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12-09-2015, 12:11 PM #1New Member
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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
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12-09-2015, 12:45 PM #2
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
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12-09-2015, 01:00 PM #3New Member
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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?
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12-09-2015, 03:34 PM #4
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.
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12-09-2015, 03:36 PM #5
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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12-09-2015, 06:47 PM #6New Member
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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.
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12-09-2015, 06:54 PM #7
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12-09-2015, 07:10 PM #8
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12-09-2015, 07:28 PM #9New Member
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12-09-2015, 07:46 PM #10
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.
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12-09-2015, 08:42 PM #11New Member
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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.
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12-09-2015, 08:52 PM #12
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12-09-2015, 08:53 PM #13
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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12-09-2015, 09:11 PM #14Originally Posted by The_Asset
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12-09-2015, 09:28 PM #15New Member
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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
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12-09-2015, 09:30 PM #16Originally Posted by The_Asset
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12-09-2015, 09:44 PM #17New Member
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12-09-2015, 09:46 PM #18
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
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12-09-2015, 09:50 PM #19Originally Posted by The_Asset
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12-09-2015, 10:11 PM #20New Member
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12-10-2015, 12:36 AM #21
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12-10-2015, 10:57 AM #22New Member
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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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12-10-2015, 01:20 PM #23
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12-10-2015, 01:22 PM #24New Member
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12-10-2015, 01:23 PM #25New Member
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12-11-2015, 02:46 PM #26New Member
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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?
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12-11-2015, 02:58 PM #27
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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12-11-2015, 03:03 PM #28New Member
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12-11-2015, 03:10 PM #29
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.
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12-11-2015, 03:12 PM #30
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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12-11-2015, 03:27 PM #31New Member
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12-11-2015, 08:43 PM #32New Member
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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 matterLast edited by The_Asset; 12-11-2015 at 09:00 PM.
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