scouser5
We've only won it 5 times
Is that sufficient calories etc to maintain energy levels and loose weight?
Free Diet Advice from 3J
- Thread starter 3J
- Start date
Is that sufficient calories etc to maintain energy levels and loose weight?
3J
Super Moderator
i dont see a daily total.. make the changes iv asked and give me a daily total, ill be able to tell u after that
Hi guys great thread just started a cutting diet for the summer am looking for any help possible to let me know what needs changing! Diet is pretty much the same each day with one cheat meal on a suday afternoon ..... My goal is to reduce as much bf% as possible with minimal weight loss.
stats:
Age - 20
Height - 5 foot 11 inches
Weight - 186 pounds
BF% - 12-13%
Diet currently is:
meal 1 - 7:45am, Scrambled egg ( 2 whole eggs, 2 egg whites ) with 2 pieces of wholemeal bread
snack 1 - 10:45am, Either green apple or 30g dried apricots or porridge
snack 2 - 1:00pm, Protein shake ( Nutrisport 90+ ... 40g protein 1.9g fat 2.4g carbs )
meal 2 - 2:30pm, 2 chicken breasts with either rice or pasta, sometimes chicken salad
snack 3 - 5.00pm, Either can of tuna or 1 chicken breast
6:30pm Cardio workout ( atleast 9km run on treadmill )
meal 3 - 7:30pm, Salmon or chicken with rice or veggies
9:00pm Weight lifting ( around 45mins pretty intense )
snack 4 - 10:00pm, Protein shake ( same as before )
worked ou my BMR to be 3085 calories
Havnt worked out macros yet but will do that tonight .... just wondering how this seems so far to you guys?
Cheers in advance for any replies.
stats:
Age - 20
Height - 5 foot 11 inches
Weight - 186 pounds
BF% - 12-13%
Diet currently is:
meal 1 - 7:45am, Scrambled egg ( 2 whole eggs, 2 egg whites ) with 2 pieces of wholemeal bread
snack 1 - 10:45am, Either green apple or 30g dried apricots or porridge
snack 2 - 1:00pm, Protein shake ( Nutrisport 90+ ... 40g protein 1.9g fat 2.4g carbs )
meal 2 - 2:30pm, 2 chicken breasts with either rice or pasta, sometimes chicken salad
snack 3 - 5.00pm, Either can of tuna or 1 chicken breast
6:30pm Cardio workout ( atleast 9km run on treadmill )
meal 3 - 7:30pm, Salmon or chicken with rice or veggies
9:00pm Weight lifting ( around 45mins pretty intense )
snack 4 - 10:00pm, Protein shake ( same as before )
worked ou my BMR to be 3085 calories
Havnt worked out macros yet but will do that tonight .... just wondering how this seems so far to you guys?
Cheers in advance for any replies.
thanks .... what would you recommend for snacl/meal 4? the shake already has casien in so that should be ok on that front but would you also have something to eat with the shake?
typed in my food intake on fitday ... daily macros come up at
2005 kal/49.9g fat/169.2g carbs/224.6g protein
will probably differ very slightly from day to day but not by much at all
thanks guys
typed in my food intake on fitday ... daily macros come up at
2005 kal/49.9g fat/169.2g carbs/224.6g protein
will probably differ very slightly from day to day but not by much at all
thanks guys
freqfly
NPC Amateur Bodybuilder
Ok 3J. My trainer is currently Hany Rambod and he created a diet for me that, frankly with my job, it's near impossible... basically too much variety. It's strictly solid foods, aside from PWO shake, but i need to have shakes in there because of my schedule.
Age 24
Weight 180
BF 8-10%
Goal is to hit 190 naturally before running gear again.
My new diet I designed is as follows so I'd appreciate any input.
Meal1: 2 scoops Carnivor protein 232 46/12/0
1 cup egg whites 117 26/0/0
3/4 cup oats dry 188 7/40/4
Meal2: 1.5 cups white rice 250 6/67/0
8 oz lean ground beef 300 50/0/9
Meal3: PWO 2 scoops isolate 220 50/3/1
1 scoop dextrose 200 0/50/0
Meal4: 1.5 cups white rice 250 6/67/0
8 oz chicken 220 54/0/3
Meal5: same as meal 2
Meal6: 2 scoops carnivor 232 46/12/0
3/4 cup oats 188 7/40/4
2887 cals 324p/306c/30f
My BMR is 1635
TDEE 2820
I also throw in a PB and J as per hany too. Need anything else let me know.
freq~~~~~~~
Age 24
Weight 180
BF 8-10%
Goal is to hit 190 naturally before running gear again.
My new diet I designed is as follows so I'd appreciate any input.
Meal1: 2 scoops Carnivor protein 232 46/12/0
1 cup egg whites 117 26/0/0
3/4 cup oats dry 188 7/40/4
Meal2: 1.5 cups white rice 250 6/67/0
8 oz lean ground beef 300 50/0/9
Meal3: PWO 2 scoops isolate 220 50/3/1
1 scoop dextrose 200 0/50/0
Meal4: 1.5 cups white rice 250 6/67/0
8 oz chicken 220 54/0/3
Meal5: same as meal 2
Meal6: 2 scoops carnivor 232 46/12/0
3/4 cup oats 188 7/40/4
2887 cals 324p/306c/30f
My BMR is 1635
TDEE 2820
I also throw in a PB and J as per hany too. Need anything else let me know.
freq~~~~~~~
3J
Super Moderator
you know i cant agree with that many shakes... but overall it looks great...
freqfly
NPC Amateur Bodybuilder
I know, I prefer all solid foods too, just too hard with my job. Should I add more calories somewhere, or leave it. I want to get up to 190
Hey 3j, quick Q.... we got me on these macros cal/pro/carb/fat 2597/ 255/ 201/ 65, for light cutting... wanted to know how low do my carbs have to get to actually hinder my fat loss? i know some days i might only get like 100g of carbs, maybe because i happened to wake up really late and not be lifting that day. How bad is that? Ive read some stuff on carb cycling so i imagine it cant be terrible to go that low on carbs... I do make sure and hit my carbs the days after i lift when i can feel my body needing it. Let me know, thanks.
S
shane90
Guest
Well thanks for sharing such a useful information about dieting and fitness it will help us in our dieting program..
kristenmickel
New member
Cool! your thread seems to be detailed. . I m in no doubt that your placement will definitely be of help to lots of people.
3J
Super Moderator
30g fats??? u best up that shit right away... your pro/carb intake is fine...
your fats are horribly low.. thats how low i go for a refeed day..
it's time to introduce some efas...
avocados
almonds
cashews
coconut oil
evoo
almond butter
peanut butter
google away buddy..
add 55g of efas
3J
Super Moderator
what was your tdee?
3J
Super Moderator
thx for the kind words
2750ish
3J
Super Moderator
well.. i dont like going under 150g of carbs unless your carb cycling...
u can lower your carb intake on off days.. where u dont workout..
so unless you wanna go carb cycle, keep those carbs up on workout days..
if u do wanna go carb cycle.. what exactly are you proposing??? what kinda of carb cycle do u wanna do??
dont really wanna carb cycle cause i have no set schedule so it would be insanely hard to plan out/keep track. Basically was just wondering if its a big problem to not hit a min of 150g of carbs if its on days im not lifting. On days i lift i can get my carbs in since im getting in my PWO meal and generally wake up earlier on those days.
If it was a big deal, i was just gonna buy some maltodextrine and throw in some carbs via a shake to make sure im getting enough. All the meal replacement shakes dont really have many carbs.
I realize your not a big proponent of shakes, but with my weird working hours and adderall consumption its just something im gonna have to have in my diet.
On another note, i saw a post u made in another thread regarding the last meal of the day. I didnt know there was a big diff between like chicken and lean beef before bed, so now im making sure to eat a lean steak before bed now each night instead of chicken or turkey.
3J
Super Moderator
yea, try to stay above 150g on your off days.. no biggie if you miss another 50g here and there.. it wont be the end of the world..
if you have to have a shake, do it.. its better then nothing
and beef is always going to be the best thing to eat before bed.. jmo..
if you look at both my bulking and cutting diets, i eat beef before bed.. u can also do cottage cheese.. but dairy has a hard time breaking down and absorbing
if you have to have a shake, do it.. its better then nothing
and beef is always going to be the best thing to eat before bed.. jmo..
if you look at both my bulking and cutting diets, i eat beef before bed.. u can also do cottage cheese.. but dairy has a hard time breaking down and absorbing
3J
Super Moderator
varies by day because of my school schedule.. but usually looks like this
6am
9am
12pm
3pm
5pm pwo
6pm
9pm last meal
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