Is this a Good Diet to Lose Bodyfat

[jca0306]

I want to reduce my body fat while increasing some muscle mass, before staring an eventually bulking session. I adjusted my training & Diet to what is listed below. Just want to make sure it’s correct. Looking for suggestions or critiques. My goal is to reduce body fat while increasing Lean muscle. Thank in advanced
Stats:
Age: 30
Ht: 5’8”
Wt: 205lbs.
BMR: 2040
Body fat: Not Sure, But it close to man boobies
Workout:
• Mon: 30mins Cardio /Workout Chest, Shoulder
• Tues: Workout Back, Triceps,
• Wed: 30mins Cardio/ Workout Legs, Biceps
• Thurs: rest
• Fri: 30mins Cardio, / Work out Chest Shoulders
• Sat: 30min Cardio Work Back, Triceps
• Sun: 30mins Cardio, Legs Biceps
• Mon: Rest
I do my cardio in the morning around 7am. I might increase to 45mins, but not sure. Lifting is done at night around 9pm.
Total Calories is 2185. Protein: 292 Grams, Carbs 115 Grams, Fats 42 grams
Thrusday cal Protein Carb Fat

830 3/4 cup egg whites 90 18 3 0
2 cup milk 180 18 24 0

2 scoop Amp XL 180 30 2 1


1130 4oz Sliced Turkey Breast 160 20 3 4
1 Slice Bread 90 3 19 1
muscle milk 220 21 9 11



230 1 can Tuna with Salad 175 37 0 1
1 power bar 200 14 25 6



530 8oz chicken breast 220 46 0 5
1 cup Low Fat Cottage Cheese 180 24 5 2



830 1 Muscle Milk 220 21 9 11





1130 1 cups milk 90 10 12
2 Scoop Amplify XL 180 30 4


For Some reason the chart did not come out right. Thenumer next to the food is calories, Protien, Carbs Fats

[FireGuy]

If you are looking to lose a significant amount of bodyfat it is going to be tough to gain muscle at the same time. Maybe think about holding your current lean weight, maybe add a pound or two but focus on the fat loss for now.
Cant figure out what your BMR is without knowing your bodyfat %. I would say your macros look in the ballpark for fat loss goals. You could probably drop the protien a bit and add some carbs but I would go ahead and run it like you have it and adjust according to results. You should add some fibrous carbs in and I would not hesitate bumping the cardio to 45 or adding in a couple more 30 minute sessions.

Good luck!

[Johny-too-small]

Diet needs a lot of work.

You need to eat real whole foods. Bread, candy bars, processed meat, muscle milk and Amplify do not apply as food. Do some research on clean macros and foods. Where are your green veggies? Fruits? EFAs?

[gooer]

substitute whey for muscle milk, muscle milk has like 16 grams of fat each. otherwise you will lose lots of weight on that (but you would also lose lots of weight being anorexic)

[jca0306]

Thank guys, So drop the muscle milk, Cut my protien a bit, and incorporate more fruits & veggies (more carbs). I think fireguyone is right. Right now I'll focus on reducuing my bodyfat & maintaining my lean weight. cardio is probbaly going up to 45mins. Let you guys know how it goes

[BritishColumbian]

I was where you are at about 8 months ago with the man boobs lol, I lost 40 lbs since then and im gettin ripped. I did at least 45 min cardio after every workout, mostly 60 min tho, 30 eliptical / 30 rowing or bike or stair climber. Its the most important part of your workout right now. You hafta work HARD, dont just get on and daydream about pizza, focus and push yourself, your worth it! I drank alot of water also and not tap water. I mixed water with my protien instead of milk, just concentrate on burning fat, then get ripped!

[mkrulic]

why do you have days off? do cardio at the least. I say stay away from fruit. fruit sugar is no good.

[Johny-too-small]

why do you have days off? do cardio at the least. I say stay away from fruit. fruit sugar is no good.

WHAT???

Please, if you have no education or knowlegde on the subject than do not post! Wow....

[mkrulic]

WHAT???

Please, if you have no education or knowlegde on the subject than do not post! Wow....

fruit sugar bypasses the liver and goes straight to fat cells.

[FireGuy]

Agree with mkrulic on this one, fruit sugar is a no no.

[Johny-too-small]

fruit sugar bypasses the liver and goes straight to fat cells.

Goes stratight to fat cells? What does that mean?

Youre going to have to prove this with scientifc evidence.

[FireGuy]

Excert from John Parrillo who I consider one of the most respected people in the game when it comes to nutrition.

“Fructose is used primarily to restore liver glycogen, it is really not a good supplier of muscle glycogen. Fructose is easily converted to bodyfat. Because of fructose’s molecular structure, the liver readily converts it into a long chain triglyceride (a fat). Therefore a majority of the fruit you eat can end up as bodyfat on your physique”
That is from his Sports Nutrition Guide which is about 400 pages of some of the best nutrition info out there.
If you have never heard of Parrillo, do a google on him and I think you will be impressed with his knowledge.

[mkrulic]

Goes stratight to fat cells? What does that mean?

Youre going to have to prove this with scientifc evidence.

it means its BAD for cutters. and I heard it on the news. cant site a reference.

[mkrulic]

Excert from John Parrillo who I consider one of the most respected people in the game when it comes to nutrition.

“Fructose is used primarily to restore liver glycogen, it is really not a good supplier of muscle glycogen. Fructose is easily converted to bodyfat. Because of fructose’s molecular structure, the liver readily converts it into a long chain triglyceride (a fat). Therefore a majority of the fruit you eat can end up as bodyfat on your physique”
That is from his Sports Nutrition Guide which is about 400 pages of some of the best nutrition info out there.
If you have never heard of Parrillo, do a google on him and I think you will be impressed with his knowledge.

Im going to search this guy. thanks for the info

[Johny-too-small]

it means its BAD for cutters. and I heard it on the news. cant site a reference.

You heard it on the news? What news? EXPLAIN what you said and why you BELIEVE it.

I also heard that George Bush has a 12" member. Give me a brerak. Show me the scientific PROOF that its bad for CUTTERS. How did PHIL HERNON win the NPC Overalls cutting on fruit?

Excert from John Parrillo who I consider one of the most respected people in the game when it comes to nutrition.

“Fructose is used primarily to restore liver glycogen, it is really not a good supplier of muscle glycogen. Fructose is easily converted to bodyfat. Because of fructose’s molecular structure, the liver readily converts it into a long chain triglyceride (a fat). Therefore a majority of the fruit you eat can end up as bodyfat on your physique”
That is from his Sports Nutrition Guide which is about 400 pages of some of the best nutrition info out there.
If you have never heard of Parrillo, do a google on him and I think you will be impressed with his knowledge.

WOW! Bro, your credibility is shot with that one. Who the hell is John Parrillo? What shows has he won? ARE YOU KIDDING ME???

The guy sells Cinnamon Rolls! And he is a BODYBUILDING NUTRITION GURU???!! http://www.parrillo.com/


Thats your idea of a food???? And fruit is not? Parrillo loves guys like you because you pad his wallet. Of course he is going to say fruit is bad! He sells cinnamon rolls and protein bars. The guy is a con.

hahahhahah. Man, you guys believe anything as long as your read it out of M&F and watch it on Oprah. Thanks for the humor, its been a real whopper of a debate.

[FireGuy]

You heard it on the news? What news? EXPLAIN what you said and why you BELIEVE it.

I also heard that George Bush has a 12" member. Give me a brerak. Show me the scientific PROOF that its bad for CUTTERS. How did PHIL HERNON win the NPC Overalls cutting on fruit?





WOW! Bro, your credibility is shot with that one. Who the hell is John Parrillo? What shows has he won? ARE YOU KIDDING ME???

The guy sells Cinnamon Rolls! And he is a BODYBUILDING NUTRITION GURU???!! http://www.parrillo.com/


Thats your idea of a food???? And fruit is not? Parrillo loves guys like you because you pad his wallet. Of course he is going to say fruit is bad! He sells cinnamon rolls and protein bars. The guy is a con.

hahahhahah. Man, you guys believe anything as long as your read it out of M&F and watch it on Oprah. Thanks for the humor, its been a real whopper of a debate.

Dude, why so argumentative? I just copied and pasted an article from someone who has worked with many pros and you get all worked up. This place is supposed to be where people come to share knowledge. Why do you have to take an attitude with everyone who subscribes to different theories than you? Relax and go eat some fruit and come back when you can at least be respectful with your opinions.

[FireGuy]

FROM SYNAPSE MEDICAL RESEARCH:

Fructose Converts to Fat Faster Than Other Sugars
A general assumption is that fructose means fruit and most of us don’t worry about getting too much sugar from our fruits because we just don’t eat them very often. We may be getting an overload of fructose without even being aware of it, though. And what’s even worse is that a researcher from the UT Southwestern Medical Center in Dallas has just discovered that fructose in the diet converts to fat faster than any other sweeteners available today.

Dr. Elizabeth Parks, an associate professor of clinical nutrition, says the kinds of foods we eat, especially the carbohydrates, influence fat synthesis and may have as big an effect in a weight-loss diet as counting calories. Traces of sugar occur naturally in many proteins (it’s the reason meats and pastries turn brown when cooked) but fruits and vegetables have the highest concentration of naturally occurring fructose. To test her theory, Parks and her colleagues recruited six healthy people for a three-part study using glucose- and fructose-sweetened breakfast drinks.

Sucrose is the complex form of sugar, meaning it’s made from two simpler sugars - glucose and fructose. The liver, working like a traffic cop, separates the glucose and fructose from the sucrose and sends each component, the glucose or the fructose, onto different routes, where one path leads to energy, to be burned as fuel as soon as possible, and the other path leads to long-term storage. As fat.

When the traffic cops in the liver (the triglycerides) encounter fructose, they send it into storage to become fat more quickly than they route the glucose to fat storage. Glucose is the preferred sugary fuel. The higher the concentration of fructose in the diet, the more fructose available to be converted into stored fat.

Parks’ six study participants drank a specially prepared fruit drink for breakfast. They ate a typical lunch four hours later. Their glucose levels were monitored throughout and the rate of lipogenesis was watched. Lipogenesis is the name of the process that converts the foods we eat into the fat we store, in all the places we’d rather not be storing it.

In blind and random order, each participant consumed a breakfast drink in one of three formulations. One drink was 100% glucose, mimicking the formula used in glucose-tolerance tests instrumental in diagnosing diabetes. A second drink was a 50:50 mixture of glucose to fructose. The third was 75% fructose.

When comparing the 100% glucose breakfast to the 50:50 formula, lipogenic activity became quickly apparent and more vigorous after ingesting the fructose in the 50:50 formula. The fat-building process was also activated when the 75% fructose mixture was consumed.

When the two high-fructose breakfast drinks were consumed, the build-up of stored fat continued into the afternoon, when the quick conversion of fructose to fat remained active during digestion of the lunch meal. The higher the concentration of fructose in the diet, the higher the rate of fat conversion.

All study participants were thin, in good health, with no known medical conditions that would impair sugar digestion and assimilation. Researchers suggest the fat-building result of a high-fructose diet may be different, perhaps exaggerated, in people with impaired digestive functions, such as diabetics, the obese, and people suffering from food allergies.

[gooer]

About the fruit issue:

I really don't know the definitive answer yes or no but I did read in Franco Columbo's The Bodybuilders Guide to Nutrition that he recommends eating grapes before a work out for energy and said sometimes that he would bring an entire bag of grapes with him when he worked out.

He has his PHD in Nutrition and won Mr. Olympia.

Besides I can't imagine anyone getting fat off of eating fruit.

[mkrulic]

You heard it on the news? What news? EXPLAIN what you said and why you BELIEVE it.

ok. fruit will not help you if you are trying to cut. why do I believe it? because I droped it out of my diet and now I have abs.


I also heard that George Bush has a 12" member. Give me a brerak. Show me the scientific PROOF that its bad for CUTTERS.

Did you hear this on a news broadcast? if not then this is what they call a straw man argument. and why would a news channel lie about this? do you think this was somethiing they just made up? what would motavate that?
hahahhahah. Man, you guys believe anything as long as your read it out of M&F and watch it on Oprah. Thanks for the humor, its been a real whopper of a debate.

a debate has two sides making solid points not one side making strawman arguments. Its obvious that you like fruit. youre acting like a child who has had something taken away.

[mkrulic]

About the fruit issue:

I really don't know the definitive answer yes or no but I did read in Franco Columbo's The Bodybuilders Guide to Nutrition that he recommends eating grapes before a work out for energy and said sometimes that he would bring an entire bag of grapes with him when he worked out.

He has his PHD in Nutrition and won Mr. Olympia.

Besides I can't imagine anyone getting fat off of eating fruit.

I read arnold s. say he would also watch him eat a huge bowl of pasta while cutting. the guy was a genetic freak.

[gooer]

I read arnold s. say he would also watch him eat a huge bowl of pasta while cutting. the guy was a genetic freak.

that's a strawman argument

[mkrulic]

that's a strawman argument

good call. I didnt even notice I did that.
did you see franco when he competed in the strongman competition? I know the refridgerator run was hard to watch but he did amazing for his weight

[gooer]

good call. I didnt even notice I did that.
did you see franco when he competed in the strongman competition? I know the refridgerator run was hard to watch but he did amazing for his weight

no where did you see it?

[mkrulic]

no where did you see it?

they run the classic strongmen on the cable channel every now and then. the one I saw had lou ferrigno and franco. franco had the heart of a champ but was too light to rank in the top five. inspiring tho.

[gooer]

they run the classic strongmen on the cable channel every now and then. the one I saw had lou ferrigno and franco. franco had the heart of a champ but was too light to rank in the top five. inspiring tho.

damn ill have to keep my eye out for reruns of that. franco was the man back in the day considering he was competing against lou ferrigno who was almost a foot taller than him and a lot heavier.