Diet for lost weight without losing muscle mass(first post)

[Huge Man]

Height:187 cms (73.6 inch)
Weight:100kg~(220lbs)
Age:18
Sex:Male
BMR:2250~
Activity Factor: 3485~
TDEEidnt understand how to calculate that, sorry.
Goal:Weight Loss , maintain the muscle mass
Training Experience:Working Out for 2-3years(now ABC2X)
Hello, that's my frist post, so sorry if I did something wrong. I'd like to lose some weight without loosing my muscle mass. So With the diet below, I'll do 45min-1hours aerobics first thing in the morning (like 8-10km/h).I think my body fat is around 10. I did one cycle of oxandrolone and stan , with like 3000 calories, but I did some crap along the diet, so I my bf went from 8 to 10.I'll use creatine and tribullus.
Meal 1(3 hours from each meal):
-50g of Whole wheat bread(103 calories / 17g carb / 5.2 g protein / 1.5g fat)
-3 slices os lean ham (38calories/ 0g carb /8g prot / 0.7g fat)
-100g yogurt(50 calories - 7.7g carb – 4g prot – 0g fat)
-1 scoop whey protein(120 calories/3g carb/23g prot/2g fat)
-2 Caps of GNC Mega Men MultiVitamin
Total:311calories – 27.7g carb – 40.2g prot – 4.2g fat

Meal2:
-50g of Whole wheat bread(103 calories / 17g carb / 5.2 g protein / 1.5g fat)
-3 slices os lean ham (38calories/ 0g carb /8g prot / 0.7g fat)
-100g yogurt(50 calories - 7.7g carb – 4g prot – 0g fat)
-120g Tuna Fish(130calories-0g carb-28g prot-0g fat)
Total:321 calories -24.7g carb – 45.2g prot – 2.2g fat

Meal 3:
-4 soup spoon of Brown Rice(100calories– 20g carb – 2g prot – 0.7g fat)
-200g Chicken (202 calories – 0g carb – 46g prot -2g fat)
Total:302 calories – 20g carb – 48g prot – 2.7g fat

Meal 4(pre-workout):
-100g chicken(101 calories – 0g carb -23g prot -1g fat
-25g of whole wheat bread(52 calories – 8.5g carb – 2.6g prot - 0.7gfat)
-200g yogurt (100 calories – 15.5g carb – 8g prot – 0g fat)
Total: 253 calories – 24g carb – 33.6g prot – 1.7g fat

Meal5(arriving home):
-1 scoop whey protein(120 calories/3g carb/23g prot/2g fat)
-4 tea spoon of brown sugar(80calories/0 g prot /20g carb- 0g fat)
Total:200 calories /23g carb / 23g prot/2g fat)

Meal 6(45~minutes after Meal 5)
-50g of Whole wheat bread(103 calories / 17g carb / 5.2 g protein / 1.5g fat)
-100g chicken(101 calories – 0g carb -23g prot -1g fat
Total:204 calories – 17g carb – 28 g prot - 2.5g fat

Meal 7
-200g Chicken (202 calories – 0g carb – 46g prot -2g fat)<TOTAL

Total of All Diet:1793calories – 136.4g carb – 264.1g prot – 17.3g fat
Salad at will.

 

[needtogetaas]

Sounds like a plan bro. Keep this a log. Post all the time what you eat. Stick with a program for a few weeks. If you get progress then stick with it. If not change it. If it starts to slow down the change it a little.

 

[needtogetaas]

And at 200 somthing pounds you should be eating 300+ grams of protein every day. Your cals are to low for that size anyway. Just add the protein. It will help to keep muscle.

 

[rikishi]

Height:187 cms (73.6 inch)
Weight:100kg~(220lbs)
Age:18
Sex:Male
BMR:2250~
Activity Factor: 3485~
TDEEidnt understand how to calculate that, sorry.
Goal:Weight Loss , maintain the muscle mass
Training Experience:Working Out for 2-3years(now ABC2X)
Hello, that's my frist post, so sorry if I did something wrong. I'd like to lose some weight without loosing my muscle mass. So With the diet below, I'll do 45min-1hours aerobics first thing in the morning (like 8-10km/h).I think my body fat is around 10. I did one cycle of oxandrolone and stan , with like 3000 calories, but I did some crap along the diet, so I my bf went from 8 to 10.I'll use creatine and tribullus.
Meal 1(3 hours from each meal):
-50g of Whole wheat bread(103 calories / 17g carb / 5.2 g protein / 1.5g fat)
-3 slices os lean ham (38calories/ 0g carb /8g prot / 0.7g fat)
-100g yogurt(50 calories - 7.7g carb – 4g prot – 0g fat)
-1 scoop whey protein(120 calories/3g carb/23g prot/2g fat)
-2 Caps of GNC Mega Men MultiVitamin
Total:311calories – 27.7g carb – 40.2g prot – 4.2g fat

Meal2:
-50g of Whole wheat bread(103 calories / 17g carb / 5.2 g protein / 1.5g fat)
-3 slices os lean ham (38calories/ 0g carb /8g prot / 0.7g fat)
-100g yogurt(50 calories - 7.7g carb – 4g prot – 0g fat)
-120g Tuna Fish(130calories-0g carb-28g prot-0g fat)
Total:321 calories -24.7g carb – 45.2g prot – 2.2g fat

Meal 3:
-4 soup spoon of Brown Rice(100calories– 20g carb – 2g prot – 0.7g fat)
-200g Chicken (202 calories – 0g carb – 46g prot -2g fat)
Total:302 calories – 20g carb – 48g prot – 2.7g fat

Meal 4(pre-workout):
-100g chicken(101 calories – 0g carb -23g prot -1g fat
-25g of whole wheat bread(52 calories – 8.5g carb – 2.6g prot - 0.7gfat)
-200g yogurt (100 calories – 15.5g carb – 8g prot – 0g fat)
Total: 253 calories – 24g carb – 33.6g prot – 1.7g fat

Meal5(arriving home):
-1 scoop whey protein(120 calories/3g carb/23g prot/2g fat)
-4 tea spoon of brown sugar(80calories/0 g prot /20g carb- 0g fat)
Total:200 calories /23g carb / 23g prot/2g fat)

Meal 6(45~minutes after Meal 5)
-50g of Whole wheat bread(103 calories / 17g carb / 5.2 g protein / 1.5g fat)
-100g chicken(101 calories – 0g carb -23g prot -1g fat
Total:204 calories – 17g carb – 28 g prot - 2.5g fat

Meal 7
-200g Chicken (202 calories – 0g carb – 46g prot -2g fat)<TOTAL

Total of All Diet:1793calories – 136.4g carb – 264.1g prot – 17.3g fat
Salad at will.

I don't like it at all.

First off, you are eating 1800 calories at 220 lbs. That is a terrible idea if you want to spare muscle. You need to increase your calories, especially your carbs and protein. If your body runs out of carbs/fats to burn as energy, it will convert the protein you eat to glucose. You know what that means? Your muscles will never get the protein you eat and your lifting will pretty much go backwards. That would be a disaster for any bodybuilder. You need to eat AT LEAST 300 g carbs a day at 220 lbs, but I would definitely eat more, depending on how fast your metabolism is. Do not be afraid to eat carbs, as long as they are COMPLEX CARBS. I'm talking real complex carbs straight from mother nature, like red potatoes. Not bullshit, phony ones like whole wheat bread. Whole wheat bread is often spiked with high fructose corn syrup which is suicide if you are trying to lose fat. Even if it isn't spiked with HFCS, it's often made with whole wheat FLOUR. This means that it is processed, and it will hit your blood quickly and result in insulin (which will put a halt to all fat burning). It's like eating white bread. Stay away from it. If you eat red potatoes, your body will break them down so slowly that it will be forced to dig into your fat storages for energy. It will also result in minimal insulin release so the fat burning process does not get stopped.

As for postworkout, I would eat minimum 60 g carbs postworkout so you restore glycogen, but at 220 lbs I'd eat at least 100-150 g . Your body won't store these carbs as fat, they will go right to muscle glycogen. The insulin release postworkout will also be beneficial in getting protein into your muscle which will help you put on muscle faster.



Now, protein. Protein is SO important, especially if you are cutting calories. You need to eat at least 1.5 g lb of bodyweight in protein a day. At 220 lbs, you need 330 g. This means 50 g protein every meal. Also, get Micellar Casein protein and drink 50 g right before bed, it will help in sparing muscle. I would eat as much protein as you possibly can. I eat 50 g protein every 2 hours until I go to bed.



Recap: Dump the whole wheat bread, cook red potatoes or brown rice and eat that as your carb source. Up total caloric intake. Up your protein intake to 1.5 g lb bodyweight, and eat a lot more carbs postworkout.

 

[Huge Man]

Guys really thank you all!
The problem is that I already bought alot of bread, so when I fininsh it I'll try to eat rice instead of bread.
I will add 1 scoop of whey protein posworkout,then I'll have around300g protein, and add more brown sugar to reach 60g carb...this will be smoething around 2300 kcal I'd say.
is that ok ?
thanks!

 

[sessa]

Just a note: I can diet to contest eating whole grain bread. Everybody responds different. A lot of people get bloated from it.
I love that I can eat 1 slice vs 1/4 cup of whole grain rice. It is more filling. Really it is about trying different diets and seeing what works best for YOUR body. And BTW, at 220pds you are not eating enough. You should just be in a 500cal deficit. I start my diet eating 1800 cals at 145pds female.

 

[roguemonkeyjr]

dude 60g of carbs is not nearly enough PWO for 220 lbs... I'm eating like 100g and i'm 157 pounds. XD

 

[rikishi]

Just a note: I can diet to contest eating whole grain bread. Everybody responds different. A lot of people get bloated from it.
I love that I can eat 1 slice vs 1/4 cup of whole grain rice. It is more filling. Really it is about trying different diets and seeing what works best for YOUR body. And BTW, at 220pds you are not eating enough. You should just be in a 500cal deficit. I start my diet eating 1800 cals at 145pds female.

I love Ezekiel bread. It's my new main carb source. It's not crap like whole wheat supermarket bread, which contains sugar and flour. It is flourless, has no sugar, and is entirely whole grain with a great amino acid profile and 3 g of fiber per 15 g carbs. It has a GI of 35, compared to 71 of whole wheat flour bread. It's great.

 

[rebel256]

Height:187 cms (73.6 inch)
Weight:100kg~(220lbs)
Age:18
Sex:Male
BMR:2250~
Activity Factor: 3485~
TDEEidnt understand how to calculate that, sorry.
Goal:Weight Loss , maintain the muscle mass
Training Experience:Working Out for 2-3years(now ABC2X)
Hello, that's my frist post, so sorry if I did something wrong. I'd like to lose some weight without loosing my muscle mass. So With the diet below, I'll do 45min-1hours aerobics first thing in the morning (like 8-10km/h).I think my body fat is around 10. I did one cycle of oxandrolone and stan , with like 3000 calories, but I did some crap along the diet, so I my bf went from 8 to 10.I'll use creatine and tribullus.
Meal 1(3 hours from each meal):http://www.diet-book.orgDiet Book

-50g of Whole wheat bread(103 calories / 17g carb / 5.2 g protein / 1.5g fat)
-3 slices os lean ham (38calories/ 0g carb /8g prot / 0.7g fat)
-100g yogurt(50 calories - 7.7g carb – 4g prot – 0g fat)
-1 scoop whey protein(120 calories/3g carb/23g prot/2g fat)
-2 Caps of GNC Mega Men MultiVitamin
Total:311calories – 27.7g carb – 40.2g prot – 4.2g fat

Meal2:
-50g of Whole wheat bread(103 calories / 17g carb / 5.2 g protein / 1.5g fat)
-3 slices os lean ham (38calories/ 0g carb /8g prot / 0.7g fat)
-100g yogurt(50 calories - 7.7g carb – 4g prot – 0g fat)
-120g Tuna Fish(130calories-0g carb-28g prot-0g fat)
Total:321 calories -24.7g carb – 45.2g prot – 2.2g fat

Meal 3:
-4 soup spoon of Brown Rice(100calories– 20g carb – 2g prot – 0.7g fat)
-200g Chicken (202 calories – 0g carb – 46g prot -2g fat)
Total:302 calories – 20g carb – 48g prot – 2.7g fat

Meal 4(pre-workout):
-100g chicken(101 calories – 0g carb -23g prot -1g fat
-25g of whole wheat bread(52 calories – 8.5g carb – 2.6g prot - 0.7gfat)
-200g yogurt (100 calories – 15.5g carb – 8g prot – 0g fat)
Total: 253 calories – 24g carb – 33.6g prot – 1.7g fat

Meal5(arriving home):
-1 scoop whey protein(120 calories/3g carb/23g prot/2g fat)
-4 tea spoon of brown sugar(80calories/0 g prot /20g carb- 0g fat)
Total:200 calories /23g carb / 23g prot/2g fat)

Meal 6(45~minutes after Meal 5)
-50g of Whole wheat bread(103 calories / 17g carb / 5.2 g protein / 1.5g fat)
-100g chicken(101 calories – 0g carb -23g prot -1g fat
Total:204 calories – 17g carb – 28 g prot - 2.5g fat

Meal 7
-200g Chicken (202 calories – 0g carb – 46g prot -2g fat)<TOTAL

Total of All Diet:1793calories – 136.4g carb – 264.1g prot – 17.3g fat
Salad at will.

You need to cycle a low carb diet for a week or 2, then get back on carbs for 2-3 weeks. Pick up nutrient timing if you haven't read it. Cycle low carb diets with the nutrient timing diet and you'll be set.

 

[Huge Man]

You need to cycle a low carb diet for a week or 2, then get back on carbs for 2-3 weeks. Pick up nutrient timing if you haven't read it. Cycle low carb diets with the nutrient timing diet and you'll be set.

what do u mean ?
I'm now eating something around 2300 calories =p