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Mademan118
06-11-2008, 12:12 AM
Hey whats up,

Just started working out again and have dropped from 218 to about 202. My ultimate goal is to be down to about 185 by September, a total of 17 pounds. I know its more then possible, and want to make sure I have everything covered.


I went ahead and went with 5 meals a day. I am starting my cut at 2200 calories a day which equates to 45% Pro/35% Carb/20% Fat. I will also being taking 3 Fish Oil caps a day. I did not include my PreWO/PWO shake in these, is it necessary for cutting? Anything I can fix or should change? Any advice is greatly appreciated!

Total: 2199
Fat: 45 406 20%
Sat: 12 105 5%
Poly: 4 34 2%
Mono: 5 41 2%
Carbs: 201 720 35%
Fiber: 21 0 0%
Protein: 236 943 46%
Alcohol: 0 0 0%


Meal 1: 8:00 A.M.
1 c. oats, 1 egg on wheat, 1 scoop ON whey

Meal 2: 11:00 A.M.
1 tablespoon Natural PB, 1 Slice Wheat, 2 Egg’s

Meal 3: 2:00 P.M.
1 tins Tuna, 1 slices Wheat bread, 1 Slices Cheese

Meal 4: 5:00 P.M.
6oz chicken, 1 cup rice, salad

Meal 5: 8:00 P.M.
16 oz Skim Milk, 2 Scoops ON Whey

Thanks for your help!!

jnich67
06-11-2008, 06:30 AM
Well, I'm a newbie here, so take this with a grain of salt. The first thing that struck me on your diet is the lack of veggies. Maybe lose some of the bread and add some greens?

I find it useful to buy a few bunches of broccoli then toss with some olive oil, salt, and pepper. I then roast it (cut into bite sizes) at 450 for about 10-12 minutes. Stick it in the fridge and its good to go all week. I don't even like broccoli, but its supposed to be good for you...:)

Just my thoughts.

Jordan

emjlr3
06-11-2008, 06:35 AM
all calories should be counted when cutting

Mademan118
06-11-2008, 01:57 PM
Emjlr3

So you pretty much count your PreWO/PWO as meals?

emjlr3
06-11-2008, 07:01 PM
as calories yes, i don't count meals, I just eat throughout the day to get to my end day goal, trying to keep it spread out so im not consuming 200 calories in the morning, and 2000 before bed

don't sweat the details, there is no one miracle path to getting lean - do what works - i usually eat 5-6 not including my pre/post wo shakes

Bako Lifter
06-11-2008, 07:05 PM
You're fat is waaaaaaaay too low. Looks like it says 45g, if so, double it at least.

Unholy
06-11-2008, 07:13 PM
Double up on the fat intake *****.

Mademan118
06-11-2008, 08:10 PM
Well, I'm a newbie here, so take this with a grain of salt. The first thing that struck me on your diet is the lack of veggies. Maybe lose some of the bread and add some greens?

I find it useful to buy a few bunches of broccoli then toss with some olive oil, salt, and pepper. I then roast it (cut into bite sizes) at 450 for about 10-12 minutes. Stick it in the fridge and its good to go all week. I don't even like broccoli, but its supposed to be good for you...:)

Just my thoughts.

Jordan

Jordan,

Thanks for your advice! Since veggies have little to no calories, I did not include them. I usually try to get some kind of veggie in at every meal. Thanks for your input!

Mademan118
06-11-2008, 08:17 PM
Bako Lifter/Unholy:

I went back into fitday and came up with the following macro breakdown:

P: 214
C: 185
F: 85
Total Cals: 2401

Meal 1: 8:00 A.M.
1 c. oats, 2 egg on wheat, 1 scoop ON whey, +1 tbsp Olive Oil
Meal 2: 11:00 A.M.
1/2 tin Tuna, 1 slices Wheat bread, 1 Slices Cheese
Meal 3: 2:00 P.M.
4oz chicken, 1 cup rice, salad
Meal 4: 5:00 P.M.
2 tablespoon Natural PB, 1 Slice Wheat, 2 Egg’s
Meal 5: 8:00 P.M.
16 oz Skim Milk, 2 Scoops ON Whey, 2 tablespoon Natural PB

Think I got it now. What scares me the most is that this is not including my PreWO/PWO Shakes. Once I get those put together, I will add it all up and post it up again. Thanks!

LaBaron19
06-14-2008, 10:19 PM
what are the effects of not eating enough fats? like around 10%?

emjlr3
06-15-2008, 08:37 AM
10% of 5k calories is different then 10% of 2000 calories

its all relative

fitnesstaylor
06-15-2008, 06:15 PM
you are definitely missing out on fruits and veggies. For a balanced diet you need to have some of these complex carbs and they help ensure you are getting all the vitamins and nutrients that you can get from a well-balanced diet. Also when it comes to tracking made sure to include post and pre workout shakes. This is over 200 calories that you are not counting plus up to 50 g of protein no acounted for. with these that means you are actually getting 7 meals.

LaBaron19
06-16-2008, 07:17 PM
what about 10% of around 1700-1800 cals? what are the negative effects of that if i am still eating all the vitamins and nutrients i need?

Mademan118
06-17-2008, 12:13 AM
Changed a few things...

Total: 2287 Calories
F: 92
C: 137
P: 216

Workout Days:
Meal 1: 8:00 A.M.
3 eggs, 1 scoop ON whey +1 TBSP Olive Oil
Meal 2: 11:00 A.M.
1/2 tin Tuna, 1 slices Wheat bread, 1 Slice Cheese, +1 TBSP Olive Oil
Meal 3: PWO Shake
2 Scoops ON Whey, 1 Cup Oats
Meal 4: 2:00 P.M.
4oz chicken, .5 cup rice, salad
Meal 5: 5:00 P.M.
2 tablespoon Natural PB, 1 Slice Wheat
Meal 6: 8:00 P.M.
8 oz Skim Milk, 1 Scoops ON Whey, 2 tablespoon Natural PB

Going to have to re-evaluate it once I get some form of a PreWorkout Shake in there. Was thinking about picking up Results.. Any suggestions now?

Mademan118
06-17-2008, 12:14 AM
And I eat a veggie with almost every meal.

emjlr3
06-17-2008, 06:28 AM
id want my carbs on lift day, but that is just me - dont really want to mess with your protein - so I would cut some fat on lft days, but that is me

btw, 220o calories it low as poo dude (for someone over 200 lbs) - your going to be catabolic like a mother at that deficit

Mademan118
06-17-2008, 01:40 PM
id want my carbs on lift day, but that is just me - dont really want to mess with your protein - so I would cut some fat on lft days, but that is me

btw, 220o calories it low as poo dude (for someone over 200 lbs) - your going to be catabolic like a mother at that deficit

Then where should I bet at? I dont think I should eat anymore then 2700 calories a day. If I eat 2900+ calories a day, I will be gaining weight. I guess I am confused. After all I have read, you are supposed to subtract 300-500 calories from your maintenance level. I think I am going to stick with a 40/30/30 ratio at 2400 calories a day and see how that goes. Way to much conflicting information here to really even try to fix what I currently have. Thanks for your help everyone.

emjlr3
06-17-2008, 06:16 PM
track your calories for two weeks, and weight yourself consistently everyday

if you stay the same you are at maintenance - that is really the only good way to discover YOUR maint.

until you know - its purely educated guesses

ratios are good for a beginner looking to keep things simple - but again - certain things require certain amounts dependent mostly upon your mass - and ratio are dependent upon caloric intake - so its easy to see how things can conflict

Mademan118
06-17-2008, 10:04 PM
Well I did cut once before and lost about 26 pounds.. I started that diet at 2100 cal's and dropped to 1800 at my lowest. I am a natural endomorph, I make skinny people jealous by how fast I can gain weight. Losing it for me is the hardest part. With 4 days of HIIT/Weightlifting, I am going to start at 2500 calories a day. I will drop 100-200 when the weight loss starts to slow down. My biggest concern right now is getting my Pre-Workout shakes together. I think I am just going to pick up some Results and try it out. Any suggestions here?

Mademan118
06-17-2008, 11:50 PM
Total: 2529 Calories
F: 80 (30%)
C: 188 (30%)
P: 251 (40%)

Workout Days:
Meal 1:
3 eggs, 1 scoop ON whey +1 TBSP Olive Oil
Meal 2:
1 tin Tuna, 1 slices Wheat bread, 1 Slice Cheese, +1 TBSP Olive Oil + Green Veggie
Meal 2: Pre-Workout Shake
1 Serving Results
1 Scoop ON Whey
Meal 3: PWO Shake
2 Scoops ON Whey, ˝ Cup Oats
Meal 4:
4oz chicken, 1/4th cup rice, salad
Meal 5:
1 tablespoon Natural PB + Green Veggie
Meal 6:
16 oz Skim Milk, 1 Scoops ON Whey


There it is. This is what I will be following. I will see how it goes for 2-3 weeks. Need to order the Results though! On non-workout days I will be dropping carbs down to about 80-100 grams and upping my Fats. I tried to keep most of my carbs close to my work-out and then P-F through the rest of the day.