Cutting diet

[rjkilmer]

I posted this diet over a week ago on another forum where i normally participate in discussions and i got a few responses but now much


Age: 22
Weight: 195
Body Fat: 24.25% (seems kinda high)
Caloric needs: 3100 Cals

Current Diet
Meal 1
4 whole eggs
2 tbsp of Natural PB
1 Fish Oil Cap
1 Flax Oil Cap

500 calories | 36g Fat | 13g Carbs | 31g Protein

Meal 2
1/2 cup Oatmeal
2 scoops of Protien Powder

370 calories | 6g Fat | 33g Carbs | 51g Protein

Meal 3
1 Chicken Breast
1 cup of broccoli
2 slices of fat free cheese

430 Calories | 4.5g Fat | 4g Carbs | 83g Protein

Meal 4
1 serving Tuna
1 serving Salad
1 scoop Protein Powder

205 Calories | 2.5g Fat | 6g Carbs | 39g Protein

Meal 5
Post Work Out Shake

330 Calories | 2.5g Fat | 30g Carbs | 69g Protein

Meal 6
1/2 cup cottage Cheese
1 scoop Protein Powder

230 Calories | 6.5g Fat | 7g Carbs | 36g Protein

Total
Calories: 2065
Fat: 58g
Carbs: 93g
Protein: 319g

Supplements
B5 500mg
B6 200mg
B Complex 1 serving
Multivitamin 1 serving
Tribulus 2 grams
Tong Kat 400mg
ZMA 1 serving

Training
45 min cardio 65% HR 5 days a week, mornings on empty stomach
45 min Heavy Weight 4 days week

]==================================================================​

​

with the advice i got from the other forum, i switched my diet up to this

Meal 1
1/2 cup oatmeal
2 scoops protien

cal 370 | Fat 6 | Carb 33 | Pro 51

Meal 2
4 Eggs
1 Tablespoon Natty PB

cal 380 | Fat 26 | Carb 9 | Pro 31

Meal 3
1/2 pound chicken
1 pound broccoli
1 slice Fat Free Cheese

cal 382 | Fat 3.5 | Carb 30.5 | Pro 58

Meal 4
PWO Shake

cal 445 | Fat 3 | Carb 66 | Pro 46

Meal 5
1 can Tuna
salad
1/2 cup brown rice

cal 378 | Fat 4 | Carb 40.5 | Pro 41.5

Meal 6
1/2 cup cottoge cheese
1 cap fish oil
1 cap flax oil

cal 110 | Fat 3.5 | Carb 6 | Pro 14

Total Calories: 2065
Total Fats: 46
Total Carbs: 185
Total Protien: 241.5



Seems to be wayyyy to many carbs, hoping someone here could be more helpfull on which way to go... with the newer plan I have more equal meals but just too many carbs i think

 

[Black03SVTCobra]

I think the calories are to low bro personally try dropping to 500 below your maintence, I have better success doing this. At first I tried the same thing dropping to around a 1000 calories below my maintence, and it put my body into starvation mode. This is just my thoughts on what worked for me, but everbody is different.

 

[Lifterforlife]

I posted this diet over a week ago on another forum where i normally participate in discussions and i got a few responses but now much


Age: 22
Weight: 195
Body Fat: 24.25% (seems kinda high)
Caloric needs: 3100 Cals

Current Diet
Meal 1
4 whole eggs
2 tbsp of Natural PB
1 Fish Oil Cap
1 Flax Oil Cap

500 calories | 36g Fat | 13g Carbs | 31g Protein

Meal 2
1/2 cup Oatmeal
2 scoops of Protien Powder

370 calories | 6g Fat | 33g Carbs | 51g Protein

Meal 3
1 Chicken Breast
1 cup of broccoli
2 slices of fat free cheese

430 Calories | 4.5g Fat | 4g Carbs | 83g Protein

Meal 4
1 serving Tuna
1 serving Salad
1 scoop Protein Powder

205 Calories | 2.5g Fat | 6g Carbs | 39g Protein

Meal 5
Post Work Out Shake

330 Calories | 2.5g Fat | 30g Carbs | 69g Protein

Meal 6
1/2 cup cottage Cheese
1 scoop Protein Powder

230 Calories | 6.5g Fat | 7g Carbs | 36g Protein

Total
Calories: 2065
Fat: 58g
Carbs: 93g
Protein: 319g

Supplements
B5 500mg
B6 200mg
B Complex 1 serving
Multivitamin 1 serving
Tribulus 2 grams
Tong Kat 400mg
ZMA 1 serving

Training
45 min cardio 65% HR 5 days a week, mornings on empty stomach
45 min Heavy Weight 4 days week

]==================================================================​

​

with the advice i got from the other forum, i switched my diet up to this

Meal 1
1/2 cup oatmeal
2 scoops protien

cal 370 | Fat 6 | Carb 33 | Pro 51

Meal 2
4 Eggs
1 Tablespoon Natty PB

cal 380 | Fat 26 | Carb 9 | Pro 31

Meal 3
1/2 pound chicken
1 pound broccoli
1 slice Fat Free Cheese

cal 382 | Fat 3.5 | Carb 30.5 | Pro 58

Meal 4
PWO Shake

cal 445 | Fat 3 | Carb 66 | Pro 46

Meal 5
1 can Tuna
salad
1/2 cup brown rice

cal 378 | Fat 4 | Carb 40.5 | Pro 41.5

Meal 6
1/2 cup cottoge cheese
1 cap fish oil
1 cap flax oil

cal 110 | Fat 3.5 | Carb 6 | Pro 14

Total Calories: 2065
Total Fats: 46
Total Carbs: 185
Total Protien: 241.5



Seems to be wayyyy to many carbs, hoping someone here could be more helpfull on which way to go... with the newer plan I have more equal meals but just too many carbs i think

Its only too many carbs if they make you exceed your caloric requirements. This typically happens with processed carbs, as they are usually more calorie dense.

With your energy expenditure you post factored in, is this happening? (exceeding your calorie requirements?) Diets are individualistic.....though certain things are fairly universal, each diet has to be tailored to YOUR needs, taking into account your metabolic rate, thyroid output, etc. As you diet, test levels will decrease, and this will further exasperate things.

As you get leaner, you will start to cut some of the carbs and add protein and fats. A good macro for dieting believe it or not is 50/20/30 p/c/f. As you go to very lean levels, the p/c ratio will change even more with most all your carbs coming from fibrous veggies for instance. (this depends on just how far you want to take things, like competition level bodyfats for instance)

 

[rjkilmer]

Thats what im looking to do over the next year, get fit for competitions.

I calculated my bmr to be 2000 calories, then with my activity factor, cardio 5 days a week and weights 4 days a week it came out to be about 3000 calories

I've been eatting the first diet i posted for over a week and i have no lost any weight what so ever, i actually thought i gained a few pounds... maybe just water weight or something. I used to eat 10 times what i eat now, drivin me nuts... I am consuming masssssive amounts of water, have to use the bathroom every couple hours.

I do take levoxyl (T4) at 75mcg ED, prescribed by a doc, maybe i need to have my levels checked again. Over the past few years i went from 25 mcg to 50 and now to 75mcg.

How important do you all feel PPWO carbs are? i felt fine without them, i just think the rice is too much, considering cutting it out of the diet and not replacing it with anything else to see if i start to drop weight

 

[Lifterforlife]

Thats what im looking to do over the next year, get fit for competitions.

I calculated my bmr to be 2000 calories, then with my activity factor, cardio 5 days a week and weights 4 days a week it came out to be about 3000 calories

I've been eatting the first diet i posted for over a week and i have no lost any weight what so ever, i actually thought i gained a few pounds... maybe just water weight or something. I used to eat 10 times what i eat now, drivin me nuts... I am consuming masssssive amounts of water, have to use the bathroom every couple hours.

One week is not enough time. Now if it goes to 2 to 3 weeks with no loss evident, then you are at maintenance more than likely or so very close that it will take weeks to show any progress.

I do take levoxyl (T4) at 75mcg ED, prescribed by a doc, maybe i need to have my levels checked again. Over the past few years i went from 25 mcg to 50 and now to 75mcg.

Then I know you know T4 is slow acting, with a half-life of about one week...in other words, after a week, you have about half the level of the T4 still in your body. Normally full effects aren't felt after a change till about 6 weeks or so.

How important do you all feel PPWO carbs are? i felt fine without them, i just think the rice is too much, considering cutting it out of the diet and not replacing it with anything else to see if i start to drop weight

If you can do without them, fine. I usually always have a good fibrous complex carb like beans with that meal, but then I feel like dogcrap if I don't. This is normally kept intact even to the end, and I find ending up with a TKD style diet works well. But that is as I get low in bf. I recommend to most folks to stay isocaloric as long as possible, then make the macro changes as needed.

 

[rjkilmer]

thanks for the response... im gonna cut the rice out and see how i do for the next month

and i've been on t4 for years now, im thinking i made need a higher dosage now

 

[Lifterforlife]

thanks for the response... im gonna cut the rice out and see how i do for the next month

and i've been on t4 for years now, im thinking i made need a higher dosage now

Do you take T4 due to thyroid? If so, you may need T3 supplementation also.

 

[rjkilmer]

Yes i have a hypoactive thyroid, and at 75mcg it was converting to t3 enough to keep my levels normal, well it was the last time i was test which was over a year ago... guess its time to go to the doc.

I thought about running t3 to help cut, but i didnt want to mess with my thyroid

 

[Lifterforlife]

Yes i have a hypoactive thyroid, and at 75mcg it was converting to t3 enough to keep my levels normal, well it was the last time i was test which was over a year ago... guess its time to go to the doc.

I thought about running t3 to help cut, but i didnt want to mess with my thyroid

I believe it something like 20% of the T3 circulating in the body comes directly from the thyroid gland, and the remaining 80 comes from conversion of T4. This is why most docs only give T4.

Let him check.....you would only need T3 if the thyroid is not putting out enough T3, but if it is not, it would make sense. It is important to know this and not just give supplemental T4.

 

[rjkilmer]

Well im sure when i've gone to the doc he perscribed what was needed, i've never heard of anyone being perscribed straight t3 for a minor hypoactive thyroid disorder. I'll mention it when i go to the doc though