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mac20
07-30-2005, 08:11 PM
I currently weigh 210 and am 15.8% bodyfat and am 6 feet. My goals are to get down to around 195 with 10 % bodyfat while gaining some lean mass. I am using a 40/40/20 ratio and wondering if you guys think this is best for me while cutting.

Supplements-ON whey, Multivitamin, Diesel Fuel, NOS Esther

Wake Up-Multivitamin and Diesel Fuel
Meal #1- 4 egg beaters, 1 whole egg, 1/2 cup dry oatmeal, 6 oz. orange juice
Protein-36 grams Carbs-56 Fat-9.5 Calories-459

Meal #2- 4 Slices of Whole Wheat Bread, 1 can of tuna
Protein-57 grams Carbs-56 Fat-5.5 Calories-430

Meal #3- 8 oz. 1% milk, 1 scoop of ON whey , 1 tbsp. of Natty P.B., 1 rice cake
Protein-37 Grams Carbs-30 Fat-13 Calories-385

Meal #4- (Pre Workout Meal) 8 oz. chicken, 1/2 cup brown rice, 1 1/2 cup green beans
Protein-75.5 Grams Carbs-43 Fat-9 Calories-551

( 1 hour b4 workout)8oz. gatorade 1 scoop of NOS Esther
Carbs-14 Calories-50
(30 minutes b4 workout diesel fuel)
Workout

8oz. Gatorade, 1 scoop of NOS Esther
Carbs-14 Calories-50

Meal #5- (Post Workout Shake) 8 oz. 1% milk, 1 scoop of ON whey , 1 tbsp. honey, 1 medium banana
Protein-33 Grams Carbs-60 Fat-5 Calories-389

Meal #6- 8 oz. 1% milk, 1/2 cup of FF cottage cheese, 1 tbsp of natty P.B., 1 packet of splenda
Protein-25 Grams Carbs-20 Fat-12.5 Calories-305

Totals= Protein 263.5 (39%) Carbs 293 (43%) Fat 54.5 (18%) Calories 2716.5

Any advice or if my numbers are off for my goals I would appreciate any advice at all. For cardio I play basketball 5 times a week.

mac20
07-31-2005, 12:32 AM
Bump

RipStone
07-31-2005, 04:49 AM
You have a lot of sugar in your diet from gatorade, OJ, and honey. IMO you shold opt for bettter carbs sourcers such as oats, barley, etc These will provide your body with more nutrition then gatorade will.

mac20
07-31-2005, 10:19 AM
I was reading before that it is best to use NOS Esther with simple carbs and I saw that Chuck Diesel had mentioned to mix it with gatorade. Thats why I was using that and I was using the honey because I thought it was good to use simple carbs post workout, but instead do you think I should use oats post workout? How do my numbers look for my goals or any advice I will take?

RipStone
07-31-2005, 03:11 PM
I was reading before that it is best to use NOS Esther with simple carbs and I saw that Chuck Diesel had mentioned to mix it with gatorade. Thats why I was using that and I was using the honey because I thought it was good to use simple carbs post workout, but instead do you think I should use oats post workout? How do my numbers look for my goals or any advice I will take?

I am partial to oats or other nutrionaly dense foods over sugarary foods. But some use sugarary foods psot-wo and make geat gains. all depends on what works best for you.

The fats look a little low IMO. Fats are really underrated and you should make sure that at least 20-30% of your total cals come from fats.

mac20
07-31-2005, 05:41 PM
Thanks for the input so far and I'll add some more fats in there to get the % higher. For my weight and goals overall do you think I 'm taking in about the right calories to obtain these goals. Also do u think the ratio of 40/40/20 is good for cutting?

dp13368
07-31-2005, 05:55 PM
Since you said you were cutting...

For meal 1, there is no real reason for o.j., if you want fruit you can chop an apple or banana and mix it with your oats or just eat whole. Whole fruit > orange juice.

Meal 2: make sure your whole wheat bread doesn't contain HFCS(High fructose corn syrup)

Meal 3: Why use milk instead of water with this shake? I would for sure get rid of the rice cakes(over-processed sugar)

Around w/o: if gatorade works for you then that's fine, I prefer whole foods and I am partial to oats but that's just me.

Post: I would sub some oats (maybe 1/2 banana+1/2 cup oats+water+1.5-2 scoops of whey)

Other then that, is there a reason you use 1% as opposed to skim milk?

Also, I would think about some HIIT and/or running a few times a week in addition to your basketball as you want to optimize fat loss.

RipStone
07-31-2005, 06:12 PM
Thanks for the input so far and I'll add some more fats in there to get the % higher. For my weight and goals overall do you think I 'm taking in about the right calories to obtain these goals. Also do u think the ratio of 40/40/20 is good for cutting?

40/40/20 seems to be a poplular macro split, but I have been reading a lot latley that increased fats are actually very important. you might wanna try 40carbs/35pro/25fat.

for the cals, its really hard to say cus i dont know how active you are and how fast/slow your metabolism is. give this diet a try(with the adjustments) and see if you are able to achive your goals.