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View Full Version : my 50f/25p/25c diet.. take a look?



iLUDEd
01-02-2003, 01:03 AM
ok, i went 1-2 weeks on a tkd with carbs pre and post workout and found myself eating junk like choclate pre workout, so it didnt work out, so now im giving the 50f/25p/25c a go.. heres the diet ive written up for myself so far, my aim is to drop 1% bf a week, im guessing im around 17% so i want to be at 12% after 5 weeks, im going to do 30min of AM cardio 3 times a week and lift the other 3 days with 1 rest day.. my maintanence level is 2800 cals, so im shooting for 400 cal below maitanence with a 50f/25p/25c split.. this is how my diet looks on liftind days..

10am: salad 2 tomato, 1/4 onion (50cal, 10g carb, 2g pro)
60mL flax seed oil (220cal, 30g fat)
3 slices wholemeal bread (255cal, 10g pro, 43g carb, 3g fat)
TOTAL: 525cal, 53g carb, 12g carb, 33g fat

12am: 20g malto
TOTAL: 80cal, 20g carb

1pm: 50g malto
50g whey
TOTAL: 400cal, 45g pro, 55g carbs

2pm: 100g unsalted peanuts
TOTAL: 650cal, 54g fat, 19g carbs, 25g pro

4pm: grilled steak (230cal, 10g fat, 34g pro)
40mL flax seed (130cal, 20g fat)
TOTAL: 360 cal, 34g pro, 30g fats

7pm: 4chevapi or (260 cal, 40g pro, 25g fat)
OR
2 grilled chicken breast (230 cal, 46g pro, 5g fat)
WITH 60mL flax seed oil (220cal, 30g fat)
TOTAL CHICKEN: 450cal, 46g pro, 34g fat
TOTAL CHEVAPI: 480cal, 40g pro, 55g fat

GRAND TOTAL (chevaps): cal 2495, pro 156g, carbs 147g, fats 172g
GRAND TOTAL (chicken): cal 2465, pro 164g, carbs 147g, fats 161g

iLUDEd
01-02-2003, 01:05 AM
any suggestions as to what i could replace my pre and post workout meals with on cardio day?

rookiebldr
01-02-2003, 07:02 AM
Although you should be able to lose weight as long as you keep the total calories below maintenance, why did you choose 50% fat? If you are going to ditch the TKD, then why not go with a straight 30/30/30 split?

fuzz
01-02-2003, 02:52 PM
Yea, agree w/ rookie, I don't understand your macronutrient break down at all. Either go low carb with high protein or go with the 30/30/30 split.

restless
01-02-2003, 03:50 PM
Looks good to me.

Shao-LiN
01-02-2003, 04:08 PM
Originally posted by fuzz
Yea, agree w/ rookie, I don't understand your macronutrient break down at all. Either go low carb with high protein or go with the 30/30/30 split.

What about the remaining 10%? :angel:

Avatar
01-02-2003, 04:12 PM
if not trying for ketosis I think anything over 35% fat is not ideal. You may still get the weight loss, but I think you'll maintain more muscle with more protein and perhaps slightly more carbs (depending on your sensitivity to insulin).

iLUDEd
01-03-2003, 10:57 PM
Originally posted by rookiebldr
Although you should be able to lose weight as long as you keep the total calories below maintenance, why did you choose 50% fat? If you are going to ditch the TKD, then why not go with a straight 30/30/30 split?

hrrm, i read that a few people had success with 50% coming from fats, my next question was going to be if its too much fat, but yous have already answered my question with that one.. i think now ill shoot for something around the 45p/30f/25c ratio

iLUDEd
01-03-2003, 10:58 PM
Originally posted by Avatar
if not trying for ketosis I think anything over 35% fat is not ideal. You may still get the weight loss, but I think you'll maintain more muscle with more protein and perhaps slightly more carbs (depending on your sensitivity to insulin).

my body doesnt agree with too many carbs, i seem to bloat up in the stomic n find it a lil hard to shed some bf%

Avatar
01-05-2003, 04:20 PM
Originally posted by iLUDEd

45p/30f/25c ratio

Ya I like that ratio better. I follow that exact ratio on off days, and a 30/40/30 on workout days.

AJ_11
01-05-2003, 10:15 PM
In all really does it make a diference what kind of split you do as long as you are getting enough protein and enough cals for you goal. Or are you talking about going on a really cal deficient diet and want to spare as much much as possible.

Shao-LiN
01-05-2003, 11:56 PM
Originally posted by iLUDEd


my body doesnt agree with too many carbs, i seem to bloat up in the stomic n find it a lil hard to shed some bf%

At 2400 cals, I imagine that you wouldn't be eating "too many" carbs.