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Please help with my diet.

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Posted by: poloblue22

For the past two months I have been dieting and on the Anabolic diet. I have made some progress, I have gotten down to 207lbs I just got my body fat test done at the gym this morning and I have gone down 3% and currently I am at 18.8% body fat. I am also doing stack of ephedrine and caffeine and tomorrow I start after a week off. The Anabolic diet doesn't seem to be cutting it anymore.. no pun intended. So I desperatly need some advice I was thinking of switching to a 40% protein 40% carb 20% fat diet and was playing around with some foods on fitday and this is what I came up with.

Meal 1 Breakfast:
1 cup Oatmeal 4g fat, 39g carb, 9g protein = 226 cals
1 Whey shake 1g fat, 2g carb, 24g protein = 110 cals
3 boiled eggs 16g fat, 2g carb, 19gprotein = 232cals
3 caps fish oil = 30cals
Total Cals = 598

Meal 2
1 Tuna can w/water 1g fat, 7g protein = 30cals

Meal 3
1 Cup brown rice 2g fat, 45g carb, 5g protein = 216 cals.
Salad = 2 cup lettuce, 4 tomatoes with 1 tuna can = 60 cals
1 Whey Shake = 110 cals
Total = 386 cals

Pre work out
1 whole wheat bagel 1g fat, 50g carb, 10g protein = 235 cals
Few almonds = 100cals
Total 335 cals

Post Work out
1 whey shake 110 cals
1 cup brown rice 216 cals
Total 326 cals


Meal 5
1 whey shake 110 cals
1 chicken breast 6g fat, 0g carb, 53g protein = 281 cals
Total 391 cals

Total calorie intake per day = 2066 calories. As for my carbs since it will be taken around 4PM I shouldn't have any problems taking it too late. I want to get down to 11% body fat by September 1st and I think it's possible. What do you guys think about the diet and what are some suggestions.




Posted by: Martinogdenbsx

Quote:
Meal 1 Breakfast:
1 cup Oatmeal 4g fat, 39g carb, 9g protein = 226 cals
1 Whey shake 1g fat, 2g carb, 24g protein = 110 cals
3 boiled eggs 16g fat, 2g carb, 19gprotein = 232cals
3 caps fish oil = 30cals
Total Cals = 598

Personally i would stick to only egg whites and not WHOLE eggs if you want to boost your protein intake and i would reduce EFA's to 1/2 caps and spread them out throughout the morning

Meal 2
1 Tuna can w/water 1g fat, 7g protein = 30cals

Carbs?veggies?

Meal 3
1 Cup brown rice 2g fat, 45g carb, 5g protein = 216 cals.
Salad = 2 cup lettuce, 4 tomatoes with 1 tuna can = 60 cals
1 Whey Shake = 110 cals
Total = 386 cals

EFA's??

Pre work out
1 whole wheat bagel 1g fat, 50g carb, 10g protein = 235 cals
Few almonds = 100cals
Total 335 cals

Take a look at post entitled pre and postworkout nutrition

Post Work out
1 whey shake 110 cals
1 cup brown rice 216 cals
Total 326 cals

Take a look at post entitled pre and postworkout nutrition

Meal 5
1 whey shake 110 cals
1 chicken breast 6g fat, 0g carb, 53g protein = 281 cals
Total 391 cals

Veggies? i can understand limiting cabrs because you do not want it stored as fat but after a workout you need to replace your lost energy,it's ok
Comments in bold


Posted by: poloblue22

So how about I make the following changes.

Meal 2
1 Tuna can
2 heads of brocolli
1 serving of baby carrots

Meal 3
1 cup brown rice
Salad with one can of tuna
1 whey shake
almonds - to get my EFA's in here instead of having them pre workout.

Pre-work out
1 scoop of whey
1 whole wheat bagel

Post workout This will be taken immediately after workout.
1 whey shake with banana
1 cup of skim milk

Meal 4
1 cup of brown rice

Meal 5 will stay the same.


Posted by: Martinogdenbsx

Quote:
Meal 2
1 Tuna can
2 heads of brocolli
1 serving of baby carrots
add brown rice and drop carrots i would say

Meal 3
1 cup brown rice
Salad with one can of tuna
1 whey shake
almonds - to get my EFA's in here instead of having them pre workout.
Thats okish
Pre-work out
1 scoop of whey
1 whole wheat bagel
Drop the Bagel and add some oats

Post workout This will be taken immediately after workout.
1 whey shake with banana
1 cup of skim milk

Drop the skimmed milk and take shake with water

Meal 4
1 cup of brown rice
Sure you can stomach this EVERY day and also you want to have a protein source with this

Meal 5 will stay the same.
Comments in bold


Posted by: poloblue22

Take the fun out of everything :P


Posted by: juggernaut

I did the anabolic diet. When this happens, it usually means a sluggish metabolism. I cured this by over dosing like a man going to death row in carbs. And I dont mean slow burners either; I mean getting down on a goddamn pizza, subs, muffins, bagels and I mean really chow down. I usually tripled or quadrupled my caloric intake as well as my carb intake. It wasnt unusual for me to hit 600-700g of carbs. Shortly after the following weekend, I'd be back to losing 1 to 2 lbs a week. You might want to consider this. Be warned-you will fart like a motherfucker.


Posted by: aggies1ut

Meal 2
1 Tuna can w/water 1g fat, 7g protein = 30cals


That's one damn small can of tuna. How many ounces is that?







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