chaznad

hey people, 1st i wanna say this forums awesome,
heres the deal Im coming off a cyclical ketogenic diet which i used to try n stay lean for a month, well im finding it harder and harder to get into ketosis( need to up the fat to 230 g but im pondering a change in eating),, plus i also hate the 12 pound weight change i have on weekends
So im counting on you guys to help me with a meal plan,,, im 200 pds ,( thats without any water retention coming from carbs), i had a 7 point body fat measurement taken today and im 9% ( usually calipers are off by 4%, but its a good way to keep track of progress), but i can always see my abs if that helps
My goal is too maybe lower body fat by about 2% and try and maintain that ,, so basically about 7% , no competition or anything ,, JUST LOVE MY ABS BULGING OUT
major deal is i DO NOT WANT TO SACRIFICE MUSCLE IN THE PROCESS
if someone can prob help it would be great also if u could add grams per serving of carbs and protein and fat ,, im thinking carbs still need to be slightly low but enough to provide fuel for w/o
only supplements i want to take are creatine , whey, and a multi-v,, thats it,, and thats really all i want to keep it at
THANX MUCH
CHAZ

Jodi

You should start by reading the sticky at the top of the forum called Guide to Dieting. From there figure out where you would like to go with your cut and post some meal ideas. Then we can critique and provide advice. Welcome to IM

Essence EFA

chaznad

thanx for the reply jodi,,, ive been sitting here breaking my meal plan down and heres what i came up with,, since im 200 pds,, im gonna go for the 2400 cal/day( 12cal/pd ) and ill adjust from there.
as far as ratios i will try:
protein: 50% total cals --- 250grams
carbs: 25% total cals --- 175 grams( seems kinda alot especially coming from a low carb diet, what do u think???
fat : 25% total cals --- 77grams (isnt this a tad too much while cutting ????

MEAL 1 : 1/2 cup quaker oats / 1 tbs sugar free smuckers
4 egg whites + 1 whole egg
1 scoop 100% whey
1tbs heavy whip cream
ABOUT 50g protein,35 carbs , 13g fat

MEAL 2 : 2 scoops 100% whey
1/2 cup quaker oats
2tbs heavy whip cream
ABOUT 50g protein, 30 carbs, 13g fat

MEAL 3 : 1 can tuna
1tbs canola oil
veggies ( usually lettuce/tomatoes/cucumbers/)
1 cup quacker oats / 1tbs sugar free smuckers
ABOUT 50g protein/ 70 carbs/ 19 g fat
can i substitute 1/2 cup oats for 2 slices of whole wheat bread ???

2-3 HOURS AFTER MEAL 3 WILL COME MY WORKOUT

MEAL 4: POST W/O SHAKE : 1 scoop 100% whey
either with smarties or oats ( still debating on wheather i should spike my insulin levels or not )
ABOUT 25g protein , 30 carbs , 4 g fat

MEAL 5: 50g protein coming from lean cuts of meat ( tuna,chicken turkey or red meat )
small salad ( just lettuce maybe some shrooms w/vinegar )
ABOUT 50g protein ,10 carbs,10-15 g fat

MEAL 6: USUALLY WOULD BE RIGHT BEFORE BED
1 scoop 100% whey
1 tbs natural peanut butter
1tbs heavy whipping cream
ABOUT 27 g protein, 3 carbs , 12g fat

thats about it ,2400 cals , tell me what ya think,, any ideas would be appreciated , supplements would come from multi v in morn,, whey, creatine in post w/o shake

naturalguy

Meal plan looks pretty good. I think your carbs should be higher on your workout days. When getting leaner I light to start out with slightly higher calories, this way when you hit a sticking point, you can make small calorie drops, if you start too low then you have no where to go.

I am a big believer in the post workout spike, you should try it.

www.animalpak.com

www.universalnutrition.com

Jodi

I think its great, especially coming off a CKD its perfect. You want to start introducing carbs back into your diet but slowly. Nice job.

Here are my comments though:
You need another serving or 2 of veggies.
Easy on the heavy cream and try adding in some EFA's like Fish Oil instead. Did you read my articles on EFA's? If not I highly suggest it. How bout some cottage cheese or casien whey before bed. EFA's are important and that is the biggest thing I see lacking in this plan.

Other than those suggestions I see you have a perfect meal plan here. Good job on the research, I'm impressed.

Essence EFA