New diet

[ohigetit]

Hey guys so thanks for everyone's advise on the diet. Sat down Wednesday and figured out my plan so I'm gonna post and tell me what ya think

I'm on an 1830 cal diet which is around 500 below my tdee.

6am-2 boiled eggs and 3 egg whites
8am-two scoops whey protein in 12oz 2%milk
11am-handful of trailmix
12-1 hit the gym
1:15-two scoops whey protein in 12oz 2% milk, 1 cup low fat chicken soup,and 6 slices of turkey breast
3pm-handful of trail mix
6pm-2 4oz chicken breasts and 2 cups steamed veggies
9pm-one slice of whole grain bread and spoonful of high protein peanut butter

Also killing around 20oz of water every two hours or so and keeping a very close eye on my macros and my 40/40/20 ratio. Sorry for the layout but typing this from my iPhone. Here's to getting lean

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

I dont remember seeing u on here before.. Either way what r ur stats? Age weight height bf%... And welcome

Also u need to lose the milk and the trail mix rite off the rip.. Id also replace the bread with a better carb source and not have it rite before bed with peanut butter..

Ud do better to keep ur carbs in meal1, preworkout, postworkout only..

Also need total macros for this diet which looks like it needs work..

[ohigetit]

Stats
Age 28
Height 6'0
Weight 205
Bf close to 20% according to navy and marine scale
My ideal macros are 220g protein, 220g carbs, 100g fat but I know the diet needs a little tweaking. I threw in trail mix because I have been hitting the weights pretty hard and seems like I'm starving and the bread and peanut butter so I don't wake up at 6 overly hungry. Tend to overeat at breakfast because I wake up so hungry

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

220g pro
220g carb
100g fat

Equals 2660cals
500 below that = 2160..

At 205 and 20% bf i get ur tdee @3100cals
Id run 2200 low carb

320g pro
120g carb
49g fat

To start..

100g fat is way too much.. IMO

Also ur prob hungry cuz ur trying to eat 1800cals which is below ur BMR.. The trail mix is gonna more than likely make u fatter.. At a minimum slow ur progress.. Id repost a diet hitting wat i suggested for review..

Also how much cardio u doing? When u doing it? And for how long?

[ohigetit]

Cardio every other day I run 6 miles at around a 10-11 min mile or I will do one hour at 15 min miles

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

Do u enjoy running?

[ohigetit]

At first I didn't but I started with interval running in September and ran my first 5k in January. I managed to go from 230 to 200 then back up to 205 and now I have stalled out.
It sux man I'm really struggling with this diet thing and it seems like the more I work out or run the more my appetite goes up

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

Well my appetitie is huge as well and ive managed to cut for 6months without being miserable.. The reason i askd if u liked running is cuz am fasted cardio or postworkout cardio is gonna be ur best friend.. If u have access to an elliptical (and dont enjoy running) its a good type of cardio ucan do without getting too burned out..

I suggest reading the stickies:
1. How to cut
2. Tdee
3. So u wanna learn how to diet

Then post a diet hitting the macros i suggested..

Good work dropping 30lbs.. We can get u back on track!

[ohigetit]

Yeah I have the diet worked out for the most part. Im still 100g short on protein and 200g on cals so i could use some ideas for filling the gaps but i will post it when the wife gets home and and watches my little man. I go to the gym owned by Rodney helaire, he was Mr. Olympia and he has been trying to help but he's been pretty busy and I'm trying not to bug him too much. That guy is dedicated, he said he stays at 3% BF year round

[DanB]

Also my 02 for what its worth lol

i could be way off here, but I dont think I am

Your b/f dosnt look like 20%, I know all we can really see is delts but you have not bad seperation and good defination of anterior when flexed

If you posted another pic it would give better indication, if not then try get a caliper test done

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

Yeah I have the diet worked out for the most part. Im still 100g short on protein and 200g on cals so i could use some ideas for filling the gaps but i will post it when the wife gets home and and watches my little man. I go to the gym owned by Rodney helaire, he was Mr. Olympia and he has been trying to help but he's been pretty busy and I'm trying not to bug him too much. That guy is dedicated, he said he stays at 3% BF year round

Dont understand this? U mean 200calories short or 200g of carbs short?

For protein (assuming u have 6meals) increase portion sizes slightly..

I wont comment on ur bodybuilder friend but know that in men essential fat (to sustain life) is @3-4%..

Once u get ur diet posted we can help u with ideas and fix stuff.. Thats why ur posting it!

[ohigetit]

ok so heres the new diet. shooting for 2300 cals, 320g protein, 130 carbs, 50 fat. coming up short on cals and protein so need advise on tweeking. 7 meals spread through the day

meal 1 breakfast- 6 egg white, 2 whole eggs, 1 banana, 2 scoops whey protein in 16oz water

meal 2 10am- 4oz white albacore tuna

meal 3 lunch- 1 cup brown rice, 4oz boneless skinless chicken breast

meal 4 preworkout- 1 rice cake, 1 banana

meal 5 post workout- 8oz apple juice, 1 rice cake, 2 scoops whey protein in 16oz water

meal 6 dinner- salad with fat free dressing, 4oz chicken breast

meal 7 before bed- 8oz cottage cheese

grand total of 2,028 cals, 260g protein, 156g carbs, 25g fat(need to lower the carbs, raise the cals and protein)

[ohigetit]

i have a good natural build i just have to cut my BF so you can see whats under it. i have good muscle memory and was in good shape until my kid was born. we had alot of complications and spent 2 months and $250,000 at the hospital so the only way i could cope was to eat. well......now i cant seem to get it back off.

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

Hey man ill get with u tomorrow.. Dont feel like doing it on my phone.. The 2 bananas need to go as well as the apple juice.. And the rice cake IMO..

Also thefat free dressing.. Chek it for sugar..

Id switch the albacore for canned tuna.. Albacore has high mercury content which can become toxic.. If eaten alot..

Like i said we can get it dun tomorrow when i have my laptop..

[ohigetit]

ok so i checked my measurements again and the calculator came out at 20.57% BF. did a little more research and alot of people say its best to get all your carbs out of the way in the morning and go heavy on the protein at night. so i think maybe do a little swapping around and drop the fruit and rice cakes 405. have an idea like this

meal 1-6 egg white, 2 whole eggs, 2 scoops whey in water 582cals/93.6protein/17.4carbs/13.4fat

meal 2-1 cup egg noodles 213cals/7.6protein/39.7carbs/2.4fat

meal 3-1 cup brown rice, 4oz chicken breast 326cals/28protein/44.8carbs/2.8fat

meal 4- 4oz chicken of the sea canned white tuna 100cals/22protein/0carbs/2fat

meal 5-2 scoops whey protein in water,maybe 4oz carved roast beef??? 480cals/84protein/4carbs/7fat

meal 6-salad with sugar free fat free dressing, 4oz chicken breast 210cals/24protein/4carbs/1fat

meal 7-8oz cottage cheese, casein protein shake 275cals/50protein/18carbs/7fat

thats a grand total of 2186 cals, 309.2g protein, 127.9g carbs, 35.6g fat. still a bit low so need some suggestions on what to put in to bump my numbers up

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

ok so i checked my measurements again and the calculator came out at 20.57% BF. did a little more research and alot of people say its best to get all your carbs out of the way in the morning and go heavy on the protein at night. so i think maybe do a little swapping around and drop the fruit and rice cakes 405. have an idea like this

meal 1-6 egg white, 2 whole eggs, 2 scoops whey in water 582cals/93.6protein/17.4carbs/13.4fat

meal 2-1 cup egg noodles 213cals/7.6protein/39.7carbs/2.4fat replace noodles with oats, brn rice, sweet pot

meal 3-1 cup brown rice, 4oz chicken breast 326cals/28protein/44.8carbs/2.8fat increase to 5ozchikn

meal 4- 4oz chicken of the sea canned white tuna 100cals/22protein/0carbs/2fat

meal 5-2 scoops whey protein in water,maybe 4oz carved roast beef??? 480cals/84protein/4carbs/7fat is roast beef lunch meat?if so replace with good fresh raw meat that u have to cook

meal 6-salad with sugar free fat free dressing, 4oz chicken breast 210cals/24protein/4carbs/1fat increase chikn to 5oz

meal 7-8oz cottage cheese, casein protein shake 275cals/50protein/18carbs/7fat add 16g natty peanut butter

thats a grand total of 2186 cals, 309.2g protein, 127.9g carbs, 35.6g fat. still a bit low so need some suggestions on what to put in to bump my numbers up

see bold

[ohigetit]

Cool. Easy enough. Thanks bro I really appreciate it

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

where do ur wkouts fit in here?

[ohigetit]

i do my lifting on my lunch break. usually one muscle group a day. i was doing 3x10,8,6 at 70,80,90% but i just switched to 3-5 sets of 10. if i get through the 10 reps a little too easy then i ramp up the weights on the next workout not the next set. been doing alot of dumbbell over barbell as far as the incline, decline, and flat goes....seems like i feel it more in my chest. been lifting for around 10 years so i have good form and always count my 1 second up, 2-3 seconds down. i really need to buckle down on the obliques. i usually do my cardio in the evening when the wife gets home and i can hit the street and jog.

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

cardio is very effective if done immediately postworkout or in the am fasted..

[ohigetit]

Ok. I can hit the gym before I go to work and before I eat

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

^^ i do all my lifting at lunch too so i can relate to ur schedule.. do ur cardio before work and then eat when u get dun with ur cardio.. have a protein and carb..

then have another meal with pro and carb @ 1030 (assuming u lift at 12)..

then have pwo rite after u finish lifting with protein and carb...

all other 3 meals have protein and veggies only except cottage cheese in the pm where u can have ur peanut butter.. pretty much my schedule