Complete Post Holiday Diet/Meal Plan

Hello all,

I have been pretty quiet on here lately. Last Post was this;

( I can't post a link but look at my history)

That 8 week cut worked awesome for myself, I ended up cutting down to 192. I have been on a loose diet since September, and I am planning on getting back into it come January. Figured I would post my diet here so the knowledgeable community can point out any flaws they see.

The workout will be similar to the link above so I am not going to re-post that. The only difference is I am going to be dropping leg day and replacing it with a HIIT weight/areobic training day (its called the 321 workout I can post my version if anyone cares). Reason for this is my legs/ass/hips are un-proportionally large to the rest of my body (I am a pear). I do not want my lower body growing anymore hence the change up.

Stats:

Age: 27
Height: 5'11
Weight: 200 lb
Bf %: ?? ( I would guess 12-14)

Daily Calories & Macros

Calories = 2191

Macros;
Protein 50% = 274 grams
Carbs = 30% = 164 grams
Fat = 20% = 49 grams



Example Daily Meal Plan

Meal 1;
5 hard boiled eggs, 1/2 protein shake, 1 whole wheat bagel
55 g protein, 60 g carbs, 30 grams fat

Meal 2;
224g chicken breast, 250 g sweet potato, cup broccoli
50 g protein, 50 g carbs, 12 g fat

Meal 3;
2x protein shake
50 g protein

Meal 4;
224 g chicken breast, 193 g basmati rice, 1 cup brocolli
50 g protein, 50 g carbs, 7 grams fat

Meal 5;
1 x protein shake
25 g protein

Post workout shake;
2x protein shake
50 g protein


Supplements

Most of these supplements are for cognitive health and not so much anything related to fitness but I figured I would include them anyways in case anyone knows something is more or less a placebo.

• Omega 3
• Ginko Biloba
• Vitamin D
• Vitamin C
• B12
• Rhodiola
• Coenzyme Q10
• Green Tea Extract
• Greens Supplement
• Anti-Oxidant Supplement
• Alpha GPC
• Fiber Supplement
• GABBA
• Ginseng
• Macca Root
• Horny Goat Weed
• Zinc, Magnesuim, B-6 (ZMA)
• Pycnogenol
• L-arginine

What is your goal? It doesn't seem like very much food and I wouldn't be using 3 protein shakes Ed. I would limit that to just one

Thanks for the reply

Looking to essentially cut fat. I know that many protein shakes is not ideal, however it is a matter of cost and convenience for me. I have heard so much conflicting information regarding protein shakes vs actual food. Do you think it is really more beneficial to consume say a chicken breast vs a protein shake? What are the advantages?

Real food takes longer to process in your body. Meaning it makes your body work harder (us cals to digest)

There are many other reasons but this is at least my thoughts on it.

Also most protein shakes have alot of unwanted stuff in them.

Also cost of real food and a bunch of shakes is really not that far apart. My food for a 3200 cal diet is usually some where at 75.00 bucks a weeks.

Quote:

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Originally Posted by 73rr

Also cost of real food and a bunch of shakes is really not that far apart. My food for a 3200 cal diet is usually some where at 75.00 bucks a weeks.

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You must be getting your meat supply cheaper than I can.

For myself the breakdown of protein powder vs food is as follows;

Chicken breast;
$9.88 per 1 KG
100 grams chicken breast = 23 grams Protein
$9.88=230 grams protein

$.04 = 1 gram protein
OR
$4.30 = 100 grams protein

Protein Powder
$39.99 = 5 lbs protein powder
30 grams protein powder = 24 grams Protein
$39.00 = 2268 grams protein powder = 1814 grams protein

$.02 = 1 gram of protein
OR
$2.15 = 100 grams protein


Essentially chicken breast which is the only meat I eat for protein ends up being exactly (interestingly enough if math does it for you) twice as much as protein powder as a source for protein.

Quote:

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Originally Posted by The_Asset

Thanks for the reply

Looking to essentially cut fat. I know that many protein shakes is not ideal, however it is a matter of cost and convenience for me. I have heard so much conflicting information regarding protein shakes vs actual food. Do you think it is really more beneficial to consume say a chicken breast vs a protein shake? What are the advantages?

---

Yes it your body burns more calories digesting whole food

Quote:

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Originally Posted by The_Asset

You must be getting your meat supply cheaper than I can.

For myself the breakdown of protein powder vs food is as follows;

Chicken breast;
$9.88 per 1 KG
100 grams chicken breast = 23 grams Protein
$9.88=230 grams protein

$.04 = 1 gram protein
OR
$4.30 = 100 grams protein

Protein Powder
$39.99 = 5 lbs protein powder
30 grams protein powder = 24 grams Protein
$39.00 = 2268 grams protein powder = 1814 grams protein

$.02 = 1 gram of protein
OR
$2.15 = 100 grams protein


Essentially chicken breast which is the only meat I eat for protein ends up being exactly (interestingly enough if math does it for you) twice as much as protein powder as a source for protein.

---

Yea I would say your paying a pritry penny more for chicken. I also don't just eat chicken. Turkey, red meat I like it all

Quote:

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Originally Posted by 73rr

Yea I would say your paying a pritry penny more for chicken. I also don't just eat chicken. Turkey, red meat I like it all

---

smart. I am guessing red meats like steak would also be significantly cheaper per gram of protein as well. Do you find you get too much fat in your diet eating red meat?

Umm, yes I could say that sometimes in will go a little higher on fat then wanted and just take that out of carbs but not by much. If I do at all. I also eat a s*** ton of vegs. I munch on broccoli pretty much all day. I really like broccoli for some crazy reason. Vegs where suggested by bio. And I really like doing this.

So what's your current goal? If u don't mind me asking.

Quote:

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Originally Posted by 73rr

Umm, yes I could say that sometimes in will go a little higher on fat then wanted and just take that out of carbs but not by much. If I do at all. I also eat a s*** ton of vegs. I munch on broccoli pretty much all day. I really like broccoli for some crazy reason. Vegs where suggested by bio. And I really like doing this.

So what's your current goal? If u don't mind me asking.

---

Just looking to get rid of some fat really, nothing too overly ambitious. I am about 200lb`s now and will likely put on a few more lbs before January. Ideally I would like to drop back down to 190lb by May/April.

I have been training solid for about 6 years now, diet has been off and on for the past year or so.

Quote:

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Originally Posted by The_Asset

Just looking to get rid of some fat really, nothing too overly ambitious. I am about 200lb`s now and will likely put on a few more lbs before January. Ideally I would like to drop back down to 190lb by May/April.

I have been training solid for about 6 years now, diet has been off and on for the past year or so.

---

Cool, my suggestion would be give real food a try. . Vegs,good meat, oats. U now what we are talking about.

Give it a month. If u dont like it and think shakes are better for losing weight then go back. It won't hurt that's for sure

Also take off the begal for oats or simple carbs. Broccoli is pretty cheap and awesome. High in protien and carbs

Quote:

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Originally Posted by The_Asset

smart. I am guessing red meats like steak would also be significantly cheaper per gram of protein as well. Do you find you get too much fat in your diet eating red meat?

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as long as the cuts are lean it's fine

Quote:

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Originally Posted by 73rr

Also take off the begal for oats or simple carbs. Broccoli is pretty cheap and awesome. High in protien and carbs

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ya I know I should have some good ol steel cut oats as opposed to the bagel, I am just at that point in my life where I.fu*****.hate.oatmeal. Maybe I will just eat oatmeal 3 days on 1 day off to switch it up.

I will also try and find some cheap meat to replace the shakes too

Quote:

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Originally Posted by The_Asset

ya I know I should have some good ol steel cut oats as opposed to the bagel, I am just at that point in my life where I.fu*****.hate.oatmeal. Maybe I will just eat oatmeal 3 days on 1 day off to switch it up. I will also try and find some cheap meat to replace the shakes too

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try switching to Ezekiel bread then. It's not really bread but sprouted grains

Quote:

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Originally Posted by Bio-Active

try switching to Ezekiel bread then. It's not really bread but sprouted grains

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awesome good to know I have never heard of this before. Thanks

Quote:

---

Originally Posted by The_Asset

ya I know I should have some good ol steel cut oats as opposed to the bagel, I am just at that point in my life where I.fu*****.hate.oatmeal. Maybe I will just eat oatmeal 3 days on 1 day off to switch it up.

I will also try and find some cheap meat to replace the shakes too

---

Yea I no what u mean. I have gotten to that point as well. I just mix stuff in oatmeal to make it different. Bannana, berry's u name it. I have even put scrambled eggs and oatmeal together. Just to hide the oats as much as I can

Be creative with your food. Otherwise u will never stay on track

Quote:

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Originally Posted by The_Asset

awesome good to know I have never heard of this before. Thanks

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just remember living this lifestyle eating is a job

Quote:

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Originally Posted by Bio-Active

just remember living this lifestyle eating is a job

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for sure. It is the not drinking thing I gotta sort back out

Quote:

---

Originally Posted by The_Asset

You must be getting your meat supply cheaper than I can.

For myself the breakdown of protein powder vs food is as follows;

Chicken breast;
$9.88 per 1 KG
100 grams chicken breast = 23 grams Protein
$9.88=230 grams protein

$.04 = 1 gram protein
OR
$4.30 = 100 grams protein

Protein Powder
$39.99 = 5 lbs protein powder
30 grams protein powder = 24 grams Protein
$39.00 = 2268 grams protein powder = 1814 grams protein

$.02 = 1 gram of protein
OR
$2.15 = 100 grams protein

Essentially chicken breast which is the only meat I eat for protein ends up being exactly (interestingly enough if math does it for you) twice as much as protein powder as a source for protein.

---

I thought I made too many charts - lol #respect

Btw 250 gms of sweet potatoes only 50gms of carbs?

Quote:

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Originally Posted by somewhatjacked

I thought I made too many charts - lol #respect

Btw 250 gms of sweet potatoes only 50gms of carbs?

---

lol I love math/charts, I should have been an accountant haha. Maybe I will man up and go get my CPA one day.

Anyhoo....

are you asking how I got 250 g of sweet potatoes to equal 50 grams of carbs? If so allow me to illustrate.

100 grams (cooked, baked in skin without salt) = 20 grams of carbs
20g carbs/ 100 grams = .2 carbs per 1 gram of weight300

50 grams carbs /(.2) = 250 grams weight

Therefore 250 grams of sweet potato = 50 grams of carbs.

Quote:

---

Originally Posted by The_Asset

lol I love math/charts, I should have been an accountant haha. Maybe I will man up and go get my CPA one day.

Anyhoo....

are you asking how I got 250 g of sweet potatoes to equal 50 grams of carbs? If so allow me to illustrate.

100 grams (cooked, baked in skin without salt) = 20 grams of carbs
20g carbs/ 100 grams = .2 carbs per 1 gram of weight300

50 grams carbs /(.2) = 250 grams weight

Therefore 250 grams of sweet potato = 50 grams of carbs.

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You are like those complicated profs - making easy problems very difficult to understand.

Myfitnesspal and the pack of yams I buy have a different calculation.

Roughly 200-210 grams is 50 carbs but it doesn't say skin removed.

Quote:

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Originally Posted by somewhatjacked

You are like those complicated profs - making easy problems very difficult to understand.

Myfitnesspal and the pack of yams I buy have a different calculation.

Roughly 200-210 grams is 50 carbs but it doesn't say skin removed.

---

hm maybe the skin makes the difference. Not sure. I would post a link to where I found my calorie information but I can't as I am a newbie

Quote:

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Originally Posted by somewhatjacked

You are like those complicated profs - making easy problems very difficult to understand.

Myfitnesspal and the pack of yams I buy have a different calculation.

Roughly 200-210 grams is 50 carbs but it doesn't say skin removed.

---

Oh also I am talking about sweet potatoes, you are talking about yams. I very recently learned the two are actually different with different calories.

So I think I am going to switch out some shakes for make chicken breast. I did some digging and found 4kg for $29.99 nearby. However it says they are 18% meat protein. I have always avoided anything that says this because I do not understand it. Does anyone have any insight into what 18% meat protein means?

I believe that's because your chicken is processed meat. The rest is counted as water. I think.

Also has something to do with the cut. Prim cut meat is higher protien levels.

Quote:

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Originally Posted by 73rr

I believe that's because your chicken is processed meat. The rest is counted as water. I think.

Also has something to do with the cut. Prim cut meat is higher protien levels.

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good to know. So I guess I would need to eat more actual grams of 18% meat protein chicken breast to get the same amount of grams of protein then

In theory yes I would say so. But alot of ppl i would assume weigh a breast and say chicken is chicken.

I try not to buy large breast or any pre frozen packaged meat because it's most likely made by animals that got alot of chemicals and such in them and processed.

For chicken I am for the small to standard size breasts organic vegs although this will up the price for sure.

O can tell u that one of the guys I work with is a tight a** when it comes to money.

He buys all of his food frozen bags. Chicken, fish everything and he is much bigger then me. Eats around the same cal count as me.

I will ask him if he gets lower rate chicken and how he weighs it.

Quote:

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Originally Posted by 73rr

O can tell u that one of the guys I work with is a tight a** when it comes to money.

He buys all of his food frozen bags. Chicken, fish everything and he is much bigger then me. Eats around the same cal count as me.

I will ask him if he gets lower rate chicken and how he weighs it.

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awesome thanks

hmmm, after reviewing this diet and doing a bit more research I am thinking I may want to try out carb cycling for my first time. It seems to be the best way to possibly build muscle and burn fat at the same time which is obviously ideal. I have no idea if that would actually work but I am always willing to be a guinea pig. If I can sort it all out I will also start a log with pics.

The only issue is I do not know anything about carb cycling, could someone point me in the right direction? As I understand you have your base daily calories (which for me would be 2441 [2941 TDEE - 500 cal deficit]) then adjust carbs from low, moderate and high throughout the week. Does this mean you alter your macro %'s every day, which then works out to the same macro %'s over the entire week?

For example;

Daily Calories = 2441. Weekly calories = 17083
Overal Macros (weekly) ; 50% protein, 30% carbs, 20% fat

Weekly Macro Goals in Grams; Protein - 2135 grams, Carbs - 1281 grams, fat - 380 grams

So;

High Carb Days (1 day)
Protein: 305 grams
Carbs: 513 grams
Fat: 54 grams

Moderate Carb Days (3 days)
Protein: 305 grams
Carbs:192 grams
Fat: 54 grams

Low Carb Days (3 days)
Protein: 305 grams
Carbs:64 grams
Fat: 54 grams

Therefore you hold protein and fat grams per day as a constant and adjust carbs per day. This means calories will fluctuate by high/medium/low carb days, but the weekly total calories and weekly total grams of carbs protein and fat will be the same.

Is this analysis of carb cycling completely out of it?

EDIT: I am going to post a new thread regarding this carb cycling matter