View Full Version : My leaning out diet

03-28-2005, 04:06 PM
I've since returned from a snowboarding trip where I ate nothing but crap so I need to lean out. Right now I'm 5'7", 163 lbs, 17-18% bodyfat. So here we go...

7:15 am: ECA Speed Stack, 20-30 min walk/run
8 am: 1 cup Oats, 1 scoop LC Grow
11 am: 2 eggs, 1 cup egg whites, spinach, 5 fish oil caps
2 pm: 1 can salmon/tuna, 1 apple, spinach
5 pm: 1 banana, handful almonds, 5 fish oil caps
7 pm: Surge, RRD workout
9 pm: 1.5 scoops Grow
11:30 pm: Sleep

I might add in some cardio after my RRD workout 2-3 times per week if fat loss is not happenening. What do you all think on the whole?

Double D
03-28-2005, 11:08 PM
How many cals is all that. Its tough to say without a cal amount. If you want to lose weight you need to create a calorie deficit. Just cuz you eat clean doesnt mean you will lose weight.

Joe Black
03-29-2005, 01:18 AM

At least track calories and macronutrients so if things are not working for you, you can lower something :)

Some initial thoughts though..

Seems very low carbs and calories in general. Remember going TOO low is going to work against you. You'll have little energy, be moody and risk putting your bosy in an anti fat burning state.

On the whole - it looks nice and clean though.

How long have you been on it?

03-29-2005, 02:26 PM
I just started this yesterday. The cals come out to around 2000. 40/40/20, P/C/F.

03-31-2005, 04:48 PM
What type of fat loss should I be looking for here? 1% a week?

no regrets
04-01-2005, 03:53 PM
strive for 1-2 pounds a week.

04-04-2005, 06:58 PM
Should I up the starchy carbs on the weekends? Also, if I have 1-2 cheat meals a week, how much will that stall the fat loss?

04-11-2005, 02:22 PM
Update time... I've actually dropped down to 15-16% bodyfat in the past two weeks so it seems like the diet is going pretty well. Should I throw in some sprints/jogging now or wait til fat loss stalls?

no regrets
04-11-2005, 04:02 PM
you can throw in some cardio