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lynnl87
03-29-2009, 07:15 PM
I've been working out 6 weeks now with solid gains. I figured I'd get on a diet to increase the gains during my workouts. I'm 5'10, 196lbs, 17.1% bf. BMR-3,165 RMR-2,957

Meal 1- Protein Shake with 2% milk(32g Protein)
Meal 2- 4 Boiled Eggs(24g Protein)
Meal 2- 4oz Chicken Breast(34g Protein) + 1/2 cup Brown Rice
Meal 3- 4oz Chicken Breast +1/2 cup Brown rice + Cashews
Meal 4- 2 Pieces of Whole Wheat Bread with 2 tablespoons of PB
Meal 5- Protein Shake with 2% Milk

I also take a protein shake before and after the workout. In total, I'll be taking in about 2200 calories, 68g fat, 183g carb, and about 209g of Protein. Any advice on the diet to change up? Less carbs, more protein, etc. All advice is welcomed.

Rookie_Mistake
03-29-2009, 07:22 PM
I've been working out 6 weeks now with solid gains. I figured I'd get on a diet to increase the gains during my workouts. I'm 5'10, 196lbs, 17.1% bf. BMR-3,165 RMR-2,957

Meal 1- Protein Shake with 2% milk(32g Protein)
Meal 2- 4 Boiled Eggs(24g Protein)
Meal 2- 4oz Chicken Breast(34g Protein) + 1/2 cup Brown Rice
Meal 3- 4oz Chicken Breast +1/2 cup Brown rice + Cashews
Meal 4- 2 Pieces of Whole Wheat Bread with 2 tablespoons of PB
Meal 5- Protein Shake with 2% Milk

I also take a protein shake before and after the workout. In total, I'll be taking in about 2400 calories, 84g fat, 187g carb, and about 234g of Protein. Any advice on the diet to change up? Less carbs, more protein, etc. All advice is welcomed.
so your bulking? if so, i would boost the carbs a bit. Maybe for meal 2, add in four pieces of wholebread. Have 2 boiled eggs in between 2 pieces of the bread..make 2 egg sandwiches..

lynnl87
03-29-2009, 07:30 PM
In all actuality I'm trying to hover around the weight I'm at (190-205) but steadily drop my body fat % down to 10-12%. I figure starting with a smaller amount of calories (2400) and slowly building up would do that. Any insight on that?

determined4000
03-29-2009, 07:36 PM
Id lower fat a little (to between 20-30%)
Add some veggies, fruit and try to get more protein from real food vs. 4 shakes
If you are eating properly you should easily be able to it your protein mark wit 2-3 scoops a day

Rookie_Mistake
03-29-2009, 09:42 PM
In all actuality I'm trying to hover around the weight I'm at (190-205) but steadily drop my body fat % down to 10-12%. I figure starting with a smaller amount of calories (2400) and slowly building up would do that. Any insight on that?


so your goal is to lose fat?

your body can do 3 things depending on how you eat.
if you eat above your maintainance - > you put on muscle/fat
if you eat equal to ur maintainance -> you stay the same
if you eat lower than maintainance -> you lose muscle/fat

so your wanting to eat lower than maintainance whilst preserving as much muscle as possible.

hmm, can you tell us what your weekly activity is like? work etc?

lynnl87
03-29-2009, 10:05 PM
M-F from 1:45-6:30 I work with kids. Baskteball, four square, running around is common. Its my cardio outside of workouts.

Monday = Chest (3x8 Benchpress, incline bp, decline db press)
Tuesday = Arms (3x8 incline bicep curl, preacher curl, standing barbell curl.)(3x8 Tricep Pushdown, Dips, Skullcrushers)
Wednesday = Back (3x12 DB rows, Lat Pulldown, Seated cable rows)
Thursday = Shoulders(3x8 DB shoulder press, Rear Delt machine, Front raises)
Friday = Legs (3x6 Deadlift, Squats, Leg press)

After each workout I do 20 minutes of low intensity cardio like walking on the treadmill.

selffirst
03-29-2009, 11:59 PM
hey man cashews are high in fat....Why dont u switch to raw almonds,or peanuts....other than that,it looks like to me....Self

Rookie_Mistake
03-30-2009, 01:37 AM
okay, so you are planning to cut.

from my calculations you need about 2800 calories to maintain.
and your initial diet you said you would be gettin 2200 calories.
seems good to me.

i would add more cardio and avoid low intensity like walking.
try doing 10 minutes on a stationary bike adjusting between slow speed and high speed.
Stay on the bike for 10 minutes, for the first 30 seconds set the resistance to slow, then the next thirty seconds set it to real high and pedal as fast and hard as u can. Repeat that 10 times.

then hop on the cross trainer for about 20 mins.

good luck

StandStrong
03-30-2009, 03:36 AM
[QUOTE=lynnl87;309082461]I've been working out 6 weeks now with solid gains. I figured I'd get on a diet to increase the gains during my workouts. I'm 5'10, 196lbs, 17.1% bf. BMR-3,165 RMR-2,957

Meal 1- Protein Shake with water
Meal 2- 5 egg white, 1 whole egg, 1 c oats
Meal 2- 4oz Chicken Breast(34g Protein) + 1/2 cup Brown Rice
Meal 3- 4oz Chicken Breast +1/2 cup Brown rice, 1 tbsp PB
Meal 4- meat and veggies, 10 almonds
Meal 5- Protein Shake with water, 20 almonds
QUOTE]

who about this

lynnl87
03-30-2009, 04:36 AM
I chose cashews for taste and so far the difference in fat from what I can see is small(raw almonds 14g of fat, cashews 14.5g of fat).

selffirst
03-30-2009, 08:54 PM
let me correct something.....the nuts you partake should be raw and not processed...If the cashews are raw....go for it.....Self

Simmo0508
03-30-2009, 09:24 PM
hey man cashews are high in fat....Why dont u switch to raw almonds,or peanuts....other than that,it looks like to me....Self

So you're suggesting he not eat cashews because they're high in fat, yet switch to almonds or peanuts which are just as similar in fat content?

Great thinking.


OP, all 3 are good sources. You choose.