Originally posted by Prince
I think you need to enlist the help of DP and w8lifter on your diet.
But it's w8's turn.......
Bladezz, hopefully you've read:
http://ironmagazine.com/modules.php?name=News&file=article&sid=18
http://ironmagazine.com/modules.php?name=News&file=article&sid=39
and
http://www.ironmagazineforums.com/showthread.php?threadid=5121
Now it would be easier to "give you' a Nutrtional Program, but I will critique your's also......
I noticed you went to w8's site and and figured your caloric requirement.......here is a simpler approach
BW X 12-15 The less BF...the higher we go...
According to your posts, your BW is all over the map. You posted 140...then said you gained 4 pounds...but you used 70 kilos in the formula which is 154 pounds...so for simplicity I'm using 140 X12 ...or 1680 Cals....raise current levels gradually, over many many days, even weeks
We would then use 50% Protein, 15 % Carbs (only slow burners, from your reading) and 35 % Fats
or 840 cals of P or 210 grams (1.5 grams/pound)
.....252 cals of C or 63 grams
.....588 cals of F or 65 grams
We then break that into 6 meals to speed your metabolism
roughly:
35 P 25 C 11 F
35 P 05 C 10 F
35 P 20 C 10 F
35 P 10 C 10 F
35 P 05 C 10 F
35 P 00 C 15 F
See Jodi, Britney, or w8's journal for meal planning
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I know this is your 'high' carb day
Day #14: Goal - Reduce Bodyfat/1 Month CUT.
Totals are listed at bottom.
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Breakfast: 10:00a
6 Egg Whites
(0 carbs, 21 protein, 102 Calories)
1 tblsp chi-chi salsa,
(1 carb, 0 protein, 4 calories)
8 oz. cofee w/ fat free creamer
(2 carbs, 0 protein, 40 calories)
***0 - Omega 3's NONE RAN OUT!@), 1-Calcium, 2-Vitamin C chewable
(1000mg).
=3 Carbs, 21gr Protein./Calories: 146
Add 1/2 cup slow cooking oatmeal, measured before cooking and one whole egg 33 P 25 C 10 F, ditch that creamer..use real cream, 1 T = 5 F
Snack: 11:30a
½ cup Cottage Cheese,
(4 carbs, 14 protein , 120 cal)
=4 Carbs, 14 gr. Protein./Calories: 120
DO NOT eat 1.5 hours later, first meal should have been much sooner...space 2.5 to 3.5 hours, this is not a meal.....35 P 5 C 10 F
Water 24 oz.
Lunch: 1:00p 1-Multivitamin, 1-B-Complex
6oz. chicken breast
(0 carbs, 43 protein, 200 calories)
1/2 cup white potato
(13 carbs, 1 protein, calories 66)
=13 Carbs, 44 Protein./Calories: 266
I think you have your carb count wrong on the white potato, which is a NO NO, you would want 4 OZ of Sweet potato, veggies, butter or oil based dressing. TIMING IS OFF again, I suspect hypoglycemia
WORKOUT: 2:00p-3:00p
Circuit/15 Machines/ No Cardio
3- BCAA's
(No Post workout protein shake - RAN OUT!!
Propel 24 oz.
NO Propel
5:00pm
DINNER:
6oz. chicken breast
(0 carbs, 48 protein, 322 calories)
1 tblsp. low-fat Mozerralla Cheese (shredded)
(7 protein, 1 carb, 50 cal)
1 cup mixed american veggies
(1 carbs, 1 protein, 10 calories)
½ cup wild rice
(17 carbs, 3 protein, 83 calories)
=25 Carbs, 53 gram Protein, Calories 465
to long to go w/o food, best meal I've seen....that looks like a cooked protein measurement...decrease portions all around
Water 24 oz.
7:00pm
SNACK:
2 meat filled pierogi
(21 carbs, 8 protein, 240 calories)
=21 Carbs, 8 gram Protein, Calories 240
Bad, not a meal, and bad timing, we don't eat pasta, and your calories don't add up w/o a fat count 4 X 29 = 126 from 240, suggests 114 calories of fat.......12 plus grams of fat, which is OK)
8:30pm
SNACK:
2 oatmeal cookies
(21 carbs, 2 protein, 140 calories)
1 tblsp. Peanut Butter
(3 carbs, 3 protein, 100 calories)
=24 Carbs, 5 gram Protein, Calories 240
Worse timing, worst non-meal...NO cookies 
....it's not about calories as much as it is about macronutrients,,,you want Protein fat and fiber at every meal. YOU NEED VEGGIES and some friuts, we only allow apple, grapefruit and berries. read!
DP
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Today's Totals:
=90 Carbs., 145 Protein - Calories: 1477
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Today is high carb day (#5) -cycle.
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Bladezz
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