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  1. #41
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    fried rice and pork on a cutting diet LOL.. if u have trouble with ur progress id drop this .. (personally unless ur very particular about ur fat macro and the cut of meat u get and ur oil i wouldnt even eat it in the beginning)..

    it sounds good and i think its doable but ur gonna have to tread lightly. 118g carbs does not go very far..

    the rice i use has that in 1 cup (dry)

  2. #42
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    Quote Originally Posted by --->>405<<--- View Post
    fried rice and pork on a cutting diet LOL.. if u have trouble with ur progress id drop this .. (personally unless ur very particular about ur fat macro and the cut of meat u get and ur oil i wouldnt even eat it in the beginning)..

    it sounds good and i think its doable but ur gonna have to tread lightly. 118g carbs does not go very far..

    the rice i use has that in 1 cup (dry)

    Ok Ill prepare the rice in a rice cooker and cook the meats seperately. I'll use the leanest cut of beef I can get instead of pork then.


    Also, in reference to what I've bolded above. They say you're supposed to have double the carbs of your protein PWO. Well I have about 54g of protein PWO which would be 108 grams of carbs. How should I adjust this because I obviously needs carbs pre workout and morning as well.
    Last edited by billgates; 09-17-2012 at 05:46 PM.

  3. #43
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    Quote Originally Posted by billgates View Post
    Ok Ill prepare the rice in a rice cooker and cook the meats seperately. I'll use the leanest cut of beef I can get instead of pork then.


    Also, in reference to what I've bolded above. They say you're supposed to have double the carbs of your protein PWO. Well I have about 54g of protein PWO which would be 108 grams of carbs. How should I adjust this because I obviously needs carbs pre workout and morning as well.
    personally id have 40g meal 1, 40g pre workout, 40g post workout

    ur cutting and low carb so u gotta get it in where u can fit it in

    another option would be a heavy protein breakfast (something like 1whole egg, 5 whites, 6-8oz lean ground beef) then 60g pre workout and 60g post workout..

    IMO carbs pre and post work out are more important than meal 1 carbs..

  4. #44
    billgates is offline Junior Member
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    I should post a picture of my fat and disgusting body as my avatar as embarrassment until I get my body fat down. I should have to stare at that everyday until it's fixed.

  5. #45
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    do it bill..

  6. #46
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    Fat picture uploaded.


    About the "fried rice". I used 3 cups of dry brown rice which made about 5 cooked. I added the 5 cups of rice to a huge wok on medium heat. I then started cracking eggs into the mixture and just letting them cook in the rice. I added 5 eggs, but next time I may add more. Next I added pork tenderloin. I chose the pork with the least amount of visible fat and then trimmed the hell out of it when I got it home. I then added no sodium frozen peas to the mixture with some fresh red oinion, green onion, and garlic. Added a bit of low sodium soy sauce and cooked the shit out of everything until it was nice and brown. I added NO oil to this mixture.

    It tastes amazing. I'll try this as my pre workout to see how it goes. The goal is to only consume 1 cup of rice with the rest being protein.

    Updating macros soon.

  7. #47
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    ^^ sounds good and prob will be fine. soy sauce would be a good contribution as well! i may try this. good work bill!

    what did we have ur bf% at BTW?

  8. #48
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    Quote Originally Posted by --->>405<<--- View Post
    ^^ sounds good and prob will be fine. soy sauce would be a good contribution as well! i may try this. good work bill!

    what did we have ur bf% at BTW?
    There is low sodium soy sauce in there. The totally inaccurate handheld says 17% body fat.


    ALMOST done reworking the diet, just adding some finishing touches now. One thing I'm curious about. I will be eliminating my PWO cardio in favor of the AM fasted. I was doing 30 min PWO but will now be doing 45 min AM. How will this affect my daily calorie totals?

  9. #49
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    Quote Originally Posted by billgates View Post
    There is low sodium soy sauce in there. The totally inaccurate handheld says 17% body fat.


    ALMOST done reworking the diet, just adding some finishing touches now. One thing I'm curious about. I will be eliminating my PWO cardio in favor of the AM fasted. I was doing 30 min PWO but will now be doing 45 min AM. How will this affect my daily calorie totals?
    i see ur back on the calorie thing again bill

    the cardio will NOT affect ur cals but ur inaccurate bf% might. i suggest u get it chekd professionally. IMO judging by ur pic ur not 17% and prob closer to 20-22%.

  10. #50
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    Quote Originally Posted by --->>405<<--- View Post
    i see ur back on the calorie thing again bill

    the cardio will NOT affect ur cals but ur inaccurate bf% might. i suggest u get it chekd professionally. IMO judging by ur pic ur not 17% and prob closer to 20-22%.

    Haha sorry.


    Ok so the inaccuracy of that thing is +/-3% so lets just call it 20% until I get it checked professionally.


    I am having trouble getting the carbs down. When I lower the serving of oatmeal then my cals go too low. Should I not be counting things such as broccli towards my daily total of carbs? Posting what I have now so you can tweak it.

  11. #51
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    Revised. Missing cals, protein and fat. Too much carbs.




    TDEE

    2875 TDEE (LBMx15)
    -500 calorie deficit
    2375 Total calories allowed each day


    60/20/20 split

    356g - Protein
    118 - Carbs
    52 - Fat





    DIET (cals/fat/carbs/protein)



    Breakfast

    225/4/40/7 - Oats - 3/4 cup dry
    210/4/6/52 - Whey powder - 2 scoops
    10/1/0/0 - EFA's - 1 capsule

    445/9/46/59 - Breakfast totals



    Morning snack

    150/1/0/42 - Tuna light - 1 can
    180/5/8/26 - Cottage cheese 2% - 1 cup

    330/6/8/68 - Morning snack totals



    Lunch

    110/2/0/23 - Chicken breast - 4oz
    31/0/6/3 - broccli - 1 cup
    160/3/5/30 - Protein drink - 1 container
    10/1/0/0 - EFA's - 1 capsule

    311/6/11/56 - lunch totals



    Pre workout/dinner

    154/6/0/23 - Pork tenderloin - 4oz
    77/5/0/6 - Egg - 1
    215/1/44/5 - Brown rice - 1 cup

    446/12/44/34 - Pre workout totals



    Post workout

    225/4/40/7 - Oats - 3/4 cup dry
    210/4/6/52 - Whey powder - 2 scoops

    435/8/46/59 - Post workout totals



    Before bed snack


    180/5/8/26 - Cottage cheese 2% - 1 cup

    180/5/8/26 - Before bed snack totals




    2147/46/163/302 - Daily total

    TDEE target: 2375 Consumed: 2147

  12. #52
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    230 x .8 = 184lbs LBM

    184 x 15 = 2760cals

    u could drop 100cals. i have 180lbs LBM and would cut around 2200 if that tells u anything. if u dont wanna drop the 100cals no biggie but if in the future ur progress slows u will have this tweak (plus others) u can make.

    drop ur meal1 oats. this will put u to 113g carbs. add 8oz chikn somewhere which should work out ur protein..

  13. #53
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    also i assume ur rice is measured cooked?? not what id do..

  14. #54
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    Quote Originally Posted by --->>405<<--- View Post
    also i assume ur rice is measured cooked?? not what id do..
    Damn, my mistake. I though the oats were to be measureed dry and the rice cooked. Will fix.

  15. #55
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    everything should be weighed raw/dry.

  16. #56
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    Reworked.

    No oats in breakfast. Measuring the rice dry actually made things worse for me carb wise. Protein was looking kind of skimpy so I just doubled the servings of meat, which is great because there are 0 carbs added.




    TDEE

    2875 TDEE (LBMx15)
    -500 calorie deficit
    2275 Total calories allowed each day (adjusted by 100 cals for inaccurate BF%)


    60/20/20 split

    341g - Protein
    113 - Carbs
    50 - Fat





    DIET (cals/fat/carbs/protein)



    Breakfast


    210/4/6/52 - Whey powder - 2 scoops
    10/1/0/0 - EFA's - 1 capsule

    220/5/6/52 - Breakfast totals



    Morning snack

    150/1/0/42 - Tuna light - 1 can
    180/5/8/26 - Cottage cheese 2% - 1 cup

    330/6/8/68 - Morning snack totals



    Lunch

    110/2/0/23 - Chicken breast - 4oz
    31/0/6/3 - broccli - 1 cup
    160/3/5/30 - Protein drink - 1 container
    10/1/0/0 - EFA's - 1 capsule

    311/6/11/56 - lunch totals



    Pre workout/dinner

    308/12/0/46 - Pork tenderloin - 8oz
    154/10/0/12 - Egg - 2
    341/2/70/8 - Brown rice - 1/2 cup (measured dry)

    803/24/70/66 - Pre workout totals



    Post workout

    225/4/40/7 - Oats - 3/4 cup dry
    210/4/6/52 - Whey powder - 2 scoops

    435/8/46/59 - Post workout totals



    Before bed snack


    180/5/8/26 - Cottage cheese 2% - 1 cup

    180/5/8/26 - Before bed snack totals




    2279/53/149/321 - Daily total

    TDEE target: 2275 Consumed: 2279
    Last edited by billgates; 09-18-2012 at 03:30 PM.

  17. #57
    billgates is offline Junior Member
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    Hey 405 what do you think of my new diet?


    I just spent 4 hours reading 50% of your accountability log. Its really cool to see how far you've come. I am going on a cruise next month so that part was awesome to read. I'm learning a lot by reading these other guys stories and the advice they get from other members.

    Last time I came here I listened and applied the principles but they didn't stick as I stopped visiting the site and let distractions take over my life. I have been on this site everyday without missing a beat as of last week. I will not be missing my AM cardio like I used to as well.

    One question. I see you posting to others congratulating them about not drinking beer and I can see why that would be horrible for any diet. I was wondering about vodka though. Vodka only has like 68 calories a shot and no carbs. What do you think about this?

  18. #58
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    ^^ i think alcohol is bad for u for many reasons. i think it may have been what caused me to go low test. of course like everything i do i took it to the extreme. i believe there is a correlation between alcohol and suppressing natty test and poss elevating E2. dont quote me on this but i think i read that somewhere. i have no cause to research it cuz i quit drinking 4 yrs ago., u may want to, however..

    on the other hand being a guy and liking to drink assuming u dont have the same kinds of probs with it i did i say have ur fun but try to limit it best as u can. while cutting i would make the cut ur priority and treat a night of drinking like a cheat except maybe moreso than a standard cheat and limit it to very seldom. this cut will only be a few months and then when u get to bulking and/or maintenance u will have more freedom.

    first things first IMO> and rite now for u first thing is losing fat not getting drunk!

  19. #59
    billgates is offline Junior Member
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    Are you Ok with the above plan and macros? Will 45 min am fasted be enough? Or does your crazy ass suggest an additional 30 post workout?

  20. #60
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    roll with it and lets see how u do. it looks like ur carbs add up to 143g (not counting broccoli) which is more than 20% but we can adjust it when/if ur progress slows.

    FYI when i was eatn low carb i had 1/4cup oats twice per day and 4 oz sweet potato and thats it! (except 234g lowfat cottage cheese) but like i said we can adjust later.

  21. #61
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    I can Axe that PWO oat serving down to 1/4 cup no problem. What do you think about the Cardio as stated abov ?


    Quote Originally Posted by --->>405<<--- View Post
    roll with it and lets see how u do. it looks like ur carbs add up to 143g (not counting broccoli) which is more than 20% but we can adjust it when/if ur progress slows.

    FYI when i was eatn low carb i had 1/4cup oats twice per day and 4 oz sweet potato and thats it! (except 234g lowfat cottage cheese) but like i said we can adjust later.

  22. #62
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    Will be posting and uploading pictures each day at lunch. This will help force me not to have cheat meals if I show what I'm eating. Ill also notate my weight routine for that evening and post a picture of the amount of minutes I did of cardio in the AM.



    Adjusted macros:

    TDEE

    2875 TDEE (LBMx15)
    -500 calorie deficit
    2275 Total calories allowed each day (adjusted by 100 cals for inaccurate BF%)


    60/20/20 split

    341g - Protein
    113 - Carbs
    50 - Fat





    DIET (cals/fat/carbs/protein)



    Breakfast


    210/4/6/52 - Whey powder - 2 scoops
    10/1/0/0 - EFA's - 1 capsule

    220/5/6/52 - Breakfast totals



    Morning snack

    150/1/0/42 - Tuna light - 1 can
    180/5/8/26 - Cottage cheese 2% - 1 cup

    330/6/8/68 - Morning snack totals



    Lunch

    110/2/0/23 - Chicken breast - 4oz
    31/0/6/3 - broccli - 1 cup
    160/3/5/30 - Protein drink - 1 container
    10/1/0/0 - EFA's - 1 capsule

    311/6/11/56 - lunch totals



    Pre workout/dinner

    308/12/0/46 - Pork tenderloin - 8oz
    154/10/0/12 - Egg - 2
    341/2/70/8 - Brown rice - 1/2 cup (measured dry)

    803/24/70/66 - Pre workout totals



    Post workout

    75/1/13/2 - Oats - 3/4 cup dry
    225/4/40/7 - Oats - 3/4 cup dry
    210/4/6/52 - Whey powder - 2 scoops

    285/5/19/54 - Post workout totals



    Before bed snack


    180/5/8/26 - Cottage cheese 2% - 1 cup

    180/5/8/26 - Before bed snack totals




    2129/50/122/316 - Daily total

    TDEE target: 2275 Consumed: 2129

  23. #63
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  24. #64
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    Well im annoyed. Tried to upload some pictures through both the regular and basic uploader with my phone. Gave an error. Emailed them to myself and tried from a computer. Same thing. Tried embedding the image and it doesn't show up. I have no more time to allot to this for the day.

    I can say this however. I did 45 min this AM. Have hit my diet perfectly so far this week. Tonight I'll be working chest. Talk to you tomorrow!

  25. #65
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    What a wonderful day this has been! Got 10 steps out of my truck on my way into the gym this morning and dropped my phone. Shattered the screen completely. The thing looks like it fell out of the 10th floor of a business building. Oh well. Got my 45 minutes of cardio done.

    Hitting my diet spot on and plan to do so over the weekend for the first time. Haha I used to eat like crap before and didn't follow the diet through the weekend. Pizza and sandwiches and what not. Oh well, gotta let all that go. Tasting those things is not worth looking soft and pathetic. I am so disgusted with my BF that I can't even stand to look at myself in the mirror. Its a good thing I changed my avatar because ever day when I log into this site I get to see what I hate and it motivates me.



    PS, I will respond here everyday regardless if anyone else responds haha I'll make this my own personal, but public, log of fat loss. Thanks again for pointing me back in the right direction!

  26. #66
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    dont feel bad bill i used to be the same way dude! give it a few months man and u will be looking better than u ever have before!

  27. #67
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    Quote Originally Posted by --->>405<<--- View Post
    dont feel bad bill i used to be the same way dude! give it a few months man and u will be looking better than u ever have before!
    I'm going to try and not cheat for 90 days except for a carb refeed every 14 days. I am going to shoot for 6 days a week of cardio as well. If I can do it for 90 days it would be my greastest life accomplishment.

    Well... 4 days down, 86 more to go! Haha

  28. #68
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    cheat every 30 days.. 90 is too long.. just make it one meal and be fairly conservative with ur portions..,

  29. #69
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    Quote Originally Posted by --->>405<<--- View Post
    cheat every 30 days.. 90 is too long.. just make it one meal and be fairly conservative with ur portions..,
    You're right, I forgot about the cheat meal. Luckily my cheat meal falls on my cruise next month so I'll at least be able to enjoy a single meal while I'm on it. I'll be doing cardio and weights while on the boat. The couple that is going with me happen to be my gym buddies as well, so it won't be a problem making the workouts. Plus, we all now it will be boring as hell sometimes while the boat is at sea.

  30. #70
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    ur going on a cruise next month!?

    i suggest being conscientious about ur food choices but by no means should u only allow urself 1 cheat on that boat have u lost ur mind!!?? LOL

    i went on a cruise in april and loved it! first one. western caribbean (royal caribbean). gained about 10lbs. lost it back fairly quikly.

    enjoy the cruise. u have 8months (or so) til spring ..

  31. #71
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    Quote Originally Posted by --->>405<<--- View Post
    ur going on a cruise next month!?

    i suggest being conscientious about ur food choices but by no means should u only allow urself 1 cheat on that boat have u lost ur mind!!?? LOL

    i went on a cruise in april and loved it! first one. western caribbean (royal caribbean). gained about 10lbs. lost it back fairly quikly.

    enjoy the cruise. u have 8months (or so) til spring ..
    LOL

    Going to the Caribbean as well but with Carnival. Its 6 days. Only bought the packages last month. Well I'll still get in my cardio and weights, I'll just try to pick meals that are similar to how my diet is constructed. I was planning on bringing protein powder Haha!

  32. #72
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    Quote Originally Posted by billgates View Post
    LOL

    Going to the Caribbean as well but with Carnival. Its 6 days. Only bought the packages last month. Well I'll still get in my cardio and weights, I'll just try to pick meals that are similar to how my diet is constructed. I was planning on bringing protein powder Haha!
    good luck with that dude LOL.. on second thought they will be similar in the fact that they will consist of food and protein carbs and fats LOL...

  33. #73
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    Hahaha I thought it was open buffet style. Im sure I can build some bad ass salads that are within reason. I am not going to over eat thats for sure. I'm sure I will be posting my meals on the boat. In between walking around with my hawaiian shirt on sipping vodka on the rocks LOL I'll do my best to keep that to a minumum as well.

  34. #74
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    Posting FROM the elliptical on a Saturday! Muahahahha

  35. #75
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    breakfast and lunch are buffet style and theres usually a buffet open all day long. dinner, however, on the ship i went on was semi formal every nite at a minimum and formal 2 nites (7nite cruise). it was served as courses. typically 4-5 courses. they did have a healthy option but i never opted for healthy. the bread with butter and salt i prob ate 10-15 rolls per day LOL everyday. and 2or 3 desserts at dinner.

  36. #76
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    Quote Originally Posted by --->>405<<--- View Post
    breakfast and lunch are buffet style and theres usually a buffet open all day long. dinner, however, on the ship i went on was semi formal every nite at a minimum and formal 2 nites (7nite cruise). it was served as courses. typically 4-5 courses. they did have a healthy option but i never opted for healthy. the bread with butter and salt i prob ate 10-15 rolls per day LOL everyday. and 2or 3 desserts at dinner.

    Holy hell man! Well at that point in your training you deserved it. I don't. If I had been prepared for this cruise like I should have been maybe I would have eaten whatever I want. I however have to be semi conservative.

    84 days left of my 90 day journey.

  37. #77
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    I'm so dedicated to this I'm posting from a phone with a totally busted screen and its mildy cutting my fingers with each press HAHA

    Happy Saturday to anyone who read this...

  38. #78
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    Did well this weekend. Hit my cardio on saturday and took sunday off. Had to replace a few meals here and there, but I did it with equal-ish macro replacements. Such as replacing my morning snack with an egg and veggie omlet. Wen't to a bbq out of town and had to make some choices there too. Had chicken until it was gone and then two hot dogs on a plate covered in onions. Hot dogs are terrible but I got some protein out of them I did have a couple bites of bread with spinach dip so those were my carbs for the day. Overall not horrible. There were other things I ate as well and got my full protein from my regular sources such as whey and cottage cheese.

    Hit my cardo this morning and my entire diet for the day. Planned and cooked every meal yesterday. Everything measured exact. Should be an easy week.

  39. #79
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    stick to it bill..

    sometimes cheats are unavoidable (ish) depending on ur commitment. make no mistake: spinach dip and hot dogs are a cheat. what happened to 30days?

    tighten up man!

  40. #80
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    Quote Originally Posted by --->>405<<--- View Post
    stick to it bill..

    sometimes cheats are unavoidable (ish) depending on ur commitment. make no mistake: spinach dip and hot dogs are a cheat. what happened to 30days?

    tighten up man!
    It was at a bbq out of town. It was either that or starve. Next time if put in this situation should I bring a little cooler with my own food in it and go outside to eat. What do you suggest?

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