Inspiration from 405

[NOSUPERMODEL]

I saw a thread in the HRT section of how much 405 has accomplished and I got inspired and pissed off at myself for wasting time while on TRT. So I am going to try and follow as closely to 405's example and see what can happen to me. Here is the diet I came up with. My stats are 6', 260lbs., 20.5 BF%(Had it measured)


Here are some formulas 405 had posted and I just used my numbers for myself


starting wt:260lbs at 20.5%bf
260 x .2005 =52.13 (lbs fat)
260 - 52.13 = 207.87 (lbs LBM)
207.87 x .4536 = 94.28 (kg LBM)

BMR = (21.6 x kg LBM) + 370

BMR = (21.6 x 94.28) + 370 = 2406.44cals

TDEE = 2406.44 x 1.55(5day per week multiplier) = 3729.98cals

BMR = 2406.44cals

TDEE = 3729.98cals

I figured a 1,000 calories below my TDEE since he went 950.

2700cals
390 protein =1560 calories
150g carbs=600 calories
60g fat=540 calories

Total=2700 calories

2700 calories
390g of Protein
150g of Carbs
50g of Fats

8:00 AM
3 egg whites---10.5P, 1C, 0F
2 eggs---14P, 0C, 9F
1 serving of whey protein---48P, 6C, 2F
1/2 cup of Old Fashioned Oats---5P, 27C, 3F
3 servings of Reduced sugar strawberry jelly---0P, 18C, 0F

10:30 AM
8oz. Chicken----48P, 0C, 2F
Steamers Brocoli & Cheese---2P, 7C, 1F-----I know its not perfect, but I can't eat brocoli plain

1:00 PM
8 oz of Chicken breast---48P, 0C, 2F
2 cup of Green Beans----2P, 8C, 0F
1/2 cup of brown rice---2.5P, 21C, 2.2F

3:30
8 oz. Jennie O Extra Lean Turkey---52P, 0C, 3F
1/2 cup of brown rice---2.5P, 21C, 2.5F
Steamers Brocoli & Cheese---2P, 7C, 1F

4:30
1 serving of whey---24P, 3C, 1F
1/4 Cup Old Fashioned Oats---2.5P, 13.5C, 1.5F

5:00-6:30---WORKOUT

6:35
2 servings of whey---48P, 6C, 2F
1/4 cup of Old Fashioned Oats---2.5P, 13.5C, 1.5F

8:00
8 oz. of Chicken breast---48P, 0C, 2F
1.5 cups of Green Beans---3P, 12C, 0F

10:30
2 serving of Casein---48P, 8C, 2F
Serving of Almonds---6P, 6C, 14F

I have all the nutrition facts saved on my Bodybugg and this is what it came out to be

393g of Protein
168g of Carbs
50g of Fats

Total calories=2,670 calories

So I do have some additional calories, but I figure if I put ketchup or hot sauce on something it will balance out to the 2700 calories.

Does anybody have any suggestions? Maybe something I could substitute or change around that it would work better.

WEIGHT LOSS TRACKER
Starting weight as of 2-14-12-----261.3lbs
2-21-12---256.1
2-28-12---252.7
3-06-12---251.8
3-13-12---249.5
3-20-12---247.8
3-27.12---245.2
4-3-12----245.5
4-10-12---242.4
4-17-12---244.1

[JohnnyVegas]

Sweet! It took a while for me to work out my diet after starting TRT, but it made a huge difference when I did. I put on 25 pounds of muscle and lost 40 pounds of fat last year. Much of the fat was lost in the last few months when I went to a diet coach.

Your diet looks good (I am no expert). I would replace some of the whey-only meals with chicken or other lean meat.

Be careful on your calorie estimates. Those calculators seem to be wrong more than they are right. I started at 210 pounds and started cutting at 2100 calories and had to eventually drop it to 1800. I got down to 190 while adding a few pounds of muscle. I am under the impression that I need few calories than many when cutting, but 2700 calories seems high (hopefully others will chime in). Really, you will need to start somewhere and make adjustments after a week or two. It will get sorted out pretty quickly.

Good luck!!

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

I saw a thread in the HRT section of how much 405 has accomplished and I got inspired and pissed off at myself for wasting time while on TRT. So I am going to try and follow as closely to 405's example and see what can happen to me. Here is the diet I came up with. My stats are 6', 260lbs., 20.5 BF%(Had it measured)


Here are some formulas 405 had posted and I just used my numbers for myself


starting wt:260lbs at 20.5%bf
260 x .2005 =52.13 (lbs fat) its negligible but itd be 260 x .205 = 53.3lbs fat
260 - 52.13 = 207.87 (lbs LBM)
207.87 x .4536 = 94.28 (kg LBM) 93.76LBM just so u see the diff is not much

BMR = (21.6 x kg LBM) + 370

BMR = (21.6 x 94.28) + 370 = 2406.44cals 2395

TDEE = 2406.44 x 1.55(5day per week multiplier) = 3729.98cals 3712

BMR = 2406.44cals

TDEE = 3729.98cals

I figured a 1,000 calories below my TDEE since he went 950.

2700cals
390 protein =1560 calories
150g carbs=600 calories
60g fat=540 calories

Total=2700 calories like ur split

2700 calories
390g of Protein
150g of Carbs
50g of Fats

8:00 AM
4 egg whites---14P, 1.5C, 0F
2 eggs---14P, 0C, 9F
1 serving of whey protein---48P, 6C, 2F
1/4 cup of Old Fashioned Oats---2.5P, 13.5C, 1.5F as big as u r id have 1/2 cup oats here
2 servings of Reduced sugar strawberry jelly---0P, 12C, 0F

10:30 AM
1 serving of Almonds---6P, 6C, 14F id move these to later in the day and have broccoli or a green veg
6 oz. of Jennie O Extra Lean Turkey----34P, 0C, 2F

1:00 PM
6 oz of Chicken breast---36P, 0C, 1.5F
1 serving of Whey---24P, 3C, 1F id have a bigger serving of chikn instead of whey like 8oz here and 8oz turkey in the 1030 meal
1 cup of brown rice---5P, 42C, 4.5F id move this to 1530 meal and have 1 cup rice pre w/o

3:30
8 oz. Jennie O Extra Lean Turkey---52P, 0C, 3F
1/2 cup of brown rice---2.5P, 21C, 2.5F id move this to PWO in the form of maybe 1/2 cup oats instead of 1/4C and add in a green veg

4:30
1 serving of whey---24P, 3C, 1F

5:00-6:30---WORKOUT

6:35
2 servings of whey---48P, 6C, 2F
1/4 cup of Old Fashioned Oats---2.5P, 13.5C, 1.5F

8:00
8 oz. of Chicken breast---48P, 0C, 2F
1.5 cups of Green Beans---3P, 12C, 0F

10:30
1 serving of whey---24P, 3C, 1F id change this to casein or better yet lowfat (2%) cottage cheese and have ur nuts here from meal 2

I have all the nutrition facts saved on my Bodybugg and this is what it came out to be

387g of Protein
142g of Carbs
48g of Fats

Total calories=2,570 calories

So I do have some additional calories, but I figure if I put ketchup or hot sauce on something it will balance out to the 2700 calories.

Does anybody have any suggestions? Maybe something I could substitute or change around that it would work better.

congrats on ur step nsm now we wanna talk CARDIO: id do it in the am fasted 5-6 days/week if u can ..try to work up to 45mins.. make sure to get some bcaa's and take rite before u start..

ketchup = sugar = ur enemy!!! nuff said..

watch the condiments..was a major obstacle for me as well i love em.. stick to hot sauce, soy sauce, spices, for my meat i usually cook in a skillet with some minced garlic, chopped onion and soy sauce and seasonings and ill put some water in there and reduce it down until it forms a kind of gravy..pretty good... id suggest making the suggested changes and reposting with new macros.. u may have to play around with ur serving sizes to hit the macros u have listed.. shouldnt be too hard to fig out.. protein wise dropping the whey shakes u can just eat more meat by a couple ounces in each meal.. good luck bro!

[NOSUPERMODEL]

Thanks 405. I will make the changes tomorrow on my food log and see how it comes out. How often did you adjust your calories as you lost BF?

As far as cardio goes. No way I can do it in the morning. I own a construction company and my guys start at 7:00AM. Usually start getting to our office around 6:00AM. I have to leave my house by 5:30 to get there. And I cannot go to bed early for some reason. So I would killing myself with lack of sleep. It sounds like an excuse but it's just the way my job is. I do 30 minutes cardio in the PM. Usually walk 5, jog 5, walk 3, jog 5 etc.... I change it up. Sometimes I do 10 sets of HIIT 30 second sprint, 30 seconds off and repeat. Or I do elliptical for 30 minutes. We're you lifting heavy during your cut or were you going for higher reps? You made an amazing transformation. I can only hope. I would like to get to 225lbs. Been carrying too much weight around my whole life. At 34 now, my lower back is starting to complain about it. LOL!!!

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

actually i havent adjusted calories yet at all.. the amt of cals i eat is based on maintaining my LBM which is the same for u.. so in a rough sense the food i eat supports my LBM and not my fat.. so basically my fat has to go away.. its a very simplified explanation but thats the way i understand it this is why i like the Katch/McArdle formula for calculating tdee.. it bases ur cals on LBM.. ur BMR is 2395 cals.. so to maintain ur LBM which happens to be 93.76kg u have to eat 2395 calories assuming u do nothing all day .. the deficit u create in ur TDEE takes into account the amt of activity u do and how many additional cals it takes to perform said activity.. it tends to be a high estimation which is why i went 950cals below mine.. theoretically u should not need to adjust ur calories to continue dropping fat ... for now i wouldnt worry too much about it and just focus on getting ur diet rite with the numbers u posted and hitting it as hard as u can..

as far as am cardio goes i know what u mean about time.. i usually have to be at work at 0640 and i live 40 mins away from work.. so on those days to get in 45mins fasted cardio i have to get up at 0430..which i do... sometimes i dont get home from work until 2300... which can make for a long day the next day if u cant get ur cardio in the am i would strongly recommend u try to do HIIT 3 or 4 days/week in the afternoon .. instead of doing intervals of 30sec sprint/30 sec walk u may wanna try 30sec/ 90 sec so that u can u can do more intervals.. say 15 sets instead of 10.. and at the end of the 30 minutes try for maybe 10 or 15 minutes more of a moderate or lower intensity jog while ur glycogen stores are lower... if u cant do 15 sets and 15min jog start out at 10 sets and 10 min jog and work ur way up man,, ull be surprised if u stick with it for a month how much easier itll get to do what ur currently doing and then u can make it harder.. always try to make it harder when things get easy or easier

[NOSUPERMODEL]

I understand now about the calories and maintaining my LBM. Also I will try the cardio you mentioned. How long did it take for your metabolism to kick in and start seeing results? Bad for me is I am not a person with much patience. LOL!!!

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

id say about 2 weeks.. i started seeing results on the scale before i saw them in the mirror...

[NOSUPERMODEL]

I rearranged some things on the diet after 405 suggested. Still having trouble with eliminating the Carbs at 1:00 lunch. I can't really eat rice on the way to the gym, because I leave straight from my office to the gym. I guess I could heat it up and take it with me. However I figure the world would want me focusing on driving versus trying to shovel brown rice in my mouth. LOL!!!

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

I rearranged some things on the diet after 405 suggested. Still having trouble with eliminating the Carbs at 1:00 lunch. I can't really eat rice on the way to the gym, because I leave straight from my office to the gym. I guess I could heat it up and take it with me. However I figure the world would want me focusing on driving versus trying to shovel brown rice in my mouth. LOL!!!

NSM i think we have a bit of miscommunication... i dont want u to eat anything on the way to the gym.. u should have a carb and protein pre w/o (pre workout) and PWO (post-workout).. u wanna eat ur pre w/o meal at 1530 if u lift at 1700 .. ur PWO ull eat when u get dun lifting which should be a carb and protein such as 1/2 cup oats and 2 scoops whey... that will eliminate dangerous eating and driving and also give ur food time to settle before u lift does that make more sense now?

[NOSUPERMODEL]

NSM i think we have a bit of miscommunication... i dont want u to eat anything on the way to the gym.. u should have a carb and protein pre w/o (pre workout) and PWO (post-workout).. u wanna eat ur pre w/o meal at 1530 if u lift at 1700 .. ur PWO ull eat when u get dun lifting which should be a carb and protein such as 1/2 cup oats and 2 scoops whey... that will eliminate dangerous eating and driving and also give ur food time to settle before u lift does that make more sense now?

Completely understand. What did you think about the changes I made to the diet?

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

i saw a thread in the hrt section of how much 405 has accomplished and i got inspired and pissed off at myself for wasting time while on trt. So i am going to try and follow as closely to 405's example and see what can happen to me. Here is the diet i came up with. My stats are 6', 260lbs., 20.5 bf%(had it measured)


here are some formulas 405 had posted and i just used my numbers for myself


starting wt:260lbs at 20.5%bf
260 x .2005 =52.13 (lbs fat)
260 - 52.13 = 207.87 (lbs lbm)
207.87 x .4536 = 94.28 (kg lbm)

bmr = (21.6 x kg lbm) + 370

bmr = (21.6 x 94.28) + 370 = 2406.44cals

tdee = 2406.44 x 1.55(5day per week multiplier) = 3729.98cals

bmr = 2406.44cals

tdee = 3729.98cals

i figured a 1,000 calories below my tdee since he went 950.

2700cals
390 protein =1560 calories
150g carbs=600 calories
60g fat=540 calories

total=2700 calories

2700 calories
390g of protein
150g of carbs
50g of fats

8:00 am
3 egg whites---10.5p, 1c, 0f
2 eggs---14p, 0c, 9f
1 serving of whey protein---48p, 6c, 2f
1/2 cup of old fashioned oats---5p, 27c, 3f
3 servings of reduced sugar strawberry jelly---0p, 18c, 0f use sugar free or splenda and cinnamon and free up these carbs for pwo

10:30 am
8oz. Chicken----48p, 0c, 2f
steamers brocoli & cheese---2p, 7c, 1f-----i know its not perfect, but i can't eat brocoli plain get over it! or find something else.. What is that some kind of processed chemical laden fake cheese crap! Stir fry ur broc in soy sauce
1:00 pm
8 oz of chicken breast---48p, 0c, 2f
2 cup of green beans----2p, 8c, 0f make sure these r fresh or frozen not canned
1/2 cup of brown rice---2.5p, 21c, 2.2f

3:30
8 oz. Jennie o extra lean turkey---52p, 0c, 3f
1/2 cup of brown rice---2.5p, 21c, 2.5f
steamers brocoli & cheese---2p, 7c, 1f figure a better way to eat ur broccoli or try spinach or asparagus

4:30
1 serving of whey---24p, 3c, 1f eliminate this meal and move the oats to post workout.. Add in 24g protein somewhere with real food
1/4 cup old fashioned oats---2.5p, 13.5c, 1.5f

5:00-6:30---workout

6:35
2 servings of whey---48p, 6c, 2f
1/4 cup of old fashioned oats---2.5p, 13.5c, 1.5f

8:00
8 oz. Of chicken breast---48p, 0c, 2f
1.5 cups of green beans---3p, 12c, 0f again not canned!!! U want clean food

10:30
2 serving of casein---48p, 8c, 2f
serving of almonds---6p, 6c, 14f

i have all the nutrition facts saved on my bodybugg and this is what it came out to be

393g of protein
168g of carbs
50g of fats

total calories=2,670 calories

so i do have some additional calories, but i figure if i put ketchup or hot sauce on something it will balance out to the 2700 calories.

Does anybody have any suggestions? Maybe something i could substitute or change around that it would work better.

i suggest making necessary changes.. U breally want to stay away from processed food , canned food, anything that comes in a box intended for a microwave ... The meal at 1530 is ur pre w/o meal...

[NOSUPERMODEL]

I figured the soy sauce be a no go, with all of the sodium. I will give it a try though.

I will combine the 3:30 and 4:30 meals together at just eat it at 4:00.

What other vegetables would you consider. I know corn is pretty carb laden, so I probably won't do that. I guess canned legumes would be out of the question to?

Quick question....what do you do on the weekends when you go out with your woman? Weekdays are so easy to follow, but I know my wife likes to go out eat(and so do I) on Saturday night. Bad thing about being in Texas is every other restaurant is TexMex. Are the weekends hard for you to follow the diet. I did figure out that I could do fasted cardio on Saturday and Sunday. The only BCAA's I have are in pill form. Will that work? After fasted cardio do you eat your breakfast or do you your post workout shake/oatmeal?

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

Dont worry about sodium.. From wat ive learned on here itll onlymmatter when u get very low bf% ...And itll allow u to have somewhat tasty food without additional cals...

Veggies: broccoli, spinach, asparagus, is pretty much all i eat.. Spinach salads and stuff r ok.. Think about it like this.. Rite now ur primary goal is results NOT TASTE.. Be a man and suck it up for a few months and just eat what is on ur diet and tuff it out dude.. Everything doesnt have to taste good all the time.. Thats what got us fat in the first place... Ive eaten my broccoli frozen for 2 months strait in the beginning.. So i dont wanna hear "it doesnt taste good" u want to drop fat and get in shape.. MAN UP BRO!!

I went 5 weeks without any deviation from my diet at all.. None .. Not 1 bite!! I have a wife too.. Know where ur coming from.. Now i can go out to eat with her once a week.. If u do it now its not the end of the world but its gonna slow ur progress.. A decision i had to make.. Now its one u have to make..

For my cheats now i like cookn on the grill so i do whatever meat my wife wants and i have 2 whole chikn breasts cooked skin on and removed before i eat with low sugar ketchup and baked ore ida fries in the oven (about 15fries).. Thats my cheat.. For now cuz i have a cruise i want a 6 pack for otherwise id prob eat 1 meal of whatever i wanted per week as long as i wasnt gaining fat..

BCAA's: purple wraath by controlled labs off bodybuilding.com i got it for like $50 and itll last 2 or 3 months.. Get it.. Grape..

After fasted cardio i have my first complete meal of the day.. PWO IS FOR AFTER LIFTING NOT cardio...

Remember once u get along so far itll get easier and u can relax a bit.. In the beginning especially u wanna be dedicated dude..

[NOSUPERMODEL]

Thanks for all the help and advice. I still need to tweak the diet to get it finalized. I can't wait to see what this does for me. My diet has always been my problem. My weigh in day is typically Tuesday, so we will see what happens in a weeks time. Just have to get everything nailed down.

Can I throw in some Greek Yogurt some place. I tried that stuff and kind of like. I know with all that damn protein in me, I am going to need some help to keep things regular. LOL!!!

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

Yeh i dont eat it but some do on here.. Go to walmart and get orange psyllium husk.. Like 8bucks for 2 or 3 mos worth.. Good fiber u gonna need fiber..

It may be hardto eat all the food in the beginning but ull get used to it and be hungry 6x a day by the time its all over..

Bodyfat% i see u got ur taken (didnt ask u where i hope it was reliable??) .. U want to chek it every 2 weeks so u can monitor not only ur bf loss but also ur LBM to make sure ur not losing muscle...

Remember to stick to ur diet.. Itll be tempting and difficult in the beginning to have a little this or that.. Dont do it!!! Once the fat starts coming off ull get more motivation .. We'll be here if u have any probs or questions.. And hit the cardio 5-6 days/week like we talkd about.. 2 days fasted (weekend) cardio will help.. Maybe some work days if ur sched allows u can do it in the am.. U could always go into work and get everyone started and then do it as long as u dont eat or drink anyth with cals ull still be fasted...

[NOSUPERMODEL]

I got it checked by a trainer at my gym. Measured chest, quad and stomach right around my hip. I am definately going to give it my all. I will check out the fiber supplement.

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

7site body comp is good (what i use).. 9 site is better.. Sounds like u got 3 site.. The more sites the more likelihood for accuracy..

[NOSUPERMODEL]

I know it's too early, but was nice to see a 5 pound drop on the scale since Tuesday morning.

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

itll do u good to keep a log on here.. what i do.. post ur progress, probs, how the day goes, etc...

[NOSUPERMODEL]

I will definately keep posting in here.

[NOSUPERMODEL]

Tough day today. I was on the road all day driving to check a job we are doing 4 hours away. I made the best of it. This is what I ate.

4 eggs, 1 tortilla, half a potato
Muscle Milk and Almonds
2 meat plate at BBQ place. All chicken, 1 cup green bean, 1/2 cup pinto bean
2 servings whey, 1/2 cup brown rice, 6oz. Chicken
Worked out
2 servings whey, 1/2 cup Oats
8oz. Chicken, 2 cups green beans
1 serving of whey and almonds

I know it's not great, but typically when I go check this job it's Subway for breakfast and lunch then I get home and eat what I am supposed to.

So I thought I made better choices than Subway today.

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

Nsm it looks like preparation is a prob for u.. I suggest u cook a couple days ahead of time.. All the food u eat u want to be prepared at home.. If u have to buy it somewhere else chances are itll technically qualify as a cheat cuz most places (if not almost all) dont serve food that meets the standards required for a cut.. U need to bring all the food u need for the day with u..

If u think ur day is gonna be long make provisions.. An example would be wat i did today.. I may be off at 1800 i may not.. I have my total daily cals and macros accounted for in my food bag and i do this everyday.. I suggest u do the same.. Otherwise ur gonna have probs sticking to ur diet which basically equals wasted effort.. And time...

[NOSUPERMODEL]

I typically do prepare my food ahead of time. But I just couldn't figure out how to heat up chicken breast driving down the road. I typically cook food on Sunday and Wednesday for the week. I only have to check this job every two weeks. So this does not happen every week. And, we are just about done with the job anyway.

Still feeling really good about how I feel. Amazing how just some simple changes in my diet(which I thought was decent) makes me feel. I already feel like I lost weight. I guess you could say I feel skinnier already.

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

thats good man id also like to note that i rarely microwave anything.. becomes a pain after awhile. i just eat it however it is... still has the same benefit cold

[NOSUPERMODEL]

thats good man id also like to note that i rarely microwave anything.. becomes a pain after awhile. i just eat it however it is... still has the same benefit cold

Thats hardcore brother. I can't even imagine tasting cold chicken breast. Hats off to ya on that one.

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

i guess u missd my earlier statement of eating frozen broccoli.. yes..frozen.. still with ice on it .. for like 2 months i did that... had to suck on it for a few to soften it before chewing

[NOSUPERMODEL]

i guess u missd my earlier statement of eating frozen broccoli.. yes..frozen.. still with ice on it .. for like 2 months i did that... had to suck on it for a few to soften it before chewing

I think I just threw up in my mouth. LOL!!!

[NOSUPERMODEL]

I was wondering if you ever ate any pasta? Like whole wheat pasta? Just thinking of something to mix with chicken besides brown rice? If so, I always wondered about the nutrition on spaghetti. If it says a 2oz. serving does that mean 2oz before its cooked or after?

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

Pasta = NO

2oz before cookd...

The diet u have above (or wherever it is) that i went over with u.. Eat exactly whats on that and that only unless u post other possibles for approval.. Ive been eating pretty much the exact same 6 meals per day for 5 months.. 7 days per week.. Everyday.. U wanna get in a rhythm.. Sounds to me like ur still hangn on to taste.. Be careful.. Taste can be our downfall..

[Papiriqui]

X2 on the cold food, unlike my man 405 i do not eat anything frozen but i do eat all my meals cold or room temp, i work as a roadway inspector, so i work in a pickup truck all day long, no restroom, no kitchen, just a cooler with water and all my food. It might taste better hot but i've gotten so used to it that when i do go to the office i still eat it cold!!!

Man up and try it lol you will see is almost the same thing, if not it is still what you must do to achieve your goal

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

X2 on the cold food, unlike my man 405 i do not eat anything frozen but i do eat all my meals cold or room temp, i work as a roadway inspector, so i work in a pickup truck all day long, no restroom, no kitchen, just a cooler with water and all my food. It might taste better hot but i've gotten so used to it that when i do go to the office i still eat it cold!!!

Man up and try it lol you will see is almost the same thing, if not it is still what you must do to achieve your goal

wondered what u did..

[NOSUPERMODEL]

Do you happen to know the nutrition facts on deer meat. I was thinking of taking some of my ground up deer meat and making burger patties. I can tell eating this much protein a day is going to hit the pocket book pretty hard. I also need to find me some frozen fish fillets I can eat at night. I had some tilapia at one time from Costco but I cannot find it there any more. Any other ideas on meats that I can eat that are fairly inexpensive? I already eat tuna.

[NOSUPERMODEL]

Got to still do some deciphering on the diet this weekend. Went back and looked at my totals from Wednesday(which was all good food) and my macros were not where they needed to be.

Calories----2757
Protein-----342grams--49%
Carbs------223grams--33%
Fats-------52grams---18%

I was wanting to stick with
Protein--390grams
Carbs---150grams
Fats----50grams
Calories---27000 calories

So I have to figure out where I can dump some carbs and replace it with some protein.

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

did u not go off this post? use the diet we have for u rite up there... ^^^

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

my diet usually costs about 100-125 dollars per week... eggs/egg whites r relatively cheap.. but yeh it can get a little costly.. get ur veggies frozen.. imagine what its gonna cost when it comes bulking time LOL..

[NOSUPERMODEL]

I know where I went wrong. I had not eliminated the jelly yet. I also ate some pineapple at 10:00 just thinking that I needed some fruit. Then I got confused about my meal before workout and had 1/2 cup brown rice and 1/2 cup of oatmeal. So those 3 mistakes were about 50 grams of carbs.

Wanted to know, can I eat potatoes. Maybe like cook some and have them with my eggs in the morning?

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

I prefer to play it safe when it comes to cutting.. Yams r yes.. Some say potatoes r ok.. If u eat simple carbs with additional fiber and protein it reduces the Gly***ic load of the meal.. Personally i prefer to play it safe... Maybe GBrice could better answer ur question.. I dont eat reg potatoes ...

Funny about ur dilemma thats why u make a diet and stick to it.. Thinking "i need some fruit" doesnt come into the equation then.. Cuz u decided u didnt need it when u designed ur diet.. Therefore u dont need it

[NOSUPERMODEL]

Okay about the potatoes.

You are exactly right about the diet. I was just looking for some options as far as carbs go, and I knew fruit had them just didn't realize that much. Stick with what I know now.

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

while cutting my options for carbs are: yam, brn rice, oats.. thats it... and i have not eaten any brn rice yet.. ive only had 2 carb sources for 5 months... with the exception of carbs in veggies and the cottage cheese...

[NOSUPERMODEL]

That is some true discipline. Went and 30 minutes fasted cardio this morning on the elliptical, then about 10 sets of flat and incline press. I work chest usually on Monday, but since it's my worst area I always do a little more on Saturday. Got done and am now cooking my food for the week. I did weight this morning and I am down 5.3 pounds from last Tuesday. Tuesday is when I officially mark my losses or gains for the week.