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diet help PLEASE
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Posted by: dukebulldog
I;m new here and would like any sugestions on my diet.My goal is to cut. MY stats 44 year old male,5'8,189.18%fat.Workout 6 days week....Mon chest,30 cardio,Tues.shoulders,30 cardio,Weds,back,30cardio,Thurs.arms,30cardio,Fri, 30 cardio,legs,Sat,abs,low back,45 cardio.Sun,off... DIET..MEAL 1,4 EGG WHITES,1WHOLE EGG.MEAL2,2 SCOOPSPROTEIN,1/4CUP OATS,FLAX.MEAL3 CAN OF TUNA,1TBSP MAYO AND ONION,MEAL4 SAME AS 2 ,MEAL5 4OZ BEEF OR CHICKEN,CUP GREEN BEANS,SALAD WITH 2 TBPS KENS LITE ITALIAN.MEAL 6 1 SCOOP PROTEIN,1 BOILED EGG... SUPPLEMENTS AM ONE A DAY,RIPPED FUEL,CLA,BABY ASP. WITH 1ST SHAKE 1TBSP CREATINE,EARLY PM,CLA,30 MIN BEFORE BED ZMA....THANKS
Posted by: Jodi
Hi and welcome to IM! I think your meal plan looks really good. Maybe a little more protein, cut out the Lite Italian and go for something like Newman's Olive Oil and vinegar or make your own. I would also try and add some flax to your diet as well. Another thing, you have very few carbs in your plan. Do you plan on carbing up?
The biggest suggestion would be to cool it on the cardio. You are going way over board and only burning LBM. I would cut it down to 2 30min moderate cardio sessions per week. 
Posted by: w8lifter
Good stuff Jodi 
Just wanna add...your calories may be a little low depending on some of that stuff you've got there, it's hard to tell...do you know your daily calorie intake?
Meal 1 needs more eggs....there's not enough protein, fat or carbs...I would bump it up to 7 egg whites and 3 yolks (that's 3 whole eggs plus 4 whites) and 1/2 cup oats....assuming no biweekly carb up.
Same for meal 6...not enough fat there...and depending on the protein you use, not enough protein...how much P per scoop?
How much flax are you using per meal?
Posted by: dukebulldog
THANKS JODI FOR THE INPUT.I HAVE FLAX IN MY SHAKE IN MEAL 2 AND 4,DO I NEED MORE? I PLANNED ON CARB UP DAY ON SUNDAYS. KENS LITE NORTHERN ITALIAN HAS 50 CAL.5G FAT,1G CARB,1G SUGAR.IS NEWMANS OLIVE OIL AND VINEGAR BETTER? I KNEW I GET HAMMERED FOR THE CARDIO
I LOVE IT!
Posted by: dukebulldog
THANKS W8LIFTER,I TAKE1 TEASPOON OF FLAX IN MEAL 2AND4.PROTEIN PER SCOOP IS 17.5. I WILL INCREASE MEAL 1 YO 3 WHOLE,4 WHITE 1/2 OATS IN MEAL 1 AND 6.WHO THOSE THAT SOUND?THAT GETS ME TO 1988CAL,78FAT,100 CARBS PROTEIN182.CARBS ARE HIGH??I WAS SHOTTING FOR 40-60
Posted by: P-funk
If you were shooting for 40-60g of carbs then just take some out and replace them with protien. You don't even have 1g per lb. of bodywieght. You can eat more protein than that.
*please don't write in all caps. it is really hard to read*
Posted by: dukebulldog
Thanks,P-funk, Revised plan,meal1,6,4 egg whites,3 whole eggs,1/4 cup of oats. meal 2,4, 2 scoops protein,1 teaspoon of flax,meal 3, tuna(can) tablespoon mayo,small salad,meal 5,cup green beans,salad,2 tablespoons dressing,8oz.chicken or lean beef.cal.1730,protein225,fat66,carbs45
how those this look
Posted by: P-funk
It still looks like your cals are still a bit low. A lot of people, myself included use this formula as a begining reference point to cut/maintain/bulk.
bw x 15= cals to maintain
bw x 10-12= cals to start cut
bw x 18-20= cals to start bulking
So if you start with 189lbs x 12cals per lb.= 2268kcals to start cutting. If you start there and aren't losing about .5-1lb per week then you can lower it a little bit.
Even if you used the lower number (10) to start cutting you would get this:
189lbs x 10cals per lb= 1890kcals to cut. You are not even eating that many cals. So I think you can bump them up a bit.
Posted by: dukebulldog
Thanks,P-funk,i will add a fat free turkey to meal 1 and 6 which will boost cal and protein 1800 and251. Salads (never figured in) should make up for the missing cals not accounted for
Posted by: w8lifter
Okay...you're definitely not getting enough calories....but you need to gradually increase them so you don't gain fat.
So...looking at your meals...I'm making suggestions below. If you want to do a weekly carb up, then you can keep your daily carbs below 50 or so...if you go biweekly, keep 'em under 40.
Revised plan,meal1,6,4 egg whites,3 whole eggs,1/4 cup of oats. meal 2,4, 2 scoops protein,1 teaspoon of flax,meal 3, tuna(can) tablespoon mayo,small salad,meal 5,cup green beans,salad,2 tablespoons dressing,8oz.chicken or lean beef.cal.1730,protein225,fat66,carbs45 how those this look
Even 1800 from your last post is not enough, try something like this:
M1
3 whole eggs
4 egg whites
1/4 cup oats
M2 & 4
2 scoops Protein
1 tbsp flax....not tsp
VEGGIES! 
M3
1 can tuna....or 1.5 if it's only 4 oz
1.5 tbsp full fat mayo
veggies
M5
Looks awesome!
M6
Where did it go?
Either same as meal two/four (I'd switch to 3 tbsp of cream and add some strawberries to it)
Or have another whole food meal...chicken, fish, beef, eggs, etc w/ fat.
And what does your carb up consist of?
Posted by: dukebulldog
W8lifter,thanks for your input,i will try your revised meal plan.
I'm glad i finally posted, i learned for the past month i have not been eating enough!!
Posted by: w8lifter
Awesome ....and welcome to finally posting at IM 
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diet help PLEASE
