Need diet tweaking again...

[caffeine_menace]

im 33 years old, 5'7", 215lbs and currently at 20% bf size 34 waist....im currently doing 30 min of cardio on a stair master (says 380 cal burned on average and keeping my heart rate between 125-135)5 days a week(M thru F) and lifting before cardio on M-W-F and Sat. i do 1 hour of mountain biking on the trails. My goal is to get down to 10-12% bf again. I started in 2006 at 235lbs and 27-30%bf size 38 waist and in 2008 i got down to 170lbs and 9-10%bf size 29 waist. Unfortunately in late 2008 i had a trailer crush my right foot and was disabled for 9 months then after i got back in the gym i got walking pneumonia and had my left lung collapse. Depression set in and i lacked motivation and gained weight. So i decided that i would have a fresh start for 2010 and start the journey again. All info is appreciated and i was able to do it with all the info i got from u guys last time and as we all know summer is right around the corner....


7:00-7:30am
3 eggs(on tue and thur i dont eat the eggs)
1 scoop whey,AAKG 3000mg/water
acetyl l-carnitine hci 1cap 500mg
fish oil 2 caps 2400mg
multivitamin 1 cap
tribulus extract 1 cap 625mg
CLEN 150mcg's
44g pro/ 21.5g fat/ 380 cal/ 4g carbs

8:45 am
lifting
cardio 30 min(maintain a 125-135 heart rate and machine says 380 cal burned)


10:45-11:00am
2 scoops whey protein in water
4 strawberrys
10 blueberries
1 banana
54g pro/ 4g fat/ 480 cal/ 60g carbs

12:00pm
chunk light tuna/mustard
5 saltines
23g pro/ 3.5g fat/ 170 cal/ 13g carbs

2:00pm
9 meatballs/tomato sauce/garlic(i know high in fat but i dont eat it everyday)
5 saltines
26g pro/ 30g fat/ 440 cal/ 28g carbs

4:00pm
5 turkey slices
1 slice wheat bread
27g pro/ .5g fat/ 170 cal/ 14g carbs

6:00-7:00 pm
2 chicken breast/cauliflower/carrots
25g pro/ 20g fat/ 356 cal/ 24 carbs

pro=199
fat=79.5
cal=1996
carbs=143

And i drink about 1gal of water a day

My BMR=66 + (6.23 x 215) + (12.7 x 67) - (6.8 x 33)

= 2031.95 x 1.55= 3149.52

Let me know how i can improve this other than the obvious meatballs....lol...I just want to cut down as much as i can in the next 4 months...
Thanx

[mg1228]

im 33 years old, 5'7", 215lbs and currently at 20% bf size 34 waist....im currently doing 30 min of cardio on a stair master (says 380 cal burned on average and keeping my heart rate between 125-135)5 days a week(M thru F) and lifting before cardio on M-W-F and Sat. i do 1 hour of mountain biking on the trails. My goal is to get down to 10-12% bf again. I started in 2006 at 235lbs and 27-30%bf size 38 waist and in 2008 i got down to 170lbs and 9-10%bf size 29 waist. Unfortunately in late 2008 i had a trailer crush my right foot and was disabled for 9 months then after i got back in the gym i got walking pneumonia and had my left lung collapse. Depression set in and i lacked motivation and gained weight. So i decided that i would have a fresh start for 2010 and start the journey again. All info is appreciated and i was able to do it with all the info i got from u guys last time and as we all know summer is right around the corner....


7:00-7:30am
3 eggs(on tue and thur i dont eat the eggs)what do u eat on tues/thurs?where is that 21gr fat coming from
1 scoop whey,AAKG 3000mg/water
acetyl l-carnitine hci 1cap 500mg
fish oil 2 caps 2400mg
multivitamin 1 cap
tribulus extract 1 cap 625mg
CLEN 150mcg's
44g pro/ 21.5g fat/ 380 cal/ 4g carbs

8:45 am
lifting
cardio 30 min(maintain a 125-135 heart rate and machine says 380 cal burned)


10:45-11:00am
2 scoops whey protein in water
4 strawberrysget rid of all fruit--do oats instead
10 blueberries
1 banana
54g pro/ 4g fat/ 480 cal/ 60g carbs

12:00pm
chunk light tuna/mustard
5 saltinesget rid of all crackers---add a complex carbs or good fat source instead
23g pro/ 3.5g fat/ 170 cal/ 13g carbs

2:00pm
9 meatballs/tomato sauce/garlic(i know high in fat but i dont eat it everyday)
5 saltinescome up with a better meal altogether
26g pro/ 30g fat/ 440 cal/ 28g carbs

4:00pm
5 turkey slices
1 slice wheat bread
27g pro/ .5g fat/ 170 cal/ 14g carbs

6:00-7:00 pm
2 chicken breast/cauliflower/carrotsno carrots--do broccoli---so those chicken breast r 2oz a piece? also ur fat macros are way off--should b like 3gr at the most
25g pro/ 20g fat/ 356 cal/ 24 carbs

pro=199
fat=79.5
cal=1996
carbs=143

And i drink about 1gal of water a day

My BMR=66 + (6.23 x 215) + (12.7 x 67) - (6.8 x 33)

= 2031.95 x 1.55= 3149.52

Let me know how i can improve this other than the obvious meatballs....lol...I just want to cut down as much as i can in the next 4 months...
Thanx

see bold above---think u need more cals--maybe get to 2500-2600 cals----

how long u been doin this cardio and weights?

[caffeine_menace]

how long u been doin this cardio and weights?

I started the first week of Jan. I was 231lbs and 24%bf

On the first meal the fat is coming mostly from the 3 eggs(15g), protein shake(4g) and fish oil(2.5g). On tue/thurs which is a cardio only day i do all the same minus the eggs.

So on my pwo meal i should do protein shake/water and a bowl of oats? why no fruit..I thought this was the only meal u could have something sweet? On the oats the one i have is 1/2 cup serving size..5g pro/ 3g fat/ 150 cal/ 27g carb do i do 1/2 a cup or a full cup?

For my 2pm meal i sub the meatballs with some 97% fat free jerky 2oz on most days
24g pro/ 2g fat/ 160 cal/ 12 carb
Wut can i add to this to make it better?

As for my 6pm dinner yea i underestimated on the chicken, couldnt find the bag with the nutrition chart..Why no carrots at dinner? Can i put them into my 2pm meal? Wuts a good sub for broccoli that stuff kills my stomach??

see bold above---think u need more cals--maybe get to 2500-2600 cals----

Doesnt more cals mean slower weight loss?

[mg1228]

I started the first week of Jan. I was 231lbs and 24%bf

On the first meal the fat is coming mostly from the 3 eggs(15g), protein shake(4g) and fish oil(2.5g). On tue/thurs which is a cardio only day i do all the same minus the eggs.u can still do this on cardio days--just do it after u do cardio---

So on my pwo meal i should do protein shake/water and a bowl of oats? why no fruit.fruit is sugar--albeit natural--depends on how fast u wanna cut.I thought this was the only meal u could have something sweet?i wouldnt if cutting On the oats the one i have is 1/2 cup serving size..5g pro/ 3g fat/ 150 cal/ 27g carb do i do 1/2 a cup or a full cup?depends on calorie needs--prob 3/4 cup

For my 2pm meal i sub the meatballs with some 97% fat free jerky 2oz on most days
24g pro/ 2g fat/ 160 cal/ 12 carb
Wut can i add to this to make it better?drop beef jerky and do 6 oz chicken breast and a complex carb

As for my 6pm dinner yea i underestimated on the chicken, couldnt find the bag with the nutrition chart..Why no carrots at dinner?sugar Can i put them into my 2pm meal?i wouldnt Wuts a good sub for broccoli that stuff kills my stomach?? u prob aint use to eatin it--fibrous carbs r a must in cutting, imo



Doesnt more cals mean slower weight loss?

not really---its safer and u eat too low ur body adjusts and ur stuck--best to stay within 700-800 cals of tdee andd do cardio---alot of guys here that really know what theyre talkin about say start at tdee and do cardio and as fat loss slows drop cals as last resort-----plus it will make sure u maintain the muscle u have

[caffeine_menace]

Thanks mg1228, I'll make all the adjustments....I appreciate the help and critique..

[J-Dogg]

Wanted to chime in with a tip here,

If you like those meatballs,

I've been eating spaghetti while cutting.

Whole Wheat pasta has a very low GI burn rate.

I'll use about 1/3 cup of sauce, fairly low carbs and low fat and add chicken, or burger. Cook the burger well, drain the fat, and I set it on about 5 sheets of paper towel to get most of the fat out of the burger.

Season your sauce, simmer it with your burger. I'll cook up 5lbs of burger with 3 cans of sauce at a time, fills a 4qt container.

Boil your pasta, sauce, microwave, easy 3-4 minute meal with a good balance of lean protein and complex carbs.

[Damienm05]

Wanted to chime in with a tip here,

If you like those meatballs,

I've been eating spaghetti while cutting.

Whole Wheat pasta has a very low GI burn rate.

I'll use about 1/3 cup of sauce, fairly low carbs and low fat and add chicken, or burger. Cook the burger well, drain the fat, and I set it on about 5 sheets of paper towel to get most of the fat out of the burger.

Season your sauce, simmer it with your burger. I'll cook up 5lbs of burger with 3 cans of sauce at a time, fills a 4qt container.

Boil your pasta, sauce, microwave, easy 3-4 minute meal with a good balance of lean protein and complex carbs.

Great post. I never even thought about making spaghetti and meat sauce while cutting but I may do a batch this week. GI value/load 36/16. Just gonna make the sauce w/ minimal tomatoes and wine and more veggies I suppose.

[caffeine_menace]

Yeah my wife just found some chicken meatballs that are a 1/3 of the fat of the beef meatballs...I guess i could also use ground lean turkey to make them...Thanx for the recipe im always looking for quick stuff i can cook in the morning before work..

[caffeine_menace]

Ok made adjustments on the diet according to recommendations...Let me know if this better....

7:00-7:30am
1egg, 2 egg whites
1 scoop whey,AAKG 3000mg/water
acetyl l-carnitine hci 1cap 500mg
fish oil 2 caps 2400mg
multivitamin 1 cap
tribulus extract 1 cap 625mg
CLEN 150mcg's
43g pro/ 11g fat/ 200 cal/ 4g carbs

8:45 am
lifting
cardio 30 min(maintain a 125-135 heart rate and machine says 380 cal burned)


10:45-11:00am
2 scoops whey protein in water
creatine powder 5000mg
bcaa's powder 5000mg
1/2 cup oats
2tbsp sugar free strawberry jam
57g pro/ 7g fat/ 430 cal/ 37g carbs

12:00pm
chunk light tuna/mustard
multi grain bagel
33g pro/ 3.5g fat/ 380 cal/ 55g carbs

2:00pm
2 eggs/ 3 egg whites
3/4 cup prepared brown rice
27g pro/ 10g fat/ 341 cal/ 34g carbs

4:00pm
5 turkey slices
1 slice wheat bread
27g pro/ .5g fat/ 170 cal/ 14g carbs

6:00-7:00 pm
8 oz chicken breast
celery
corn
(Ive also been eating spinach and cauliflower to mix it up for both of these veggies)
27g pro/ 3.5g fat/ 218 cal/ 23g carbs

pro=214
fat=33.5
cal=1739
carbs=167

[mg1228]

not nearly enough cals--add 2 more meals

[caffeine_menace]

How many more cals do u think i need to up by? Would adding another 600 be sufficient?

4:00pm
5 turkey slices
1 slice wheat bread I could add another 150 cals to here but wut would be good to add? Another complex carb?
27g pro/ .5g fat/ 170 cal/ 14g carbs

6:00-7:00 pm
8 oz chicken breast and here i could probably add 4oz of more protein and up the portions of veggies
celery
corn
(Ive also been eating spinach and cauliflower to mix it up for both of these veggies)
27g pro/ 3.5g fat/ 218 cal/ 23g carbs

8:00-9:00pm
So i could add a snack before bed. Wut would go good here? On 2 nights of the 7 i some times have 1tbspn of PB or nutella

pro=214
fat=33.5
cal=1739
carbs=167

[Kiki]

nutella

The devils food!!!!!!!!!!!!!!!!!!!

Just mentioning nutella gets my mouth watering and my cravings going.

[americanoak]

The devils food!!!!!!!!!!!!!!!!!!!

Just mentioning nutella gets my mouth watering and my cravings going.

same

[caffeine_menace]

The devils food!!!!!!!!!!!!!!!!!!!

Just mentioning nutella gets my mouth watering and my cravings going.

lol....Yeah i use it to tone down my chocolate cravings I found that having 1 tbsp 1-2 nights a week keeps the cravings away...Sometimes i go weeks without it.

[caffeine_menace]

wwwwwwww

[LiftedDuramax2007]

MG is right

Nuff said

[mg1228]

u need to add 2 more meals consisting of about 400-450 cals each---dont add to existing meals

i dont want to tell u what to eat cause if u dont like it u wont stick with it

do that and re-post and we will go from there

[caffeine_menace]

This is wut ive had today so far....Sorry i had added to some of the meals before u posted up...



7:00-7:30am
1egg, 2 egg whites
1 scoop whey,AAKG 3000mg/water
acetyl l-carnitine hci 1cap 500mg
fish oil 2 caps 2400mg
multivitamin 1 cap
tribulus extract 1 cap 625mg
CLEN 150mcg's
43g pro/ 11g fat/ 200 cal/ 4g carbs

8:45 am
lifting
cardio 30 min(maintain a 125-135 heart rate and machine says 380 cal burned)


10:45-11:00am
2 scoops whey protein in water
creatine powder 5000mg
bcaa's powder 5000mg
3/4 cup oats I added an extra 1/4 cup here
2tbsp sugar free strawberry jam
cinnamon
59.5g pro/ 8.5g fat/ 505 cal/ 50.5g carbs

12:00pm
4oz ground turkey
1 egg
3/4 cup prepared brown rice
29g pro/ 22.5g fat/ 440 cal/ 33g carbs

2:00pm
2 eggs/ 3 egg whites
3/4 cup prepared brown rice
27g pro/ 10g fat/ 341 cal/ 34g carbs

4:00pm
chunky light tuna/mustard
multi grain bagel
33g pro/ 3.5g fat/ 380 cal/ 55g carbs


6:00-7:00 pm
4oz ground turkey
2 servings cauliflower
2 servings corn
28g pro/ 19g fat/ 450 cal/ 46g carbs

And i plan on having this at
9:00
2 fat free rice cakes
2 tbsp peanut butter
10g pro/ 16g fat/ 260 cal/ 20 carbs

pro=229.50
fat=90.5
cal=2576
carbs=242.5

[mg1228]

This is wut ive had today so far....Sorry i had added to some of the meals before u posted up...



7:00-7:30am
1egg, 2 egg whitesdrop the shake--add 2 whole eggs and 3 whites and 1/2 cup oats with water
1 scoop whey,AAKG 3000mg/water
acetyl l-carnitine hci 1cap 500mg
fish oil 2 caps 2400mg
multivitamin 1 cap
tribulus extract 1 cap 625mg
CLEN 150mcg's
43g pro/ 11g fat/ 200 cal/ 4g carbs

8:45 am
lifting
cardio 30 min(maintain a 125-135 heart rate and machine says 380 cal burned)


10:45-11:00am
2 scoops whey protein in water
creatine powder 5000mgi would drop this
bcaa's powder 5000mg
3/4 cup oats I added an extra 1/4 cup here
2tbsp sugar free strawberry jamdrop this
cinnamon
59.5g pro/ 8.5g fat/ 505 cal/ 50.5g carbs

12:00pm
4oz ground turkey
1 eggdrop this and do 5-6oz turkey
3/4 cup prepared brown rice
29g pro/ 22.5g fat/ 440 cal/ 33g carbscheck macros--not that much fat in turkey

2:00pm
2 eggs/ 3 egg whitesdo 5-6oz chicken breast here instead
3/4 cup prepared brown rice
27g pro/ 10g fat/ 341 cal/ 34g carbs

4:00pm
chunky light tuna/mustard
multi grain bageldrop this and add 1/2 cup oats
33g pro/ 3.5g fat/ 380 cal/ 55g carbs


6:00-7:00 pm
4oz ground turkey
2 servings cauliflower
2 servings corndrop this and stick to fibrous carbs
28g pro/ 19g fat/ 450 cal/ 46g carbscheck macros--19gr of fat from where?

And i plan on having this at
9:00
2 fat free rice cakesdrop this and do a casein shake instead
2 tbsp peanut buttermake sure this is natty pb---smartbalance makes a good one
10g pro/ 16g fat/ 260 cal/ 20 carbs

pro=229.50
fat=90.5
cal=2576
carbs=242.5

see bold above---make changes and redo macros and cals and see what it looks like

too much fat in that turkey---need to recheck that--lean gr beef is alot less than that

prob want to add in 6 more fish oils once ur fat totals come down from mistake on the fat in turkey

[LiftedDuramax2007]

Whats the difference in say Skippy crunchy PB and Natty PB?

[mg1228]

natty pb is basically just peanuts grinded up--most normal pb have the hydrogenated oil and sugar and other stuff that doesnt fit with these kinda diets

[xtinaunasty]

This is wut ive had today so far....Sorry i had added to some of the meals before u posted up...



7:00-7:30am
1egg, 2 egg whites - why not just do 9 egg whites and 1/2c oats?
1 scoop whey,AAKG 3000mg/water
acetyl l-carnitine hci 1cap 500mg
fish oil 2 caps 2400mg
multivitamin 1 cap
tribulus extract 1 cap 625mg
CLEN 150mcg's
43g pro/ 11g fat/ 200 cal/ 4g carbs

8:45 am
lifting
cardio 30 min(maintain a 125-135 heart rate and machine says 380 cal burned)


10:45-11:00am
2 scoops whey protein in water
creatine powder 5000mg
bcaa's powder 5000mg
3/4 cup oats
2tbsp sugar free strawberry jam
cinnamon
59.5g pro/ 8.5g fat/ 505 cal/ 50.5g carbs

12:00pm
4oz ground turkey
1 egg
3/4 cup prepared brown rice
29g pro/ 22.5g fat/ 440 cal/ 33g carbs

2:00pm
2 eggs/ 3 egg whites Again, do just whites and add flax/olive oil to rice
3/4 cup prepared brown rice
27g pro/ 10g fat/ 341 cal/ 34g carbs

4:00pm
chunky light tuna/mustard
multi grain bagel def replace this with oats/brown rice/sweet potato
33g pro/ 3.5g fat/ 380 cal/ 55g carbs


6:00-7:00 pm
4oz ground turkey
2 servings cauliflower
2 servings cornmight as well be having bread--cut it
28g pro/ 19g fat/ 450 cal/ 46g carbs

And i plan on having this at
9:00
2 fat free rice cakescottage cheese and peanuts or almonds is a good before bed snack -- cut the rice cakes though
2 tbsp peanut butter
10g pro/ 16g fat/ 260 cal/ 20 carbs

pro=229.50
fat=90.5
cal=2576
carbs=242.5

I think you should go with extra lean or at least lean ground turkey...and up the omegas

[caffeine_menace]

I just wanted to start of this morning by saying thank you for all the help...I know its sometimes frustrating posting replies to things that might seem obvious..But coming from a person who was brain washed that "dieting" meant eating less food and calories to lose weight its really difficult to put down that amount of food and calories and still lose the weight...But i am starting to understand it better. Before i was feeling hungry at around 2pm and eyelids would feel heavy for the rest of the day. After i started doing the changes that MG recommended i didnt have the tired feeling anymore but wut was more surprisingly was i didnt feel bloated or full at the end of the day from all that food either. So we'll see what the scale says after 2 weeks. Thanx MG1228 and xtinaunasty for taking the time to help me... Ill be posting up my monday meal after my trip to the supermarket....

[mg1228]

good deal

[caffeine_menace]

Would homemade hummus be a good food to add to one of my meals with a serving of lean protein??

1/2 cup mashed chick peas-110 cals/ 1g fat/ 18g carb/ 6g pro
1 tbsp olive oil- 120 / 14g / 0g / 0g
2 tsp garlic 10 / 0g / 2g / 0g
2 tbsp lemon juice 0 / 0g / 0g / 0g

Total 240 cals/ 15g fat/ 20g carb/ 6g pro

I also just got like 10 sweet potato's boiled up 4 of them and mashed them and added some cinnamon to them...The serving to this is 7oz, 180 cals/ 0g fat/ 41g carb/ 4g pro right?
Also got like 50 cans of bumble bee tune was on sale for .35 cents a can...So im going to be hitting up the recipe section to get more tuna meals....

[mg1228]

Would homemade hummus be a good food to add to one of my meals with a serving of lean protein??

1/2 cup mashed chick peas-110 cals/ 1g fat/ 18g carb/ 6g pro
1 tbsp olive oil- 120 / 14g / 0g / 0g
2 tsp garlic 10 / 0g / 2g / 0g
2 tbsp lemon juice 0 / 0g / 0g / 0g

Total 240 cals/ 15g fat/ 20g carb/ 6g pro

I also just got like 10 sweet potato's boiled up 4 of them and mashed them and added some cinnamon to them...The serving to this is 7oz, 180 cals/ 0g fat/ 41g carb/ 4g pro right?
Also got like 50 cans of bumble bee tune was on sale for .35 cents a can...So im going to be hitting up the recipe section to get more tuna meals....

dont really know what hummus is but have read that alot of guys eat it and thats is good for u

sounds about right on the sweet potatoes

[caffeine_menace]

My monday meal. Hope its looking better...I think im getting the hang of this...



7:00-7:30am
1egg, 2 egg whites
1/2 cup oats/water
1 scoop whey,AAKG 3000mg/water I'll be subing this for more eggs on other days
acetyl l-carnitine hci 1cap 500mg
fish oil 2 caps 2400mg
multivitamin 1 cap
tribulus extract 1 cap 625mg
CLEN 150mcg's
48g pro/ 14g fat/ 350 cal/ 31g carbs

8:45 am
lifting
cardio 30 min(maintain a 125-135 heart rate and machine says 380 cal burned)


10:45-11:00am
2 scoops whey protein in water
bcaa's powder 5000mg
3/4 cup oats
cinnamon
59.5g pro/ 8.5g fat/ 505 cal/ 50.5g carbs

12:00pm
4oz can chicken breast
Home made Hummus(1/2 cup mashed chick peas,1tbsp olive oil,2tsp garlic,lemon juice)
26g pro/ 17g fat/ 340 cal/ 20g carbs

2:00pm
1 can chunky light tuna/mustard
3/4 cup prepared brown rice
25g pro/ 3g fat/ 250 cal/ 34g carbs

4:00pm
4oz can chicken breast
sweet potato
24g pro/ 2g fat/ 280 cal/ 41g carbs


6:00-7:00 pm
8oz baked chicken breast would it be good to add 1tbsp of olive oil here?
2 servings cauliflower
2 servings spinach
48g pro/ 5g fat/ 284 cal/ 10g carbs

8:30-9:00
1/2 cup cottage cheese will be subing this on some days with the casein shake as soon as i get it
2 tbsp peanut butter
22g pro/ 16g fat/ 290 cal/ 11 carbs

pro=252.50
fat=65.5
cal=2299
carbs=197.5


Also how is this for a complex carb or is it to high in carbs, saw in the market yesterday? Just looking for other foods to add to my list that i enjoy...
7oz Cassava(yuca root) 3g pro/ 1g fat/ 330 cal/ 78 carbs

[caffeine_menace]

--------

[caffeine_menace]

Came across these 2 foods and wondering if they are good to add while cutting. I included the macros for 1 serving...

7oz Cassava(yuca root) 3g pro/ 1g fat/ 330 cal/ 78 carbs (thinking about doing only 4 oz which would be 1.7g pro/ .85g fat/ 189 cal/ 45 carbs)

2oz dry Whole grain pasta 7g pro/ 1.5g fat/ 200 cal/ 41 carbs

Also im 11 weeks in tomorrow doing my lifting/cardio and diet and ive lost 19lbs.....Thanx again for all the help..