m_pollock
04-14-2011, 10:18 PM
178# (160#LBW, 18#BF @ 10%)
Mesomorph with a borderline ectomorph metabolism and three weeks post-bulk.
Currently trying to get down to 174# with 14#BF @ 8% for a little more of an overall definition while maintaining my lean mass. Decided to go with a 40p/40c/20f but I'm not even sure if that's a step in the right direction. BMR around 2000cal/day - 200g protein, 200g carbohydrates, 45g fats.
This is what it looks like, with a workout @ 12-1:30 6x a week (S cardio, M off, T should/traps, W arms, T legs, F abs, S back/chest). Minimal amount over total cal/day, but that's fine as the BMR above does not necessarily include my total expenditure.
Any opinions, thoughts, or food alternatives? I have a difficult training schedule because mid-afternoon is the only time I'm allotted to workout. Had to butcher this up quite a bit to make sure I'm getting enough pre-workout carbs in. But maybe I'm overzealous of that right now?
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
5:00am
All Whites Liquid Egg Whites - Egg, 1 cup 120 4g 0g 24g 0mg 380mg 0g 0g
Kraft - Singles - American Cheese, 1 slice (19 grams) 60 1g 5g 3g 15mg 230mg 1g 0g
Butterball - Everyday Turkey Bacon, 1 slices 25 0g 2g 2g 15mg 80mg 0g 0g
Eggs - Scrambled (whole egg), 1 large 101 1g 7g 7g 215mg 171mg 1g 0g
Aunt Jemima - Whole Wheat Pancakes, 1/4 cup dry mix (Approx 3 - 4" Pancakes 200 29g 6g 8g 60mg 670mg 7g 3g
Publix - Milk Skim, 0.25 cup 23 3g 0g 2g 1mg 33mg 3g 0g
Calories 529 Carbs 38 Fats 20 Protein 46
8:00am
Smucker's - Natural Peanut Butter - Creamy, 1 Tbsp 100 3g 8g 4g 0mg 53mg 1g 1g
Fruit - Banana (7-8"), 1 Medium 105 27g 0g 1g 0mg 1mg 14g 3g
Arnold's - Natural Health Nut Bread, 1 slice 120 21g 2g 5g 0mg 170mg 3g 2g
Calories 325 Carbs 51 Fats 10 Protein 10
11:00am
Optimum Nutrition - Gold Standard Natural Whey Protein (Vanilla), 1 rounded scoop (32 g) 114 3g 1g 24g 0mg 242mg 2g 1g
Publix - Milk Skim, 2 cup 180 26g 0g 18g 10mg 260mg 24g 0g
Quaker Oats Old Fashioned - 100% Wholegrain Rolled Oats (Uncooked), 1/2 cup 150 27g 3g 5g 0mg 0mg 1g 4g
Calories 444 Carbs 56 Fats 4 Protein 47
1:45pm
Publix - Milk Skim, 2 cup 180 26g 0g 18g 10mg 260mg 24g 0g
Optimum Nutrition - Gold Standard Natural Whey Protein (Vanilla), 1 rounded scoop (32 g) 114 3g 1g 24g 0mg 242mg 2g 1g
Calories 294 Carbs 29 Fats 1 Protein 42
5:45pm
Publix Brand - Ceaser Salad Kit, 1.5 cups 130 8g 11g 2g 5mg 280mg 3g 1g
Publix - Boneless Skinless Chicken Breasts, 4 oz 140 0g 4g 25g 65mg 70mg 0g 0g
Calories 270 Carbs 8 Fats 15 Protein 27
9:45pm
Publix - Original Cut Green Beans, 1 container (1 4/5 cups ea.) 70 14g 0g 0g 0mg 1,330mg 7g 7g
Publix - Fresh Frozen Fillets - Tilapia, 3 oz (84g) cooked 110 0g 3g 22g 75mg 30mg 0g 0g
Calories 180 Carbs 14 Fats 3 Protein 22
TOTAL: 2,042 196g 53g 194g 471mg 4,502mg 93g 23g
Thanks in advance/
Mesomorph with a borderline ectomorph metabolism and three weeks post-bulk.
Currently trying to get down to 174# with 14#BF @ 8% for a little more of an overall definition while maintaining my lean mass. Decided to go with a 40p/40c/20f but I'm not even sure if that's a step in the right direction. BMR around 2000cal/day - 200g protein, 200g carbohydrates, 45g fats.
This is what it looks like, with a workout @ 12-1:30 6x a week (S cardio, M off, T should/traps, W arms, T legs, F abs, S back/chest). Minimal amount over total cal/day, but that's fine as the BMR above does not necessarily include my total expenditure.
Any opinions, thoughts, or food alternatives? I have a difficult training schedule because mid-afternoon is the only time I'm allotted to workout. Had to butcher this up quite a bit to make sure I'm getting enough pre-workout carbs in. But maybe I'm overzealous of that right now?
FOODS Calories Carbs Fat Protein Cholest Sodium Sugars Fiber
5:00am
All Whites Liquid Egg Whites - Egg, 1 cup 120 4g 0g 24g 0mg 380mg 0g 0g
Kraft - Singles - American Cheese, 1 slice (19 grams) 60 1g 5g 3g 15mg 230mg 1g 0g
Butterball - Everyday Turkey Bacon, 1 slices 25 0g 2g 2g 15mg 80mg 0g 0g
Eggs - Scrambled (whole egg), 1 large 101 1g 7g 7g 215mg 171mg 1g 0g
Aunt Jemima - Whole Wheat Pancakes, 1/4 cup dry mix (Approx 3 - 4" Pancakes 200 29g 6g 8g 60mg 670mg 7g 3g
Publix - Milk Skim, 0.25 cup 23 3g 0g 2g 1mg 33mg 3g 0g
Calories 529 Carbs 38 Fats 20 Protein 46
8:00am
Smucker's - Natural Peanut Butter - Creamy, 1 Tbsp 100 3g 8g 4g 0mg 53mg 1g 1g
Fruit - Banana (7-8"), 1 Medium 105 27g 0g 1g 0mg 1mg 14g 3g
Arnold's - Natural Health Nut Bread, 1 slice 120 21g 2g 5g 0mg 170mg 3g 2g
Calories 325 Carbs 51 Fats 10 Protein 10
11:00am
Optimum Nutrition - Gold Standard Natural Whey Protein (Vanilla), 1 rounded scoop (32 g) 114 3g 1g 24g 0mg 242mg 2g 1g
Publix - Milk Skim, 2 cup 180 26g 0g 18g 10mg 260mg 24g 0g
Quaker Oats Old Fashioned - 100% Wholegrain Rolled Oats (Uncooked), 1/2 cup 150 27g 3g 5g 0mg 0mg 1g 4g
Calories 444 Carbs 56 Fats 4 Protein 47
1:45pm
Publix - Milk Skim, 2 cup 180 26g 0g 18g 10mg 260mg 24g 0g
Optimum Nutrition - Gold Standard Natural Whey Protein (Vanilla), 1 rounded scoop (32 g) 114 3g 1g 24g 0mg 242mg 2g 1g
Calories 294 Carbs 29 Fats 1 Protein 42
5:45pm
Publix Brand - Ceaser Salad Kit, 1.5 cups 130 8g 11g 2g 5mg 280mg 3g 1g
Publix - Boneless Skinless Chicken Breasts, 4 oz 140 0g 4g 25g 65mg 70mg 0g 0g
Calories 270 Carbs 8 Fats 15 Protein 27
9:45pm
Publix - Original Cut Green Beans, 1 container (1 4/5 cups ea.) 70 14g 0g 0g 0mg 1,330mg 7g 7g
Publix - Fresh Frozen Fillets - Tilapia, 3 oz (84g) cooked 110 0g 3g 22g 75mg 30mg 0g 0g
Calories 180 Carbs 14 Fats 3 Protein 22
TOTAL: 2,042 196g 53g 194g 471mg 4,502mg 93g 23g
Thanks in advance/