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Reinier
03-17-2004, 09:28 AM
I weigh 110 kg now (242.5 lbs)

I stand 6"3.

I want to lower my bf starting today.

This is my diet as it has been lately:

.....................................................F...P...C
meal 1.........................................14 53.5 82

Banana.........................................0 1.5 31
70 grams of cereal or ww bread......1 10 50
can of salmon................................13 42 0

meal 2.........................................27.5 64.5 58

chicken breast...............................6.5 43 1
40 grams of nuts...........................20 10 6
70 grams of cereal or ww bread......1 11.5 51

meal 3......................................... 27.5 64.5 58

chicken breast...............................6.5 43 1
40 grams of nuts...........................20 10 6
70 grams of cereal or ww bread.......1 11.5 51

meal 4..........................................34 63.5 57

can of salmon.................................13 42 0
40 grams of nuts.............................20 10 6
70 grams of cereal or ww bread.......1 11.5 51

meal 5...........................................27 55 43
meat
veggies
potatoes
3 eggwhites

meal 6...........................................29 39 25

3 whole eggs..................................18 23 0
3 eggwhites....................................0 11 0
big spoon of oil..............................11 0 0
35 grams of cereal………..........…………0 5 25

Post workout:
whey shake with milk......................1 57 28

Total Kilocalories: 4437

.........................grammes...................kilocalories
Fat........................163...........................1485
Protein..................397...........................1588
Carbohydrates........340...........................1364

Reinier
03-17-2004, 09:30 AM
Sooo

Ive been fairly stable at this weight. I think I can conclude that living the way I am living my maintenance level is those roughly 4500 kcalories.

Im going to drop to 4000 right away. If you dont like it, sue me, this is intuition.

Ill start by taking down the carbs to make it 4000 calories. when another reduction is needed I will lower those high ass proteins, but its so hard because most of that comes in "units" that are hard to reduce. Ill just have to make the effort and cut up and weigh pieces of chicken.

Reinier
03-17-2004, 09:47 AM
.....................................................F...P...C
meal 1.........................................14 50 57

Banana.........................................0 1.5 31
45 grams of cereal or ww bread...... 1 6 32
can of salmon................................13 42 0

meal 2.........................................27.5 60 38

chicken breast...............................6.5 43 1
40 grams of nuts...........................20 10 6
45 grams of cereal or ww bread..... .1 6 32

meal 3......................................... 27.5 60 38

chicken breast...............................6.5 43 1
40 grams of nuts...........................20 10 6
45 grams of cereal or ww bread.......1 6 32

meal 4..........................................34 60 38

can of salmon.................................13 42 0
40 grams of nuts.............................20 10 6
45 grams of cereal or ww bread.......1 6 32

meal 5...........................................27 55 43
meat
veggies
potatoes
3 eggwhites

meal 6...........................................29 35 6

3 whole eggs..................................18 23 0
3 eggwhites....................................0 11 0
big spoon of oil..............................11 0 0
10 grams of cereal………..........…………0 5 25

Post workout:
whey shake with milk......................1 57 28

Total Kilocalories: 4028

.........................grammes...................kilocalories
Fat........................162...........................1476
Protein..................384.5..........................1538
Carbohydrates........252.5..........................1014


Any thoughts anybody?

(other than that my protein is mad high, but ill get to that later on. its a waste, but a problem, is it?)

geoffgarcia
03-17-2004, 10:46 AM
how long have you been maintaining at those calorie levels?

since your diet seems to regimented you might benefit from a multivitamin or 2 to make sure your getting everything.

raniali
03-17-2004, 10:57 AM
actually i dont see a problem with ur protein. you are running higher than most people, but i have found for me, i work and train better with higher amounts. BCC and a few others have also posted similar sentiments. if you start leaning out at 4000, i dont think you need to make any changes. as long is your diet works, don't fix it.

Reinier
03-17-2004, 04:13 PM
how long have you been maintaining at those calorie levels?

since your diet seems to regimented you might benefit from a multivitamin or 2 to make sure your getting everything.

I take a whole array of micronutrient supplements, just didnt mention them.

Reinier
03-17-2004, 04:14 PM
actually i dont see a problem with ur protein. you are running higher than most people, but i have found for me, i work and train better with higher amounts. BCC and a few others have also posted similar sentiments. if you start leaning out at 4000, i dont think you need to make any changes. as long is your diet works, don't fix it.

I was not planning to change anything to a working diet.
However if my weight balances out at 4000 kcals, protein will be the first thing to reduce.

JustinASU
03-17-2004, 04:41 PM
good god man, last pic I saw you at you looked skinny but it must have beens years ago, I think it was in the faces thread.

Reinier
03-18-2004, 05:28 PM
haha. yeah im a big boy now, but also a fatty one. I have never been low enough to see more than an optimistic 4 pack. I plan to take it further this time. right now, I'm a 1-pack