diet question, stats inside:

[strongchick]

diet stats on fitday, AFTER I remove the beans and sweet potatoes I eat sometimes. More details below. Question is, do I need to cut carbs more?


Total Calories = 2335

gms cals ratio

Fat: 71 642 29%
Carbs: 266 898 40%
Protein: 175 700 31%

Okay. I'm ready to play the numbers game this year. I want a more cut physique.

I'm 5'8", and depending on the time of the month, I'm 145 to 155 lbs.

I don't measure bf%, because then I'd have to deal with that number, and I'm not ready. Maybe after this diet

Anyway - I want to do a 12 to 16 week cutting diet. What are the best ratios? I'm carb sensitive, so I never eat pasta or bread.

I went to www.fitday.com, typed in my typical day of eating, and this is what I got (minus the red beans/white beans mix I eat on leg day, and minus the two sweet potatoes I eat, usually heehee). I figure if I cut out beans and sweet potatoes, the rest counts as my cutting diet. ????????????????????????????????????

My fat is mostly from flaxseed oil, protein from Optimum Nutrition protein drink and tuna, and like I said earlier, carbs are from broccoli, corn, an occasional sweet potato, and beans.

Any advice is appreciated.

I guess the bottom line is: do I have to cut my carbs down even more?

 

[strongchick]

I saw a link posted that recommends you multiply your bodyweight by 12 -14 to get daily caloric intake for cutting. So if I'm 150 lbs., then I need only 1800 to 2000 calories a day.

Sigh. That's hard for me. That means one less meal.

 

[Belial]

Don't ever cut out meals, reduce portion size. Carbs are okay... it depends how your body responds. Some people might do better with protein bumped up to say 210, and carbs reduced to the same. (overall lower caloric calue).

That sounds like a lot of carbs for veggies, beans, and the occasional potato.. What are the portion sizes like there?

 

[diamonddiceclay]

I can tell you that your total # of carbs per day if you are cutting should be under 100-protein should be closer to 250g. Eat only oatmeal for carbs because it is clean and low sodium

 

[strongchick]

This is a typical day of eating for me, less the flaxseed oil. Sometimes I forget to add the flax for a week at a time! But anyway, I've been doing a more iso-caloric approach to maintain my sanity. For a year or so, but I'm comfortable with size, and now ready to trim off the excess. I realize I'll lose some muscle, but I want to experiment and see what I'd look like.

So now, I suppose I should replace the yam and the rice with fibrous veggies, and remove the fruit? And maybe add a can of tuna or two?

http://www.fitday.com/WebFit/PublicJournals.html?Owner=strongchick

Yeah, the numbers are slightly different than my first post, because I miscalculated some things.

 

[gymnpoppa]

http://www.fitday.com/WebFit/PublicJournals.html?Owner=strongchick

Yeah, the numbers are slightly different than my first post, because I miscalculated some things.

If you need diet help, menu plans, you can email me. I do diets for fitness pros, and BB's, male or female. I thought I told you this, if I didn't sorry. You do know I own a health food catering business. Also, I prepare meals for pro baseball players, hockey, football, and basketball players.

Get up with me. Just looking at what you posted, cut the fat grams, carbs, and up the protein. Email me, if you need a phone consultation

 

[strongchick]

well...I upped the protein to 200gms., and my muscles are nice and full and hard. Thanks.

 

[MS]

I can't tell you if you're eating too many calories because that depends on activity level and overall metabolic rate. I also can't tell (at a glance) how many of your carbs are undigestible fiber, resistant fiber or just plain old carbs. Undigestible fiber doesn't count when you're adding up total grams of fiber.



I CAN tell you that it is unusual fo a competitive bodybuilder to get truly cut when carb intake is above 40-45% of their total calories. From that perspective I would say that your carb intake is too high to get as lean as you're genetically capable of. I also think your fat intake is too high......

 

[SteelWeaver]

I CAN tell you that it is unusual fo a competitive bodybuilder to get truly cut when carb intake is above 40-45% of their total calories. From that perspective I would say that your carb intake is too high to get as lean as you're genetically capable of.

???? ????

 

[MS]

????? to you too!!!

For contest level cutting, I think above 45% carbs is too high. If you don't eat fibrous veggies then I think above 45% is WAY too high.....Strongchick's FitDay stuff wouldn't work on my browser, so I can't comment specifically on her macro/micronutrient intake.
Maybe Strongchick could post a brief synopsis of her diet on this board for those of us that are internet retarded???

My other comment (no scientific evidence to back me up) is that if you're a vego, you should limit your fat intake to 20% or less of your total cutting calories. If you're not a vego, but are predominantly vego (this means very little or no animal products in your diet), then you should still limit your fat intake.