Thinking about cutting diet

[XChris1632X]

I am currently deployed for two more months. I have made some great gains so far since I have been here but it is coming up on beach season and the end so I am wanting to trim things down a bit. My problem so far is that diet here is so hard to maintain and carry any type of structure. I am usually very good with dieting when at home and can seem to just shred the weight away. I have lost some fat but it has slowed and I need a boost. I was recomended to check out carb cycling. My biggest issue is the chow hall I am provided with. There isnt 100% of anything I can count on day to day but mostly healthy wise I have access to sliced turkey, eggs and egg whites, white rice, and oatmeal (but I work nights so it would be my dinner when they have it). and most of the days I can count on baked and grilled chicken for a meal or two. Usually we have a veg but it can be anything from corn, carrots, peas, green beans, and mixed. I really want to try to put a diet together of at least 5 meals and I will eat turkey, chicken, and eggs everyone of them if thats what it takes but I am worried I am not offered enough. What do you guys think? Put together a strict diet of what I have and make it work or is it not going to be enough. I really want to loose another 15lbs before I leave and I keep my cardio low intensity 6 days a week for 30-40 mins. Any opinions would be a great help, I am willing to put try to put something together if you guys think it will be enough.

[jamyjamjr]

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

do this first.....

then start making some best guesstimates about the nutrition in your food and post up a diet based upon what you have.. we'll tweak it for you

[XChris1632X]

BMR= 2045 x 1.55 (to be on the safe side) = 3169.75


Should I be basing a diet around 1900-2000 cals a day?

Thanks you

[jamyjamjr]

BMR= 2045 x 1.55 (to be on the safe side) = 3169.75


Should I be basing a diet around 1900-2000 cals a day?
absolutly NOT
Thanks you

i would run a 2700 kcal diet on active days and 2000 on days that you sit on your ass with your tumb under ya...

2000kcal daily will only take away from muscle and water before it even touches your fat

actually i think the stats are 60/40 muscle/fat expenditure when your body starts to starve its self...

trust the numbers....

lets get a diet posted up...

[XChris1632X]

I will be working on it overnight and will put something up tomorow. Thanks for the help.