kenwood

ok my goal is to drop my bodyfat to 10-13%. i dunno what its at right now but i do have a bf caliper on the way, i ordered it from bb.com.my weight right now is 180-185lbs. my goal is to get a lean as i can. heres what i had today and prolly will the everyday.:

Meal 1: 2cups of frosted mini wheats, 2 cups of 2%milk- cals-591, Fats-39g, Carbs-181g Protein-18g

meal 2: 10 grapes, 1 can of tune 1 cup of 2% milk cals-203, Fats-5g, Carbs-16g Protein-22g

(post workout shake) meal 3: shake: 2cups of milk, 2scoops whey, 1 banana, yogurt, (1tbl spoon)honey, (1cup)oat, and (2tbl spoons) PB- cals-128, Fats-37g, Carbs-144g Protein-101g

meal 4: 1 cup of 2%milk, tuna, and a banana - cals-295, Fats-6g, Carbs-40g Protein-24g

meal 5: 2 cup of 2% milk, 1scoop of whey- cals-251, Fats-7g, Carbs-14g Protein-41g

meal 6: cottage cheese cals-245, Fats-3g, Carbs-9g Protein-42g

TOTALS: Cals- 2943, Fats- 69g, Carbs- 352, Protein- 250g.

how is it? remeber my goal is to frop my bf to 10-13% . i just started HIIT cardio today too.

kenwood

btw, in the tuna i put 1tbl spoon of mayo in it. so alltogether i have 2tbl spoons of mayo in 1day lol.

Bakerboy

No vegetables!!! Way too much dairy. You need some healthy fats. Also berries are are important. It could be a lot better... Eat more fresh foods canned food is not the way to go.

TJ Cline

kenwood

ok so how about i only have 5cups ofmilk instead of 8 lol. and throw in some strawberries, some carrots, turkey, a potatoe. hows that any better?

pengers84

-Vegies 5 servings per day-ie, celery, brocoli, tomatoes, rocket, beans, etc etc

-I used to have a lot of dairy but it upset my guts, so I now limit to 3 servings a day, I would recomend that to.

-swap the grapes for berries

-swap the bannana at meal 4 for mixed berries

-add some almonds and barley bran with the cottage cheese

blueboy75

way too much dairy

Tom_B

Firstly the add-up of your macros are wrong. How are you getting 39G of fats in this meal? How is it 181G of carbs?? 18G of protein is the only thing that's close to being right .. (the mini wheats are going ot have protein in them, and although the protein isn't complete doesn't mean your body doesn't use it. Espically when it is combined with a complete source of protein that the milk provides you.)

Secondly the food choices are shit. Frosted mini wheats are horrible, way too processed. Switch to something such as oatmeal or oatbran.
Drop the milk and add in a cup of Fat free no sugar added yogurt with live active bacteria cultures under the ingredients.
Add a protein to this meal (such as egg whites) and increase total amount of protein to around 30 - 40G worth. (use this amount for all your meals)
Put some healthy fats in here (egg yolks, olive oil, fish oils etc.)
Piece of fruit as well.
I'd add some veggies here as well.
Once again your add ups are wrong. 1 can of tuna alone is 28-30G of protein. + the milk add on another 9G of protein. That there is closer to 35-40G of protein.
Get rid of the grapes and add some healthy starch carbs. Sweet potato, oat meal, oat bran, sprouted/rye/pumperknickel bread, brown rice, etc.
Drop the milk (you can replace it with another cup of yogurt if you wish)
If you workout under an hour after this meal include no fats in this meal.
Once again aim for 35-40G of protein here.
Wow. This is soooo wrong ... Way too many carbs. Way to much protein. Why the fat?? What are you trying to accomplish? You want little to no fat PWO. You slow down digestion / absorbtion of the food thus slowing down recovery.
Okay once again macros are all fucked up. How is all of this food only 128 calories?? Think about it ..
Make your PWO shake with
1 cup of SKIM milk (you want as little fats as possible here)
1 - 1.5 scoops of whey powder
+/- Some rolled oats or Rice cakes or Dextrose/maltodextrine (depending on your personal choice about insulin spike)
+/- some fruit (berries or banana or grapes etc.)
... macros/cals are wrong
Okay You want some carbs here (starch), some veggies, your protein and a bit of fat.
Drop the milk (If you didn't add in that other cup of yogurt, put it in here)
Tuna is fine
Banana .. is alright .. (I'd personally go for a berry or apple if your having fruit here)
Add in a starch carb or lentil (chik peas, sweet potato, brown rice, oat bran etc.)
Put in some healthy fats
Add veggies.


Drop the milk and whey ... oh thats all you have in this meal
Create a completely different meal icnluding a real source of protein (tuna, chicken, beef, etc.), some veggies, and some healthy fats. I personally wouldn't include any carbs here.
Too much cottage cheese. I'd go for 1 cups worth (30G of protein), along with 1TBSP of Peanut butter, and if yoiu want some pysllium seed husks (added fibre to help slow digestion even farther)

PS Drop the mayo that your having in the tuna. The exception is that if it's the Fat free type (still not good for you but the few added cals are going to have minimum impact.), or you can do what I do. Look around for Mrs. dash seasonings (Salt and MSG free types) and sprinkle those on the tuna. Really good.
Except it's not
Go to fitday.com or nutritiondata.com and recalculate your food.
As you get leaner some things may need to be changed once again.

kenwood

ok how's this?

Meal 1: fat/sugar free yogurt, 5-6eggwhites, 1-2yolks, banana, carrots.

Meal 2: 1 can of tuna and a potatoe.

Meal 3: (PWS) 1cup of skim milk, 1.5scoops of whey, 1/2cup of oats, banana.

Meal 4: tuna, apple, potatoe, 1tbsp spoon of PB, some carrots.

Meal 5: turkey, carrots, 1tbsp of PB.

meal 6: 1cup of cottage chesse, and 1tbsp of PB.

kenwood

thats only 2384cals fats-51 carbs-301 protein-194

kenwood

would it be alright to throw in another scoop of whey?

kenwood

bump.

Tom_B

Okay firstly to start out I'm sorry! I thought you were around 150- 160 for some reason, I re-read and see that your 180-185, so instead of going for 30-40G of protein in each meal, try aiming for 40-50G .. once again sorry, my bad.
Also what is your current maintenance calories?
If i were you these are the macros I would go for -
55 - 80G of fat
250-275G of protein
And then fill in the remaining calories with Carbs having the majority of them in meal 2 and meal 3 (PWO) then to a lesser extent Meal 1 and Meal 4. No carbs for Meal 5 and 6.

Ok. Try this -
6 egg whites
2-3 yolks
1-2 tsp of olive oil
1 cup of FF/SF yogurt
Some rolled oats/oat bran (or another starchy carb source)
a piece of fruit (the banana is fine .. )
Ditch the carrots if you can. You want GREEN FIBROUS veggies. Can you maybe make some sort of omlette with the egg whites?
2-3 fish oil pills

You need a bit more protein here. Maybe another 1/2 a can of tuna? Or if you want maybe 3/4 - 1 scoop of whey powder.
Switch the Potato up to a SWEET potato.
Looks good. Although I would go for a bit more carbs .. say 3/4 a cup of oats and 100G of banana?
And yes you most certianly can icnrease that to 2 scoops of whey (It would probbaly be better if you did.)
Try This -
1 can of tuna
1 cup of FF/SF yogurt
Lettuce
1/2 an apple
Think you can switch the potato to sweet potato again? (perferably oat bran or a lentil would be best ..)
1 - 1.5 TBSP of PB
2 tsp of olive oil
(Idea for ya .. Make a salad. Get your FF/SF yogurt, mix it with you choice of crystal light powder and the olive oil. Drizzle that over the lettuce as a dressing. It's really good. If you want you can also mix the tuna an the apple in with it. Really good .... Then you could mix the PB and the oatbran together .. or if you want put some more crystal light in your oatbran.)
Make sure your getting the 40-50G worth of protein from the turkey.
Can you switch the carrots to say broccoli?? You could do tukey with broccoli (or chicken with broccoli) drizzle 2-3 tsp of olive oil over it (if you wan ttop it off with a bit of salt) and then eat the PB on the side. Also add in 2-3 fish oil caps
If you want you can do 1.5 cups of cottage cheese with around 2TBSP of peanut butter and 2-3 fish oil caps.
Way to low. I'm guessing you might need to start closer to 3000 calories worth ..
And liek I said earlier, aim for 55 - 80G of fat, 250-275G of protein and then fill in the rest of your calories with carbs.
Once again I'm sorry, I shoudl of read your intial post more clearly and saw your weight as 180-185lbs.
Hope this helps.

kenwood

kk hows this?

Meal 1: 6eggwhites, 2 yolks, 1tbl spoon of olive oil,1cup of FF/SF yogurt, broccoli, banana, oats, 2 fish oil caps.

Meal 2: 1cans of tuna, 1cup of skim milk w/ 1scoop of whey, sweet potatoe.

Meal 3: 1cup of oats, banana, 1cup skim milk, 2scoops of whey.

Meal 4: 1 cup of SF/FF yogurt, Lettuce, 1/2 apple, sweet potatoe, 1tbsp of PB, 2tbsp of olive oil,

Meal 5: 2fish oil caps, broccoli, 1tbsp of PB, turkey or chicken.

Meal 6: 1.5 cups of cottage cheese, 2 TBSP of PB, 2 fish oil caps.

Tom_B

Yup looks good.
Just bring the skim milk from meal 2 down into milk 3 for your pwo shake. Milk pwo is highly anabolic.
Meal 4 may have a bit too much fats .. 2TBSP of olive oil = 26G of fat. I recomended teaspoons of it (5G of fat per tsp).
Be careful that you don't lose weight to quickly as I don't know the exact amount of sweet potato or oats or banana that your eating.
Also this will work for a bit, but as your progress you may need to start having variety in your carb choices (your mainly eatin gonly sweet potato) , and may need to look into carb cycling, or decreasing carbs and increasing fats etc. To trick your body.
Good luck.

Bakerboy

I eat 4,000 calories and I'm only 159!
Tom's suggestions were great, take his advice.
I would buy fresh fish (wild not farmed) and steam it. Also your what kind of turkey are you eating not the cheap slices I hope. Fresh green beens, spinach, kale, beets are also good vegetable choices.

kenwood

ok so it is now 3264cals fats-102 carbs-319 protein-278 (not including the fish oil caps.)

kenwood

the turkey is the kind you get fro mthe store(Krogers) where you go to the ppl and ask for it lol.

kenwood

i might just eat chicken instead of the turkey

kenwood

my bad i thought that was tbl spoonsof olive oil

Tom_B

chicken or turkey, both will do the job!
Did you know how many calories are your maintenance? Like bakerboy mentioned .. you may be eating too few cals and you could drop the weight really fast which isn't good. You'll risk losing LBM the quicker you lose the weight, not to mention destroying your metabolism an dleaving you no where to turn if you plateu. I'm only 137lbs and my maintenance is around 2400 - 3000 calories (I carb / calorie cycle).
Whatever your maintenance was substract it by 5-10% . Do that each week until you lose a pound. If progress comes to a halt decrease another 5-10% of the calorie intake you were using.
If you have absoultely no idea how many calories you need to maintain your weight, give an example of what you use to eat each day. (rough amounts included please)

kenwood

i dunno the cals i eat a day. i usually eatprolly around 2500-3000cals a day. not all good cals lol(some junk food) but icn stop that.

P-funk

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Tom_B

hahaha you better stop the junkfood after helping you with your diet !
Okay I seriously doubt your eating only 2500-3000 calories. If I were you I would start around 3000, maybe even 3500 up to you. and then adjust from there.