Could I get a little help? [Forum Archive]

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Could I get a little help?

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Posted by: Scotty the Body

Could I get some comments please?

Posted by: w8lifter

Need your stats STB

....and about how much cheese are you getting per meal?

Posted by: Robboe

What what's the macro and calorie breakdown of all that?

Posted by: Scotty the Body

Age 32
Hight 5' 10"
Weight 210lb probably around 17%bf

Cheese - I cut off two 1/4" thick pieces off a block of marble cheese and dice that up into small pieces along with two pieces of pepperoni (or whatever kind of meat left in fridge) and mix that into an omelet with my eggs, yummy.

Posted by: w8lifter

Originally posted by Scotty the Body
Could I get some comments please?

Here's an average days meals for me, I had Tim hortins for lunch today, most of the time its a tuna sub from subway (closer to work).

I'm trying to drop a little fat.

6.45am
workout

8.10am
4 eggs omelet with cheese and pepperoni
two cups of brand flakes with 2 cups of skimmed milk

Bran flakes are actually pretty high in sugar, as is milk. You could switch to Fibre One ....although that doesn't eliminate the milk...a better solution would be 1/2 cup of old fashioned oats

11.30am
2 cups of chili and whole wheat bun

Ditch the bun. Chili's not the best thing for a cut...but not gonna kill you at first either. I'd limit it to one srving and make sure there's adequate amts of beef

2.00pm
Detour bar

5pm
2 cups of chili and whole wheat bun

9pm
3 scrambled eggs with cheese.

I'd add a couple of egg whites to that to get you through the night

Other meal suggestions would be tuna/mayo (no bun or bread), chicken/nuts or peanut butter/ or flax seed oil, steak/sweet potato....and of course veggies...where's your veggies

Depending on the amt of cheese, you could cut it out or limit it. Switch to slow burning carbs such as oats, sweet potato or brown rice, apples/grapefruit/berries/peaches.

Posted by: w8lifter

Yeah...considering that...it's probably not enough calories?

Posted by: Scotty the Body

Originally posted by The_Chicken_Daddy
What what's the macro and calorie breakdown of all that?

Ummmmmm, I suck at this shit.

Where can I find a table to figure that out?

Posted by: Prince

do you really eat chili twice per day every day?

if so, I feel bad for your customers!

Posted by: PB&J

Hey STB, for your morning workout is it just cardio or weights?

I would have a scoop of whey before doing cardio and whey/simple carbs before hitting the weights, I couldn't work out hard on an empty stomach

Posted by: Scotty the Body

What about banana's and regular potatoes?
Instant oatmeal?

Posted by: w8lifter

Originally posted by Scotty the Body
What about banana's and regular potatoes?
Instant oatmeal?

No no and no

Try.....apples, sweet potatoes, and steel cut oats

Posted by: Scotty the Body

Originally posted by Prince
do you really eat chili twice per day every day?

if so, I feel bad for your customers!

hahaha, no, I normally eat at subway and have a tuna sub with lots of veggies split into two for two separate meals.

Today is just a special chili day.

Posted by: Prince

do you use any supplements? whey protein? mrp?

Posted by: Scotty the Body

Originally posted by w8lifter
No no and no

Try.....apples, sweet potatoes, and steel cut oats

So I should steel the oats?!? what if I get caught?

sorry

We have pasta for supper often, is this a totally bad thing, sometimes I'll run on the treadmill an hour after cause I feel bad about eating the carbs.

Posted by: Scotty the Body

Originally posted by Prince
do you use any supplements? whey protein? mrp?

No, I quit most of them almost a year ago except for multi vites and haven't noticed any difference, I just eat more eggs and tuna.

The Detour bars I just started eating cause the damn girl from the gym made me try one, now I'm hooked on the damn things.

Posted by: Scotty the Body

Originally posted by PB&J
Hey STB, for your morning workout is it just cardio or weights?

I would have a scoop of whey before doing cardio and whey/simple carbs before hitting the weights, I couldn't work out hard on an empty stomach

I quit buying all the powders, I don't really notice a difference in the quality of my workouts and i always eat as soon as I'm done.

When I was trying to bulk, I would eat a cup of yogurt before my workouts but thats about it.

Posted by: w8lifter

Originally posted by Scotty the Body
So I should steel the oats?!? what if I get caught?

sorry

We have pasta for supper often, is this a totally bad thing, sometimes I'll run on the treadmill an hour after cause I feel bad about eating the carbs.

Steel cut oats taste better (less gummy) than old fashioned, but they are fine

Pasta is bad, particularly on a cut. If you ate the right kind of carbs you wouldn't feel bad

I use Spaghetti squash in place of pasta

Posted by: Scotty the Body

Cool, thanks for the tips W8

Posted by: TrustNoOne

Originally posted by Scotty the Body
Ummmmmm, I suck at this shit.

Where can I find a table to figure that out?

Hey Scotty, maybe this chart could be of help. At least I think this might be what W8 metioned. If it isn't, at least it gives you cholesterol, fat, protein and carb content of foods in case you didn't have one before. Click Here

Posted by: Scotty the Body

Thanks for the link TNO, I'll book mark that.

Posted by: Britney

Hey Scotty, with all that garbage you are eatting, are you sure that ISNT you in your avy?

LOL Sorry couldn't resist

Posted by: Dero

Posted by: MJ23

hey, we are around the same stats scotty, so let me know if anything works

Posted by: Yanick

hey Scotty, have you ever heard of Fitday.com? Its a cool site which lets you track your meals and macro's for the day. Just pick a food, pick a serving size, add it to your foods for the day, and bam it just adds up all of your macro's and cal's so at the end of the day you know how much of what you have eaten. And if you can't find a food, you can make custom foods.

And just a general guideline to follow regarding daily cals (this is to start off, you'll have to adjust the cals depending on progress):

12 cals per lb of BW to lose
15 cals per lb of BW to maintain
18 cals per lb of BW to gain

Posted by: MJ23

Hey Yanick, very interesting info

Posted by: Yanick

Its just general advice that will help most get started towards their goals. I used to just eat BB'ing food figuring that, that is all i needed to do to lose fat, and i only started noticing changes when i got very detail oriented with my diet (i have one meal plan written out that i follow every single day, that way i know exactly how muc protein/carbs/fat/calories i'm getting in a day).

Posted by: Pepper

Originally posted by Yanick

And just a general guideline to follow regarding daily cals (this is to start off, you'll have to adjust the cals depending on progress):

12 cals per lb of BW to lose
15 cals per lb of BW to maintain
18 cals per lb of BW to gain

OK, I am having trouble reconciling some of these guidelines. I realize that they are guidelines and are not necessarily going to be 100% workable.

The 50% of calories from protein and the 12 cals per lbs (300 lbs) have me eating 450 grams of protein a day to "abide" by both rules. It also has me at 3600 calories. Yikes, I am scared I'd gain weight at that level. However, I have to admit I never counted before to know what I was eating to get to my current weight.

Do you lower the grams of protein or the suggest calories if alot of your BW is fat?

Thanks in advance.

Posted by: Robboe

50% protein may be a bit excessive, but i think your workings out may be a bit off.

if you wanna cut, start with about 12kcals/lb.

So multiply your weight (in lbs) by 12.

Then half that figure and divide by 4 to get your protein amount in grams per day.

But like i said, 50% isn't necessary. 40% will do you super-smashing-great.

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Could I get a little help?

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