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ca180
06-11-2009, 08:35 PM
Sorry this is my first post. There seems to be a wealth of information here, but I don't seem to be able to find the general answers that I am looking for.

Here my story.

I'm 23, 5'8" 155~160lbs, no clue on body fat %, but it can't be too much. I am going into the Air Force in July and am training to (hopefully) get to be a part of a Special Operations Weather Team. I do a mix of Crossfit, ruck hiking, weight lifting, running, hiit... so on... I currently work a relatively physically demanding job that I assume I burn a lot of calories.

Here's the problem. I don't seem to be seeing major gains like I think I should and I'm concerned that it is my diet. I also, like many of you, wish to have the six pack "cut" body and don't seem to be cutting it.

My daily diet is...
Breakfast (0700): 3 scrambled eggs, two pieces of toast (wheat or potato bread) and a shot (glass) of cayenne pepper (approximately 1/2 tsp).

Lunch (1300): Ham and Turkey sandwich with the recommended serving of 4 pieces of meat and real sliced cheese. And two chopped carrots as a side.

Pre-workout (1600): One whey protein shake (52 grams of protein I think) and sometimes NO explode.

Dinner (2030): Usually a 6~8 ounce chicken breast and about 1 1/2~2 cups of broccoli and cauliflower (only salted and peppered).

My downfall though is that I am usually still hungry after dinner and I will eat almost until I go to bed. Mostly stuff like a bag of popcorn or a yogurt and sometimes whatever I can get my hands on.

Advice is greatly appreciated. I have a ways to go and only 6 weeks to get there. And sorry, I'm sure this has been done a hundred times.

HardCorpsFitSMC
06-11-2009, 08:47 PM
I know this easier said than done, but if you want to cut you need to burn more calories than you intake. Simple as that. I suggest bumping up the cardio, also this website helps a lot with determining how many calories are taken in and how many are burned, it really helps: http://www.mypyramidtracker.gov/

Hope I helped

ca180
06-11-2009, 09:12 PM
I know this easier said than done, but if you want to cut you need to burn more calories than you intake. Simple as that. I suggest bumping up the cardio, also this website helps a lot with determining how many calories are taken in and how many are burned, it really helps:

Hope I helped

That's a pretty cool site, but I'm not sure how much I trust it. I honestly filled in all that I could as close as I could and it says my estimated energy requirement was 3509 and my food energy intake is 1693. Apparently not a good balance. I wonder if my body is fighting the fat loss and not gaining mass due to under eating? Mind you, my metabolism has historically been slow and I'm no SEAL.

determined4000
06-11-2009, 10:30 PM
Ham and Turkey sandwich with the recommended serving of 4 pieces of meat
My downfall though is that I am usually still hungry after dinner and I will eat almost until I go to bed.
1. Recommended by who?
2. posting what you typically eat mean mothing if you are then going to say "o yeah by te way I wil eat just about anything on top of that"
thats like saying I dont know wy i am broke. I make 1000 dollars a week and spend only 800. But then I go to the Casino every Friday night and who knows what I lose.

ca180
06-12-2009, 03:31 PM
You know, that is an extremely valid point.

Is there anything that I can do during the day to reduce my hunger at night? I drink a double scoop of whey in a shake an hour before I hit the gym, but I train for a good 2 hours or so. By the time I get home I am so hungry, and even after dinner I feel like a bottomless pit. It's not so much snacking as it is sheer hunger.

Thebigcorbowski
06-12-2009, 03:37 PM
Sorry this is my first post. There seems to be a wealth of information here, but I don't seem to be able to find the general answers that I am looking for.

Here my story.

I'm 23, 5'8" 155~160lbs, no clue on body fat %, but it can't be too much. I am going into the Air Force in July and am training to (hopefully) get to be a part of a Special Operations Weather Team. I do a mix of Crossfit, ruck hiking, weight lifting, running, hiit... so on... I currently work a relatively physically demanding job that I assume I burn a lot of calories.

Here's the problem. I don't seem to be seeing major gains like I think I should and I'm concerned that it is my diet. I also, like many of you, wish to have the six pack "cut" body and don't seem to be cutting it.

My daily diet is...
Breakfast (0700): 3 scrambled eggs, two pieces of toast (wheat or potato bread) and a shot (glass) of cayenne pepper (approximately 1/2 tsp).

Lunch (1300): Ham and Turkey sandwich with the recommended serving of 4 pieces of meat and real sliced cheese. And two chopped carrots as a side.

Pre-workout (1600): One whey protein shake (52 grams of protein I think) and sometimes NO explode.

Dinner (2030): Usually a 6~8 ounce chicken breast and about 1 1/2~2 cups of broccoli and cauliflower (only salted and peppered).

My downfall though is that I am usually still hungry after dinner and I will eat almost until I go to bed. Mostly stuff like a bag of popcorn or a yogurt and sometimes whatever I can get my hands on.

Advice is greatly appreciated. I have a ways to go and only 6 weeks to get there. And sorry, I'm sure this has been done a hundred times.

Eat more meals. Add more protein to your diet, and make a 6-7 meal a day plan if you seem to have lots of cravings.

VulcanFlame
06-12-2009, 03:54 PM
Yes. Eat more!
By your diet, I would say that you consume around 2kcals (if that). This is WAY less then you need while working out and on a physical demanding job.
Eat more at lunch, eat something before training and fuel yourself properly after your workout.
Shoot for something around 2,5kcal - 2,7kcal. You will never be able to get a ripped body if you don't have muscles in the first place.

Eat well & train hard. Put yourself on a training revolving around compound exercises, like starting strength or stronglifts if you do not have a good base. You will see incredible gains in a matter of months!