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I'm male 23years 6ft 220lbs I'm following this diet to reduce body fat rigt. Now I'm at 23% approx wi th some loose skin please give me some advice on following......
Meal 1 carbs
Workout
Meal 2 egg whites (protein)
Meal 3 egg whites (protein)+salad
Meal 4 chicken breasts 250gm
Meal 5 egg whites (protein)
Meal 6 egg whites (protein)
Meal 7 salad
Meal 8 egg whites
I started this few weeks ago but there is very little bf reduction what and how should I change my diet to reduce bf to 10%
Did you count you TDEE? Macros?
Egg whites liquid/real/powder??
In a word, AWFUL. How did you devise that?
Please read the cutting 101 sticky and try again. We will help you as long as you are willing to help yourself.
What's your cardio regime?
And please tell me you have stopped your cycle?
You could end up egg bound with that much eggs I rekon
Have you considered adding egg whites? ;)Quote:
Originally Posted by nilesh2354
Check this link bro..
Dieting 101: Cutting
http://forums.steroid.com/showthread...g#.ULOnV2fX_ft
10, 20 30 egg whites? You gotta be a little more specific. Tea spoon of egg whites perhaps.
Like stem said, eating like that wont do jack sh*t, im not trying to be rude, but you should educate yourself on eating properly before following something like that. Did someone tell you to follow that plan ?
10 egg white in each meal.....one senior told me to follow that. Can anybod tell me how to plan diet.Quote:
Originally Posted by cj111
30 min of cardio 3 times a wk.Quote:
Originally Posted by Back In Black
No currently I'm running my cycle ....
Egg white liquid...Quote:
Originally Posted by Gaspaco
Tdee is 4091
How should I calculate macros. Shall I put above cal value in macro calculator or 500 less or 500 more?
There r many diet options like baseline diet low carb high carb etc. Which to choose?
[QUOTE=MickeyKnox;6403818]Have you considered adding egg whites? ;)
Thnx bro.....actually there is no one knoladgeable person in my gym so people made me confuse with different diets. From these forums and with the help of you guys im hoping that things will become much better;Quote:
Check this link bro..
Your TDEE is 2500. You've been given a link for a sticky, please use it and learn how to diet ASAP if you are going to continue with your badly timed cycle at 23%!!!!
How did u calculated.tdee?Quote:
Originally Posted by Back In Black
With online tdee calc. I got 4091.
you followed sticky formula for that?
LBM x 15 is much more accurate.
You may need closer to 4000 cals if you want to maintain that bodyfat of yours.
Ok then I should go for 2000 cal for cutting and3000 cal for gain right?Quote:
Originally Posted by Back In Black
2000 cals for cutting yes. I wouldn't remotely consider bulking with your stats.Quote:
Originally Posted by nilesh2354
Did you stop your cycle?
i think i poop more calories than that......def add more egg whites.........JK
who ever is feeding you your advice please drop them as a source of info...
Listen Back n Black!
Your gas must be horrible!
Yeah.....I'm thinking...but that testicular pain has gone completly now....:)....Quote:
Originally Posted by Back In Black
But adding all advices I'm thinking of stopping cycle till my bf reduces to 15-20%.
I'll go for 2000 cal diet workiing on it. Will post it wthin some hrs.....
Quote:
Originally Posted by AaronJM1984
LMFAO lol would rep u if there was repping system :p
lolQuote:
Originally Posted by MickeyKnox
yes egg whites are a good lean protein source (with no fat/carbs), but your body needs fat too... + you will soon get very sick of eating egg whites 5+ times a day, try coming up with a more balanced diet, including a red meat source (eg. beef), chicken, fish, whole eggs are good too (and yes egg whites too lol) and lots of veggies.
i don't mean mcdonalds kinda fat, i mean like omega fats, which you get from fish, and avocados are a good source of fat too :)
So here is my planned diet for cutting
Concidering Tdee 2500
For cutting
Cal 2000 carb 125 protein 200 fat 77 (selected high protein low card diet from online macro calc.)
Meal 1
Wheat bread 4 slices
Cal264 c48 p12 f4
Workout
Meal 2
Whey 3scoop+cheese cube 1
Cal434 c8.5 p75 f11
Meal 3
2 wheat bread+2cheese cubes
Cal340 c26 p20 f18
Meal 4
Chicken breasts 200 gm+1 apple
Cal346 c19 p62 f8
Meal 5
Egg whites 10+banana 1+cheese cube 2
Cal483 c30 p55 f16
Meal 6
Egg whites 10+1 cheese cube
Cal 274 c1 p47 f8
Total
Cal 2141
Carb 132
Protein 271
Fat 65
Included other supplementsl like glutamin amino acids etc.
Cheat day sunday
Weekly off Sunday
Cardio 3 days a wk 30 min.
So, how about you now go an read the cutting 101 sticky as directed earlier. I dislike your choice of foods and your macro split.
Cheat day? No. Cheat meal? Yes
But my friend that wont benefit you. I do understand maintaining proper diet is not easy but we have to somehow maintain it. If we are really determined to get desired results on our body.
Hoping that you will also agree with me.
After reading cutting thread here is some modification
I've choosen some foods which are easily available hereTdee 2500
Goal cutting
Cal 2000
Carbs 150
Protein 250
Fat 45
Reffering sticky for cutting
It has basic diet with 3 meals of protein carb n fat and other three of protein and fat only with 40/40/20 split (p c f)
As my workout is in morning ihv modified tat basic diet plan a little
Meal 1 pre workout
8egg whites+oats 1 cup+½tssppoon olive oil
39p 54ç 9f 555cal
Workout
Meal 2 post
Whey 2scoop b.rice 1cup ½tspoon olive oil
44p 50c 10.5f 557cal
Meal 3
ae as meal 2
Meal 4
9egg whites+½ scoop olive oil
36p 0c 6.5f 272cal
Meal 5 and meal 6 same as meal 4
This completes 3 meals with p c f and 3 meals with p f only as given.
But in above case cal are going beyond 2000 ihv tried every food to match req
Alos excluded chicken nd fish bcause of high cal values.
Suggestionz please......:)
Can also add casein in meal 6 insted of eggs
Eat some chicken beef and fish man! Sub out your egg whites, if you go too high in fat drop some of the olive oil.
And why are you having 2 whey shakes after each other?
And add some veggies!!!!
Your macro split is perfect though.
[QUOTE=bryanf101;6406988]But my friend that wont benefit you. I do understand maintaining proper diet is not easy but we have to somehow maintain it. If we are really determined to get desired results on our body.
Hoping that you will also agree with me.[/QUOTE
Agree
trying at my best to plan a diet ...:)
This will take some time ...to understand each n every thing
If:I add chicken n fish etc cal. Are going beyond 2500 even after cuuting olive oil....let me check it again....:)Quote:
Originally Posted by Back In Black
How? Most white fish has almost no fat. 180g skinless chicken breast has approx 38g pro and 4.5g fat. Ground beef 96/4 has approx 44g pro and 8g fat per 200g.
Working on it !!!!Quote:
Originally Posted by Back In Black
Will upload it within hrs....:D...
Shall I completly remove eggs?
You should, IMO, vary your protein and carb sources to obtain the full array of amino's and phyto nutrients. my daily protein staples are - cottage cheese, whey, eggs, chicken, tuna and extra lean beef whether bulking or cutting.Quote:
Originally Posted by nilesh2354
Meal1
½cup oats king fish 100gm 4egg whites
P41.5 c27 f4.3 cal352
Meal 2
Whey 2 scoop rice ½ cup ½ teaspon olive oil
P46.5 c28 f9.5 cal389
Meal 3
100 chicken breast roasted salad (cabbage tomato carrot 100gm each) 2 egg whites
P39 c19 f3 cal265
Meal 4
½ tspoon olive oil ½ cup rice king 100 gm 2egg whites
P36 c23 f10.5 cal337
Meal 5
½ cup oats whey 2.scoop ½ olive oil
P47.5 c32 f9.8 cal430
Meal 6
Salad (same as above) 100gm chicken breast roasted 2 egg whites
P39 c19 f3 cal265
Total p250 c148 f40.1 cal2038
Included eggs to fillup small rotein req.
King fish is easily available here nd cheap
????????????
Go with it, see how you get on. I'd but some omega 3 fish oils and sub them for some of the EVOO. Other than that make sure you are counting the carbs from your tomatoes an carrots but not your cabbage or salad.
I hv included those carbs from tomato carrot in counting :DQuote:
Originally Posted by Back In Black
Supplements
Glutamin whey bcaa eaa fish oil gels
So hw much time I follow it?
M planing alternt day cardio for 30 min Post workout
1 day 1 muscle.....
Follow it until you stall or reach your goal. It shouldn't need much tweaking.
Include your fish oils in your macro's.
Quote:
Originally Posted by Back In Black
thanx bro...for your guidence ...solved my many problems...:)Quote:
Originally Posted by Back In Black
We aim to please:)