Results 1 to 12 of 12
Thread: Diet Critique Appreciated
-
04-21-2011, 01:19 PM #1
Diet Critique Appreciated
Doing this cut for 3 week holiday I am going on.
Main Goal is to cut BF% to 12% or less. That is a loss of roughly 8%. The time frame will be just over 12 weeks until I go away.
Maintaining current LBM target weight for 12% is 142.5 lbs.
50/30/20 Split
Protein 237g Carbs 142g Fats 43 g
Current Stats:
Height 5 6
Weight 156.5 lbs
BF ~ 20%
LBM 125 lbs
Fat Weight 31.5 lbs
BMR 1595
TDEE 2470
Ok I know that splitting my Carbs up throughout the meals isnt the best way to do it but I feel it stops me from cheating and I dont get as many cravings.
Diet: Protein Carbs Fat Cals
Meal 1: 60g Oats 6.5 36 5 215
Whey Protein 30 2.5 2.5 152.5
36.5 38.5 7.5 367.5
Meal 2: 30g Brown Rice 2.5 23 0.5 107
100g Tuna 27 0 0.5 113
1 Tsp Olive Oil 0 0 4.5 40
29.5 23 5.5 260
Meal 3: 100g Sweet P. 1.5 18 0 90
4Oz Chicken Brst. 26 0 1.5 120
27.5 18 1.5 210
Meal 4: 30g Brown Rice 2.5 23 0.5 107
100g Tuna 27 0 0.5 113
29.5 23 1 220
*Workout
Meal 5: BSN Syntha 6 22 14 6 200
Meal 6: 100g Sweet P. .5 18 0 90
4Oz Chicken Brt. 26 0 1.5 120
150g green Beans 2 8 0 40
2 Tbsp Hummus 1 5 3.5 60
29.5 31 5 310
Meal 7: Whey Protein 20 1.5 1.5 100
1Tbsp PB 4 3 8 100
24 4.5 9.5 200
Had a lot of help from GB, Damien and Base last time out. Lost just under 14lbs and then went off diet for 2 weeks and gained 6lbs. Still a loss of 8lbs but posting this for help and it motivates me :-)
Thanks
KJ
-
04-21-2011, 01:35 PM #2
I'm on a conf call atm so I didn't get to REALLY go through it, but I love your macro split, and at a glance it's clean and gtg. Like you said, I would rather not see carbs all day but if it helps you to stick with it, that's way more important, as is overall calories.
What does your cardio schedule look like?
-
04-21-2011, 01:44 PM #3
Atm I do 2 morning sessions a week and 20-30 mins PWO depending on time. I will have alot of free time in two weeks when i finish exams.
Morning Sessions: 3-4 Miles Varying Intensity.
PWO: Elliptical - 1 min level 5, 1 min level 10, 1 min level 15. Repeat 10 times. ( Killer )
-
04-21-2011, 02:19 PM #4
spread those green beans out aswell, 150g in 1 siting wuld kill me. h8 those things!
ur macros are pretty good. i think ur fat is very low though. should keep it above 50g alwasy imo. 55g is a good target for cutting.
apart from those 2 things i think its gtg.
-
04-21-2011, 02:22 PM #5
-
04-23-2011, 02:28 AM #6
So im good to go??.... Starting tomorrow.
-
04-23-2011, 02:57 AM #7Productive Member
- Join Date
- Mar 2005
- Posts
- 2,093
I agree with GB; it's almost exactly the split that I run when I'm cutting. As Gucks put it, your fats seem a bit low. The only thing I would change about the diet is make meal 7 a cassein shake instead of whey for slower absorption. I would pesonally take the olive oil out of meal 2 and put it somewhere else to keep carbs and fats separate, but it's going to be hard to do since you're trying to place carbs in every meal. Other than that, looks great!
-
04-23-2011, 08:34 AM #8
-
04-23-2011, 08:41 AM #9
-
04-23-2011, 12:05 PM #10
-
04-23-2011, 01:02 PM #11
-
04-23-2011, 01:26 PM #12
Thread Information
Users Browsing this Thread
There are currently 1 users browsing this thread. (0 members and 1 guests)
Heart and hair safe summer cycle?
03-25-2024, 07:30 PM in ANABOLIC STEROIDS - QUESTIONS & ANSWERS