PDA

View Full Version : Cutting...help with diet



g00dnick
07-06-2005, 02:42 PM
I've been cutting since May now...finally decided I needed to get in shape...I started at about 206-208 lbs..and now I'm 177.5 lbs...but it doesn't seem like my bodyfat level has dropped much. I realized I dropped too fast and lost alot of muscle, but I can notice the loss in fat too. I've lost about two inches off my waist. I got a bodyfat scale about a month and a half ago when I was still in the high 80s and I started at 21%...even since I've only dropped to 20% bodyfat. I am happy with the weight, but I want to drop the bodyfat drastically..guess I just lost all muscle...:( I'd appreciate if someone could help me figure out what to do...REALLY want to lose my chest fat..

Currently - 6'0" - 177.5 lbs. (been cutting at about 1800 calories)

Meal 1 -
Oatmeal or Cream of Wheat - 1 serving
Skim Milk - 3/4 cup

Meal 2 -
Fat free Yogurt - 1 cup

Meal 3 -
Slim Fast shake

Meal 4 -
Tuna (6 oz.)
Two slices toasted wheat bread

Meal 5 -
Turkey (4 oz.)

Meal 6 -
Chicken (6 oz.)
Vegetables

Beverages -
Water

My diet is usually close to that...Weightlifting, I've been following the WBB#1 routine and Abs on Tuesdays and Thursday.

Cardio - I do intevals of jogging and walking for an hour 3 times a week. (I started off running almost every day of the week at first, now I'm down to 3 times a week)

Swimming - 20 minutes of continuous breastrokes prolly twice or three times a week

Boxing (with punching box) - 15 minutes once or twice a week...

can someone critique what I'm doing and help drop my bodyfat level...?

getfit
07-06-2005, 02:43 PM
i don't see any fats in your diet!

g00dnick
07-06-2005, 02:48 PM
oh...and usually a protein shake after lifting...

Built
07-06-2005, 02:54 PM
Too much carb, not enough protein or fat.

:(

g00dnick
07-06-2005, 02:58 PM
I've been wanting to cut the carbs down, but I don't really know how...the yogurt has a lot...and the oatmeal and cream of wheat has alot....I guess I can start eating eggs for breakfast instead of those...that would add some fat...work some nat. pb in...what would be a good snack instead of yogurt?

I've been eating some turkey for the 5th meal to help put some fat and protein in instead of carbs...hmmm...

Built
07-06-2005, 03:06 PM
How about cottage cheese? I live on that stuff.

Also, canned tuna, hardboiled eggs (I eat one yolk a day, toss the rest and just eat the whites)...

Natty PB, olive oil, raw nuts, fish oil are all excellent sources of fat. Even a small amount of butter or other natural saturated fat can be beneficial.

Look at my diet in my sig if that helps at all.

g00dnick
07-06-2005, 03:28 PM
Yeah...I was actually just checking that out..lol..I tried some fat free Cottage Cheese when I first started and it was disgusting...I can tolerate regular cottage cheese tho...guess i can try the reduced fat ones..

getfit
07-06-2005, 03:42 PM
1% cottage cheese is fine!

Woodward
07-06-2005, 03:47 PM
roll with 1% CC and you'll be good to go. I consume a medium sized container (2 cups) every morning, half when I wake up, and the rest a couple hours later at work. melted natty pb mixed in is a good deal.

g00dnick
07-06-2005, 04:16 PM
does this sound any better? I switched it up a little bit...

Calories Eaten Today
source grams cals %total
Total: 1875
Fat: 62 559 31%
Sat: 18 160 9%
Poly: 12 104 6%
Mono: 25 221 12%
Carbs: 110 372 21%
Fiber: 17 0 0%
Protein: 216 865 48%
Alcohol: 0 0 0%

Built
07-06-2005, 04:26 PM
This would feel more comfortable to me, but really, it's all about what works for you. Try it.

g00dnick
07-06-2005, 04:29 PM
No doubt...i appreciate the help...i'll give this a try...added some cottage cheese, natty pb and eggs to it...dropped the carbs down a lot...hopefully the 1% CC is good... :)

Built
07-06-2005, 04:30 PM
1% is the one I eat, and it's fine. :)

Built
07-06-2005, 04:31 PM
Oh, and on the lower carbs, save 'em for when you'll use 'em: around/after when you lift or do HIIT.

g00dnick
07-06-2005, 04:36 PM
One other thing...do you think I should add more cardio...or cut down on it...I think doing too much cardio before played a part in losing alot of muscle over the first month or so...and being extremely low on protein at first...

Built
07-06-2005, 04:38 PM
You are cutting on the same cals as I am, and I'm a lot smaller than you.

I'm thinking cardio will create too much of a caloric deficit. Maybe 15 mins of fast incline walking after you lift, but that's it.

How's that sound?

g00dnick
07-06-2005, 04:45 PM
I'll give it a try...i thought i was doing way too much at first, but i wanted to lose the fat so bad I figured the more I tried to burn it off, the quicker it would go away...and I was eating even less than 1800...and doing all that cardio...just lost all my muscle and still look fat and out of shape...:( I'll slow it down...the lifting burns calories too so I should that should be fine...