View Full Version : First draft of new diet, looking for some advice

04-22-2004, 11:39 PM
So basically I took ST's diet that he did for his competition and using it as a base I modified it to fit my needs. I am looking to eat about 2800 cals a day and I am currently a couple hundred short. My carbs are also a little high. Overall I would love any input that anyone has on this diet as I am planning on starting it next monday and need to get everything ready by then. I am 6'3" and currently just over 230 at about ~20% bodyfat. I got clipped by a fool at the gym but he didn't know what he was doing so I am just going to go by my visual analysis of what 20 looks like and I know I am pretty close. I took before pictures but i'm not going to post them until later. I'm also going to start a cutting journal next monday to track progress. Looking to cut about 1% bodyfat a week for 10 or so weeks. Lifting will stay the same as current with three days on, 1 day off. I will also start twice a week cardio and increase it as time goes on. Diet will change slightly as time goes on as well and calories will drop as I lose weight.

Meal 1
English Muffin
3 Eggs
8 oz. Orange Juice
1 tbsp flax
2 Capsuls Thermocin
1/2 Capsul Fiber
Totals (p/c/f/cals) 23.9 / 51.8 / 30.9 / 580.9

Meal 2
1 Cup LF Cottage Cheese
1 Cup Canned Corn
2 Tbsp Flax
Pinch Salt
5 Grams Creatine
1 Tbsp Gatorade Mix
Totals: 32 / 42.5 / 35 / 613

Meal 3
2 Pieces Whole Wheat Bread
4 Slices Lean Turkey
1 Tbsp Mayo
Orange Juice
2 Fish Oil Caps
400iu Vitamin E
Totals: 29 / 57 / 15 / 479

Meal 4
2 Pieces Whole Wheat Bread
4 Slices Lean Turkey
1 Tbsp Mayo
Totals: 28 / 32 / 13 / 357

Meal 5
Chicken (BS Thigh) 6oz
6 oz. Mixed Veggies
1 Multivitamin
Totals: 49 / 14 / 8.9 / 332.1

Meal 6
1/2 Cup LF Cottage Cheese
1 Tbsp Flax
Pinch Salt
Totals: 14 / 5 / 16.5 / 224.5

Totals: 175.9 202.3 119.3 2586.5
497.5 35.4% 40.7% 24.0%

04-23-2004, 02:30 PM
So i've had a few suggestions so far, 1 would be to increase the turkey on the sandwiches and/or add more protein to meal 5. Another was to use olive oil in meal 1 instead of flax. Still looking for more advice people.

04-23-2004, 04:13 PM
looks good mate, if your missing a few hundred cals maybe just shoot for a few scoops of whey protein in water, or eggs (@7 grams protein, 70 calories each), or tuna (1 can = @35 grams protein, 150 calories)

if your coming off a bulk at 230 and have 20% BF, I think 2800 calories is low and you will feel very tired or even have headaches the first two weeks of this.

how many calories were you eating before this?

04-23-2004, 07:20 PM
Honestly I'm really not sure... the thing is i've been bulking off of a three meals a day type of thing and as soon as i switch to 6 meals i'm gonna feel really full. Always happens to me

04-24-2004, 09:23 AM
okay, 2800 calories should be in the right range then, (calories can get quite high for some on a bulk, and it isnt good to go from 4500+ to 2500+ the first week)

it takes some getting used to eating more than three times a day, but once you begin eating this way it really does help.

I think if your cutting and you feel hungry that is good, it means your burning food for energy and your body is basically waiting for its next meal to burn for energy. You burn the fat for energy in the short amount of time your hungry before your next meal.

The mistake people make is eating less meals and think that if they dont feel hungry, then they are okay. If your not hungry then your body has learned how to store the food your eating. Stored food = fat.

it is always hard to flip the switch and think that eating more meals is gonna help you lose weight.

The same is sorta true for bulking, the more meals you eat (6+) results in less bodyfat buildup during the bulk.