Thread: My transformation plan =)

I don't like your split or rep range for cutting, and you're doing an awful lot of cardio right from the beginning. You're also using a LOT of machines, and I'm not seeing chins or deadlifts.

I can't see your macros. Can you post up the calories you intend to run, plus the grams protein, carb and fat?

I'm fairly new to this but it seems to me your diet is very limited to a few foods, It may just be me but I find it alot easier to stick to a diet if it is at least a little varied, keeps it interesting.


Just my 2 cents

Originally Posted by Built

I don't like your split or rep range for cutting, and you're doing an awful lot of cardio right from the beginning. You're also using a LOT of machines, and I'm not seeing chins or deadlifts.

I can't see your macros. Can you post up the calories you intend to run, plus the grams protein, carb and fat?

I'm not doing any chins because I haven't strenght to do it yet....and deadlifts I'll start to do it.

About the diet...

meal 1 - whey protein shake (30 gr) with 1/2 oatmeal cup (20gr) and 10 almonds - one multivitamin pill
meal 2 - chicken breast or turkey (100/150 gr both) with green beens (30 gr)/ sometimes wheat bread with tuna (80 gr)
meal 3 - chicken breast or turkey (150/200gr) with green beens (50 gr )and lettuce and tomatoe salad with olive oil - CLA
meal 4 - chicken breast or turkey (100/150 gr) with green beens (30)/ sometimes wheat bread with tuna (80)
meal 5 (post-workout) - whey protein 30gr with 250ml water
meal 6 - chicken breast or turkey (150/200gr) with green beens (30) and lettuce and tomatoe salad with olive oil - CLA

It gave me about: cal- 2050 / Fat- 105 / Carb- 124 / prot- 178...
Think that is better to cut in some beans..because the carbs...

Okay, so you're 6'2" and weigh just shy of 200 lbs. These are some very low calories you're running. What is maintenance for you?

PS How much olive oil are you eating to give you 105g fat?

Very great work keep up the good work

Originally Posted by Built

Okay, so you're 6'2" and weigh just shy of 200 lbs. These are some very low calories you're running. What is maintenance for you?

PS How much olive oil are you eating to give you 105g fat?

I'm eating 2 Tblspn on each time...total 4 Tblspn per day, and the almonds in the breakfast. That what gave the fitday.com

Okay, I just fitday'd that and it works out to about 60g of fat. Cool. I didn't realize how much olive oil we were talkin' lol!

I'd blow off the CLA and sub in fish oil at 10g per day, but that's me. I'd probably sub in a little avocado for some of the other fats too, but again, just a preference.

PS what are your maintenance calories?

Originally Posted by Built

PS what are your maintenance calories?

2095 cal....and I forgot one thing...I drink two coffes by day...each one with about 6gr of sugar

So your maintenance is 2100, you're dieting at 2100…

I don't get it.

Originally Posted by Built

So your maintenance is 2100, you're dieting at 2100…

I don't get it.

Yes...I know that...I just made my maths yesterday also

I'm going to low down my calories...Where do you think I should cut?

P.S - Sorry my english...I'm from Protugal =)

Mod. active = BMR X 1.55 (moderate exercise/sports 3-5 days/wk)

So...2100x1.5= 3255cal....

I think I'm ok...I'm just new to all of this maths

I don't want you to calculate an estimate of maintenance.

I want you to tell me how many calories you actually consume to neither gain nor lose weight.

Do you feel that 3250 is an accurate estimate of YOUR maintenance? If so, dropping down to 2100 is far too low. Start at 2750, see what happens.

I don't really know that...but I can tell you that with 2100cal I'm losing about 0,5kg per week

Then your maintenance is in fact about 500 calories higher than 2100 - or 2600.

Half a kg a week is perfect.