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DumbDude
02-20-2006, 10:26 AM
this is from my fitday. I am between 178-182 lbs.
HERE IS THE LINK FITDAY (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JAstles)
Total Calories: 1986
Grams Cals %total
Fat: 67 599 32%
Sat: 13 114 6%
Poly: 8 71 4%
Mono: 15 133 7%
Carbs: 161 578 31%
Fiber: 16 0 0%
Protein: 179 717 38%

DumbDude
02-20-2006, 10:30 AM
The numbers are Cals Fat Carb Prot

Olive oil 119 14 0 0
Bread, multigrain, reduced calorie and/or high fiber 280 3 58 12
Egg, white only, cooked 49 0 1 10
Egg, whole, cooked, NS as to cooking method 160 10 0 14
Ham, smoked or cured, canned, lean only eaten 160 2 4 20
Banana, raw 109 1 28 1
Blueberries, raw 15 0 4 0
Natural Whey 260 3 10 48
Chicken, breast, with or without bone, NS as to cooking method, NS as to skin eaten 360 8 0 70
Apple, raw 81 0 21 0
Mayonnaise, imitation 180 18 0 0
Honey 64 0 17 0
Smart Balance light, flax seed 45 5 0 0
Tomato soup, NFS

ShockBoxer
02-20-2006, 10:37 AM
It looks like my average cut day and your lifts are basically double mine and you've got 10 pounds on me. Are you sure you need to be that low?

DumbDude
02-20-2006, 10:50 AM
how did you make your fiday public? Well I was 235 lbs 5'8 33%BF at one time. I am trying to only put on lean bm...I am not a fan of bulking cutting because i was a former fatty and i HATE being fat. I have heard too that you never lose your fat cells they are just kind of "deflated" just waiting for some extra calories... I hope this diet will give me slow but steady gains. I think I should prob add atleast another 20 grams of pure protien before bed.

ShockBoxer
02-20-2006, 11:05 AM
When you're logged in click on 'home' ... there's an option there to make the journal public.

I'm 5'4 and weighed 200 at at least 30% BF. I know what you mean about fearing the return of the fat (I'm not exactly lean as is).

That said, I've gone on multiple thousand calorie benders... a thousand, two thousand above maintenance. If your fear is that the weight will pop back on... it won't. I tried to put a pound on and, aside from the 4 pounds of water weight I slapped on in the first week, it was really, really hard to do.

DumbDude
02-20-2006, 11:15 AM
Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JAstles)Thanks man. Yeah but I have tried about 3,000 cals eating clean, and my belly grew alittle in just a month! I am def going to add another sandwich earlier in the day or 20grams of eggwhite protien before bed.

DoUgL@S
02-21-2006, 05:36 PM
Get yourself clipped so that you know what your lean body mass is and design your intake of protein and fat around that. For example 1g/lb of LBM, 0.5g fat/LBM are the essentials. The rest of the calories can come from any macro.


Fitday (http://www.fitday.com/WebFit/PublicJournals.html?Owner=JAstles)Thanks man. Yeah but I have tried about 3,000 cals eating clean, and my belly grew alittle in just a month! I am def going to add another sandwich earlier in the day or 20grams of eggwhite protien before bed.

How many pounds did you gain in one month? Multiply that number by 3500, and divide by the number of days in the time period you gained the weight, and that will tell you how many calories over your maintenance you were during that time period. Adjust as necessary.