New Diet Layout

[My_New_Life]

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Stats:

Age: 33
Height: 6'0
Weight: 241lbs

Using the HBF I selected "moderately active" (train 3-5 days week) so BMR x 1.55

BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )

BMR x 1.55 = 3396kCals

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Hi all,

I have tried to do most of the work here and now it's time to go over this and get started right away. I figure shooting for around 2,500kCals a day should be a good start?

A quick sample

AM Cardio upon waking (40-50 Minutes)

Meal 1

1 cup liquid egg whites w/ Carbmaster Yogurt 270kCals 3g Fat 14g Carb 46g Pro

Meal 2

Tuna w/ 1Tbsp Mayo 250kCals 13.5g Fat 0g Carb 32g Pro

Meal 3

6oz Chicken w/ Green Veggies, 1Tbsp Flax 305kCals 18.5g Fat 0g Carb 33g Pro

Meal 4

Tuna w/ 1Tbsp Mayo 250kCals 13.5g Fat 0g Carb 32g Pro

Meal 5

Dymatize Elite Fusion 7 Protein Shake - 380kCals 12g Fat 22g Carb 46g pro

Meal 6

2 Turkey Burgers 320kCals 18g Fat 0 Carb 38g Pro

Meal 7

Dymatize Elite Fusion 7 Protein Shake - 380kCals 12g Fat 22g Carb 46g pro

Meal 8

1 cup liquid egg whites w/ Carbmaster Yogurt 270kCals 3g Fat 14g Carb 46g Pro

2425kCals 93g Fat 72g Carb 364g Pro


I want it to be as simply as possible and I don't mind any redundancy, just throw it down the hatch and move on.

I'm doing cardio only right now and will start weight training probably next week.

[My_New_Life]

Is it that good that it needs no comments? Cool!

[JWP806]

Looks pretty good at a quick glance. One thing is I'd change the final meal to a protein that takes longer to digest. Casein shake (eliminate your other shake that isn't pwo if you do this), or cottage cheese, lean beef. This will be important when you start weight training.

[aportinastorm]

What exactly are you trying to do? Based on your diet im assuming lose weight but humor me and spell it out for me lol. If so what is your target weight/bf?

[leather daddy]

id drop some protein add in more carbs bro

[My_New_Life]

Ok, i'm going to redo my work schedule so I can train AM...i'll revamp this approach based on the new time frame and post it in a few. I'm looking at a solid 60 days on this plan then reassess after that

[Papiriqui]

Also if you can drop a shake and add more food. 1 shake a day is enough IMO

[My_New_Life]

Ok, i've been back to weight training since Saturday. Starting slow because I have no strength this being the first days back.

I am most likely going to something like this, I have 62 days before I travel so i'm 100% until then (and of course after, just saying)

Pre-Workout
4AM - 1 cup liquid egg whites w/ Carbmaster Yogurt 270kCals 3g Fat 14g Carb 46g Pro

5AM - Training followed by 30 minutes cardio

6:30-7AM - PWO ON Whey w/ Dextrose (7Tbsp) 472kCals 1g Fat 69g Carb 46g Pro

10AM - 6oz Chicken w/ 1c Brown Rice 480kCals 7g Fat 68g Carb 39g Pro

1PM - 6oz Chicken w/ Green Veggies, 1Tbsp Flax 305kCals 18.5g Fat 0g Carb 33g Pro

4pm - Tuna w/ 1Tbsp Mayo 250kCals 13.5g Fat 0g Carb 32g Pro

7pm - 2 Turkey Burgers 320kCals 18g Fat 0 Carb 38g Pro

8:30PM - Dymatize Elite Fusion 7 Protein Shake - 380kCals 12g Fat 22g Carb 46g pro

2,477kCals 72g Fat 173g Carb 280g Pro


Could replace 7PM meal with 7oz Sliced Turkey 218kCals 3g Fat 0g Carb 45g Pro, I think that would be cleaner IMO and maybe add a god fat there (fish oil). With that change daily totals would be 2375kCals 57g Fat 173g Carb 287g Pro

I like that better on paper...thoughts? Keepign carbs around workouts when i'm expending energy. Rest oft he day will be idle unless I throw in another cardio session.

Supplements used:

AnimalPak
Fish Oil
L-Carnitine
ALA (before PPWO meal)
Water intake is around 1.5g ED

Weight was 244 yesterday..up 3 from when I started this thread. Meh! No biggie, if the above is solid that is the only thing going in my trap, no cheat meals on this 60 day run.

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

Ok, i've been back to weight training since Saturday. Starting slow because I have no strength this being the first days back.

I am most likely going to something like this, I have 62 days before I travel so i'm 100% until then (and of course after, just saying)

Pre-Workout
4AM - 1 cup liquid egg whites w/ Carbmaster Yogurt 270kCals 3g Fat 14g Carb 46g Pro what is carbmaster yogurt? why not oatmeal?

5AM - Training followed by 30 minutes cardio

6:30-7AM - PWO ON Whey w/ Dextrose (7Tbsp) 472kCals 1g Fat 69g Carb 46g Pro why dextrose and not oatmeal?

10AM - 6oz Chicken w/ 1c Brown Rice 480kCals 7g Fat 68g Carb 39g Pro

1PM - 6oz Chicken w/ Green Veggies, 1Tbsp Flax 305kCals 18.5g Fat 0g Carb 33g Pro

4pm - Tuna w/ 1Tbsp Mayo 250kCals 13.5g Fat 0g Carb 32g Pro unnecessary/unhealthy fat IMO

7pm - 2 Turkey Burgers 320kCals 18g Fat 0 Carb 38g Pro 18g fat and only 38g protein? tats 50%cals from fat dude.. need better protein source

8:30PM - Dymatize Elite Fusion 7 Protein Shake - 380kCals 12g Fat 22g Carb 46g pro sugar carbs or what?

2,477kCals 72g Fat 173g Carb 280g Pro


Could replace 7PM meal with 7oz Sliced Turkey 218kCals 3g Fat 0g Carb 45g Pro, I think that would be cleaner IMO and maybe add a god fat there (fish oil). With that change daily totals would be 2375kCals 57g Fat 173g Carb 287g Pro

I like that better on paper...thoughts? Keepign carbs around workouts when i'm expending energy. Rest oft he day will be idle unless I throw in another cardio session.

Supplements used:

AnimalPak
Fish Oil
L-Carnitine
ALA (before PPWO meal)
Water intake is around 1.5g ED

Weight was 244 yesterday..up 3 from when I started this thread. Meh! No biggie, if the above is solid that is the only thing going in my trap, no cheat meals on this 60 day run.

make sure the turkey in meal 7 isnt that processed cold cut crap.. ur diet needs a lot of work IMO.. sugar and bad fat throughout. whats ur bf%?? u need to know this..

[My_New_Life]

Always used Dextrose in the past, quick and worked well. No particular reason I can't run Oats there.

The mayo with the tuna is olive oil mayo..so the numbers above are from "normal" mayo.

Like i said for meal 7, dumping the 2 turkey burgers and going with some sliced smoked turkey there.

As far as last meal, that's just whats in the Dymatize protein..can switch to fat free cottage cheese. There are many sources of proteins, fats etc. I'm open to shifting around but please advise on your opinion on those and where you would place them.

I mean I could be having brown rice one day, then sweet potato the next, chicken one day, fish the next...i'm going to mix it up but like some consistency. I'm fat as ****, I don't know my BF%...through the goddamn roof. Hope that helps.

[My_New_Life]

Appreciate any insight from those actually willing to comment and suggest actual changes.