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Thread: cutting diet help
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07-12-2011, 11:30 AM #1New Member
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cutting diet help - new plan posted p2.
i have been reading through different threads on this site for the last few days and found a lot of good info so decided to join up. i have been training seriously for around 3 years minus 6 months with a dislocated shoulder and never had any form of strict diet.
i used fitday to help and try make a diet plan to lose some bodyfat. any advice pointers on this would be very helpful.
meal 1
small bowl of wholegrain and assorted nuts cereals with skimmed milk.
meal 2
mugshot chicken pasta
meal 3
75g pasta with a chicken breast, mushrooms, onions and small amount of low fat tomato sauce.
p/wo shake
350ml skimmed milk
2 tblesp whole earth pb
2 scoops whey
50g dextrose
1tblesp olive oil
non work out days have the shake without dextrose
meal 4
4egg omelet with onion, mushrooms, 2 tomatoes and a little bit of cheese
before bed
3 tblesp low fat cottage cheese
any help would be much appreciated thanksLast edited by dan-b; 07-14-2011 at 04:21 PM.
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07-12-2011, 02:14 PM #2New Member
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anybody that can help? thinking of changing meal 2 and 3 just need a pointer and weather meal 4 is suitable whilst trying to cut. thanks
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07-12-2011, 02:43 PM #3
The diet needs to be thrown in the bin and started from scratch m8...
What are your full stats
Weight, Bodyfat% etc...
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07-12-2011, 02:46 PM #4New Member
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ok mate. im
21
6ft
240lbs
not sure on bf would guess around 20ish
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07-12-2011, 02:56 PM #5
get some pics up for guestimations on the BF
The best advise you can get is advise you learn yourself by reading....
Go away and come back to us with a diet plan that gives you approximately the macro breakdown shown below...
This is based on your LBM x 15 (240 lbs @ 20% BF)
Go through my log and see the layout of my diet. Check out Gbrice's Log in the diet section also.
2880 cals
288 Protein
288 Carbs
64 Fats
Whats your cardio regime?
Whats your Weight training regime?
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07-12-2011, 03:01 PM #6Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
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07-12-2011, 03:03 PM #7New Member
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will post up some pics tomorrow after work. i train mon/wed/fri
mon bi tris and forearms
wed shoulders and abs
fri chest and back
dont do any cardio at the min but starting, would tues/thurs/sat be ok. at work im always active consisting of shovelling concrete stone etc/ moving laying concrete kerbs/ drainage.
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07-12-2011, 03:06 PM #8
^^^ could you possibly get in some fasted cardio? first thing in the morning? it helps a lot to get rid of BF
Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
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07-12-2011, 03:06 PM #9New Member
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is rice no good for cutting too? thanks
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07-12-2011, 03:07 PM #10New Member
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would like to but i leave at anywhere between half 5 and half 6 for work
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07-12-2011, 03:08 PM #11
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07-12-2011, 03:10 PM #12
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07-12-2011, 03:10 PM #13New Member
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ok will have a go at writing another plan out. i understand the amount of macros but dont get when they should be ate and how much at that meal.
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07-12-2011, 03:12 PM #14New Member
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07-12-2011, 03:14 PM #15
Need to read the stickies plus Baseline and Gbrice's threads
Also starting with something is better than postponing IMO. This way you get advice early on so you do this the right way. Go ahead and make a plan with the foods you know you will eat so you will continue your goal and get to it. This is very important so you stick to it. Come up with foods you know you will enjoy enough so you lose the BF.
Perhaps make that list and post it for review while figuring out your macros and timing. So once you know what is allowed, then you can get this fine tuned. my .02Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
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07-12-2011, 03:16 PM #16
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07-12-2011, 03:19 PM #17New Member
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sounds good and thanks for the help was hard trying to figure one out myself with no help or experience.
was looking into
eggs
chicken
tuna
baked beans (if ok too eat)
any veg
fruit - all fruit
brown rice
peanut butter
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07-12-2011, 03:24 PM #18
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07-12-2011, 03:26 PM #19New Member
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ok thanks will have a look now.
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07-12-2011, 03:27 PM #20
Slim has got u covered m8...
Get going with some cardio, whenever you can is better that none at all.... Work it up over time...
How strict u want to be with your diet, I dont know? But I only know one way and that is 100% all or nothing.. Im sorry if this offends you but I would have you eating only the following if you were a client..
Chicken Breast
Extra Lean Beef
White Fish
Turkey Breast
Tinned Tuna
Egg Whites
Whey Protein
Oats
Sweet Potato
Brown Rice
Basmati Rice
EVOO
Natty Peanut Butter
Nuts
Avocado
Raspberry's
Banana
One all out cheat meal per week but other than that your diet would consist of only the following foods.
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07-12-2011, 03:34 PM #21
and for the PRIZE of the day.....I will share with you the best meal you could dream about and it started with Base and tweaked a bit here and there.....
PANCAKES!!! and this is so so easy
Oat Pancakes:
1 cup oats
6 egg whites
1 cup fat free cottage cheese
splash of water
Splenda
nutmeg
drop of vanilla
Blend the oats in a blender until real powdery ( no water just dry )
and then add all the rest above and blend until a good consistency for a pancake
Cook on griddle/pan which should be real hot sprayed with Pam....and then cook like a regular pancake
TOP with:
Sugar free syrup and raspberries or blueberries or banana
and drop a bit of Greek yogurt to spread around the pancake
ENJOY!
MAKES 3 BIG PANCAKES! so good for 3 meals.Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
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07-12-2011, 03:37 PM #22New Member
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i am 100% will stick to it i have done with but i just going in the wrong direction. the food you list all looks good will have to try avacados and sweet potato as never has it. but will base new plan around those foods you listed. when looking at portion sizes should i split the amounts equally through out the day
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07-12-2011, 03:39 PM #23New Member
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07-12-2011, 03:46 PM #24
STANDARD MEAL!!! I have eaten these pancakes almost every single day if you read my thread.....
it has all the allowed foods:
oats
egg whites
cottage cheese
you need to find sugar-free syrup and the dollop of yogurt needs to be Greek plain yogurt like Fage or Chobani ( I sprinkle a bit of splenda)
and vanilla extract is not really needed nor is the nutmeg since the splenda in the pancake batter pretty much takes care of the sweet flavor...
So....all is allowed and I am telling you if I had not had these pancakes? I have no idea what on earth I would have done. Had a batch today. And the recipe makes 3 BIG pancakes so that is good for 3 meals which helps a lot so you can be prepared with your meals which is KEY.
If you read Baseline's thread you will see a picture of the pancakes....
You will have to figure out the macros. I figured it out a couple months ago but do not have it in front of me at the moment.Last edited by SlimmerMe; 07-12-2011 at 03:49 PM.
Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
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07-12-2011, 03:52 PM #25New Member
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ok no problem would this be suitable for first meal in the morning? have looked at the sample diet and the foods in the list above and tomorrow will adjust portions to get upto the figures posted earlier.
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07-12-2011, 03:56 PM #26
^^^ a very good meal in the morning. And after you have made up your first batch, you have ready made pancakes for the next 2 days!
Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
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07-13-2011, 01:07 PM #27New Member
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have just mixed up this pancake mix and had 1 they are great. trying to get photos to estimate bf now and sorting out a diet plan would it be ok to have one of these pancakes twice a day?
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07-13-2011, 02:30 PM #28New Member
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have looked through and made up a plan but falls short. i will post up now and maybe can get advice wether its ok before carry on and what can be added to bring upto values. thanks
aiming for
2880 cals
288 Protein
288 Carbs
64 Fats
meal 1
1 pancake made from recipe above
176 cals
2.3g fat
18.6g carbs
19.5g protein
meal 2
5oz chicken breast
1/2 cup green beans
1000mg flax seed oil
318 cals
13.1g fat
5.3g carbs
43.2g protein
meal 3
1 cup brown rice
tina of water pack tuna
cucumber
2 tomatos
408 cals
5.8g fat
39.8g carbs
48.3g protein
meal 4 p/wo shake
1 scoop whey
50g dextrose
146 cals
2.7g fat
11g carbs
24g protein
meal 5
another pancake with a banana
281 cals
2.7g fat
45.6g carbs
20.8g protein
meal 6 - before bed
2 table spoon low fat cottage cheese
1000mg flax seed oil
22 cal
0.3g fat
0.8g carbs
3.7g protein
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07-13-2011, 02:31 PM #29New Member
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that totals upto
1351 cals
26.9g fat
121.1g carbs
159.5g protein
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07-13-2011, 03:17 PM #30New Member
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what else can i add to get these numbers up without eating much more.
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07-13-2011, 04:11 PM #31New Member
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would this be ok?
2440 cals
100g fat
159g carbs
268g protein
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07-13-2011, 04:13 PM #32New Member
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i have taken photos but cant get them ontopc today.
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07-13-2011, 05:15 PM #33
Looks like Base and Slim are getting you on the right track.
I'll withhold my absolute opinion for now until you can post pics simply because I believe your bodyfat is higher than you're estimating. If i'm right, I think the above breakdown is a better starting point for you, however the fat needs to come down to around 70g tops. You can bump calories back up slightly by bringing protein up to 300g (that's the max i'd do for now though). I'd leave carbs where they are and focus them almost entirely around your workouts.
If you're losing strength on your lifts and it appears you're losing LBM (I doubt you will lose any appreciable amount of LBM whilst cutting at 2400-ish calories) you can always add more calories via carbs, but I doubt you'll need to. I just don't see you cutting bodyfat at nearly 3000 calories, and that's no snub to Baseline as he was simply going by the figures you estimated and using the formula we often do. Personally, I'm doubting you are 190lbs LBM at 6'0, but we'll see. Get them pics up!
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07-13-2011, 08:02 PM #34
Dan, you made my day!
"1 Pancake from recipe from above.....
Another pancake with a banana"
Looking good~
If you want to keep a daily log with what you eat and your workouts it sure helps to keep on track.
And it works best to make a statement with a goal as in declaring a certain amount of weight in a certain timeframe.....my .02
Will follow your progress. You are on the right track.Life is too short, so kiss slowly, laugh insanely, love truly and forgive quickly.Author Unknown
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07-14-2011, 01:56 AM #35New Member
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will upload more later
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07-14-2011, 03:06 AM #36New Member
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back shot
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07-14-2011, 03:14 AM #37New Member
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shoulders
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07-14-2011, 02:46 PM #38
Assuming you saw my comments in your pics thread, i'll give my 2 cents on the diet here.
Your bodyfat is lower than I thought, and your LBM (albeit bone moreso than muscle) is higher than I thought, so I was indeed wrong. With that said, I still don't think you'll cut very well at 2800 calories. I'd make the compromise to 2600 for starters and monitor closely from there. If you were a very muscular 190lbs of LBM, 2800 might be perfect. But you're not (no offense), and we want to cut bodyfat, so let's focus on that. That's my opinion.
2600 calories on training days:
300g protein
200g carbs
65g fat
That's where I'd start you. I would consider dropping carbs on non-training days to around 100g to further widen the caloric deficit.
Monitor your progress closely and if you are not dropping bodyfat, reduce carbs by 50g and see how that pans out. If you are losing TOO fast and/or are losing LBM/strength, add 50g carbs and continue to monitor.
My .02
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07-14-2011, 03:26 PM #39New Member
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thanks for info mate i am struggling to get them sort of figures took me a long time last night to get the figures and plan i posted. its meal contents im struggling with i kept looking at the sample cutting diet etc. where says lean protein and veggies i cant think what would be simple, nice and relatively cost effective. when i started training hard 3-4 years ago in was 13 stone.
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07-14-2011, 03:51 PM #40New Member
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i have tweaked the plan i have posted and got the carbs to 205g and fat to 65g, protein is at 251g and calories 2,316.
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