review diet please...thanks!

**cmdace18** · 03-23-2011, 01:33 PM

Stats:
29yo
Male
5'-10"
198 lbs
20% BF (guess-timate)
BMR: 1925.2
TDEE: 3320.97

I've lost 12lbs thus far on working out 6 days/week and the diet below; want to confirm.

protien/carbs/fat/calories

7AM
Fasted 40/45 Minutes Cardio (run, bike, elip, stairmaster, HIIT etc.)

8AM
2 Cups Liquid Egg WHITES, 48/8/0/240
1/2 Cup Steel Cut Oats (w/truvia) 10/54/5/300
Animal Pak
1000mg EFA
TOTAL: 58/62/5/540

OR (2 scoops whey w/ blueberries/strawberries and 1/2 banana - only 1x week)

10AM
4oz canned tuna 26/0/2/120
2 Tbs Low Fat Mayo 0/2/2/15
1 Slice Raisin Ezek Bread 3/18/.5/80
1 TB Natty PB 4/3/8/105
TOTAL: 33/23/12.5/320

Noon
6oz Chicken Breast 52/0/6/270
1/2 Cup Asparagus 1.5/2.5/0/15
TOTAL: 53.5/2.5/6/285

3pm:
6oz Chicken Breast 52/0/6/270
1/2 Cup Asparagus 1.5/2.5/0/15
TOTAL: 53.5/2.5/6/285

5:30pm (Pre-Workout)
2 Scoops Whey Protein 48/6/3/240
Handful Almonds 6/5/15/170
TOTAL: 54/11/18/410

6:30-7:30 WORKOUT (Strength/Circuit/Kickboxing or Bootcamp (Field stuff))

8 pm - Post meal
6oz Chicken Breast 52/0/6/270
1/2 Cup Asparagus 1.5/2.5/0/15
1 Sweet Potato 2/24/0/100
Total: 55.5/26.5/6/385

**1 or 2x a week when I do heavy weights, I do a whey protien shake PWO OR a casein shake before bed**

TOTAL FOR THE DAY: 310.5/127.5/53.5/1940

**MR-FQ320** · 03-23-2011, 01:40 PM

diet is ok but needs a lot of improvement, before we set it straight what are your goals ? fat loss , body recomp ?

**cmdace18** · 03-23-2011, 01:45 PM

yes, fat loss.

**gbrice75** · 03-23-2011, 02:10 PM

bold

Originally Posted by cmdace18

Stats:
29yo
Male
5'-10"
198 lbs
20% BF (guess-timate)
BMR: 1925.2
TDEE: 3320.97

I've lost 12lbs thus far on working out 6 days/week and the diet below; want to confirm.

Congrats! How long did the 12lbs take to come off?

protien/carbs/fat/calories

7AM
Fasted 40/45 Minutes Cardio (run, bike, elip, stairmaster, HIIT etc.)

Drop the HIIT and keep it low-med intensity/steady state when doing fasted cardio. Too high and you'll torch LBM

8AM
2 Cups Liquid Egg WHITES, 48/8/0/240
1/2 Cup Steel Cut Oats (w/truvia) 10/54/5/300
Animal Pak
1000mg EFA
TOTAL: 58/62/5/540

Great meal, love this. Don't feel shy about adding a whole egg in there

OR (2 scoops whey w/ blueberries/strawberries and 1/2 banana - only 1x week)

Stick with the berries and drop the banana when you do the shake

10AM
4oz canned tuna 26/0/2/120
2 Tbs Low Fat Mayo 0/2/2/15
1 Slice Raisin Ezek Bread 3/18/.5/80
1 TB Natty PB 4/3/8/105
TOTAL: 33/23/12.5/320

Not too bad, would be nicer to see tuna over greens with some EVOO, but just nitpicking. Drop the PB though IMO

Noon
6oz Chicken Breast 52/0/6/270
1/2 Cup Asparagus 1.5/2.5/0/15
TOTAL: 53.5/2.5/6/285

Nice - add some healthy fat here - a tsp of EVOO to the asparagus for instance. Doubt 6oz chicken breast has 6g fat

3pm:
6oz Chicken Breast 52/0/6/270
1/2 Cup Asparagus 1.5/2.5/0/15
TOTAL: 53.5/2.5/6/285

same as above

5:30pm (Pre-Workout)
2 Scoops Whey Protein 48/6/3/240
Handful Almonds 6/5/15/170
TOTAL: 54/11/18/410

I'd do 24g powder and eat the other 24g protein from a whole food source. Biggest problem I see here is no carbs pre-workout. How can you expect to have an intense workout and give it your all when you're running on almost nothing? I'd do 50g complex carbs here. Keep the nuts to slow protein absorption. If adding carbs here puts you too high, remove them from meal 2 and keep it protein/fat

6:30-7:30 WORKOUT (Strength/Circuit/Kickboxing or Bootcamp (Field stuff))

8 pm - Post meal
6oz Chicken Breast 52/0/6/270
1/2 Cup Asparagus 1.5/2.5/0/15
1 Sweet Potato 2/24/0/100
Total: 55.5/26.5/6/385

Excellent meal - but i'd definitely do a whey shake after weight training

**1 or 2x a week when I do heavy weights, I do a whey protien shake PWO OR a casein shake before bed**

Do both, and do the casein or some other protein source (lean beef, cottage cheese, plain greek yogurt, etc) every night, not just workout nights.

TOTAL FOR THE DAY: 310.5/127.5/53.5/1940

If your TDEE really were over 3000, your total calories are ridiculously low. The good news is I think you have your TDEE calculated too high, so you'r probably not too far off with your totals. I'd suggest shooting for 2200 calories/day and monitor closely. I like your macro percentages as well.

Overall, good job - and thank you for posting in a good format, easy to read! =)

**MR-FQ320** · 03-23-2011, 02:12 PM

Originally Posted by cmdace18

Stats:
29yo
Male
5'-10"
198 lbs
20% BF (guess-timate)
BMR: 1925.2
TDEE: 3320.97

I've lost 12lbs thus far on working out 6 days/week and the diet below; want to confirm.

protien/carbs/fat/calories

7AM
Fasted 40/45 Minutes Cardio (run, bike, elip, stairmaster, HIIT etc.) good, think about and research glutamine and BCAA's, maybe a scoop of protein if you feel like performance is suffering.

8AM
2 Cups Liquid Egg WHITES, 48/8/0/240
1/2 Cup Steel Cut Oats (w/truvia) 10/54/5/300
Animal Pak
1000mg EFA
TOTAL: 58/62/5/540 good, not sure what animal pak is, maybe drop the EFA

OR (2 scoops whey w/ blueberries/strawberries and 1/2 banana - only 1x week) put the berries in the whites and oats if you want, drop the banana

10AM
4oz canned tuna 26/0/2/120
2 Tbs Low Fat Mayo 0/2/2/15
1 Slice Raisin Ezek Bread 3/18/.5/80
1 TB Natty PB 4/3/8/105
TOTAL: 33/23/12.5/320 tuna ok, drop the mayo, bread and PB.

Noon
6oz Chicken Breast 52/0/6/270
1/2 Cup Asparagus 1.5/2.5/0/15
TOTAL: 53.5/2.5/6/285 good meal

3pm:
6oz Chicken Breast 52/0/6/270
1/2 Cup Asparagus 1.5/2.5/0/15
TOTAL: 53.5/2.5/6/285 good

5:30pm (Pre-Workout)
2 Scoops Whey Protein 48/6/3/240
Handful Almonds 6/5/15/170
TOTAL: 54/11/18/410 drop the almonds and get some complex carbs ie oats or brown rice you need real energy for the gym

6:30-7:30 WORKOUT (Strength/Circuit/Kickboxing or Bootcamp (Field stuff))

8 pm - Post meal
6oz Chicken Breast 52/0/6/270
1/2 Cup Asparagus 1.5/2.5/0/15
1 Sweet Potato 2/24/0/100
Total: 55.5/26.5/6/385 ok meal for PWO,

**1 or 2x a week when I do heavy weights, I do a whey protien shake PWO OR a casein shake before bed**
casein shake ok before bed, remember to add that in to your daily calories

TOTAL FOR THE DAY: 310.5/127.5/53.5/1940

ok thats what i would do from where you are right now, adapt to that, work out the new figures and make it happen, why not lift more weights ?

some of the other guys will be along soon enough to give you their advice on your diet.

**MR-FQ320** · 03-23-2011, 02:19 PM

GB beat me to it, Damn, he's the diet king anyway so listen to him.

**gbrice75** · 03-23-2011, 02:21 PM

Sorry Ross, didn't mean to step on your toes... =\

**cmdace18** · 03-23-2011, 02:24 PM

Originally Posted by gbrice75

bold

If your TDEE really were over 3000, your total calories are ridiculously low. The good news is I think you have your TDEE calculated too high, so you'r probably not too far off with your totals. I'd suggest shooting for 2200 calories/day and monitor closely. I like your macro percentages as well.

Overall, good job - and thank you for posting in a good format, easy to read! =)

I've lost 12lbs since 1/31/11 - I have a chart on my cabinet and write down my weight everyday. I'll post it tonight for you to check it out! It's interesting to see.

I got my BMR by doing this:
BMR (men and women) = 370 + (21.6 X lean mass in kg)
and my TDEE:

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

Can you re-confirm?

I think my biggest concern here is that my carbs are above 100g and by adding in those shakes (1 pre, 1 post and 1 casein) I'm adding over 600 calories to my diet. I know I can substitue whole foods (chicken), but dont know if its too much food.

**cmdace18** · 03-23-2011, 02:26 PM

i do weights 2x-3x a week; legs/abs; back/bis/shoulders; chest/tri's

animal pak is a multi-vitamin pack

i like the idea of 1 scoop of protien before working out.

**MR-FQ320** · 03-23-2011, 02:26 PM

no problem GB, I was just trying to help the OP out, I prefer it when you do it anyway, it just seems more in depth and thought out. ;-)

**MR-FQ320** · 03-23-2011, 02:33 PM

yeah thats an ok split for weights, vitamins are good, your similar weight and height to me although you may carry a bit more fat, so like GB says aim for 2200 cals to begin with, monitor the progress, when you reach a plateaux re-evaluate and re calculate maybe down to 2000 cals.

keep the thread going on how your progressing.

**cmdace18** · 03-23-2011, 02:33 PM

Originally Posted by rossapplecart

no problem GB, I was just trying to help the OP out, I prefer it when you do it anyway, it just seems more in depth and thought out. ;-)

no problem buddy, i like multiple opinions even if the guru responds!

**cmdace18** · 03-23-2011, 02:34 PM

Originally Posted by rossapplecart

yeah thats an ok split for weights, vitamins are good, your similar weight and height to me although you may carry a bit more fat, so like GB says aim for 2200 cals to begin with, monitor the progress, when you reach a plateaux re-evaluate and re calculate maybe down to 2000 cals.

keep the thread going on how your progressing.

the extra shake before bed puts me at 2200...perfect.

**gbrice75** · 03-23-2011, 02:43 PM

bold

Originally Posted by cmdace18

I've lost 12lbs since 1/31/11 - I have a chart on my cabinet and write down my weight everyday. I'll post it tonight for you to check it out! It's interesting to see.

Nice. I have no doubt you're losing, I was actually concerned about you losing too much too fast due to having calories restricted too much.

I got my BMR by doing this:
BMR (men and women) = 370 + (21.6 X lean mass in kg)
and my TDEE:

If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725

Can you re-confirm?

Here's the problem with the formula's. 'very active' is a relative term. What it means to you may mean something completely different to another person. Personally, what I consider very active is daily lifting + cardio routine, a manual labor job (construction for instance), and sports 4-5 days/week

While far from scientific, I find LBM x 15 to be more accurate 9 times out of 10. It's a starting point and needs to be adjusted obviously, but it usually puts you pretty close.

I think my biggest concern here is that my carbs are above 100g and by adding in those shakes (1 pre, 1 post and 1 casein) I'm adding over 600 calories to my diet. I know I can substitue whole foods (chicken), but dont know if its too much food.

I didn't add a shake to your preworkout meal; you had 2 scoops of whey, I suggested you reduce it to 1 and get the other 1/2 of your protein from a whole food source. Keeping calories the same, changing the source, that's all. Same with PWO although I wasn't specific - i'm saying to stick with your protein macro but get it (at least in part) from whey. A meal before bed every night is all i've actually added, and I believe your calories need to come up just a bit anyway, so I wouldn't be worried about this.

Originally Posted by cmdace18

i do weights 2x-3x a week; legs/abs; back/bis/shoulders; chest/tri's

animal pak is a multi-vitamin pack

i like the idea of 1 scoop of protien before working out.

I feel like we're misunderstanding eachother with this meal, lol! You had 2 scoops as your preworkout meal. I reduced it to 1 and made up those lost grams of protein with whole food (chicken, turkey, fish, egg whites, etc)

Originally Posted by rossapplecart

no problem GB, I was just trying to help the OP out, I prefer it when you do it anyway, it just seems more in depth and thought out. ;-)

LoL, thanks bro!!

**cmdace18** · 03-23-2011, 02:46 PM

Originally Posted by gbrice75

bold

I didn't add a shake to your preworkout meal; you had 2 scoops of whey, I suggested you reduce it to 1 and get the other 1/2 of your protein from a whole food source. Keeping calories the same, changing the source, that's all. Same with PWO although I wasn't specific - i'm saying to stick with your protein macro but get it (at least in part) from whey. A meal before bed every night is all i've actually added, and I believe your calories need to come up just a bit anyway, so I wouldn't be worried about this.

I feel like we're misunderstanding eachother with this meal, lol! You had 2 scoops as your preworkout meal. I reduced it to 1 and made up those lost grams of protein with whole food (chicken, turkey, fish, egg whites, etc)

I was referring to adding 1 scoop of protien before my morning cardio - sorry for the misunderstanding!
LoL, thanks bro!!

I will re-post my revised diet.

**cmdace18** · 03-23-2011, 08:11 PM

revised diet:

protein/carbs/fat/calories

7AM
Fasted 40/45 Minutes Cardio (run, bike, elip, stairmaster)

8AM
2 Cups Liquid Egg WHITES, 48/8/0/240
1/2 Cup Steel Cut Oats (w/truvia) 10/54/5/300
Animal Pak
1000mg EFA
TOTAL: 58/62/5/540
OR (2 scoops whey w/ blueberries/strawberries - only 1x week)

10AM
4oz canned tuna 26/0/2/120
2 Tbs Low Fat Mayo 0/2/2/15
1TB EVOO 0/0/14/120
TOTAL: 26/2/18/255

Noon
6oz Chicken Breast 39/0/1/160
1/2 Cup Asparagus 1.5/2.5/0/15
1TB EVOO 0/0/14/120
TOTAL: 40.5/2.5/15/295

3pm:
6oz Chicken Breast 39/0/1/160
1/2 Cup Asparagus 1.5/2.5/0/15
1TB EVOO 0/0/14/120
TOTAL: 40.5/2.5/15/295

5:30pm (Pre-Workout)
1 scoop Whey Protein 24/3/1.5/120
Handful Almonds 6/5/15/170
1 Slice Raisin Ezek Bread 3/18/.5/80
4oz Turkey 24/0/1/120
TOTAL: 57/26/18/490

6:30-7:30 WORKOUT (Strength/Circuit/Kickboxing or Bootcamp (Field stuff))

8pm PWO
Whey Shake (1 scoop) 24/3/1.5/120
Total: 24/3/1.5/120

830 pm
6oz Chicken Breast 39/0/1/160
1/2 Cup Asparagus 1.5/2.5/0/15
1 Sweet Potato 2/24/0/100
Total: 42.5/26.5/1/275

1030pm
½ cup 1% Cottage Cheese 16/3/1/90
Total: 16/3/1/90

TOTAL FOR THE DAY: 304.5/127.5/74.5/2360

couple of comments; i'd like to remove 1TB of EVOO in meal 2, 3 OR 4 - this will get my fat to mid 50g's and calories to 2240. are my carbs too high? should they be around 100? maybe 1/4 cup of oats in the AM?

also attached is my weight loss log, i think its pretty cool to see the ups and downs of a daily log, and how not to get discouraged when you gain a lbs for whatever because it disappears in a few day. FYI, this is first thing in the AM. i turn 30 on 5/18, hence the goal (short term goal).

main goal is 10% BF and 175ish...

thanks!

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**MR-FQ320** · 03-24-2011, 01:29 PM

Yep drop the EVOO and do that diet with those macros for a couple of weeks, keep logging the results and see where it takes you, I wouldn't drop the carbs off too quickly, lower them down gradually.

Iv just read through your diet again, I'm on my phone now, it still needs a bit of work, I'll help rearrange it when I get home.

**cmdace18** · 03-25-2011, 08:25 AM

updated diet is good thus far, thanks all.

will keep updating this thread and post a picture when i'm at 190.

down to 197.5 as of this morning, 12.5lbs lost since 1/31/11.

thanks.

**Halsey** · 03-25-2011, 09:51 AM

Hi,
Good to read that you are more curious to achieve your weight loss goal...
My all good thought are with you and would be more glad to see your pics...
Thanks

gym santa ana

**gbrice75** · 03-25-2011, 10:25 AM

bold

Originally Posted by cmdace18;55***83

revised diet:

protein/carbs/fat/calories

7AM
Fasted 40/45 Minutes Cardio (run, bike, elip, stairmaster)

8AM
2 Cups Liquid Egg WHITES, 48/8/0/240
1/2 Cup Steel Cut Oats (w/truvia) 10/54/5/300
Animal Pak
1000mg EFA
TOTAL: 58/62/5/540
OR (2 scoops whey w/ blueberries/strawberries - only 1x week)

10AM
4oz canned tuna 26/0/2/120
2 Tbs Low Fat Mayo 0/2/2/15
1TB EVOO 0/0/14/120
TOTAL: 26/2/18/255

Remove EVOO here

Noon
6oz Chicken Breast 39/0/1/160
1/2 Cup Asparagus 1.5/2.5/0/15
1TB EVOO 0/0/14/120
TOTAL: 40.5/2.5/15/295

If fat is still too high, make EVOO 1-2 tsp instead of 1tbsp

3pm:
6oz Chicken Breast 39/0/1/160
1/2 Cup Asparagus 1.5/2.5/0/15
1TB EVOO 0/0/14/120
TOTAL: 40.5/2.5/15/295

Same here with regard to EVOO

5:30pm (Pre-Workout)
1 scoop Whey Protein 24/3/1.5/120
Handful Almonds 6/5/15/170
1 Slice Raisin Ezek Bread 3/18/.5/80
4oz Turkey 24/0/1/120
TOTAL: 57/26/18/490

Not enough carbs IMO, double it. Ezek is decent stuff, but i'd go with a better carb source for this meal, most important carb meal of your day. oats, sweet potato, etc.

6:30-7:30 WORKOUT (Strength/Circuit/Kickboxing or Bootcamp (Field stuff))

8pm PWO
Whey Shake (1 scoop) 24/3/1.5/120
Total: 24/3/1.5/120

Although I love the sweet pot in the PPWO meal, it's 30 mins after the workout, and that much closer to bedtime. I'd drop it and add 1/2 cup oats to the whey shake. Consider bumping whey to 50g

830 pm
6oz Chicken Breast 39/0/1/160
1/2 Cup Asparagus 1.5/2.5/0/15
1 Sweet Potato 2/24/0/100
Total: 42.5/26.5/1/275

Great meal. If you follow my advice and drop sweet pot, don't worry about adding fats here. You'll have plenty of energy from the pre/pwo carbs.

1030pm
½ cup 1% Cottage Cheese 16/3/1/90
Total: 16/3/1/90

Kind of low, make it 3/4 - 1 cup if possible

TOTAL FOR THE DAY: 304.5/127.5/74.5/2360

Fats are definitely a bit high, drop that EVOO from the tuna and mayo meal, and lessen the amount of EVOO in other meals as I recommended above. I added more protein to your PWO and bedtime meal, but looking now, protein is pretty high/fine where it is. Honestly i'd drop meat portions to 4-5oz to keep macro similar. People will disagree since i'm telling you to lessen real food to make room for additional WPI, but PWO WPI is important IMO. Not a HUGE deal though, won't make or break the diet. Definitely add more cottage cheese to bedtime meal though.

Carbs are perfect, I like right where they are. I did add another 25g to your pre-workout meal; try and work this in, even if you have to remove from another meal. pre-workout carbs are the most important IMO - fuel that workout! If you wind up going up to 150g, don't worry about it. You will be lowering fats anyway, so macro should even out or possibly be lower due to more calories/gram of fat.

couple of comments; i'd like to remove 1TB of EVOO in meal 2, 3 OR 4 - this will get my fat to mid 50g's and calories to 2240. are my carbs too high? should they be around 100? maybe 1/4 cup of oats in the AM?

Addressed above

also attached is my weight loss log, i think its pretty cool to see the ups and downs of a daily log, and how not to get discouraged when you gain a lbs for whatever because it disappears in a few day. FYI, this is first thing in the AM. i turn 30 on 5/18, hence the goal (short term goal).

Cool to see, but I wouldn't be weighing everyday. once a week, tops. Same day, same time, first thing in the morning, fasted, after the bathroom.

Overall, MUCH MUCH better bro, we're getting close to dialed in for sure!

main goal is 10% BF and 175ish...

thanks!

**cmdace18** · 03-25-2011, 11:10 AM

AWESOME, thanks gbrice!! you the man. i'll keep this thread updated when i can.

CD

**gbrice75** · 03-25-2011, 11:21 AM

Originally Posted by cmdace18

AWESOME, thanks gbrice!! you the man. i'll keep this thread updated when i can.

CD

Looking forward to watching your progress!

**cmdace18** · 03-25-2011, 08:49 PM

PROTIEN CARBS FAT CALORIES

7AM
45 minutes fasted cardio

8AM
2 Cups Liquid Egg WHITES 48 8 0 240
1/2 Cup Steel Cut Oats (w/truvia) 10 54 5 300
TOTAL: 58 62 5 540
OR
2 scoops whey protien 48 6 3 240
1/4 oats 5 27 2.5 150
1 cup strawberries/blueberries 1 17 0.5 70
TOTAL: 54 50 6 460

10AM
4oz canned tuna 26 0 3 140
2 Tbs Low Fat Mayo 0 2 2 15
Animal Pak
1000mg EFA
TOTAL: 26 2 5 155

Noon
6oz Chicken Breast 39 0 1 160
1/2 Cup Asparagus 1.5 2.5 0 15
2tsp EVOO 0 0 9 80
TOTAL: 40.5 2.5 10 255

3pm:
6oz Chicken Breast 39 0 1 160
1/2 Cup Asparagus 1.5 2.5 0 15
2tsp EVOO 0 0 9 80
TOTAL: 40.5 2.5 10 255

5:30pm (Pre-Workout)
1 scoop Whey Protein 24 3 1.5 120
Handful Almonds 6 5 15 170
1/4 oats 5 27 2.5 150
4oz Turkey 24 0 1 120
TOTAL: 59 35 20 560

6:30-7:30 WORKOUT (Strength/Circuit/Kickboxing or Bootcamp)

8pm (Post-Workout)
1 schoop Whey Protien 24 3 1.5 120
1/4 oats 5 27 2.5 150
Total: 29 30 4 270

830 pm
6oz Chicken Breast 39 0 1 160
1/2 Cup Asparagus 1.5 2.5 0 15
TOTAL 40.5 2.5 1 175

1030pm
½ cup 1% Cottage Cheese 16 3 1 90
Total: 16 3 1 90

TOTALS 309.5 139.5 56 2300

thoughts;

calcs used 1st meal of the 2 options at 8am. i think protien and fats are perfect. i'd like to lower carbs to 125ish. you think 2300 is good?? .. suggestions gbrice??? i think i'm almost there. thanks!

CD

**MR-FQ320** · 03-26-2011, 11:20 AM

yeah your getting there bro, if it were me I wouldn't be adding fat to meals ie mayo and EVOO and that would bring your calories down, then stick to that diet until you hit a plateux on the scales and then think about reducing the carbs slightly.

**gbrice75** · 03-26-2011, 02:55 PM

bold =)

Originally Posted by cmdace18

PROTIEN CARBS FAT CALORIES

7AM
45 minutes fasted cardio

8AM
2 Cups Liquid Egg WHITES 48 8 0 240
1/2 Cup Steel Cut Oats (w/truvia) 10 54 5 300
TOTAL: 58 62 5 540
OR
2 scoops whey protien 48 6 3 240
1/4 oats 5 27 2.5 150
1 cup strawberries/blueberries 1 17 0.5 70
TOTAL: 54 50 6 460

10AM
4oz canned tuna 26 0 3 140
2 Tbs Low Fat Mayo 0 2 2 15
Animal Pak
1000mg EFA
TOTAL: 26 2 5 155

This isn't much of a meal - are you the guy who can't do veggies at this hour? Sorry man, I see alot of diets here day in and day out! If you're NOT that guy, i'd suggest some veggies or a salad of greens here. Would still prefer to see some EVOO instead of the mayo, but not a huge deal.

Noon
6oz Chicken Breast 39 0 1 160
1/2 Cup Asparagus 1.5 2.5 0 15
2tsp EVOO 0 0 9 80
TOTAL: 40.5 2.5 10 255

I actually think your protein is a bit high (overall). Reducing it to 5oz per meal will drop you another hundred calories or so, and bring that macro down by about 20g

3pm:
6oz Chicken Breast 39 0 1 160
1/2 Cup Asparagus 1.5 2.5 0 15
2tsp EVOO 0 0 9 80
TOTAL: 40.5 2.5 10 255

Nice meal - 5oz chicken, how about 1 cup asparagus?

5:30pm (Pre-Workout)
1 scoop Whey Protein 24 3 1.5 120
Handful Almonds 6 5 15 170
1/4 oats 5 27 2.5 150
4oz Turkey 24 0 1 120
TOTAL: 59 35 20 560

Hope the turkey isn't cold cut/deli meat. Usually highly processed, full of sodium and preservatives. Inferior protein source. If it's real turkey meat, keep it

6:30-7:30 WORKOUT (Strength/Circuit/Kickboxing or Bootcamp)

8pm (Post-Workout)
1 schoop Whey Protien 24 3 1.5 120
1/4 oats 5 27 2.5 150
Total: 29 30 4 270

Do you mean 1/2 cup oats? The macros you have are for 1/2 cup - and that's how i'd keep it

830 pm
6oz Chicken Breast 39 0 1 160
1/2 Cup Asparagus 1.5 2.5 0 15
TOTAL 40.5 2.5 1 175

5oz

1030pm
½ cup 1% Cottage Cheese 16 3 1 90
Total: 16 3 1 90

Ok, I know i've been suggesting you lower protein overall, but it's TOO low in this meal. I'd do 3/4 cup which will bump it up to 24g. Even if you still wind up close to 2300 overall, don't worry about it. Monitor and adjust, that's what it's all about

TOTALS 309.5 139.5 56 2300

thoughts;

calcs used 1st meal of the 2 options at 8am. i think protien and fats are perfect. i'd like to lower carbs to 125ish. you think 2300 is good?? .. suggestions gbrice??? i think i'm almost there. thanks!

Don't worry about carbs - you're talking about a difference of 15g man, 60 calories. Splitting hairs.

CD

**cmdace18** · 03-27-2011, 12:24 PM

got it, you the man gbrice! as always, much appreciated.

tweaked per your suggestions, and these are my new daily macros;

287.5 145.5 55.5 2260 (Meal 1 - Option A - Eggs)
283.5 133.5 56.5 2180 (Meal 1 - Option B - Shake)

**gbrice75** · 03-27-2011, 12:30 PM

Originally Posted by cmdace18

got it, you the man gbrice! as always, much appreciated.

tweaked per your suggestions, and these are my new daily macros;

287.5 145.5 55.5 2260 (Meal 1 - Option A - Eggs)
283.5 133.5 56.5 2180 (Meal 1 - Option B - Shake)

^ ^ Love it!!! Your diet is gtg. Now it's up to you to run it, be consistent, don't cheat (look whose talking lol), and most important monitor yourself closely for adjustments that will eventually need to be made as your body composition changes.

Good luck, keep us posted!

**cmdace18** · 03-30-2011, 07:27 AM

update: 196.5 lbs.

i had to tweak my diet a bit - post workout i originally had 1 scoop protien, 1/4 cup oats .... then i'd eat my dinner (protien/veggy) with basically no carb. i found that i was hungry about an hour later...

i now have my 1 scoop protien post workout, and 10 minutes later i eat my dinner and am back to a sweet potato with my lean meat. i realize gbrice took it out because it was too late, but i am eating my dinner around 8 now, not 830. i think that's ok.

**gbrice75** · 03-30-2011, 08:10 AM

Originally Posted by cmdace18

update: 196.5 lbs.

i had to tweak my diet a bit - post workout i originally had 1 scoop protien, 1/4 cup oats .... then i'd eat my dinner (protien/veggy) with basically no carb. i found that i was hungry about an hour later...

i now have my 1 scoop protien post workout, and 10 minutes later i eat my dinner and am back to a sweet potato with my lean meat. i realize gbrice took it out because it was too late, but i am eating my dinner around 8 now, not 830. i think that's ok.

^ ^ nothing wrong with this at all. Tweaking to make it fit for you is what it's all about. Good job!!

**cmdace18** · 05-04-2011, 12:09 PM

down to 188.5lbs

13 weeks; 21.5lbs lost.

new goal is 175, per the above advice in order to get under 10% BF.

will post new picture soon.

**MR-FQ320** · 05-04-2011, 12:49 PM

good work bro, yeah post a pic up...

**cmdace18** · 05-19-2011, 07:42 PM

186 currently. stupid STUBBORN lovehandle fat. it's soft, it's breaking down, but so f'in slow. ugh.

can someone estimate my current BF?

from left to right;

226lbs
205
198.5
194.5
186

thanks.

**cmdace18** · 05-26-2011, 10:48 AM

anyone?

**MR-FQ320** · 05-26-2011, 11:25 AM

good progress man, it doesn't happen overnight, keep going. i would guess about 15-16%, abs are starting to show, excellent work.

**cmdace18** · 05-27-2011, 01:06 PM

you think that high still? I was hoping 13/14ish....

**MR-FQ320** · 05-27-2011, 03:09 PM

^^^yeah maybe man, were only talkin about a few lbs difference, dont sweat it, the figures are elementary its the man in the mirror that counts I find once I get in the fat burning groove it can just melt away, if youve been sticking to the same diet with good results and you think youve reached a plateaux try dropping your carb portions by 25%