mandypumpkin

I'm looking to cut my bf from 26.6% to 15% and drop 25 lbs. How's my diet look. By the way, I'm an endomorph...


M1: Cals: Fat: Carbs: Protein:
½ orange 43 0 11 1
½ cup ff cottage cheese 80 0 5 13
Fish oil 10 1 0 0Totals: 133 1 16 14

M2:
2 egg boiled egg whites 33 0 1 7
½ grapefruit 53 0 13 1Totals: 86 0 14 8

M3:
1 cup romaine w/ broccoli 14 0 2 2
½ cup chicken/turkey 106 2 0 20
Light dressing 38 3 2 0
1 med sweet pot 116 0 27 2
Totals: 274 5 31 24

M4:
1 cup unsweet apple sauce 105 0 28 0
2 tbsp natural pbutter 200 16 7 7
Totals: 305 16 35 7

M5:
1 cup romaine with broccoli 14 0 2 2
(or green beans)
½-1 cup chicken 212 4 0 40
White baked potato [u]220 0 51 5
Totals: 446 4 53 47


Daily Totals: Cals: 1274 Fat:26 Carbs:149 P: 100

*This would be a clean day of eating for me. Just looking at it, what do you guys think?

mandypumpkin

I have followed the following diet before., and it worked well but I was supplementing out the wazoo! I don't want to supplement as much as I was because I would rather eat whole foods. I do take multivit's and a fish oil a day now. I would consider drinking a protein shake because they are yummy! (and I probably need the extra protein.)

1 g protein and 1 g of carbs per lb of body weight and less than 20 g of fat per day, divided by 5-6 meals. (But I can't remember if I based this on LBM only, or my total body weight and adjusted as my weight dropped.)

If I use my body wieght, this would work out to 5 small meals containing:
M1: 30 g carbs, 30 g protein, 4 g fat
M2: same
M3: same
M4: same
M5: same
M6: protein only...(if eaten at all)

I currently weigh 155 lbs and have 26.6% bf. My goal is 130 lbs and 15% bf.
How does this sound?

Jodi

I like the 2nd diet WAY better except I think you should go to 30-40 grams of fat with that. Your cals are too low for your bodyweight and your only sacraficing your metabolism but going below 10 cals per lb of bodyweight.

Essence EFA

ncgirl21

I think that looks a lot better, make sure you make good quality choices for your food too, that's important as well as the amount. Your fat could be a little higher though, aim for the good kind though. You could put either in all six meals and up it to 6 grams a meal so you'd have 36 grams a day, or you could skip the fat in your post workout meal and that would give you 30 grams for the day, and your cals would be 1590-1644. That's a good calorie level for your current weight, you really don't want to go below 10x your bodyweight. What's your training schedule going to look like? Good luck reaching your goal too!!

mandypumpkin

Thanks for the input. Now I just need to come up with an easy way to pack all of this and get it to work! I'm going to think of a plan and post it tomorrow to see if it looks better. Thanks for the help!