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View Full Version : Check out my Diet and Workout please! Would love to achieve my goals :)



Alan123
01-03-2011, 10:52 PM
Hi

Starting a 12 week Cut bf/weight log - 5'11 , 89kg

If use could check over my diet and routine please it would be very helpful so i could achieve my goals better.
Goals - Get down to 10% BF and loose about 15-20kg if possible.
Is it too much carbs? I was thinking getting rid of the Brown Rice and keep my carbs then to about 30g.
Diet -

Meal 1 -
150g Strawberries - Pro - 1g Fat - 0.5g Carbs - 11.7g Cals - 49
Protein shake - Pro - 26.7 Fat 0.2g Carbs - 0.8g Cals - 113

meal 2-
1/2 Cup Brown rice - Pro - 8g Fat - 2.8g Carbs - 71g Fibre - 3.3g Cals - 352
350g Chicken Breast -Pro - 101g Fat- 11.6g Carbs- 0g Fibre - 0g Cals - 534
<---Dont think info is right?
100g McCain Baby Beans - Pro - 5g Fat - 0.9g Carbs - 9g Fibre - 3.6g Cals - 72
--------------workout-------------------------------------

Meal 3 -
Protein shake - Pro - 26.7 Fat 0.2g Carbs - 0.8g Cals - 113

Meal 4 -
400g Lean Beef - Pro - 67.6 Fat - 5.2g Carbs - 0g Cals - 320
300g Broccolli - Pro - 6.7g Fat - 1.1g Carbs - 20.1 Cals - 98
100g Tomato - Pro - 0g Fat - 0g Carbs - 2.5g Cals - 25

Meal 5 -
400g Lean Beef - Pro - 67.6 Fat - 5.2g Carbs - 0g Cals - 320
100g McCain Baby Beans - Pro - 5g Fat - 0.9g Carbs - 9g Fibre - 3.6g Cals - 72

Totals -

Protein - 307g
Fat - 23.7g
Carbs - 116.8g
Calories - 2180

Workout - 20min Treadmill run after each session excluding leg day.

DAY 1
Chest & Triceps

Bench Press x3 Sets
Dumbell Px3 Sets
Incline Dumbell Press x3 Sets

Overhead extentions x3 Sets
Single Arm Cable Push downs x3 Sets
Close Grip Bench Press

DAY 2
Back & Biceps

Deadlifts x4 Sets
Dumbell Rows x4 Sets
Cable Rows x4 Sets
Lat Pulldown x4 Sets

Barbell Curl x4 Sets
Preacher Hammer curl x3 Sets
One Arm Cable Curl x3 Sets

DAY 3
Legs

Squats x4 Sets
Calve raises x4 Sets
Seated Leg Curls x4 Sets
ABS

DAY 4
Shoulders

Military Press x4 Sets
Front laterals x3 Sets
Side laterals x3Sets
Shoulder Press x4 Sets

DAY 5 - Rest , DAY 6, 7, 8 Repeat Routine.

AlwaysTryin
01-03-2011, 11:18 PM
OMFG!! Only 23g of fat!! Do you have any testosterone left or are you female!!


Dude up the fats ASAP!!!

JamesTrick
01-03-2011, 11:23 PM
Yep, up the fats with almonds, seeds or peanut butter - The good fats.

And I suggest you do the treadmill stuff at mid-high intensity before your workout.

Alan123
01-04-2011, 01:48 AM
I have been told time and time again to do Treadmill cardio or anything after weights because when you do your weights first you burn your carbs so then when it comes to cardio since theres no carbs to burn it goes straight to your fat source.

Really its bad to have that much low fat?
So when you hear Low Fat , Low carb, High Protein workouts how low is fat then?
Anymore info on if i can reduce or should reduce the carbs in rice?

AlwaysTryin
01-04-2011, 01:56 AM
I have been told time and time again to do Treadmill cardio or anything after weights because when you do your weights first you burn your carbs so then when it comes to cardio since theres no carbs to burn it goes straight to your fat source.

Really its bad to have that much low fat?
So when you hear Low Fat , Low carb, High Protein workouts how low is fat then?
Anymore info on if i can reduce or should reduce the carbs in rice?

It's extremely bad having that low fat for a prolonged period

AlwaysTryin
01-04-2011, 01:58 AM
Need to reduce your protein to say 180g and increase fats

WonderPug
01-04-2011, 01:58 AM
Really its bad to have that much low fat?

Your fat intake is catastrophically low.

In most instances, you should be consuming at least 0.45 grams of fat per pound of bodyweight, and perhaps as much as 1 gram per pound of bodyweight.*

I think you should start by reading the stickies. See: http://forum.bodybuilding.com/showthread.php?t=121703981&welcome=true

---------
* On a standard diet. On a VLCKD, you would likely consume more fat and on a low calorie diet, you might consume slightly less, but not under 0.35 grams per pound of bodyfat.

Alan123
01-04-2011, 02:15 AM
I think the only reason my protein is so massive is because according to that calorie counting site i used it said 350g of Skinless Chicken Breast Cooked in Oven had 101cals which i believe it could be wrong.

Im going to upgrade my Fat to 0.45x200pounds = 90g Fat thanks for the info on it mate.

WonderPug
01-04-2011, 02:19 AM
calorie counting site i used it said 350g of Skinless Chicken Breast Cooked in Oven had 101cals which i believe it could be wrong.

It is wrong.

That quality of chicken breast will have nearly 6 times that many calories.

You might want to use a website such as: http://www.livestrong.com/thedailyplate/

AlwaysTryin
01-04-2011, 02:19 AM
I think the only reason my protein is so massive is because according to that calorie counting site i used it said 350g of Skinless Chicken Breast Cooked in Oven had 101cals which i believe it could be wrong.

Im going to upgrade my Fat to 0.45x200pounds = 90g Fat thanks for the info on it mate.

101cals?

The point is, reduce your protein

AlwaysTryin
01-04-2011, 02:23 AM
Say 101g of protein wouldn't be that far off but

350g oven cooked is cooked weight, so closer to say 450g raw

100g has say ~22g of protein in it

22x4.5 = 99g

Alan123
01-04-2011, 02:29 AM
sorry dudes i screwed up what i meant to say was 101g of Protein in that 350g of chicken.
Ye ill reduce the protein and add more fat.

AlwaysTryin
01-04-2011, 02:31 AM
sorry dudes i screwed up what i meant to say was 101g of Protein in that 350g of chicken.
Ye ill reduce the protein and add more fat.

See my answer above

Alan123
01-04-2011, 02:38 AM
cool thanks again both of use

AlwaysTryin
01-04-2011, 02:41 AM
Also keep the rice. Don't drop to 30g

btw, why the brown rice?? Do you like the taste of it

Alan123
01-04-2011, 02:56 AM
Well i used to love the taste of white rice. Then got told that it was bad for you and to it Brown rice that its way better for you. Few years later im always eating Brown Rice and if i try to eat white rice it tastes so bad for me.

If i take out the rice would it help me loose weight/fat faster? But then again if it fits in my macros it should be fine i guess.

It feels the same for me during workout with or without carbs before the workout.

AlwaysTryin
01-04-2011, 02:59 AM
No keep it in!! If you take it out your fat levels will be way way way way too low

please stop thinking about it anymore

reduce protein, increase fats, profit

Alan123
01-04-2011, 03:04 AM
ahahahaha i will i will