Diet Help, dropping body fat

**kooshna^** · 04-09-2014, 08:20 AM

I'm looking get my diet on point and drop body fat and some weight.

Age:26
Height: 6'
Weight: 275
BF%: 29%

Cardio in the morning, on an empty stomach, 5 days a week.

Lifting in the afternoon 6 days a week.

Normal Day:

4:15-4:30 - Wake up

5:30-6 - Protein Shake (3scoops), Greek yogurt w/ natural PB, 2 Bananas
{ 92g protein, 85g Carbs, 12.5g Fats}

8:30-9 - 2 Chicken Breast, 1oz Almonds, 2 plain rice cakes.
{ 100g protein, 28g carbs, 18g Fats}

12:30-1 - 2 Tuna packets (in water), Greek Yogurt, 2 Rice Cakes w/ Natural PB, protein bar.
{ 111g protein, 61g carbs, 23g Fats}

3:30 - Workout (1-1.5hr)

5:30-6 - 2 Chicken Breasts, 2 Cups of broccoli, 1 TBS Olive oil
{ 104g Protein, 14g Carbs, 16g Fats}

9-9:30 - Caesin Protein Shake (4scoops)
{ 100g Protein, 8g Carbs, 4g Fats}

Macro Total: 507g protein, 196g Carbs, 73.5g Fats

I have been running this schedule/diet for a couple days now.

Any advice would be great, thanks!

**tarmyg** · 04-09-2014, 09:02 AM

507g of Protein? That is quite the LBM you would need for that amount. ~234g is what you would need.

~T

**RaginCajun** · 04-09-2014, 09:21 AM

i agree with the above, nobody but maybe a tiger needs that much protein!

and why lift weights 6 days a week? what does your workout routine look like?

food choices look good, but 2 chicken breasts does not equal 100g of protein, maybe 50g

**kooshna^** · 04-09-2014, 10:53 AM

Okay drop the protein down to 234g? Should I leave the carbs and fats the same or change them to?

I messed up with the protein grams for the chicken breast, saw the number wrong and just never caught it, hahah, thanks for pointing that out.

As far as workout, I'm doing Monday- chest/back, Tuesday- arms, Wednesday Legs, Thursday- chest/back, Friday- arms, Saturday legs. It's a moderate intensity workout I'm doing, some days I go harder than others. Should I be cutting this back some?

**RaginCajun** · 04-09-2014, 12:08 PM

Originally Posted by kooshna^

Okay drop the protein down to 234g? Should I leave the carbs and fats the same or change them to?

I messed up with the protein grams for the chicken breast, saw the number wrong and just never caught it, hahah, thanks for pointing that out.

As far as workout, I'm doing Monday- chest/back, Tuesday- arms, Wednesday Legs, Thursday- chest/back, Friday- arms, Saturday legs. It's a moderate intensity workout I'm doing, some days I go harder than others. Should I be cutting this back some?

yes, keep carbs and fat as is and see where that takes you and reassess in two weeks.

do you feel as if your body feels rundown? not that working out 6 days is a bad thing, but your body does need some rest in order to heal up.

**kooshna^** · 04-09-2014, 12:23 PM

Originally Posted by 00ragincajun00

yes, keep carbs and fat as is and see where that takes you and reassess in two weeks.

do you feel as if your body feels rundown? not that working out 6 days is a bad thing, but your body does need some rest in order to heal up.

Alright. Will do.

I don't feel run down as of yet. Just a little sore due to the increase in lifting. My thought was to jump in head first, hit diet and weights hard to jump start everything.

**RaginCajun** · 04-09-2014, 12:54 PM

Originally Posted by kooshna^

Alright. Will do. I don't feel run down as of yet. Just a little sore due to the increase in lifting. My thought was to jump in head first, hit diet and weights hard to jump start everything.

Diet is the most important thing in this.

I think you need a rest day the weights but if you don't feel that you need it, don't rest.

We are all here for support and advice!

Consistency is the real magic in all of this!!!

**kooshna^** · 04-09-2014, 02:42 PM

Yep!

Thanks for the help!

**hellomycognomen** · 04-09-2014, 09:43 PM

Did you come up with that macro break down based on your TDEE?

In order to drop fat you need to be in caloric restriction of 3-500cal/day.

Slow restriction is best.

Keep proteins at 1-1.5g/lb lbm and reduce calories from fats and carbs.

In your case I would reduce calories by 5-800/day.

**Docd187123** · 04-09-2014, 09:49 PM

Your original I take is right around your TDEE that I'm guesstimating. Drop protein to around 225-240 as mentioned and that right there is around an 800cal drop. Being that you're such high BF you can use a more drastic approach and cut more calories sooner or the more traditional way.

AD · 04-10-2014, 01:51 AM

before you make any changes, make sure all your sums are correct. as pointed out, the protein from chicken breast is wrong. by a lot. look for mistakes else where too. start to make changes only after you're sure the calculated macros are accurate.

**Dcparkml** · 04-10-2014, 02:15 AM

Hey an easy way to keep track of your intake that maintains and regulates the macros you should be intaking based on your goal is an app called myfitnesdpal, works great. Should try it out, and your protein is way too high, almost looks like ketosid but your fats are to low for that even.

**kooshna^** · 04-10-2014, 02:53 PM

Alright. So I reconfigured the diet so daily it equals out to 234g Protein/ 190g Carbs/ 72g Fats. I rechecked all the macro values for the food and in my math, so I'm confident I'm on point now.

As stated before, I should run this diet/ workout routine for about 2 weeks at reevaluate everything, is that correct?

Thanks for the advice guys. Greatly appreciated!