Please help with da diet boyz

[windows250279]

Hi,

i am 100kg, training four to five times a week. 45mins weights and 45mins cardiovascular. I have quite high body fat and have created a new diet. Can you guys please comment.

I am also doing a two week Clen, two week ECA stack for however long it takes to shred the fat off me.

Meal 1: (8.30)

4 egg whites (15 calories each), 1 whole (70 cals, 4.5 gm Fat), scrambled
1 serving of Bran Flakes (3/4 cup, 90 calories)
Two-three tbl spoons Flaxseed Oil (40 Calories)
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Meal 2: (11.00)

Protein shake: (120 Calories)
Piece of fruit or two (100 Calories per piece)
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Meal 3: (2.00)

1 chicken breast (162 Calories, 24g Protein, 6.3 Fat)
1.5 cups steamed broccoli (Broccoli 24 calories per cup)
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Meal 4: (4.00)

Chicken breast or Tuna (160 calories, 38g Protein, 1gm Fat) and broccoli or spinache (60 calories per cup), or shake
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Meal 5: (7.00)

Lean meat of choice: Beef (183 Calories, 25.1 Protein, 8.4 Fat)
1-cup salad: (20 calories)
Jacket Potatoe or Brown Rice: (125 Calories) or (89 Calories, 1.9 Protein, 19.1 Carbs .45 Fat)
1/2 serving fat-free shredded cheddar cheese

Total 1200 calories minimum.

What do you guys think? Thank you very much!!!

Peace

 

[SteelWeaver]

OK, you're 100kg, that's 220 pounds. You need roughly 12 x bodyweight in pounds to cut, or 15x bodyweight in pounds - 500, so according to my calculations you need between 2600 and 2800 calories per day. You'll lose muscle on 1200 calories a day.

Some people like to move all the starchy carbs to early in the day, and fibrous carbs to later in the day, so eat potatoes, rice, oatmeal before about 4pm, and broccoli, beans, cabbage etc after that.

You should probably cut out the fruit, too.

 

[windows250279]

so

so your saying i am gonna need twice as much food as i am eating now to lose more weight?? i mean FAT

 

[frankenfurter]

You have to eat WAY more than that if you want to lose fat. I would 4 whole eggs instead of egg whites. I would dump the protein shake in favor of some real food, maybe a couple of tablespoons of peanut butter. I would double all of the lean protein you have there, for example eat 2 chick breasts, 2 servings of lean meat, 2 cans tuna.

Lots of folks will frown on the fruit, but if you are doing 45min cardio 4x a week it's not going to hurt you. Personally I can't give up fruit, I like it too much...gotta have my blueberries with my oatmeal!

I would bring total calories up to at least 2200 if you are 220lbs and doing that much working out.

Just my two cents. I'm no expert but I have gone from 270 to 210 with the help of the experts on this board. Listen to them and they won't steer you wrong!

 

[windows250279]

thanks

cheers,

thanks a lot guys for your help, i will put the changes into practise

 

[windows250279]

hey

hey frankenfurter,

how long did it take you to lose that sort of weight. And what were you doing to achieve that??

 

[windows250279]

the revised one

Heres the new one, now weighing in at 2150 calories

Meal 1: (8.30)

4 egg whites (15 calories each), 2 whole (70 cals, 4.5 gm Fat), scrambled
1 serving of Bran Flakes (3/4 cup, 90 calories)
Two-three tbl spoons Flaxseed Oil (40 Calories)
________________________________________________________________________

Meal 2: (11.00)

Protein shake: (150 Calories)
Piece of fruit or two (100 Calories per piece)
________________________________________________________________________

Meal 3: (2.00)

2 chicken breast (162 Calories, 24g Protein, 6.3 Fat)
1.5 cups steamed broccoli (Broccoli 24 calories per cup)
_______________________________________________________________________


Meal 4: (4.00)

2 Chicken breast or 2 Tuna cans (160 calories, 38g Protein, 1gm Fat) and broccoli or spinache (60 calories per cup), and shake (150 calories)
________________________________________________________________________

Meal 5: (7.00)

Lean meat of choice: Beef (183 Calories, 25.1 Protein, 8.4 Fat)
1-cup salad: (20 calories)
Jacket Potatoe or Brown Rice: (175 Calories) or (89 Calories, 1.9 Protein, 19.1 Carbs .45 Fat)
2 Tablespoons of Peanut butter (160 calories)

What do you think people.

 

[THE BOUNCER]

looks good but meal 5 has a little to much fat and carbs in it for your last meal of the day. i would eat the carbs a little earlier in the day, so by the time meal 5 comes your carbs are almost gone.

 

[windows250279]

bump

any more thoughts people, would be much appreciated.

Peace!

 

[110%]

meal 5 has way too much food, as it is your last meal of the day and you will be going to bed soon you dont want to have that much food in your system at such an inactive state. also try to avoid mixing carbs and fat which you do a lot. also how do you have 2-3 tbsp of flax seed oil coming out to only 40 cals? 3 tbsp would be around 30 grams of fat, that would be about 270 cals?

 

[windows250279]

flax

the flax seed oil came out to that many calories after looking through a nutrition website.

It was not my figures, was another source, i take it you do not agree.