need help with diet

[CoBra666]

eggs -4 360 cals, 1c, , 24p,28f


berries -2cups 150 cals, 35c, 22s, 1p
organic oj -1 cup 100 cals, 25c, 25s, 2p
greek yogurt -6 oz 60 cals, 10c, 7s, 6p
visalus meal repl. -1 serv 90 cals, 7c, 1s, 12p, 1f
protein powder -1 serv 120 cals, 1c, 1s, 30p
chia seeds -1 serv 70 cals, 6c, 3p
phyto greens


protein powder -1 serv 120 cals, 1c, 1s, 30p
visalus meal repl. -1 serv 90 cals, 7c, 1s, 12p, 1f


5 grain granola -1 cup 360 cals, 66c, ,10p, 7f


salmon fillet -1fillet 620 cals, , ,80p, 44f
mixed veggies -1 cup 120 cals, 24c, 6s, 5p,


milk -2 cups 250 cals, 24c, , 16p,10f

2510 cals 237c, 64s,231p,91f

s = sugar if you were wondering. didnt know my intake or what i should be aiming for.

will be going with IF diet
my base metabolic rate is 1843 cals.
i lift (will be lifting) 5 days a week plus cardio before hand
im recovering from a severely torn lower lumbar muscle atm for the second time

routine is
mon-chest tues-back wed-legs thurs-shoulders fri-arms sat/sun off
abs twice a week
cardio alternates between sprints and LSD run

currently about 18%bf and looking to cut. after looking at my numbers it appears i can def cut carbs in there, although all carbs are eaten by lunch. and perhaps a couple hundred cals? the berries,oj, yogurt, etc are all mixed into one shake also.

im not a major diet guru so not sure what i could take out and replace things with. oj i guess could easily come out. the granola is my source of fibre so thats gotta stay i suppose. i also eat pretty similarly every day. might swap out the salmon for a different kind of fish, or some skinless chicken breasts couple times a week, or a bison stirfry. mixed berries are strawberries, blueberries, raspberries, and blackberries

thank you for your help in advance

 

[CoBra666]

anyone??

i also take cayenne pills and krill pills for supps.

 

[Kpereira34]

Try cutting out carbs all together. The fruits have lots of sugar no good for cutting.

 

[CoBra666]

i understand that but please tell me what to put into my diet if i take out the carbs and fruits to still have a decent diet

also i dont have any problem losing weight, im just trying to optimize my diet.

ive reduced oj to about an ounce, could take it out completely and use water in my shake... but an ounce will be good. also since i have a serving of yogurt i will cut out my very favorite drink in the world, milk.

so that would subtract milk -2 cups 250 cals, 24c, , 16p,10f
and organic oj -7/8 cup 87 cals, 21c, 21s, 2p

new totals = 2173 cals 192c, 43s, 213p, 81f

might add a piece of chicken breast with my granola to up protein and fats

also all foods are organic/free range

 

[stevesmi]

this is what you can do. reduce anything with sugar including fruit and dairy, breads, etc. i don't see much in there of those so you are not far off, take them out and replace with dark green veggies. the only carbs you should mess with are brown rice and sweet potato (before a workout to give you energy). totally eliminating all carbs and sugars isn't a good idea, just as bodybuilders who compete what happens when they re-introduce them after the contest, they gain back fat fast as the body starts storing them. this is why just eating brown rice and sweet potato is a good idea instead of totally eliminating

I will be doing this on my next cycle myself, as I will not be bulking and will be cutting instead. I am looking to drop to 10% body fat flat. I used this diet a few years back and was 6% body fat as this was the diet a holistic doctor recommended, however since I was natural my strength took a hit. i figure if I am on AAS it will keep me from being in catabolism. I'm very concerned about getting the glycogen shakes this is why i will have brown rice cooked in the fridge ready at all times. i've been very dependent on heavy carbs the past couple years as i've been bulking as you probably have followed my progress. so this will be tough at first but I will do it. I'm actually looking forward to the challenge

anyway once you get your body fat down then re-introduce carbs, yogurt, etc. but this time make sure you keep things clean.. if your body fat starts inching up then you need to either up your cardio or drop those sugars back down. this is the perfect strategy I learned from Ross.. no reason to fear carbs at all, carbs are great when trying to add strength and bulk.. but if things get out of control then you need to take action before things get out of control and then you have to take drastic action. sounds like you are on your way though. a nice light jog or walk atleast EOD will be wonderful as well. and also grab some forged burner to help curb your appetite, 1 in the morning will make your body carb shy, you will eat a little bit and feel full. just don't take it daily and get dependent on it, take it on days you know you will feel hungry

 

[CoBra666]

thanks for the help steve,

orange juice is dropped completely, and i have reduced berries from 2 cups to 1. switched out granola for sweet potatoes tonight.. gonna have to get used to that taste lol. thanks for the explanation though on not completely dropping carbs, makes alot of sense! added about 3 cups of spinach completely straight for lunch, and broccoli/asparagus to my post workout meal

it wasnt so much my diet that was the problem, although holidays dont help, but when i hurt my back i was pretty much incapacitated for a couple months. the swelling from my muscle tear put a tonne of pressure on my spine and all the nerves in the area. for about 2 weeks i literally couldnt even lightly rock from side to side, and had to be completely assisted (more or less carried) to the washroom in extreme pain. my first tear was in october and second in jan i believe, so its just been along time since ive been able to do anything active, or even walk for quite awhile. the second tear which was alot more significant all i did was look over my shoulder, and it felt like a grenade went off deep inside my back!

during the morning part of my IF i take about 30 grams of bcaas with water, and an overall intake of about 6-8 liters of water a day. ive used f burner for along time and do keep it on hand, but for the most part im pretty good with a cutting diet.

i have followed your progress the last couple years and good luck with everything, lol i have the opposite problem where i find it harder to bulk with a heavy carb diet.

tomorrow when i have more time i will have to redo my macros and see how it comes out