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ctwice23
10-24-2008, 10:28 AM
wake up - protein shake and banana

breakfast - 1.5 cups egg whites 2 slices wheat break

lunch - 3 slices turkey sandwich on wheat bread, apple

pre workout shake

post workout shake

dinner -lean meat, veggies, apple

snack - 1/2 cup yogurt

before bed 2 scoops casein shake

3000 cals, 30 grams fat, 265 grams carbs, 300 grams protein

50/40/10 p/c/f ratio

i'm 6'6" 265 is that about the right stuff for a cut

Holto
10-24-2008, 10:57 AM
Fat and protein are essential nutrients, meaning you'd literally die without them. I'd bump up your fat significantly.

ctwice23
10-24-2008, 11:09 AM

Holto
10-24-2008, 02:59 PM
I really like Built's approach.

0.5 grams of fat per lb of lean mass
1 grams of protein per lb of lean mass
Fill in the rest with carbs.

If you can estimate your lean mass you can calculate this and then work back from your 3000 cals total to get the grams of carbs. Adding some flax is a band-aid. You need more than that for proper hormone function etc. Cutting out fat will not result in faster fat loss.

ctwice23
10-24-2008, 03:16 PM
i would say my lean mass is probably 240 pounds so i would need 120 g of fat and 240 grams of protein and fill the rest with carbs?

ryuage
10-24-2008, 04:36 PM
if thats what the math comes out to

Holto
10-25-2008, 10:26 AM
i would say my lean mass is probably 240 pounds so i would need 120 g of fat and 240 grams of protein and fill the rest with carbs?

This would put you at 10% bodyfat. What % are you cutting to? I mean what exactly is your goal for this cut.

Protein:
240 Grams (960 Cals)

Fat:
120 Grams (1080 Cals)

Carbs:
240 Grams (960 cals)

Kinda ironic that your protein and carbs are identical here but it's what it works out to. I suspect you may have guessed your bodyfat % a little lower than it is.

NewGuy2008
10-25-2008, 12:55 PM
yea i would definately add more unsat. fats. if any of ur shakes are chocolate then you can just add some natural peanut butter. also i usually munch on almonds throughout the day to get those fats. or you could go with omega3 eggs.

designer12
10-25-2008, 04:06 PM
Why do you guys say he needs to eat more fat?

Holto
10-25-2008, 07:28 PM
Why do you guys say he needs to eat more fat?

Fat is used by the body for things like producing hormones. It has been demonstrated that a diet with fat as low as 10% can actually negatively impact testosterone levels.

Carbs are strictly energy in the body, they aren't used for producing tissues or enzymes or anything the body can use. So to it's import to satisfy your need for essential nutrients and then worry about your energy requirements.