My Bird Food Diet

[justhav2p]

I am 25, needing to get down to 15% BF. I dont know my exact body fat percent so let me know what you think. Weights 5 days a week, HIT 45 min cardio minimum of 4 days .



Built,
I am losing weight now, from 236 to now 227 in 3 weeks time.
My diet is:

BREAKFAST Total 3 boiled eggs and 1/2 cup oatmeal
Protien: 23 grams
Carbs: 30 grams
Fats: 16 grams Calories: 360

Lunch Total Fish or Chicken or lean meat, Veggies, lil whole wheat noodle
Protien: 27 grams
Carbs: 28 grams
Fats: 5 grams Calories: 220

Protien PWO Shake ON Whey(cookies n cream taste like caramel coffee)
2 Scoops after Weight Training
Protien: 48 grams
Carbs: 8 grams
Fats: 2 grams Calories: 240

Dinner(Same as lunch)
Protien: 27 grams
Carbs: 28 grams
Fats: 5 grams Calories: 220

Protien PWO Shake ON Whey(cookies n cream taste like caramel coffee)
2 Scoops after Weight Training
Protien: 48 grams
Carbs: 8 grams
Fats: 2 grams Calories: 240


TOTALS:
Calories: 1280
Protien: 173 grams
Carbs: 124 or 96 grams(sometimes will opt out on carbs for dinner)
Fats: 30 grams


I have been told I need to up my calories. Is there a magic food that I dont have to eat alot of to do this with? peanut butter maybe?

I am having a hard time eating this much.... Remember I am trying to lose weight.
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[Built]

Okay, let's call it 25% for now - as I mentioned in your other thread, if we're wrong you'll just get leaner a bit sooner.

You've read homework 1, right? So assuming 170 lbs lean mass, try getting protein > 170g daily (you can go as high as 340g if you find that helps with appetite suppression while dieting), fats > 90g and run a caloric deficit you can handle. Assuming your maintenance calories are about 2800, you could try dropping down to 2000-2200 and you should find yourself dropping over a pound of fat a week. Maybe limit/target carbs to the meal before and or after you train, more on lifting days and less on rest or cardio-only days.

You prefer to eat in the daytime, or at night? Either is fine, just pick something that works with your lifestyle. I prefer to postpone my eating until later in the day, and eat only three large meals - with no snacks - to keep my appetite controlled. You may be the same, or you may feel better with fewer or more meals, with more carb in the AM, or none. None of that matters at all, outside of comfort, so find a way to feel comfortable on the lower calories you must run. You could go high and low with your calories if you wanted, too - for example, you could do "over a hundred" and "under a hundred" grams of carb for training and non-training days, you could go keto on all but training days, you could go keto all week and do one short carbup a week and one massive cheat meal a week... a million ways to do this and they all work - if you run a deficit and if you can stick to it.

Wanna try to set yourself up with a trial day - maybe two days - perhaps a keto day (carbs under 50g) at 1600 calories, and a non-keto day at 2400 calories? How would you like to try this?

 

[justhav2p]

Plenty of options. I have to do the research and will let you know tomorrow which one will "fit" me the best! Till tomorrow my friend.

 

[Built]

Sounds good. I'll toss one more option out - Protein Sparing Modified Fast, Lyle Mcdonald's idea of fun aka "Rapid Fat Loss". Do a search, there have been numerous threads with people doing this diet. It's not fun but it works and it's fast.

 

[justhav2p]

Ooh La La, I just read his diet book. I love it. So my new diet

212 grams per day protien and all the greens I can eat
plenty of water
omega 3 6caps a day & My Vitamins
Category 2
4 week diet
(if only 4 weeks maybe 0) free meal per week
5 hour refeed once a week.

I like this and starting right now.

 

[Built]

There you go. You understand the workouts?

 

[justhav2p]

It's going to be tough pulling back on my workouts. So if I understand correctly
Cardio just 2 days a week(no HIT training max 45 mins) and Weights 3 times a week low reps and low sets full body workouts.

Starting Today
Weigh in : 226 lbs

 

[jagbender]

It's going to be tough pulling back on my workouts. So if I understand correctly
Cardio just 2 days a week(no HIT training max 45 mins) and Weights 3 times a week low reps and low sets full body workouts.

Starting Today
Weigh in : 226 lbs

best of Luck! Let us know how it is working for you.

 

[justhav2p]

thanks jag,
I'll post weekly updates to confirm its working. 1 day over with, 27 to go woop woop.

 

[Built]

It's going to be tough pulling back on my workouts. So if I understand correctly
Cardio just 2 days a week(no HIT training max 45 mins) and Weights 3 times a week low reps and low sets full body workouts.

Starting Today
Weigh in : 226 lbs

You can walk every day if you like. An hour or more if you like. It can help settle down appetite. Nothing intense. Just a walk.

Is the lifting three times a week? I thought it was two. When I've done PSMF I've used an alternating two-day split and trained every third day.

WO 1:
squats 3x5-8
cleans / clean and press 3x5-8
chins 3x5-8

WO 2:
deads 3x5-8
bench 3x5-8
rows 3x5-8