This is what im doing, check it out

[vern7791]

34yrs old
5'8"
214lbs
21bf

Im looking to lose weight and lean up,get some size but nothing to drastic, i guess get more cut then bulk up, i just started this diet sunday, i lift 3 days a week (mon,wed,fri) the days i lift i do 20 min on eliptical at moderate pace ( abt 300 cal burn per machine display) tue,thur no lifting, do 3.75 miles on treadmill ( 3 miles running/.75 walkin) run for 3min/walk 1 min) 45 min total. please critique the shit out of this please. i attached some photos of myself currently

so hers my diet i precook everything on sunday due to my busy schedule. my lifting days are about 90 min workout with cardio included and 45 min on the other 2 days, sat and sun day off for rest

BREAKFAST
Stop & Shop Weight Control Oatmeal
Cal 160 Carb 29g Pro 7g
4 Egg Whites
Cal 100 Carb 4g Pro 20g

Mid-Morning
Gold Standard Whey Protein
Cal 240 Carb 6g Pro 48g
BodyTech Creatine Monohydrate
5g
1 Whole Banana (approx 145g)
Cal 135 Carb 33g

Lunch
BL/SL Gilled Chicken Breast (7oz after cook)
Cal 196 Pro 37g
Brown Rice (1cup cooked)
Cal 150 Carb 33g Pro 4g

Mid-Day
Peanutbutter Sandwich
2 slices Stop & Shop Natures Promise (Sweet Crunch Bread)
Cal 200 Carb 38g Pro 10g
32 g of Stop & Shop Chunky Peanut Butter (Cant stand the taste of natural peanutbutter)
Cal 190 Cal from Fat 150 Carb 7g Pro 6g

Workout


Dinner
Tuna Pouch (Starkist Low Sodium Chunk Light Tuna in water)
Cal 70 Pro 17g
Brocolli (2cups cooked 174g)
Cal 60 Carb 8g Pro 4g

Before Bed
Gold Standard Whey Protein
Cal 240 Carb 6g Pro 48g
Cottage Cheese (1/2 cup)
Cal 80 Carb 6g Pro 13g

[vern7791]

oh and i have some clen but havent really started it, but was told i should get my bf down before using it

[--->>405<<---]

hey vern..welcome man..

5 months ago i started pretty close to u.. 213lbs at 22%bf.. down to 188lbs and 11%ish now..

how many cals is this diet posted and what do the macros total?

ur tdee is about 3100cals.. if i were u id cut at 2200cals.. low carb:

320g protein
120g carbs
49g fat

[vern7791]

hey 405 thanx for the welcome

big props in crushing those numbers man!!

1850cal
170g carb
214g protein
fat (i dont know, peunut butter is bulk of it if not 75% of it, can't deal with the natural salt free peanut butter, get the good old stop n shop chunky kind, taste prefernce)

[--->>405<<---]

34yrs old
5'8"
214lbs
21bf

Im looking to lose weight and lean up,get some size but nothing to drastic, i guess get more cut then bulk up, i just started this diet sunday, i lift 3 days a week (mon,wed,fri) the days i lift i do 20 min on eliptical at moderate pace ( abt 300 cal burn per machine display) tue,thur no lifting, do 3.75 miles on treadmill ( 3 miles running/.75 walkin) run for 3min/walk 1 min) 45 min total. please critique the shit out of this please. i attached some photos of myself currently

so hers my diet i precook everything on sunday due to my busy schedule. my lifting days are about 90 min workout with cardio included and 45 min on the other 2 days, sat and sun day off for rest

BREAKFAST
Stop & Shop Weight Control Oatmeal not sure of the brand..oats r good as long as theyre not instant or flavored
Cal 160 Carb 29g Pro 7g
4 Egg Whites
Cal 100 Carb 4g Pro 20g

Mid-Morning
Gold Standard Whey Protein id have lean meat and green veggie here
Cal 240 Carb 6g Pro 48g
BodyTech Creatine Monohydrate
5g
1 Whole Banana (approx 145g) drop this
Cal 135 Carb 33g

Lunch
BL/SL Gilled Chicken Breast (7oz after cook)
Cal 196 Pro 37g
Brown Rice (1cup cooked) id have green veggie here and move this to pre w/o
Cal 150 Carb 33g Pro 4g

Mid-Day
Peanutbutter Sandwich drop this whole meal and have lean meat here plus the rice from the meal above
2 slices Stop & Shop Natures Promise (Sweet Crunch Bread)
Cal 200 Carb 38g Pro 10g
32 g of Stop & Shop Chunky Peanut Butter (Cant stand the taste of natural peanutbutter)
Cal 190 Cal from Fat 150 Carb 7g Pro 6g

Workout


Dinner
Tuna Pouch (Starkist Low Sodium Chunk Light Tuna in water) add carb here for PWO nutrition.. how long after lifting do u eat this meal? u could have a protein shake plus carb (brn rice, oats, sweet potato postworkout)
Cal 70 Pro 17g
Brocolli (2cups cooked 174g)
Cal 60 Carb 8g Pro 4g

Before Bed
Gold Standard Whey Protein whey is incorrect before bed.. ur already getting cottage cheese anyways..drop it u could add casein depending on where u fall in ur macros
Cal 240 Carb 6g Pro 48g
Cottage Cheese (1/2 cup)
Cal 80 Carb 6g Pro 13g

id make changes and repost revised diet hitting macros suggested..

[vern7791]

thanks man i appreciate the input and will shift and change things around.......but i have a real dumb newbie question for you.......WHAT ARE MACROS?

[--->>405<<---]

LOL.. i had the same question man macros = macronutrients = protein, carbs, fat...

[vern7791]

So been busy with work and school...figured i'd check in...tweeked my diet a bit per 405's vast knowledge of cutting since he was in the same shoes as me. probably still not perfect but lost 5lbs in the last 2 weeks!

so here it is modified....

Morning (before 6am if not earlier, depending on where im working)
Stop & Shop Weight Control Oatmeal
Cal 160 Carb 29g Pro 7g
4 Egg Whites
Cal 100 Carb 4g Pro 20g

MidMornig (9am)
protein shake
cal 240 carb 6g fat 2g pro 48g

lunch(12noon)pre w/o
BL/SL Gilled Chicken Breast (7oz after cook)
Cal 210 Pro 42g fat 3g carb 0g
Brown Rice (1cup cooked)
Cal 150 Carb 33g Pro 4g

workout (usually between 2-230)
for an hour to hour and a half

post w/o (330-400)
Gold Standard Whey Protein
Cal 240 Carb 6g Pro 48g fat 2g
BodyTech Creatine Monohydrate
5g
Stop & Shop Weight Control Oatmeal
Cal 160 Carb 29g Pro 7g

Dinner (7pm)
Tuna Pouch (Starkist Low Sodium Chunk Light Tuna in water)
Cal 70 Pro 17g fat 0g carb 0g
Brocolli (2cups cooked 174g)
Cal 60 Carb 8g Pro 4g fat 0g

before bed
casein protein
cal 240 pro 48g fat 2gcarb 6g
fat free cottage cheese
cal 80 carb 6g pro 13 g fat 0g


and 405 let me know if i did this right...i added up all the nutrients in what im eating and this was my totals or macros.......


calorie intake 1810 per day
protein intake 258g per day
carb intake 127g per day
fat intake 9g per day

this doesnt seem like enough, but im already struggling to eat everything on this list, i eat sometimes when im not hungry just to get the intake

[--->>405<<---]

U need to get some more protein.. Try to get it up to 320g.. I think ur fat calculations are off.. Bet ur getn more than 9g fat..

I think once ur on the diet fir a little while ull be able to eat more.. I coukd eat twice as much as im eatn now 1800cals is a touch low.. Try to hit 2100 if u can.. Get the cals from protein.. Carbs r good where they are.. Add small amts in each meal.. For example in meal one instead of 4 eggwhites have 6 whites with 3oz lean ground beef..

Glad to hear about ur progress good work man keep it going..

Get those cals to 2100!!!

[vern7791]

thanks 405.....i just read thru your log.....total transformation....big ups to you...seen those early pics....i got my fat count from the labels on what im eating....most of its says no fat like the tuna and chicken, bro and brown rice....most of the fat content is coming from the protein...i looked up chicken grilled and it .4 grams for every oz...tuna has no ft content on it....i fry my egg whites in cooking spray evoo that says it 0 total fat.

[vern7791]

i eat plain egg whites with a little ms dash sodium free.....even then losing appetite for egg whites....im a single dude that cooks all his food on sunday..so to make breakfast i need to be up earlier than usual...thinking of throwin in some early morning fasted cardio??? but how much is enough cardio when im doin some moderate cardio for 20 min on eliptical after lifting and 45 min more intense cardio on non lifting days?

[--->>405<<---]

2/day cardio is hittn it pretty hard man.. Ive had good success doin it 5-6 times per week am fasted and none pwo.. If u do it fasted take 10g bcaas rite before..

Thx for the compliment