Hello everyone.
I'm having lots of trouble in my cutting thread
http://forums.steroid.com/showthread...63#post3964263
Here's my stats
22yrs old
Natural
225lbs
30%
When you count the AMR via Narks way: (later on in the thread it is using overall mass)
LBM=173lbs/78kilos
*1.55
= 3194.94 cals =AMR
AMR-500=2684
Here's the diet
Meal 1
½ C oats 150 cals / 27g carbs / 5g Protein
1 Cup of eggwhites 125 cals / 5 g carbs / 25g Protein
Meal 2 PWO
1C Oatmeal 300 calories / 54g carbs
2 scoops whey 234 cals / 4g carbs / 48g Protein
Meal 3
Veggies
12.5 oz Can of chicken / Tuna 300 cals / 0g carbs / 50g Protein
½ C Oats 150 cals / 27g carbs / 5g Protein
Meal 4
12.5oz can of chicken 300 cals / 0g carbs / 50g Protein
Veggies Assorted
Meal 5
12.5oz can of chicken 300 cals / 0g carbs / 50g Protein
2 tbsp flax 260cals / 28g fat
Meal 6
12.5oz chicken/tuna 300 cals / 0g carbs / 50g Protein
2 tbsp flax 260cals / 28g fat
Cals=2679 (official)
Protein=283g
Carbs=117g
Fats= 56g fat
you want to keep carbs in every meal. so keep those levels steady. figure how many carbs you want in your day, and divide that by your meals. I'm going to guess and say it should be around 240g. you will get all the fat you need from your lean meats. you don't need supplemented fat. make every one of those meals a pro/carb meal and utilize the higher carbs to help you stay active and keep your glycogen stores at highest possible levels, allowing you to succeed in the gym.
Stellingwerff, T., Boit, M. K., Res,. (Dec2007) Nutritional strategies to optimize training and recovery in performance and middle-distance athletes. Journal of Sports Sciences, Supplement 1, Vol. 25, p17-28, 12p
AMR (3330)-500=2830 kcal
That's when I have no whey protein
Now this is when it's available (almost same cals)
Meal 1
½ C oats 150 cals / 27g carbs / 5g Protein
1 Cup of eggwhites 125 cals / 5 g carbs / 25g Protein
Meal 2 PWO
1C Oatmeal 300 calories / 54g carbs
2 scoops whey 234 cals / 4g carbs / 48g Protein
Meal 3
Veggies
12.5 oz Can of chicken / Tuna 300 cals / 0g carbs / 50g Protein
½ C Oats 150 cals / 27g carbs / 5g Protein
Meal 4
2 scoops Whey 234 cals / 4g carbs / 48g Protein
2 tbsp flax 260cals / 28g fat
Meal 5
12.5oz can of chicken 300 cals / 0g carbs / 50g Protein
Veggies Assorted
Meal 6
2 scoops Whey 234 cals / 4g carbs / 48g Protein
2 tbsp flax 260cals / 28g fat
Calories = 2547 (official)
Protein = 279g
Carbs = 125g
Fats = 53g
AMR (3330)-500=2830 kcal
Thanks so much, you guys are great!