this diet look complete?

[onerepmaximum]

I think the low cal thing is the way to go. My cals are still around 1600 a day, but I'm doing a few other things to keep me from going catabolic. I have been eating meatless burgers too. I'm not a vegetarian or anything but they are 70 calories and have about 15g of protein. I posted a sample diet on my pics thread, not sure if you saw it or not http://www.elitefitness.com/forum/showpost.php?p=3401304&postcount=60

With those web sites you can see what foods will fit in there to take the place of things you can't get or don't like or what not. Let me know if I can help at all.

 

[theoak01]

ok figured out where I am at 140gram protein= 560cals,414.8 from carbs 180 cals from fat so 1154.8 cals(thought I was higher) plus im burning about 300 in cardio 3times a week,so I think I need to add more efa's to get my cals up right? or should I add more of something else also

also my breakdown is 49 pro,36 carb,15 fat

 

[onerepmaximum]

I wouldn't just EFA, I would try to add a little more protein too.

 

[theoak01]

thanks bro,I think I may add a shake in the mix,Im not sure if I can stand anymore tuna and chicken is to costly for me

 

[onerepmaximum]

thanks bro,I think I may add a shake in the mix,Im not sure if I can stand anymore tuna and chicken is to costly for me

I understand that. Check out ground turkey, canned salmon, eggs or those meatless burgers. A few brands are Morningstar, Boca or Gardenburger. A lot of people don't advocate milk or cottage cheese for cutting, but I say if it fits into your daily calorie count and you like it, go for it.

 

[theoak01]

excellent,thanks again man ,cant wait till I start melting the pounds away,only problem I may have is I workout at night,usually 10pm or so,which could hurt me carbwise

 

[wtlftr]

You doing cardio only 3 times a week? Try it 7 or so, that is if you are keeping it at a low HR. Try regular cardio one week and HIIT the next. Mix those things up and with that few calories, results are sure to come.

 

[theoak01]

makes sense I can up it to 5 times a week max on top of training,which should help

Ive made up a new diet plan of 1630cals that I think will work,I just combined aspects of onereps diet he posted with mine and this is the outcome

1 1/3 cup oatmeal,2tbsp pb
2 1 can tuna,1/2 cup rice
3 1 can tuna 1 egg,1/2 sweet potato,or reg potato
4 chicken breast,1.5 cups of mixed veggies
5 turkey sandwhich on multi grain
postworkout,about 12am- 1 can tuna,1 egg,2tbsp pb

better?

 

[wtlftr]

gettin there. Why can't you do cardio 7 times a week? What is your end goal. Do you have an end date? Just asking

 

[onerepmaximum]

makes sense I can up it to 5 times a week max on top of training,which should help

Ive made up a new diet plan of 1630cals that I think will work,I just combined aspects of onereps diet he posted with mine and this is the outcome

1 1/3 cup oatmeal,2tbsp pb
2 1 can tuna,1/2 cup rice
3 1 can tuna 1 egg,1/2 sweet potato,or reg potato
4 chicken breast,1.5 cups of mixed veggies
5 turkey sandwhich on multi grain
postworkout,about 12am- 1 can tuna,1 egg,2tbsp pb

better?

Yes, that is looking better. If anything, I would say that it's ok to take in some carbs after your workout. Even if it is 12 am. If you did things right in the gym, it's going to right to glycogen replenishment anyway. Just don't overdo it. I also learned that 2 tbsp peanut butter gives a lot of calories for a little protein. I may keep it in there once a day for some fats, but I might replace it with protein powder the other time. That's how I do my oatmeal these days. 1 scoop of protein powder mixed in tastes pretty good, too.