Xx Jhudi's Cutting Thread (Meals with info + Pics) xX

[Jhudi]

Anyone have an opinion of the macros I had today? I think my fats were alittle high, but I was hoping someone could let me know if I should keep eating the way I have been for the past few days or change anything up?

[determined4000]

There is no such thing as fat being too high, just calories

[Jhudi]

Breakfast


eggEdit
4
280
18
860
260
4
0
0
24

BroccoliEdit
1
31
0
0
30
6
2
2
3

CauliflowerEdit
1
25
0.1
0
30
5.3
2.4
2.5
2

Chicken BreastEdit
1
130
1
68
77
0
0.1
0
27

Low carb tortilla wrapEdit
2
120
4
0
360
16
0
10
12


Lunch



Baby Carrots, RawEdit
1
35
0
0
65
8
5
2
1

Turkey SandwichEdit
1
230
6
10
7
27
3
5
17

Pork RindsEdit
1
80
5
20
310
0
0
0
7



Afternoon Snack



100% Whey Protein ShakeEdit
1
120
2
0
55
3
1
1
23

Blue Diamond AlmondsEdit
1
163
14
0
0
6
1
3.5
6


Dinner



Turkey SandwichEdit
1
230
6
10
7
27
3
5
17


Evening Snack

Chobani Blueberry Greek YogurtEdit
1
140
0
0
65
20
20
0
14

Daily Intake Totals

Cals
1584
Fat
56 g
Cholesterol
968 mg
Sodium
1266 mg
Carbs
122 g
Sugars
38 g
Fiber
31 g
Protein
153 g

Gotta study right now as I just got home from work. Very generic day of eating for me nothing really stood out for me to take a picture of anything. Macros aren't as good as they have been the past 2 days but I really was eating on the run all day today.

I really want to hit up a Trader Joes thats near my house after I read that thread about all the great stuff in there and that its way cheaper than Whole foods!

Did a full hour of P90x Kenpo today planning on hitting the gym and weights tomorrow after trader joes

Sorry for no pics and crappy post tonight just dont have alot of time today to put out a really good set !

See ya all tomorrow!

[determined4000]

Even if the eats arent the best, you havent reverted to junk and overeating.
You could have made an excuse to hit up fast food (something I assume you would have done in the past) or grabbed a bag of chips.
May want to consider cooking in bulk and refrigerating. Saves a lot of time for me when I am working 40+ hours with 12 hours commuting during the week.

[Jhudi]

Even if the eats arent the best, you havent reverted to junk and overeating.
You could have made an excuse to hit up fast food (something I assume you would have done in the past) or grabbed a bag of chips.
May want to consider cooking in bulk and refrigerating. Saves a lot of time for me when I am working 40+ hours with 12 hours commuting during the week.

Just mad I didnt get to eat a really good meal at dinner

[determined4000]

Just mad I didnt get to eat a really good meal at dinner

good
sounds like you like eating quality instead of quantity nowadays
Like I said, try bulk cooking
a few lbs of chicken, veggies and a little rice stir fried (use Pam)
portion out into tupperware and good to go for a few days at a time
Or just cook the meat in bulk and pop some frozen veg/ sweet potato in the microwave when needed
can of beans is a good quickie too

[Jhudi]

Cheat meal today whats should I Nom on?

[Mr-Paradox]

Cheat meal today whats should I Nom on?

If you have no cravings I say don't, save it for when you really crave something

[Jhudi]

If you have no cravings I say don't, save it for when you really crave something

Heh I have cravings man everyday thats the hard part of being obese and trying to lose weight!

I allow myself 1 cheat meal per week on my diet to keep me focused and I was thinking of ideas for today!

[creed428]

what are you craving? sweets? high fat foods? this makes the recommendations easier

[ian0789]

Why have a cheat day/meal. If your going to a BBQ or a wedding maybe but Id never put a scheduled one into my diet every week. You could have Oatmeal/Choc Protein Powder/Peanut Butter. That's even better then a cheat meal in my eyes! and its not that bad in the Macro Department lol

Anyways GL with your goals / Med Exams =)

[Jhudi]

Why have a cheat day/meal. If your going to a BBQ or a wedding maybe but Id never put a scheduled one into my diet every week. You could have Oatmeal/Choc Protein Powder/Peanut Butter. That's even better then a cheat meal in my eyes! and its not that bad in the Macro Department lol

Anyways GL with your goals / Med Exams =)

Having a good cheat meal if done right according to what I have read can boost your metabolism. Just make sure you aren't thinking I am binging a cheat meal is eating something that I normally don't incorporate into my diet!

So I decided what I wanted and I had 6 crazy breadsticks from Little Ceasers and honestly it wasnt that bad macro wise other than alot of carbs for a lunch. It actually fit into my macros to where I am not going over anything!

[Jhudi]

Ian have you ever cut before at a large weight?

Or are you just on a bulk I noticed you were kind of small 144 lbs. Its alot different for us bigger guys!

[determined4000]

Having a good cheat meal if done right according to what I have read can boost your metabolism. Just make sure you aren't thinking I am binging a cheat meal is eating something that I normally don't incorporate into my diet!

So I decided what I wanted and I had 6 crazy breadsticks from Little Ceasers and honestly it wasnt that bad macro wise other than alot of carbs for a lunch. It actually fit into my macros to where I am not going over anything!

Unfortunately this isnt true. Cheats do not boost metabolsim. They are just a mental break from your diet. "Refeeds" are what have to do with raising leptin levels. They are more needed if you are lean and hae been on a long cut. There are specific guidelines for them. Very low fat, complex-carb heavy (ex. bagels, potatoes, rice, oats) with no added fat/sugars.

What you did is fine, especially if you were able to stay within macros. But it will not have a metabolism boosting effect.

[determined4000]

Ian have you ever cut before at a large weight?

Or are you just on a bulk I noticed you were kind of small 144 lbs. Its alot different for us bigger guys!

like I said, refeeds are actually more needed for leaner individuals

[Jhudi]

Unfortunately this isnt true. Cheats do not boost metabolsim. They are just a mental break from your diet. "Refeeds" are what have to do with raising leptin levels. They are more needed if you are lean and hae been on a long cut. There are specific guidelines for them. Very low fat, complex-carb heavy (ex. bagels, potatoes, rice, oats) with no added fat/sugars.

What you did is fine, especially if you were able to stay within macros. But it will not have a metabolism boosting effect.

I was under the impression when you eat lots of veggies + lots of protein you are putting your body into a starvation mode where it feeds on stored body fat, and if you add a high carb cheat it spikes the insulin and boosts the metabolism almost like stoking the fire inside your body. I read this in the article section on BB.com, but maybe it doesnt work for bigger guys if you can post some articles about it would be helpful! or anyone have links to the specifics of this!

[determined4000]

I was under the impression when you eat lots of veggies + lots of protein you are putting your body into a starvation mode where it feeds on stored body fat, and if you add a high carb cheat it spikes the insulin and boosts the metabolism almost like stoking the fire inside your body. I read this in the article section on BB.com, but maybe it doesnt work for bigger guys if you can post some articles about it would be helpful! or anyone have links to the specifics of this!

http://www.bodybuilding.com/fun/berardi14.htm
Cheat meal frequency and/or size should be minimized when over 15-20% body fat. I've discussed this before in a previous Appetite For Construction column. Basically, the fatter you are, the more likely that any excess food will be shuttled toward body-fat storage rather than muscle mass. So, if you're fat, minimize your over eating.

Don't have cheat days or meals while you're trying to lose weight.
One meal will not upregulate your sluggish dieter's metabolism, despite what you've heard. Sure, the metabolic rate gets upregulated for a few short hours after the big meal, but no way will this thermogenesis account for the large caloric load you'll be dumping into the gut at once.

[mommalu]

fat just didn't work out today =(

Not sure where I am going to get it from but maybe I can add some bacon to breakfast or something!

Raw almonds
Avocado
Extra Virgin Olive oil
Eggs
ANPB
Salmon

Just to name a few

[ian0789]

Nah Im on a slow bulk from getting over a ED :0 and its working out well. Started off at 135 a few months back.

There are some many great choices to things you can make that taste just like cheat meals and are not to bad. I don't know its probably just me but I am against any fast food / restaurant that doesn't make its food fresh or from quality products. My friends hate going out to eat with me for that lol!

I just think alot of that is broscience about eating to boost up your system. I mean maybe if you eat a crap ton of food your body will try to work its self up a bit more to get it out of your system but I think its safe to say one can eat the same healthy foods all the time and not need to cheat with the idea is going to help them refuel) Or like determined posted if your trying to lose weight its not a good idea.

[Jhudi]

Breakfast


eggEdit
3
210
13.5
645
195
3
0
0
18

Chicken BreastEdit
1
130
1
68
77
0
0.1
0
27

Ny StripEdit
1
180
9
0
0
0
0
0
23

Low carb tortilla wrapEdit
1
60
2
0
180
8
0
5
6

brown riceEdit
1
106
0.9
0
0
21.8
0.5
1.6
2.5

Breakfast Totals

686
26.4
713
452
32.8
0.6
6.6
76.5

Morning Snack

100% Whey Protein ShakeEdit
1.5
180
3
0
82.5
4.5
1.5
1.5
34.5

Blue Diamond AlmondsEdit
1
163
14
0
0
6
1
3.5
6

Jif Peanut ButterEdit
0.5
95
8
0
75
3.5
1.5
1
4

Morning Snack Totals

275
11
0
157.5
8
3
2.5
38.5

Lunch


Turkey SandwichEdit
1
230
6
10
7
27
3
5
17

Pumpkin SeedsEdit
3
138
11.9
0
0
4.5
0
1.2
6

Lettuce, RomaineEdit
2
20
0.1
0
4.5
1.3
2
2
0.9

Schlotzky's Salad Extras - Greek Balsamic VinaigretteEdit
1
170
17
55
330
2
15
0
0


Dinner

Food
Servings
Cals
Fat
Chol
Sodium
Carbs
Sug
Fiber
Prot

Turkey SandwichEdit
1
230
6
10
7
27
3
5
17

Hidden Valley Ranch DressingEdit
1
140
14
10
260
2
1
0
1







Post-workout


100% Whey Protein ShakeEdit
1.5
180
3
0
82.5
4.5
1.5
1.5
34.5

Blue Diamond AlmondsEdit
1
163
14
0
0
6
1
3.5
6



Cals
2062
Fat
93 g
Cholesterol
743 mg
Sodium
972 mg
Carbs
115 g
Sugars
17 g
Fiber
30 g
Protein
199 g

Not too much to report today other than got called into work and didnt get a workout in with weights but I got 30 mins of P90x in!

Surprise tomorrow is I am posting my new workout with weights that I picked up from a guy in NYC i think I am really going to do some good to my body with this new workout.

Also its going to target 1 muscle group a day!

So details tomorrow see you guys then back to studying!

[ErickStevens]

As a former fat guy, allow me to play Devil's Advocate: I'm going to encourage Jhudi to have that cheat meal.

As it's been touched on before, cheat meals/refeeds become more useful when you're leaner. While this is true, it only addresses the physiological aspect of the diet and not the psychological. If Jhudi adheres to the rest of this week the way he says he does then one meal will not make a difference. Conversely the cheat meal will help him adhere to his strict plan the rest of the week because: a. He has something to look forward to as a reward and b. After his cheat meal he'll probably feel like crap for a few days which will be all the more motivation to get back on the horse.

Time for a little math. 5 meals per day x 7 days per week = 35 meals. 35 perfect, clean, healthy meals - 1 total crap meal (Not a binge Jhudi!) = 34 good meals. That would mean you'd be eating clean roughly 97% of the time. When you have as much weight to lose as Jhudi that will be more than enough.

I'll leave you with one last tip, Jhudi: For your cheat I'm going to reccomend that you go to a restraunt. Not a buffet or all you can eat joint, just a regular restraunt you enjoy. Order an app, an entree, and a desert. Eat, enjoy, and go home. That's it. Don't binge or graze. No stops on the way home. Sit down, eat, get up. The end.

Capice?

[BlackHeart.au]

Im inspired by you jhudy!!! great that you're learning so much from these forums with an open mind. I really do think Determind4000 offers best advise you can get here and really paying attension for you're future heath.

All i can say is, keep you're chin up as the big reward will eventually come, being respected not just by other's but most importantly yourself.

Keep the fat intake up = more testerone, more muscle, less bodyfat and smarter.

Goodluck.

[Jhudi]

As a former fat guy, allow me to play Devil's Advocate: I'm going to encourage Jhudi to have that cheat meal.

As it's been touched on before, cheat meals/refeeds become more useful when you're leaner. While this is true, it only addresses the physiological aspect of the diet and not the psychological. If Jhudi adheres to the rest of this week the way he says he does then one meal will not make a difference. Conversely the cheat meal will help him adhere to his strict plan the rest of the week because: a. He has something to look forward to as a reward and b. After his cheat meal he'll probably feel like crap for a few days which will be all the more motivation to get back on the horse.

Time for a little math. 5 meals per day x 7 days per week = 35 meals. 35 perfect, clean, healthy meals - 1 total crap meal (Not a binge Jhudi!) = 34 good meals. That would mean you'd be eating clean roughly 97% of the time. When you have as much weight to lose as Jhudi that will be more than enough.

I'll leave you with one last tip, Jhudi: For your cheat I'm going to reccomend that you go to a restraunt. Not a buffet or all you can eat joint, just a regular restraunt you enjoy. Order an app, an entree, and a desert. Eat, enjoy, and go home. That's it. Don't binge or graze. No stops on the way home. Sit down, eat, get up. The end.

Capice?

The cheat really does do that for me in looking forward to eating something that I really like! I think the idea of the restaurant thing is prolly the best idea thank you for the encouragement!

[IrishPilot]

...For your cheat I'm going to reccomend that you go to a restraunt...Order an app, an entree, and a desert. Eat, enjoy, and go home. That's it....Sit down, eat, get up. The end.

Capice?

This is some of the best advice you will receive on this board. Not only does it encourage balance, but it allows you to relieve diet stress, bump to the metabolism to keep things moving, as well as gives specific structure to prevent your hungry hands from finding more to eat in the cupboards. The best of us sometimes find ourselves having a hard time stopping the binge snowball that wants to occur during a free meal/refeed.

It also comes from the voice of experience, rather than a "read & recite'er."

Best of luck in your quest!

[ErickStevens]

The cheat really does do that for me in looking forward to eating something that I really like! I think the idea of the restaurant thing is prolly the best idea thank you for the encouragement!

I know how it is. This journey isn't going to be easy or quick - But it will be the best trip you've ever taken, I promise you that.

[Jhudi]

Breakfast




Quaker OatmealEdit
1
160
2
0
270
33
13
3
4

Bear Naked All Natural Granola Fruit And NutEdit
1
140
7
0
0
16
5
3
3

100% Whey Protein ShakeEdit
1.5
180
3
0
82.5
4.5
1.5
1.5
34.5


Lunch





Sirloin, BisonEdit
2
290
10
146
90
0
0
0
48

AsparagusEdit
1
27
0.2
0
3
5.2
2.5
2.8
3

Boar's Head Gouda CheeseEdit
1
110
9
30
280
0
0
0
6


Afternoon Snack


Chobani Blueberry Greek YogurtEdit
1
140
0
0
65
20
20
0
14

Bear Naked All Natural Granola Fruit And NutEdit
1
140
7
0
0
16
5
3
3

Blue Diamond AlmondsEdit
1
163
14
0
0
6
1
3.5
6


Dinner



Sirloin, BisonEdit
2
290
10
146
90
0
0
0
48

AvacadoEdit
1
50
4.5
0
0
2
0
2
1

Sweet Potato, baked with skinEdit
1
180
0.3
0
72
41.4
16.9
6.6
0

AppleEdit
1
65
0
0
1
17
13
3
0

Boar's Head Gouda CheeseEdit
1
110
9
30
280
0
0
0
6

Calories
2045
Fat
76 g
Cholesterol
352 mg
Sodium
1234 mg
Carbs
161 g
Sugars
78 g
Fiber
28 g
Protein
176 g


Didnt eat 2 burgers at lunch I could barely eat 1 so i split them up!

I couldnt eat a whole sweet potato either so I have some leftovers!

Thought my food went great today breakfast was my attempt at a sludge and it was ok...going to attempt better another time

Workout was 200 golfballs at the range + p90x for 45 mins

Back to studying peeps!

[creed428]

Almost don't wanna post this because its so stupid on my behalf but...
when you post your meals can you just list (calories,fat,carbs,protein) and write it horizontally not vertically please? the way your doing it now makes your posts really long and kind of annoying to look at.

[Jhudi]

Almost don't wanna post this because its so stupid on my behalf but...
when you post your meals can you just list (calories,fat,carbs,protein) and write it horizontally not vertically please? the way your doing it now makes your posts really long and kind of annoying to look at.

I am on a Mac man this is how I copy and paste it for people to see right from livestrong if you have a better idea let me know, but this is how I do it

SORRY

[Jhudi]

tried it a diff way and it didnt work sorry

[creed428]

no worries at all buddy didnt realize you were just copy pasting from a program of course that does explain why you have the word EDIT after each food entry haha I was actually trying to make it easier and save you some time if you were plugging all those numbers in manually. ok and maybe make it easier for me to follow a little haha

Keep kicking A$$