My cutting diet for a 300 lb man, input please

[Strik9]

This is based off Dave Palumbo's cutting diet. (High Protein, Med. Fat, Low Carbs)

My 'before' pictures are attached.

Start Date: 3/20/2010
Height: 6’3
Weight: 290 lbs

Meal 1: 4 Whole Eggs (hardboiled)

Meal 2: 50G EAS Whey Protein Shake w/ non-fat milk. 3 pieces of celery w/ all-natural peanut butter

Meal 3 (Lunch): 8oz chicken breast with ½ cup of almonds. 1 cup of asparagus

Meal 4: 50G EAS Whey Protein Shake w/ non-fat milk. 3 pieces of celery w/ all-natural peanut butter

Meal 5 (Dinner): 8oz of steak or chicken or salmon. Green salad w/ macadamia nuts

Meal 6: 50G EAS Whey Protein Shake w/ non-fat milk. 3 pieces of celery w/ all-natural peanut butter

Cheat Meal on Sunday: 4 Pieces of Pizza or something good =)

I will also drink about a gallon of water per day.

My workouts will include long, slow jogs (like speedwalk slow) for atleast 20-30 minute per day, 5 days a week.

I will not be lifting weights (atleast not initially) but I will be doing close to 100 pushups a day, rope climbing, pullups, sit-ups/crunches and swimming. Is this too much working out for the diet I am on? Or am I good to go?

What do you guys think? My target weight is 210 lbs (or less). I would like to be at 240 by June.

A few questions:

- Can I drink iced tea (with sweet-n-low sweetener)?

- Does it matter how the eggs are prepared? Can they be cooked like over easy, scrambled, etc?

- Can I add salt to the hardboiled eggs for a little flavor?

- Should I substitute water instead of nonfat milk in my protein shakes?

- I guess to mix it up, I will change the order of the meals each day. Is this a good or bad move?

Thank you for any input - I'm really excited to get lean again, can't wait to get this started.

-J

[envrv]

Hmm sounds like you are on your way to hit that 210!

I'm kinda confused with all your protein intake tho.. Isnt it gonna function as a weightgainer, especially if taken in closer to nighttime?

[Strik9]

Hmm sounds like you are on your way to hit that 210!

I'm kinda confused with all your protein intake tho.. Isnt it gonna function as a weightgainer, especially if taken in closer to nighttime?

The thought of being 210 lbs again is so motivating, almost overwhelming. With that said, Im more interested in low bodyfat than I am in lbs. For example, I would be happy if I was 240 lbs but only 10% bodyfat


As for the high protein intake - Im not sure? I'm loosely following Dave Palumbo's cutting diet, and that has similar protein intake.

I will keep you guys posted! Any guesses as to what kind of timeframe Im looking at to get to 210 if I follow this diet religiously?

Thanks for the reply!!!!!!

[Mr-Paradox]

Hmm sounds like you are on your way to hit that 210!

I'm kinda confused with all your protein intake tho.. Isnt it gonna function as a weightgainer, especially if taken in closer to nighttime?

Please do some research into the laws of thermodynamics.

Good luck OP, you got totals for your macros? (I am lazy :3)

[Strik9]

Please do some research into the laws of thermodynamics.

Good luck OP, you got totals for your macros? (I am lazy :3)

Macros? No...should I?

[Mr-Paradox]

Macros? No...should I?

Also - damn, on this diet I am going to eat 70 eggs a week. How do you guys handle it!?!?!

You should know at the least your Calorie and protein intake

[Strik9]

You should know at the least your Calorie and protein intake

I'm just following Dave Palumbo's diet for a '250 lb+ man'...Im going to be at a huge calorie deficit. I really dont know very much about this stuff, but I was recommended to follow that diet

(oh and nevermind the 70 eggs/week part - with my specific diet it will be around 28 eggs/week)

[RoPaWrastla]

My thoughts: ditch the milk and add a few supplements. Liquid calories can be deceiving. Take a boatload of fish oil and some vitamin d.

Best of luck.

[Strik9]

My thoughts: ditch the milk and add a few supplements. Liquid calories can be deceiving. Take a boatload of fish oil and some vitamin d.

Best of luck.

So I should use water instead of milk for protein shake? I can do that, thanks


Ok the protein powder I have is EAS Whey Protein (got it from costco)

It has 3g carbs and 1g of sugar per scoop...will this be ok?



And can I really substitute any meal for something that has no carbs and high protein? (can of tuna for example for meat)

[biggestdog2007]

Do some weight training! There is no point in a high protein cutting diet designed to maintain lbm when your not even training.

- Can I drink iced tea (with sweet-n-low sweetener)? I wouldnt

- Does it matter how the eggs are prepared? Can they be cooked like over easy, scrambled, etc? No unless you use oil/butter to cook them.

- Can I add salt to the hardboiled eggs for a little flavor? A little is ok.

- Should I substitute water instead of nonfat milk in my protein shakes? I think milk is fine.

- I guess to mix it up, I will change the order of the meals each day. Is this a good or bad move? Will make zero difference.

Unfortunately you have no chance of being 240 by june. That 2 months away! You are not losing 50lbs in 2 months imo.

[smcleod90]

So I should use water instead of milk for protein shake? I can do that, thanks


Ok the protein powder I have is EAS Whey Protein (got it from costco)

It has 3g carbs and 1g of sugar per scoop...will this be ok?



And can I really substitute any meal for something that has no carbs and high protein? (can of tuna for example for meat)

all of my protein shakes are made of water. you cant really tell the difference other than the thickness. the only time i use milk is sometimes before bed. if you use water instead you are saving a bunch of calories

ya you can have a can of tuna instead of meat.

[Strik9]

Do some weight training! There is no point in a high protein cutting diet designed to maintain lbm when your not even training.

- Can I drink iced tea (with sweet-n-low sweetener)? I wouldnt

- Does it matter how the eggs are prepared? Can they be cooked like over easy, scrambled, etc? No unless you use oil/butter to cook them.

- Can I add salt to the hardboiled eggs for a little flavor? A little is ok.

- Should I substitute water instead of nonfat milk in my protein shakes? I think milk is fine.

- I guess to mix it up, I will change the order of the meals each day. Is this a good or bad move? Will make zero difference.

Unfortunately you have no chance of being 240 by june. That 2 months away! You are not losing 50lbs in 2 months imo.

Thanks man,

Ya Im not really too worried about hitting 240 by june - I just want to make sure I am doing the best diet I can that will burn the most fat.

As far as weight training - I would absolutely love to lift weights - but right now I can't afford a gym membership anywhere.

However my backyard has a pullup station , a dip station and a rope climb station. I was thinking I could just do a ton of pushups and situps, pullups, rope climbs, etc until I can start hitting free weights again

[STLbuilder]

go to the supersite and search for daily trainer watch the videos in the 12 week body transformation. there is some damn good information in it. he goes over diet and supplements and how to stack and rid your pantry to transform your body. and work out plans.

[Zangeif Lagasse]

Do yourself a couple favors.

1) Don't listen to every clown on this site as most people here are parrots.
2) Don't follow a diet based around bodybuilding when you're not lifting, you won't need the same amount of protein.
3) Figure out a way to change your lifestyle to fit your goals, don't "go on a diet".

[Strik9]

Well I had my first meal, 4 over easy eggs with a dash of salt. Im recording everything I eat, the times I ate, etc in my log.

I went to make a cup of black coffee, but the only sweetener I have is Stuvia - 3g of carbs per packet! I guess I cant use that?

[biggestdog2007]

Well I had my first meal, 4 over easy eggs with a dash of salt. Im recording everything I eat, the times I ate, etc in my log.

I went to make a cup of black coffee, but the only sweetener I have is Stuvia - 3g of carbs per packet! I guess I cant use that?

Its 3g lol. Just use it!

[rich503]

Do yourself a couple favors.

1) Don't listen to every clown on this site as most people here are parrots.
2) Don't follow a diet based around bodybuilding when you're not lifting, you won't need the same amount of protein.
3) Figure out a way to change your lifestyle to fit your goals, don't "go on a diet".

This is a great post, particularly number 3. From my work during undergrad through the present, I have seen hundreds of people (patients, clients, friends, family) attempt diets with lofty goals. Nearly all of them fail. Research actually backs this up too...most people do not keep off the lbs. when they lose them. You got up to 300 lbs for a reason and it is unlikely that you will fix it (by June) with a rather extreme diet. Pick something you think you will stick with for the long run. Keep in mind that most BB's started by adding protein shakes, then cleaning up the diet, then extra meals, etc. Very few just picked up 6 meals/day of clean food. I hope I do not sound negative. I feel it is better to be realistic than to be optimistic. IMO at 300 lbs just cut out some **** food and make an effort to eat less. Exercise frequently and the fat will drip off...

[Strik9]

Its 3g lol. Just use it!

too late! lol thanks though for the response. Im just trying to cover the details

What I did was added a 1/4 cup of nonfat milk to my coffee, and add a small dash of sweetnlow. not the best tasting cup of coffee I had, but I gotta do what I gotta do lol

Here is where I am so far!

Saturday March 20, 2010

3:15 PM - (4) Over-Easy eggs with a dash of salt

4:20 PM - Cup of Coffee, Small dash of Sweet n low, 1/4 cup of non-fat milk

[Strik9]

This is a great post, particularly number 3. From my work during undergrad through the present, I have seen hundreds of people (patients, clients, friends, family) attempt diets with lofty goals. Nearly all of them fail. Research actually backs this up too...most people do not keep off the lbs. when they lose them. You got up to 300 lbs for a reason and it is unlikely that you will fix it (by June) with a rather extreme diet. Pick something you think you will stick with for the long run. Keep in mind that most BB's started by adding protein shakes, then cleaning up the diet, then extra meals, etc. Very few just picked up 6 meals/day of clean food. I hope I do not sound negative. I feel it is better to be realistic than to be optimistic. IMO at 300 lbs just cut out some **** food and make an effort to eat less. Exercise frequently and the fat will drip off...

Thanks for the input. To be honest, I really have no gauge on how to eat properly anymore. I really need some sort of structured diet to follow, thats why I'm on here.

If I have the diet, and I know exactly what to do - I will follow it to a 'T', thats why Im trying to be so structured about it. Im pretty desparate to lose the weight, and I ran a mile last night at low intensity. I can deal with the hunger (Ill just down alot of water when Im hungry, between meals). I just want to cut man! and if I have to start actually lifting weights (I guess my other workouts wont work?) then I will

[rich503]

Well, setting a goal and having a plan to follow are good ideas. Go for it. If you start to fall out the wagon, make sure not to go back to your old ways. Try different stuff and you will find something that works for you. I hope you are successful. Best of luck and try to update us on the progress, PM if you can.

[Strik9]

Ok, well I just finished the first day of this diet. I recorded everything I ate today plus the times I ate them at. I would like some input on today's diet as I want to make sure I am doing this right. If it looks good, I will stick to this plan for the 6 months or so.

Saturday March 20, 2010

3:15 PM - (4) Over-Easy eggs with a dash of salt

4:20 PM - Cup of Coffee, Small dash of Sweet n low, 1/4 cup of non-fat milk

5:15 PM - 1 Spoonful of Natural Peanut Butter, Protein Shake (2.5 cups of nonfat milk, 54G of Whey Protein)

6:15 PM - 6 oz Lean Chicken Breast w/ no skin (from a whole chicken) and around 1/2 cup of cooked green beans (cooked in a little olive oil)

8:30 PM - (3) pieces of celery w/ natural peanut butter on them. Protein Shake (2.5 cups of nonfat milk, 54G of Whey Protein)

Any input would be greatly appreciated. I hit refresh on this forum like every couple of minutes waiting for responses lol. I just want to make sure Im doing this right so I dont pay for it down the road.

I'm also going for a nice, slow, long duration run later on tonight before bed.

Thanks!!

[determined4000]

Doesnt seem like much food
Do you know how many calories, protein and fat you are getting?
Also, you should never decide to stick to a diet for 6 months. You should judge your progress weekly and adjust based on results

[Strik9]

Doesnt seem like much food
Do you know how many calories, protein and fat you are getting?
Also, you should never decide to stick to a diet for 6 months. You should judge your progress weekly and adjust based on results

I don't know exactly how much c/p/f Im getting, just shooting for low carb, high protein.

You think I should have another 8 oz of chicken and celery before I call it a day? (like around 10:30pm or so)

[determined4000]

I would add a lot more vegetables and some whole grains because your diet has little nutritional value in terms of macro-nutrients (also find it much more filling)
I would also use far less milk, because if you are going low carb it is using up far too many carbs that you should be getting from more nutritious sources (as already mentioned)
Celery has almost 0 nutrition in it by the way--> broccoli, spinach, cauliflower

If you are serious and taking time to put this together you should figure out your calories/proteinand fat

[Strik9]

I would add a lot more vegetables and some whole grains because your diet has little nutritional value in terms of macro-nutrients (also find it much more filling)
I would also use far less milk, because if you are going low carb it is using up far too many carbs that you should be getting from more nutritious sources (as already mentioned)
Celery has almost 0 nutrition in it by the way--> broccoli, spinach, cauliflower

If you are serious and taking time to put this together you should figure out your calories/proteinand fat

Ok, what if I started substituting milk for water in my protein shakes, and started adding broccoli with each meal. Does that sound like a good plan?

I hope I didn't waste this day of trying to go into ketosis

[determined4000]

Id suggest something like
1- eggs w/ LF cheese and salsa (protein and flavor)
2-can of tuna in low carb wrap/pita
3-grilled chicken over large salad, elery w/ PB
4- shake, lean meat, more veggies, oil/PB
5- Cottage cheese w/ PB, fruit

[determined4000]

I hope I didn't waste this day of trying to go into ketosis

yes you did
keto is not healthy long term and you would benefit from having a more nutritious well-rounded diet
keto isnt magic
you just need to lower calories

[Strik9]

yes you did
keto is not healthy long term and you would benefit from having a more nutritious well-rounded diet
keto isnt magic
you just need to lower calories

I appreciate your help, I really do. This is frustrating as I am hearing so many different things from so many people on here through research. I found the Dave Palumbo cutting diet after someone referred me to it and through all the positive responses I decided to go for it.

I think I am going to stick closely to this diet, atleast initially and see how my body reacts - only because I have mentally prepared for it haha.

So with that in mind, what do you think if tomorrow I stick to the same diet I did today, except I replace with my milk with water (protein shakes) and I add a can of tuna as a 6th meal. And I will add broccoli to each meal as well?

And I take back doing this for 6 months, it will be much shorter but I want to see how my body is reacting after 2-3 weeks, what do you think about this? Your the expert

[determined4000]

I appreciate your help, I really do. This is frustrating as I am hearing so many different things from so many people on here through research. I found the Dave Palumbo cutting diet after someone referred me to it and through all the positive responses I decided to go for it.

I think I am going to stick closely to this diet, atleast initially and see how my body reacts - only because I have mentally prepared for it haha.

So with that in mind, what do you think if tomorrow I stick to the same diet I did today, except I replace with my milk with water (protein shakes) and I add a can of tuna as a 6th meal. And I will add broccoli to each meal as well?

And I take back doing this for 6 months, it will be much shorter but I want to see how my body is reacting after 2-3 weeks, what do you think about this? Your the expert

Id suggest something like
1- eggs w/ LF cheese and salsa (protein and flavor)
2-can of tuna in low carb wrap/pita
3-grilled chicken over large salad, celery w/ PB
4- shake, lean meat, more veggies, oil/PB
5- Cottage cheese w/ PB, fruit

^^^
Do you really think i diet that does not allow you to eat many veggies or any whole grains and fruit is healthy for any decent period of time?
cutting out milk is 400 calories and 40g protein
replace the protein and use the remaining calories on the stuff i said

[Strik9]

I really need specifics man

1- eggs w/ LF cheese and salsa (protein and flavor)

So, 1 Whole Over-easy Egg w/ lowfat cheese, and salsa. Cheese melted on the egg?

2-can of tuna in low carb wrap/pita

Just straight tuna inside the wrap?

3-grilled chicken over large salad, elery w/ PB

Chicken Breasts? What dressing do I use on the salad? Just chicken and greens?

4- shake, lean meat, more veggies, oil/PB

Whey Protein Shake? How many scoops? With Milk? Water? What kind of veggies?

What do you mean by oil/Peanut Butter? What do I do with the oil?

5- Cottage cheese w/ PB, fruit

How much Cottage Cheese, how much Peanut Butter, how much fruit, and what kind?

Sorry man, the only way I can follow a diet is it everything is laid out specifically, thats one reason why I jumped on palumbo's cutting diet. I have next to zero nutritional knowledge, and I will lose faith in the diet if I am making my own servings