? Diet ?

[Douglas7777]

I am trying to get down to 9% BF from 19% BF. My goal is to achieve this within 13 weeks.

Here is what my diet looks like. Tell me what you think.
I am not on cycle. I am using AF's UFR kit. I take Glucorell before carb meals.

9:00 a.m.
Oatmeal
Half wheat Eng. Muffin w/ 1 tbsp of natural PB
FatFree Yogurt

11:30a.m.
2.8 oz. Tuna in water w/ 1 tsp of Light mayo
Medium Orange

2:30
Chicken Sausage link w/ Wheat bun

5:30
Post workout Shake

7:30
Chicken Breast
1/2 cup 2% milkfat cottage cheese

10:30
1/2 cup 2% cottage cheese.

Eating between 1600-1850 calories per day.
30-45 minutes of Cardio 6 days per week
Lifting 4 days per week.

 

[Mac173]

If I were you I would definetley get some more lean proteins in there. Chicken,tuna and fish. You don't want to lose too much muscle while cutting.

 

[Douglas7777]

bumpin my own thread...need opinions

 

[Cutt29]

dont know what you are specifically looking for but def need more protein and def need more green veggies

 

[SFArugger]

I agree with getting more chicken/tuna etc. in there also have you thought about whey protein shakes? I always have atleast 1 a day usually post workout. And I also noticed you have NO vegetables in your diet they are a must for mine.

 

[solidspine]

You will lose weight on that diet but protein, as mentioned above is your friend, not in shakes but in real food, to jump start your diet, drop all the carbs, for a week, It sounds crazy, but it works,

Good luck, stay away from the cheese cake and Ice cream .

 

[pitbullrocco]

try to get at least 40-50 grams of protein every sitting.....not sure what you weigh, but thats at least 300 grams/day.

listen to solid, drop ALL carbs for a week.....trust me, i did it and lost 15 lbs of water and fat in 2 weeks.....maybe do a carb up on sunday.....however, this will be hard if you are lifting heavy 4 days a week.....even postWO carbs will bring you out of ketosis

caffeine will be your friend in this time of need for energy......

 

[Douglas7777]

Thanks Fellas!

I'm not eating many veggies. I will add them.
I will bump the protein as well, and eliminate more carbs.
I will post my results in a couple weeks.
See you again at the plateau!

 

[LetsGoMurphys]

You will lose weight on that diet but protein, as mentioned above is your friend, not in shakes but in real food, to jump start your diet, drop all the carbs, for a week, It sounds crazy, but it works,

After dropping carbs for a week do you go back to your normal intake? Do you gain it all right back? Seems interesting maybe I will give that a shot...

 

[Douglas7777]

try to get at least 40-50 grams of protein every sitting.....not sure what you weigh, but thats at least 300 grams/day.

listen to solid, drop ALL carbs for a week.....trust me, i did it and lost 15 lbs of water and fat in 2 weeks.....maybe do a carb up on sunday.....however, this will be hard if you are lifting heavy 4 days a week.....even postWO carbs will bring you out of ketosis

caffeine will be your friend in this time of need for energy......

I am not on cycle so my body is really only going to absorb around 30-35g of protein per sitting.

I am going to diet really hard for the next two weeks (which is week 4 and 5 of cutting). I am 23yrs 224lbs. 19%BF. I will not exceed 1650 cals per day. I'm eating 6 meals per day (none exceed 320 calories) and no carbs after first 2 meals.

 

[SgtSlaughter]

I am not on cycle so my body is really only going to absorb around 30-35g of protein per sitting.
I am going to diet really hard for the next two weeks (which is week 4 and 5 of cutting). I am 23yrs 224lbs. 19%BF. I will not exceed 1650 cals per day. I'm eating 6 meals per day (none exceed 320 calories) and no carbs after first 2 meals.

where'd you get that data from? Calories are calories... they will be used some how... unless you've had some metabolic testing done at a pricey clinic I doubt you know exactly how efficient your body is.

I think that's on the VERY low end of the spectrum for your weight...

Definetly, more green veggies and lean meats. Post up a new revised diet that you've come up with if you'd like.

That's a very ambitious goal bro (if this is your first time cutting)... best wishes

Bust your ass and eat clean... i'm sure you'll get very damn close to 9%.

No booze either lol

 

[Douglas7777]

I think that's on the VERY low end of the spectrum for your weight...

Week 1 and 2 I was eating 1600 cals per day. My trainer said "Hey!" you can't do that, and bumped me up to 2000 cals. I am not getting the results I want at 2000 cals so I'm dropping it back down. The first two weeks my body didn't go into "survival mode" and store fat like he said it would.
I lost fat fast.

What is your opinion? Is 1800 more realistic? Keep in mind I will be eating more protein. Going to the store tonight, and will post a "revised" diet.

Which particular veggies do you reccomend? I was thinking a lot of bell peppers and broccolli

 

[SgtSlaughter]

1800 sounds like a happy medium.

Lost fat fast... or water weight?? ... any initial fast (a few days) weight loss isn't fat, your body can't dispose of fat too quickly.

Excellent... good luck shopping!! No oreos!!! lol

I love frozen brocolli floretts and frozen cut green beans...those are my 2 favs that I buy in huge amounts.... If you can you should try to eat a rainbow of colors throughout the day, greens, reds, yellows, blues (I can't remember what veggie that is though)...

Drink water all day... a couple Diet Sprite Zero's (a la *Bunny*... because they do not have coloring like Diet Pepsi/Coke, ect) are good if you feel yourself getting very bored with water after a few weeks.

 

[Douglas7777]

^^

 

[poysyn]

your trainer seems like hes a knowledgeable guy. what do you consider results? weight loss or caliper measurements?

Sure..with 1600 cals you will lose more weight, but the majority of it will be muscle because that is extremely low. i honestly wouldn't eat less than 2200 with cardio 6 times a week and weight training 4x..

undereating is your worst enemy, imo.

 

[Douglas7777]

your trainer seems like hes a knowledgeable guy. what do you consider results? weight loss or caliper measurements?

Sure..with 1600 cals you will lose more weight, but the majority of it will be muscle because that is extremely low. i honestly wouldn't eat less than 2200 with cardio 6 times a week and weight training 4x..

undereating is your worst enemy, imo.

My trainer slapped me again.

Still doing Cardio 6x per week, but weight training only 3x

I am at 1900 to 2100 Cals per day.

I added more veggies. This is about all I can handle....
Green Beans, Bell Peppers, Cucumbers, Carrotts, Spinach, Brocolli.

Here is an update: (Feedback would be great)

Breakfast: 270 cals
Fat-Free yogurt
Low Sugar Oatmeal
Turkey breakfast sausage links (2)

Snack: 310 Cals
Medium Orange
Meal Replacement Bar

Lunch: 404 Cals
Chicken Sausage link on whole wht. bun
1/2 cup cottage cheese
4 cucumber slices
1/4 red bell pepper
1/2 cup baby carrots
2 tbsp. "light done right" ranch

Snack: 300 cals
Post-Workout shake

Dinner: 380 Cals
5oz. Chicken Breast (seasoned w/ Black pepper)
Small can tuna in water w/ 1 tbsp of light miracle whip.
2/3 cup of lowfat cottage cheese
4 cucumber slices
2/3 cup Green Beans
1/4 Green Bell Pepper

Snack: 170
2.5 oz. chicken breast
1 tbsp. natural peanut butter

1834 Calories Total.

**Plus atleast 100 calories in measurments because I seem to use a little more when it comes to condiments and Tbsp measurements.
(Condiments: mustard, Light Ranch, Light Mayo)
So.. I'm at around 1900-1950 Cals per day.

On non-weight training days I'm going to make the Dinner meal a Chicken Wrap (with whole wheat tortilla) , and this adds 200 cals.
This would be a 2100 calorie day.

On weight training days I'm going to add a PRE-workout shake, and this will add more protein and 300 cals. This would be a 2200 cal day.

Thoughts?

 

[SgtSlaughter]

I'm sure you'll see results with a structured diet... Period.

But when you plateau... ditch the sausage "crap" for real meat (chicken, fish, lean beef...ect...un processed)

Ditch Oatmeal for 100% rolled oats (Flavour with splenda and cinnamon to taste)

 

[Douglas7777]

I'm sure you'll see results with a structured diet... Period.

But when you plateau... ditch the sausage "crap" for real meat (chicken, fish, lean beef...ect...un processed)

Ditch Oatmeal for 100% rolled oats (Flavour with splenda and cinnamon to taste)

I think I'll make these changes now. Thank you. You have been a lot of help.

 

[Douglas7777]

**sigh** Well...I'm down 17lbs in 4 weeks, but only 4% bodyfat. Losing muscle obviously. I am not going to do anymore cardio on weight-training days. Also, I will increase my protein intake. Going to stay at 1850 calories daily and re-measure in 14 days.

 

[*Bunny*]

I'm sure you'll see results with a structured diet... Period.

But when you plateau... ditch the sausage "crap" for real meat (chicken, fish, lean beef...ect...un processed)

Ditch Oatmeal for 100% rolled oats (Flavour with splenda and cinnamon to taste)

I agree with what he has been saying up in here.

**sigh** Well...I'm down 17lbs in 4 weeks, but only 4% bodyfat. Losing muscle obviously. I am not going to do anymore cardio on weight-training days. Also, I will increase my protein intake. Going to stay at 1850 calories daily and re-measure in 14 days.

FYI 1 % drop in body fat a week is a great and NOT something to be bummed about. THAT IS NOT very easy to accomplish for many people but is something to be proud of.

How do you know you are losing muscle... what is you LBM 4 weeks ago compared to the 4% drop?

 

[Douglas7777]

I agree with what he has been saying up in here.

FYI 1 % drop in body fat a week is a great and NOT something to be bummed about. THAT IS NOT very easy to accomplish for many people but is something to be proud of.

How do you know you are losing muscle... what is you LBM 4 weeks ago compared to the 4% drop?

Thanks... I'm working my ass off. I have a good base, and good genetics for putting on mass, but I'm terrified of being "skinny fat." I will just keep the lean proteins coming in, and maybe chill on my 30-45 mins of cardio 6 days per week.

 

[*Bunny*]

Thanks... I'm working my ass off. I have a good base, and good genetics for putting on mass, but I'm terrified of being "skinny fat." I will just keep the lean proteins coming in, and maybe chill on my 30-45 mins of cardio 6 days per week.

Welcome...

Based on what you just said, I suggest ditching the cardio 6 days a week & keep it to 3-4 days based on intensity NOT duration.

Stay away from processed foods if possible.

Lean meats, fibrous veggies, healthy carb/fat sources & and you'll be fine.

 

[Douglas7777]

Welcome...

Based on what you just said, I suggest ditching the cardio 6 days a week & keep it to 3-4 days based on intensity NOT duration.

Stay away from processed foods if possible.

Lean meats, fibrous veggies, healthy carb/fat sources & and you'll be fine.

Right now I'm at 45% Carbs, 30% Protein, 25% Fat.
Eating good whole foods. Getting my fats from ANPB and Almonds, Carbs from oatsand whole wheat tortillas, Proteins from chicken and fish.

What are your thoughts about the above percentages? My carb intake is high because I'm training Mon-Sat. (Sunday off and cheating )

 

[*Bunny*]

Right now I'm at 45% Carbs, 30% Protein, 25% Fat.
Eating good whole foods. Getting my fats from ANPB and Almonds, Carbs from oatsand whole wheat tortillas, Proteins from chicken and fish.

What are your thoughts about the above percentages? My carb intake is high because I'm training Mon-Sat. (Sunday off and cheating )

My personal preference, or MY base is 40P/30C/30C. I gauge my progress from that if I ever want to try something new... like 40/40/20, or low fat, carb rotations, etc. Your diet below doesn't look bad at all for someone trying to eat healthy & adapt a healthier lifestyle.

Nice to see you are treating youself once a week. I'd heed caution if it's a cheat "day" though...takes 2-3 days POST cheat day to feel somewhat normal again, then feel better for 3 more days until you binge again. repeat cycle. Whatever works for you though. I'd give it 3-4 weeks and see how you feel. i.e still feeling hungry adjust fats a little bit (30%) & see how that works.