ok, now ya lost me…explain what u mean please
ok i just read the article on the get shredded diet…nice concept for one. Two, i just added everything up and it comes to a total of like 1400 calories a day…i know that aint nearly enough, according to te article since i weigh 208 lbs, i should be taking in 2080 calories a day…im missing some here according to the plan i want to put into affect…ne suggestions?
[quote]warmachine30 wrote:
ok help me out…sorry for the ignorance…what do u mean breakdown and maintenance needs, are you saying the amount i need to maintain my weight. Im trying to loose weight, not maintain.[/quote]
By breakdown, I mean the calories, protein, carbohydrate, and fat content.
I should have probably said maintenance calories instead of maintenance needs. This is the number of calories you need to consume to maintain your present weight.
You should have these numbers so that you can design a program to insure that you achieve a daily caloric deficit to lose fat.
I recommend that you start your own thread on this for people to offer assistance so as to not hijack this one.
i dont think there is 200g protein in there. i believe that a scoop of ON has 24g protein and you only take half a scoop after training 12g… not very much dude, especially in your most catabolic state.
Bang it up to a scoop and half or 2 scoops. 2 scoops 240kcal
Carbs in the morning and after training.
warmachine- when you say 1 chicken breast is that a 1oz chicken breast or a 20oz chicken breast? No offense but I really think people on here need to be more specific if they are asking for help. If you are not already weighing up your foods thats flaw number 1. I thought my diet was pretty tight till I started weighing everything on a digital scale, boy was i wrong!
ok fair enough…here we go, ill get really specific for the best advice.
BW: 208(ish)
maintenance calories: 2080 cal
intended meals: 5-6 per day
upon wake-up: 2 cap AX HYPERDROL X2
meal 1:
3/4 cup egg whites (comes to 4 total)
2 slices ezekiel bread
1 pack GNC multi-mens sports pack
8oz of water w/ 1 serving of fiber added to it
meal 2:
1 8 oz chicken breast
1/2 cup brown rice
1/2 cup broccoli
1 glass water w/ crystal light added, and 1 serving of fiber
meal 3:
2 scoops GNC Wheybolic Extreme (adds up to 40 grams protein and about 186 calories)
1 serving of fiber added to it
meal 4: (2 hours prior, on lifting days)
1 8 oz chicken breast
1/2 cup broccoli
1/2 cup brown rice
1 glass of water w/ crystal light added
meal 5:
2 scoops GNC Wheybolic Extreme w/ 1 serving of fiber added
meal 6:
1 10 oz lean steak
1 cup broccoli
im starting my cardio about midmorning about 5 hours prior to lifting for the day. My regiment is 5x5 program for strength 3x a week for now.
Ok, uhhh…thats about as specific as I can get for now. Ne other questions, comments, advice?
ok just didthe math, im missing 800 calories somewhere…what am i doing wrong
You count every gram of protein and fat as 4cal a gram and fat at 9cal a gram?
no, i just loked at the backs of the labels of th fod and added it all up…did i go wrong there
no not at all but you said you are missing 800cal…or did you miscalculate the first time? You should do a macronutrient breakdown like my diet is 2940cal, 59g fat, 145g carbs and 381g protein. Its easier to see that way on any discrepencies. Your diet looks as though you might have too many carbs unless your extremely active!
ok did the breakdown…i may be wrong about the exact numbers for the steak (57 protein, 36 fat, 0 carbs)…but adding all that. It adds up to 218g protein, 56g fat, 86 g carbs…but like i said im not all exact with the steak breakdown
Looks pretty good. the only thing I would change is to take in at least another 50g of protein. especially with a 5x5 program. i shoot for 2g per lb of bodyweight but if you can get close to 1.5 that should suffice.
Does that wheybolic shake have carbs in it?
Besides all that your looking really good!
ok man,i truly appreciate the help you have given so far, honestly if i can pick your brain some more lets fine tune this…im taking your recomendation and going to add the 50 more grams of protein…heres how im thinking, add another 40 grams between meals 1 and 2…that’ll bring my meals per day to 7…and just simply add another scoop at the post workout shake…thatll bring it to 60 grams for protein for post recovery and bring my grand and itll bring my grand total calories up about 300 or so, which is where im lacking…keep the carbs the same. So now fiber, should i be adding some to every meal to keep my body burning fat?
the 40 grams between meals 1 and 2 will come from a shake
Check the stuff your already eating for fiber. Most vegetables have a good source of fiber. I don’t take any form of extra fiber and my digestion is just great. If you do decide to take in some extra fiber make sure you drink a lot of water(which you should be doing anyways). How much water you drink a day? You take multivitamin, fish oils, any other supplements?
yeah…i try to chug down atleast a gallon a day, take mega men sport by gnc. I use Hyperdrol X2, Lean FX, and Trisobagen from Anabolic Extreme…thats it for now, Now you say I should add in healthy oils…ok, I cant digest the oils themselves, but I will get them in cap form…should I have them with meals, or in between. I did read in a few articles by MR. Thibaudeau that having carbs with fat would make you fat…thats not my aim
I take fish oils in the morning and again at night. Large amounts of fat and carbs will make you fat but fish oils only have a few grams of fat, as they are fatty acids. I would also strive to take in as much water as possible. I taken in roughly 2 1/2 gallons a day and sometimes 3.
sounds good, im gonna start my sample diet 2morrow…these past 4 days ive been “starting” but been shooting from the hip, now that a plan is there im going to get on it. Thanx for the help man. U mind if i add ya as a friend so i can keep in touch with ne questions
Sounds good and good luck I hope it works for you! Keep me posted.
If you aren’t losing weight my might be eating more than you think.