Plea for help

[Lee]

So I've been reading through tons of posts on cutting and foods to eat to try to get an idea of what my diet should look like for cutting. I think when it comes to cutting my brain just doesn't understand. I wrote this up and got stuck on ideas and its quite short on the caloric intake. Any ideas?

Target Bodyweight: 225

Current Bodyweight: 255 on 5-18-2008

Target Caloric Intake: 2250


Meal 1: 3 Eggs - 230 calories - 15g fat/3g carb/18g pro
1/2 cup oats - 150 calories - 3g fat/27g carb/5g pro
TOTAL: 380 Calories - 15g fat/30g carb/23g pro


Meal 2: 8oz Turkey Breast - 232 Calories - 0g fat/8g carb/40g pro
Power Bar - 247 Calories - 2g fat/47g carb/10g pro
TOTAL: 479 Calories - 2g fat/55g carb/50g pro


Meal 3: 2 TBSP ANPB - 150 Calories - 17g fat/7g carb/7g pro
2 Slices Whole Wheat Bread - 140 Calories - 2g fat/24g carb/8g pro
TOTAL - 290 Calories - 19g fat/31g carb/15g pro

1 Serving Amplify02

Workout Time. Lifting Every other day, 15 mins cardio pre lifting. 30 mins cardio on non lifting days.


Meal 4: 8oz Chicken Breast - 230 Calories - 6g fat/0g carb/45g pro
1 cup leaf spinach - 45 Calories - 1g fat/7g carb/ 6g pro
1/2 cup cottage cheese - 90 Calories - 2g fat/5g carb/ 12g pro
TOTAL: 365 Calories - 9g fat/12g carb/63g pro


As it stands its right at 1500 calories. I have plenty of time between meal 4 and bedtime but I just dont know what to eat. Any ideas on changes or additions I can make? Thanks.

 

[FriendlyCanadian]

skim milk to your breakfast, also my anpb is closer to 100 cals before tablespoon.

what about shakes? no pwo shake?

six meals a day seems ideal for cutting, from everything I've heard, it's what I'm rolling with now eating 3 times a day.

I have a pwo shake and generally one or two other shakes throughout the day.

one shake consisting of two scoops of on whey is about 240 cals then I had 1 tablespoon of flax oil, which is doing wonders for my body adding about another 100 calories to the shakes.

some ideas, I'd definately roll it with six meals a day though, eating 3 hours between meals if possible.

the two other meals could even be shakes like the one I described, and you could use skim milk or flaxoil or anpb in them to up the caloric intake, two more meals should get you closer to your caloric intake, it also helps prevent me personally from being hungry and it apparently speeds up my metabolism quiet a bit to eat every 3 hours.

just my opinion and some possible suggestions that could help you hit your target.

 

[life_is_good]

eat more eggs for for breakfast, i eat like 10 eggs with only 2 yolks, 1/4 cup brown rice and 1 cup peppers. all mixed together in a bowl with a little salsa. shits great. you need to eat at least 6 if not 7 times a day. from the time you wake up to bed every 2.5-3 hours. abviously lifting will change the times but after i train i will eat 3 times within 4 hours.(post shake, meal, bed shake) sometime i wake up hungry still.

add:
tuna sandwich, apples, sweet potato, brown rice all can be added to almost any meal for the kcal. also , drop the power bar its like candy. add a shake somewhere or 2. i eat 1500 kcal before 4pm if not sooner.

 

[Tatyana]

The calories seem a tad bit low for your bodyweight, even for a cutting diet.

How did you decide on that number of calories?

I would add two more meals, especially one before bed, and as mentioned, post-workout meal, so a protein shake plus carbs.

 

[Lee]

Thanks for the ideas.

Tatyana, I multiplied my target weight by 10 to get my target calories. Is this a bad idea?

Ill pick up some whey today from the store. Probably ON Vanilla, used to drink it all the time a few years ago.

As for post workout, would a protein shake and some oats be a good idea? Then I could eat dinner a couple hours later. Then another protein shake with some skim milk before bed.

 

[Tatyana]

Thanks for the ideas.

Tatyana, I multiplied my target weight by 10 to get my target calories. Is this a bad idea?

Ill pick up some whey today from the store. Probably ON Vanilla, used to drink it all the time a few years ago.

As for post workout, would a protein shake and some oats be a good idea? Then I could eat dinner a couple hours later. Then another protein shake with some skim milk before bed.

A protein shake with skimmed milk is great post-workout.

If you are looking to cut, simple carbs before bed may not be the best option, protein and fat.

If you want a simple method for calculating calories to lose weight, I think that this is a better rule of thumb. You use your current weight, not target weight.

As I am always curious, where did you find the multiply your target bodyweight by 10?

Dropping calories too quickly can have your body want to hold onto fat, we are designed to hold onto fat, it is how we survived living in caves and having to hunt down or gather our food.

The "quick" method (based on total bodyweight)

A fast and easy method to determine calorie needs is to use total current body weight times a multiplier.

Fat loss = 12 - 13 calories per lb. of bodyweight

This information and a lot more is on this thread

http://www.elitefitness.com/forum/steroids-discussion-forum/help-sort-out-your-diet-565562.html

 

[Lee]

Jesus so I need 3000 calories a day to cut? I used to eat 3000 calories a day when I was bulking and it worked rather well. So basically I need to double what I had written up to hit my target caloric intake. Thats gonna be rough, and expensive.


Would taking a double serving of ON Whey with 16oz of milk post workout be too much protein at one time? Seeing as how I'll be eating a high protein dinner a couple of hours later.

 

[life_is_good]

you want to take an isolate protein shake as soon as your done working out, match protein with carbs and some glucose your body is in protein synthesis and will devour whatever you put into it with 45 to 60 minutes. glucose helps get the protein into the muscle. then eat a meal no more then 1.5 hours later if not sooner. real clean, chicken-fish-complex carbs-unsat fat- some veges. followed by casein protein shake before bed. casein protein is a slow metaboliser and will take a few hours to digest, keeps you from going catabolic.

 

[Tatyana]

Jesus so I need 3000 calories a day to cut? I used to eat 3000 calories a day when I was bulking and it worked rather well. So basically I need to double what I had written up to hit my target caloric intake. Thats gonna be rough, and expensive.


Would taking a double serving of ON Whey with 16oz of milk post workout be too much protein at one time? Seeing as how I'll be eating a high protein dinner a couple of hours later.

Which calculation did you use?

I think there are ways to do a BBing diet on the cheap, it does mean buying things like rice, oats, whey in bulk, potatoes, non-branded tuna, frozen veg is often cheap..................

I am thinking of doing an experiment to see how little I can spend a month to feed myself.

 

[Lee]

When I started bulking I weighed 230, so I did 230 x 13 and rounded to 3000.