My diet roughdraft to get to 6% bodyfat from 10%,all help is apreciated.

[gymratforlife]

Ok I weigh 185 and I am 5'6",I have been trying to get to around 6% bodyfat and its not hapening no matter how much cardio I do.Mainly because I am too lose with my diet,even though I eat clean I am afraid I am eating too many calories because I never have written don I just eat when ever mainly.I have one day of my diet done on Fitday and it looks like this as far as macros go.I need 2500 calories for maintenance so I figure Ill do 5days like this and one day 2500,I am planing on doing cardio every day for one hour.Here is the diet.Total: 1915 calories
Fat: 46g 412 22%
Sat: 9g 78 4%
Poly: 2g 15 1%
Mono: 4g 32 2%
Carbs: 122g 455 24%
Fiber: 9g 0 0%
Protein: 254g 1015 54%
Alcohol: 0 0 0%

Calorie Breakdown
Calorie Pie-Chart
Fat Carbs
Protein Alcohol

Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Zoes Cereal 120 2 25 4
Milk, cow's, fluid, 1% fat 102 3 12 8
All the whey protein powder 117 2 5 20
Milk, cow's, fluid, 1% fat 102 3 12 8
All the whey protein powder 117 2 5 20
All the whey protein powder 117 2 5 20
Chicken, breast, with or without bone, broiled, skin not eaten 275 6 0 52
baked sweet potato w skin 102 0 24 2
Baked cajun Tilapia 192 3 0 40
Mixed veggies 100 1 21 3
baked salmon 312 19 0 34
Broccoli, raw 25 0 5 3
All the whey protein powder 117 2 5 20
All the whey protein powder 117 2 5 20
Totals 1915 46 122 254

 

[reelbig004]

1. Drop the milk
2. Add a table spoon of all natural peanut butter or flax oil to your shakes.

3. Tell me when your eating these foods and what kind of cardio/weight workouts your doing and when these workouts are.

 

[*Bunny*]

I'm glad you posted this

Diet will get your BF to drop, not mucho cardio (based of my personal experience of course, I know everyone is different) ...

Where does your training fit into these meals?

How much water are you drinking?

Plan to incorp a cheat meal? (NOTCheat DAY & if you do, keep it semi clean until you get to where you want to be bf wise ... then work on adding some things back in)

Can you sub Oatmeal for the cereal? Old fashioned, not instant ...

Do you use condiments/salt etc to flavor any of your dishes?

 

[reelbig004]

Good point on the condiments, et question. People often leave out the sauces et. they use on meats or other foods which can possibly add a large amount of calories. Not saying you do, but we need more details so we can work on cleaning up your diet and nutrient timing.

 

[gymratforlife]

Im not using many condiments except for Cajun Spice on my salmon chicken and Tilapia wich I have heard to be a metabolism accelerator,and I love eating besides that.Also I am working out after my first meal wich starts at 7am,I hit the gym around 7:30 am and train one muscle then do one hour on the eliptical on level 12.I then come home then have my pwo meal at 10am,then the following meal at 12pm and every other meal in 3 hour intervals from there.I will take out the milk on the cereal and replace it with oatmeal and see were that puts me.I will also drop it from my pwo drink.

 

[gymratforlife]

Ok so I made some changes,added 1 cup of brown rice instead of the mixed veggies because I was too low on carbs I think and I replaced the zoes cereal with milk with 1/2 cup quaker quick grits and 6 egg whites mixed together.Its got to be good since thats what Ronie Coleman has for breakfast when cutting lol.The totals now are:Calories=1955
fat 39g,carbs 153g,protein 243g and the percentages are protein=51%,carbs=30% and fat=18% of total calories.I am doing 800 calories on the eliptical per day and my maintenance calories are 2500 or so,I should be in a deficit of around 1500 calories per day.

 

[dr_skier]

Thought about doing that first workout on an empty tank?

 

[gymratforlife]

Thought about doing that first workout on an empty tank?

Yeah but then I would have to go 3 hours from waking to have a meal and lifting and doing all that cardio I think would put me in a seriously catabolic state since Id already be atarving from sleeping 7 hours with no food in belly so it would add up to 10 hours starvation then lifting and one hour of cardio on top of it.This is what the diet looks like now:
7:15 A.M. –
Meal # 1 :
• 1/2 cup Quaker quick grits
• 6 egg whites

10:15 A.M. –
Meal # 2 : PWO drink
• 2 scoops of all the whey protein powder
• 16 ounces of gatorade



12:00 P.M. –
Meal # 3 :
• 6oz chicken breast grilled
• 4oz baked Potato


3:00 P.M. –
Meal # 4 :
• 2 fillets baked cajun Tilapia
• 1 cup brown rice


6:00 P.M. –
Meal # 5 :
• grilled 6 oz cajun salmon
. 1 cup steamed broccoli

9:00 P.M
2 scoops of whey protein powder
The total now is 2055 calories with 242g protein,181 carbs,39g of fat.The new percentages are:Fat=17%,carbs=34%,protein=48%

 

[gymratforlife]

These percentages look ok to you guys to lose weight?

 

[playmatesky]

Ok I weigh 185 and I am 5'6",I have been trying to get to around 6% bodyfat and its not hapening no matter how much cardio I do.Mainly because I am too lose with my diet,even though I eat clean I am afraid I am eating too many calories because I never have written don I just eat when ever mainly.I have one day of my diet done on Fitday and it looks like this as far as macros go.I need 2500 calories for maintenance so I figure Ill do 5days like this and one day 2500,I am planing on doing cardio every day for one hour.Here is the diet.Total: 1915 calories
Fat: 46g 412 22%
Sat: 9g 78 4%
Poly: 2g 15 1%
Mono: 4g 32 2%
Carbs: 122g 455 24%
Fiber: 9g 0 0%
Protein: 254g 1015 54%
Alcohol: 0 0 0%

Calorie Breakdown
Calorie Pie-Chart
Fat Carbs
Protein Alcohol

Today's Foods
Food Name Servings Serving Size Cals Fat Carb Prot
Zoes Cereal 120 2 25 4
Milk, cow's, fluid, 1% fat 102 3 12 8
All the whey protein powder 117 2 5 20
Milk, cow's, fluid, 1% fat 102 3 12 8
All the whey protein powder 117 2 5 20
All the whey protein powder 117 2 5 20
Chicken, breast, with or without bone, broiled, skin not eaten 275 6 0 52
baked sweet potato w skin 102 0 24 2
Baked cajun Tilapia 192 3 0 40
Mixed veggies 100 1 21 3
baked salmon 312 19 0 34
Broccoli, raw 25 0 5 3
All the whey protein powder 117 2 5 20
All the whey protein powder 117 2 5 20
Totals 1915 46 122 254

Personally this is what I would do. If you have been trying to get to this point and you are having a hard time. You have probably platued. Or your cortisol may be elevated. That bodyfat is pretty extreme so it is a lot harder to reach that goal with out very fine tuning which it sounds like you know. So, I would suggest cutting out the starchy carbs, keeping protein and fats the same. You have the right choice of foods picked but dropping the startches will help a lot. If you are about to do a contest or modeling or something like that you can at a closer date water deplete and that helps a lot as well as diuretics. Supplements help a lot to. As far as workouts...if you can I would do yoga, 6 days of weight lifting, and 1 or 2 days of cardio due to the increase in cortisol. This works well for many experienced athletes. It worked for me too. I had my diet so clean but I was doing 4 days of weights and 6 days of cardio. NOthing would work so I did this at the advice of a very well known Nutritionist who specializes in sports medicine and such. It really worked for me. And I was very energetic too. B12 also helps a lot. I take it by injection and it is very great when you are training soooo hard.


Good luck qt pie!

Oh ya..how is your tummy feeling with all that whey? Problems?