Please Cut Up Roofus

[Roofus]

This was moved to its own post so I wouldn't get in the way of anyone else and could maybe get some more direct input.

I was wondering if anyone could give me a basic meal plan suggestion or changes to my current one.
I started back to the gym and eating correctly last July, and had a goal of 12% body fat within a year. I'm 5'10" and down to 15%bf, and have dropped from 195 to 172lbs, but am having a really tough time with the last bit.
Currently, I'm on week 8 of Bill Stars 5x5, I do 15min of cardio on the days of work outs, and 2 sessions of 15min cardio on non-lifting days.

My current diet is five meals consisting of:
1) Bowl of creame of wheat or oat meal
2)wheat bread sandwhich, low fat mayo, turkey
3)ON whey protein shake
4)3 chicken strips, 1 cup brocolli
5)3 chicken strips, 1 cup brocolli

If I get the munchies I have a spoon of peanut butter or a couple handfuls of peanuts.
This is around 1,500-1,800 cals a day, depending on if I get a little hungrier or not.
Any recommendations or changes to this setup?

Like I said my goal was to hit 12% and start showing some abs by mid-July. So I've got around 6 weeks. I can do this with your help!

 

[SgtSlaughter]

Meal 1: needs more protein, eggs whites or chicken possibly
Meal 2: Ditch the bread, Ditch the mayo, Use lean turkey and eat some veggies too
Meal 3: Whey and Water (not milk, right?)?
Meal 4: 3 chicken strips = how many ounces?
Meal 5: ^^^?

Brocolli... amazing veggie, i try to eat ALOT throughout the entire day along with chicken meals.

Plug your foods into a free online tracking source like: www.fitday.com

Type your macros here once that's been done. Along with a revised meal plan if you decide to change it up a bit.

How's your water intake?? At least 1 gallon a day you should be at.

Sleeping 8+ hours a night will also help you along.

The 5x5 isn't exactly a "cutting" routine, although you can "cut" using any training regimine... my thoughts are that the 5x5 is to increase strength and power and that's not going to happen as easily on a restricted caloric intake... just a thought.

...that's my .02 cents for now. Digest at will.

 

[*Bunny*]

Great job of the progress thus far...

Can you provide the Macro's %'s of Protein, Carbs, Fat from a food counter like www.fitday.com ?

Comments in red

e.
I started back to the gym and eating correctly last July, and had a goal of 12% body fat within a year. I'm 5'10" and down to 15%bf, and have dropped from 195 to 172lbs, but am having a really tough time with the last bit.
Currently, I'm on week 8 of Bill Stars 5x5, I do 15min of cardio on the days of work outs, and 2 sessions of 15min cardio on non-lifting days.

My current diet is five meals consisting of:
1) Bowl of creame of wheat or oat meal slow cooked?
2)wheat bread sandwhich, low fat mayo, turkey IMO, I would ditch the bread & processing, add a better carb source
3)ON whey protein shake
4)3 chicken strips, 1 cup brocolli
5)3 chicken strips, 1 cup brocolli

If I get the munchies I have a spoon of peanut butter or a couple handfuls of peanuts.
This is around 1,500-1,800 cals a day, depending on if I get a little hungrier or not. at 170 you should shoot for 12-15 X your bodyweight, keep within that range, even when cutting ... you need to eat more... you're not eating enough, esp. since you are a male NO WAY should you dip below 10% of your bodyweight in cals (your body needs the fuel)
Any recommendations or changes to this setup?

Like I said my goal was to hit 12% and start showing some abs by mid-July. So I've got around 6 weeks. I can do this with your help!

To reach your goal I would suggest eating more, cleaner foods, and yes you can do it .. where are the healthy fats??? Fat is NOT the enemy

How much water a day?


You can also list trainng specifics if you like ... but minor tweaks to this diet should get you where you want to go & feel BETTER while doing it ... how are you not starving

 

[*Bunny*]

SARGE!!! AHhhhhhhhhhhhhhhh you beat me to it!

 

[SgtSlaughter]

Awww *B* ... you got my back though, I didn't touch on the fats.

Roofus did mention peanut butter (i hope ANPB) and peanuts though.

@ Bunny

 

[*Bunny*]

Awww *B* ... you got my back though, I didn't touch on the fats.

Roofus did mention peanut butter (i hope ANPB) and peanuts though.

@ Bunny

Yes, he did, if he 'gets the munchies'... which I take as not often or as often as he should be eaiting healthy fats (a little with every meal, not Post workout, etc ... you know the drill) ...

...esp after seeing the cals ...

I wanna see the %'s ...



Back atcha

 

[jpt]

what sarge said

plus i think you may need to add more cals into your diet....i weigh less then you and am cutting at 2000cals. 1500 cals is pretty low...i wouldn't go under 1800 perosnally

 

[SgtSlaughter]

course

Ok Roofus... post up the macro numbers then we'll go at it again.

 

[jpt]

and what bunny said haha....the both of you beat me to it as i was writing it...i had this whole paragraph ready to send but since i was busy it took me lik 10minutes so checked it with another window...oh well...good job guys haha

 

[Roofus]

course

Ok Roofus... post up the macro numbers then we'll go at it again.

Not sure exactly what you are after. But these are the breakdowns of foods I eat or might run into during a week, and my attempt at a meal plan. By the way, protein shakes are with water, and I drink lots of water.

The breakdowns are in this excel spreadsheet:
Food.xls

If you would rather me post them up then reading the xls then let me know.