Pretty much trying to cut some fat without losing that much weight if that makes sense? I got up to 215 pretty much just eaing whatever i want and working out. I dieted for the most part when i could but pretty much just tried to eat 5-6k calories a day didnt care where it came from. Last time i cut i was 191 and 7% bodyfat. This time im trying to cut and be like 7-8% bodyfat but be over 200 lbs. ANyways heres the diet I been on lemme know what you guys think!
Meal 1 (4pm) - 6 egg whites 2 whole grain multigrain tortillas. ketchup and hotsauce on the egg whites (im going to change to sugar free ketchup in about a month or so im just getting back into the concept that im on diet again haha)
meal 2 (6pm) - Lite yogurt mixed with 1 cup old fashioned oats (i chose this cause i cant eat oats w/o pukin and lite yogurt is low GI ya ya soft look)
Workout
Post workout around 9ish - 40g whey protein, then some sort of dex usually willy wonka nerds, bottle caps, fundip etc. around 80grams
Post post workout meal 1 hr after pwo shake - Whole grain multigrain pasta w/ no sugar added sauce and chicken breast cut up into the pasta
meal 5 (2am ish)- Cottage cheese 3 servings
meal 6 (4-6am ish) - Muscle milk before bed
Lemme know what you guys think! I will be changing it as my body adapts but
i havent dieted of any sort since last april so im looking leaner everyday and still holding aobut 210lbs and my strength is going through the rooof!!!!
Macros
1. 6 egg whites - 96 cals 24g protein
tortillas - 280 cals 46carbs 4g fat (1g sat) 5g protein
ketchup - 5 cals 1g carb
turkey - 120 cals
2. lite yoghurt - 200 cals 36g carbs 0 fat 6g protein
1 cup oats - 300 cals 54g carbs 10g protein
3. Pwo - Whey protein - 240 cals 48g protein
nerds - 350 cals 84g carbs
4. ppwo - multigrain pasta 380 cals 82g carbs 16g protein 1g fat
chicken breast - 130 cals 1.5g fat 29g protein
sauce - 140 cals 20g carbs 6g fat (1g saturated) 2g protein
5. Cottage cheese 360 cals 39g protein 0g fat 4g carbs
6. Muscle milk - 350 cals 18g fat 12g carbs 32g protein
Total
Calories - 2951
protein - 241g
fat - 33.5g
carbs - 302g
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Originally Posted by perfectbeast2001
Im just getting back into dieting and need to start out with decent tasting meals so i dont want to cheat 3x a day!! Before bed what do you recommend? I was jut using the muscle milk because it was the only casien protein i came across as i used to just have a whey shake w/ flax before bed. SHould i go back to whey and flax or should I have cottage cheese before bed? Also what you recommend PWO instead of the sweets? I got a few lbs of dextrose sitting around i can start adding to my shake but I noticed if i eat candy after a workout I never have a desire to cheat. Yoghurt will be dropped shortly Ive just been using it as an easy way to get oats in my system since i hate them.
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