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bIgHwN86
07-03-2005, 12:16 AM
i would like for the forum to critique this new "way of eating" for me....my goal is to get back to my 34-36" waist that i miss so much....this "way of eating" is also supplemented with 4 days of weight training and 5-7 days 30-45minutes of cardio.....

Typical day goes as such:

30minutes of cardio

postworkout- 5eggs(2egg whites), 3/4 cup oatmeal
1hr later- 2scoops whey w/fruit
lunch- tuna/chicken salad w/ 3/4 cup oatmeal
snack- 2 scoops whey w/ peanut butter

weight training program w/ 15-20minutes of cardio

dinner- 20-30g protein, 20g carbs-guessing (don't really have control of dinner)

night snack- 1 scoop whey


totals- 190g protein, 140g carbs (some are from fruits), not too much fats but will be getting flax seed oil soon(maybe 30g fat) all in all maybe around 1800-1900calories...

all inputs will be greatly appreciated....thank you mahalo

Patz
07-03-2005, 12:19 AM
1800 calories sounds low, unless you're on a crash diet with refeeds, which I'm guessing you're not. It depends on your weight and lean body mass, or post up your bodyfat %.

bIgHwN86
07-03-2005, 12:29 AM
well the calories is a "guestimation"....nah i am not on a crash diet i was thinking about doing it but i wanted to keep my LBM and not worry about my weight but more or less my inches and how i look naked...hehe...right now i do not know my body fat percentage but with a no BS answer would be that i am around 26-30% BF........i am around 300lbs so any movement i am doing is gonna burn a lot of calories....ultimate goal, in one year reach a weight of 220lbs at 12-10%BF w/ a 36-34in waist

Shao-LiN
07-03-2005, 12:36 AM
Well, you're eating way too little, and to add to that, you're doing lots of cardio which furthers the calorie deficit even more. You may see some fat loss at the beginning, but you will most likely stall down the line.

Unholy
07-03-2005, 10:42 AM
Yeah, try to figure out your maintance and drop it by 500cals, What is your waist at now?

BG5150
07-03-2005, 01:41 PM
And nothing to eat/drink before workout? Try a protein shake and some quick acting carbs.

Patz
07-03-2005, 01:41 PM
well the calories is a "guestimation"....nah i am not on a crash diet i was thinking about doing it but i wanted to keep my LBM and not worry about my weight but more or less my inches and how i look naked...hehe...right now i do not know my body fat percentage but with a no BS answer would be that i am around 26-30% BF........i am around 300lbs so any movement i am doing is gonna burn a lot of calories....ultimate goal, in one year reach a weight of 220lbs at 12-10%BF w/ a 36-34in waist

OK, so if 30% is fairly accurate, then your lbm should be around 210.


220 @ 12% puts your lbm at 193.6


You probably want to shoot for 240 or so, and reassess at that point. If you want a slow cut with absolute minimal lbm loss, then do as HW says and eat 500 calories below maintenance. If you want to go the quicker route, and don't mind to spare a tad of lbm, then look into a PSMF, CKD, or something of the like. I'll warn you, though, those diets are TOUGH and take a lot of dedication. I'm on a modified PSMF, and it's no picnic--I'm averaging 1100-1200 calories per day, and eating a lot of the same foods over and over again.

bIgHwN86
07-03-2005, 07:14 PM
mrelwooddowd -ya i was thinking about stopping at around 240 or 250 and reassesing myself at that time....i do not mind the loss of LBM that is something i can always can regain since i am still growing.....what is PSMF?..i kind of have a clue of CKD (is that that ketogenic diet)?

Holywars- well i don't really know my maintenance but according to some of those fitness calculators my BMR is around 2700calories, and i just looked at my diet and the calories are way off, i am eating around 2200 calories (500caloried deficit) along with the weight training and cardio...oh and my waist is at 46 and believe me i have a lot of mass to spare if i am doing this much work.....

BG150- ya sorry i did not make that clear usually my preworkout meal is a shake and my post workout is dinner.....

bIgHwN86
07-03-2005, 07:31 PM
and i have my body measurements in my journal if anyone is interested

Unholy
07-03-2005, 07:34 PM
Good work man, you will get that waist in no time, just stay on track and dont get discouraged its a long process.

BG5150
07-03-2005, 09:04 PM
Good work man, you will get that waist in no time, just stay on track and dont get discouraged its a long process.

In all the magazine ads and tv spots, it shouldn't take but a couple weeks with the right supplement or machine! All for four easy payments of $29.95 ;)

Unholy
07-03-2005, 09:11 PM
keep dreamin lol :D

Shao-LiN
07-03-2005, 09:41 PM
For the record, BMR is not maintenance. BMR is your body's metabolic rate for just being alive for lack of a more complex explanation.

bIgHwN86
07-03-2005, 11:33 PM
For the record, BMR is not maintenance. BMR is your body's metabolic rate for just being alive for lack of a more complex explanation.

ya i knew that...i just don't know what my maintenance calories are....by the way do any of you guys watch FIT TV?

Unholy
07-03-2005, 11:34 PM
Nope :D

pfc3rex
07-04-2005, 08:13 AM
Fit tv ?

Patz
07-04-2005, 10:26 AM
eating 500 below basal is only gonna stall you out soon enough. find a maintenance calculator online, refeed (do a 1 day clean carb-load), and go 500 under maintenance.


PSMF is Protein Sparing Modified Fast

www.bodyrecomposition.com has more details, and the available eBook.

bIgHwN86
07-04-2005, 12:09 PM
ok thanks for the help...i really appreciate it....

ya i don't know fit tv is this thing on tv that is supposed to get the "masses" into shape....

Shao-LiN
07-04-2005, 07:59 PM
The gym usually does it for me.

HobbesAB
07-04-2005, 09:38 PM
Fit TV is a TV channel dedicated to fitness. Its owned dy Discovery.

http://fittv.discovery.com/

Unholy
07-04-2005, 10:38 PM
yup, instead of watching it go to the gym :D

bIgHwN86
07-05-2005, 12:30 AM
ya sure