Need help shedding the rest of this fat...

[workoutfreak078]

Hey everyone. I am currently cutting right now. I am 6'1, 220lbs, 17% bodyfat (or so says my scale). I ordered a caliper to get an even better average. It hasn't arrived yet so we are just gonna' go with that. My gut is not flat yet, but it is most definitely getting there. I am a pretty big, stocky guy as well.

Last year I posted here a lot. I told everyone how I went from 320lbs and 50% bodyfat to 250lbs in less than a year (this was last year). You guys helped me get down to 225lbs. Summer came, I got stupid, and ended up getting to about 265lbs. I realized that I was screwing up everything I worked for and am now down to 220lbs (best shape I have ever been in, and I don't plan on screwing up again).

Right now I am on a pretty hardcore cutting diet. I can tell you right now that I am not eating nearly enough, but I am eating the macros at the times I need them. I am only eating about 1700 - 1800 calories a day. As I said, I am a pretty big guy as well and should definitely be eating more. The foods I am eating are egg whites, whole eggs, whole wheat bread, tuna fish, oats, and protein shakes with flax oil.

I have been losing 2+ lbs a week. The reason I can get away with eating so few calories and not lose any muscle (actually I am gaining a lot of muscle) is because I am on gear right now. I feel like if I ate more calories I can lose the same amount of fat (if not more) and gain a lot more muscle (which is the main reason why I need to change up my diet. The fatloss is good, but I feel like I can gain so much more muscle if I just added in a few more calories since I am on gear). That is why I am posting here. I was wondering, with my stats (back at the top), how many calories and what kind of macros should I be eating per day? I have a diet written out already that I want to start next week, but I can only get about 1900 calories into it. Can you guys help me out here?

Diet I am going to start:


Meal #1: Egg Whites (6 Servings), 2 Whole Eggs, 2 Slices Whole Wheat Bread, 1 Slice Cheese, Fish Oil

Fat: 17g
Carbohydrates: 38g
Protein: 60g
Calories: 540


Meal #2: Salad Spinach, 1 Slice Cheese, Apple

Fat: 5g
Carbohydrates: 31g
Protein: 6g
Calories: 160


(Workout)


Meal #3: 100% Whey Protein, Orange

Fat: 6g
Carbohydrates: 29g
Protein: 51g
Calories: 387


(Wait One Hour)


Meal #4: Chicken Breast, Baked Potato, Broccoli, Fish Oil

Fat: 3g
Carbohydrates: 38g
Protein: 42g
Calories: 360


Meal #5: Salad Spinach, 1 Slice Cheese, Fish Oil

Fat: 6g
Carbohydrates: 9g
Protein: 6g
Calories: 90


Meal #6: 100% Whey Protein, Flaxseed Oil

Fat: 19g
Carbohydrates: 13g
Protein: 50g
Calories: 445



Total:

Fat: 56g
Carbohydrates: 158g
Protein: 215g
Calories: 1982


Not sure if that is too much cheese or not. There is 4g of sugar in every slice. If I can only keep one, then I choose to have it with breakfast.

Please, help me out here, I really want to lose this gut before the summer and I am trying so damn hard to do it. You guys know how it is.

I know this is long, so incase you guys forgot the questions, here they are:

Stats: 6'1, 220lbs, 17% bodyfat (also a big, stocky guy).

- how many calories should I be eating to cut bodyfat and build muscle (I am on gear as well)

- how much carbs, fats, proteins should I be eating per day?

- revise my diet if possible


Thank you so much for any help.

 

[Dlove]

Not sure about meal 2. Tell ya what gives me a nice boost for the gym. 1 cup oats 1 scoop whey and some fruit. Meal 6 well the shake it's not a meal. Casein works better later in the day not whey. Casein protein powder doesn't get absorbed anywhere near as quick as whey. Whey is nice PWO cause it hits quick and is out quick. I know you wanna lose some extra pounds but dont skip out on red meat you need the b-12. Get like 95/5 lean ground round or if you got access I know I always preach this but buffalo meat is superior to any. Lean as hell and high in protein. The fish oil caps are good but try throwing in some real fish with some brown rice. Dont be afraid of the high carb's in brown rice if your doin cardio. You dont need that slice of cheese in the breakfast maybe drink glass of skim milk so you get your calcium. Good fats always help burn fat so keep that in mind too, olive oil, nuts, flax,fish, avacadoes etc...

 

[workoutfreak078]

Not sure about meal 2. Tell ya what gives me a nice boost for the gym. 1 cup oats 1 scoop whey and some fruit. Meal 6 well the shake it's not a meal. Casein works better later in the day not whey. Casein protein powder doesn't get absorbed anywhere near as quick as whey. Whey is nice PWO cause it hits quick and is out quick. I know you wanna lose some extra pounds but dont skip out on red meat you need the b-12. Get like 95/5 lean ground round or if you got access I know I always preach this but buffalo meat is superior to any. Lean as hell and high in protein. The fish oil caps are good but try throwing in some real fish with some brown rice. Dont be afraid of the high carb's in brown rice if your doin cardio. You dont need that slice of cheese in the breakfast maybe drink glass of skim milk so you get your calcium. Good fats always help burn fat so keep that in mind too, olive oil, nuts, flax,fish, avacadoes etc...

Thanks for the response man.

With the current diet I am on, I have been eating a cup of oats an hour after my PWO shake (60g carbs). What is wrong with the one I have before? It's got fruits and fibrous greens. I am by no means saying you are wrong, because I am sure you know more than I do on the subject. I was just curious as to why.

Yeah, I know about the casein thing. I just thought it was a bad thing to go to sleep with something in your system because it would be stored as fat. I have that last meal at 7:00 P.M. so I am asleep by 9:00 P.M. (I heard that if you have healthy fats with your protein, such as flax, it helps your body to digest it slower). I also heard casein digests somewhere along a 7 hour time span.

What will the b12 do for me? If red meat will prevent me from shedding any fat then there is no way I can eat that. I need to lose this gut. The only reason I think that is because you hinted that it wouldn't allow me to shed pounds. Also, the thing with lean meats is they never tell you the macros. It's just packaged in plastic so I never know what I am getting out of it, and it can really screw up a cutting diet. I can see how it wouldn't be that much of a big deal if you were bulking.

What's wrong with the cheese in the breakfast? To be honest, breakfast is the only meal I really enjoy so I would hate to change anything about it. The cheese only has 4g of fat. Any reason why I should remove this? Also, I do get some milk in. I put some non fat milk into my coffee in the morning. I hear you shouldn't drink too much milk because of the processed sugar.

Again, thanks for the response. It's very much appreciated. Clearing up these questions for me would do wonders.

 

[Dlove]

Thing with the b-12 that red meat provides is it's essential for good blood circulation. Ever seen how fugly a vegeterian chic is, lol. That might not be the best example. Also redmeat helps build your red blood cells so your not weak and provides significant source of iron. 96/4 lean ground round is usually labeled anywhere ive bought it i believe it's like 6 grams of fat to 24 grams protein give or take, thats nothing in the fat department. Also if your wallet can afford nothing comes close to elk, venison or buffalo.
You asked about the shake before bed. If you were to do one Casein is far superior but truthfully if your trying to shed the pounds you should stop eating 4 hours before bed.
You also were wondering about the preworkout shake your eating apple slices and spinach. nothing wrong with them but kicking in some quick absorbing protein helps with your exercise and the oats are great for energy. i got this from jhonnie jackson i dunno if you know who that is, he is an IFBB pro who powerlifts but built like a machine 7% BF on stage pullin 800 off the floor. he likes and it works great for me too and the nutritionalist that used to be on this board, 1 scoop whey, 1 cup oats, 1 granny smith apple all blended up provides a great energy boost and is easy to burn off.
For the slice of cheese your right nothing wrong with it really skim milk just helps give you more calcium.
Hope this clears it up a little for you.

 

[workoutfreak078]

Thing with the b-12 that red meat provides is it's essential for good blood circulation. Ever seen how fugly a vegeterian chic is, lol. That might not be the best example. Also redmeat helps build your red blood cells so your not weak and provides significant source of iron. 96/4 lean ground round is usually labeled anywhere ive bought it i believe it's like 6 grams of fat to 24 grams protein give or take, thats nothing in the fat department. Also if your wallet can afford nothing comes close to elk, venison or buffalo.
You asked about the shake before bed. If you were to do one Casein is far superior but truthfully if your trying to shed the pounds you should stop eating 4 hours before bed.
You also were wondering about the preworkout shake your eating apple slices and spinach. nothing wrong with them but kicking in some quick absorbing protein helps with your exercise and the oats are great for energy. i got this from jhonnie jackson i dunno if you know who that is, he is an IFBB pro who powerlifts but built like a machine 7% BF on stage pullin 800 off the floor. he likes and it works great for me too and the nutritionalist that used to be on this board, 1 scoop whey, 1 cup oats, 1 granny smith apple all blended up provides a great energy boost and is easy to burn off.
For the slice of cheese your right nothing wrong with it really skim milk just helps give you more calcium.
Hope this clears it up a little for you.

It sure does man! Thanks a lot for the info. I am definitely going to add some red meat into my diet.

If anybody else wants to throw in some more advice, feel free.

 

[DeadnBloated]

google "foods high in estrogen" You'll probably want to cut out apples in your diet if your goal is to cut. Apples are the highest in estrogen my friend. Unless you're low in estrogen and need to put on fat and retain some water? I'd cut the dairy out too..try a carb cutting cycle of 3 low carb days (<75); 1 moderate (<150); 1 high (<300) and start over. After a few weeks, change to a 5 low, 1 high. Cut out your bread...too high in gluten. Brown rice is also high in estro if that's in your diet. Switch to yams. (not as much estrogen) Where are your oats? Switch your bread to oatmeal. Add some fish in your diet. Don't rely too much on shakes. Just use shakes for pre/post workouts and casein protein before bed.

Do your cardio on an empty stomach when you get up first thing. Of course load up on some BCAA's and glutamine before you start. An ECA stack will help burn more fat.

 

[DeadnBloated]

You're not going to build muscle and cut at the same time bro...one or the other. You're cutting calories and carbs, so you're not going to gain. The AAS will help retain muscle while you're cutting. When you get really lean, then start a "bulking" diet plan.

 

[workoutfreak078]

google "foods high in estrogen" You'll probably want to cut out apples in your diet if your goal is to cut. Apples are the highest in estrogen my friend. Unless you're low in estrogen and need to put on fat and retain some water? I'd cut the dairy out too..try a carb cutting cycle of 3 low carb days (<75); 1 moderate (<150); 1 high (<300) and start over. After a few weeks, change to a 5 low, 1 high. Cut out your bread...too high in gluten. Brown rice is also high in estro if that's in your diet. Switch to yams. (not as much estrogen) Where are your oats? Switch your bread to oatmeal. Add some fish in your diet. Don't rely too much on shakes. Just use shakes for pre/post workouts and casein protein before bed.

Do your cardio on an empty stomach when you get up first thing. Of course load up on some BCAA's and glutamine before you start. An ECA stack will help burn more fat.

You're not going to build muscle and cut at the same time bro...one or the other. You're cutting calories and carbs, so you're not going to gain. The AAS will help retain muscle while you're cutting. When you get really lean, then start a "bulking" diet plan.

Yeah, I realized the AAS is only retaining my muscle while I cut. I have gained a lot of muscle and crazy strength though. I am benching over 300 lbs easy and I am getting pretty big. This is all on eating 1700 calories a day as well. The muscle building sort of stopped now and I am just burning tons of fat. The diet I posted, well, I haven't even started that yet. The one I am currently on I am eating the same breakfast, tuna fish, PWO shake and oats an hour after the shake. With this diet I have been burning 2lbs a week. I am shedding fat like crazy.

I am also taking Clen. 2 weeks on, 2 weeks off. Losing about 5lbs a week on it. Only did one cycle of it though. Staring my new one in a couple weeks. I love the stuff. Well, I have been eating low carbs anyways. Just 38g for breakfast and 52g post-workout from oats. So I think I can do that carb cycling.

The only thing is, though, is that I am scared I won't lose any weight the first week I start a new diet, and I would have wasted that week, when I know I could have lost the weight with the old diet. It just sucks knowing I am not going to get jacked from the AAS since I am cutting, but you can't do both, that's the downside. I guess it's my fault though for getting out of shape in the first place. I should be happy though, that I can eat so few calories and burn tons of fat while building some muscle and getting crazy strength.

The thing is, if I started that carb cycling diet, I wouldn't know the first thing to do. I wouldn't know when to eat the carbs, what foods to eat from carbs and to get other macros, and when to cycle them. Too much thinking when I have 7 weeks left on this cycle. I just feel like if I add in some lean meats, green vegetables, etc., I can help to build a little more muscle while burning the same amount of fat.

Also, the reason I am eating so few calories is because I don't know my calorie maintenance, so I am eating enough to know I am at a deficit. If anybody can tell me my calorie/macro maintenance, it would help me out so much in writing out a new diet. My stats are: 6'1, 217 lbs, 20% bodyfat. I want to take all of your advice, but I wouldn't know how much to eat without knowing my maintenance level. That is the main problem right now.

Sorry for writing so much.


Where the hell is Suareezay when you need him...