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  1. #1
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    Diet critique & help

    Well, it is time for me to start pulling my fatness down a bit. This is day one, looks pretty good to me. But, I need some reassurance.



    Meal 1, 8am - Shake(one cup of oats, a half of cup of Greek yogurt, a tiny bit of skim milk and 2+ scoops of egg protein) 620 cal, 65 carbs, 7 fat and 7 fibre

    Meal 2, 11am - Fish and green vegetables(mainly broccoli) 350 cal, 12 carbs, 15 fat, 40 protein and 6 grams of fibre

    Meal 3, 2pm - egg shake(2 scoops of egg protein, half of cup of Greek Yogurt and water) 300 cal, 15 carb, 3 fat, 50 protein and 2 fibre

    Meal 4, 3pm - 2 whole eggs, 140 cal, 0 carb, 14 fat, 14 protein, 0 fibre

    Meal 5, 6pm - shake(one cup of cottage cheese and one fat scoop of whey) 360 cal, 12 carbs, 12 fat, 50 protein and 0 fibre

    Meal 6, 8:30pm - Fish and green vegetables(mainly broccoli) 350 cal, 12 carbs, 15 fat, 40 protein and 6 grams of fibre

    Totals: Cal - 2130
    Carbs - 107
    Fat - 66
    Protein - 254
    Fibre - 21

    I have no idea how to break this into percentages. I never have before, I just follow the numbers.

    I am weighing in right at 243 pounds and 26% Bf

    Is this a good start? Or what should I shift? Main goal is of course to lose fat, but I would love to reatain as much LBM as possible. I just started light cardio(walking for 40 minutes) and I still lift 4x a week. No juice until my Bf% is way under 15. Also planning to hit a EC stack as soon as I see a plateau.

    As far as the egg powder goes, I have a ton of this shit but I will change to liquid egg whites soon. But, I really don't know if it makes a difference really.

    I am also downing a gallon plus of water per day.
    Last edited by < <Samson> >; 07-24-2012 at 09:34 PM.

  2. #2
    Back In Black's Avatar
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    Your cals would, ordinarily, be too low with your stats. But am I right in thinking you are just out of PCT? If so, you may just wanna run a clean maintenance for 8 weeks or so at about 2790-2800 cals.
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    I am on week 4 post PCT.

  4. #4
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    Dude, if your are just finished a cycle, maybe you should leave the diet thing for a bit. You will loose most of the muscle that you gained.

  5. #5
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    How much longer should I wait? I asked before and most people said 4-6 weeks after pct.

    If it is too early, I guess I can stay fat longer. But, how does the diet look?

  6. #6
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    Have you been counting cals/macro's over the last 4 weeks at all? If so, what figures are involved?

    As said above I'd be inclined to run a clean maintenance. Your bulk was dirty, right? Just clean eating should help you start to shift a little fat whilst maintaining your lbm.

    I'd be going with a 40/40/20 split based on 2900cals. That's approx 300g each of carbs and protein and 65g fat. Run that for 4 weeks and then start reducing the carbs in order to reduce your calories.
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    Quote Originally Posted by SteM View Post
    Have you been counting cals/macro's over the last 4 weeks at all? If so, what figures are involved?

    As said above I'd be inclined to run a clean maintenance. Your bulk was dirty, right? Just clean eating should help you start to shift a little fat whilst maintaining your lbm.

    I'd be going with a 40/40/20 split based on 2900cals. That's approx 300g each of carbs and protein and 65g fat. Run that for 4 weeks and then start reducing the carbs in order to reduce your calories.
    Nope, just been eating like a horse all the way from beginning of cycle up until the day before yesterday. That sounds pretty good, I'll keep the diet the same just kick it up a little bit.

  8. #8
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    Here is day 2. . . Cals are up a bit. Carbs are pretty low and so is the fat. Protein is damn near 300. What will this do? I like the low carbs, but will this impact shit negatively?


    8:30 AM Shake(cup of oats, 2 scoops of egg protein, 1 scoop of whey, half of cup of Greek Yogurt and a cup of 1% milk) 800cal 75carbs 9fat 75protein 9fibre

    11:00 AM PWO(I forgot WTF I put in it) 650cal 20carbs 4fat 75protein 4fibre

    Noon Humus 100cal 8carbs 3fat 2protein 1fibre

    3:00 PM 2 cans o' tuna and 2 tbsp of mayo 400cal 0carbs 22fat 52protein 0fibre

    6:00 PM Shrimp/fish/vegetables 400cal 12carbs 15fat 60protein 7fibre

    8:30 PM Half of cup of cottage cheese and a scoop of casein 200cal 6carbs 6fat 30protein 0fibre




    Totals of 2,550cal 123carbs 59fat 294pro 21fibre . . . . I still have no idea how to figure out the macros.
    Last edited by < <Samson> >; 07-25-2012 at 10:17 PM.

  9. #9
    Back In Black's Avatar
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    What happened to 300g carbs?

    Honestly, what you posted is pretty awful even if you insisted on cutting right now.
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    Quote Originally Posted by SteM View Post
    Honestly, what you posted is pretty awful even if you insisted on cutting right now.
    Umm, how?

  11. #11
    Back In Black's Avatar
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    The macro's add up to 2199 cals, that is too low for your lbm for a start.

    Will it affect you negatively this close to completion of PCT? Highly likely at 120g carbs.

    Hummous, is not a meal.

    TBH your macro's are all over the place during the day. It can be argued that nutrient timing is not as relevant as some think but, you are trying to move into a more structured plan rather than a 'see food diet'. I find it much easier portioning my fat and protein equally amongst meals, except no/limited far in post workout meal.

    If you insist on a low carb approach you should split them fairly equally between pre and post workout.

    How much sugar from dairy in your pre/post workout shakes?

    FYI, I have about 20lbs less lbm than you and I wouldn't drop below 150g carbs to cut.

    Your minimum daily cals to cut should be 2500. You should really work out your maintenance first as suggested in my first post.
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  12. #12
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    Quote Originally Posted by SteM View Post
    Will it affect you negatively this close to completion of PCT? Highly likely at 120g carbs.
    How does a low carb diet effect you directly? Even when the fat, protein and calories are fairly high.

    Quote Originally Posted by SteM View Post
    Hummous, is not a meal.
    I know, I just ate some and listed it.

    Quote Originally Posted by SteM View Post
    How much sugar from dairy in your pre/post workout shakes?
    10-20g's if I use Greek Yogurt

    I am feeling pretty damn good so far, seem to be more energetic than before. Dropped from 243.5Lbs. to 236.5Lbs. as of this A.M. Most likely water since my sodium intake is way down.

    Yesterday's totals are: Cals-2,600 Carbs-184 Fat-101 Pro-252 Fibre-30

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    Still keeping on with my mission of reducing my fatness. . . Down to 235Lbs. even as of this morning. It has to be all H2o, no noticeable size losses of fat or muscle.

    Yesterday's breakdown: 2,660 cal 163 carbs 71 fat 292 proteen 30 fibre

  14. #14
    Back In Black's Avatar
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    These are better overall cals, though your macro's for today add up to 2450ish. Your bodyfat will protect your lbm to a point, just be careful and aware of your true calorie intake.
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    Back In Black's Avatar
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    What cardio are you doing?
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  16. #16
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    Quote Originally Posted by SteM View Post
    What cardio are you doing?
    Walking fairly quick for 40 minutes on my off days from the gym.

    So what's up on the lower carbs? What does it actually do?

  17. #17
    Back In Black's Avatar
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    If you are carb sensitive then low carbs is likely the way to go. But you'd only know that by experimenting on yourself. If you low carb then would need a higher protein content to make up the calories.

    Carbs, however, are protein sparing. So, if you can handle eating more carbs then you can eat less protein. Less protein means less tax on your liver and kidneys and, of course, lean protein is more expensive than carbs!

    405 cuts on a 60/20/20 split. I cut on a 35/45/19. I maintain on pretty much 40/40/20.
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    Every time I hit a carb heavy(300g's of carbs per day) I gain weight. The thing is, these are crap carbs. So, my real issue is eating a ton of "clean carb" foods.

  19. #19
    Back In Black's Avatar
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    And when you eat 'bad' carbs is that normally with an increase in fat? I always try to avoid more than 12g fat with any carb meal.
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    Quote Originally Posted by SteM View Post
    And when you eat 'bad' carbs is that normally with an increase in fat? I always try to avoid more than 12g fat with any carb meal.
    Yup & I been thinking about that. Minimizing the carb intake with fat intake.

  21. #21
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    Down to 234Lbs. flat from 243.5. Shit I feel skinnier, lol


    No size difference at all, waist & bi's are the same size. Seems like it is just water so far. . . I am in week 5 post PCT now, so I am not trying to push any serious weight loss(But I sure wish I could).


    Eating very solid now, no garbage period. Haven't ate anything that is trash so far since I started this post at all. No soda, no junk of any sort at all.

  22. #22
    Razor is offline Banned
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    Quote Originally Posted by samson_420
    Down to 234Lbs. flat from 243.5. Shit I feel skinnier, lol

    No size difference at all, waist & bi's are the same size. Seems like it is just water so far. . . I am in week 5 post PCT now, so I am not trying to push any serious weight loss(But I sure wish I could).

    Eating very solid now, no garbage period. Haven't ate anything that is trash so far since I started this post at all. No soda, no junk of any sort at all.
    So you don't miss this I have to repost it for you
    Lol

    Diet critique &amp; help-image-1411556752.jpg

  23. #23
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    Quote Originally Posted by Razor View Post
    So you don't miss this I have to repost it for you
    Lol

    Click image for larger version. 

Name:	image-1411556752.jpg 
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    I hate you. . . lol

  24. #24
    Razor is offline Banned
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    Haha glad u like it

  25. #25
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    Down to 232.5Lbs. today. . . All measurements are the same and I am down 1% on Bf. Seems like I just started to hit fat and not water. . .

  26. #26
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    231.5 today. . . . Not bad, measurements on my bi's are the same, down 3/4" on my gut.


    Another 10-12 pounds and I will run the EC stack. Still trying not to lose my fatness too fast to retain LBM.


    It's always been hard for me to throttle my weight loss, when I start it just goes. But, LBM loss would really suck at this point.

  27. #27
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    Started to do fasted cardio on my days off from lifting. Just going for a 2+ mile walk. Down to 230Lbs. flat. . . . still seems like I am losing weight too quick. But, size and strength does not seem to be dropping. Well, at least my muscle size does not seem to be dropping. . . . Kinda nice not to have my thighs rub any more.

    Really looking forward to right around 200 pounds. Another 4-5 months all the fat should be gone and it will be time to run another cycle.


    Diet from yesterday:

    This is every 2 hours or so.

    2 eggs and a all wheat muffin - cal140 carb26 fat15 pro19 fibre8

    shake(2scoops of egg protein, one scoop of whey and almond) - cal350 carb10 fat5 pro60 fibre2

    PWO Shake(oats, 2 scoops of whey, one scoop of egg protein, strawberries, Greek yogurt & almond milk) - cal600 carb35 fat10 pro75 fibre8

    Chicken (220+grams) & vegetables - cal650 carb10 fat12 pro80 fibre8

    Ground beef & 1.5oz's of cheese - cal500 carb0 fat20 pro40 fibre0


    totals are cals2340 carb81 fat62 pro274 fibre26



    How do you do the macros off this? Either way, it seems solid. I feel good and I'm watching all of my measurements daily.


    I won't run a EC stack until I see a plateau if I can keep this up.
    Last edited by < <Samson> >; 08-05-2012 at 12:42 PM.

  28. #28
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    Still at it. . . Fasted cardio today. Weighed in this morning @ 229.5Lbs. Still dropping just fine.

  29. #29
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    seems like you getting the hang of this more structured plan and having results! Cheers

    BTW...I think Razor is a stinker too!

  30. #30
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    Quote Originally Posted by GirlyGymRat View Post
    seems like you getting the hang of this more structured plan and having results! Cheers
    Oh, I know it. . . but, being good is hard. But, it's all good - I want results!


    Another day of eating and hitting the gym.

    Right at 229 today. . . .

    Last nights feast


  31. #31
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    ^^^ food looks great but the lemon really impressed me!

  32. #32
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    Quote Originally Posted by GirlyGymRat View Post
    ^^^ food looks great but the lemon really impressed me!
    She's got jokes

    I don't eat the lemon. Just the tasteless less Cod needs flavor.

  33. #33
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    Round 2 of Cod night. . .lol



  34. #34
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    Another day of a fasted morning walk.

    Weighing in @ 228.5Lbs.


    My typical #'s now are 2,200+cal 60or so carb 60or so fat 270-300protein & at least 25g's of fibre.


    So far so good. . . . . . Got about 30-35Lbs. left to go.

  35. #35
    Live for the PUMP's Avatar
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    Quote Originally Posted by samson_420 View Post
    Round 2 of Cod night. . .lol


    I have those same countertops! Food looks great btw! Just bought some cod today.

  36. #36
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    I think I could live off cod, lol.

    Yup, they look just like granite and kinda feel like it too. The counter tops for my whole kitchen cost me 400 Bucks with delivery to my house.

  37. #37
    Live for the PUMP's Avatar
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    Ya Firmica gets the look of granite without the high cost. I paid 1100, but I have a big kitchen. Or got ripped off haha.

  38. #38
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    Feeling more beefy todaylol

  39. #39
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    Weighing in @ 227.5 today. Measurements are all damn close to the same as before, just my waist is down a tad. Plus now I am barely starting to see my abs, nice.

    I have not slipped on my diet even once so far. Everything is counted every day and the 420 is long gone

  40. #40
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    Weighing in right @ 228 today. But down 2% of Bf. . . . winning!


    So, I approximate another 32 Lbs. to go.

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