basically, i used to be over 240 lbs 3 years ago… i was stupid and crash dieted on and off up until this past summer… my goal is to simply lose all the fat and retain whatever muscle i have left… then i plan to do a clean bulk afterwards.
Current weight: 156 lbs
height : 5’8’
age: 21
i’m vegetarian btw.
but here’s my current diet.
breakfast: (11 am)
2 egg whites - 60
steel cut oats- 300
preworkout (1pm)
1/2 cup of low fat milk- 40
ON 100% Whey protein - 120
postworkout (2:30 pm)
1/2 cup of low fat milk- 40
ON 100% Whey protein - 120
lunch (3pm)
whole wheat pita- 80
veggie burger- 170
spicy mustard- 0
lettuce- 0
1/2 cup brown rice- 150
You need way more protein. I’m vegetarian too, and I reccomend many many more eggs. You might want to go for organic with the large number of eggs (at least anti-biotic and hormone free eggs).
Don’t just eat the whites, eat the whole egg. Eat more nuts (peanuts have the highest protein). I would make vegeburger patties out of fallafal mix, because it has so much more protein (most vegetarian designed things like vege burgers suck taste and health wise)
If you’re trying to cut then get rid of the pretty useless carbs likes brown rice. Replace with fibrous vegetables.
You need more fat in this diet. Try a good oil supplement (flaxseed for you seeing you don’t eat fish), having olive oil on salad, and when you cook don’t be afraid to cook in oil (macadamia and coconut are great choices). Avacados are a great source of good oils.
Eat a piece of fruit with your breakfast. Don’t juice it, eat the whole thing. Banana is a good option.
Get a hormonal blood check (your fat depositing looks really odd to me).
Keep very good upper back posture posture (work back the same amount you work chest, and remember to stretch the chest). Poor posture will make your stomach look much much worse.
You need whole eggs, and probably going to need to rely a hell of a lot more on protein shakes due to your vegetarianism. You also seem a little obsessed with listed the Calories, but not the protein… you’ll never gain any muscle that way because you’re probably still hung up on eating a deficit of overall cals per day.
If you were over 240lbs, then you were obvioulsy eating too much. The difficult part now, is eating more than you need, but of the right foods. If each egg white has 15 cals, and 3g of ptotein… imagine how many you need to eat if you’re trying to get 200g prot a day while getting 2000 cal.
Don’t bother trying to keep any muscles. You don’t have any visible. Just worry about your gut. What is your lifting routine like?
I agree with another poster here, you need to focus on taking in enough protein. All that soy (veggie-meat shit) can’t be good for your testosterone levels. No wonder you are so light yet look so fat in the guts. Up your whole egg and nut intake. Cheese too.
I think it would better for you to actually adjust your calories and food upward so that you can gain muscle and not worry about losing fat. You can gain muscle while keeping the same fat, so you’ll look better and more proportional. You’ll just look like a poor African orphan if you continue to cut.
I hope you know that more muscles burn more fat, even when you’re at rest, so it’s possible to burn off that gut slowly while you increase your muscular mass.
Being vegetarian does not make muscle gain easy but it is possible, you need to be careful and diligent about what you eat.
I love meat so I’m no expert on vegetarian bodybuilding, but you might want to do some research here and in vegetarian bodybuilding websites to see what veggies with muscles actually eat. I’m willing to bet that they don’t eat like you do now.
[quote]Liquid447 wrote:
it prevents other chickens from being born, and subsequently being harmed.[/quote]
Harmed? As mentioned above: “You can buy free range eggs?” From chickens which have been brought up in good environments opposite those who live in a cage.
There is no rational arguements for being a vegetarian unless you simply disgust the taste of meat. Which is just as weird as saying you don’t like fruit as a whole. So many different types of meat that there must be some of it you like. Sorry if I offend someone, but for some reason this vegetarian stuff annoys me. Eating meat has been a natural thing since the very first humans walked the earth and there’s now so many options of choosing meat from caddle etc which have been brought up the “right” way.
Anyways, I hope you succeed with your goals and get the last trimming fixed.
ok maybe i should have said i was a lacto-ovo vegetarian.
anyways, i’m not a vegetarian because I have anything against killing animals. I simply just grew up around vegetarianism… and enjoy the lifestyle.
Anyways, how much more should I up my food intake by? Should I eat maybe 2100 a day? I can definately add more fat into my diet (some olive oil in cooking). I can add in more fruits and veggies as well throughout the day.
my workout plan is simple. I’m just lifting as heavy as I can using the weigh machines at the gym.
Mondays: Chest + Triceps, 15 min HIIT
Tuesdays: Abs, 20 min HIIT
Wednesdays: Biceps + Back , 20 minutes HIIT
Thursdays: Legs + 15 min HIIT
Fridays: Shoulders + 20 min HIIT
[quote]JBR wrote:
If it isn’t about treatment of the animals, then what is it?[/quote]
Are you going to shut the fuck up and stop turning this thread into your very own personal whiny rant? If you have so much against vegetarians take it somewhere else. Fuck, make a thread about it and scream all you want. Just stop hijacking people’s threads with your pissy attitude.
Come on guys, the V-Diet is largely vegetarian too, and nobody pisses and whines about that. Let it go.
Okay, you can definitely tell by the way your body fat sits that you’re high estrogen. Luckily, most of the good ways to reduce estrogen don’t require you to slay animals. Up the broccoli a whole lot, a pound a day or more. Ditch the milk entirely and buy some Grow, Metabolic Drive low-carb and Surge ASAP. Eat tons of Omega-3 eggs. Extra virgin olive oil is your new friend. Ground flax seeds: add them to anything and everything. Get the oats out of your diet for now. But most importantly: stay the hell away from soy, it is the physique KILLER!!!
[quote]Sabastian525 wrote:
Come on guys, the V-Diet is largely vegetarian too, and nobody pisses and whines about that. Let it go.
Okay, you can definitely tell by the way your body fat sits that you’re high estrogen. Luckily, most of the good ways to reduce estrogen don’t require you to slay animals. Up the broccoli a whole lot, a pound a day or more. Ditch the milk entirely and buy some Grow, Metabolic Drive low-carb and Surge ASAP. Eat tons of Omega-3 eggs. Extra virgin olive oil is your new friend. Ground flax seeds: add them to anything and everything. Get the oats out of your diet for now. But most importantly: stay the hell away from soy, it is the physique KILLER!!!
thanks a lot man. :D… i’ll pick up these items next time i head to the store.
i will still need to keep some of the soy in my diet (protein shake, veggie burger, cottage cheese)… it’s my main source of protein. and it’s a lot less soy then i used to have!
also, once i get to 10% bf… won’t I already lose the love handles regardless of my estrogen levels?
