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chupalo
10-03-2011, 10:54 AM
I've been on this cut for three weeks. I lost a lot of water weight at the start, but in the past 7 days my weight hasnt changed at all, so i want to reduce my calories by another 200ish. I'm not sure what to cut though, here is my diet:



blueberry juice 200ml: 156 cals 0g fat 36g carbs 2g protein
1 tin tuna: 132 cals 0g fat 0g carbs 32g protein
1tbsp olive oil: 120 cals 13.5g fat 0g carbs 0g protein
50g almonds: 290 cals 26g fat 3g carbs 11.5g protein
200g chicken: 348 cals 7g fat 0g carbs 66.7g protein
100g oats: 405 cals 12g fat 63g carbs 11g protien
300ml milk: 180 cals 9.2g fat 14g carbs 9g protein
3 scoops protein: 360 cals 6g fat 10.5g carbs 66g protein
100g banana: 95 cals 0g fat 20g carbs 1g protein
100g banana: 95 cals 0g fat 20g carbs 1g protein
pasta portion: 225 cals 3g fat 39g carbs 9g protein

Cals: 2405
protein: 209
fat: 77
carbs: 205

The almonds are an obvious and easy choice but then will my fat intake be too low?

tjwoody
10-03-2011, 10:56 AM
Dont think a week is enough time, but if i had to cut something bu bye carbs.

jammyo40
10-03-2011, 11:02 AM
Don't drink blueberries; eat blueberries. Better yet, combine blueberries with oats.
Why just straight up drink olive oil? Just cook with it.
Replace the pasta with something more macronutrient balanced.

chupalo
10-03-2011, 11:16 AM
Don't drink blueberries; eat blueberries. Better yet, combine blueberries with oats.
Why just straight up drink olive oil? Just cook with it.
Replace the pasta with something more macronutrient balanced.

I use the olive oil with the tuna to give it some flavour. The reason it's a list like that is because i dont stick to a particular order, i just have a checklist and make sure i have them all by the end of the day.

J_dazzle23
10-03-2011, 11:18 AM
cut out the pasta+throw in 9g protein and 3g fat elsewhere=profit!

chupalo
10-03-2011, 11:20 AM
cut out the pasta+throw in 9g protein and 3g fat elsewhere=profit!Ok you look jacked so i'll try it, but fukk that leaves me with not much carbs.

Christiffer
10-03-2011, 11:24 AM
I'd drop the milk. I love me some milk but it's easy cals to cut out.

BradleyT74
10-03-2011, 11:25 AM
You weigh 177 and are eating 2400 calories a day. Why would you expect the scale to move down much in a week? That's gotta be pretty close to your maintenance. You need to be 500 calories under every day to drop 1lb.

Where's your vegetables? You're probably not getting all your micronutrient needs met without leafy greens or other veggies.

AWD_TURBO
10-03-2011, 11:27 AM
I'd drop the milk. I love me some milk but it's easy cals to cut out.

This. or substitute it for skim milk

AWD_TURBO
10-03-2011, 11:29 AM
You weigh 177 and are eating 2400 calories a day. Why would you expect the scale to move down much in a week? That's gotta be pretty close to your maintenance. You need to be 500 calories under every day to drop 1lb.

Where's your vegetables? You're probably not getting all your micronutrient needs met without leafy greens or other veggies.

What if he works construction 8 hrs a day. His maintenance could be 3000 cals easily. I'm assuming the OP knows his maintenance

chupalo
10-03-2011, 11:33 AM
You weigh 177 and are eating 2400 calories a day. Why would you expect the scale to move down much in a week? That's gotta be pretty close to your maintenance. You need to be 500 calories under every day to drop 1lb.

Where's your vegetables? You're probably not getting all your micronutrient needs met without leafy greens or other veggies.
I doubt it's that close to my maintenence.
I lift weights 5 times a week, walk 2 hours every day to work/gym, my job is a teacher so im always on my feet moving around, then i usually go to a salsa club at the weekends. So im fairly active.

Fair point about the lack of vegetables though. I dont take a multi so i really should eat more greens.

jammyo40
10-03-2011, 11:37 AM
The nice thing about vegetables is that they're practically void of any significant calories. OP could switch out a banana with 4 cups of spinach and still cut out 50 calories. But yeah, hope OP is getting his veggies in though.

J_dazzle23
10-03-2011, 11:44 AM
Ok you look jacked so i'll try it, but fukk that leaves me with not much carbs.

If you get more satiety out of pasta, then cut out the bananas.

ko300zx
10-03-2011, 11:52 AM
You should have a max of 2 cans of tuna a week. There's a start.

lsiberian
10-03-2011, 12:08 PM
Please add more fruits and vegetable, cut out some of the protein shakes(you are way over your needs). And vary your food sources more.

chupalo
10-03-2011, 05:46 PM
The nice thing about vegetables is that they're practically void of any significant calories. OP could switch out a banana with 4 cups of spinach and still cut out 50 calories. But yeah, hope OP is getting his veggies in though.

Ok here's the change im making:
Replacing the pasta:
pasta portion: 225 cals 3g fat 39g carbs 9g protein

For this:
brocolli 200g: 70 cals 0g fat 14g carbs 4g protein

Reduces my calories to 2250 and adds some greens.



To the guy who said about tuna, well i've been eating a tin a day for 3 years since i first started lifting, so its too late for me to care about mercury.