Diet Help - Looking to Cut BF%

I'm a 35-year-old male, standing 6 feet tall and weighing 203 pounds. I like my weight, but not my BF%. I've been working out and watching what I eat for almost three months. I know the results won't be instantaneous. I have seen positive changes in my arm size as well as arm and leg definition, but no changes in my stomach fat.

I know food is better than supplements. I do rely on protein shakes a lot; it's something I have to do due to my job. I can't get a regular shift in my line of work; sometimes I start at 4:00 AM, sometimes 6:15 AM, sometimes 10:00 AM. Some duties of my job keep me from being able to snack during the day (I don't have a desk job, in case you haven't figured that out). Sometimes all I can do is a protein shake and a pouch of tuna in between rotations.

BMR = 2002.8
TDEE = 3104.34
BF% = 25%-30% (estimated based on photos from previous BF% posts, I have never been taped or calipered)
BF% Goal = 15%

DIET PLAN:

WAKE UP:
46g Protein, 58g Carbs, 11g Total Fat
(1 MHP Up Your Mass protein shake)

BREAKFAST:
31g Protein, 81.5g Carbs, 3.6g Total Fat
(1 pint skim milk, 2 hard boiled egg whites, ½ cup oatmeal with 1 tbsp PB2 cocoa flavored powdered peanut butter, 1 banana, 20oz water)

MID-MORNING SNACK:
28g Protein, 0 Carbs, 14g Total Fat
(1 can tuna in olive oil, 20 oz water)

LUNCH:
32.8g Protein, 13.6g Carbs, 32.45g Total Fat
(Salad with 1 cup raw spinach, ¼ cup raw mushrooms, ¼ cup onions, ¼ cup banana peppers, ¼ cup olives, ¼ cup blue cheese, 1 tbsp real bacon bits, ½ cup chopped grilled chicken, 1 tbsp fresh cracked black pepper, 1.5oz Hidden Valley Balsamic Vinaigrette Dressing, and a 20oz water)

MID-AFTERNOON SNACK:
30g Protein, 9g Carbs, 4.5g Total Fat
(MHP Power Pak Pudding, 20oz water)

DINNER (with 8oz of named protein and 1 cup green beans). Chicken three times per week, salmon twice per week, steak and pork once per week:
Steak – 65g Protein, 11g Carbs, 8.5g Total Fat
Chicken – 55g Protein, 11 garbs, 5g Total Fat
Pork Shoulder Butt – 43g Protein, 11g Carbs, 40g Total Fat
Fresh Salmon – 53g Protein, 11g carbs, 18g Total Fat

PRE-WORKOUT:
20g Protein, 10g Carbs, 1g Total Fat
(Half of a serving of MuscleTech Anabolic Halo chocolate)

POST-WORKOUT:
40g Protein, 20g Carbs, 2g Total Fat
(MuscleTech Anabolic Halo chocolate)

BEFORE BED:
24g Protein, 5g Carbs, 1g Total Fat
(Dymatize Elite Casein shake)


WORKOUT PLAN:

Monday – Biceps and Back
Cardio – Bike Ride 20-30 mins
Chin Ups (assisted) – 3 sets/20 reps
EZ Bar Curl Narrow Grip – 3/12
EZ Bar Curl Wide Grip – 3/12
Hammer Curl - 3/12
Concentration Curl - 3/12
Dumbbell Row – 3/12
Overhand Barbell Row – 3/12
Lat Pulldowns – 3/12
Wide Pull Ups (assisted) – 3/20
Seated Row Machine - 3/12

Tuesday – Legs and Shoulders
Cardio – Bike Ride 20-30 mins
Smith Machine Calf Raises – 3/25
Leg Press – 3/15
Leg Extensions – 3/15
Leg Curls – 3/15
Dumbbell Lunges – 3/20
Dumbbell Deltoid Raises – 3/10
Arnold Dumbbell Press – 3/15
Barbell Shoulder Press – 3/10
Barbell Angle Raises – 3/10
Dumbbell Shrugs – 3/15

Wednesday – Off Day
No weights, 30-45 min cardio bike ride

Thursday – Triceps and Abs
Cardio – Bike Ride 20-30 mins
Rope Pull Down – 3/15
Bench Dips – 3/10
Tricep Kickbacks – 3/15
Tricep Extension Machine – 3/15
Skull Crushers – 3/10
Crunches – 3/35
Chair Leg Raises – 3/20
Vertical Leg Crunch – 3/35
Low Plank Obliques – 3/25
Bicycle Crunch – 3/25

Friday – Legs and Biceps
Cardio – Bike Ride 20-30 mins
Smith Machine Calf Raises – 3/25
Leg Press – 3/15
Leg Extensions – 3/15
Leg Curls – 3/15
Dumbbell Lunges – 3/20
Chin Ups (assisted) – 3 sets/20 reps
EZ Bar Curl Narrow Grip – 3/12
EZ Bar Curl Wide Grip – 3/12
Hammer Curl - 3/12
Concentration Curl - 3/12

Saturday – Shoulders and Abs
Cardio – Bike Ride 20-30 mins
Dumbbell Deltoid Raises – 3/10
Arnold Dumbbell Press – 3/15
Barbell Shoulder Press – 3/10
Barbell Angle Raises – 3/10
Dumbbell Shrugs – 3/15
Crunches – 3/35
Chair Leg Raises – 3/20
Vertical Leg Crunch – 3/35
Low Plank Obliques – 3/25
Bicycle Crunch – 3/25

Sunday - Off Day
No weights, 30-45 min cardio bike ride

I also do 200 crunches each night while watching tv shows/news. (4 sets of 50 crunches)

Please give me some idea what's going on with my plan. I eat healthy foods, so I can only assume that my protein/carbs/fat ratio is wrong, but I don't know for sure.

Can you calculate your totals in terms of cals and macros for all those meals please. I'd say you are overeating at a quick glance but let us know the totals and we will know for sure. You are, most certainly, eating too much protein.

Also, estimate your body fat from this

Attachment 139990

I'd list your workout in our lifting forum or else this thread will get mightily clogged.

No problem - I had an awesome Excel spreadsheet, but this site doesn't allow Excel uploads.

Breakfast - 31g Protein, 81.5g Carbs, 41g Sugar, 7.5g Fiber, 3.6g Fat, 386mg Sodium, 471.5 Calories, 33 Calories from Fat.

Lunch - 32.8g Protein, 13.6g Carbs, 5.55g Sugar, 3.4g Fiber, 32.45g Fat, 1343mg Sodium, 485.5 Calories, 301 Calories from Fat.

Dinner - some numbers will be a range between types of protein: 42.6g to 64.6g Protein, 10.7g Carbs, 2g Sugar, 4g Fiber, 5.3g to 40.3g Fat, 537 to 1273g Sodium, 323 to 651 Calories, 59 to 359 Calories from Fat.

And that was the photo I used to estimate my BF%. 25-30%.

Daily totals I meant, sorry.


Eg
Cals 2700
Pro 300
Carbs 2
Fats 80

Protein = 106.4g - 128.4g
Carbs = 105.8g
Fats = 41.35g - 76.35g
Cals = 1280 - 1608

Quote:

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Originally Posted by CHUDmac

Protein = 106.4g - 128.4g
Carbs = 105.8g
Fats = 41.35g - 76.35g
Cals = 1280 - 1608

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Totals? Your protein totals alone add up to over 300g. I'm not sure what you are adding up?

Your carbs total approx 210g

Fats 72.5-85g (I'm ignoring the ridiculous amounts in the pork shoulder)

Am I missing something? Do you think you are eating no more than 1600cals?

The calculations I have done total approx 2700cals

I'd suggest you start your plan at approx 2200cals and adjust where necessary from there.

220g pro
220g carbs
50g fat (that should see an end to that pork shoulder)

And you need to eat more veggies if you can

Quote:

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Originally Posted by CHUDmac

No problem - I had an awesome Excel spreadsheet, but this site doesn't allow Excel uploads.

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You can link to a Google Spreadsheet, it's what I do. Not sure anyone actually looks at it but it helps me to stay focused :-)

~T

Quote:

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Originally Posted by Back In Black

Totals? Your protein totals alone add up to over 300g. I'm not sure what you are adding up?

Your carbs total approx 210g

Fats 72.5-85g (I'm ignoring the ridiculous amounts in the pork shoulder)

Am I missing something? Do you think you are eating no more than 1600cals?

The calculations I have done total approx 2700cals

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I was just going off of the meals, not including the protein shakes. Calculation error on my part.
So aim for 220g protein, 220g carbs, and 50g fats with more veggies? I'll give that a shot. Thanks for your help and quick replies!

Quote:

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Originally Posted by CHUDmac

I was just going off of the meals, not including the protein shakes. Calculation error on my part.
So aim for 220g protein, 220g carbs, and 50g fats with more veggies? I'll give that a shot. Thanks for your help and quick replies!

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NP, feel free to post up a revised plan and I will take a look.

Okay, new plan:

Wake Up Meal:
13g Pro, 35g Carbs, 10.5g Fat, 290 Cals (oats and soy milk)

Breakfast:
30g Pro, 54.5g Carbs, 3.5g Fat, 366.5 Cals (2 hardboiled egg whites, 1/2 cup oatmeal with 1 tbsp PB2, pint of skim milk)

Lunch:
31g Pro, 4g Carbs, 12.2g Fat, 254.5 Cals (raw spinach salad with raw mushrooms, banana peppers, blue cheese, and chicken)

Pre-WO:
23g Pro, 29 Carbs, 5.5g Fat, 255 Cals (1/2 serving protein shake)

Post-WO:
46g Pro, 58 Carbs, 11g Fat, 510 Cals (1 serving protein shake)

Dinner:
54g Pro, 0 Carbs, 1g Fat, 240 Cals (8oz chicken with 1 cup green beans)

DAILY TOTALS:
197g Pro, 191 Carbs, 48g Fat, 1999 Calories

I know it's not the numbers you proposed, but it's hard to find items that give you some of this and none of that. I could always gnaw on a protein bar or some almonds throughout the day.

Quote:

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Originally Posted by CHUDmac

Okay, new plan:

Wake Up Meal:
13g Pro, 35g Carbs, 10.5g Fat, 290 Cals (oats and soy milk)

Breakfast:
30g Pro, 54.5g Carbs, 3.5g Fat, 366.5 Cals (2 hardboiled egg whites, 1/2 cup oatmeal with 1 tbsp PB2, pint of skim milk)

Lunch:
31g Pro, 4g Carbs, 12.2g Fat, 254.5 Cals (raw spinach salad with raw mushrooms, banana peppers, blue cheese, and chicken)

Pre-WO:
23g Pro, 29 Carbs, 5.5g Fat, 255 Cals (1/2 serving protein shake)

Post-WO:
46g Pro, 58 Carbs, 11g Fat, 510 Cals (1 serving protein shake)

Dinner:
54g Pro, 0 Carbs, 1g Fat, 240 Cals (8oz chicken with 1 cup green beans)

DAILY TOTALS:
197g Pro, 191 Carbs, 48g Fat, 1999 Calories

I know it's not the numbers you proposed, but it's hard to find items that give you some of this and none of that. I could always gnaw on a protein bar or some almonds throughout the day.

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Your fats don't add up to 48. But then, there'll be more than 1g fat in your last meal. How is there 11g of fat in your protein shake, that's an awful lot, I'd suggest you get a different one next time.

Adding carbs and protein is easy, even if you have to drop a little bit of fat from elsewhere (blue cheese, fish instead of chicken)

Quote:

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Originally Posted by Back In Black

Your fats don't add up to 48. But then, there'll be more than 1g fat in your last meal. How is there 11g of fat in your protein shake, that's an awful lot, I'd suggest you get a different one next time.

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MHP Up Your Mass mass builder shake. I normally don't drink mass builders, but my buddy gave me a jug free cause he didn't want it.

Quote:

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Originally Posted by CHUDmac

MHP Up Your Mass mass builder shake. I normally don't drink mass builders, but my buddy gave me a jug free cause he didn't want it.

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Ok, finish it and don't get another. Too much fat and too much in the way of sugars, no doubt. Next time just grab a WPC and add some powdered oats to make up got the carbs.