Diet Plan

[bhow93]

Hey all,

I'm currently cutting rightnow and am on a major caloric decifict. Things have been working so far and I'm dropping about 2.5-3lbs per week. My muscle loss has been next to 0 (I'm measuring bodyparts to make sure my progress is what it should be. Arms have dropped about 1/3" legs nada, etc. My protein intake has still been at a decent level most of my calories are centered around my workouts.

In two weeks, I'm planning on having my bodyfat between 9.5-10.5% (i'll be traveling so some of my diet won't be under my control if i need to eat a slighlty unhealthy meal to hit my macros and calories for that given day). Once my bodyfat is down to 10% or maybe somewhat less I'd like to up my carbs a significant amount (which will of course increase calories). Right now my carb intake is: 2 servings of fruit, veggies, and maybe a piece some bread or another complex carb before a workout. So essentially they're being kept at a minimum.

Here's my info and stats

Height: 5' 11'' Age:19 Weight: 217 @11.5% bodyfat.
3 month goal with new diet: Keep BF% at or below 8% (hopefully 7%) and gain some lean muscle. I'm hopging to put on 4-7 lbs of muscle this summer.

I'll be jogging in the morning for 20-30 mins to boost my metabolism for the day and scorch some more fat while my body is still in fat burning mode. My weight regimen will be anywhere from 60-100 mins a day (Vigorous workout).

I think I should maybe add another 150-300 calroies a day of some fruit and veggies with meals 1&2. My diet is also being supplemented with a daily, fish oil, and I'll be looking into creatine more extensively (i've never used it belive it or not).

Meal 4 is pre-workout, Meal 5 is immediately after workout, and meal 6 will be my first food based post workout.


Serving Size
Calories
Fat
Carbs
Protein
Daily Total (Grams)
54.5
351.5
349
Daily Total (Calories)
3327
490.5
1406
1396
Daily Percentages
15%
42%
42%
10 egg whites
1
160
0
0
35
1 cup coffee
1
2
0
0
0
None
1
0
0
0
0
None
0
0
0
0
0
None
0
0
0
0
0
None
0
0
0
0
0
None
0
0
0
0
0
Meal 1
162
0
0
35
4 oz grilled chicken
1
190
4
0
26
None
1
0
0
0
0
None
0
0
0
0
0
None
0
0
0
0
0
None
0
0
0
0
0
Meal 2
190
4
0
26
8 oz grilled chicken
0.5
190
4
0
26
2 Wheat bread
1
220
3
42
10
None
0
0
0
0
0
None
0
0
0
0
0
None
0
0
0
0
0
None
0
0
0
0
0
None
0
0
0
0
0
Meal 3
410
7
42
36
8 oz grilled chicken
1
380
8
0
52
Apple
1
110
0
30
0
Oatmeal-1 Cup
2
480
10
104
20
None
0
0
0
0
0
None
0
0
0
0
0
None
0
0
0
0
0
None
0
0
0
0
0
Meal 4
970
18
134
72
Protein Powder - 1 scoop
2.5
275
2.5
7.5
60
None
1
0
0
0
0
None
1
0
0
0
0
Oatmeal-1 Cup
1
240
5
52
10
None
0
0
0
0
0
None
0
0
0
0
0
None
0
0
0
0
0
Meal 5
515
7.5
59.5
70
8 oz grilled chicken
1
380
8
0
52
Mixed Veg - 2/3 cup
1
60
0
12
3
Oatmeal-1 Cup
2
480
10
104
20
None
0
0
0
0
0
None
0
0
0
0
0
None
0
0
0
0
0
None
0
0
0
0
0
Meal 6
920
18
116
75
10 Egg Whites
1
160
0
0
35
None
0
0
0
0
0
None
0
0
0
0
0
None
0
0
0
0
0
None
0
0
0
0
0
None
0
0
0
0
0
None
0
0
0
0
0
Meal 7
160
0
0
35


Thanks for the feedback!

 

[NegroPops]

you don't want to lose weight to quickly. that will really put your muscle mass at stake. I would add the extra calories to your breakfast and post workout meal. That is when your body most needs fueled and it will really help with maintaining your muscle mass.

A far as supplements. Creatine is a must, and I'd also throw in glutamine. Another great supplement to take, especially with a major calorie deficit is BCAAs. Branch Chain Amino Acids will make sure that the raw materials for muscles are there, so your muscle wont get broken down

 

[ArnoldNevsky]

You need to get on the green tea mate! Among the many benefits green tea offers you are plaque free teeth and a higher metabolism, both of which cost you nothing in calories and you're benefitting from the added vitamins in your diet as well.

 

[bhow93]

you don't want to lose weight to quickly. that will really put your muscle mass at stake. I would add the extra calories to your breakfast and post workout meal. That is when your body most needs fueled and it will really help with maintaining your muscle mass.

A far as supplements. Creatine is a must, and I'd also throw in glutamine. Another great supplement to take, especially with a major calorie deficit is BCAAs. Branch Chain Amino Acids will make sure that the raw materials for muscles are there, so your muscle wont get broken down

Thanks for the feedback. I'll add some peanut butter to my diet. My healthy fats are a little bit low in my opinion and that should help out.

I'll be covered on the BCAAs since my new protein has some 5 odd grams of that per serving. I'll be sure to stock up on creatine and glutamine.

 

[WolfpackAlpha]

Hey all,

I'm currently cutting rightnow and am on a major caloric decifict. Things have been working so far and I'm dropping about 2.5-3lbs per week. My muscle loss has been next to 0 (I'm measuring bodyparts to make sure my progress is what it should be. Arms have dropped about 1/3" legs nada, etc. My protein intake has still been at a decent level most of my calories are centered around my workouts.

In two weeks, I'm planning on having my bodyfat between 9.5-10.5% (i'll be traveling so some of my diet won't be under my control if i need to eat a slighlty unhealthy meal to hit my macros and calories for that given day). Once my bodyfat is down to 10% or maybe somewhat less I'd like to up my carbs a significant amount (which will of course increase calories). Right now my carb intake is: 2 servings of fruit, veggies, and maybe a piece some bread or another complex carb before a workout. So essentially they're being kept at a minimum.

Here's my info and stats

Height: 5' 11'' Age:19 Weight: 217 @11.5% bodyfat.
3 month goal with new diet: Keep BF% at or below 8% (hopefully 7%) and gain some lean muscle. I'm hopging to put on 4-7 lbs of muscle this summer.

I'll be jogging in the morning for 20-30 mins to boost my metabolism for the day and scorch some more fat while my body is still in fat burning mode. My weight regimen will be anywhere from 60-100 mins a day (Vigorous workout).

I think I should maybe add another 150-300 calroies a day of some fruit and veggies with meals 1&2. My diet is also being supplemented with a daily, fish oil, and I'll be looking into creatine more extensively (i've never used it belive it or not).

Meal 4 is pre-workout, Meal 5 is immediately after workout, and meal 6 will be my first food based post workout.

Drop all fruit from your diet, as fructose is stored in the liver first, which prevents you from getting into ketosis. In fact, if you want to lean out, try to cut out carbs completely, especially fruits/breads/etc. For a pre/post workout supplement/carbs, you can use whey and dextrose.

If you haven't tried it, add N2Burn before your workout/cardio for maximum fat-loss.