Rip apart my diet so I can get ripped

[MakinItRain]

About me:
Age: 24
Height: 5’11
Weight: 192 lbs
Bf % (estimated): 13%

Training history:
- Played college football for 5 years so 6-7 years of intense weight training
- Football is now over and ive continued do some powerlifting but have switched over to more circuit training

I’ve been able to get a “4-pack” when I eat well without cardio, but never the full set! Im currently working an office job but other than that I have a lot of time and to fill that time im going to focus on my diet and training. Any help is greatly appreciated.

BMR= 2000 Cal x 1.55 (harris benedict)= 3100 cal (this seems like a lot)
- 500cal/day for fat loss= 2600 cal/day (IS THIS CORRECT???)

If I use the ratios of 45/40/15 (p/c/f) these ratios are not set in stone, this is just what I figured after my research
P= 292 grams
C=260 grams
F= 43 grams
** Like I said my macro ratios aren’t set in stone so im open to changing them**

Meal 1- 8am
1 cup Egg White = 120 cal (28/0/0)
1 tbsp EVOO= cal 120 (0/0/14)
w/ mushrooms, onions, spinach (do I need to count any of these in my totals)
2/3 cup Oats= 240 cal (8/40/4)
Totals
Cal= 480
P=36 C=40 F= 18

Meal 2 11 am
Can of tuna (133g)= 140 cal (30/0/1.5)
1 piece of bread = 100 cal (4/17/1.5)
Low GI vegetables ** didn’t count veggies because I read in the cutting sticky that low GI veggies do not need to be counted**
Totals
Cal= 240
P=34 C=17 F=3

Meal 3 2pm
5 oz steamed chicken breast = 160 cal (33/0/1.5)
1 cup brown rice= 210 cal (10/43/2)
Totals
Cal= 380
P= 43 C= 43 F=3.5

Meal 4 5pm
Sliced Turkey (Deli meats) 110g
Low GI veggies
Totals
Cal = 120
P= 24 C=2 F=2

Pre Workout
Buzz Saw (creatine NO drink) (carbs via dextrose/malodextrin)
Totals
Cal = 100
P=7 C=14 F=0

WORKOUT

Post Workout
24g whey protein 120 cal (24/2/2.5)
50 gram carb (50% dextrose/50% malodextrin) cal=190 (0/50/0)
totals
Cal= 270
P= 24 c= 52 f= 2.5

Meal 5
6 oz Salmon 350 cal (38/0/20)
Low GI vegetables
Spinach salad
2 tblsp salad dressing 50 cal (0/4/5)
total
cal = 400
p= 38 c=4 f= 25


11 pm
- Fish Oils
- Should I add a protein shake here????


Cal= 1,990
P= 206g (42%)
C= 172 g (34%)
F= 54g (24%)

1am bed time.

THIS IS MY DIET MON-SAT, SUNDAY I WILL USE 1-2 MEALS TO DO A REFEED.

Workouts
- 6 days a week, high intensity workouts
- cardio-OPEN TO SUGGESTIONS WHEN AND WHAT KIND
- I have been doing HIIT cardio for 25 mins or would 45 mins around my target heart rate be better for burning fat?

[SlimmerMe]

WELCOME!

What is your goal specifically and in what time frame? You have done a lot of research which is nice to see.

[gbrice75]

About me:
Age: 24
Height: 5’11
Weight: 192 lbs
Bf % (estimated): 13%

Similar stats as me mate!

Training history:
- Played college football for 5 years so 6-7 years of intense weight training
- Football is now over and ive continued do some powerlifting but have switched over to more circuit training

I’ve been able to get a “4-pack” when I eat well without cardio, but never the full set! Im currently working an office job but other than that I have a lot of time and to fill that time im going to focus on my diet and training. Any help is greatly appreciated.

BMR= 2000 Cal x 1.55 (harris benedict)= 3100 cal (this seems like a lot)

Always does. As a result, I tend to stay away from the formulas. I have your TDEE calculated somewhere in the 2500 vicinity - yet the formula would have you CUTTING at a higher caloric intake than that. To take a cautious approach, i'd suggest starting right in the middle at 2300 calories, then monitor and adjust accordingly from there.

If I use the ratios of 45/40/15 (p/c/f) these ratios are not set in stone, this is just what I figured after my research
P= 292 grams
C=260 grams
F= 43 grams
** Like I said my macro ratios aren’t set in stone so im open to changing them**

Decent, I like it. New macros, if you decide to go with 2300 calories, would be:

P - 260g
C - 230g
F - 40g

I'd actually adjust this further - i'd bump fats to 50g, and lower carbs to balance the calories. So i'd recommend starting with:

P - 260g
C - 200g
F - 50g

Don't worry about it being a bit under 2300 calories. We all tend to overeat and/or underestimate our portions/macros anyway. Again, you will monitor your progress and adjust calories +/- based on results.

Meal 1- 8am
1 cup Egg White = 120 cal (28/0/0)
1 tbsp EVOO= cal 120 (0/0/14)
w/ mushrooms, onions, spinach (do I need to count any of these in my totals)
2/3 cup Oats= 240 cal (8/40/4)
Totals
Cal= 480
P=36 C=40 F= 18

I'd drop the EVOO, add 1 whole egg and supplement fish oils. You don't need 18g fat in this meal either, that's too high IMO for a single meal also containing carbs. Don't worry about counting the veggies, unless you have a huge amount - especially the onions which are relatively high in sugar

Meal 2 11 am
Can of tuna (133g)= 140 cal (30/0/1.5)
1 piece of bread = 100 cal (4/17/1.5)
Low GI vegetables ** didn’t count veggies because I read in the cutting sticky that low GI veggies do not need to be counted**
Totals
Cal= 240
P=34 C=17 F=3

What kind of bread? As you probably know, not the greatest carb choice but if it's quality (Ezekiel for instance), it's fine. HOWEVER - i'd actually drop carbs here all together, and only eat them in meal 1, and your pre and pwo meals. Add fish oils

Meal 3 2pm
5 oz steamed chicken breast = 160 cal (33/0/1.5)
1 cup brown rice= 210 cal (10/43/2)
Totals
Cal= 380
P= 43 C= 43 F=3.5

Good meal but same suggestion as above with regards to carbs

Meal 4 5pm
Sliced Turkey (Deli meats) 110g
Low GI veggies
Totals
Cal = 120
P= 24 C=2 F=2

Deli meats are an inferior, processed protein source. Personally i'd ditch it and go with something cleaner. What kind of veggies are you eating? Leafy greens are your best choice. Add fish oils

Pre Workout
Buzz Saw (creatine NO drink) (carbs via dextrose/malodextrin)
Totals
Cal = 100
P=7 C=14 F=0

I'd drop this and eat a real meal here - what time are you eating this? about 30g protein, and a good serving of complex carbs to fuel your workout. I personally would NOT do the dex/malt - you're are trying to drop bodyfat, IMO sugar has no place in a cutting diet. 40-50g carbs here, complex would be ideal IMO.

WORKOUT

Post Workout
24g whey protein 120 cal (24/2/2.5)
50 gram carb (50% dextrose/50% malodextrin) cal=190 (0/50/0)
totals
Cal= 270
P= 24 c= 52 f= 2.5

Make protein at least 35g. Keep carbs at 50g but just like pre-workout, i'd drop the sugar and go with complex. ESPECIALLY since this is a relatively late meal, closer to bed time.

Meal 5
6 oz Salmon 350 cal (38/0/20)
Low GI vegetables
Spinach salad
2 tblsp salad dressing 50 cal (0/4/5)
total
cal = 400
p= 38 c=4 f= 25

Love the salmon here, but fats are a bit on the high side - guess you can't do much about it due to the salmon - at least it's good fat!!

11 pm
- Fish Oils
- Should I add a protein shake here????

I would - casein or a protein blend, not straight whey. 25-35g + the fish oils, perfect.


Cal= 1,990
P= 206g (42%)
C= 172 g (34%)
F= 54g (24%)[/QUOTE]

So you proposed eating 2600 calories, but only came out to roughly 2000 - why?

1am bed time.

THIS IS MY DIET MON-SAT, SUNDAY I WILL USE 1-2 MEALS TO DO A REFEED.

At 200g carbs/day, I don't think you need a refeed. If you want to incorporate refeeds, consider carb cycling. It'll complicate the diet a bit, but may work nicely for you. I currently do 3 moderate carb days, 3 low (actually zero carbs except for fibrous veggies) and 1 high (refeed).

Workouts
- 6 days a week, high intensity workouts
- cardio-OPEN TO SUGGESTIONS WHEN AND WHAT KIND

If you can manage 2 sessions/day, even if not every day, that'd be great. AM fasted cardio at a low/moderate intensity (10g BCAA prior) for 30-45 mins will work wonders for you. Then PWO cardio at a higher intensity, and/or HIIT for 20-30 mins

- I have been doing HIIT cardio for 25 mins or would 45 mins around my target heart rate be better for burning fat?

Personally i'd mix it up - I wouldn't do more than 20 mins HIIT, then i'd switch to moderate steady state for another 20-25 mins. Not saying my way is right or wrong, just another option that I like.

Hope this helps mate.

[MakinItRain]

WELCOME!

What is your goal specifically and in what time frame? You have done a lot of research which is nice to see.

Well gbrice75 new photo is pretty good idea of where I want to be lol.
My time frame is December 25 (when i go away to mexico with the gf) so i have a good 10 weeks or so, and ive been training previous to this and my diet is good but not as crisp as its going to be! I will post pics this weekend so we can get a better idea of where im at and where i want to be.
thanks for the reply

[gbrice75]

Thx bro. just posted 8 new pics taken tonight in my thread if you care to visit!

I'll withhold comments until you get pics up. Glad you're doing that so we can get a good idea of where you're at. Then we'll see if late Dec. is realistic/doable.

[MakinItRain]

Similar stats as me mate!



Always does. As a result, I tend to stay away from the formulas. I have your TDEE calculated somewhere in the 2500 vicinity - yet the formula would have you CUTTING at a higher caloric intake than that. To take a cautious approach, i'd suggest starting right in the middle at 2300 calories, then monitor and adjust accordingly from there.

2300 I CAN AIM FOR THAT!



Decent, I like it. New macros, if you decide to go with 2300 calories, would be:

P - 260g
C - 230g
F - 40g

I'd actually adjust this further - i'd bump fats to 50g, and lower carbs to balance the calories. So i'd recommend starting with:

P - 260g
C - 200g
F - 50g

Don't worry about it being a bit under 2300 calories. We all tend to overeat and/or underestimate our portions/macros anyway. Again, you will monitor your progress and adjust calories +/- based on results.



I'd drop the EVOO, add 1 whole egg and supplement fish oils. You don't need 18g fat in this meal either, that's too high IMO for a single meal also containing carbs. Don't worry about counting the veggies, unless you have a huge amount - especially the onions which are relatively high in sugar

OK SO HERE IS MY CHANGE TO THAT MEAL
Meal 1- 8am
1 cup Egg White = 120 cal (28/0/0)
1 whole egg = 70 cal (6/0/5)
w/ mushrooms, onions, spinach
2/3 cup Oats= 240 cal (8/40/4)
Fish Oils
Totals
Cal= 430
P=42 C=40 F= 9



What kind of bread? As you probably know, not the greatest carb choice but if it's quality (Ezekiel for instance), it's fine. HOWEVER - i'd actually drop carbs here all together, and only eat them in meal 1, and your pre and pwo meals. Add fish oils
BREAD IS CALLED ANCIENT GRAINS (STONEGROUND WHOLE SPELT, SPROUTED KAMUT, FILTERED WATER, STONEGROUND WHOLE RYE, SUNFLOWER SEEDS, SEASALT)



Good meal but same suggestion as above with regards to carbs



Deli meats are an inferior, processed protein source. Personally i'd ditch it and go with something cleaner. What kind of veggies are you eating? Leafy greens are your best choice. Add fish oils

I CAN SUB THIS FOR A CHICKEN BREAST NO PROBLEM. VEGGIES ARE CUCUMBER, SPINACH, CELERY...ANY RECCOMENDATIONS?
ADDING FISH OILS (HOW MUCH)



I'd drop this and eat a real meal here - what time are you eating this? about 30g protein, and a good serving of complex carbs to fuel your workout. I personally would NOT do the dex/malt - you're are trying to drop bodyfat, IMO sugar has no place in a cutting diet. 40-50g carbs here, complex would be ideal IMO.

I WILL BE CONSUMING MY PRE WORKOUT AROUND 6PM. I CHOSE THIS PRE WORKOUT FORMULA FOR THE CREATINE/CAFFEINE/NO MIX. MY ONLY CONCERN FOR SUBBING IT WITH "REAL" FOOD IS THAT IT MIGHT BUG ME WHEN IM WORKING OUT. MY WORKOUTS ARE HIGH INTENSITY AND A CHICKEN BREAST AND WHAT NOT SITTING IN THERE MIGHT NOT BE THE BEST. BUT IF I DID I WAS GOING TO PULL THIS MEAL OUT AND SUB IT AS MY PRE WORKOUT

Meal 3 2pm
5 oz steamed chicken breast = 160 cal (33/0/1.5)
1 cup brown rice= 210 cal (10/43/2)
Totals
Cal= 380
P= 43 C= 43 F=3.5



WORKOUT



Make protein at least 35g. Keep carbs at 50g but just like pre-workout, i'd drop the sugar and go with complex. ESPECIALLY since this is a relatively late meal, closer to bed time.

I will drop the dextrose/malo thats not a problem. Also I have two bags of frozen fruit i wouldnt mind using could that be post workout or is the fructose going to do nothing for my glycogen repleneshing and just adding sugar?



Love the salmon here, but fats are a bit on the high side - guess you can't do much about it due to the salmon - at least it's good fat!!

I know i couldnt believe how high in fat it was but salmon is just too good! This wont be everynight so I can sub in something leaner, its just one can only eat so many steamed chicken breasts before he/she starts to lose it...and by it i mean there minds!




I would - casein or a protein blend, not straight whey. 25-35g + the fish oils, perfect.


Cal= 1,990
P= 206g (42%)
C= 172 g (34%)
F= 54g (24%)

So you proposed eating 2600 calories, but only came out to roughly 2000 - why?

1am bed time.



At 200g carbs/day, I don't think you need a refeed. If you want to incorporate refeeds, consider carb cycling. It'll complicate the diet a bit, but may work nicely for you. I currently do 3 moderate carb days, 3 low (actually zero carbs except for fibrous veggies) and 1 high (refeed).

WHAT WOULD YOU RECCOMEND FOR CARB CYCLING...IF IM TRAINING ALMOST EVERYDAY IN SOME SORT JUST LEAVE OUT CARBS ON CARDIO ONLY DAYS OR HOW SHOULD I DO THIS ROTATION?



If you can manage 2 sessions/day, even if not every day, that'd be great. AM fasted cardio at a low/moderate intensity (10g BCAA prior) for 30-45 mins will work wonders for you. Then PWO cardio at a higher intensity, and/or HIIT for 20-30 mins

WHAT SHOULD MY POST FASTED CARDIO NUTRITION BE? ANYTHING SPECIFIC OR CAN I EAT BREAKFAST?


Personally i'd mix it up - I wouldn't do more than 20 mins HIIT, then i'd switch to moderate steady state for another 20-25 mins. Not saying my way is right or wrong, just another option that I like.

20 HIIT 20 steady pace, consider it done. should this be after every workout?

Hope this helps mate.[/QUOTE]

Hope i responded to all the questions you proposed back to me and sorry for the caps the button sticks. Thanks again

[MakinItRain]

can someone post pics for me it wont let me...thanks

[MakinItRain]

here are my pics, finally got em working...light is kinda crappy

[MakinItRain]

So ive read the cutting 101 thread and made some adjustments let me know what you think. Im a little high in protein it seems and low in the carbs, but after following the cutting 101 im not sure where to add more carbs...Thanks


Meal 1- 8am
1 cup Egg White = 110 cal (28/0/0)
1 whole egg = 70 cal (6/0/5)
w/ mushrooms, spinach
2/3 cup Oats= 230 cal (8/40/4)
Fish Oils
Totals
Cal= 410
P=42 C=40 F= 9

Meal 2 11 am
5 oz steamed chicken breast = 150 cal (33/0/1.5)
Low GI veggies
Fish Oils
Totals
Cal= 150 cal
P= 33 C=0 F=1.5

Meal 3 2pm
5 oz steamed chicken breast = 150 cal (33/0/1.5)
Spinach/ cucumbers/4 cherry tomatoes
2 tblsp salad dressing 60 cal (0/4/5)
Cal= 210
P= 33 C= 4 F=6.5

Meal 4 5pm (pre workout)
Can of tuna (133g)= 140 cal (30/0/1.5)
2 piece of bread = 200 cal (8/34/3)
Low GI vegetables
Buzz Saw (Cal = 85P=7 C=14 F=0)
Fish Oils
Totals
Cal= 400
P=45 C=48 F=4.5


WORKOUT + CARDIO

Post Workout
Whey protein 120 cal (24/2/1.5)
1.5 cup brown rice= 330 cal (15/60/3)
cal= 450
P=39 c=62 f= 5

Meal 5
6 oz Salmon 350 cal (38/0/20)
Low GI vegetables
total
cal = 332
p= 38 c=0 f= 20


11 pm meal 6
Casein / Whey Protein 120 cal P=26 C=2 f=1
Fish Oils
120 cal P=26 C=2 f=1


Cal= 2072
P= 266g (50%)
C= 156 g (30%)
F= 44g (20%)

[gbrice75]

LOVE it. I don't think you need to add any more carbs... might take a few out of the pre and post if anything.

Love the macro breakdown, food choices are all good (what kind of bread?). If your numbers are close (you'll likely have to adjust somewhat, keep that in mind), and you're consistent, I expect you'll do very well on this.

[Back In Black]

Just thought I'd add my .02 if that's ok?

Bread as a pre workout carb source is a poor choice IMO. You would be far better off with sweet potato or oats. If you haven't tried different carb sources to see which works best for you, then I would suggest you do so. Bread sits so heavy in my stomach during a workout that it gives me a really poor workout.

And at bedtime I wouldn't bother with whey. You shouldn't need a fast acting protein source with the way the rest of your diet is planned. Cottage cheese/casein shake is perfect.

Good luck man!

[gbrice75]

^^^ missed the whey @ bedtime, good catch Stem!!!

[MakinItRain]

Gbrice75
the bread is called "ancient grains" and is made of STONEGROUND WHOLE SPELT, SPROUTED KAMUT, FILTERED WATER, STONEGROUND WHOLE RYE, SUNFLOWER SEEDS, SEASALT

SteM
I have no problem switching the bread out for sweet potatoe which actually sounds delicious or for oats which i have no problem with. I will adjust accordingly. And switch to 100% casein before bed!

I will make adjustments and report with photos in a couple weeks. Thanks again for all the help

[MakinItRain]

[MakinItRain]

Here is my updated diet that i have been running for the past 3 weeks. Some minor changes but very similar. Any feedback is appreciated. To be honest I dont know if i look any different, maybe just shotty photography because i feel leaner and am a lot more vascular and have been very disciplined and done my cardio but i guess you guys will be the judge and let me know if i havent done enough cardio! Thanks

Meal/Time Food P/C/F Cals

1- 8am
1 Whole Egg 6/0/5 (70 cal)
1 cup egg whites 28/0/0 (110 cal)
2/3 cup Oatmeal 8/40/4 (230 cal)
2 Fish Oils 0/0/3 (25 cal)
1 TBSP sugar
Free jam 0/5/0 (20 cal)
TOTALS MEAL 1 42/45/12 (455 cal)

2-11am
5 oz steamed chicken breast 33/0/1.5 (150 cal)
Vegetables
2 Fish Oils 0/0/3 (25 cal)
TOTALS MEAL 2 33/0/4.5 (175 cal)

3-2pm
5 oz steamed chicken breast 33/0/1.5 (150 cal)
Spinach
2 TBSP Salad Dressing 0/4/5 (60 cal)
TOTALS MEAL 3 33/4/6.5 (210 cal)


4-5pm
Pre Workout Formula 7/14/0 (85 cal)
Can Tuna 30/0/1.5 (140 cal)
Apple 0/20/0 (80 cal)
TOTALS MEAL 4 37/34/1.5 (305 cal)

6pm WORKOUT

5-8pm POST WORKOUT

1 Cup Brown Rice 10/40/2 (220 cal)
OR
(200g sweet potato) 4/41/0 (180 cal)
1/2 Scoop Whey Protein 12/1/1 (60 cal)
TOTALS MEAL 5 22/41/3 (280 cal)
cc

6-9pm
6 oz Salmon 38/0/20 (350 cal)
Vegetables
TOTALS MEAL 6 38/0/20 (350 cal)

7-12pm
Casein Protein Shake 24/3/1 (120 cal)
1/2 Cup Cottage Cheese 14/7/1 (100 cal)
2 Fish Oils 0/0/3 (25 cal)
TOTALS MEAL 7 38/10/5 (245 cal)


DAY TOTALS 243/134/53 (2000 cal)
48%/27%/25%
Meal/Time Food Protein Carb Fat Cals

[MakinItRain]

This is an easier way to view, my bad on the previous picture post

[baseline_9]

Ur making progress, gd work

[Back In Black]

Yes, progress.

Diet and macro's look pretty good. In all honesty I don't like your pre workout carb source(s) but if it works for you and is because of convenience then go for it.

Do you have salmon everyday or sub in a lean meat sometimes?

[MakinItRain]

Yes, progress. LOL, not too sure how to take that. Should i be farther ahead? What needs to change, im open to change

Diet and macro's look pretty good. In all honesty I don't like your pre workout carb source(s) but if it works for you and is because of convenience then go for it.
Im very open to a better pre workout meal, this is just what i was doing because i had this pre workout formula so i thought i would use it rather than waste it but whatever will be more beneficial.
Do you have salmon everyday or sub in a lean meat sometimes?

I dont do salmon every night, I alternate between chicken, lean steak (once a week), fish, shrimp