MiseryB
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I have been at the same weight for almost over 3 years. It's mind-boggling to me. I'm extremely frustrated over it. It seems like I can never ever lose weight/fat at all.
I know that I need to lift, do cardio, and eat properly. But, I think the biggest downfall for me has been my diet. I always spend hours trying to calculate my calorie needs and I seem to get different numbers all the time.
So without a further ado, I hope anyone can help me tell me if this diet is correct.
------------------------------------
Personal Stats:
-Weight = 225-230 lbs
-Bodyfat = I don't know for sure. i think somewhere near 25%, I wear a size 38-40 jeans if that gives you any picture.
-Height = 6'0
-Age = 20
I've been reading up on macronutrients and it seems that 40/40/20 seems to be the most optimal. I tried to calculate a 50/30/20 diet but that seemed way too many carbs for me to consume even on a cut. So, I opted for the 40/40/20 diet.
Here is the diet plan below:
1) MEAL #1 = 535 cals (12g fats, 70g carbs, 41g pro)
-1 cup oatmeal
-5 egg whites (w/ olive oil to cook on pan)
-1 small yogurt
-1 cup chocolate milk (low fat, low carb modified milk)
2) MEAL #2 = 520 cals (6.5g fats, 71.5g carbs, 45g pro)
-1.5 cup brown rice
-3oz roast beef
-1 cup veggies
-1oz beef jerky
3) PWO SHAKE (After lifting) = 410 cals (3g fats, 41g carbs, 54g pro)
-2 scoops whey
-3 scoops dextrose/gatorade powder
4) MEAL #4 = 520 cals (6.5g fats, 71.5g carbs, 45g pro)
-1.5 cup brown rice
-3oz roast beef
-1 cup veggies
-1oz beef jerky
5) MEAL #5 = 535 cals (20.75g fats, 11g carbs, 49g pro)
-Protein Smoothie (skim milk + whey+ fruit)
-1 tbsp olive oil / almonds
6) MEAL #6 (bed) = 350 cals (8g fats, 11g carbs, 62g pro)
-1 cup chocolate milk
-2 scoops whey
TOTALS: ~2800 calories, 60g fats, 285g carbs, 296g pro
TOTALS: ~19% fats, 40% carbs, 41% protein
----------------------------------
A couple notes here:
1. I don't eat any seafood at all, so thats not included such as fish.
2. I sometimes substitute chicken in there for the beef, but I prefer beef at the moment for my taste buds.
3. I can not stomach cottage cheese. I've tried many times and it always goes in the trash.
4. I plan to work out lifting weights 3x per week and doing cardio at least 4-5x a week.
--------------------------------
A couple questions:
1. Does the PWO shake actually count as a meal?
2. I've been using a different diet at the moment which has caused me to crash and have no energy at all. Faulty planning due to my part. I can't even do any workouts because of the lack of energy. Will this diet above provide me enough energy to perform all these workouts during the week?
3. I understand that you're supposed to "keep your body guessing" in order to constantly burn fat. I'm not sure if it's OK to follow this diet exactly day-in and day-out without change (with the exception of reducing calories when losing weight) for a couple months?
I guess I want to cycle my calories, but I am absolutely confused in how to do that with this plan and with my stats. My calculations gave me some enormous numbers which I'm not sure are correct. For example, I've read about carb cycling with a 3 days on + 1 day off approach. But, I'm not entirely sure how to go about that.
4. On lifting days, there is a PWO shake provided. What should I do on the non-lifting days AKA cardio days where I do not need a PWO shake at all? Should I replace that with a full normal meal (complex carbs, fats, protein)?
-----------------------
Thanks for any help in consideration.
I know that I need to lift, do cardio, and eat properly. But, I think the biggest downfall for me has been my diet. I always spend hours trying to calculate my calorie needs and I seem to get different numbers all the time.
So without a further ado, I hope anyone can help me tell me if this diet is correct.
------------------------------------
Personal Stats:
-Weight = 225-230 lbs
-Bodyfat = I don't know for sure. i think somewhere near 25%, I wear a size 38-40 jeans if that gives you any picture.
-Height = 6'0
-Age = 20
I've been reading up on macronutrients and it seems that 40/40/20 seems to be the most optimal. I tried to calculate a 50/30/20 diet but that seemed way too many carbs for me to consume even on a cut. So, I opted for the 40/40/20 diet.
Here is the diet plan below:
1) MEAL #1 = 535 cals (12g fats, 70g carbs, 41g pro)
-1 cup oatmeal
-5 egg whites (w/ olive oil to cook on pan)
-1 small yogurt
-1 cup chocolate milk (low fat, low carb modified milk)
2) MEAL #2 = 520 cals (6.5g fats, 71.5g carbs, 45g pro)
-1.5 cup brown rice
-3oz roast beef
-1 cup veggies
-1oz beef jerky
3) PWO SHAKE (After lifting) = 410 cals (3g fats, 41g carbs, 54g pro)
-2 scoops whey
-3 scoops dextrose/gatorade powder
4) MEAL #4 = 520 cals (6.5g fats, 71.5g carbs, 45g pro)
-1.5 cup brown rice
-3oz roast beef
-1 cup veggies
-1oz beef jerky
5) MEAL #5 = 535 cals (20.75g fats, 11g carbs, 49g pro)
-Protein Smoothie (skim milk + whey+ fruit)
-1 tbsp olive oil / almonds
6) MEAL #6 (bed) = 350 cals (8g fats, 11g carbs, 62g pro)
-1 cup chocolate milk
-2 scoops whey
TOTALS: ~2800 calories, 60g fats, 285g carbs, 296g pro
TOTALS: ~19% fats, 40% carbs, 41% protein
----------------------------------
A couple notes here:
1. I don't eat any seafood at all, so thats not included such as fish.
2. I sometimes substitute chicken in there for the beef, but I prefer beef at the moment for my taste buds.
3. I can not stomach cottage cheese. I've tried many times and it always goes in the trash.
4. I plan to work out lifting weights 3x per week and doing cardio at least 4-5x a week.
--------------------------------
A couple questions:
1. Does the PWO shake actually count as a meal?
2. I've been using a different diet at the moment which has caused me to crash and have no energy at all. Faulty planning due to my part. I can't even do any workouts because of the lack of energy. Will this diet above provide me enough energy to perform all these workouts during the week?
3. I understand that you're supposed to "keep your body guessing" in order to constantly burn fat. I'm not sure if it's OK to follow this diet exactly day-in and day-out without change (with the exception of reducing calories when losing weight) for a couple months?
I guess I want to cycle my calories, but I am absolutely confused in how to do that with this plan and with my stats. My calculations gave me some enormous numbers which I'm not sure are correct. For example, I've read about carb cycling with a 3 days on + 1 day off approach. But, I'm not entirely sure how to go about that.
4. On lifting days, there is a PWO shake provided. What should I do on the non-lifting days AKA cardio days where I do not need a PWO shake at all? Should I replace that with a full normal meal (complex carbs, fats, protein)?
-----------------------
Thanks for any help in consideration.