I need to drop BF and here what I have so far

[triggerfinger]

36y male 205 6' 36 in waist

I have been maintaing weight for the last 3 weeks

meal
1. 2 scoops whey, 1 cup oatmeal in blender

2.) 4 eggs 3 slice bacon 8oz V8

3.) 7oz Steak, salad, spinach

4.) 1 8oz yougrt

5.) Pre work out shake

6) Post workout shake

7.) 2 cans of Tuna, 3 tbl Flax

I figure I am right around 2000 cals per day. And have just started doing Cardio 3x per week( last 2 weeks). I only last about 10-15 min on the treadmil.

I have not lost any weight and my gut looks the same. The only place I seem to have BF is in my gut

I just can't get this diet thing right. I have the urge to reduce cals but I think I really need to raise cals. I am not sure

I sit at a desk all day but excersise 6 days a week. Its hard to nail down my BMR . Weights on M,W,F and Cardio the rest. Saturday is my day of rest.

I would love to eventually get down to about 190 and drop my wasit to 34 in. Am I going about things the right way

 

[Babyfaced Assassin]

i'd check out hansel's get lean thread it's got info and stuff that might help, i've been doing the "dont diet diet" for my third week now and its not bad

 

[Stryc-9]

It's hard to say if you should bump calories or drop them unless you give a REALLY specific breakdown of what you're currently ingesting (e.g, what's in your pre and post-workout shakes, etc.,).

I would, however, recommend cutting the bacon out altogether and replacing it with something leaner and less sodium-soaked (turkey? or chicken maybe?). Do you eat four whole eggs (yolks and all)? Four eggs seems excessive to me in one meal (assuming you're eating all of the yolks too).

Also, I have never been able to get lean when I have dairy in my diet - you may be different but you could consider losing the yogurt.

You didn't mention how much water you drink - but DRINK lots of water. Stick with the cardio and try to get yourself over 30 minutes....

 

[triggerfinger]

The eggs are egg whites.

The pre shake is 2 scoops of whey in water

The post is 2 scoops of whey in Gatoraide.


I have the opposite problem of most people. I have a hectic job and sometime I do not get the chance to eat. So more time often that not I tend to under eat

I am oK for Break,Lunch and Dinner... Its the in-between meals I have a problem with.

I added the Yougurt in because I was feeling very sluggish. I figure that was from the Low carbs. So I wanted to boost my carbs. I have staying away from Bread,Potatoes and Rice.

Heres what my day looks like so far

http://www.fitday.com/WebFit/PublicJournals.html?Owner=triggerfinger

 

[jay_the_man]

I personally would replace the steak and ground beef with boneless skinless chicken. But see what everyone else thinks. 74grams fat? Other opinions please.

 

[triggerfinger]

I read the thread

i'd check out hansel's get lean thread it's got info and stuff that might help, i've been doing the "dont diet diet" for my third week now and its not bad

Thanks for the link. I am going to try to give that a shot. It should be easy to adjust from there.


According to his number I need to hit about 2400 cal per day in the 50/25/25 ratio. This will take some thought I will repost if I have any issues

 

[triggerfinger]

Please check out my day so far

According to the numbers from Hansels post

Actual Breakdown
weight: 205
calories
Protein: 308
Carbs: 154
Fats: 62
Total cals 2399


Please look at where I am at after 3 meals. I need to plan out 3 more and would appreciate some ideas

http://www.fitday.com/WebFit/PublicJournals.html?Owner=triggerfinger

Protien: 98
Carbs: 51
Fats: 56
Total cals 1081

 

[HANSEL]

Apples are good for cutting BF, they hit the bloodstream differently than most fruits.

Try some fruit and No fat cheese or cottage cheese.

Tuna/Chicken in Pita Bread.

Chicken in a WW tortilla with Salsa and lettuce.

conisder a huge chicken Salad also.

brown Rice Bowl with Broccoli and lean steak.

 

[tbone1227]

Dump the yogurt, and get rid of the flax at night - take that in the day time

 

[triggerfinger]

all right meal #4

I can of Tuna and an Apple


Puts me about 1000 cals short for the day with 2 more meals left


I think I need to add more cals onto meals 1,2 and 3


Once I get the cals right I will mess with the macro-nutrient ratios