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diet help

luke brownlee

New member
Ok so I posted before and I'm finally getting around to posting my diet info. I don't have the macros but ill get them soon. Body fat is 29% I am 5 foot 11 inches 265lbs. I am taking opti mens vitamens 2 times along with the alpha\oep stack along with endoamp. I also take flax seed and fiber pills at night. Here is my daily routine..


500 am cardio workout
530 to 630 am swimimming
730 am egg white, turkey bacon sandwich on wheat thomas muffin
1030 am usually a bannana or some type of fruit
100 pm either a chicken or turkey sandwich on wheat hoggie with spinach broccoli tomotoes mushrooms and mustard.
500 pm on Tuesday Wednesday Thursday boxing lessons usually 2hrs.
730 pm spinach salad with chicken breast mushrooms broccoli cucumbers onions and walnuts with vinegrette dressing.


I try to intake between 1400 and 1800 calories. I did the calculation and I think it said I have to intake 2500 calories so I know I'm way below what I am supposed to intake but I feel like this is the best way for me cut the weight. I wana lose between 3 to 5 lbs awk if possible. Any suggestions or tweaks please let me know. And if anyone has any ideas on post workout soreness please help with that because its hard to string together consecutive cardio without being so sore. Thanks for any help.
 
Your diet is really clean man, I'm impressed. Don't starve yourself though. You can't expect all the weight to come off immediately, and a lot of times people go so hard they burn themselves out and just give up. Take some days off too in there. You need a rest day every few days. The one change I would make to your diet is to eat another small meal about an hour before your boxing b/c you go without anything for 6 1/2 hours.

The soreness should go away as you build strength. Those first few weeks are tough though. You have a pretty serious routine for a newbie too, so being sore comes with the territory. If it doesn't get better or start to decrease, then there may be something wrong there, but in all liklihood, it's "good" soreness.
 
Thanks and for the hunger, I don't have any cravings or any I'm hungry momnets due to the alpha\oep stack kills all cravings. And the boxing I like doing on a empty stomache because I look it at like doing cardio on an empty stomach.
 
you need to eat more, and have it spread throughout the day.. eat every 2-3 hours.. 1400 cals is way too low. losing 4-5 lbs a week consistently is crazy talk (may see this first few weeks), and unhealthy. complex carbs, good fats, and protein... add those in their, limit the good fats but still make sure you get them.. do 5 - 6 meals a day..
 
Be careful cutting too fast, be careful using supplements and pills and stuff. Its easy to lose muscle mass if you are on a really low cal diet and are taking pills like OEP which kill your appetite.

Your diet looks good it terms of lean protein, complex carbs, veg etc but 1400 cals is not enough. 1800 might be, I dont know your metabolism etc.

From 29%bf you will lose a good amount of fat by just eating clean and working out - I think OEP is unnecessary until you get down to about 15% and want to get cut up.

Work hard, eat clean, take multivits and creatine if you want, but I wouldn't use "Fat burners" at this stage.

This is what I have always thought - If I am wrong someone will tell me I'm sure :)
 
Also, on your muscle soreness thing. Sounds like not enough food to me........

When I am cutting I can always tell if I have dropped my cals too low because I am sore for too many days after.
 
zodiiac523 said:
you need to eat more, and have it spread throughout the day.. eat every 2-3 hours.. 1400 cals is way too low. losing 4-5 lbs a week consistently is crazy talk (may see this first few weeks), and unhealthy. complex carbs, good fats, and protein... add those in their, limit the good fats but still make sure you get them.. do 5 - 6 meals a day..
Click to expand...

What do you think I should add in?
 
CrazyBassGuy said:
Be careful cutting too fast, be careful using supplements and pills and stuff. Its easy to lose muscle mass if you are on a really low cal diet and are taking pills like OEP which kill your appetite.

Your diet looks good it terms of lean protein, complex carbs, veg etc but 1400 cals is not enough. 1800 might be, I dont know your metabolism etc.

From 29%bf you will lose a good amount of fat by just eating clean and working out - I think OEP is unnecessary until you get down to about 15% and want to get cut up.

Work hard, eat clean, take multivits and creatine if you want, but I wouldn't use "Fat burners" at this stage.

This is what I have always thought - If I am wrong someone will tell me I'm sure :)
Click to expand...

The reason I use oep is to supress my appetite. I don't smoke and I don't drink so I tend to boredom eat and oep has stopped that. And it gives me grea energy. I know I might be using it as a crutch but it seems to be helping. I would like to up my calories but don't know what else to add in.
 
And I know my weight loss goals is high but I like set my standards high. Ill be happy with a lb a wk but if I can get more ill be even more happy. I was looking at the protein bars in the receipe section and that would add an xtra 250 calories to my diet. So maybe that will get my number up. And my spacing between meals I thought was suffeceint enough. Maybe I can add the protein bar between lunch and boxing like round 4. That will give me 5 meals.
 
I follow roughly this when I cut - Just vary the quantities to give you the right cals (i use fitday.com for the meal planning)

8am B-fast - Oats, milk, banana, (5-10g BCAAs)
11am Snack 1 - Cottage Cheese, fruit
2pm Lunch - Tuna/Chicken salad sandwich on wholemeal bread
5:30pm Pre-Workout - 1 scoop protein shake + (5-10g BCAAs)
6pm - Workout
7pm Immediately Post Workout - 1 scoop protein shake, fruit juice + creatine
8-9pm Dinner - Chicken, brown rice, veg

If you play with the quanities you can make it fit you calorie needs.

This works for me......
 
CrazyBassGuy said:
I mix it up, so some red meat, some fish etc, but im not gonna post all 7 days of my diet, you can work the rest out im sure :)
Click to expand...

Cool, appreciate you. I was thinking of adding in axcell. So that will take care of my bcaas and protein shake sounds interesting to add in. Thanks
 
luke brownlee said:
And I know my weight loss goals is high but I like set my standards high. Ill be happy with a lb a wk but if I can get more ill be even more happy. I was looking at the protein bars in the receipe section and that would add an xtra 250 calories to my diet. So maybe that will get my number up. And my spacing between meals I thought was suffeceint enough. Maybe I can add the protein bar between lunch and boxing like round 4. That will give me 5 meals.
Click to expand...

it has nothing to do with setting goals and reaching them, its just overall unhealthy to lose weight like that consistently, and you will be losing a **** ton of muscle in the process..

breakfast
1/2 cup oats
2 whole eggs
4 egg whites

snack
8 oz chicken/tuna
1 cup brown rice

Lunch
8 oz red meat/chicken/turkey/fish
4 oz sweet potato

Pre - Workout
1.5 scoops whey
10 G BCAA
(maybe add about 5 G glutamine as well)

Post Workout
2 Scoops whey
1/2 cup oats (your muscles need carbs after a workout however if you just do cardio or what not i wouldnt add the oats)

Diner
8 oz red meat/turkey/fish
1 cup broccoli

this is just an example of what a meal plan should kind of look like, do research find foods you like that are clean and make a diet out of them, if you dont see changes in bf take some carbs out and readjust... find what works for you... remember to always have protein every meal, and make all your carb choices complex.. and the fats you get should come from your meat,nuts, or your healthy oils...
 
zodiiac523 said:
it has nothing to do with setting goals and reaching them, its just overall unhealthy to lose weight like that consistently, and you will be losing a **** ton of muscle in the process..

breakfast
1/2 cup oats
2 whole eggs
4 egg whites

snack
8 oz chicken/tuna
1 cup brown rice

Lunch
8 oz red meat/chicken/turkey/fish
4 oz sweet potato

Pre - Workout
1.5 scoops whey
10 G BCAA
(maybe add about 5 G glutamine as well)

Post Workout
2 Scoops whey
1/2 cup oats (your muscles need carbs after a workout however if you just do cardio or what not i wouldnt add the oats)

Diner
8 oz red meat/turkey/fish
1 cup broccoli

this is just an example of what a meal plan should kind of look like, do research find foods you like that are clean and make a diet out of them, if you dont see changes in bf take some carbs out and readjust... find what works for you... remember to always have protein every meal, and make all your carb choices complex.. and the fats you get should come from your meat,nuts, or your healthy oils...
Click to expand...

Ok thanks for the tips. I'm going to change up my diet. It will probally look like this

530 To 700 cardio after cardio I will take 1.5 scoop of whey with thr bcaa
800 egg whites and steel cut oats
1100 tuna and brown rice or chicken and brown rice
100 chicken breast or sum type of lean meat and sweet potatoe or maybe some vegetables or a salad
400 prework out whey drink
500 to 700 boxing Tuesday Wednesday Thursday
Post work out whey drink
730ish lean meat with some vegetables.

Cool. I will make these changes. Thank you for the help. Guess I got to start liking the taste of whey, ha. I'm want to do this the right way and the healthy way.
 
luke brownlee said:
Ok thanks for the tips. I'm going to change up my diet. It will probally look like this

530 To 700 cardio after cardio I will take 1.5 scoop of whey with thr bcaa
800 egg whites and steel cut oats
1100 tuna and brown rice or chicken and brown rice
100 chicken breast or sum type of lean meat and sweet potatoe or maybe some vegetables or a salad
400 prework out whey drink
500 to 700 boxing Tuesday Wednesday Thursday
Post work out whey drink
730ish lean meat with some vegetables.

Cool. I will make these changes. Thank you for the help. Guess I got to start liking the taste of whey, ha. I'm want to do this the right way and the healthy way.
Click to expand...

that looks alot better, i would maybe add some plain bcaa before morning cardio.. will help maintain muscle and not interfere with the fasted cardio
 
luke brownlee said:
Guess I got to start liking the taste of whey, ha. I'm want to do this the right way and the healthy way.
Click to expand...

What whey are you using now? There are a few out there that taste awesome. ON Gold Standard and Myofusion are probably the best overall in both taste and performance.
 
luke brownlee said:
I hink I'm using thr gnc brand
Click to expand...

I've never tried it, but just an FYI - GNC is a ripoff! I'm not sure what their own brand stuff goes for, but if you compare brand name supps at GNC to prices online, it's like night and day, even after shipping costs. TF and Nutraplanet are both great sites to get supps from. I would bet that you'll probably pay around the same price for ON Gold Standard Whey online as you do for GNC brand in their store and it doesn't get much better then Gold Standard. Next time you need to re-up your stash, do the comparison.
 
gainsvillian said:
I've never tried it, but just an FYI - GNC is a ripoff! I'm not sure what their own brand stuff goes for, but if you compare brand name supps at GNC to prices online, it's like night and day, even after shipping costs. TF and Nutraplanet are both great sites to get supps from. I would bet that you'll probably pay around the same price for ON Gold Standard Whey online as you do for GNC brand in their store and it doesn't get much better then Gold Standard. Next time you need to re-up your stash, do the comparison.
Click to expand...

Cool thanks for the tip. I'm going to look into it now. Might as well order that with the axcell I'm going to get.
 
Thanx for the help people. Don't know if anyone is guna read this but with the diet help I lost 4lbs last wk.. thank you again for everything
 
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