Please read my cutting diet

[Marcoparc]

I've read a ton of very, very useful information on this website. Thanks to all of you, and if I knew more of my stats I'd use the calculators to be more exact.

My goal is to drop about 100lbs of fat, while adding muscle. I do heavy lifting so my intention isn't to try and look skinny. I used to play football and after I stopped, I almost never did any cardio and because of body type this inactivity meant a lot of excess weight after some time.

A while ago an old trainer of mine made me a diet and along with the following, this is basically what I'm doing. Please tell me where I might improve.

Morning:

- 4 Egg whites, with mushrooms, peppers and a bit of red onion. (is it ok to add 1 real egg)?
- Oatmeal with raisins and a touch of brown sugar, sometimes apples if I have time

Snack:

- protein shake (lowest carb count I can find) or can of tuna

Lunch:

- 2 lean roast beef sandwiches (I make the roast beef myself, from a very lean piece of pot roast) with whole grain flax bread, and a little mustard
- I've been thinking of substituting the lean beef with two turkey burgers that I make myself, using the same bread.
*is this too much bread? One sandwich doesn't feel like enough.

Same snack as before

Dinner:

- Lean meat (like 2 chicken breasts), with steamed fresh brocolli (sometimes use chicken broth), peppers, and maybe a bit garlic and onion. Brown rice made with chicken broth
or
- Lean beef with a yam/sweet potato (how big should these be, some of them come pretty big), with a grilled portabelo mushroom and veggies.

At night, I might have an apple with a can of tuna (is all this mercury going to kill me)?.

I drink tons of water and Crystal Light. I take about 10 flax tablets (1000mg) a day, and 2 GNC Ultra Mega gold multivitamins. Should I start taking glucosamine again?

One final note, for all my cooking, I don't use butter or anything like. Usually PAM or a tiny bit of olive oil.

My most sincere apologies if I'm asking what has already been covered, but I really not to lose weight. It's simply embarrasing to be fat as hell. Luckily I have a big frame and some muscles so I don't look like a total slob, but this isn't cool at all. To be honest I never ate much junk food, just too many simple carbs, and food at the wrong times. I have zero problem not eating any bad food for very long periods of time.

Thanks for any advice.

 

[fallingeggs]

Howde. It would help some to figure out where your diet is if you plug it into http://www.fitday.com/ Do that then post up the % of fats/carbs/protein and total cal intake.
Also what type of cardio do you do? Cardio would help out a bunch.

and a good read: http://www.elitefitness.com/forum/showthread.php?t=468379

 

[Marcoparc]

Howde. It would help some to figure out where your diet is if you plug it into http://www.fitday.com/ Do that then post up the % of fats/carbs/protein and total cal intake.
Also what type of cardio do you do? Cardio would help out a bunch.

and a good read: http://www.elitefitness.com/forum/showthread.php?t=468379

I'm doing cardio twice a day along with a fairly intense weight training program.

 

[fireman664]

I'm doing cardio twice a day along with a fairly intense weight training program.

just make sure your cals are where they need to be for you (find your maintenance, and the shoot for say 500 under) keep tracking it, keep working hard, and keep learning. You are on the right track, now it just takes time. No easy quick fixes, but you seem to be going about it the right way.

 

[Marcoparc]

I think my plan totals out to 3000.

Now I did that equation and unless I did it wrong, I come out with a high sort of number.

I tried another XL spreadsheet that someone posted here, and I think I should have my calories at around 2500, so maybe I'll scrap the oatmeal or something.

 

[Marcoparc]

thanks

 

[solarclimax]

It's fine to add 1 real egg, don't ditch the oatmeal but do ditch the brown suggar, post your stats and use the fitday link. Drink at least a gallon of water a day.

 

[Marcoparc]

It's fine to add 1 real egg, don't ditch the oatmeal but do ditch the brown suggar, post your stats and use the fitday link. Drink at least a gallon of water a day.

Do you guys just eat plain oatmeal, or add some raisins or something?

I used a BMR calculator and it says I should be around 3500 cals a day to lose 3+lbs a week, and I was being conservative on how much exercise I actually do (which is more than what I entered).

I could probably cut big time calories if I forgot about the whole graind bread at lunch, but what would I replace it with that's easy? In all likelihood I'll be eating it during class, so I can't have forks and knives...

I saw some guy on Oprah who was 700lbs and he went on a 2200 cal diet, so should I be doing lower? I'm also trying to gain some muscle, although I know I won't be making huge gains in my arms etc...

 

[Agent Dana Scully]

Morning:

- 4 Egg whites, with mushrooms, peppers and a bit of red onion. (is it ok to add 1 real egg)?
- Oatmeal with raisins and a touch of brown sugar, sometimes apples if I have time

Okay, i'm only saying this if you really wanna tweak it to lose weight: Eat the oatmeal with splenda and cinnamon.

Snack:

- protein shake (lowest carb count I can find) or can of tuna

Lunch:

- 2 lean roast beef sandwiches (I make the roast beef myself, from a very lean piece of pot roast) with whole grain flax bread, and a little mustard
- I've been thinking of substituting the lean beef with two turkey burgers that I make myself, using the same bread.
*is this too much bread? One sandwich doesn't feel like enough.

Get rid of the bread, or replace it with a green veggie.

Same snack as before

Dinner:

- Lean meat (like 2 chicken breasts), with steamed fresh brocolli (sometimes use chicken broth), peppers, and maybe a bit garlic and onion. Brown rice made with chicken broth

When i'm cutting, i don't even eat brown rice.

- Lean beef with a yam/sweet potato (how big should these be, some of them come pretty big), with a grilled portabelo mushroom and veggies.

At night, I might have an apple with a can of tuna (is all this mercury going to kill me)?.

I drink tons of water and Crystal Light. I take about 10 flax tablets (1000mg) a day, and 2 GNC Ultra Mega gold multivitamins. Should I start taking glucosamine again?

How do your joints feel? And you're only eating 2 cans of tuna per day? I don't think that's a lot of mercury.

One final note, for all my cooking, I don't use butter or anything like. Usually PAM or a tiny bit of olive oil.

I use lots of olive oil, and when i use butter, it's organic butter, real good fats.


I mean, just don't eat breads, rices, pastas, i don't usually eat fruit when im cutting, i stick to just veggies and nuts with lean meats, basically.

 

[solarclimax]

I saw some guy on Oprah who was 700lbs and he went on a 2200 cal diet.

That guy probably had lots more fat to lose and probably lost a bit of muscle also.

If you want to hang on to muscle and just lose the fat it is best to cut slowly.

Agent Dana Scully, made a great post, i learned things myself from it.

About the oats, just do what Agent Dana Scully said, but don't put milk on it like some people do just have it with water.