Stats at start: 5'9' 200lbs ~14 BF%
Ok guys, i was planning on trimming up my hips (love handle area) and my waist a few inches before starting my first cycle of test prop
but i feel like something is off with my diet. I have been on it for 9 days and my waist has gone down about 1/4 inch but my hips have increased
by about 1/4 inch. I feel like they should both be down at least by 1/2 by down (according to others that have run the diet).
I am weighting about 197.5 right now but i am not losing the fat i need to lose. I know you can not spot reduce fat but my hips and waist
is where 95% of my fat is stored. Also, low intensity cardio is recommended on this diet so i am doing anywhere from 25-45 minutes on the
bike 3-4 times a week and keeping my heart rate under 130bpm.
Anyways, i'll post the diet and the macros for each meal and the total of all the meals
together underneath it and hopefully you can help lead me in the right direction.
For a 200lb man:
MEAL #1
5 whole eggs (make sure to buy OMEGA-3 EGGS from the supermarket. They contain virtually NO saturated fat and tons of good OMEGA-3 fats); add another 4 egg whites to this (they don?t need to be the Omega-3 ones; you can use liquid egg whites)
cal fat carb pro
455 20g 3.5g 51g
MEAL #2
SHAKE: 50g Whey Protein with 1 1/2 tablespoon of All Natural Peanut butter (no sugar)
cal fat carb pro
560 31g 15g 62g
MEAL #3
"Lean Protein Meal": 8oz chicken with 1/2-cup cashew nuts (almonds, or walnuts)
cal fat carb pro
520 26g 9g 60.5g
MEAL #4
SHAKE: 50g Whey Protein with 1/2 tablespoons of All Natural Peanut butter (no sugar added)
cal fat carb pro
560 31g 15g 62g
MEAL #5
"Fatty Protein Meal": 8oz Salmon or Swordfish with a green salad (no tomatoes, carrots, or red peppers) with 1 tablespoon of Olive Oil and vinegar
cal fat carb pro
405 22g 3g 48g
MEAL #6
4 whole (Omega-3) eggs and 4 extra whites
cal fat carb pro
385 16g 3.5g 45g
2845 calories 327g protein 140g fat 46g carbs
Also, he recommends 60% protein, 30% fat, 10% carbs but i'm not sure how many calories.
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