Help/Suggestions with Leaning Diet

[Peach31]

Hey Guys,

fairly new to this forum, just wanting some suggestions/help with my cutting diet.

Current Stats:
Age: 22
Ht: 6'1"
Wt: 96kg
BF%: 15%

Diet (identical every day, except 1-2 cheat meals per week)

7:30am
Protein Shake (WPI P40, 1C, 1F)
L-carnitine drink

9:30am:
300g Celery
600ml water
Multi-vitamin, fish oils
100g oats

11:30am:
250g chicken breast sliced
L-carnitine drink

1:30
200g tuna in Olive Oil
Lettuce, Carrot & 100% Fat-Free Italian Dressing

3:30
handful of almonds
600ml water

6:30
250g chicken or steak
1 cup (dry) brown rice
Multi Vitamins, fish oils
L-Carnitine Drink

Let me know what you think!

 

[GeekPoop]

what do the macros turn out to be?

 

[Peach31]

roughly about 190P 82F 74C (in grams)
forgot to add in post-workout protein on the list above too...

 

[Peach31]

And I forgot the brown rice in those macros, dam I'm new to this

 

[GeekPoop]

So is that the total macros? or did you recalculate w rice?

 

[Peach31]

total macros are 195P 85F and 148C

 

[GeekPoop]

total macros are 195P 85F and 148C

how has it been going thus far? Seems fine to me for the most part, I'd up the protein to 250gs so you have more leeway.

 

[digitalducki]

And drop the carbs to 50

 

[Peach31]

It's slower then normal, keeping weight and strength but measurements are going down (in the right places of course)
Never enjoying seeing that I'll have to drop the carbs down further! Haha

 

[GeekPoop]

And drop the carbs to 50

than you can't add in carbs. thats a big cut to make

It's slower then normal, keeping weight and strength but measurements are going down (in the right places of course)
Never enjoying seeing that I'll have to drop the carbs down further! Haha

do this for a week or two, take pics and use the scale. if weight doesn't go down, cut some fat / carbs from meals. like ~5 g on each meals than try again for a week

 

[laneanders]

If you hit a wall for fat loss consider adding a supplement like Dexaprine XR and/or Ephedrine to help assist in fat loss mechanism.

 

[dkgreene88]

Try adding some DexaprineXR and TT33 if you want to accelerate your fat loss and have alot of good clean energy!

 

[digitalducki]

I don't think 50 is too low esp if you refeed 100-150 every 7-10 days

 

[GeekPoop]

I don't think 50 is too low esp if you refeed 100-150 every 7-10 days

I would never listen to this advice

 

[digitalducki]

Why

 

[GeekPoop]

Why

a 400 calorie drop in the energy department? how many times can you keep dropping 400 calories? there's really isn't a reason to do more cardio than need to /have to when dieting.

small increments are superior. you can still cut weight dropping 5grams of something per meal a week.

and the refeeds are just too small

 

[digitalducki]

Wouldn't you make up the cals with protein/fat?

 

[David07]

High protein food and lack of exercise caused fatness and weight gain.Exercise and proper diet are very important to lose weight and improve fitness. Avoid all high protein food like meats, nuts, grains, cheese, fast foods, fried and dairy products. Eat fresh fruits, vegetables, yogurt, drink green tea, fruit juices and plenty of water. It burns fat,make strong bones and muscles, boost energy, improve heart functions and improve fitness.

 

[superbeast668]

There's tons of different opinions on weight loss. Paleo, IF, low carb, high carb blah blah blah. I followed a very simple plan for a while and leaned out big time.

M1 2 scoops protein in unsweetened almond milk

M2 6oz chick breast 1cup br rice 1c broccoli

M3 same

M4 tilapia and veggies

M5 (pwo) 2 scoops protein 1 cup oats

M6 4oz lean beef, sweet potato and green leafy veggies-post work out

Macros were roughly 225-250p 200-225c 50-75 fats.

I did cardio 30minutes a day. 5x a week. Lifted 5x a week. Fat peeled off. Went from 235 to 207.

You can mess around with carb cycling or whatever but this one is simple and it works. I found the best to lose fat is eat clean. Doesn't matter what plan and macro structure you want to follow. Pizza and hot dogs may get you to your macros but it's not going to help you lose weight.

 

[GeekPoop]

Wouldn't you make up the cals with protein/fat?

cuz protein / fat are piss poor energy sources for lifting

why not just eat 100oz of protein per meal?

 

[digitalducki]

Fat should be the main source of fuel if the goal is losing fat vs performance

 

[GeekPoop]

Fat should be the main source of fuel if the goal is losing fat vs performance

yup, slash cals fast as possible and get to single digit bf in 8weeks!

 

[digitalducki]

I didn't say cals... I said carbs...