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Strider2
02-17-2004, 03:24 AM
Meal 1
Oatmeal + protein shake

Meal 2
Can of tuna + 2 pieces of wholemeal bread

Meal 3
Boneless Chicken + Brown Rice

Meal 4
2 Tablespoons of PB + wholemeal toast

Meal 5
Can of tuna + 2 pieces of wholemeal bread

Meal 6
2 Tablespoons of PB + glass of milk

Totals

Calories - 2200
Protein - 209g
Carbohydrates - 203g
Fats - 61g

When I made this I was kinda hoping for 33P/33C/33F but It ended out as 38P/37C/25F. Its kinda hard to get a perfect balance. For fats I would like to get some flax oil but I can't find it anywhere.

Any critisisms or suggestions?

pruneman
02-17-2004, 05:27 AM
what are your goals?

Strider2
02-17-2004, 08:27 AM
I weigh around 175-180 pounds and I am 15.5% BF. My goal is to cut down to about 10%. I think I would need to get to around 160-165 pounds to accomplish this. When I get down to 10% i will then start thinking about bulking.

Mademan118
02-17-2004, 01:13 PM
how did you go about calculating out all your calories?

Strider2
02-17-2004, 06:39 PM
reading food packages and searching the internet.

Deathwish
02-17-2004, 10:46 PM
use www.fitday.com it's a great site.

Strider2
02-18-2004, 06:49 PM
Come on guys I really need to get this diet right. help please.

Mademan118
02-18-2004, 08:45 PM
use www.fitday.com it's a great site.


I would but i have hardly anytime to go through and look for things. I am a member but i do spend most of my time either working or studying. I spend about 30 minutes a day online if that.

Strider2
02-19-2004, 02:49 AM
I would but i have hardly anytime to go through and look for things. I am a member but i do spend most of my time either working or studying. I spend about 30 minutes a day online if that.

I'm not critising you its just that I want this diet to be just right.

The fitday site is good it's just I need help with the diet, not counting the calories.

ryuage
02-19-2004, 11:43 AM
maybe if you stated more information about yourself such as goals (bulking/cutting) height, weight, activity level??? we dont all know you personally sorry.

Alke
02-19-2004, 12:02 PM
hey stryder, the diet looks good, which I think is one of the reasons you havent gotten a lot of replies. cross checking your food intake against fitday =
you
Calories - 2200
Protein - 209g
Carbohydrates - 203g
Fats - 61g

fitday
Total: * 2140* *
Fat: 59* 535* 26%
**Sat: 13* 116* 6%
**Poly: 17* 152* 7%
**Mono: 26* 230* 11%
Carbs: 194* 684* 33%
**Fiber: 23* 0* 0%
Protein: 209* 835* 41%

this alone shows you have put a lot of thought and work into the diet. If this is what a normal day would look like for you, then your doing great, especially if you can follow your diet as close as possible to what you are outlining.

using the formula BWx15-500+2125 calories per day

try to lose a pound or two a week
so 2200 calories is a great starting point to continue your weight loss. Weigh yourself in a week, if you lost weight stay then stay at that calorie ratio. When you reach a week where you dont lose weight then knock 200 off = 2000 calories per day.

then stay at 2000 per day unitl you reach a week where you dont lose a pound or two, then knock another 200 off = 1800 per day.

Do this until you reach your target weight.

back to the diet
I would not take in that much PB per day. Take one tablespoon a day and get the rest of your fats from Flax Seed oil = 2 tables spoons a day.

Your gonna be hungry so I would make meal 4 and meal 6 a chicken breast salad (dark green leaves: preferably raw spinach = tastes better than it sounds) or a tuna salad. Be sure to include broccoli and tomatoes and other vegies in your salads.

to make eating so much tuna a breeze, get some lemon salt and pepper. This makes your can of tuna taste like a gourmet meal :)

to make your chicken breasts taste better, throw on bar-b-cue sauce or ketchup.

overall
You got all the bases covered and seems like you know what to eat already, and I am just re-inforcing what you already know. Just stick to those calories and ratios, be consistant with eating the tuna, chicken, oatmeal, and veggies and you will do great.

The hardest part is eating the same foods everyday, so go ahead and something different once a week as a treat.

one other thing, go get some SPREE candy and eat a few of those after your workout, you would be amazed how much better you feel after you get some dextrose in you after a workout on a cut.

Mademan118
02-19-2004, 11:34 PM
wow great info! Man you are great. You should go check out my journal in the Journal Section. Tell what you think and if im doin things right.

Strider2
02-20-2004, 02:59 AM
yup, this guy knows what he's talking about.