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View Full Version : Asses my day 1 of Eating



meister
02-01-2005, 05:48 PM
I am trying to cut, lose body fat. I am 5'11" and weight 180lbs


Meal 1
- Bowl of Fibre 1 Cereal with 1% milk, medium glass of OJ, One a Day Vitamin

Meal 2
- Handfull of baby carrots, bottle of water

Meal 3
- Labrada Lean Body Shake with 16oz Water (250 cal)

Meal 4
- 2 Partly Skimmed Cheese Strings, few baby carrots, water

Meal 5
- XLean Turkey on Whole Wheat low carb wrap (wrap is 150 cal)

**WORKOUT DAY 1 with 30 min of Cardio**

Meal 6
- 2 Whole Chicken Breasts made into chicken fingers with sesame seads and a touch of teryiaki

I drink about 2.5L of water a day....maybe a glass of Chocolate Milk every other day

andy51
02-01-2005, 05:53 PM
first off I think you mean "assess"

secondly i think that your meal plan looks pretty good, but you may need to spread a few more cals around. Most importantly how is it working for you?

meister
02-01-2005, 05:56 PM
I am nto hungry during the day. I just need to make sure I am eating properly, not eating to much. Like i mentioned, I am after cutting not bulking up. I want to lose like 7%-10% body fat

andy51
02-01-2005, 06:23 PM
what is your bf% att 5'11" 180lbs it cant be too high

meister
02-01-2005, 06:42 PM
I would say it is like 20% but i have no clue. I should post pics

Optimum08
02-01-2005, 07:22 PM
yes but like andy said before...is it working for u? if it is keep on it if it isn't then u gotta change it up...

meister
02-01-2005, 07:23 PM
How do I know..it is day 1 (i have been eating like this for a while but dont seem to be losing BF). I have no clue what will work and want to make sure i am ok (just starting to add cardio and switching to wbb1 as of monday)

For pics, go here
http://www.wannabebigforums.com/showthread.php?p=987765#post987765

Jabberwocky
02-01-2005, 07:28 PM
I don't think you should be worrying about cutting very much, you appear to have very low bf already.

meister
02-01-2005, 07:38 PM
Dont feel like it. I am shooting for 7-10

andy51
02-01-2005, 07:42 PM
You might not want to hear this, but you may need to bulk. Put on more muscle mass. You will have a much higher metabolism when you do go to cut. You will also have something to cut down to. Not to brag or anything, but I am about an inch taller than you and have the same bf%, but weigh almost 50 lbs more. I could eat what you eat all day in a meal.

How long have you been seriously lifting?
Have you ever bulked?

If you still feel the need to cut WBB1 is a good weights plan along w/ cardio and you diet.

Good luck on whatever you may choose.

meister
02-01-2005, 07:45 PM
See, I was deciding to cut because I want to lose my stomach fat (and thighs). I am ALL FOR putting on a large amount of muscle but I want a low BF% to show off abs, etc.

What is best?

andy51
02-01-2005, 07:49 PM
Do you have any specific event i.e. spring break that you are cutting for?

meister
02-01-2005, 07:51 PM
I am cutting because I prefer to to have a more cut looked, than a thick jacked look and fat on my body, especially stomache (if you know what I mean). Summer is like 5 months away and do not want to look fat.

I thought cutting was my best approach..i may be wrong

andy51
02-01-2005, 08:01 PM
I gotcha, but why not bulk for 2 months then cut for 3. I dont think many ppl in Canada have their shirts off right now

meister
02-01-2005, 08:03 PM
I gain fat really easily, and do not really want to get fat for any period of time (if I can shave off BF but still build muscle, even though it is slow i would like to)

I am very concerned with my body and how it looks. I am just affraid I may get too fat, feel to fat, or not lose it/enough in time.

I am seriously lost right now

andy51
02-01-2005, 08:07 PM
It will come down to a personal choice, but I think that you would be much more happy with the end results if you bulked for a while.

meister
02-01-2005, 08:08 PM
How much fatter will I get by bulking? (i put on a good amount of weight, fast, and find it hard to burn off)

Can what I do, be done with cutting?

Am I an endo, ecto or mesomorph?

Stupendous
02-01-2005, 08:15 PM
How many calories is that? It looks like it is too few and you'll be losing what muscle you have.

meister
02-01-2005, 08:17 PM
Probally 1600-2000 a day

andy51
02-01-2005, 08:18 PM
You can put on as much fat as you want. Why dont you slow bulk so your gaining 1 lb per week. When you feel you have put on suffiecent mass then begin your cut.

Stupendous
02-01-2005, 08:18 PM
How much fatter will I get by bulking? (i put on a good amount of weight, fast, and find it hard to burn off)

Can what I do, be done with cutting?

Am I an endo, ecto or mesomorph?

Depends if you do a clean or dirty bulk.

How long was your current bulk?

Stupendous
02-01-2005, 08:19 PM
Probally 1600-2000 a day

Too few.

andy51
02-01-2005, 08:20 PM
Ya way too few. get up around 2750-3000

meister
02-01-2005, 08:23 PM
I thought I should be eating like 2400, minus 500 for cutting.

How the heck can I add more, not get fat. I burn about 300-400 cal/day on the treadmil.

I am willing to do what it takes to achieve my goals even if i eat 7-8 times a day I just dont want to get fat.

meister
02-01-2005, 08:26 PM
Can I eat an egg white omlette at 11 at night to get more calories in?

WHat body Type am I? Worried about getting fat, should I cut or bulk

Optimum08
02-01-2005, 08:27 PM
basically if u go on a bulk...u will gain fat...thats the bottom line...but as long as u eat clean and consume clean cals then you will gain minimal fat....when cutting it is very hard to gain muscle mass and lose fat so thats why many people bulk and gain a lot of muscle mass then cut and just try to maintain the muscle mass that is there while they cut off the fat...i would recommend bulking with a clean diet around 3500 cals a day with lifting and then u can go on a cut later when it is closer to the time to being outside....thats my opinion

meister
02-01-2005, 08:29 PM
Can I eat like 9 meals a day if I cant squeeze all my cals in before dinner (like am omlette or wrap at 11 at night)

Should I still do my 30min of cardio a day or so or is that bad?

Vido
02-01-2005, 08:35 PM
Can I eat like 9 meals a day if I cant squeeze all my cals in before dinner (like am omlette or wrap at 11 at night)

Should I still do my 30min of cardio a day or so or is that bad?

Eat as many meals as you want; it's the total calories that matter.

Eat whole eggs, not whites.

Cardio's good for you, I would keep it in there, just means you get to eat a little bit more food.

Stupendous
02-01-2005, 08:37 PM
Can I eat an egg white omlette at 11 at night to get more calories in?

WHat body Type am I? Worried about getting fat, should I cut or bulk

We can't tell you what body type is. You have to figure out that out by watching how your body changes physically as you consume certain foods and how much of those foods you consume.

And it is about what you want that determines if you should cut or bulk. If you want the lean look you cut. I'm not big (5'10.5", 170lbs) and will begin my first cut in 1 month because I consider myself fat.


Can I eat like 9 meals a day if I cant squeeze all my cals in before dinner (like am omlette or wrap at 11 at night)

Um, why can't you just eat more food with your current 6 meals.



If you plan to cut watch your body and see how things change. 1-1.5lbs/week is safe for minimal muscle loss. If you lose weight too quickly then you are losing muscle as well.

meister
02-01-2005, 08:39 PM
Stupendous, Me and you are roughly the same height and weight and I as well consider myself too fat but have been told not to cut and to bulk...once I bulk, go a head and cut.

I am so confused

andy51
02-01-2005, 08:39 PM
basically if u go on a bulk...u will gain fat...thats the bottom line...but as long as u eat clean and consume clean cals then you will gain minimal fat....when cutting it is very hard to gain muscle mass and lose fat so thats why many people bulk and gain a lot of muscle mass then cut and just try to maintain the muscle mass that is there while they cut off the fat...i would recommend bulking with a clean diet around 3500 cals a day with lifting and then u can go on a cut later when it is closer to the time to being outside....thats my opinion

Well said

Optimum08
02-01-2005, 08:42 PM
basically meister...its your perception of yourself that will cause u to want to go on a cut or bulk....its your decision in the end...we're just tryin to help you out with our opinions...if u think your too fat and want to get more ripped then go on a cut....if u want to get bigger then go on a cut (make u look HUGE) then do that...its all up to u...

Vido
02-01-2005, 08:47 PM
Stupendous, Me and you are roughly the same height and weight and I as well consider myself too fat but have been told not to cut and to bulk...once I bulk, go a head and cut.

I am so confused

It's all in your head, man. You're not fat; I look at you and see a skinny kid. I wouldn't even consider a cut until you throw on a good 20-30 more lbs.

meister
02-01-2005, 08:51 PM
I just made eggs (which I love)...2 whole eggs and a small carton (250g) of egg whites

andy51
02-01-2005, 08:51 PM
I think Vido hit it right on, I've been trying to hint at it but i guess I should have just said it

meister
02-01-2005, 08:53 PM
I would rather be told I am a skinny $hit than fat. My stomache feels fat (esp when I sit)

Stupendous
02-01-2005, 08:56 PM
Stupendous, Me and you are roughly the same height and weight and I as well consider myself too fat but have been told not to cut and to bulk...once I bulk, go a head and cut.

I am so confused

Yes, but many factors determine if someone is fat when a specific weight and height are looked at. The size of ones frame is a huge determining factor and how much body fat they have. You don't look to be near 20% at all where I'm pretty sure I am.

At 5'10.5" and 170lbs I may not sound fat but look at my approximate 1RM numbers (don't laff they were all double digits when I started). I don't have a whole lot of muscle on me

Bench - 140lbs
Deadlift - 180lbs
Squat - 170lbs

meister
02-01-2005, 08:57 PM
I dont think I have a ton of muscle on me either...my nymbers are probally the same if not lower. LOL

nep
02-02-2005, 01:26 AM
word to what optimum said with the exception of 3500 calories. im your height, about 10 pounds lighter and was gaining excess weight with 3200 calories. start with 2800-3000 and see where that takes you. add a couple hundred at the end of two weeks if you arent making progress

meister
02-02-2005, 08:07 AM
I will start with around 3000 seeing as I burn 300+ a day

I just need to make a meal schedule and stick to it. Bad to eat eggs to much?

Vido
02-02-2005, 10:43 AM
Bad to eat eggs to much?

No

andy51
02-02-2005, 03:43 PM
Sounds like a good plan meister. Good Luck.

meister
02-02-2005, 03:45 PM
off to the gym...i wrote down todays meals. I am stuffed but only at like 1500cal, HA HAHA

Stupendous
02-02-2005, 04:44 PM
It may make things easier if you sit down and map out a meal plan in Excel (keeping track of the important stuff - cals, fats, carbs, protein, etc). That way you know what you are getting each and every day. Although you may not be able to stand eating the same thing every day.

That is what I do and I have don't have a problem sticking with it. Occassionally I'll swap vegetables around but that is it. Everything else is the same.

meister
02-02-2005, 05:08 PM
Anyone have a meal plan they use to get me started?

andy51
02-02-2005, 05:23 PM
Just add to the original diet you posted... couple TBSP's of natty pb here... some milk there... just had some high cal stuff you'll make it

Optimum08
02-02-2005, 05:27 PM
^word.....and u should keep a notebook with u at the gym showing what lifts u did etc. and transfer them over to an online journal here at WBB...its nice so people can keep track of your progress and give u pointers and support etc...

meister
02-02-2005, 06:07 PM
Here is where I am at for the day. The lunch meat and dinner meat I have no clue on cals, protein, etc

Meal 1 Breakfast (Calories = 551, Protein = 43.5g, Carbs = 50g, Sodium = 774mg)
- 250g Egg Whites (250cal, 400mg Sodium, 25g Protein
- 2 Whole Omega 3 Eggs (140cal, 3g Saturated fat, 2g Polyunsaturates, 1.2g Omega 6, .8g Omega 3, 4g Monosaturates, 420mg Cholesterol, 110mg Sodium, 12g Protein)
- 1 Whole Wheat Egg McMuffin (161cal, 5.5g Protein, 1.8g Fat, 31g Carbohydrates, , 264mg Sodium, 96mg Potassium
- 175ml OJ with Pulp (80 Cal, 1g Protein, 19g Carbs, 320mg Potassium,

Snack (Calories 120, 8g Fat 5g saturated, 20mg Cholesterol, 200mg Sodium, 2g Carbs, 1g Sugar)
- 2 Partly Skimmed Cheese Strings
- Water

Meal 2 - Lunch (Calories = 284)
- 2 Pieces of Whole Wheat Wonder Bread (142 Cal, 6.4g Protein, 2.2g Fat. 34g Carbs, 385mg Sodium, 179mg Potassium)
- Xlean Chicken
- Mustard
- 2 Pieces of Whole Wheat Wonder Bread (142 Cal, 6.4g Protein, 2.2g Fat. 34g Carbs, 385mg Sodium, 179mg Potassium)
- Xlean Chicken
- Musatrd

Glass of Chocolate Milk (190 Cal)

Pre Workout Meal Replacement shake
- 250 cal
- 1.5G Fat
- 25mg Cholestrol
- 15-mg Sodium
- 660mg Potassium
- 12g Carbs
- 42g Protein

Meal 3 Dinner (Cal = 320)
- 125ml Wholegrain Brown Rice (100cal, 2.5g Protein, .7g Fat. 24g Carbs, 5mg Sodium, 76mg Potassium with a touch of soy sauce)
- 2 Whole skinless boneless chicken breasts (with a touch of chili powder, onion powder and garlic powder and some teriyaki)
- 7 asparagus in balsamic
- Water
- Tall Glass of Chocolate Milk (220 cal)


Not counting the calories, etc from the chicken at lunch and dinner I am under 1800 cal, HAHAH

andy51
02-02-2005, 06:11 PM
go to www.fitday.com to look up the cals on thing you dont know. Also to get more calories add easy stuff ie a glass of 2% milk for breakfast stuff like that. Lookin pretty good though

meister
02-02-2005, 06:18 PM
i hate milk...that is why you see choc. milk.

I need to DOUBLE this almost.

Ok, roughly add another 500 cal's between lunch and dinner meat. I am at 2300. Still another 700 to go before bed

Stupendous
02-02-2005, 06:27 PM
A good meal right before you go to sleep is cottage cheese and some sort of oil (flax seed, olive oil). Cottage cheese contains casein protein, a slow absorbing protein, and the oil contains healthy fat and helps to slow down absorption as well.

I have 1 cup of cottage cheese plus 1 Tbsp of olive oil 5 minutes before I go to bed. That is 320 calories right there.

And I'd try and keep it easy on the chocolate milk. Doesn't it have a lot of sugar?

meister
02-02-2005, 06:35 PM
URGH, i hate cottage cheese.

Choc Milk probally does have a lot but on the carton it says nothing

meister
02-02-2005, 06:47 PM
How many grams of carbs is too many for a day

meister
02-02-2005, 06:57 PM
Just added piece of Celery with PB and 1 whole, whole wheat egg mc muffin with PB

Crap I am full, but i love it

meister
02-02-2005, 06:58 PM
What is the rule for how many carbs/fat/protein i should eat? Am I doing ok?

Stupendous
02-02-2005, 07:56 PM
Some will say a split of 40p/40c/20f. I did that for a while but now I'm switching it to 35p/45c/20f to see how I respond.

If you aren't familiar with the split it refers to the percent of calories that each constitutes. Thus, 40p/40c/20f means 40% of your diet comes from protein, 40% from carbs, and 20% from fat.

% protein = (grams protein * 4) / total calories * 100
% carbs = (grams carbs * 4) / total calories * 100
% fat = (grams fat * 9) / total calories * 100

I'm assuming you decided to bulk? Also, you should try more reading :)

meister
02-02-2005, 07:57 PM
I know i should try more readng..but i like asking questions

Vido
02-02-2005, 11:27 PM
What is the rule for how many carbs/fat/protein i should eat? Am I doing ok?

at least 1g protein/lb bodyweight
20-30% cals from fat
the rest is carbs