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CoreyAS
05-03-2007, 08:30 PM
40% (960c) - Carbs
40% (960c) - Protien
20% (480c) - Fat

This is based on a 2400 calories. Since I weigh about 145 and BF around 10-15%. Sound about right? I'm new to this. So I dont know if this anything is right. I've been tryin to learn. So does this sound right? If this is right. Yall think yall could give me some good foods that can help me out into this diet.

onelonglizard
05-03-2007, 08:33 PM
sounds about right. if you don't see results lower the calories slowly.

BlueFenix13S
05-03-2007, 08:34 PM
http://ironmagazineforums.com/diet-nutrition/21113-%2A%2A%2Aguide-cutting-bulking-maintenance%2A%2A%2A.html

There's a shopping list on there. Try 40-40-20 for 2-3 weeks, if it works, stick with it, if it doesn't work, try something else.

CoreyAS
05-03-2007, 08:41 PM
Thanks yall. Appreciate it.

Where should be the most noticable spot to notice if it works? Like stomache, sides, face, etc?

BlueFenix13S
05-03-2007, 08:48 PM
Different for everyone. Get a pair of calipers and take a reading every week or so.

Hunter86
05-03-2007, 09:01 PM
Why are you cutting at 145 lbs?

CoreyAS
05-03-2007, 09:04 PM
This is why. =[

I want to cut untill I'm more ripped. Once I'm there I'm gonna on a clean bulk and get big.

BlueFenix13S
05-03-2007, 09:09 PM
You look fine man. Just eat your maintenance and lift heavy, you can take advantage of the proverbial "newbie gains" and cut fat/gain muscle at the same time. I made the mistake of cutting before I had much lean mass, and I ended up looking like a string bean.

CoreyAS
05-03-2007, 09:12 PM
I dont have newbie gains no more. My bench max is 225. Idk what my squats is. I work out with 400.

BlueFenix13S
05-03-2007, 09:14 PM
Well, I still say don't cut. Just eat maintenance or SLIGHTLY above for a nice slow bulk, and you'll end up with an overall increase in LBM and a decrease in fat mass even though you may not have actually lost any fat.

You look better than 90% of the hs kids I see around here.

CoreyAS
05-03-2007, 09:15 PM
I guess all I really want is a nice stomach and no extra fat like around my sides or my arms. Just wanna be toned. And I know I cant like slow bulk and look like that for the summer. Idk I'm really confused on what I want. I really jsut wanna be toned.

Bugz26
05-03-2007, 09:19 PM
you look healthy..but i understand where your coming from...intensity is def key!! work hard, keep to the diet that works for you best, and most of all stay patient...this is not something that occurs over night...Good Luck!

BlueFenix13S
05-03-2007, 09:22 PM
If you add mass slowly, you will look more defined because you will be adding muscle to your frame. Seriously man, you look fine. Just stand up straight and roll your shoulders back and that will even help you look thinner. Keep your intensity up and you'll be fine. When I went through Field Training for the AF, I was putting down bananas, pb, eggs, rice, mashed potatoes, pancakes, biscuits, all kinds of stuff every time we had chow. I was easily eating 3500 calories a day, but since I was busting my butt, I lost 5 lbs and looked more defined. Then I was stupid and cut :(. For real, just eat like you normally do and work hard and you'll get what you want.

CoreyAS
05-03-2007, 09:22 PM
See, what I mean is. I eat w/e. I never eat healthy. I've had like so much ****ty food. All I eat is junk food and drink Mountain Dew. Haha. Right now I'm drinkin Vault.

If I dont cut, then whats the other way of gettin tonned befor summer ends?

BlueFenix13S
05-03-2007, 09:25 PM
If you clean up your diet, that will almost always be enough to cause a decent change in about 2-3 weeks. Use the grocery list I posted for you and start eating those foods, and your body will start to run more efficiently and release fat rather than store it. Immediate fix: toss the Vault (and the loads of sugar it contains) and grab a glass of ice water.

CoreyAS
05-03-2007, 09:27 PM
Alright, sounds good. I'd should go ahead and register to that site then. Cause I have to be a member to see that list.

BlueFenix13S
05-03-2007, 09:31 PM
Here ya go man:


Protein:
Lean Steak
Ground Beef
Chicken Breast
Ground Chicken
Turkey
Ground Turkey
White Fish
Shell Fish
Salmon/Shark/Swordfish
Canned Tuna
Canned Salmon
Canned Chicken
Eggs
Cottage Cheese
Sugar Free Low Carb Protein Powder (Whey)
Buffalo
Venison
Pork Loin

Fat:
Fish Oil
Cream for Coffee
Flax Seed Oil
Egg Yolks
Mayonnaise
Olive Oil
Safflower Oil
Walnut Oil
Nuts
Natural Sugar Free Nut Butters (PB, Almond Butter, Cashew Butter etc)
Oil Based Dressings
Real Butter (no spray, no margarine)

Carbs:
Sweet Potatoes
Yams
Long Grain Brown Rice
Old Fashioned Oats
Scottish Oats
Fresh or Frozen (w/o syrup) berries
Fruit
Whole Grain Bread
Fiber One
All Bran w/ Extra Fiber
Uncle Sam Cereal
Whole Wheat Pasta
Lentils
Legumes
New Potatoes
Red Potatoes
Pumpkin
Squash
Turnip

CoreyAS
05-03-2007, 09:33 PM
Yeah man, thanks. Big help.

REP

You have AIM or anything? So If I have any more questions I could ask you, if you dont mind?

BlueFenix13S
05-04-2007, 06:41 AM
Check your messages, sent you my sn