Basic Fat-loss Plan

  1. Registered User
    nilebo2's Avatar
    Join Date
    Feb 2007
    Posts
    12
    Answers
    0

    Basic Fat-loss Plan


    Here are my stats:

    34 years old (ancient in terms of athleticism)
    5'8"
    201lbs
    22-25% bf (guessing)

    I have been weight training for 5+ years. I started off pretty weak but have gained mass and strength in the process. I am posting my training stats only to give a perspective of where I am at, not flaunting my ego.

    Bench: 255lbs
    Squat: 365lbs
    Deadlift: 365lbs
    Clean: 185lbs




    What adjustments should I make to the following dietary plan? Please remember that I have basically been eating whatever and whenever so this is the initial adjustment period. I am thinking long-term and will make macro adjustments as time goes on. Eventually I would like to cut back on the carbohydrates but for now I think I need to start with controlling my caloric intake in order to be successful. I've tried breaking most things down in terms of easy measurement (ie. 1 Cup) in order to be consistent and to make effortless adjustments as time goes on. Let me know what you think.


    Breakfast: Eggs (Hard Boiled)/ 3 large/ 341 calories

    Mid-morning: ON Whey Shake/ 1 serving/ 110 calories

    Lunch: Brown Rice/ 1 Cup/ 234 calories
    Olive oile/ 1/2 tablespoon/ 58 calories
    Chicken Breast (diced)/ 1 Cup/ 221 calories
    Apple/ 1 Large/ 110 calories

    Mid-Afternoon: On Whey Shake/ 1 serving/ 110 calories

    Dinner: Brown Rice/ 1 Cup/ 234 calories
    Olive Oil/ 1/2 tablespoon/ 58 calories
    Chicken Breast (diced)/ 1 Cup/ 221 calories
    Almonds (Whole)/ 22 whole/ 169 calories

    Before Bed: Cottage Cheese/ 2 Cups/ 327 calories


    Macros: 2,196 Calories Total
    Protein: 230.6g (42%)
    Carbs: 156g (29%)
    Fat: 71.6g (29%)

    Please, be brutal.
    Last edited by nilebo2; 03-03-2011 at 04:29 PM. Reason: Updated plan

  2. Registered User
    Folkmetalhead's Avatar
    Stats
    6'0"  187 lbs.
    Join Date
    Nov 2010
    Age
    22
    Posts
    22
    Answers
    0


    First thing is more fat, less carbs. Your breakfast needs protein also, and olive oil before bed would be awesome thing to add.

    Which kind of program you'r using now at the gym? If you have been training +5 years those lifts are pretty poor, no matter how weak you did start.
  3. Never enough
    Board Moderator
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    46
    Posts
    31,867
    Answers
    0


    I'd say just add 45 minutes of cardio 3x a week. The diet overall is fine.
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
    •   
       

  4. Registered User
    nilebo2's Avatar
    Join Date
    Feb 2007
    Posts
    12
    Answers
    0


    Quote Originally Posted by Folkmetalhead View Post
    First thing is more fat, less carbs. Your breakfast needs protein also, and olive oil before bed would be awesome thing to add.

    Which kind of program you'r using now at the gym? If you have been training +5 years those lifts are pretty poor, no matter how weak you did start.
    Currently I am running a 4 day P/RR/S. When I started, up until about a year and a half ago, I ran a Bill Starr 5x5 program and saw great results. Believe me, I have improved through the years. I cannot say that I was real consistent the entire 5 years. I've just been more consistent in the last couple years. I do not get bored with P/RR/S.

    Thanks for the advice. I will consider upping my fat intake and lowering the carbs when I stop seeing results. Perhaps 3 eggs for breakfast instead of the the oatmeal?
  5. Registered User
    nilebo2's Avatar
    Join Date
    Feb 2007
    Posts
    12
    Answers
    0


    Quote Originally Posted by EasyEJL View Post
    I'd say just add 45 minutes of cardio 3x a week. The diet overall is fine.
    I enjoy cardio. Maybe adding cardio will help offset the 200g carb load?
  6. Never enough
    Board Moderator
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    46
    Posts
    31,867
    Answers
    0


    your carbs aren't high really, so I wouldn't worry about offsetting those, but that if you aren't losing fat at that dietary level, adding some more weekly calorie burn in should help.

    Its true that your fats are a little bit on the low side, might want to see if you can drop one of the carb servings for a reasonable portion of almonds or walnuts.
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
  7. Registered User
    nilebo2's Avatar
    Join Date
    Feb 2007
    Posts
    12
    Answers
    0


    Quote Originally Posted by EasyEJL View Post
    your carbs aren't high really, so I wouldn't worry about offsetting those, but that if you aren't losing fat at that dietary level, adding some more weekly calorie burn in should help.

    Its true that your fats are a little bit on the low side, might want to see if you can drop one of the carb servings for a reasonable portion of almonds or walnuts.
    Ok. I'll edit my top post and add in some almonds and drop the mixed vegetables. I'll also scrap the 1 Cup of oatmeal in favor of 3 eggs for breakfast. Add in some olive oil with the rice, or is that counter productive to add fat to a carb?

    Thanks for the suggestions.
  8. Never enough
    Board Moderator
    EasyEJL's Avatar
    Stats
    5'10"  205 lbs.
    Join Date
    Jun 2007
    Age
    46
    Posts
    31,867
    Answers
    0


    Adding the fat helps lower the glycemic index, so that's fine.
    This space for rent

    Phenadrol Log http://anabolicminds.com/forum/suppl...-hell-did.html - AMAZING fat loss results so far
  •   

      
     

Similar Forum Threads

  1. Have a look at this fat loss plan
    By peterson24 in forum Weight Loss
    Replies: 7
    Last Post: 06-07-2006, 02:16 PM
  2. My Holidy Fat Loss Plan
    By McBurly in forum Weight Loss
    Replies: 11
    Last Post: 02-23-2006, 09:39 PM
  3. Basic Cuts/Retain Fat Loss Cycle (Pics coming!)
    By primetimerg in forum Cycle Info
    Replies: 24
    Last Post: 12-07-2005, 01:36 PM
  4. Hit a plateau in my fat-loss plan.
    By DieTrying in forum Weight Loss
    Replies: 15
    Last Post: 01-09-2004, 01:58 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  

Log in

Log in