Need help with cutting Diet

[TrennK]

Im trying to make a cutting diet, and have been reading post after post, and really liked the Sample Diet Post by Rambo(sticky), I just dont understand how to adjust it to fit my needs? Id like to replace a few things, and not sure what the amounts r per meal? My goals to drop 20lbs if possible. Do cardio 5x week, in morning on empty stomach. If any1 wouldnt mind helping me out, It be great.

Tnx

[Braunstein]

Find your daily calorie intake needs to maintain your current weight with this calculator: http://www.bmi-calculator.net/bmr-calculator/

With this number, use the Harris Benedict Equation (found here: http://www.bmi-calculator.net/bmr-ca...dict-equation/ ) to identify your maintenance w/ daily activities included.

With this number if cutting subtract 500 calories.

With this number distribute the calories evenly across every meal.

- Distribute protein evenly across each meal
- Use good food choices.


Post up your sample diet with macros and everything about yourself, and we'll take a look

[TrennK]

Find your daily calorie intake needs to maintain your current weight with this calculator: http://www.bmi-calculator.net/bmr-calculator/

With this number, use the Harris Benedict Equation (found here: http://www.bmi-calculator.net/bmr-ca...dict-equation/ ) to identify your maintenance w/ daily activities included.

With this number if cutting subtract 500 calories.

With this number distribute the calories evenly across every meal.

- Distribute protein evenly across each meal
- Use good food choices.


Post up your sample diet with macros and everything about yourself, and we'll take a look

tnx, i did the BMR, and -500 said my intake should be 1870 Cal/day. Is there a site were I can look up foods I dont know what there values are at? like fruits, chicken, steaks...most diets ive seen on here have types of foods, but not broken down into quanity, and what each foods value is, just the total intakes, so its making it little harder to plan meals, and figure out the stats, if that makes any sence.

[Titleist]

Try fitday.com or calorieking.com

[Braunstein]

Like Titleist suggested, www.fitday.com is great.

Also, if you know how to use Excel, make a diet spreadsheet, makes things a hell of a lot easier. I can send you a copy of mine if you'd like. If you figured everything right, we have similar stats, so you could honestly just tweak my sample. Drop me a line w/ your email if you want it.





Check out articles by Chris Aceto

[TrennK]

Tnx for the help guys,

-will fitday tell me what foods I can eat? I think thats realy my issue, I just dont know which foods to eat, since all i ever eat is chicken,meat, some veggies and fruit. I thought it was an OK diet, but the more I read, the more I relize is really bad diet. And to be honest I have no idea how much im getting out of my meals in the way of cal,pro,cards, and fat. I thought id be able to slap a diet together and run with it, but now im really seeing that I dont know as much as I thought about eating wright,

-Braunstien, I dont own excel, any way u can cut and paste, and PM it to me?

[sorel_C]

You cant go wrong with oatmeal, yams, potatos, brown rice, chicken, Protein powders, Udo's/olive oil,, get your self a foodscale, weight your food and go on calorieking.com

[Prada]

PRO:Chicken Breast, Egg Whites, Tuna or other fish, Lean beef cuts, Deer
CARBS: Brown rice, Oats, WW Bread, WW Pasta
FAT: Flax, O-m-e-ga, PB, Olive Oil.

[TrennK]

Deer, I havent had that in like 15 yrs.

[TrennK]

Im going to work on this, next few days and see what i can put together, then Ill post what I have so you guys can help me tweak it.

tnx for all the help so far,

[JC2007]

PRO:Chicken Breast, Egg Whites, Tuna or other fish, Lean beef cuts, Deer
CARBS: Brown rice, Oats, WW Bread, WW Pasta
FAT: Flax, O-m-e-ga, PB, Olive Oil.

Good post. Nothing wrong w/ white rice either for that matter.

[MFT81]

Find your daily calorie intake needs to maintain your current weight with this calculator: http://www.bmi-calculator.net/bmr-calculator/

With this number, use the Harris Benedict Equation (found here: http://www.bmi-calculator.net/bmr-ca...dict-equation/ ) to identify your maintenance w/ daily activities included.

With this number if cutting subtract 500 calories.

With this number distribute the calories evenly across every meal.

- Distribute protein evenly across each meal
- Use good food choices.


Post up your sample diet with macros and everything about yourself, and we'll take a look

To add to this Fantastic advice,

Once you have a diet that contains healthy choices, Try for a split of 40/40/20 of Pro/Carbs/fats.

keep this diet for a minimum of 14 days before making any changes, even if you start gaining weight do not change. Once you start to platue it will be alot easier for the gurus on here to help because they can see what your activity level is vs you caloric level and where your calories are comming from.

And finally, DONT WEIGH YOURSELF. It will not tell you anything except how much you weigh, which is worthless. Go by how you look in the mirror, how a friend see's your physique, and by how your clothes fit.

[TrennK]

Yea, i cant weigh myself, my wife tossed it in the trash last time she stepped on it, rofl. I told her, but Hun, u do know ur 7mnths pregnant wright, lol. got the Evil eye after that comment, lol.

[TrennK]

Update:

this is what I have so far.

breakfast: 2 whole eggs,4 egg whites, 1 cup oatmeal

morn snack: 2 scoops whey, 1 banana, 2 tbsp PB

lunch: 1 can tuna, 1 tbsp mayo, 2 slices whole wheat bread

mid day snack: 1 cup low-fat cottage cheese (This I want to change, Makes me wanna hurl)

pre-work out: 1 scoop whey, 1 apple

WORK OUT:

PWO: 2 scoops whey, 1 med bagel, 2 tbsp jelly

Dinner: 8oz chicken breast, 2 cups broccoli, 1 large potato

night snack(Bed time): 1 scoop Casien, 1 oz mixed nuts

Totals: 3,081 cals, 327.8g Pro, 293 Carbs, 64.3g Fat

* Id like to cut Cals down to about 2000, and try to cut out a few Shakes, while keeping protien up, any suggestions?

[FatManExp]

Like Titleist suggested, www.fitday.com is great.

Also, if you know how to use Excel, make a diet spreadsheet, makes things a hell of a lot easier. I can send you a copy of mine if you'd like. If you figured everything right, we have similar stats, so you could honestly just tweak my sample. Drop me a line w/ your email if you want it.


Check out articles by Chris Aceto

I'll take a copy of your spreadsheet if you don't mind.

Thanks

[TrennK]

/bump

[Slaiv]

great great thread!!!

ive been doing a diet of tryin to lose weight and cuttin up kinda deal 2 !!

eat small amounts, at least 5-6 times a day, dont ever EVER starve yourself ok?

u can actually pretty normal foods, just small amounts, but no Mc. D or Burgerking or fast food places

but for example, if i go to Chili's, i get the chicken marinara, has a 8oz chicken breast grilled, cup of beans, cup of rice and pico de gallo, u know that vegetable mix of spices

and i eat about half of it, and i save the other half for either dinner or next day for lunch

eat ALOT ALOT of fruits and vegetables !! That is a must !! ive even had meals wherer it only consisted of vegetables with fruit (mandarin salad)

and alos eat alot of complex carbs, its very healthy for you and its keeps you full alot !!

Rice cakes are great too!! brown rice mostly and wheat and there only like 45calories and have about 9carbs (the good ones)

and remember, eat a big breakfast of course consisting of the good stuff, not like eat 2 big bowl of cereal or anything like that but here is my breakfast for example

2 eggos with 1tsbp of honey speard on each eggo, 2 tall glasses of water, 1 slice of WW bread with mustard on 1/2 and 1 slice of ham folded with the bread, 1 rice cake (apple cinnamon) and 2 scrambled eggs (1white and 1with yolk) with 1/2 a tsbp of "i cant beleieve no butter" it has poly and mono sat fat, and i add a PINCH just a PINCH of salt and some pepper

man i could keep typin and typin all kinds of stuff i do, but trust me, the more time you read up, educate yourself and learn what foods to eat, the more you'll know what to eat (i know, i have a deskjob, i answer calls all day and just sit there, but i read ALOT of online articles)

so just keep reading, cardio is great and complex carbs are too!!

good luck 1!!

[TrennK]

Humm, been on this Cutting Diet for 10 days now and put on 8lbs?

*doing cardio 4x week (40mins), weights 3x a week.

[Braunstein]

Make the changes in red, repost your diet with macros for each meal w/ timings and total intake and I'll really critique it.

Update:

this is what I have so far.

breakfast: 2 whole eggs,4 egg whites, 1 cup oatmeal
10 egg whites, 1/2 cup oats

morn snack: 2 scoops whey, 1 banana, 2 tbsp PB
Shakes are for PWO. Period. Try 6 oz chicken/turkey and 2 slices of whole wheat bread(not the fake shit)

lunch: 1 can tuna, 1 tbsp mayo, 2 slices whole wheat bread
Forget the mayo dude. Otherwise this could work.

mid day snack: 1 cup low-fat cottage cheese (This I want to change, Makes me wanna hurl)
Just drop this then.

pre-work out: 1 scoop whey, 1 apple
Fine I suppose. If the calories end up to high, chuck this meal.

WORK OUT:

PWO: 2 scoops whey, 1 med bagel, 2 tbsp jelly
Fine I suppose. :-/ Could be better.

Dinner: 8oz chicken breast, 2 cups broccoli, 1 large potato
Great. Maybe try a yam instead of the potato though.

night snack(Bed time): 1 scoop Casien, 1 oz mixed nuts
I dunno about the mixed nuts, could be to many calories in that. I eat almonds sometimes, and 22 of them are like 14g fat, so 1 oz could be a bit much, I'm not sure.

Totals: 3,081 cals, 327.8g Pro, 293 Carbs, 64.3g Fat
Calories are high, carbs would be to much for me.

* Id like to cut Cals down to about 2000, and try to cut out a few Shakes, while keeping protien up, any suggestions?

Then do it.

You said earlier that, "tnx, i did the BMR, and -500 said my intake should be 1870 Cal/day. " And you are currently takin gin 1000 calories more than that daily. Why wouldn't you gain weight? Thats what a calorie surplus offers, weight gain.

This diet is pretty poor, it needs alot of work. Mainly you need re-read my first post about your daily needs.


Like MFT81 said earlier, forget about how much the scale says. How do you feel? How do you look in the mirror?

How that helps.

[TrennK]

Make the changes in red, repost your diet with macros for each meal w/ timings and total intake and I'll really critique it.

Then do it.

You said earlier that, "tnx, i did the BMR, and -500 said my intake should be 1870 Cal/day. " And you are currently takin gin 1000 calories more than that daily. Why wouldn't you gain weight? Thats what a calorie surplus offers, weight gain.

This diet is pretty poor, it needs alot of work. Mainly you need re-read my first post about your daily needs.


Like MFT81 said earlier, forget about how much the scale says. How do you feel? How do you look in the mirror?

How that helps.

Yep, that 1000 extra Cals is a problem. I did 1.5g protien/per pound. Im currently 207lbs. I found it much more differcult to cut cals, while keeping protein up. Ill post a revised version, with some mac's once i get a chance.