need some cutting help.

[rsm688]

heres my current diet (started about a week ago)

Diet:

Breakfast (7:30):
1.5 cup of Kashi Go-Lean cereal in skim milk

Snack (9:50):
1 banana
1 scoop whey in water

Lunch (12):
Sandwich: Whole wheat bread, lettuce, black olives, fat free sweet onion sauce, few slices of delit style ham and turkey breast
Carrots and Fat Free Ranch Dressing

Snack (2):
1/2 PB&J (1 slice whole wheat bread folded in half, natural PB and natural jelly)
1 glass skim milk

Dinner (6):
Small/Medium portion of steak or chicken breast
Green Veggies (snow peas, broccoli, etc)
Glass of Skim MIlk

Bed (10):
1 scoop whey in skim milk

Workout:
1 spoonfull of glutamine in water 30 min pre workout
1 scoop whey in water immediately before workout
1 scoop whey in water post workout


Cardio: 3 days a week

NUMBERS:

breakfast: 4.5g fat, 38g carb, 17g protein, 320 calories
snack: 2.5g fat, 28g carb, 1g protein, 220 calories
lunch: 14g fat, 74.5g carb, 22g protein, 520 calories
snack: 18g fat, 49g carb, 27g protein, 460 calories
dinner: ????????????????????????????????????
snack: 1.5g fat, 28g carb, 40g protein, 160 calories

so minus dinner ive got:
41g fat
222g carb
133g protein
1810 calories


i have 4-5 weeks to get my bf down as low as possible (trying to hit 5-6% BF), right now im about 9.5% BF (pics comin soon). Im part meso/endo. 18 5'9" 158 lbs.

here is what i need according to Layne's amazing article:
1600 Calories
45g Fat
230g Protein
100g Carbs


i need some help fixing my diet to meet those numbers and i need some help coming up with a good meal for dinner. im really high in carbs and really low in protein right now. fats are pretty close and calories are a little bit too high. Help would be greatly appreciated

thanks,
spencer

[rsm688]

http://i30.photobucket.com/albums/c314/rsm688/Spcarandmore002.jpg
http://i30.photobucket.com/albums/c314/rsm688/Spcarandmore001.jpg

and the lighting makes me look more cut than i really am, when im out in the sun i dont look near as good



btw this is not for an actual competition, im doing a photoshoot at the beach for a friends mom's surfstore in a bunch of swimsuits and whatnot. im going to start hitting the tanning bed too.

oh and feel free to change anything on the list. i can choke food down knowing the benefit its doing so i dont care what you replace anything with. just trying to hit my numbers.


thanks,
spencer

[rsm688]

heres current supplements:
EC Stack
Fish Oil and Flax Seed Oil
Now ADAM
Arginine
Niacin

will be here tomorrow or monday and will start as soon as as i get them:
EGCG
Sesamin
Melting Point

increasing water intake a good bit


heres my workout (feel free to critique also):

This is based off Rippetoes with my own modifications
----------------------------------------------------------------
Workout A:

ATG Squats 3x5
Bench 3x5
Deadlift 1x5
Push Ups 3x10
Hammer Curls 3x5
Abs:
Lying Leg Raises 3x8
Vaccuums 3x 30 seconds
Weighted Decline Situps 3x6
Hanging Leg Raises 3x10 (with 10lb medicine ball in between knees)
Planks 3x 60 seconds

Workout B:

ATG Squats 3x5
Standing Military Press 3x5
Power Cleans 3x5
Push Ups 3x10
Cable Crossovers 3x5
Overhead Tricep Extensions 3x5
Abs:
Reverse Crunches 3x8
Vaccuums 3x 30 seconds
Incline Twists 3x8
Ab Machine 3x6
Planks 3x 60 seconds

Cardio:
1.)Heavy Bag Punchouts 3x30 seconds
2.)Heavy Bag Work 3x 3 minutes
3.)HIIT
4.)Jogging (1 mile)

Weekly Layout:
Mon- Workout
Tues- Cardio 2 and Cardio 3
Wed- Workout
Thur- Cardio 1 and Cardio 4
Fri- Workout
Sat- Off
Sun- Cardio 1 and Cardio 2 and Cardio 3

-Workouts alternate ABA BAB ABA BAB and so on


-----------------------------------------------------------------------

hope i have given enough info (and not too much haha)

thanks again,
spencer

[PumpJunky]

Do you have a contest in mind?

I'd suggest you add some overall mass before considering a cut or show.

[rsm688]

btw this is not for an actual competition, im doing a photoshoot at the beach for a friends mom's surfstore in a bunch of swimsuits and whatnot. im going to start hitting the tanning bed too.


nope its for a photoshoot. i know i need mass, in about 3 months im going on a LONGGGGG bulk and put on a good bit of mass. i wouldnt dream of competing at my size, i would feel like an idiot standing up there with guys twice my size haha

[rsm688]

im thinking for breakfast change

this:
Kashi Go Lean in Skim Milk
4.5g fat, 38g carb, 17g protein, 320 calories

to this:
1 Cup Steel Cut Oats in Skim Milk
1 Scoop Whey in Skim Milk
3.5g fat, 52g carb, 46g protein, 430 calories


i know i added a few more carbs and calories but it adds a bunch of protein that i really need and they are great complex carbs

and changing

this:

1/2 PB&J (1 slice whole wheat bread folded in half, natural PB and natural jelly)
1 glass skim milk
18g fat, 49g carb, 27g protein, 460 calories

to this:

1/2 PB(1 slice whole wheat bread folded in half, natural PB)
1 glass skim milk
18g fat, 36g carb, 27g protein, 410 calories

that gets rid of 13g carbs and 50 calories and about 18g of unneeded sugar just for a little sweetness to it


so now minus dinner ive got:
40g fat
223g carb
162g protein
1870 calories

what im aiming for:
45g Fat
100g Carbs
230g Protein
1600 Calories

thanks,
spencer

[brademan76]

Read Laynes Contest prep article. Even though you aren't training for a contest, it gives you good information on your body physiology. Calculate you macros. You should be able to put something together for your own specific goals after that. You know what foods you can substitute so you shold be able to figure it out.

Look for foods low in sugar, lean meats etc.

- I don't think you need to be drinking milk at every meal. Sure its got some protein, but its got about 12g carbs per cup (mostly sugar).

And You look like Ross from Two-A-Days... just saying.

[rsm688]

Read Laynes Contest prep article. Even though you aren't training for a contest, it gives you good information on your body physiology. Calculate you macros. You should be able to put something together for your own specific goals after that. You know what foods you can substitute so you shold be able to figure it out.

Look for foods low in sugar, lean meats etc.

- I don't think you need to be drinking milk at every meal. Sure its got some protein, but its got about 12g carbs per cup (mostly sugar).

And You look like Ross from Two-A-Days... just saying.

read the layne article, thats what caused me to change my diet and go for those numbers i posted up i wanna get to. yeah the milk was just to get my protein in, im going to add some lean steak and maybe some chicken in and get rid of some milk.

haha i will have to see what he looks like, didnt really watch that show that much

thanks,
spencer