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CastedBaran
04-01-2008, 08:43 PM
Right now here is my diet I am creating at the moment.

meal 1) scoop of whey protein with cup of skim milk and 1 cup of oats
meal 2) 4 oz chicken breast with 1 cup oats with an apple
meal 3) 1 can tuna with 1 cup oats and some carrots
meal 4) scoop of whey protein with cup of skim milk
meal 5) 4 oz chicken breast
meal 6) 1 cup 1% cottage cheese with scoop of whey protein in cup of skim milk

with this i am at

1476 cals
27g fat
108g carbs
195g protein
17%fat/28%carb/55% protein

I would gladly appreciate anyone to critique this or suggest any other things

im trying to go on a cut but i would want to start out at 2000 calories and go from there adjusting my diet to lose 1.25lbs a week

anyone got any ideas?

mister manager
04-02-2008, 02:28 AM
you sure plan to eat alot of oats
add some olive oil to one (or all) of your shakes
also add some nuts in there somewhere
id probably suggest something like this

meal 1) add 2tbsp olive oil and 2 tbsp natty pb
meal 2) - 1 cup oats + 1 cup brown rice
meal 3) - 1 cup oats + spinach
meal 5) + brocoli
meal 6) id probably get rid of the shake and just eat the cottage cheese and as well as some almonds

RedSpikeyThing
04-02-2008, 05:53 AM
why is your fat so low?

CastedBaran
04-02-2008, 07:41 PM
ya i noticed my fat intake is very low

any ideas on what foods i should include in this diet seeing that i still need to up my calories since im only at1476 cals and im looking to go up to 2000?

ProLogic
04-03-2008, 01:18 AM
ya i noticed my fat intake is very low

any ideas on what foods i should include in this diet seeing that i still need to up my calories since im only at1476 cals and im looking to go up to 2000?

McDONALDS!!!!!

RedSpikeyThing
04-03-2008, 06:02 AM
ya i noticed my fat intake is very low

No explanation?


any ideas on what foods i should include in this diet seeing that i still need to up my calories since im only at1476 cals and im looking to go up to 2000?

I would say more fatty foods: nuts, seeds, beef, whole milk, olive oil, etc.

CastedBaran
04-03-2008, 06:45 PM
meal 1) scoop of whey protein with cup of skim milk and 1 cup of oats
meal 2) 4 oz chicken breast with 2Tbsp of PB
meal 3) 1 can tuna and some carrots
meal 4) scoop of whey protein with cup of skim milk
meal 5) 4 oz chicken breast with 2Tbsp of PB and a cup of broccoli
meal 6) 1 cup 1% cottage 1 cup of skim milk

with this i am at

1736 cals
58g fat
119g carbs
185g protein
31%fat/25%carb/44% protein

how does this sound so far?

critique please

mister manager
04-04-2008, 01:14 AM
it sounds like you are afraid of olive oil

krboyd7
04-04-2008, 01:39 AM
Right now here is my diet I am creating at the moment.

meal 1) scoop of whey protein with cup of skim milk and 1 cup of oats
meal 2) 4 oz chicken breast with 1 cup oats with an apple
meal 3) 1 can tuna with 1 cup oats and some carrots
meal 4) scoop of whey protein with cup of skim milk
meal 5) 4 oz chicken breast
meal 6) 1 cup 1% cottage cheese with scoop of whey protein in cup of skim milk

with this i am at

1476 cals
27g fat
108g carbs
195g protein
17%fat/28%carb/55% protein

I would gladly appreciate anyone to critique this or suggest any other things

im trying to go on a cut but i would want to start out at 2000 calories and go from there adjusting my diet to lose 1.25lbs a week

anyone got any ideas?

-I would add a wholegrain bagel to meal one with 1tbsp peanut butter and drop the oats?

-Remove the oats from meal 2 and add a sweet potato and or veg.

-In meal 3 i would have the tuna in a sandwich with 2 slices of wholemeal bread,low fat mayo and salad, or change the tuna for chicken/turkey brrast.

-In meal 5 add some salad and good carbs to this meal.

CastedBaran
04-06-2008, 09:51 AM
I'm going to use THIS (http://www.tyson.com/Recipes/Product/ViewProduct.aspx?id=347) as my 4oz chicken breast. Do you think this is ok? If not, any suggestions as to what kind of chicken breast to buy?

bjohnso
04-06-2008, 10:57 AM
How much do you weigh, and what is your bodyfat?

CastedBaran
04-06-2008, 11:11 AM
170 at about 13-14%

CastedBaran
04-06-2008, 11:50 AM
I'm trying to get what I'm going to need to buy for this diet because I'm planning on buying it all today. I'm trying to get it up to 2300 calories. So as of right now this is what I'm at.

meal 1) scoop of whey protein with cup of skim milk and 1 cup of oats
meal 2) 4 oz chicken breast with 2Tbsp of PB
meal 3) 1 can tuna and some carrots
meal 4) scoop of whey protein with cup of skim milk
meal 5) 4 oz chicken breast with 2Tbsp of PB with 1 tbsp of olive oil and a cup of broccoli
meal 6) 1 cup 1% cottage 1 cup of skim milk

with this i am at

1856 cals
72g fat
119g carbs
185g protein
36%fat/24%carb/41% protein

This is my first time creating a diet so please understand that I'm a "newb" at it and please try and give me some ideas of what to add or subtract to/from my meals.

bjohnso
04-06-2008, 02:23 PM
Those are some pretty tight lifts for a 176lb guy. Try to get at least .5gram of fat for every pound of bodyweight (for you, about 85-90g of fat) and 1gram of protein per pound of bodyweight. Fill the rest in with carbs. Do you have any idea what your maintenance calories are?

CastedBaran
04-06-2008, 04:25 PM
I don't know what my maintenance calories are which is why I will be making adjustments as time goes on. This is just how I am starting out. If you think it's a bad way then please explain.

bjohnso
04-06-2008, 04:32 PM
It's tough to know how much to cut on when you don't know what you maintain on. You may end up trying to cut too fast and lose boatloads of strength. Knowing maintenance calories helps a lot.

Built
04-06-2008, 04:43 PM
I don't know what my maintenance calories are which is why I will be making adjustments as time goes on. This is just how I am starting out. If you think it's a bad way then please explain.

How do you think you're going to cut a pound and a quarter a week when you don't know what your deficit is?

CastedBaran
04-06-2008, 05:02 PM
Tomorrow i start eating what i posted above and if i gain weight then ill decrease and if i lose ill increase. I thought thats how you figure them out, by tracking what you eat and seeing if you lose or gain.

I was thinking that maybe I should get my calories to 2500 because god knows my maintenance cals are definitely not 1850. So I should start at a higher number and adjust from there. So maybe I should worry about my maintenance calories first then worry about my % of protein/carbs/fats???

Built
04-06-2008, 05:39 PM
Actually, you NEVER worry about the % protein, carb and fat. You worry about the GRAMS of them, and the total calories.

To lose a pound and a quarter a week, you'll have to run a deficit of 625 calories a day below maintenance. Read the diet link in my sig - it might help you understand a bit more about how to set up your diet.

CastedBaran
04-06-2008, 05:57 PM
I read it and I understand it. Yes, I'll have to be running a 625 calorie deficit in order to lose a pound a and a quarter a week, but at this point I find that my diet that i posted in my previous posts on this thread(the latest one) has enough grams. The problem right now is that I don't know which part (fat,prot,carb) I should increase to get me at 2500 calories. Do you have any suggestions?

As for dealing with hunger, I can easily deal with it as long as I have enough before bed so that I wont wake up from hunger.

Built
04-06-2008, 06:46 PM
How many calories do you want to run?
How much lean mass do you have?

CastedBaran
04-06-2008, 07:15 PM
I decided i want to run about 2000 calories. I know I'll lose at that amount but not more than a pound. When i see how much I lose from this I'll adjust accordingly.

I have roughly 140lbs of LBM for your second question.

Built
04-06-2008, 07:26 PM
Okay.

I can't tell if you plan to lift 3 or 4 days a week, so I worked it out both ways.

I kept carbs a little low to keep you comfortable. You may prefer them higher and your fats lower. This is entirely up to you. Just keep daily protein over 140g and daily fat over 70g and the rest is up to you.

I like to calorie/carb cycle so I get more food on training days, but there is no need to do this unless you like it.

I've offered you a few options to consider.

Optional 3-training-day carb cycle plan:
Average daily macros:
198g of protein,
83g of fat, and
116g of carbohydrate,
2,000 calories in total.

(3) Lifting/HIIT days:
200g of protein,
100g of fat, and
132g of carbohydrate,
2,229 calories in total.

(4) Rest/SS Cardio days:
196g of protein,
70g of fat, and
104g of carbohydrate,
1,829 calories in total.



Optional 4-training-day carb cycle plan:
Average daily macros:
198g of protein,
87g of fat, and
105g of carbohydrate,
2,000 calories in total.

(4) Lifting/HIIT days:
200g of protein,
100g of fat, and
112g of carbohydrate,
2,150 calories in total.

(3) Rest/SS Cardio days:
196g of protein,
70g of fat, and
97g of carbohydrate,
1,800 calories in total.

CastedBaran
04-06-2008, 07:51 PM
I lift 4 days a week and wow thanks for putting your time into replying like that.
With the lifting/HIIT days am I suppose to lift and do HIIT?
I'll be sure to use this, your the best built!

and quick question

Do you have to be EXACT on the calories/grams?
So like does it matter if your off by about 10-15 cals and/or about 5grams?

Built
04-07-2008, 12:24 AM
If you do HIIT, you do it on lifting days, correct. Most would say "on leg days".

You can read "How to do Cardio if you MUST (http://builtblog.wikidbody.com/2007/06/11/how-to-do-cardio-if-you-must/)" for a sample four day split with cardio and carb cycling recommendations. And NO - it doesn't need to be exact. Hell, it doesn't even need to be close! It's just for comfort. Really, it's up to you.

Good luck, and you are most welcome.

CastedBaran
04-09-2008, 09:35 PM
I decided to weigh myself tonight for the heck of it the same as I did in the morning this past Monday and it said I'm at 169.5. So I went from 172.5 to 169.5 with a total of 3lbs lost. I'm thinking it is all water weight because I went from eating whatever all these days up until Sunday to eating clean starting on Monday at 2000 cals. I just wanted to know if you guys might agree that it was all water weight that I had lost.

Mike

Aslin
04-10-2008, 11:57 AM
so what does SS cardio stand for?!

bjohnso
04-10-2008, 12:45 PM
I decided to weigh myself tonight for the heck of it the same as I did in the morning this past Monday and it said I'm at 169.5. So I went from 172.5 to 169.5 with a total of 3lbs lost. I'm thinking it is all water weight because I went from eating whatever all these days up until Sunday to eating clean starting on Monday at 2000 cals. I just wanted to know if you guys might agree that it was all water weight that I had lost.

Mike

Yeah, it's probably water weight. Keep at it though.


so what does SS cardio stand for?!

Steady State.

CastedBaran
04-10-2008, 02:56 PM
Ya I knew it had to be water weight because at what I'm eating I'm not bothered by hunger at all.

bjohnso
04-10-2008, 04:14 PM
Ya I knew it had to be water weight because at what I'm eating I'm not bothered by hunger at all.

What would that have to do with anything?

CastedBaran
04-10-2008, 05:00 PM
As in I don't feel like I'm on a deficit at all because of how not hungry I am. I know it didn't make sense but thats what i meant.
:P

bjohnso
04-10-2008, 05:16 PM
I'm on a deficit and I don't get hungry. It messes with my head sometimes. It feels like I should be eating less, but the numbers don't lie.

thewicked
04-10-2008, 09:34 PM
i take in damn near that much in a few meals...at this point I'd tell you to just make smart choices... EAT your ass off..and make sure you take your shakes in the process. That low of calories ins't going to get you anywhere unless you're trying to lose weight which it doesn't sound like..or you're weighing around a buck fifty.

CastedBaran
04-14-2008, 02:48 PM
Ok, so I tracked what I ate...well actually i just set up a diet that would equal 2000 calories. Here is what i ate throughout the entire week, everyday.

http://i3.photobucket.com/albums/y63/baran101/FitDay-1.jpg

I went from 172.5 last Monday morning to 169.5 this morning. Do you think maybe I should just stick with the 2000 calories until I stop losing or maybe add a few calories? I'm pretty sure the 3lbs was mostly water weight because I ate whatever i wanted before this past week.

Thewicked: I want to get my BF% to like 10% then start a bulk. I'm approx 18% BF and me eating more might make it go higher so I want to start off at 10%. Also I never went on a diet before so I want to see what it takes to lose that amount of BF.

CastedBaran
04-14-2008, 06:40 PM
Any ideas would be greatly appreciated.

Built
04-14-2008, 07:58 PM
Protein and fat are great. You need fruits and veggies though!

Altephor
04-14-2008, 09:46 PM
Built what are your thoughts on fruits and veggies in pill form?

I'm currently taking Juice+ which is something ridiculous like 12 servings of fruit and veggies as 6 pills. All natural stuff.

CastedBaran
04-15-2008, 03:07 PM
Pill form? I would think thats just unnatural, but what do I know? :P

Built
04-15-2008, 03:18 PM
Food pill.

Jeez. Closest I get to that is fish oil.

Can't you just eat a salad and some broccoli?