My new competition diet...need help!

DeadBolt · 01-11-2005, 10:10 PM

OK working on revising my diet and lowering the cals just slightly. Not sure exactly what I'm going to do yet. So I am currently 170lbs @ 12% body fat. This would mean I have an additional 20lbs of fat in me. I'll be happy if I drop another 10 LOL. I am currently taking in roughly 2300 calories. I think its time to drop that some more. I figured 400 calories isn't to bad for now then in a little bit I guess I'll drop it more.

So lets say I take in 1900 calories.
380 cals a meal roughly.
950 prot = 240g's protein
380 carbs = 95g's carb
570 fats = 64g's fat

I have one little issue here though. I made up a meal plan but the calories don't match with the amounts of food that they should. Each meal has the right amount of overall calories but it doesn't have the proper macros. Here is what I came up with.

Meal 1:
2 scoops pro complex 55 prot
1 tbl flax 16 fats
---390 calories

***Training***

Meal 2:
2 scoops whey 40 prot
¾ cup oats 40 carbs
---400 cals

Meal 3:
8 oz meat 40 prot
2 slices WW bread/¼ cup dry brown rice/apple or pear/½ cup dry oats35-40 carbs
---350-380 cals

Meal 4:
8 oz meat 40 prot
1 tbl flax or olive oil/2 tbl nat pb 16g’s fats
---340 cals

Meal 5:
1 cup cottage cheese
2 tbl nat pb
---380 cals

*what I should have*..........*what I'm missing*
950 prot = 240g's protein......-35g's prot
380 carbs = 95g's carb.........-15g's carb
570 fats = 64g's fat.............-16g's fat

The calories just don't match up! LOL Any suggestions on what to do?? This is based on roughly 11 calories per lb of body weight. Should I leave it as is or what?

NOTE: I do not consume any carbs pre w/o for a reason so plz don't say add carbs there.

Vieope · 01-12-2005, 05:09 AM

Well you have 20 lbs of fat but you need to drop only half of it.
Yes the calories don´t match up in every meal but why would worry about it?
IMO, 30% of fat is too much for a cutting phase, why don´t you increase carbs to 30% and drop fat to 20%?

DeadBolt · 01-12-2005, 10:33 AM

Quote:

Originally Posted by Vieope

IMO, 30% of fat is too much for a cutting phase, why don´t you increase carbs to 30% and drop fat to 20%? [/i]

Just was keeping the same macro's b/c it was working really good LOL.

DeadBolt · 01-12-2005, 10:35 AM

Also according to fitday 8oz of chicken is 200 calories and 40g's protein.....according to calorieking 8oz's chicken is 375 calories and 70g's protein. Not sure where to really lean with this one...if someone could clear that up that would be awsome.

**Jodi** · 01-12-2005, 10:44 AM

According to nutritiondata which I've found to be the most accurate - 3.5G of cooked Chix breast is 30G of protein.

01-11-2005, 10:10 PM	#1
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,336	My new competition diet...need help! OK working on revising my diet and lowering the cals just slightly. Not sure exactly what I'm going to do yet. So I am currently 170lbs @ 12% body fat. This would mean I have an additional 20lbs of fat in me. I'll be happy if I drop another 10 LOL. I am currently taking in roughly 2300 calories. I think its time to drop that some more. I figured 400 calories isn't to bad for now then in a little bit I guess I'll drop it more. So lets say I take in 1900 calories. 380 cals a meal roughly. 950 prot = 240g's protein 380 carbs = 95g's carb 570 fats = 64g's fat I have one little issue here though. I made up a meal plan but the calories don't match with the amounts of food that they should. Each meal has the right amount of overall calories but it doesn't have the proper macros. Here is what I came up with. Meal 1: 2 scoops pro complex 55 prot 1 tbl flax 16 fats ---390 calories *Training* Meal 2: 2 scoops whey 40 prot ¾ cup oats 40 carbs ---400 cals Meal 3: 8 oz meat 40 prot 2 slices WW bread/¼ cup dry brown rice/apple or pear/½ cup dry oats35-40 carbs ---350-380 cals Meal 4: 8 oz meat 40 prot 1 tbl flax or olive oil/2 tbl nat pb 16g’s fats ---340 cals Meal 5: 1 cup cottage cheese 2 tbl nat pb ---380 cals what I should have..........what I'm missing 950 prot = 240g's protein......-35g's prot 380 carbs = 95g's carb.........-15g's carb 570 fats = 64g's fat.............-16g's fat The calories just don't match up! LOL Any suggestions on what to do?? This is based on roughly 11 calories per lb of body weight. Should I leave it as is or what? NOTE: I do not consume any carbs pre w/o for a reason so plz don't say add carbs there.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Â´Â¯`Â·.Â¸Â¸.Â·Â´Â¯`Â·.Â¸Â¸.Â·Â´Â¯`Â·.Â¸ ><((((((Âº>

01-12-2005, 05:09 AM	#2
Vieope Monochromatic Bunny Join Date: Oct 2003 Location: drinking coffee.. Posts: 14,826 Photos: 10	Well you have 20 lbs of fat but you need to drop only half of it. Yes the calories don´t match up in every meal but why would worry about it? IMO, 30% of fat is too much for a cutting phase, why don´t you increase carbs to 30% and drop fat to 20%?
	FURtherness

01-12-2005, 10:35 AM	#4
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: Ocean County NJ Posts: 7,336	Also according to fitday 8oz of chicken is 200 calories and 40g's protein.....according to calorieking 8oz's chicken is 375 calories and 70g's protein. Not sure where to really lean with this one...if someone could clear that up that would be awsome.
	"Only in dictionaries does SUCCESS come before WORK." -Alfred K. Henderson Â´Â¯`Â·.Â¸Â¸.Â·Â´Â¯`Â·.Â¸Â¸.Â·Â´Â¯`Â·.Â¸ ><((((((Âº>

01-12-2005, 10:44 AM	#5
Jodi Super Moderator Super Moderator Join Date: Apr 2002 Posts: 22,265 Photos: 1	According to nutritiondata which I've found to be the most accurate - 3.5G of cooked Chix breast is 30G of protein.
	Essence EFA

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