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
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03-19-2010, 10:38 PM #1
My cutting diet for a 300 lb man, input please (pics inside)
Last edited by Strik9; 03-19-2010 at 11:02 PM.
"Courage is being scared to death, but saddling up anyways"
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03-20-2010, 12:51 AM #2
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03-20-2010, 01:30 AM #3
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!!!!!!"Courage is being scared to death, but saddling up anyways"
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03-20-2010, 05:00 AM #4
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03-20-2010, 01:41 PM #5
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03-20-2010, 01:45 PM #6
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03-20-2010, 01:57 PM #7
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)"Courage is being scared to death, but saddling up anyways"
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03-20-2010, 02:14 PM #8
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03-20-2010, 02:19 PM #9
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)Last edited by Strik9; 03-20-2010 at 02:34 PM.
"Courage is being scared to death, but saddling up anyways"
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03-20-2010, 02:20 PM #10
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.Signatures are for *******s!
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03-20-2010, 02:53 PM #11
- Join Date: Dec 2009
- Location: California, United States
- Age: 34
- Posts: 916
- Rep Power: 479
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03-20-2010, 02:57 PM #12
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"Courage is being scared to death, but saddling up anyways"
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03-20-2010, 03:17 PM #13
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03-20-2010, 03:47 PM #14
- Join Date: Oct 2009
- Location: East Brunswick, New Jersey, United States
- Age: 37
- Posts: 3,775
- Rep Power: 2489
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".
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03-20-2010, 04:03 PM #15
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?"Courage is being scared to death, but saddling up anyways"
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03-20-2010, 04:20 PM #16
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03-20-2010, 04:24 PM #17
- Join Date: Aug 2009
- Location: Boston, Massachusetts, United States
- Posts: 927
- Rep Power: 3040
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...Richard Anderson, M.D.
I eat and thoroughly enjoy egg whites; for some reason you now think you are smarter than me. This makes me smile.
Pubmed: helpin' the anti-Bros post links to abstracts of studies they never read...anything less is Broscience!
-To the PubMed ninjas; you are what is wrong with the internet.
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03-20-2010, 04:25 PM #18
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"Courage is being scared to death, but saddling up anyways"
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03-20-2010, 04:27 PM #19
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 willLast edited by Strik9; 03-20-2010 at 04:32 PM.
"Courage is being scared to death, but saddling up anyways"
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03-20-2010, 04:39 PM #20
- Join Date: Aug 2009
- Location: Boston, Massachusetts, United States
- Posts: 927
- Rep Power: 3040
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.
Richard Anderson, M.D.
I eat and thoroughly enjoy egg whites; for some reason you now think you are smarter than me. This makes me smile.
Pubmed: helpin' the anti-Bros post links to abstracts of studies they never read...anything less is Broscience!
-To the PubMed ninjas; you are what is wrong with the internet.
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03-20-2010, 08:40 PM #21
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!!
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03-20-2010, 08:48 PM #22
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 resultsFounder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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03-20-2010, 08:51 PM #23
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03-20-2010, 09:03 PM #24
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 fatFounder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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03-20-2010, 09:11 PM #25
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03-20-2010, 09:11 PM #26
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, fruitLast edited by determined4000; 03-20-2010 at 09:23 PM.
Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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03-20-2010, 09:13 PM #27Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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03-20-2010, 09:33 PM #28
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"Courage is being scared to death, but saddling up anyways"
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03-20-2010, 09:41 PM #29
^^^
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 saidLast edited by determined4000; 03-20-2010 at 09:43 PM.
Founder of MMDELAD
"Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)
Does Not Count Macros Crew
"Think in terms of limits and the result is limitation
Think in terms of progress and the result is progression"
my day:http://forum.bodybuilding.com/showthread.php?t=156294333
Training Philosophy to be strong: 1. Pick Weights up off the ground 2. Squat them 3. Push them over your head
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03-20-2010, 09:50 PM #30
I really need specifics man
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
3-grilled chicken over large salad, elery w/ PB
4- shake, lean meat, more veggies, oil/PB
What do you mean by oil/Peanut Butter? What do I do with the oil?
5- Cottage cheese w/ PB, fruit
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"Courage is being scared to death, but saddling up anyways"
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