364DP
New member
- Awards
- 0
Hey guys, so I've decided to kick my training up another notch. I started lifting about 2 and a half years ago. I was really skinny, about 6'4" 155, so my main goal was bulking. In two years, I got up to about 6'4" 230 @ 16%(I'm 22 btw). At the beginning of the summer though i started really feeling like i needed to be a lot leaner, the novelty of finally being that "big guy" really wore off and I started feeling like a fatass. However, after cutting for a couple weeks doing a CKD thing, I was down to 218 at about 12% but was losing muscle like crazy. I think with my body type, I have the fortune of being able to bulk pretty lean, but on both occasions that I have attmpted to cut, I've lost tons of muscle (and both times I followed my diet really well). Another strange thing is that if I eat what those charts and spreadsheets tell me should be my maintanence cals (counting in lifestyle and exercize and everything) I lose about 2 or 3 pounds a week. So long story short, I'm gonna quit attempting these reduced cal diets and see what I can get by eating around what I have found to be maintanence cals for me, but eating much cleaner and also lowering carbs a bit and focusing a lot on nutrient timing. Here is what I have been eating for the past 4 days, if anyone could offer any corrections or thoughts, I'd appreciate it.
Meal 1:
Egg Beaters - 1.75 cups
Organic Rolled Oats - .75 cups
Meal 2:
Organic Yam - 6 oz
Egg Whites - 12
Almonds - .5 oz
Meal 3
Organic Rolled Oats - 1 cup
Chicken Breast - 6 oz
Workout
PWO Shake
Whey - 2 scoops (56 grams protein)
Carbo Gain (maltodextrose) - .25 cup
Meal 4
Chicken Breast - 6 oz
Organic Yam - 6 oz
Sweet Pepper - 1 whole
Spinach - 2 cups chopped
Meal 5
Egg Beaters - 1.5 cups
Avocado - .5
Fish Oil - 10g
Plain Lowfat Yogurt - 1 cup
Meal 6
Avacado - .5
Almonds - 1 oz
2% Cottage Cheese - 1 cup
Meal 7
Egg White - 10
Egg Whole - 2
2% Cottage Cheese - .5 cup
Fish Oil - 10g
Totals from this = 4,025 cals. 45% protein (414 g), 30% carbs (312 g), and 25% fat (115 g).
As far as supps, I'm only taking CEE, AAKG, and a Multi. Oh and also some biotin cause I eat a lot of those eggs whites raw.
I guess my goals are kind of a recomp type thing but I don't really mind losing a bit of weight as long as I lean out well and don't lose too much muscle. But on those diets where I'm eating like 2500 cals, I literally lose 20 lbs off my bench a weak and the muscle just falls off. But hopefully this will work for me as I've never paid this much attention to what I was eating before or been quite so militant about having everything natural and unprocessed. And since I'm naturally very lean, I really hope that these changes alone will be enough to lean me out without losing too much muscle or even let me gain some while getting leaner.
Oh and as of right now, I'm 6'4" 223 @ around 14%. My ultimate goal down the road is 230 @ 7% but I'm not expecting that for a bit longer haha. Thanks guys, lemme know what you would change, I'm pretty new to the diet side of things, as like so many young guys, I got into the supps and training areas for a while before really starting to read about eating right so I'm kinda going in blind but I read about nutrition for 3 weeks straight and finally got so frustrated and confused I figured what the heck, even if I get it wrong, at least I can make changes based on how things are affecting me. Thanks again guys.
Meal 1:
Egg Beaters - 1.75 cups
Organic Rolled Oats - .75 cups
Meal 2:
Organic Yam - 6 oz
Egg Whites - 12
Almonds - .5 oz
Meal 3
Organic Rolled Oats - 1 cup
Chicken Breast - 6 oz
Workout
PWO Shake
Whey - 2 scoops (56 grams protein)
Carbo Gain (maltodextrose) - .25 cup
Meal 4
Chicken Breast - 6 oz
Organic Yam - 6 oz
Sweet Pepper - 1 whole
Spinach - 2 cups chopped
Meal 5
Egg Beaters - 1.5 cups
Avocado - .5
Fish Oil - 10g
Plain Lowfat Yogurt - 1 cup
Meal 6
Avacado - .5
Almonds - 1 oz
2% Cottage Cheese - 1 cup
Meal 7
Egg White - 10
Egg Whole - 2
2% Cottage Cheese - .5 cup
Fish Oil - 10g
Totals from this = 4,025 cals. 45% protein (414 g), 30% carbs (312 g), and 25% fat (115 g).
As far as supps, I'm only taking CEE, AAKG, and a Multi. Oh and also some biotin cause I eat a lot of those eggs whites raw.
I guess my goals are kind of a recomp type thing but I don't really mind losing a bit of weight as long as I lean out well and don't lose too much muscle. But on those diets where I'm eating like 2500 cals, I literally lose 20 lbs off my bench a weak and the muscle just falls off. But hopefully this will work for me as I've never paid this much attention to what I was eating before or been quite so militant about having everything natural and unprocessed. And since I'm naturally very lean, I really hope that these changes alone will be enough to lean me out without losing too much muscle or even let me gain some while getting leaner.
Oh and as of right now, I'm 6'4" 223 @ around 14%. My ultimate goal down the road is 230 @ 7% but I'm not expecting that for a bit longer haha. Thanks guys, lemme know what you would change, I'm pretty new to the diet side of things, as like so many young guys, I got into the supps and training areas for a while before really starting to read about eating right so I'm kinda going in blind but I read about nutrition for 3 weeks straight and finally got so frustrated and confused I figured what the heck, even if I get it wrong, at least I can make changes based on how things are affecting me. Thanks again guys.