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  1. #1
    Registered User djchub's Avatar
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    Smile Cutting Diet Plan

    Hey guys, Im following a cutting plan right now to get my body fat down from 23% to 10%..Should happen in 12 weeks I hope!!!..Im 26 yrs old, I weigh 80 Kgs[ 170lbs], my height is 172 cms. This is my six meals/ day plan. Please let me know if its good enough. Im trying to keep my calorie intake to max 2200.

    Meal 1:-(as soon as I wake up)

    1 glass low fat/skim milk
    1 1/2 scoops whey protein (ON vanilla ice cream..yummm!! )

    Meal 2:-

    4 egg whites, 1 egg whole
    1 slice non fat cheese
    1 cup OJ / 1 slice brown bread

    Meal 3:-

    1/2 cup long grain brown rice
    150 gms chicken breast-> boiled
    1 tbsp olive oil
    1 cup frozen Mixed veggies

    Meal 4:-(pre-workout)

    20-30 gms Whole grain rolled Oats
    1 1/2 scoops whey protein
    (occasionally 1 banana )

    Meal 5:- (post workout)

    1 1/2 scoops whey protein
    1 cup long grain brown rice
    2 tbsp raisins
    1/2 cup Mixed berries

    Meal 6:-

    1/2 cup Black eyed Beans / 1/2 cup brown pasta
    130 gms light Tuna in water
    1/2 cup Mixed fruits

    Please let me know what you guys think. Usually the Macros come to around Protein-45%, Carbs-35%, fat-20%
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  2. #2
    Yorkshire Terrier Appetite's Avatar
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    where did you get your macro calculations from?

    There is no way that diet is 20% fat. And i really doubt there are 2200 cals in there.

    Personally id keep the diet how it is, just supplement a few of the meals with a decent fat source. Possibly a couple of tsp of PB.
    My powerlifting and death/thrash metal log: http://forum.bodybuilding.com/showthread.php?t=141720221&p=843503391&posted=1#post843503391
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  3. #3
    Registered User djchub's Avatar
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    Originally Posted by Appetite View Post
    where did you get your macro calculations from?

    There is no way that diet is 20% fat. And i really doubt there are 2200 cals in there.

    Personally id keep the diet how it is, just supplement a few of the meals with a decent fat source. Possibly a couple of tsp of PB.
    I use this app on my iphone called Myfitnesspal. Really cool app with a huge Database. Its not exactly 2200, but the diet is usually between 2000-2200 cals!!However, Im not exactly sure cause am still not 100% sure if the machine I use for weighing the food is accurate enough!!

    My eggs are usually the Omega-3 eggs!!..So hopefully Im getting the fat from there!But I certainly will include some PB and flax seed oil!!
    Thnx!!
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  4. #4
    Registered User djchub's Avatar
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    Unhappy calories in boiled chicken breast

    This seems like a really dumb qs..but i need to know if Im actually getting the right amount of proteins!!..

    I usually take 160 gms of frozen chicken breast and I boil it, I prefer boiled chicken to grilled chicken. A 160 gms of frozen chicken when boiled, shrivels( I think cause it loses water) and finally u get around 60 gms!! Is the protein content in the chicken the same after I boil it?

    I tried searching online at various calorie sites and a 160 gms chicken has a protein content of say around 40 or so, and a 60 gm of boiled chicken has a protein content of 15 or so!! How does the protein decrease??am confused..

    Sorry for the dumb qs by the way.
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  5. #5
    glink forcasa's Avatar
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    not enough healthy fats and a boatload of carbs is what i'm seeing, 1.5 cups of rice a day...

    btw 45 grams pro in a 150g boiled breast
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