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How off is my diet....I'm trying to cut.

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Posted by: bsc14

meal 1: 100% whole wheat toast and low fat peanut butter or oatmeal
meal 2: Chicken and greens/pinto beans
meal 3: Protein shake
meal 4: Chicken and greens/pinto beans
meal 5: Chicken / Fish and greens
meal 6: Protein shake

To many carbs ya think? I'm trying to lose the fat and not burn up a bunch of muscle.


Posted by: calalily1972

What are your macros? Get the regular natty pb, not the reduced fat crap. You need EFA's like fish oil and or flax. You could also add in a bit more fat especially in your last meal. You need fat in that meal.


Posted by: bsc14

Quote:
Originally Posted by Jodi
What are your macros? Get the regular natty pb, not the reduced fat crap. You need EFA's like fish oil and or flax. You could also add in a bit more fat especially in your last meal. You need fat in that meal.
Hi Jodi. Thanks for the reply.

What are macros? Sorry but I really don't know.

What kind of fats are you talking about?


Posted by: rockcrest

macronutrients...carb/protein/fat


Posted by: Fit Freak

[quote[ meal 1: 100% whole wheat toast and low fat peanut butter or oatmeal
meal 2: Chicken and greens/pinto beans
meal 3: Protein shake
meal 4: Chicken and greens/pinto beans
meal 5: Chicken / Fish and greens
meal 6: Protein shake [/quote]

Add 2 eggs and 6 whits to breakfast and have oatmeal instead of the PB and toast

Meals 2, 3, and 5 are fine. Although you may want to try some difefrent varieties of beans...kidney, black, chick peas, pinot, etc.

Meal 3 and 6....I would si=uggest adding a little fruit and some flax oil to the first shake (Meal 3) and adding a fat source to the final shake...flax again or some fish oil (Meal 6).

Overall....you should also be looking at the serving sizex of the fish and chicken and make sur you eat a variety of greens. Also aim to eat a variety of fruits at the first meal/shake....such as blueberries, strawberries, raspberries, peaches, etc. I would stay away from bananas unless that's a post workout meal.


Posted by: bsc14

"Overall....you should also be looking at the serving sizex of the fish and chicken and make sur you eat a variety of greens."

Well the size is about half a chick breast at each meal...to much or to little.


Posted by: Akateros

How much do you weigh and what (approximately) is your lean mass? The chicken breast halves I've been buying lately are running about 6 ounces, or approximately 50 grams of protein. If you are trying for 1.5 times your bodyweight in protein grams per day (pretty typical of a cutting diet) then a six-ounce chicken breast half would be appropriate if you weigh 200 pounds.

Hm. That's bassackwards. How bout this? How much do you weigh, and what's your protein target in grams/pound? One gram per pound? 1.5? Something else? Divide that by your number of meals, then weigh your chicken boobie, and do the math.

Oy. I need coffee in a big way today. Too bad I quit drinking it months ago.


Posted by: bsc14

"Hm. That's bassackwards. How bout this? How much do you weigh, and what's your protein target in grams/pound?"

I'm about 190....6' tall it that tells you anything. Don't know my target...what should it be.


Posted by: rockcrest

guess where i found this?

Quote:
To figure your caloric needs the best method is calculate and track 3-5 days of meals. Once you've figured what you need to maintain your bodyweight now you can figure what you need to cut. You are better to start out slow and drop cals as needed so that you have room to tweak as you go. As progress slows, you've left yourself room to drop cals as needed. Now that you have your maintainance number drop your cals by 200-300 and figure out your ratios.

The above is by far the best method to find your maintenance. However, if your not sure how to go about do this then you can always play around with some standard numbers. Remember these are for the average person so you may need to play around with it to find out what you need.

Cut - 10-13 cals per lb of bodyweight
Maintain: 13-15 cals per lb of bodyweight
Bulk: 15-18 cals per lb of bodyweight

Once you know how many cals you need to start cutting, now you can figure out your P/C/F ratio. Some of these ratios of Protein/Carbs/Fat many have successfully used are: 40/40/20, 50/20/30 or Isocaloric 33/33/33 to name a few.

Each Gram of Protein = 4 cals
Each Gram of Carbs = 4 cals
Each Gram of Fat = 9 cals

To figure this out is alot more simple than you think. For example, to follow a 40/40/20 ratio for a 200lb person.
40%
Approx: 2400 cals needed to cut

Now do the math:

2400 cals 40/40/20
40% of 2400 = 960 cals need to come from Protein
40% of 2400 = 960 cals need to come from Carbs
20% of 2400 = 480 cals need to come from Fat

Now that we know where the calories need to come from, its time to figure grams.

960 divided by 4 = 240G of Protein
960 divided by 4 = 240G of Carbs
480 divided by 9 = 53G of Fat

Then divide this up by 5 to 6 meals a day add in 3-4 servings of Green fibrous veggies and your done. Be sure that most of your fat comes from EFA's








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