cutting diet?

stats
age: 20
ht: 5'9
wt:185

I was at 164 but i gained some weight ... i am starting a clen/t3 cycle next week... how many calories do you suggest i should be getting in a day.... this is the diet i plan on doing


meal 1 : 1/2 cups oats 2 whole eggs protein shake

meal2: can of tuna 1/2 brown rice

workout

meal 3: pwo shake with olive oil

meal 4: 4oz chicken breast 1/2 cup green peas

meal 5: 4oz chicken half cup oats and a few almonds

drinking a gallon and half of water a day

doing 6 miles of cardio a day and 1hour of working out


supplements:
80-120 mcg clen/100mcg t3 350mg caffenine
20g l glutamine
5g viatamin c
1 multi viatmain
modern bcaa for amino acids
fish oil
zinc

any suggestions would help thanks ..

what is your BF% and your goals? the diet does not look too bad, as they are great food choices. count up the calories/macros (protein/carbs/fats), from the looks of it, you are not getting enough food. and try to switch the peas with a more fibrous veggie like spinach, romaine, or broccoli. the gurus will help you sort it out better, just try to add up all the cals/macros for each meal and they will help you. also, go look at baseline's thread for maintenance cals. it will help figure out how many cals to eat at for maintenance and what you need to be at for macro nutrients. i cannot comment on clen/t3 cycle, as i do not have the experience or the knowledge to answer it.

How do i figure out my bf? Im sure its pretty high... And what if i do not eat those veggies ... And do you have the link to the caolories post.. Does it tell you the macros i suppose to be getting?

A few things to note.

1) Start eating those veggies, one of the three and suck it up. You can look in the recipes section to see how to make broccoli taste better and spinach can be turned into a salid with EVOO & Balsamic Vinegar. Vegetables are as equally important as any other aspect of your diet, if not more important than everything sans protein intake.

2) In my opinion, Clen & T3 will be useless without proper and experienced dieting. Supplements do not burn fat, give you muscle, or make you into Arnold, they just aid in dedicated training and diet, since not everyone has great genes or some people have medical complications. If supplements were magical pills or liquids, everyone would be jacked. You could take Clen or T3, but definitely not before fixing and showing dedication to your diet.

3) 5000mg of Vitamin C is absolutely pointless for your scenario. The only time you should be dosing yourself with that much Vitamin C is if it's flu season and your in public bacterial infestations (eg - School & Work) or if you are on steroids that are prone to deplete Vitamin C stores. Overdosing a Vitamin does not overdose it's benefits and may cause harm. Your body is like a factory, everything serves a particular function. To give an analogy, lets say Vitamins are the tires on a car and the metal/everything else is all your other macros. If you only have 10 cars to make, then you only need 40 tires, anything more isn't relevant. Furthermore, overdosing on Vitamin C can lead to kidney stones as shown in case studies where people who drank execessive orange juice were shown to develop kidney stones and impaired kidney function.
Conversely, a high intake of any vitamin or combination of vitamins MUST be accompanied by sufficient water and fats in your diet. Vitamins D, E, Calcium and A are Fat-soluble and Vitamins B and C are water-soluble (I may have it reversed, too lazy to check my textbook, can google it if you'd like).

4) To figure out your Bodyfat you need to either post a picture in the member's pictures section, or buy calipers.

5) Your macros will depend on your TDEE (Your maintence caloritic intake). You need 1.5g of protein per pound of LBM. 4 calories per gram of protein. So once you know your bodyfat, you can find out your TDEE, then you can find out how many calories you hsould be consuming in a day and how much protein you need. Once your protein is found out, it can be converted into calories. The remainder of your caloritic needs will be divided into your healthy fats (9 calories per gram) and complex carbs (4 calories per gram of carbs). A "perfect" diet has 40% Protein, 40% Carbs, 20% Fat, but any diviation of +/- 5% is more than acceptable and more often then not your protein intake will be 5-10% higher than your carb intake.

6) I do not know if you do fasted cardio, but that is where BCAA's shine, but once again a clean cut diet is what you want, otherwise everything else will burn your wallet, not your fat. In my opinion, the BCAA's they add into most protein powder is more than sufficient if you do not do fasted cardio. For example, I have 5.5g's of BCAA's per scoop in the ON 100% Whey Gold Standard Protein Powder. Thats 11g PWO.

Also, you have not listed your goals. You also need to find out how many calories / protein / carbs / fats are in each item your eating, as well as the totals per meal, and totals per day.

You can view my current diet as a template:

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.

just google calorie counter. there are plenty out there. livestrong.com has a good one. you need to go read thru the stickies at the top of the diet section. they help put things into perspective and will answer some of your questions for you. what veggies do you like? do some research for your self and you will get a better grasp on what you will need to do in order to change your lifestyle. do not look at this as a diet, look at is a lifestyle change!

Quote:

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Originally Posted by honda69

workout

meal 3: pwo shake with olive oil

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I know I have seen it discussed before, you may want to use the EVOO in another meal as post workout it will slow the absorption of your shake.

Quote:

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Originally Posted by bmor

I know I have seen it discussed before, you may want to use the EVOO in another meal as post workout it will slow the absorption of your shake.

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Agreed - i'd suggest PWO shake with some carbs and without any added fats. Fats will slow absorption, definitely not something you want PWO. Save it for protein/fat meals when you have no carbs present.

what is evoo and do i go by his diet or mine ? my goal is to cut down to about 150 and then try to gain mass

Quote:

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Originally Posted by honda69

what is evoo and do i go by his diet or mine ? my goal is to cut down to about 150 and then try to gain mass

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EVOO = Extra Virgin Olive Oil. Don't you watch Rachel Ray? =P

Quote:

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Originally Posted by honda69

what is evoo and do i go by his diet or mine ? my goal is to cut down to about 150 and then try to gain mass

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Sorry about the confusion, I was just showing you my diet as an example of how to format it so people can clearly see the times of each meal and how much Protein, Carbs, Fats, and Calories your consuming because it will be alot easier to critique. `Also, EVOO is Extra Virgin Olive Oil.

i have all natural pure olive oil is that the same thing .... and whats the link to see how many calories i need to be getting .. and here is a picture so you tell me what %bf and what i need to do http://daniel5694.webs.com/beforeee.jpg

come on guys i know someone can help me

If you want help then take this advice. At 20 years old with 25 - 30 % bf (which you clearly have) and not a lot of weight lifting experience, you should not be taking any "cycle", if you eat clean and lift with intensity you will transform your body like you never thought possible. Post a diet that you have put the effort in to create that limits your daily calories to 2000 cals a day, with a 40/45/15 split from good food choices and only one shake a day, that being post workout. Stick with it for 60 days, lift weights 4 - 6 days a week (depending on your schedule, I'll even write it out for you) and you could add 10 lbs of muscle and lose 10+lbs of fat, then we'll look at it and make changes from there. If you aren't committed to being committed to strict adherance to a diet and exercise program for 60 days it will be hard for you to get and maintain any longterm noticable results. If you cycle you ruin your body's ability to do so many positive things itself at such a young age.

ok well i need a diet plan and i am starting Monday and i am going to be very committed... i was at 205 at point and dropped to 164 in about a month in a half i was very committed.... im just not use to a diet with the carbs protein and fat split .....

Honda, i'm not sure exactly what you're looking for help with at this point. The suggestions above are pretty solid in general. You have high bodyfat and relatively little lean mass (no offense). 2000 calories/day would be the MAX i'd have you at right now; you might even do better on 1800, but it's up to you to monitor your progress and make adjustments as needed.

I do not agree with a 40/45/15 macro split however. I'd start you on something closer to 50/30/20, or even 50/25/25. More important is that you are consistent with the diet, make clean food choices, follow a solid workout regimen, and do TONS of cardio. Clen and T3 will not correct a poor diet and/or lack of diet knowledge. I would advise against it for now.

is the first number protein or carbs?

Quote:

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Originally Posted by tbody66

is the first number protein or carbs?

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Sorry if i'm confusing things - I always do protein/carbs/fat. First number was protein in my post.

ok here is a diet i came up with tell me what you think and what changes need to be made

meal 1: 1/2 cup oat meal 3 egg whites 35/30/3/300

meal 2: 4oz chicken breast 3/4 cup brown rice 24/28/5/260

meal 3: pwo shake spoon of olive oil and spoon of natural pb 60/14/35/590

meal 4: tuna and green peas 24/14/3/166

meal 5: chicken brest and almonds 26/6/19/290

total would be 169/92/65/1606


please give advice

Quote:

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Originally Posted by honda69

ok here is a diet i came up with tell me what you think and what changes need to be made

meal 1: 1/2 cup oat meal 3 egg whites 35/30/3/300

meal 2: 4oz chicken breast 3/4 cup brown rice 24/28/5/260

meal 3: pwo shake spoon of olive oil and spoon of natural pb 60/14/35/590

meal 4: tuna and green peas 24/14/3/166

meal 5: chicken brest and almonds 26/6/19/290

total would be 169/92/65/1606


please give advice

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It's actually decent food choice wise, but overall calories might be a bit low. Maybe not, you'll have to tell us. I would bring protein up and fats down. Get protein to around 225g, drop fats about 10g or so. That will put you around 1720-ish.

meal 1: 1/2 cup oat meal 3 egg whites 35/30/3/300

meal 2: 4oz chicken breast 3/4 cup brown rice 24/28/5/260

meal 3: pwo shake spoon of olive oil and spoon of natural pb 60/14/35/590

meal 4: tuna and green peas 24/14/3/166

meal 5: 1scoop protein shake 8oz chicken brest and 7 almonds 71/7/17/455

total would be 222/92/63/1771

i edited the 5th meal ... now what you think ... just trying to get it all right ?

Sorry for not catching this earlier - but I wouldn't have added fats in my PWO shake - they will slow protein absorption, definitely not ideal PWO. Move the PB OR EVOO (not both, too much fat in a single meal) to meal 2. Add carbs to your PWO meal, at least 25g. Move the PB or EVOO (whichever you didn't use in meal 2) to meal 4. Also, replace the peas with a better fiberous veggie - broccoli, asparagus, spinach, etc.

This will raise carbs a bit, but don't worry about it - it'll also bring up your calories to right around where I wanted them.

meal 1: 1/2 cup oat meal 3 egg whites 35/30/3/300

meal 2: 4oz chicken breast 3/4 cup brown rice 24/28/5/260

meal 3: pwo shake spoon of olive oil 52/8/19/380

meal 4: tuna and peanut butter and aspargaus 31/13/18/330

meal 5: 1scoop protein shake 8oz chicken brest and 7 almonds 71/7/17/455



213/86/62/1725 how does it look?

can you buy aspargus in a can or what ? and can you buy just egg whites?

^ ^ you didn't follow my suggestions above. Where are the PWO carbs?

You may be able to buy canned asparagus, but I wouldn't recommend canned veggies. Stick with fresh, or at least frozen. Canned are low quality and usually sitting in a sodium solution. Yes, you can buy 100% liquid egg whites.

Diets getting dialed in, when you're fixed up there post your exact workout with specific exercises/sets/reps/poundages and what days you have to devote to weight training and I'll fix you up there.

so do i need the shake and carbs after work out or before ?... and where do i find these liquid egg whites like where at walmart.... and how would you cook your asparagus i really not use to them veggies..?

Quote:

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Originally Posted by honda69

so do i need the shake and carbs after work out or before ?... and where do i find these liquid egg whites like where at walmart.... and how would you cook your asparagus i really not use to them veggies..?

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Yes, shake PWO... carbs pre and PWO. Liquid egg whites can be found at any supermarket. Grilled asparagus is best IMO, but you can blanch/boil them too. You don't have to do asparagus - you can do broccoli, kale, collard greens, spinach, brussell sprouts, green lettuces (not iceberg!), cauliflower, etc. Leafy green veggies are best.

meal 1: 1/2 cup oat meal 3 egg whites 35/30/3/300

meal 2: 4oz chicken breast 3/4 cup brown rice 24/28/5/260

meal 3: pwo shake spoon of olive oil 7almonds 55/11/7/465

meal 4: tuna and peanut butter and aspargaus 31/13/18/330

meal 5: 1scoop protein shake 8oz chicken brest and 7 almonds 71/7/17/455


216/89/69/1810 ... i added almonds for carbs for the pwo? and the egg whites what is the contained going to look like ?

*sigh* no man!

Almonds are not a carb source - brown rice, sweet potato, lentils, beans, oats, quinoa, etc. Starchy complex carb, about 25g PWO with your shake. Almonds are primarily a fat source and are no better than the EVOO or PB you had there before.

Add the carbs, and if it brings calories up too high feel free to remove some protein from meal 5 as it's excessivly high

ok guess ill do 4oz chickin on meal 5 instead of 8 and do 1/2 cup of brown rice with pwo shake

Perfect!

Quote:

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Originally Posted by honda69

meal 1: 1/2 cup oat meal 3 egg whites 35/30/3/300

meal 2: 4oz chicken breast 3/4 cup brown rice 24/28/5/260

meal 3: pwo shake spoon of olive oil and spoon of natural pb 60/14/35/590

meal 4: tuna and green peas 24/14/3/166

meal 5: 1scoop protein shake 8oz chicken brest and 7 almonds 71/7/17/455

total would be 222/92/63/1771

i edited the 5th meal ... now what you think ... just trying to get it all right ?

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It's not what the forum thinks. it's how you FEEL!!! The #'s are good but would be wise to eat that plan for a while and work out at that a agressive rate and see how you feel afterwards.

I was doing 4000cals of burn in a day through my BMR and cals burned during workout/cardio and was only eating 1600. I felt weak as **** and almost past out on numerous occasions. I upped my cals and felt great. Find what your body feels good with.

ok thanks i think im going to try an hour and half cardio going to be about 5miles at 12 incline and 4.2 speed then do hour of working out a day ... probably friday and saturday cardio only ..