Cutting the Cals! (Hit a plateau)

[Mademan118]

Tell me what you think!

It is the origianl diet and then the revised in bold

Meal 1: 3/4 Cup of Oats mixed with 1 scoop protein powder. Dash of cinnamon if necessary, and flax seed capsule. (6:45)

**1/2 cup oatmeal with 1 scoop protien.**

Meal 2: ON's MRP (I have to i cant eat during this time i have class). (9:10)

**6 Slices Lunch Meat on one slice bread (wheat)**

Work out: 11:15-12:45

Post workout:
2 Scoops ON whey
1 tsp glutamine

**On MRP (290 cals, 45g protien, 26g carb)**
1 scoop gatorade

Meal 3: Deli Styles Smoked Chicken Slices on 2 slices wheat bread (12:45)

**natty peanut butter on 2 slices wheat bread**

Meal 4: Pre-track Practice Peanut Butter Sandwich on 2 slices wheat bread. (2:45)

**2 tins tuna, pickle**

Meal 5: After Track, 6 ounces Chicken and some type of green veggie.

**no change**

Meal 6: If i work it will have to be a protien bar. If i dont work 1 Cup cottage cheese and 1 apple.

**1/2 cup cottage cheese.**


Hows that look?

[Behemoth]

Be a whole lot easier if you just add up the total cals and macro's.

[Mademan118]

workin on that

[Mademan118]

okay read the fitday journal fo rtoday and it will tell you

Cals: 1584
Fat:52gs 29.5%
Carbs: 101gs 25.5%
Protien: 172g 45%

[Behemoth]

That was what I thought by looking at your first post. Your calories seem awfully low.

Slowly raise your calories to maintenance and eat there for a few weeks. Then drop a few hundred below that.

I'm a tad over 180 also and my maintenece is around 2400-2500 and I'm dieting on 2100-2200 right now (I'm working out 4 times per week with 20 minutes walking afterwards and 2 HIIT sessions per week so I didn't drop calories very much). But if I weren't doing all that exercise I'd probably still be eating 1900-2000 calories to diet.

[Mademan118]

well i was doing 1801 cals and the weight came off. THe thing is i gain weight so easy when i go above 2k cals. I can gain 5 pounds in one weekend, ive done it before. Thats why im so low. I also run track 5 times a day and weight lift every day. but i have an idea on how to raise the cals jus a bit more.
revised it:
Total Cals: 1869
Protien 227 908 48.5%
Carbs: 112 448 24%
Fat: 57 513 27.4%

[latinomasfino]

yea man start counting the calories get diet organizer 2.1 awesome man helped me go from 18 to 16 bodyfat in 3weeks also from 173-167

[Behemoth]

You didn't gain 5lbs in one weekend, you just saw a difference in water retention.

You run track 5 times a day? Your problem was, without a doubt, your calories being too low. I'm not sure of the duration or intensity that you're running track but you're calories should be way way above even your revised diet.

[Mademan118]

my track practice is similar to HIIT depending on the distance of the sprint. 400's we usually go 60-61 seconds, 300's 47-49 seconds, and 200s anyhting under 30 seconds. So it is pretty intense and we usualy do 6-8. Plus the warmups which also involves alot of 55 meter sprinting and then the cool down with a 2 lap jog. How much more up? i mean im 181 right now (jus weighed myself) and my maintence is 1810 2172 cals (181 x 10/12) so your sayin eat 2500 cals?

[Behemoth]

my track practice is similar to HIIT depending on the distance of the sprint. 400's we usually go 60-61 seconds, 300's 47-49 seconds, and 200s anyhting under 30 seconds. So it is pretty intense and we usualy do 6-8. Plus the warmups which also involves alot of 55 meter sprinting and then the cool down with a 2 lap jog. How much more up? i mean im 181 right now (jus weighed myself) and my maintence is 1810 2172 cals (181 x 10/12) so your sayin eat 2500 cals?

Maintenance is equal calories going in and coming out. All I'm saying is that I can't fathom how your personal maintenance can be 1800 when we're the same weight, you do far more exercise, and mine's roughly 600 higher than yours.

I can't tell you how high to eat. Only you can figure out how much you need to gain, lose and maintain.

[Mademan118]

bump anyone?

[Mademan118]

ttt