revised diet up for review

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03-30-2012, 10:47 AM
jonnyboii765

revised diet up for review

hey 405 this is my revised diet lmk what you guys think

630am
2 scoops whey protein calories-250 fat3g carb10g

total
calories-250
carbs-3g
fat-3g
protein -42

830
4oz chicken calories- 130 protien-27
1/2 cup of fat free feta chese calories 70 carbs 2g
lettuce
flax seed and oat bran wrap calories 70, fat 1.5g, carbs 11g, protien 7g
totals
calories-270
carb-11g
fat1.5g
protien-34g

1130
1 can tuna calories 120,fat 2g, carb 0g

2 tbs olive oil calories 240, fat 28g
totals
calories360
carbs0
fat30g
protein28g

230
8 oz chicken - calories 260, fat 2g,protien 54g
1/2 cup black beans- calories 90, fat 1g, carbs 16g
total
calories-350
fat-3g
carbs-16g
protein -54g

430

2 scoops of whey protein
total
calories250
carbs- 10g
fat- 3g
protein -42

7
4 oz chicken with vegetable stirfry
calories -170
fat-2g
carbs-8g
protien 30g

10
1 cup low fat cottage cheese
calroies-160
fat-2g
carbs-10g
protien-28g

total day macro

calories-1810
carbs-58g
protien-258
fat-44g

ive been doing one hour a day of cardio keeping my heartrate at 130-145 but i was told one hour is to much?
also its still been hard for me to burn fat in the two places my body mainly stores it which is my chest and lower stomach it seems ive lost most mass in my arms for some reason i just switched from a full cup of black beans to a half cup today i will post pictures tonight
03-30-2012, 10:51 AM
jonnyboii765

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03-30-2012, 10:52 AM
jonnyboii765

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03-30-2012, 11:01 AM
jypoll

you switch your lettuce and veggies up for broccoli

and black beans are marginal i would go for oats or brown rice
03-31-2012, 02:00 PM
jonnyboii765

my stomach is almost were i want it but for some reason i cant seem to loose fat off my chest and i seem to be losing a lot of muscle mass does gyno look like fat?
03-31-2012, 02:22 PM
--->>405<<---

Quote:

Originally Posted by jonnyboii765

my stomach is almost were i want it but for some reason i cant seem to loose fat off my chest and i seem to be losing a lot of muscle mass does gyno look like fat?

ur chest may be a stubborn area.. mine is.. ur stomach while the circumference may be where u want it judging by the pic u still have a fair amt of fat under the skin..

if ur gonna do 1800cals (950below tdee) id run it closer to:
270g pro
90g carbs
40g fat

as far as ur diet its okay but there are some things id change..
03-31-2012, 02:27 PM
--->>405<<---

Quote:

Originally Posted by jonnyboii765

hey 405 this is my revised diet lmk what you guys think

630am
2 scoops whey protein calories-250 fat3g carb10g id have 1egg 5whites and oats here

total
calories-250
carbs-3g
fat-3g
protein -42

830
4oz chicken calories- 130 protien-27
1/2 cup of fat free feta chese calories 70 carbs 2g lose the cheese
lettuce how bout some broccoli instead
flax seed and oat bran wrap calories 70, fat 1.5g, carbs 11g, protien 7g replace wrap with sweet pot or brn rice
totals
calories-270
carb-11g
fat1.5g
protien-34g

1130
1 can tuna calories 120,fat 2g, carb 0g throw in a veggie here like broccoli or asparagus

2 tbs olive oil calories 240, fat 28g drop this
totals
calories360
carbs0
fat30g
protein28g

230
8 oz chicken - calories 260, fat 2g,protien 54g
1/2 cup black beans- calories 90, fat 1g, carbs 16g id go with oats, sweet pot, brn rice.. for now
total
calories-350
fat-3g
carbs-16g
protein -54g

430

2 scoops of whey protein is this PWO?? if so add a carb (oats, sweet pot, brn rice)
total
calories250
carbs- 10g
fat- 3g
protein -42

7
4 oz chicken with vegetable stirfry
calories -170
fat-2g
carbs-8g
protien 30g

10
1 cup low fat cottage cheese
calroies-160
fat-2g
carbs-10g
protien-28g

total day macro

calories-1810
carbs-58g
protien-258
fat-44g

ive been doing one hour a day of cardio keeping my heartrate at 130-145 but i was told one hour is to much?
also its still been hard for me to burn fat in the two places my body mainly stores it which is my chest and lower stomach it seems ive lost most mass in my arms for some reason i just switched from a full cup of black beans to a half cup today i will post pictures tonight

when u post ur diet u need to include workout time so we can tell what ur preworkout meal and PWO are..

CARDIO: when are u doing it? id go either am fasted or PWO 45mins 5-6days per week
04-01-2012, 10:37 AM
jonnyboii765

i workout at 230 n i always do my cardio post workout if im doing 45 min should i do a higher intensity excercise like the stairmaster?
04-01-2012, 10:58 AM
--->>405<<---

^^u can mix it up if u want.. some days (maybe 2 or 3 per week) try 10-15mins intervals followed by moderate for 25-35mins

others do a 20-30min HIIT session , other days just do moderate.. the main thing is get it in :) mixn it up is good and intervals followed by moderate is a good thing!
04-01-2012, 12:14 PM
jypoll

Quote:

Originally Posted by --->>405<<---

^^u can mix it up if u want.. some days (maybe 2 or 3 per week) try 10-15mins intervals followed by moderate for 25-35mins

others do a 20-30min HIIT session , other days just do moderate.. the main thing is get it in :) mixn it up is good and intervals followed by moderate is a good thing!

yea doing Hiit will put you into a "fasted" state really quick so low-mod cardio after that will burn up the fat. I also wait 30 mins after my workout for my oats and protein just to get a tiny bit more fat melted off.