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View Full Version : My "lean out" diet (need opinions please)



HobbsE46
07-17-2005, 11:46 AM
Ok, well I have been vacationing for the first half of the summer and now I need to get back on track. Im looking to lose some body fat, but maintain my weight at 170lb. Here are my stats

6'
170
12% BF

Heres what my diet will consist of:

7am
-1/2 cup oats
-1/2 cup fat free cottage cheese
-1 scoop whey
350 cal
37g protein
36g carbs
4g fat

9am workout

10am PWO
-1 cup skim milk
-2 scoops whey
300 cals
48g protein
14g carbs
1g fat

12 lunch
-spinach/mixed greens
-10 oz grilled chicken
-2 oz peanuts
-mixed veggies
-fat free vinagrette
500 cals (approx.)
45g pro
20g carbs
18g fat

3pm
-15 almonds
-1 cup fat free cottage cheese
280 cals
35g pro
9g carbs
9g fat

7pm
-10 oz lean protein
-mixed greens w/oil vinegar
-steamed veggies
500 cals (approx.)
45g pro
20g pro
10g fat

10 pm
-1 cup fat free cottage cheese
160 cals
26g pro
12g carb

Totals
2090 (approx)
236g pro
111g carb
42g fat

Any advice or opinions would be great

Thanks,
Robby

Patz
07-17-2005, 11:52 AM
I don't know your age, but I figured your maintenance calories based on you being 20. They came out to 2800, so 2090 is pretty damn close to where you need to be to lean out nice and slow. You could toss in a couple hundred extra calories if you want, and factor in any weight training and cardio you do to your final number.

The diet really looks good. It's one of the better "critique my diet" first posts I've seen on here. Good luck with it!

HobbsE46
07-17-2005, 11:58 AM
Thanks a lot for the advice and compliments. Im thinking of adding some EFAs in there as well. Im gonna see how the Skim milk and whey works for my PWO. If im not seeing results after a while, im gonna go back to my usual oats and whey.

Im 21 btw:)

Built
07-17-2005, 12:00 PM
Fats look too low. I'd increase them to at least 75-80g per day, adjusting the carbs for your caloric requirements.

Patz
07-17-2005, 12:01 PM
yeah, she's right..the fats are a tad low...i didn't compute that the first time around..lol

Paul Stagg
07-17-2005, 12:04 PM
You don't want to get bigger than 170 pounds?

thajeepster
07-17-2005, 12:09 PM
Fats look too low. I'd increase them to at least 75-80g per day, adjusting the carbs for your caloric requirements.


definitely. .4-.5g per lb is a good rule at the minimum, when cutting it may go higher to replace carbs. Also, id definitely add in some carbs pwo. Id toss in at least 20-30g more carbs in your pwo, you could prob drop to one scoop, and add in a half cup of oats, or some dex if you go the high route.

spanky33
07-17-2005, 12:09 PM
I'm not sure how you expect to maintain weight while your calories are below maintenance. When will you gain LBM to replace the lost fat?

thajeepster
07-17-2005, 12:10 PM
You don't want to get bigger than 170 pounds?

exactly... im afraid im gonna be 150 for the rest of my life :(.

HobbsE46
07-17-2005, 12:13 PM
Wow, thanks for all the quick replies. Im gonna take your advice and add some more healthy fats and throw in some oats with my PWO. Im planning on putting on some good weight when i start school again(1.5 months), for now i wanna stay the same;)

spanky33
07-17-2005, 12:15 PM
I understand you want to stay the same. but eating hypocaloric = lose fat. if you plan on staying the same weight you gotta put on some LBM. think about it for a sec...cuz you're not making sense

HobbsE46
07-17-2005, 12:19 PM
So upping my clean carb and fat intake so that im at about 2600 cals would be a better idea?

Built
07-17-2005, 12:20 PM
IMHO, yes. Especially the fats.

:)

spanky33
07-17-2005, 12:21 PM
i think the only possible way to maintain weight while losing fat (other than being a newbie, are you? if you are then your plan will work) is to have cyclical eating patterns.

Patz
07-17-2005, 12:24 PM
I understand you want to stay the same. but eating hypocaloric = lose fat. if you plan on staying the same weight you gotta put on some LBM. think about it for a sec...cuz you're not making sense

In his original post, he said he wanted to "lean out," meaning that he's looking to lower his bodyfat a bit.

spanky33
07-17-2005, 12:25 PM
yea and he said he wants to hold his weight at 170.
maybe i'm just misunderstanding the whole thing.

Patz
07-17-2005, 12:25 PM
oh my bad...i see the hold at 170 part...nevermind

Patz
07-17-2005, 12:26 PM
I was able to hold at 245 for MONTHS while leaning up, but eating around maintenance and sometimes over maintenance, and lifting hard and heavy. But, that's just me.

Built
07-17-2005, 12:27 PM
It's not just you. I've done this, too.

spanky33
07-17-2005, 12:48 PM
yea, that makes more sense.