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Shark
05-15-2002, 10:15 PM
I'm trying to gain some lean mass and at the same time lose fat. If i figured correctly, I need to have a high protein intake, workout and do my cardio, and keep very active. So i'm lifting 3 days a week, doing cardio 3 days a week, and resting on sundays. Here;s the diet I have made for myself, plese let me know what you think.

Meal 1 (7:30am MWF) (6:30am TR) P C F Cal
5 egg whites 20 0 0 80
1 tablespoon flax oil 0 0 14 126
Subtotal: 20 0 14 206

Meal 2 (post workout, lifting days only)
2 scoops soy protein 28 22 0 200
1.5 cup skim milk 12 18 0 120
Banana 1 27 1 121
Subtotal: 41 67 1 441

Meal 3 (11:00am)
1/2 can Pork and Beans 10.5 40.25 1.75 218.75
1/2 cup Cottage Cheese 14 5 2.5 98.5
1 Healthy Choice Hot dog 6 6 2.5 70.5
Subtotal: 30.5 51.25 6.75 387.75

Meal 4 (2:00-3:00pm)
6 ounces chicken breast 36 0 1 153
2 slices whole wheat bread 6 40 2 202
2 slices cheese 8 2 6 94
Subtotal: 50 42 9 449

Meal 5 (6:00pm)
1/2 can Pork and Beans 10.5 40.25 1.75 218.75
1/2 cup Cottage Cheese 14 5 2.5 98.5
1 Healthy Choice Hot dog 6 6 2.5 70.5
Subtotal: 30.5 51.25 6.75 387.75

Meal 6 (9:00pm)
1 can tuna 37 0 4.5 188.5
2 slices whole wheat bread 6 40 2 202
1 tbsp low fat mayo 0 2 3 35
2 slices cheese 8 2 6 94
Subtotal: 51 44 15.5 519.5

Total:
Lifting Days: 223 255.5 53 2391
Percent: 37% 43% 20%
Non-Lifting: 182 188.5 52 1950
Percent: 37% 39% 24%

7 day maintenace intake 22400
7 day total caloric intake 14973
Total caloric deficiency 7427
Total pounds lost per week 2.122


That's pretty much as detailed as I can get. I'm 6'3" about 222 pounds. Unfortunatley, I carry a mojority of my weight in my stomach, actually nearly all of it. So i would really like to lose this gut. I was 256 pounds just over a year ago, and have lost that weight through good diet and exercise. I am going be taking BetaLean HP, and a multivitamin every day. Thanks for the help guys.

Paul Stagg
05-16-2002, 01:03 PM
Looks pretty good to me.

Shark
05-16-2002, 01:49 PM
Should I take it as a good thing that people aren't picking this apart? =)

Shark
05-17-2002, 12:02 PM
I'm gonna bump this one last time... any suggestions?

Vido
05-20-2002, 07:53 PM
You will lose fat more easily if you cut the carbs at night and replace them with fat or protein. If you want to keep the macros the same, then just move those 40 g of carbs from the bread to one of your meals earlier in the day.

Blood&Iron
05-20-2002, 08:23 PM
Many of these suggestions are merely from experience. They may or may not be applicable in your case.

I'd try to shoot for closer to isocaloric(33/33/33) ratios on all your meals(Except the post-workout where what you have is fine.) Also, I'm not real happy with some of the stuff you're eating, as I think there are better choices, but ultimately I don't think it'll make a huge difference so I won't make a big deal about it. I'm also not a fan of altering calories for lifting v. non-lifting days. I think a better idea is to eat the same on both, and have an occasional refeed depending on your current BF%. Overall, though, it doesn't look that bad.