Diet Questions

[army_cobra]

Okay so i have a older post on here allready. I just have to get some new advice. I started my diet MONTHS ago but ended up throwing my back out and had to go threw physical therapy. I know this shouldnt of stopped my diet but since i couldnt work out i got deppressed like no other.

I am now 195+ and im wondering if i should stay around 2000 cals?

Im doing 60/20/20% which is 300g/100g/44g. I was wondering if i should cut my carbs? I have plenty of energy due to the meds i take.

All my fat is in my stomach area. Im going to be doing 2+ hrs of cardio a day + my workout.

Cals/Carbs/Fat/Protien
Breakfast
Gnc - Triple Strength Fish Oil, 1 Softgel Capsule 15 0 2 0
Quaker Oats Old Fashioned - Oatmeal 1 Serving, 1/2 cup dry 150 27 3 5
Mamacita's - Large Grade A Egg - White, 4 egg white 68 1 0 14
Generic - Amplify Xl Protein Blend, 3 scoops 265 7 4 45

lunch
Kroger - Boneless Skinless Chicken Tenderloins, 8 oz (112 gm) 180 0 1 42
Great Value In the Bag Steamable - Broccoli Cuts, 1 cup 30 4 0 2

Dinner
Gold Standard - 100% Casein Creamy Vanilla, 1 Heaping Scoop 110 3 1 24
Kroger - Boneless Skinless Chicken Tenderloins, 12 oz (112 gm) 270 0 2 63

Snacks
Star Kist Chunk Light Tuna In Water 3 oz. Can Drained, 2 can drained 160 2 2 36
Generic - Amplify Xl Protein Blend, 3 scoops 265 7 4 45
Bunny-Luv - Organic Cut & Peeled Baby Carrots, 3 oz. 33 9 0 0
Wal-Mart Great Value - Unsalted Dry Roasted Peanuts, 1 oz 160 6 14 7

Totals 1,706 66 33 283
Your Daily Goal 2,000 100 44 300
Remaining 294 34 11 17

Breakfast 0730
Snack 1015
Lunch 1230
Snack 1500
Dinner 1830

[army_cobra]

anybody got anything before i start this tomorrow?

[Windex]

I am on my phone so I can't give detailed advice but anything 2k and less sounds like you are starving yourself, especially at 2 hours of cardio and working out. As soon as you start doing 45mins+ of cardio in addition to working out your going to have to up your calories. Also, you need to have 6 smaller meals rather than 3 big meals + snacks. It's very easy to get carried away with things like nuts since they are so calorie dense. As well, counting correctly you have 7 scoops of protein powder in your diet. You need to try to get that down to 1-1.5 scoops and replace the rest with whole foods. Cutting fat is not a race, I really don't think you need 2hours of cardio a day, I guarantee you will burn out.

Will add more when I get home.

[gbrice75]

I am on my phone so I can't give detailed advice but anything 2k and less sounds like you are starving yourself, especially at 2 hours of cardio and working out.

I''m working out balls to the wall on 1900 calories/day for 3 days, 1500 calories/day for 3 days, and one higher day at around 2500. I started out at the same weight as the OP and am currently 181lbs with no loss in LBM or strength.

Also, you need to have 6 smaller meals rather than 3 big meals + snacks.

Why?

It's very easy to get carried away with things like nuts since they are so calorie dense.

Agreed. Try fish oils - i'll bet you won't overeat on those!

As well, counting correctly you have 7 scoops of protein powder in your diet. You need to try to get that down to 1-1.5 scoops and replace the rest with whole foods.

Why?

Cutting fat is not a race, I really don't think you need 2hours of cardio a day, I guarantee you will burn out.

How do you know this without knowing the details of his cardio? While at a glance i'd tend to agree that 2 hours/day could be excessive, I'd want to know details before making that statement. Is the rest of your (OP) day sedentary? Some people do 1 hour/day but are also very active. Nobody would tell them not to do an hour of cardio/day.

[army_cobra]

I do have six meals a day. It is hard to get those 6 meals all eaten to. The snacks if you notice my timeline below are devided. My cardio is hr from 0630 to 0730. Then i go to the gym around 3 or a little later and i do another hr of cardio and my workout. My cardio is all eliptical cause of my back and knees. I am not trying to get all big and muscels right now. I am 20%BF easly and i fing hate it. Im trying to lose my fat if i loose some muscle in the process well it happens, its not like i cant get that back after i loose my fat

[gbrice75]

Totals 1,706 66 33 283
Your Daily Goal 2,000 100 44 300
Remaining 294 34 11 17

What are we looking at here - 283g protein, 33g carbs, and 66g fat?

I don't think you need to cut carbs further, at all. I'd add carbs on workout days personally. Cut them any further and you're in keto territory - do you plan to run a keto diet?

Carbs are not the enemy bro. They just need to be thought out.

If you continue to run this extremely low carb diet, you will need to incorporate a carb refeed day to restore glycogen.

[army_cobra]

No keto diet here, just doing 60/20/20 on a 2000 cal diet. You think i need to up the cals?

[gbrice75]

So it's 300g protien, 100g carbs, 45g fat. Somehow I read it before that you were getting 30g carbs, *shrug*

Your macros are strikingly similar to my moderate carb days. As for lowering carbs, you may want to consider doing so on certain days, but not every day. Non-workout days for instance - you can eliminate them all together. You don't necessarily need to increase fats, but we need to know what the rest of your day looks like (active? inactive?)

[Windex]

I''m working out balls to the wall on 1900 calories/day for 3 days, 1500 calories/day for 3 days, and one higher day at around 2500. I started out at the same weight as the OP and am currently 181lbs with no loss in LBM or strength.

However the OP is not carb cycling and will have a high day to refeed and are you doing 2 hours of cardio/day as well ?

Why?

With 1800-2k calories to work with, that's 3 meals of 6-700 calories. I originally interpreted the snacks as options if he were hungry in between meals since he listed them below his diet.

Agreed. Try fish oils - i'll bet you won't overeat on those!



Why?

If the OP only wants to cut with ~2k calories, 7 scoops of protein = almost half his caloric needs. "Protein is protein" - to some extent but whole foods will allow him to feel fuller, as well as create a minimal thermic effect =/. 7 Scoops of protein = approx 168g of Protein, that's 60% of his protein intake.

How do you know this without knowing the details of his cardio? While at a glance i'd tend to agree that 2 hours/day could be excessive, I'd want to know details before making that statement. Is the rest of your (OP) day sedentary? Some people do 1 hour/day but are also very active. Nobody would tell them not to do an hour of cardio/day.

I made this statement based on the fact he suffered a back injury. If he is just getting back into exercise, I don't think you'd want to start full fledged and risk hurting yourself again. Would it not safer to lower cardio and build up to a higher duration ?

Above...

[army_cobra]

My cardio in the morning is just walking for a hr or eliptical, usually just walking. I plan on doing cardio every day and my main workout is monday threw friday but on weekends i will still be doing something. My work im up on my feet and on my butt. It really depeneds on the day. So you think i should keep my carbs in everyday?