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argos1
05-11-2012, 03:42 AM
This is my diet, forget what types of food i have listed, i change it up alot, this is a baseline.
I'm 5'10, 160lbs

my goal - to lose BF without losing too much muscle (and even gain muscle by training hard, heavy and compound movements).

i want to get this right. nutrients are set out as F/C/P

Meal 1 (hour before i train, 6:00am)
Oats 1.8 15 3
Banana 0.4 27 1.3
Humus/ Avo /15g peanut butter 7 3 2
FF Cottage Cheese 0 2 5
ON Whey 1 2 24

TRAIN

Meal 2 (PWO)
40g Vitargo 0 26 8
ON Whey 1 2 24


Meal 3 (hour after PWO)
Oats 3.7 30 6
4x Egg whites 1 1 16
2x Full Egg 10 0 12


Meal 4
Chicken/ Fish 1.5 0 30
100g Veg 0 2 2
brown Rice/Pasta/Sweet Potato 2 15 2.5


Meal 5
Chicken/ Fish 1.5 0 30
100g Veg 0 2 2
25g Almonds 15 3 4.3


Meal 6
Chicken/ Fish 1.5 0 30
100g Veg 0 2 2
25g Almonds 15 3 4.3


Meal 7
Chicken/ Fish 2 0 30
100g Veg 0 2 2


Before bed
LF Milk 250ml 4 11 10
Humus/ Avo /15g peanut butter 7 3 2


Daily Totals ( Total Calories based on label ) 75.4 151 252.4

Calories by Nutritional Content 2292.2 678.6 604 1009.6

% Caloric Intake 0.30 0.26 0.44

AlwaysTryin
05-11-2012, 03:49 AM
5"10 @160 and cutting? How much fat can you possibly have

argos1
05-11-2012, 03:58 AM
5"10 @160 and cutting? How much fat can you possibly have

small bones, my lean mass is a few pounds less :)
im 12-13% last time i checked, about a month back.

germaine07
05-11-2012, 04:30 AM
small bones, my lean mass is a few pounds less :)
im 12-13% last time i checked, about a month back.
At 160lbs and 12% what he is trying to tell you is you should be bulking.

argos1
05-11-2012, 04:36 AM
At 160lbs and 12% what he is trying to tell you is you should be bulking.

agreed, but what ive decided to do is lose the fat around my belly first (big love handles) then start working muscle specifics. i think (stand to be corrected) that once i lose the fat i can see what needs to be developed and i can also play around with food and see what makes me put on fat , weight, muscle etc.

will these fat/protein/carb % intakes and amounts do anything towards my goal?

germaine07
05-11-2012, 04:38 AM
Certain food types don't make you fat. Your net energy balance will determine if you put on weight.

And I don't think that's a good idea because at your weight, everything will need work. Try a programme like Starting Strength or All Pro's and start bulking.

AlwaysTryin
05-11-2012, 04:39 AM
Muscle specifics?

argos1
05-11-2012, 04:44 AM
Muscle specifics?

develop rear delts more, upper chest, etc

argos1
05-11-2012, 04:45 AM
Certain food types don't make you fat. Your net energy balance will determine if you put on weight.

And I don't think that's a good idea because at your weight, everything will need work. Try a programme like Starting Strength or All Pro's and start bulking.

will check these outs, thanks!

sagehen91
05-11-2012, 05:36 AM
OP please read stickies, I do not think you have a basic understanding of nutrition. As a poster above me said, no one food will make you fat, no one food can make you skinny, and why do you have so many meals!? Do you enjoy eating like a rabbit? If you do thats fine, but meal frequency is irrelevant for body composition.

Gluck OP, I hope you have not been reading musclemag etc, filled with broscience

argos1
05-11-2012, 05:51 AM
OP please read stickies, I do not think you have a basic understanding of nutrition. As a poster above me said, no one food will make you fat, no one food can make you skinny, and why do you have so many meals!? Do you enjoy eating like a rabbit? If you do thats fine, but meal frequency is irrelevant for body composition.

Gluck OP, I hope you have not been reading musclemag etc, filled with broscience

i understand calorie deficit and calorie surplus, im definitely in a deficit. but i am CR so increases tendency to gain fat .
i do prefer the smaller frequent meals :)

WonderPug
05-11-2012, 06:14 AM
Cutting is such a bad idea, given your height, weight and percentage body fat.