Trying to Cut, Diet OUTLINED [Forum Archive]

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Trying to Cut, Diet OUTLINED

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Posted by: TheDragon

okie dokie, im 6ft tall 170lbs. Trying to lose midsection fat and tone abs legs and arms, mostly abs.

I do Cardio 6 times a week for 30 minutes, either in the moring or at night. after cardio i do 2 sets of 50 crunches and squats, and 2 sets of 30 pushups.

this is my diet.

MEAL 1
1 nutri grain bar 140
2 eggs 200
1 slice of turkey 30
apple 75

Total Calories 445
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MEAL 2
protein shake 120
Low fat yogurt 220

Total Calories 340
-----------------------------------------------------
MEAL 3
turkey sandwitch with mustard
on wheat bread 230
1 Arizona Green tea 70

Total calories 300
-----------------------------------------------------
MEAL 4
protein shake 120
apple 75

Total Calories 195
----------------------------------------------------
MEAL 5
salad 20
2 skinless chicken breast 340

Total Calories 360
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Daily Calories 1640

the daily might be a little higher, depending on how hungry i am in between the meals ill have an extra nutri grain bar or a cup of lowfat yogurt.

Steer me in the right direction, but please note that im not doing any lifting.

thanks

Posted by: TheDragon

hmmm.. guess im on my own.

Posted by: Nigeepoo

Dump the Nutrigrain bars. Does the low-fat yoghurt have any added sugar or starch? If so, dump that and eat yoghurt without anything added to it.

Eat more non-starchy veggies.

Water?

Posted by: dymas

Dragon,

like Nigeepoo said cut the bar, also I would drop the Arizona Green tea (pretty sure this has sugar in it). To max the fat buring you need to kill all (or as much as possible) sugar in your diet and have slow-burning carbs for fuel.

You also don't have enough slow-burning carbs, no EFA's, and your cals are way way low....you might be doing more harm than good with a calorie drop that low! I know you said you aren't lifting but with 30mins of cardio a day you are using up quite a bit of kcals already.

As a rough guideline:

FOR MEN: 66 + (6.22 x weight in pounds) + (12.7 x height in inches) - (6.8 x age) = BMR

Your BMR is the calories you burn sitting around all day doing nothing. When you add in the cardio and other stuff you do...I dunno 1600 just seems low....

Also maybe consider adding some weight training! Muscle will help you burn fat and increase your metabolism so you are burning off more fat throughout the entire day.

Posted by: dg806

Good gosh..................way too few calories.
No bread on a cut
Chunk the nutrigrain bars
Add some protein with meal 4
Add EFA's at all meals
Add slow burning carbs in meals(oatmeal, brown rice, sweet potatoes)
Lifting will help your metabolism also!

Posted by: dg806

Yeah, what Dymas said!! LMAO!

Posted by: dymas

Quote:

Yeah, what Dymas said!! LMAO!

you guys trained me well!!

drinking the koolaid so to speak

Posted by: Par Deus

Would be well-advised to drop the "T" word from your vocabularly, as well.

Posted by: TheDragon

ok, so no more nutri grain bars, drop the tea, and more slow burning carbs.. Brown rice sounds good.
I mix the yogurt with the protien shake.. its really good. it has 9g of sugar though. dunno how bad that is.

mainly im just having trouble substituting all these foods that seem normal for me to eat. A sandwitch for lunch seems good.
it seems dificult to eat MORE calories and all i have to work with is brown rice.

if someone could just straight up outline my diet right now and what i should be substituting.. just cut and paste that would rock, im really good at following routines, but not very good at coming up with them myself (due to a lack of knowledge in this area).

thanks so far guys

edit, oh and im drinking lots of water, not sure how much exactly, but with the ammount of times i refill my 1lt water bottle.. im never going below 4 or 5litres a day

edit: and my BMR is 1050, add that to the cardio... it seems like i might be burning ALL my cal. intake

Posted by: Jodi

HOLD ON HERE!!! Your 6ft tall and 170lbs! Why are you concerned about cutting? If you want muscle you should be going on a clean bulk. JMHO!

Oh and yogurt and bread, still not your best choices

Posted by: dg806

Quote:

Originally posted by TheDragon

edit: and my BMR is 1050, add that to the cardio... it seems like i might be burning ALL my cal. intake

FYI, there are girls in here that eat twice that!!!
That is for sedintary couch potatoes that do nothing!
Your metabolism is going to shut down on that little! I figure you need to slowly get to at least 2400

Posted by: TheDragon

the trick for me is to get up that high... i need high cal, healthy foods.. almost nothing fills me up and i cant eat anymore.

oh and jodi.. i dont even know if im using the word cutting correctly.. i want definition.. right now.. i have all my weight in my lower midsection, id like to lose that fat and tone the basic areas.. legs, abs, and arms.. but i dont want to grow. if that makes sense.

im gonna go shopping this weekend and seriously look at what i can buy thats high cal, low sugar, and long burning carbs.

any tips are still appreciated.. unless i sound like im on the right track with what i just said

thanks guys and gals.

Posted by: dymas

dragon - i'll help you with some food choices later this morning....off to the gym before work

Posted by: Jodi

Here is a shopping list w8 did.

I modified it a bit

Shopping list!

sugar-free low carb protein powder
lean beef
buffalo
chicken breast
turkey breast
fresh fish
canned tuna
canned salmon
eggs
cottage cheese
sweet potatoes
yams
long grain brown rice
old fashioned oats
steel cut oats
fiber one cereal
uncle sam
lentils
legumes
eggplant
squash
romaine lettuce
spinach
asparagus
avocado
broccoli
brussels sprouts
cabbage
cauliflower
cucumbers
celery
peppers (any color)
mushrooms
string beans
zucchini
apples
fresh or frozen (w/o syrup) berries
peaches
grapefruit
fish oil capsules
olive oil
safflower oil
flax seed oil
walnut oil
almonds
walnuts
natural sugar-free peanut butter

Posted by: loki

hmm, thanks, you just clarified my, what kind of foods should i stick to when i'm cutting question.

Posted by: TheDragon

thats EXACTLY what i was looking for jodi, thanks a million.

dymas, im sure you would have given me the same tips, thank you too.

peace

Posted by: dymas

sorry man work was hellish today for some reason...

anyways Jodi's list rocks! Build from that and try to space out the meals kcal wise and macro wise. Post back your revised meal plan and somebody will take a look at it

have a good weekend and happy shopping!

Posted by: Jodi

Thanks but its not my list w8lifter wrote this out some time back. I just added a few things based on my own opinions.

Have fun!

Posted by: LAM

bag all that cardio and do 2-3 sessions of HIIT a week.

Posted by: TheDragon

is 5 runs a week bad?

i do it for the exersise, but almost as much as i do it for that, i like to just get out of the house for 30 - 45 minutes.. its peacefull.

but if its bad.. i can cut down.

Posted by: Var

Hey Dragon,
You can burn up a lot of muscle doing endurance type cardio. Try HIIT. Do a search on this site and you'll find lots of good info on it. And just to reiterate what's already been said, you should definitely think about doing some weight training. It sounds to me like you need to add a little muscle mass in order to reach your goals. Just guessing from some of what you've said. Good luck!

Posted by: TheDragon

wow.. good to know.. thanks var

i would weight train.. but i dont really have money for club dues, and i dont own any weights.

on that note.. anyone have any exersises for the chest area without weights?

Posted by: papaoso2k1

dips

Posted by: loki

try looking in the classifieds for weights. sometimes you can them cheap. even more so from overweight, unmotivated people that gave up on them. i would bet some of your friends or even their family may have a set collecting dust somewhere. if you can't afford to do that just get you a couple dumbells that you think you can handle. may not be much weight but it's better than nothing and there's a lot of exercises you could do with them. then later when you have extra money you could buy a couple more and so on.

Posted by: dymas

dragon -

just catching up on this post....I dunno how I missed this but:

Quote:

edit: and my BMR is 1050, add that to the cardio... it seems like i might be burning ALL my cal. intake

170 lbs
6 foot (72 inches)
?? age

66 + (6.22 x 170) + (12.7 x 72) - (6.8 x age??) = BMR

there is NO WAY your BMR is 1050...

as DG suggested 2400 kcals is probably a much better range to shoot for....even doing the 170 x 12 thing you end up at 2000 kcals WITHOUT cardio.

Posted by: TheDragon

wow.. i dont know where my head was at when i did that math..
i redid it and BMR = 1888.2

which just straight up blows my mind.

Posted by: Jodi

I still pose the question here though. Why do you want to cut? You can lose bodyfat and gain muscle through proper nutrition and exercising. You can't be overweight at that weight, its impossible.

IMO - I wouldn't think about cutting. I would start learning how to eat right and exercise and I guarantee you that alone will help you drop bodyfat. Remember each pound of muscle you gain will burn up to 50 additional calories a day. Also, while cutting it is very difficult to put on muscle, so I still think it would be better if you didn't cut.

Posted by: TheDragon

i guess what your saying is what i really want to do jodi... i just used the word cutting, cause i didnt really know what to call it. I just want to eat right and lose my body fat. I thought thats what cutting was. either way, im about to go shopping.

ill post my new meals later, thanks everyone again.

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