Please Rip so I can get Ripped.

[Johny-too-small]

Stats: 195lbs, 30, 5'10, 12-14% b.f., BMR = 1953 & Moderatly Active

Trying to cut 8lbs +/- (roughly 4% bf) in two months (1lb/wk) by cutting 3500 kcals off the maintenance needs. However, I would like to be in the 10% b.f. club.

Here is the proposed diet (KCALS/PRO/CHO/FAT):

8:30 MEAL 1: PRO/CHO
1 Cup Oats 300/10/54/5
4oz Lean Ham 100/21/0/2
1 Cup Egg Whites 120/24/4/0

11:00 MEAL 2: PRO/FAT
8oz 4% lean Ground Meat 300/50/0/9
Veggies
1/4 Cup Flax Seeds 245/21/12/17

12:30 WORKOUT

1:45 PWO
2 Scoops Whey 240/48/6/2
1 Cup Oats 300/10/54/5

3:30 PPWO
6oz Tuna 200/30/0/4.5
1/2 Cup Brown Rice 150/4/33/1

6:00 MEAL 5: PRO/FAT
8oz Chicken Breast 250/50/0/2
Veggies
1oz Whole Almonds 160/6/6/14

8:30 MEAL 6: PRO/FAT
1 Scoop Whey 120/24/1/6
2 tbsp Natty PB 210/16/12/16


Totals: 2695/314/182/83.5

On rest days I will replace the PWO 8oz Chicken and Sweet Tatter. Thanks for your help. THIS SUCKS IM GOING TO BE STARVING!!

[JohnboyF]

Johnny,

Not a bad diet but one thing that stands out is the ABB drink.. 110 grams of sugar is not needed.. by dropping that.. Hell u can add 60 grams of carbs to ameal and keep your carb intake at 200... If you choose to drop it entirely then u have 110 grams to play with...

[Johny-too-small]

Johnny,

Not a bad diet but one thing that stands out is the ABB drink.. 110 grams of sugar is not needed.. by dropping that.. Hell u can add 60 grams of carbs to ameal and keep your carb intake at 200... If you choose to drop it entirely then u have 110 grams to play with...

I read that the carbs need to be 2-1 (100/50) of carbs over protein in the PWO meal, is this not the case? Should I replace the ABB w/ a cup of oats? Thanks for your help.

[JohnboyF]

The 2:1 ratio is blown out of proportion...

you can add one cup oats or you could add half....

and half to a meal latter PWWO

[Johny-too-small]

That sounds good. Thanks again. I'll edit the diet to reflect.

[JohnboyF]

hmmm also do uthink the cals are bit high? 2690? when i looked over ur diet they seem a bit high... BUT give it at a good and see how u progress.

[Johny-too-small]

hmmm also do uthink the cals are bit high? 2690? when i looked over ur diet they seem a bit high... BUT give it at a good and see how u progress.

According to the Harris-Benedict Formula, 2777 kcals/ed is "cutting" for my stats. Agreed, it does seem high. However, I want to drop the cals slow anyway so that I keep my lbm and power. In a few weeks, if I have no results then I'll shave 300 kcals at a time until I get my results. I started this diet today and Im starving!!! Slow is good!

[JohnboyF]

well i think your starving cuz ur carb intake isnt spaced out...

if your remove that 100 gram shake u can get 2 more carb meals in.. like your planning to do..

ooo I would load up on veggies ( green beans, cabbage, spinach, broccoli) i have 1-3 cups steamed with every meal.. keeps me full and gassy

[IBdmfkr]

Stats: 195lbs, 30, 5'10, 12-14% b.f., BMR = 1953 & Moderatly Active

Trying to cut 8lbs +/- (roughly 4% bf) in two months (1lb/wk) by cutting 3500 kcals off the maintenance needs. However, I would like to be in the 10% b.f. club.

Here is the proposed diet (KCALS/PRO/CHO/FAT):

8:30 MEAL 1: PRO/CHO
1 Cup Oats 300/10/54/5
4oz Lean Ham 100/21/0/2
1 Cup Egg Whites 120/24/4/0

11:00 MEAL 2: PRO/FAT Supplemented fat isn't needed here IMO, I'd replace with an extra 2oz of meat. Especially prior to a workout when you're wanting faster absorbtion.
8oz 4% lean Ground Meat 300/50/0/9
Veggies
1/4 Cup Flax Seeds 245/21/12/17

12:30 WORKOUT

1:45 PWO I'd drop the whey for say eggwhites or chicken/turkey tenderloin, too few calories in your diet to be adding supplements IMO.
2 Scoops Whey 240/48/6/2
1 Cup Oats 300/10/54/5

3:30 PPWO
6oz Tuna 200/30/0/4.5
1/2 Cup Brown Rice 150/4/33/1

6:00 MEAL 5: PRO/FAT
8oz Chicken Breast 250/50/0/2
Veggies
1oz Whole Almonds 160/6/6/14

8:30 MEAL 6: PRO/FAT Drop the whey for something like 8-10oz of Salmon/Steak/Lamb or Pork Loin, add 2cups green veggies to help slow absorbtion and keep yourself asleep during the night and fight hunger pains, no need for the PB if you use a fattier meat as suggested, PB has carbs and unnecessary sugars.
1 Scoop Whey 120/24/1/6
2 tbsp Natty PB 210/16/12/16


Totals: 2695/314/182/83.5

On rest days I will replace the PWO 8oz Chicken and Sweet Tatter. Thanks for your help. THIS SUCKS IM GOING TO BE STARVING!!

Just a few thoughts, good luck bro, all in all a pretty descent diet though, those are the changes I'd make. Doing any cardio?

[Johny-too-small]

Just a few thoughts, good luck bro, all in all a pretty descent diet though, those are the changes I'd make. Doing any cardio?

Thanks for your thoughts. Sticking to whole foods is a very good idea and I'll implament that into the diet.
Im trying to do more cardio. I hate it. I have gone skiing a few times in the past couple of weeks... I know, I know...