View Full Version : quest for abs (please help)

04-06-2004, 04:57 PM
Ok I'm am gonna get my bf to sub 10% hopefully in 2 months. I think this is the diet plan to stick with. I just need confirmation that Im not screwing this up bad. I am 5'11 160lbs with 14%-13% bf.

(nutrient breakdonw for each food is fat/carbs/protien)

Breakfast: 7am
-Oatmeal 39g, 149.8 cals 2.5/26.1/6.2
-Ultramet shake 76g, 280cals 2/24/42

Lunch: 12:30-1:00pm
-skinless chicken breast 202g, 190cals, 1/2/42
-Almonds 2oz, 327.7 28.7/11/12

Preworkout:(only on workout days) 3:00-4:00pm
-1 scoop natty pb

Dinner: 5:00-6:00pm
-skinless chicken breast 202g, 190cals, 1/2/42
-Protien shake 32g, 130cals 2/4/23

Before bed meal 9:00pm
--Protien shake 32g, 130cals 2/4/23
-Cottage cheese lowat 1% 124g, 80cals 1.5/6/12

Totals cals:1607 fat:42.7g carbs:83.3g protien:225.3g

% breakdown is fat=24% carbs=21% protien=56%

also should I refeed once or twice a week? I usually have 2 refeed meals a week. One on wed. and one on sund. I go to a mex. food restraunt and have chips/salsa and 1 dinner sized meal (2 enchilladas, rice and one soft taco) is this enough?

Please give your thoughts thanks.

04-06-2004, 10:06 PM
Think the cals might be a bit low, but if you're losing like a pound a week or so, go for it. Those are cheat meals, not "refeed" meals, IMO. Refeed tends to imply controlled overeating for a day.