Post Workout)

    ON 100% Whey Shake (2 Scoops + 1 Cup Milk) 57/20/2/320
    1/4 Cup Organic Rolled Oats 8/33.5/3.2/192
    1/4 Cup Liquid Egg Whites 7/0/0/30 [Added to Shake]


    Total: 72/53.5/5.2/542

    Meal 7: 11:00pm

    1 Scoop MuscleMilk 100% Casein [Mixed with Water] : 25/2/0.5/110

    Total: 24/3/1/120

    Grand Totals: 300/225/35/2252

    53% Protein, 40% Carbs, 7% Fat.
    Last edited by Windex; 04-10-2011 at 08:04 PM.

  2. #2
    FireGuy's Avatar
    FireGuy is offline 9/11/2001~343 Never Forget!~E-HOF~RETIRED
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    Why is there no protein in meals #1 & 2? How come when you do have a protein meal the amount is all over the board?

  3. #3
    Windex is offline Staff ~ HRT Optimization Specialist
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    Quote Originally Posted by FireGuy View Post
    Why is there no protein in meals #1 & 2? How come when you do have a protein meal the amount is all over the board?
    Sorry Fireguy, I was in the midde of my post when my internet kindof exploded. I use to drink Milk in meals 1 and 2 but wanted to cut down to only 2 cups of milk/day. Plus eating food is easier thank drinking milk from a thermos at school every day. Also found cooking eggs every morning a bit tedious so I supplemented the fat from eggs with more EVOO and the loss of protein was made up for by more chicken. I am only missing protein in meal #2. Any reccomendations on how to encorporate protein into meal #2 ?

  4. #4
    FireGuy's Avatar
    FireGuy is offline 9/11/2001~343 Never Forget!~E-HOF~RETIRED
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    Dieting in general is pretty much a tedious thing so that's something you will eventually have to get around. The diet is far from perfect but at 25% bodyfat you dont need it to be perfect to get results from it. If it were me I would still add in some protein in meal two and try and even out the protein intake a bit more per meal.

  5. #5
    Windex is offline Staff ~ HRT Optimization Specialist
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    Quote Originally Posted by FireGuy View Post
    Dieting in general is pretty much a redious thing so that's something you will eventually have to get around. The diet is far from perfect but at 25% bodyfat you dont need it to be perfect to get results from it. If it were me I would still add in some protein in meal two and try and even out the protein intake a bit more per meal.
    How would I improve it ? Keep in mind I'm allergic to all fish & nuts.

  6. #6
    FireGuy's Avatar
    FireGuy is offline 9/11/2001~343 Never Forget!~E-HOF~RETIRED
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    Mainly by making the two recommendations I already gave you. Besides that I would drop the milk, add in quite a bit more fibrous veggies as well as more EFA's.

  7. #7
    tbody66's Avatar
    tbody66 is offline Anabolic Member
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    what is redius?

  8. #8
    FireGuy's Avatar
    FireGuy is offline 9/11/2001~343 Never Forget!~E-HOF~RETIRED
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    ^^My diet is obviously effecting my already challenged typing skills. "Tedious", In reference to him not wanting to make eggs as it was tedious.

  9. #9
    tbody66's Avatar
    tbody66 is offline Anabolic Member
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    sorry, I really wasn't being a smarta** for once, I was thinking it was a form of redundant that I hadn't heard of and I'm a fairly well read linquist and was kind of excited about learning something new! But alas, just a slip of the left index finger.

  10. #10
    Windex is offline Staff ~ HRT Optimization Specialist
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    Sory for the late reply, been beyond busy with exam studying. Taking your advice, this is what I put together Fireguy. Improvement I hope

    D I E T

    S T A T S

    Age: 19
    BF: 25%
    TDEE: 2650
    Goal: Cut to 9% Bodyfat, get 16" arms, 170-180 lbs @ Goal BF

    Protein / Carbs / Fat / Total Calories:

    Meal 1: 8:00am

    3 Cups Spinach 3/3/0/21
    1/2 Tbsp EVOO 0/0/7/30
    1 AnimalPak 3/2/0/20
    1 Tsp Balsamic Vinegar 0/1/0/5
    100g Boneless Skinless Chicken Breast 24/0/1/100

    Totals: 32/6/8/156

    Meal 2: 10:00am

    7 Oz Yam 3/35/0/150
    225g Boneless Skinless Chicken Breast 54/0/2.25/225
    1 Tbsp EVOO 0/0/14/60

    Total: 57/35/16.25/435

    Meal 3: 1:00pm

    125g Boneless Skinless Chicken Breast 30/0/1.25/125
    1/2 Tbsp EVOO 0/0/7/30

    Total: 30/0/8.25/155

    Meal 4: 4:00pm

    3 Oz 100% Lean Ground Beef 26.5/0/0/103
    1/4 Cup Brown Rice: 4/34/1.5/160
    1/2 Cup Tomato Sauce/Juice 2/5/0/30

    Total: 32.5/39/1.5/396

    Meal 5: 7:00pm (Pre-Workout)

    2 Scoops Myofusion 50/10/6/294
    5g of Creatine mixed into shake
    1/4 Cup Organic Rolled Oats 8/33.5/3.2/192


    Total: 58/43.5/9.2/486

    8:00 - 9:00 Workout, 9:00 - 9:30 CARDIO

    Meal 6: 9:30pm (Post Workout)

    2 Scoops ON 100% Whey 48/8/2/240
    1/4 Cup Organic Rolled Oats 8/33.5/3.2/192


    Total: 56/41.5/5.2/432

    Meal 7: 11:00pm

    1 Scoop MuscleMilk 100% Casein [Mixed with Water] : 25/2/0.5/110

    Total: 24/3/1/120

    Grand Totals: 290/168/49.5/2180

    57% Protein, 33% Carbs, 10% Fat.

  11. #11
    Windex is offline Staff ~ HRT Optimization Specialist
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    Bump...a good improvement from original diet ?

  12. #12
    ProBody. is offline New Member
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    imo, your diet looks quite good if your goal is to make slow and steady cut.

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