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View Full Version : Critique My Diet / Can I lose 1/2 my BF with this?



daveli
11-26-2009, 10:44 PM
My goal is to drop body fat but still achieve lean muscle.
Current Stats:
5'8" 173lbs
Current Body fat 14%-17%
My Goal is to cut that in 1/2 (7%-10%)
Work Out Routine
-5-6 days a wk
-2-3 of those day include at cardio (at least 25minutes)
routine gets switched up every 4-6 wks
Listed below is my daily meal & supplement plan for Monday Through Friday. The Weekend Meals vary slightly because either Saturday or Sunday would be a cheat day.


Morning Coffee & Vitamins (6:30 a.m.)
-Daily Multi
-500mg L-Carnitine
-1000mg CLA-100mg
-100mg Co-Q10
-1000mg Milk thistle
-565mg Hawthorne Berries

Meal 1 (7:30 a.m.)
-3 Hard Boiled Eggs 210c 18g
-20oz. Water
-2tblsp Liquid Amino 60c 16g
-1400mg Fish Oil

Meal 2 (10:00 a.m.)
-Oatmeal 140c 5g
-1 Scoop EAS Whey Protein 130c 28g
-20oz. Water

11:00
Vitamins
-500mg L-Carnitine
-1000mg CLA

Pre-Workout (11:30 a.m.)
-1 Scoop VPX N.O. Shotgun 80c 20g
-10oz. water


Intra-Workout (Noon)
-20oz. Water
-2 tbsp Liquid Amino 60c 16g
-5g L-Glutamine

Post Workout (1:00 p.m.)
-10oz. Powerade 50c
-1 Scoop EAS Whey Protein 130c 23g
-6oz.Water

Meal 3 (1:30 p.m.)
-1/2 cup Brown Rice 140c 4g
-1/2 cup chopped broccoli 30c
-6oz. turkey 210c 45g
-1400mg Fish Oil
-10oz. Powerade 50c

Meal 4 (5:00 p.m.)
- 5oz, Canned Tuna 125c 17.5
- 2 slice Whole Wheat bread 140c 8g
-20oz. Water

Snack (7:30 p.m.)
-1 cup Chobani Nonfat Yogurt 100c 18g
-1 Scoop EAS Whey Protein 130c 23g

Bedtime (9:30 p.m-10:30 p.m.)
-20oz Water
-2tblspn Liquid Amino 60c 16g
-5g L-Glutamine

Vitamins
-3 ZMA caps
-500mg L-Carnitine
-1000mg CLA
-1000mg Milk Thistle
-565 Hawthorne Berries
-1400mg Fish Oil

***Meal 3 & 4 are sometimes switched around

Totals: 1795 Calories 250g of Protein

Any Suggestions?

PerfectFormForever
11-26-2009, 10:53 PM
Yeah, it's not a question of if, but rather a matter of "how long" until you get to 9% bf with a system like that. Assuming you don't have a glandular problem or something.
And as for you cardio days, I'd go for more than 25 minutes. Unless you're doing sprinting, that's really not a lot of time.

musicianman
11-26-2009, 10:54 PM
Yeah, it's not a question of if, but rather a matter of "how long" until you get to 9% bf with a system like that. Assuming you don't have a glandular problem or something.
And as for you cardio days, I'd go for more than 25 minutes. Unless you're doing sprinting, that's really not a lot of time.

I agree with everything except the cardio. I had excellent fat loss when I was eating 2000-2500 Calories a day with 20 minutes of HIIT (elliptical machine) four times a week.

daveli
11-27-2009, 06:04 AM
I agree with everything except the cardio. I had excellent fat loss when I was eating 2000-2500 Calories a day with 20 minutes of HIIT (elliptical machine) four times a week.

Thanks guys for the insight. This is definitely the idea just a matter of being able to stick to it I guess. Does this diet seem to strict?

Basically the only difference from my normal diet and this one is a mini wheat bagel in the morning (plain), I've substituted VPX N.O. Shotgun Pre-Workout instead of 1 cup of whole milk & whey & a small snack vs. a typical dinner.

Originally the idea was to get in 45-60 minutes of cardio M-F first thing in the morning. However getting up early enough to accomplish this is the issue. I did however plan on including sprinting 2 days a week.

Should I see very noticeable changes in a month?

musicianman
11-27-2009, 11:44 AM
Thanks guys for the insight. This is definitely the idea just a matter of being able to stick to it I guess. Does this diet seem to strict?

Basically the only difference from my normal diet and this one is a mini wheat bagel in the morning (plain), I've substituted VPX N.O. Shotgun Pre-Workout instead of 1 cup of whole milk & whey & a small snack vs. a typical dinner.

Originally the idea was to get in 45-60 minutes of cardio M-F first thing in the morning. However getting up early enough to accomplish this is the issue. I did however plan on including sprinting 2 days a week.

Should I see very noticeable changes in a month?

I think you should, but it all depends on how quickly your body adapts to something. Many people find that after a few weeks of the same diet, their body stops burning fat and just clings to every ounce of weight they have.

The cardio certainly helps, but I've heard a once-a-week cheat day can actually help your metabolism. Something about shocking the system and making it look for the nutrients that you introduce in the form of sugars and increased Calories, and then taking those forms of energy away the following day.

I think you should look through here on the topic more before taking my advice in any way, but I hope I've given you a bit of direction. I never did cheat meals when I was cutting over summer and I adhered to a very strict diet, so I'm not going to directly recommend something I've never tried.

My next cut is going to be with carb cycling, but I can't do that until I get home for at least a month. Impossible to do in college.

What I can suggest, however, is alternating HIIT cardio with LISS. Maybe two days each?