UNoffical "How to Cut" thread and sample diet...

[enystrom]

Hey, I have a question for my wife. How do we calculate how many calories she needs to eat to cut to the desired weight?

All you need to do is take her weight time 10. For a man I would take it by 12-15. This gives you a guides total of calories. For example, I am 212, x12 =appx 2500 cals, so that's how you would do your wifes total calories. Some say, if you want to get to 180 and you weigh 220, then you need to go half way and adjust after 200. This also depends on how long she can sustain with depleted calories.

[enystrom]

Meal 1:
Lean Protein, 1/2 cup oatmeal

Meal 2:
Protein shake/Lean Protein (2 tbsp flax

Meal 3:
Veggies, Lean Protein

Workout

Meal 4:
PWO Nutrition

Meal 5:
Veggies, Lean Protein, 1/2 cup rice or oatmeal.

Meal 6:
Shake with Flax

That turns into approximately 300 grams protein, 130 grams Carbs, and 50 grams of fat.

*Reminder: This is a PRIMER. It’s not mean to be comprehensive.

I am new to this....Can you please break this down for me in dummy terms so I can understand this. I don't eat vegetables, I am a meat and potato type of guy...so can you please tell me what I can substitute for veggies, if there is anything out there?

Currently there is not anything you can substitute for real veggies but you can use vitamins. Up to you, but the absorbtion rate of vitamins are sometimes horrible depending on where you buy them from. Look at vitamin absorbtion rates.

[RunMeOver2]

Thank you for this post and knowledge. Much appreciated been trying a sort of version between keto and regular carb cycling without much results. Will be giving this a try

[blake702]

Thank you again for all the help with this thread, I've had a great deal of success cutting down so far with the info provided =)

[SpotMe87]

giving this diet a try...hope all still upto date

[marty6674]

hello havnt been on here in long time just had a physical recently

stats
41 year male 6'2 285
blood pressure fine and cholesterol fine doc wants me to lose weight and so do i.
Is this sample diet a good starting point? i will just be doing cardio not lifting at this moment

thanks marty

[RaginCajun]

hello havnt been on here in long time just had a physical recently stats 41 year male 6'2 285 blood pressure fine and cholesterol fine doc wants me to lose weight and so do i. Is this sample diet a good starting point? i will just be doing cardio not lifting at this moment thanks marty

Start a thread so everyone can critique but this is a great starting point!

[MikeyMoo]

Great post Rambo, thanks for sharing.

[1010101]

Does it have to be 6 meals? Can it be broken down to 2-3 larger meals?

Edit: Also how do you feel about the Keto diet? Intermediate fasting?

[thatguy007]

yuppp

[alm2]

What if I lift in the morning? I wake at 4:30 and down a protein shake and pre work out and start warming up so I can be lifting by 5 and done by 5:50. This is all the time in the day that I have so how can I properly fuel my workouts? I eat either sweet potatoes or brown rice for dinner but does that even help? Suggestions please?

[jGrande]

Very cool post! I have been using the info in this one with great results!