Page 1 of 2 12 LastLast
Results 1 to 40 of 47

Thread: I really need your help guys (Dieting)

  1. #1
    Join Date
    Apr 2009
    Posts
    305

    I really need your help guys (Dieting)

    This is my first time to start a cutting cycle and i really need help in sorting my diet out. I am 23 years old , 5ft 8inches tall, i weigh around 201 pounds with 14% body fat. My BMR 2,071 , RMR 1,924 , TDEE 3527

    Cycle plan:

    week 1-12: test prop 100mg/eod
    week 1-12: equipoise 500mg/wk
    week 6-12: anavar 50mg/daily

    Current diet:

    8:00 am-9:00 am : 50 min cardio on an empty stomach + 2 fish oil (18 cal, 0 protein, 0 carb, 2 g fat)

    9:00 am: 2 scoops weigh protein + 60g oats + 2 fish oil (488 cal, 48 g protein, 48 carbs, 7.8 g fat)

    11:00 am: 12 egg white + 28g raw brown rice (305 cal, 43.2 g protein, 24 g carb, 1.5 g fat)

    2:00 pm: 3 medium chicken breasts + 28 g whole wheet spagetti + broccoli (471cal, 69 g protein, 29.6g carbs, 8.5 g fat)

    4:00 pm: 1 fish oil + supplements + gym + 30 min cardio (18 cal, 0 protein, 0 carb ,1 g fat )

    5:30 pm : 2 scoops whey + 60g oats ( 470 cal ,48 g protein , 48 g carb, 5.8 g fat)

    6:30 pm : 2 cans of tuna + 3 tblspoon balsamic vinegar +whl wheet sphaggeti ( 452 cal, 71 g protein, 30 g carb, 2.7 g fat )

    9:30 pm : 2 chicken breast + 1 fish oil + 1 natty peanut butter ( 324 cal , 46 g protein, 3.5 g carb , 9 g fat)

    11:30 pm : 2 scoops casein protein + 1 fishoil (208 cal , 40 g protein , 2 g carb, 4 g fat )

    Total Calories= 2754 cal
    Total Protein= 365.3 g
    Total Carb= 185.1 g
    Total Fat= 42.3 g

    I just want to push my self to the limits and see whats the leanest physique that i can achieve. But im not really sure if my diet is good to go. I would really appreciate ur help guys.
    Last edited by cue_artist; 02-05-2010 at 12:42 PM.

  2. #2
    Join Date
    Feb 2009
    Posts
    1,508
    Quote Originally Posted by cue_artist View Post
    This is my first time to start a cutting cycle and i really need help in sorting my diet out. I am 23 years old , 5ft 8inches tall, i weigh around 201 pounds with 14% body fat. My BMR 2,071 , RMR 1,924 , TDEE 3527

    Cycle plan:

    week 1-12: test prop 100mg/eod
    week 1-12: equipoise 500mg/wk
    week 6-12: anavar 50mg/daily

    Current diet:

    8:00 am-9:00 am : 50 min cardio on an empty stomach (1 fish oil ) (1 g fat)

    9:00 am: 3 scoops weigh protein + 1/2 cup oats (538 cal, 72 g protein, 30 carbs)do 2 scoops and do 3/4 cup oats with water

    11:00 am: 12 egg white + 28g raw brown rice (305 cal, 43.2 g protein, 21 g carb)good

    2:00 pm: 3 medium chicken breasts + 1 eggplant + broccoli (374 cal,69 g protein, 14g carbs)do 28g brown rice here also

    4:00 pm: 1 fish oil + supplements + gym + 30 min cardio (1 g fat )

    5:30 pm : 2 scoops whey + 1 banana ( 350 cal ,48 g protein ,30 g carb )drop the banana and do 3/4 oats instead with 2 fish oil

    7:30 pm : 2 cans of tuna + 3 tblspoon balsamic vinegar +whl wheet sphaggeti ( 313 cal, 55 g protein, 21 g carb )do some broccoli here too-and double the carbs from sphaggeti

    9:30 pm : 1 chicken breast + 6 egg whites + 1 fish oil ( 214 cal , 0 carb , 1 g fat)check macros--left out protein--add 1 tbsp natty pb

    11:30 pm : 2 scoops whey protein (240 cal , 48 g proteint , 0 carb )do casein here--u dont need whey---add a fat source--udos oil or natty pb

    I just want to push my self to the limits and see whats the leanest physique that i can achieve. But im not really sure if my diet is good to go. I would really appreciate ur help guys.
    see bold above---make those changes and total the day up--cals and macros--u left out fat in most of ur pro/carb meals but there is fat there--need to list that---ur protein shake even has a little fat--so does the chicken
    Last edited by mg1228; 02-04-2010 at 09:52 AM.

  3. #3
    Join Date
    Apr 2009
    Posts
    305
    thanks for the reply bro ,
    how much cal , prot,carb,fat, should i shoot for mg1228?

  4. #4
    Join Date
    Apr 2009
    Posts
    305
    and im not really sure how calculate the amount of fat in each meal ?

  5. #5
    Join Date
    Feb 2009
    Posts
    1,508
    what multiplier did u use for tdee----u do cardio everyday? how many times do u train weights a week?


    look at the package for the fat content---or use fitday.com----4oz ch breast is prob1.5--1/2 oats is 3gr--3/4 is 4.5gr for starters----1 fat gr is 9 cals

  6. #6
    Join Date
    Apr 2009
    Posts
    305
    i train 5 days a week and usually do cardio 2 times a day . The first session of cardio is 50 min and that is on an empty stomach, the second session i do is for 30 mins after weight training.
    Last edited by cue_artist; 02-04-2010 at 01:40 PM.

  7. #7
    Join Date
    Feb 2009
    Posts
    1,508
    ok---just tryin to see how that tdee was figured-----u should do a 40/40/20 split imo--so 40% cals from protein and carbs and 20% cals from fat---


    i think u should try to get 2900-3000 cals a day so basically around 300gr pro 300gr carb 65gr fat


    how has ur diet been to this point---because with that amount of cardio u could even get closer to tdee cals and cut alot of fat---depending on how long youve been doin that much cardio and how u been eating

  8. #8
    Join Date
    Apr 2009
    Posts
    305
    mg1228 can you check if i have my tdee figured out correctly? To be honest with you i calculated it using some sort of tdee calculator. I have been doing cardio like this for a week so far and was eating exactly the way i have posted. But the thing that is scaring me bro is that its alot food ...

    One more thing how many grams is 3/4 cup of oats ?
    and how do u figure the amounts of protein , carb , and fat that you need daily in order to cut ?
    Last edited by cue_artist; 02-04-2010 at 02:29 PM.

  9. #9
    Join Date
    Feb 2009
    Posts
    1,508
    3/4 cup oats is 225 cals 7.5gr pro 40gr carbs 4.5gr fat
    u need to take in less calories than u burn---or burn more than u take in via cardio---there just has to b a deficit

  10. #10
    Join Date
    Apr 2009
    Posts
    305
    mg1228 my only problem is that i dont know how much of protein , carb , and fat to eat . Can you plz teach me ?

  11. #11
    Join Date
    Apr 2008
    Location
    california
    Posts
    4,136
    So if you are trying to cut, you need to find the tdee, but also you should know your body better than any formula. If that is a ton of food in your eyes, then it might not be a cutting diet for you. and 3500 cals is def not a cutting diet. What is your metabolism like? tdee seems off.

  12. #12
    Join Date
    Apr 2009
    Posts
    305
    well i think the tdee is off. To be honoest with you guys i really dont know how to calculate the tdee and i used a normal tdee calculator. My metabolism is kinda of normal not fast but also not slow

  13. #13
    Join Date
    Feb 2009
    Posts
    1,508
    i got ur tdee at 3200 using a 1.55 multiplier----so shoot for 2700 total calories for the day

    40% of 2700 is 270gr protein divided by 8 meals =34 gr of protein per meal

    40% of 2700 is 270gr carbs divided by 8 meals = 34 gr of carbs per meal

    20% of 2700 is 60gr fat divided by 8 meals = 7.5 gr of fat for each meal


    of course ur gonna have pro/carb meals and pro/fat meals---pro/fat is recommended later in the day and pro/carb 1st half of day---for example i wouldnt eat 8oz chicken with 3/4 cup oats and 2 tbsp natty pb---i would eat either the oats or the pb

  14. #14
    Join Date
    Apr 2008
    Location
    california
    Posts
    4,136
    Quote Originally Posted by cue_artist View Post
    This is my first time to start a cutting cycle and i really need help in sorting my diet out. I am 23 years old , 5ft 8inches tall, i weigh around 201 pounds with 14% body fat. My BMR 2,071 , RMR 1,924 , TDEE 3527

    Cycle plan:

    week 1-12: test prop 100mg/eod
    week 1-12: equipoise 500mg/wk
    week 6-12: anavar 50mg/daily

    Current diet:

    8:00 am-9:00 am : 50 min cardio on an empty stomach (1 fish oil ) (1 g fat)
    if you lose weight easily then I would not recommend this, especially when you go off cycle
    9:00 am: 3 scoops weigh protein + 1/2 cup oats (538 cal, 72 g protein, 30 carbs)
    drop the carbs and do pro/fat here
    11:00 am: 12 egg white + 28g raw brown rice (305 cal, 43.2 g protein, 21 g carb)
    this looks ok to me
    2:00 pm: 3 medium chicken breasts + 1 eggplant + broccoli (374 cal,69 g protein, 14g carbs)
    good to me
    4:00 pm: 1 fish oil + supplements + gym + 30 min cardio (1 g fat )
    I would put a pro/fat meal here
    5:30 pm : 2 scoops whey + 1 banana ( 350 cal ,48 g protein ,30 g carb )
    this is ok, IF you have a prewo meal, otherwise this needs to be a meal. Also do 20 minutes low intensity cardio here - you can also do it while drinking your shake if you prefer. If you don't do am cardio then this needs to be an hour
    7:30 pm : 2 cans of tuna + 3 tblspoon balsamic vinegar +whl wheet sphaggeti ( 313 cal, 55 g protein, 21 g carb )
    like mg said, macros seem off here
    9:30 pm : 1 chicken breast + 6 egg whites + 1 fish oil ( 214 cal , 0 carb , 1 g fat)
    this is a great meal to have pwo, but not before bed. you can drop the eggs except maybe one or two, but eat primarily chicken breast as your last meal.
    11:30 pm : 2 scoops whey protein (240 cal , 48 g proteint , 0 carb )
    like mg said, casein if any type of powder
    I just want to push my self to the limits and see whats the leanest physique that i can achieve. But im not really sure if my diet is good to go. I would really appreciate ur help guys.
    How do you react to gear? I would eat at maintenance (tdee) and do tons of cardio to make up the difference. That will help you keep size or get bigger but also lean you out. Cardio is king here. ALso do not do the easy machines unless it is PWO. do the stairmaster and treadmill.

  15. #15
    Join Date
    Apr 2009
    Posts
    305
    Guys can i ask a stupid question ? In our country we dont use onces for measuring chicken ... How big is 8 ounces of chicken ?

  16. #16
    Join Date
    Apr 2008
    Location
    california
    Posts
    4,136
    use fitday for whatever measurements you use

  17. #17
    Join Date
    Apr 2009
    Posts
    305
    Twist shouldnt pwo be a liqued meal consisting of whey protein and simple carbs . So that we can restore glycogen levels and feed the muslce
    Last edited by cue_artist; 02-04-2010 at 02:58 PM.

  18. #18
    Join Date
    Apr 2009
    Posts
    305
    My last cycle was test enanthate 500 mg/wk and 400 mg/eq for 12 weeks. Everything went alright and i gained around 30 pounds. I started dieting as soon as i finished my pct, but wasnt that dedicated. I started serious dieting a week ago, and increased cardio sessions to 2 daily one in the morning (50 mins) and one after training (30 mins) . i lost 1 kg so far... But i wasnt certain of my diet . Thats why im refering to you guys to get things sorted out
    Last edited by cue_artist; 02-04-2010 at 03:05 PM.

  19. #19
    Join Date
    Feb 2009
    Posts
    1,508
    Quote Originally Posted by cue_artist View Post
    Twist shouldnt pwo be a liqued meal consisting of whey protein and simple carbs . So that we can restore glycogen levels and feed the muslce
    u can do pwo shake but eat real food 1hr later at 6:30pm not 7:30pm--u dont have to have simple carbs no---i prefer complex all the way

  20. #20
    Join Date
    Apr 2009
    Posts
    305
    thanks for the clarification mg1228 .
    So do i have to modify the modified version of the diet that you suggested ?

  21. #21
    Join Date
    Apr 2008
    Location
    california
    Posts
    4,136
    Quote Originally Posted by cue_artist View Post
    Twist shouldnt pwo be a liqued meal consisting of whey protein and simple carbs . So that we can restore glycogen levels and feed the muslce
    according to muscletech yes... But I say no. A glass of milk (whey) is never a meal. It can be considered a premeal drink though. But at that time in your day you have not had real food for a while so I say you need a preworkout meal or a postworkout meal. either way you need a meal following close to your glass of milk.
    Quote Originally Posted by cue_artist View Post
    My last cycle was test enanthate 500 mg/wk and 400 mg/eq for 12 weeks. Everything went alright and i gained around 30 pounds. I started dieting as soon as i finished my pct, but wasnt that dedicated. I started serious dieting a week ago, and increased cardio sessions to 2 daily one in the morning (50 mins) and one after training (30 mins) . i lost 1 kg so far... But i wasnt certain of my diet . Thats why im refering to you guys to get things sorted out
    2 pounds in a week isn't bad at all. At that rate you will be in great shape in about 6-7 weeks, without a cycle. I would keep up your good work and save the cycle for a clean bulk. That is a better idea, that way you don't need to worry about gaining a lot of fat in pct when your hormones are ****ed up

  22. #22
    Join Date
    Apr 2009
    Posts
    305
    Thanks for the advise twist I really want to do this cut with steroids , i have been working so hard to reduce body fat before cycling and i feel so prepared for it. I just want to see the best condition that i can reach

  23. #23
    Join Date
    Apr 2009
    Posts
    305
    Yeah and by the way guys i just bought some casinated protein and will be using it starting from today

  24. #24
    Join Date
    Apr 2008
    Location
    california
    Posts
    4,136
    on has a mix of all different types of protein which is the best thing to have at any time in my opinion.

  25. #25
    Join Date
    Apr 2009
    Posts
    305
    Twist i noticed that you have alot pro/fat and low pro/carb meals in the diet u preposed ... why is that ?

  26. #26
    Join Date
    Apr 2008
    Location
    california
    Posts
    4,136
    when trying to burn fat you want to reduce carbs to next to nothing after cardio (to keep fat burning going), and when you are eating your preworkout meal (so that you run off bf while training), also you should make up for the loss of carbs in the preworkout meal by doubling the carbs in the pwo meal.

    When trying to lose weight (for the hardloser), you want to run off bf as much during the day as possible, without dipping into muscle stores (impossible, but as much as you can). Anabolics will make the lower carbs easier because you will utilize the nutrients better. you will have a much better allocation of resources, therefore dropping fat easier and quicker.

    ps. I love eq. It is my favorite anabolic by faaaaaaarrrrrrrr...

  27. #27
    Join Date
    Apr 2009
    Posts
    305
    thanks for the advise Twist and mg . I have to sleep right now so i can wake for the morning cardio tommorow . I will post the revised diet tommorow so that you can give me ur opinions

  28. #28
    Join Date
    Feb 2009
    Posts
    1,508
    Quote Originally Posted by Twist View Post
    when trying to burn fat you want to reduce carbs to next to nothing after cardio (to keep fat burning going), and when you are eating your preworkout meal (so that you run off bf while training), also you should make up for the loss of carbs in the preworkout meal by doubling the carbs in the pwo meal.

    When trying to lose weight (for the hardloser), you want to run off bf as much during the day as possible, without dipping into muscle stores (impossible, but as much as you can). Anabolics will make the lower carbs easier because you will utilize the nutrients better. you will have a much better allocation of resources, therefore dropping fat easier and quicker.

    ps. I love eq. It is my favorite anabolic by faaaaaaarrrrrrrr...
    those two statements are for people with higher bf% right---u wouldnt recommend that for someone who is sub 10%

  29. #29
    Join Date
    Feb 2009
    Posts
    1,508
    Quote Originally Posted by Twist View Post
    on has a mix of all different types of protein which is the best thing to have at any time in my opinion.
    only thing i dont like about that product (ON nitro core 24) is that its hard to control macros with it--i think 2 scoops is 400 cals 48 pro 28 carbs 10 fat)--but it is a mixture of like 10 proteins

  30. #30
    Join Date
    Feb 2009
    Posts
    1,508
    Quote Originally Posted by cue_artist View Post
    thanks for the clarification mg1228 .
    So do i have to modify the modified version of the diet that you suggested ?
    im sure twist is more knowledgable than me as far as diet---although both approaches will work-they are similar anyhow-if his is lower carb than i think u should go with which one u think u can stick to---hes got ur last carbs bfor ur workout at 11am and u wo at 4pm--will that work--yea--would i be able to do it--no


    u eat close to either diet and keep that wo schedule---u will b ripped

  31. #31
    Join Date
    Apr 2008
    Location
    california
    Posts
    4,136
    Quote Originally Posted by mg1228 View Post
    those two statements are for people with higher bf% right---u wouldnt recommend that for someone who is sub 10%
    You are correct, also he is going to be on anabolics so that will help him. I also still cautioned him on the morning cardio, but he is the only one who knows if he can do that. I cannot without dropping muscle, and if he is at a low bf then I say no way.

    Quote Originally Posted by mg1228 View Post
    only thing i dont like about that product (ON nitro core 24) is that its hard to control macros with it--i think 2 scoops is 400 cals 48 pro 28 carbs 10 fat)--but it is a mixture of like 10 proteins
    correct again, but it doesn't make that much of a difference in my opinion. macros are off on every meal you eat anyway. even if you eat the same amount of food at every meal, the macros for each meal will still differ.

    Quote Originally Posted by mg1228 View Post
    im sure twist is more knowledgable than me as far as diet---although both approaches will work-they are similar anyhow-if his is lower carb shouldn't be too much lower than i think u should go with which one u think u can stick to---hes got ur last carbs bfor ur workout at 11am and u wo at 4pm--will that work--yea--would i be able to do it--no


    u eat close to either diet and keep that wo schedule---u will b ripped
    let me clarify your carbs as I would see it:
    cut out carbs in the meal after your cardio, and the meal before your workout. However, those carbs should be made up in other meals, primarily your pwo meal. SO both of mg and my diet approaches should be similar. Mine would be a little lower in carbs because you can't just double the carbs in two other meals, but your macros are off also so it should be easy to do. Also I wouldn't put you at a 500 calorie deficit, I would do maybe 1-200 deficit if any (make up the deficit through cardio).

  32. #32
    Join Date
    Feb 2009
    Posts
    1,508
    Quote Originally Posted by Twist View Post
    You are correct, also he is going to be on anabolics so that will help him. I also still cautioned him on the morning cardio, but he is the only one who knows if he can do that. I cannot without dropping muscle, and if he is at a low bf then I say no way.


    correct again, but it doesn't make that much of a difference in my opinion. macros are off on every meal you eat anyway. even if you eat the same amount of food at every meal, the macros for each meal will still differ.



    let me clarify your carbs as I would see it:
    cut out carbs in the meal after your cardio, and the meal before your workout. However, those carbs should be made up in other meals, primarily your pwo meal. SO both of mg and my diet approaches should be similar. Mine would be a little lower in carbs because you can't just double the carbs in two other meals, but your macros are off also so it should be easy to do. Also I wouldn't put you at a 500 calorie deficit, I would do maybe 1-200 deficit if any (make up the deficit through cardio).
    i agree--if he is doin that much cardio---he should eat close to tdee---and adjust after time

  33. #33
    Join Date
    Apr 2009
    Posts
    305
    Guys i have edited the diet can you plz check it out for me ?

  34. #34
    Join Date
    Apr 2009
    Posts
    305
    Edited Diet:

    8:00 am-9:00 am : 50 min cardio on an empty stomach + 2 fish oil (18 cal, 0 protein, 0 carb, 2 g fat)

    9:00 am: 2 scoops weigh protein + 60g oats + 2 fish oil (488 cal, 48 g protein, 48 carbs, 7.8 g fat)

    11:00 am: 12 egg white + 28g raw brown rice (305 cal, 43.2 g protein, 24 g carb, 1.5 g fat)

    2:00 pm: 3 medium chicken breasts + 28 g whole wheet spagetti + broccoli (471cal, 69 g protein, 29.6g carbs, 8.5 g fat)

    4:00 pm: 1 fish oil + supplements + gym + 30 min cardio (18 cal, 0 protein, 0 carb ,1 g fat )

    5:30 pm : 2 scoops whey + 60g oats ( 470 cal ,48 g protein , 48 g carb, 5.8 g fat)

    6:30 pm : 2 cans of tuna + 3 tblspoon balsamic vinegar +whl wheet sphaggeti ( 452 cal, 71 g protein, 30 g carb, 2.7 g fat )

    9:30 pm : 2 chicken breast + 1 fish oil + 1 natty peanut butter ( 324 cal , 46 g protein, 3.5 g carb , 9 g fat)

    11:30 pm : 2 scoops casein protein + 1 fishoil (208 cal , 40 g protein , 2 g carb, 4 g fat )

    Total Calories= 2754 cal
    Total Protein= 365.3 g
    Total Carb= 185.1 g
    Total Fat= 42.3 g
    Last edited by cue_artist; 02-05-2010 at 12:41 PM.

  35. #35
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,443
    I've been following this post and am getting worried again... I weight train first thing in the morning and then do cardio immediately following. I eat meal 1 an hour before I go to the gym - that meal is a protein shake (30g protein) and 1/2 cup oats. I opted to eat a pre-workout meal to break my fast from sleeping, and also to have energy to lift.

    My PWO meal is a whey shake and usually 2 slices of Ezekiel Bread w/ 1tbsp. natty PB. If I read correctly, Twist is suggesting no carbs PWO (as well as pre cardio, but I can't avoid this due to lifting before cardio).

  36. #36
    Join Date
    Feb 2009
    Posts
    1,508
    Quote Originally Posted by gbrice75 View Post
    I've been following this post and am getting worried again... I weight train first thing in the morning and then do cardio immediately following. I eat meal 1 an hour before I go to the gym - that meal is a protein shake (30g protein) and 1/2 cup oats. I opted to eat a pre-workout meal to break my fast from sleeping, and also to have energy to lift.

    My PWO meal is a whey shake and usually 2 slices of Ezekiel Bread w/ 1tbsp. natty PB. If I read correctly, Twist is suggesting no carbs PWO (as well as pre cardio, but I can't avoid this due to lifting before cardio).
    he is saying pro/fat before wo and double up on carbs pwo----and he is suggesting pro/fat following cardio only not pwo cardio-----cue works out in the evening--u wo in the morning like myself-------although i would drop that natty pb pwo---

  37. #37
    Join Date
    Feb 2009
    Posts
    1,508
    Quote Originally Posted by cue_artist View Post
    Edited Diet:

    8:00 am-9:00 am : 50 min cardio on an empty stomach + 2 fish oil (18 cal, 0 protein, 0 carb, 2 g fat)take an amino tab bfor cardio--drink plenty of water during

    9:00 am: 2 scoops weigh protein + 60g oats + 2 fish oil (488 cal, 48 g protein, 48 carbs, 7.8 g fat)1scoop protein powder and do 2 tbsp natty pb instead of oats

    11:00 am: 12 egg white + 28g raw brown rice (305 cal, 43.2 g protein, 24 g carb, 1.5 g fat)put the oats here--do 1 cup

    2:00 pm: 3 medium chicken breasts + 28 g whole wheet spagetti + broccoli (471cal, 69 g protein, 29.6g carbs, 8.5 g fat)good

    4:00 pm: 1 fish oil + supplements + gym + 30 min cardio (18 cal, 0 protein, 0 carb ,1 g fat )

    5:30 pm : 2 scoops whey + 60g oats ( 470 cal ,48 g protein , 48 g carb, 5.8 g fat)good

    6:30 pm : 2 cans of tuna + 3 tblspoon balsamic vinegar +whl wheet sphaggeti ( 452 cal, 71 g protein, 30 g carb, 2.7 g fat )

    9:30 pm : 2 chicken breast + 1 fish oil + 1 natty peanut butter ( 324 cal , 46 g protein, 3.5 g carb , 9 g fat)try to do red meat here if u can

    11:30 pm : 2 scoops casein protein + 1 fishoil (208 cal , 40 g protein , 2 g carb, 4 g fat )

    Total Calories= 2754 cal
    Total Protein= 365.3 g
    Total Carb= 185.1 g
    Total Fat= 42.3 g
    see bold above---do the 1 scoop in meal 1 because u dont need 365gr pro--u really only need 300gr and u could up carbs to get the cals back----fats are too low so by adding 2 tbsp in meal 1 it puts it more in line also puts u with a pro/fat following cardio like twist said---make the changes and redo macros and repost and lets see where that puts u

  38. #38
    Join Date
    Apr 2009
    Posts
    305
    Did not really change alot the amount of protein is still high , fat increased , carbs about the same


    8:00 am-9:00 am : 50 min cardio on an empty stomach + 2 fish oil (18 cal, 0 protein, 0 carb, 2 g fat)

    9:00 am: 1 scoops weigh protein + 2 tbsp natty pb + 2 fish oil (328 cal, 32 g protein, 11 g carb, 19 g fat)

    11:00 am: 12 egg white + 1 cup oats (80g) (517 cal, 56.2 g protein, 54 g carb, 5.8 g fat)

    2:00 pm: 3 medium chicken breasts + 28 g whole wheet spagetti + broccoli (471cal, 69 g protein, 29.6g carbs, 8.5 g fat)

    4:00 pm: 1 fish oil + supplements + gym + 30 min cardio (18 cal, 0 protein, 0 carb ,1 g fat )

    5:30 pm : 2 scoops whey + 60g oats ( 470 cal ,48 g protein , 48 g carb, 5.8 g fat)

    6:30 pm : 2 cans of tuna + 3 tblspoon balsamic vinegar +whl wheet sphaggeti ( 452 cal, 71 g protein, 30 g carb, 2.7 g fat )

    9:30 pm : 2 chicken breast + 1 fish oil + 1 natty peanut butter ( 324 cal , 46 g protein, 3.5 g carb , 9 g fat)

    11:30 pm : 2 scoops casein protein + 1 fishoil (208 cal , 40 g protein , 2 g carb, 4 g fat )

    Total Calories= 2806 cal
    Total Protein= 362.2 g
    Total Carb= 178.1 g
    Total Fat= 57.8 g

  39. #39
    Join Date
    Apr 2009
    Posts
    305
    mg1228 can you plz take a look at the diet i created. I took your advise and divided my macros to 40 % protein , 40 % carb , 20 % fat and here is what i came up with

    8:00 am-9:00 am : 50 min cardio on an empty stomach + 2 fish oil (18 cal, 0 protein, 0 carb, 2 g fat)

    9:00 am: 1 scoops weigh protein + 80 g oats + 2 fish oil (449 cal, 37 g protein, 54 g carb, 8 g fat)

    11:00 am: 2 egg white + 1 chicken breast + 50 g brown rice + 2 cup brocolli (385 cal, 39 g protein, 49.7 g carb, 4.4 g fat)

    2:00 pm: 2 chicken breasts + 50 g brown rice + 2 cup broccoli (461cal, 54.8 g protein, 49.7 g carbs, 6.9 g fat)

    4:00 pm: 2 fish oil + supplements + gym + 30 min cardio (18 cal, 0 protein, 0 carb ,2 g fat )

    5:30 pm : 1 scoops whey + 80g oats ( 431 cal , 37 g protein , 58 g carb, 6 g fat)

    6:30 pm : 1 cans of tuna + 3 tblspoon balsamic vinegar +50 g brown rice +1 cup broccoli ( 403 cal, 42 g protein, 52.9 g carb, 2.7 g fat )

    9:30 pm : 2 chicken breast + 1 fish oil + 1 natty peanut butter ( 324 cal , 46 g protein, 3.5 g carb , 17.3 g fat)

    11:30 pm : 1 scoop casein protein + 2 natty peanut butter (285 cal , 28 g protein , 9 g carb, 17 g fat )

    Total Calories= 2774 cal
    Total Protein= 283.8 g
    Total Carb= 276.8 g
    Total Fat= 66.3g


    Am i good to go or do you prefer any changes ? Also , should i eat every 2 hours or every 3 hours ? And on non-working out should decrease my calorie intake or should i stay the same ? Any advise would be appreciated bro

    thanks in advance
    Last edited by cue_artist; 02-06-2010 at 03:21 AM.

  40. #40
    Join Date
    Nov 2009
    Location
    New Jersey
    Posts
    17,443
    Quote Originally Posted by mg1228 View Post
    he is saying pro/fat before wo and double up on carbs pwo----and he is suggesting pro/fat following cardio only not pwo cardio-----cue works out in the evening--u wo in the morning like myself-------although i would drop that natty pb pwo---
    Got it, thanks for the clarification! =)

Page 1 of 2 12 LastLast

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •