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04-12-2012, 08:11 PM #1
>>>>>>>>>>Lunk1 DIET LOG (from 25% to 15% I hope) Let' s Do this!<<<<<<<<<<<
Protien/Carbs/Fat Calories Meal #1 8:00
3 eggs 18/0/15 210
3 pieces Turkey Bacon 9/0/1.5 60
2 cups 2% milk 16/24/10 260
Meal #2 12:30 p.m.
1 chicken breast 36/0/3 165
1 cup (cooked) brown rice 4/36/0 170
1 diet coke
Meal #3 3:30 Pre-WO
1 Protien shake 44/6/4 236
1 banana 1.3/27/.4 105
W/O @ 4 p.m.
Meal #4
1 smoked Pork chop 33.5/0/9.4 228
Meal # 5 10:00 (will be)
1 cup 1% cottage cheese 26/10/3 160
1540 Total Cal.
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04-12-2012, 08:31 PM #2
According to this you're only getting 187.8 grams of protein...
How much do you weigh? stats?
I would cut out the milk, it contains sugar and when cutting, you want to have minimal sugar intake as possible. You'll want to throw some carbs into your PWO meal to. Can you re-post your total macros and stats? that's going to be the first everybody is going to ask. 1540 cals is crazy low.
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04-12-2012, 08:39 PM #3
39 y.o 6ft 240 lbs I would say 25%BF (below is what 405 has me at)
240lbs at @22%bf
240 x .22 = 52.8(lbs fat)
240 - 52.8 = 187.2(lbs LBM)
187.2 x .4536 = 84.91(kg LBM)
(84.91 x 21.6) + 370 = 2204(BMR)
2204 x 1.55(5day/week multiplier) = 3416(TDEE)
if i were u id start @2500cals per day on low carbs..
375g pro
125g carbs
56g fat
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04-12-2012, 08:39 PM #4Banned
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Last edited by DanB; 04-12-2012 at 08:49 PM.
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04-12-2012, 08:43 PM #5Banned
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04-12-2012, 08:45 PM #6
what about shake after workout and carbs should be included, switch this meal to meal 5 and add the shake with carb as meal 4 i.m.o
Yes I would normaly do the shake PWO but did not have one with me and by the time I got home it was nearly 8:00 p.m. and the wife had supper ready...god bless her.
I will add a shke to the cottage cheese here shortly.
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04-12-2012, 08:47 PM #7
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04-12-2012, 08:50 PM #8
That is the macros I could find on the web for a large pork chop...it was a nice thick one lol.
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04-12-2012, 08:57 PM #9
I agree, the macros and cals are that 405 gave you is a good start. Just plug in the food for those macros and cals.
At 240lbs and eating 1540 cals you're going to crash hard. Most likely you will have absolutely zero energy by day 3 and will end up burning away lots of muscle by not providing your body with proper nutrients. Your body will recognize the low amount of energy being put in and go into safe mode and your metabolism will plum-it and it will be storing every amount of food it can to survive.
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04-12-2012, 09:24 PM #10Banned
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I can tell the weight of something to about +/- 10g now because Im so used to it, I buy in bulk and cut the meat myself
But if your only starting out then you need to weigh your food until you get an idea of portion sizes otherwise you may not even be following the diet you plan out, make sense? prob not explained the best but its late here lol
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04-12-2012, 09:37 PM #11
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04-13-2012, 04:37 AM #12
cals are way too low
LUNK I DONT KNOW IF U PUT THIS TOGETHER OR SIMPLY POSTED WHAT U ACTUALLY ATE BUT I SUGGEST U GET AN ACCOUNT AT CALORIE COUNT DOT COM AND PUT TOGETHER A DIET UR PLANNING ON EATING EVERYDAY.. DO THIS AHEAD OF TIME SO U CAN PLAY WITH UR MACROS TO MAKE THEM HIT THE SUGGESTED NUMBERS I GAVE U ABOVE! ALSO U NEED TO BE PREPARED TO EAT ROUGHLY THE SAME THING EVERYDAY.. THIS WAY U HAVE CONSISTENCY AND DONT HAVE TO KEEP RECALCULATING UR MACROS..
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04-13-2012, 08:26 AM #13
No....unfortunatly it is what I ate for the day. Told ya I need serious hand holding! I was away from home to long PWO and pretty much missed a meal. I did end up adding anothe shake before bed. Bringing cals. to 1776. I know...still to low! I will try to do better today!!!!!!!!!!!!!!!!!!!!!!
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04-13-2012, 08:38 AM #14
read post#12 again.. post a proposed diet hitting the suggested macros.. ur current method isnt gonna cut it.. go to calorie count dot com and use the site to figure up ur portion sizes..
make a couple days food ahead of time so u can bring the entire day's food with u and not have to be at home in order to stick to ur diet.. ill be waiting to see ur proposed diet.. that should be ur next move.. dont post what u eat as u go along.. put together a complete diet that u intend to stick to.. if u dont do that ill simply assume ur not serious..
now get it done...
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04-13-2012, 07:07 PM #15
Don't bail on me yet 405...I am a slow learner and hard headed!
Day #2
Meal 1
1 whole egg/3 egg whites 18/0/5 128
2tbsp salsa 1/4/0 17
1 cup brn rice 5/45/2 216
Meal 2
Pork Chop 8 0z. 20/0/11 400
1 cup brn rice 5/45/2 216
Meal 3 (pre w/o)
shake 44/6/4 236
banana 1/30/0 105 I am going to have to drop this but I cramp and need pottasium
1 cup oats 10/54/6 300
Meal 4 (pwo)
shake 44/6/4 236
1/2 cup oats 5/27/3 150
Meal 5 (plan to eat)
6.5 oz Lemon Pepper Talapia 26/10/0 140
Meal 6 (before bed0
1 cup 1% cottage cheese 26/10/3 160
shake 44/6/4 236
Total= 304/243/44 2540
WTF??? How do I get to the required calories without all these carbs? I swear if I eat any more I will burst!!!!!
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04-13-2012, 07:16 PM #16
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04-13-2012, 07:21 PM #17
Just get some potassium pills dude, i take like 6 a day.
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04-13-2012, 07:38 PM #18
Calorie count dot com
Meal 1:62g pro, carb @42g
Pre workout: 62g pro, carb @42g
Post workout: 62g pro, carb @42g
The other 3 meals: 62g pro, green veggies only.. Dun deal.. Not that hard... go to the dang website i told u and use it
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04-13-2012, 08:09 PM #19
Fruuck!!! I just don't know how I will friggen eat that much!!!. I honestly never eat that much food.
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04-13-2012, 08:21 PM #20
Shoot dude i just finished 3500cals that i started eating at 6pm!!
Arent u like 6' and 240lbs??? Im 5'9" and 185lbs.. I could eat ur days diet by noon..
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04-13-2012, 08:26 PM #21
Due you might have to eat some of mine. I'm tellin ya...I dont eat alot...I just was not eating well! Breakfast especially is going to kick my ass. I figure thats like 4 eggs, 1 chicken breast and a cup brn rice. That would normally keep me full till my pre-w/o at 3:00.
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04-14-2012, 05:29 AM #22
1. By 4 eggs i hope i mean 1 egg and 3 eggwhites
2. Its better than starving!
3. Enuff of this chit chat wheres the FREAKING DIET???.Last edited by --->>405<<---; 04-14-2012 at 05:31 AM.
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04-14-2012, 06:18 AM #23Originally Posted by --->>405<<---NO SOURCES GIVEN
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04-14-2012, 06:30 AM #24
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04-14-2012, 06:44 AM #25Originally Posted by --->>405<<---NO SOURCES GIVEN
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04-14-2012, 07:46 AM #26
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04-14-2012, 08:12 AM #27
Ok...this prob needs some work...I just can't quite get RIGHT there. YES i used calorie counter 405. Honestly kinda a pain in the arse!
Meal 1
4 egg whites
2 eggs
1 chicken breast
1 cup brown rice
63.9/35.8/19.3 564
Meal 2
Tuna 1 can
2 cups mixed veggies
1 cup 1 % cottage cheese
57.2/15/6.4 360
Meal 3 pre w/o
protein shake (2 scoops)
1/2 cup oats
51/33/7 390
Meal 4 PWO
protein shake (2scoops)
1/2 cup oats
51/33/7 390
Meal 5
1chicken breast
2 oz 1% cottage cheese
2 cups spinnach
68.6/19.8/6.9 414
Meal 6
1 cup cottage cheese
1 scoop protein shake
44/7.6/3.7 242
Total 333.7/144.2/50.3 2370
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04-14-2012, 09:10 AM #28Banned
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^^^^^^^^
much better mate well done
but that was the easy bit, now you have to stick to it haha
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04-14-2012, 12:11 PM #29
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04-14-2012, 12:53 PM #30
Should I eat the same on off days (rest on the weekends)?? lower carbs? take the oats out of the shakes???
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04-14-2012, 03:13 PM #31Banned
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Originally Posted by Lunk1
What cardio are you doing? Fasted am is what I would advise
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04-14-2012, 03:14 PM #32
^^ for. NOw id eat the same everyday.. Like u said increase ur protein and reduce ur carbs.. Need bout 40g more pro and 20g less carbs..
Ur food choices look pretty good.. With ur chikn breast i dont see an amt.. How much does it weigh?
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04-14-2012, 09:00 PM #33
This will make up my daily diet 405! I will cut meal 1 carbs in half by going to a 1/2 cup rice. I will pick up a scale this week and adjust the chicken and eggs to make up the additional 40 Prot. I went off of the calorie counters macros for the exact chicken I am using and it just says one piece but I will make the adjustment.
Any suggestions on other foods I could plug in to switch it up every once in a while. I have no prob with any of it as a daily diet except I do get bored with chicken very fast!
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04-15-2012, 06:11 AM #34
protein: chicken 96%fat free ground beef, canned tuna, fish, shrimp, pork tenderloin, eggwhites, protein powder, bone in chicken breast meat only cookd on the grill, theres some kind of steak thats supposed to be lean (flank steak maybe?) i personally only eat t-bone, filet mignon, or ribeye (none of which qualifies so i dont get steak alot)..
bison, deer,..
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04-15-2012, 06:18 AM #35
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04-15-2012, 06:23 AM #36
dont get confused now i said i THINK its flank steak.. make sure u get it rite if u start eatn steak
the deer u could prob figure out from the internet..
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04-15-2012, 06:31 AM #37
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04-16-2012, 07:49 PM #38
[SIZE=4][/B]I am basicly calling this day 1!!!![/B][SIZE]
Meal 1
2eggs 12.6/1.6/10 180
4 egg whites 16/3.2/8 64
5.5.oz chicken breast 27/0/2.8 135
1/2cup brown rice 1.8/17.1/2.8 104
Meal 2
5oz. tuna 32.5/5/7.5 225
2 cups mixed veggies 4/10/0 60
170 grams cottage cheese 21.2/4.6/1.9 122
Meal 3 pre WO
2 scoops whey 44/6/4 236
1/2 cup oats 5/27/3 150
Meal 4 PWO
2 scoops whey 44/6/4 236
1/2 cup oats 5/27/3 150
Meal 5
204 grams baked talapia 26/12/1 160
200 grams cottage cheese 24.8/5.4/2.2 144
3 1/2 cups brocoli 7/10/0 70
Meal 6
2 scoops whey 44/6/4 236
200 grams cottage cheese 24.8/5.4/2.2 144
TOTAL
2410 CALORIES
339.7 PROTIEN
146.3 CARBS
56.4 FAT
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04-16-2012, 08:41 PM #39
looks pretty good.. id roll with it and see how u do.. there can always be little tweaks made good work.. even though ur higher than suggested on carbs it looks like u go over with veggies so i think ull be ok.. at least for now... protein could be a touch higher but i think uve found a decent starting point.
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04-16-2012, 08:49 PM #40Originally Posted by --->>405<<---;59***20
I am strapping on the body bugg tonight or tommorow to try to get an estimate of calories expended throughout the day!
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