DapperDanMan's Cutting diet Log (Pics)

[DapperDanMan]

So a little background info:
About 2 years ago I started trying to get in better shape. Over training and over dieting pretty much. I was eating way to little and working out to much. I did this for about a year until I found myself in the hospital feeling week with every organ failing. After i got out of the hospital I was 153 lbs, I've always been over 200lbs. For the next year I fell into this binging habit and that has lasted about a year and now I'm back up to 212lbs. Which is where I am now. I tried to maintain at 180lbs but for some reason every 2 days or so I feel the need to eat the kitchen.

So that is where I am now. I am 5'11 212lbs and unsure of bodyfat but reguardless I want it lower. I am going to try and keep this log up the best I can. If there's a day I skip or it seems like i get lazy, its because I binged. Any support would be much appreciated like diet tips or ways to keep cravings down.

Thanks

[DapperDanMan]

Day 1: 1/6/2011

Calories-Fat-Carb-Protein

http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/001.jpg
11:30 am
1 Egg
6 Egg Whites
40g Oats/ 6g Flax
350-12-31-31

3:30 pm - post workout
1 cup milk
40g Protein
270-3-15-40

http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/002.jpg
5:00 pm
7oz Chicken
42g Quinoa
120g veggies
4 tbls salsa
430-7-41-45

http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/001-1.jpg
7:30 pm
4oz Chicken
1 Can tuna
1/4 avocado
salsa
340-15-6-51

http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/002-1.jpg
9:30 pm
7oz Salmon
3 cups Spinach
Tomatoes/onions
400-21-5-42

11:00 pm
50g casien
1 cup milk
290-3-16-45

Totals- 2080-60-116-254

Didn't eat enough through the day and prolly over did the protein. This is probably why almost every 3rd day I blow it.

[DapperDanMan]

Day 2: 1-7-2011

10:30 am
4oz Chicken/40g Oats/120g Apple/spinach???
380-6-55-29
http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/001-2.jpg

3:45 pm
1 cup milk/40g protein
270-3-16-41
((((no pic))))

5:00 pm
4oz Chicken/1 Egg/4 Egg Whites/110g Sweet Potato/Steamed Veggies/Salsa
420-6-36-44
http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/002-2.jpg

8:00 pm
5oz Salmon/1 Can Tuna/.25 Avocado/Spinach/Veggies/Made up dressing w/ lemon and ****
590-27-18-57
http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/003.jpg

10:00 pm
40g Oats/6g Flax/Blueberry/15g Protein
285-7-39-17
((((no pic))))

11:00 pm
50g Casein/1cup Almond milk
240-6-6-36

Totals 2185-57-171-224

I am on a cut, anyone have any input as to whether this is a good amount of cal/fat/carb/pro?

[AlwaysTryin]

Your fats are farrrrrrrr too low

you want 0.4-0.5g/lb of LBM MINIMUM for fats and 1-1.5g/lb of protein

so you can reduce your protein and increase your fats

[CHRIS925]

Not bad man. Fats can increase and protein can decrease a bit just like stated before. Carbs you will have to play with but you shouldn't be TOO far off.. if anything those might need to increase just a little bit too depending on how your body works.

On the plus side, I'm glad you're keeping track.. And damn.. your meals look more appetizing than lots of my meals haha come cook for me brah!

Good work so far, keep it up. Nothing is stronger than self-motivation. If you really want something, you'll get it ;)

[DapperDanMan]

Your fats are farrrrrrrr too low

you want 0.4-0.5g/lb of LBM MINIMUM for fats and 1-1.5g/lb of protein

so you can reduce your protein and increase your fats


Not bad man. Fats can increase and protein can decrease a bit just like stated before. Carbs you will have to play with but you shouldn't be TOO far off.. if anything those might need to increase just a little bit too depending on how your body works.

On the plus side, I'm glad you're keeping track.. And damn.. your meals look more appetizing than lots of my meals haha come cook for me brah!

Good work so far, keep it up. Nothing is stronger than self-motivation. If you really want something, you'll get it ;)

Thanks for the input guys. Guess i gotta go get some almonds lol.

[DapperDanMan]

Day 3: 1-8-2011

Going to try and get a little more fats, and calm down on the protein.
Got a late start today and woke up at noon.

12:15 pm
4oz Chicken/40g Oats/Medium apple/Few blueberry
400-6-55-29
http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/001-3.jpg

3:00 pm
1 cup milk/30g protein
200-1-14-36
http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/002-3.jpg

4:40 pm
1 Egg/1 White/Tuna can/125g Sweet potato/Veggies/Salsa((Didn't know what to do with these ingredients but I wanted something different so I just put **** together and put it under a broiler lol, tasted pretty good, sweet potato pieces kinda tasted like crispy little tatter tots.))
375-9-41-38
http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/003-1.jpg

Fail. Got the cravings and I apparently don't have the willpower to control it.

[DapperDanMan]

Last night didn't go so well.
Today is a new day though.
Just wondering, am i supposed to count veggies like spinach and broccoli. I know i gotta count carrots and thinks like that but what about the greens.
Day 3: 1-9-2011

10:00 am
6 Egg whites/1 Egg/40g Oats/6g Flax/50g Blueberrys/Spinach/Salsa
360-12-39-33
http://i1177.photobucket.com/albums/x351/dapperdanman55/001.jpg

12:30 pm
16g Almonds
90-8-2-2
(((no pic)))

2:15 pm
6 oz Chicken/2 Ezik Tortillas/16g Almond butter/Veggies/Salsa
485-13-40-38
http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/002-4.jpg

5:15 pm
7 oz Turkey/Spinach/tomato/1tblEvoo
400-16-5-44
http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/003-2.jpg

8:00 pm
7 oz Chicken/1 Tbls Almond butter/Brussel sprouts/salsa
355-11-13-44
http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/004.jpg

9:45 pm
40g Oats/50g Blueberry/16g Almonds
290-11-37-6
http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/005.jpg

11:30 pm
40g Casien/ 10g Almonds
200-6-4-31
http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/006.jpg
http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/007.jpg

Totals
2095-80-141-200

[themoose333]

Last night didn't go so well.
Today is a new day though.
Just wondering, am i supposed to count veggies like spinach and broccoli. I know i gotta count carrots and thinks like that but what about the greens.


If you eat them yes lol, sure they don't add too many calories but they're part of your intake. I usually eat near 200 cals worth of spinach/broccoli each day which can add up over the weeks. Don't limit them by any means though.

Foods are looking good!

[DapperDanMan]

Day 4: 1-10-2011

School started today and at the end of school my car died so I had a long period of nothing, /feelsbadman.

But staying on track.

7:30 am
4oz Chicken/45g Brown Rice/Veggies//Salsa
370-4.5-53
http://i1177.photobucket.com/albums/x351/dapperdanman55/001-1.jpg

During classes almonds 32g
180-16-5-6

3:00 pm
8 Egg whites/1 Egg/40g Oats/50g Blueberry/Salsa
http://i1177.photobucket.com/albums/x351/dapperdanman55/002.jpg

6:30 pm
30g Protein/ 1cup Milk
205-2-15-35

8:15 pm I over did the almonds and am guessing on the amount, I think I was too low.
8oz Turkey/Veggies 250g/Ezik tortillas 2/Ketchup 2 tbls/Almonds2/almondbutter2
(((No pic)(got lazy))))

10:00 pm
6oz Chicken/Brussel sprouts/veggies/almonds
430-19-13-38
http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/001-4.jpg

11:30 pm
40g Casien
150-3-3-28

Total
2510-86-181-236

[DapperDanMan]

Day 5: 1-11-2011

10:00 am
4oz Chicken/40g Oats/75g Blueberry
370-8-38-30
http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/002-5.jpg

During School.
15g Almonds
80-7-3-2
http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/003-3.jpg

2:45 pm
5 Egg Whites/1 Egg/1 Can Tuna/150g Sweet Potato/Veggies/Salsa
510-9-48-50
http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/004-1.jpg

4:00 pm
125g Black Beans
100-0-19-6
http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/005-1.jpg

6:30 pm
40g protein/ Milk
275-1-15-44

9:20 pm
6oz Salmon/Chicken patty/Spinach/Veggies
550-26-12-53
http://i1177.photobucket.com/albums/x351/dapperdanman55/Food/006-1.jpg