This is my meal plan drawn up by a online personal trainer ( Josef Rakich ) designed for my body to cut:
MEAL 1
Item
Whey protein powder 2 scoops (60g)
Banana (large) 1 (136g)
MEAL 2
Item
Chicken breast (cooked) 6oz (170g)
Brown rice (cooked) 1 cup (195g)
MEAL 3
Item
Egg whites 1 cup (243g)
Canned tuna (drained) 1 can (165g)
Almonds (Whole) ½ cup (72g)
MEAL 4
Item
Whey protein powder 2 scoops (60g)
Multigrain oatmeal ½ cup (40g)
MEAL 5
Item
Ground beef (cooked) 3oz (85g)
Broccoli (chopped) 1 cup (91g)
Tomatoes (cherry) 1 cup (149g)
Carrots (chopped) 1 cup (128g)
CUMULATIVE STATS
Macronutrient
Protein 270.2g
Carbohydrate 158.7g
Fat 67.1g
Total Calories 2319.5
Ive been doing this diet for about a month and 2 weeks now and i started off from 11.5 stone and now I'm 10.8 stone. Recently ive lost some strength in my workouts and its annoyed me so much and im beginning to get tired of dieting. I do wanna be ripped and its like a month away for summer here in the UK. Ive recently started to do alot more cardio but my cardio is only walking home from gym which is around 45 minutes and on sundays i play football. Is there any way to speed up the process?
A friends birthday is coming up too and cant wait for it, were having indian, im gonna have one cheat meal and snacks for that evening.
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06-19-2012, 08:30 AM #1
- Join Date: Aug 2011
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 103
- Rep Power: 157
Not seeing much of a progress on cut?
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06-19-2012, 08:33 AM #2
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06-19-2012, 08:41 AM #3
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06-19-2012, 08:58 AM #4
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06-19-2012, 08:59 AM #5
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06-19-2012, 09:00 AM #6
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06-19-2012, 09:42 AM #7
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06-19-2012, 10:01 AM #8
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06-19-2012, 10:05 AM #9
Protein is pretty high, I'd replace about 80-100g of protein with carbs instead, it will definitely help with strength if you're killing glasses of water every chance you get.
You don't have to eat 5-6 meals regardless of what Josef said and it doesn't have to be "clean", just focus on hitting those macros anyway you can.
If you're still losing weight over 6 weeks, then time is what is going to help you. Just keep with it man, 6 weeks isn't much in the grand scheme of things.
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06-19-2012, 10:05 AM #10
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06-19-2012, 10:29 AM #11
- Join Date: Aug 2011
- Location: United Kingdom (Great Britain)
- Age: 31
- Posts: 103
- Rep Power: 157
I thought keeping it clean would benefit me in a much better way than spending money on a subway and getting pointless cal from there. Everyone suggest i should ditch the protein shake twice a day to once...and ill do that. Sometimes i just crave a steak or a sexy subway..any fast food but always restrict. Im so new to all of this and i dont know how much calories are in my meals individually so i can substitute it for takeaway or something.
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06-19-2012, 10:33 AM #12
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06-19-2012, 10:34 AM #13
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06-19-2012, 10:39 AM #14
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06-19-2012, 10:52 AM #15
Holy crap in a hat.. just wow. I feel bad for you man.. The advice given by people above is good... your protein is really high.. and fats could easily go 75-80G a day. Plus carbs are carbs.. you should focus on protein/fat goals then carbs.. as everyone handles them differently, and in your case, 158G seems low IMO. Some people need more, some people need less, just depends on how YOU feel. And how much weight you losing weekly? If you are trying to cut, figure out your TDEE... then eat a 10-20% deficit..(in most cases it's 250-500 cals less a day) by consuming mostly whole and minimally processed foods. I still eat ice cream, I still eat chocolate, cakes, pizza, etc.. and I've lost over 32 pounds in less than 4 months while only dropping 10 pounds on my bench. Read the stickies, quit throwing away your money, and eat food instead of drinking it (unless of course you like shakes and protein powder, I use it in waffles and protein fluffs). Good luck man!! And remember, MARATHON.. not a SPRINT!
Learning something new here every single day... and I'm still not sure if I understand : /
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