Stats:
BF% somewhere from 25-30
Weight this morning: 221.2 lbs
5 foot 11.5
The Diet:
Meal 1
- Meal Replacement Shake
o 1 scoops = 150 calories, 24g protein, 7.5g carbs,2.5g fats
- 5 tsp Skippy Smooth PButter
o 167 calories, 3.3 g protein, 5 g carbs, 15 g fat
- ½ cup Quaker Oats (100% whole grain, quick oats but not oatmeal)
o 180 calories, 6 g protein, 30 g carbs, 3 g fats
- Green Tea Extract 1 tab
- Multi vitamin
Post Workout (Immediately after training)
- Whey Protein Isolate Drink 1 scoops
o 155 calories, 25g protein, 5 g carbs, 3.5 g fats
- Carbohydrates
o 2 Scoop of carbs: = 240 calories, 60 g carbs
- L-Glutamine
o 1 scoop
- Creatine
o 1 scoop
Meal 2
- ½ Chicken Breast so 4 oz. (4 oz is size of deck of cards or palm excluding fingers, 1 oz is size of ping pong ball, so determine 8 oz.)
o ~100 cal, 22g protein, 0.4g fat
- Salad/vegetables 1.5 cups
o 16 calories, 4g carbs
Meal 3
- ½ Chicken Breast so 4 oz. (4 oz is size of deck of cards or palm excluding fingers, 1 oz is size of ping pong ball, so determine 8 oz.)
o ~ 100 cal, 22g protein, 0.4g fat
- Salad 1.5 cups
o 15 calories, 4g carbs)
Meal 4
- Meal Replacement Shake
o 1 scoops = 150 calories, 24g protein, 7.5g carbs, 2.5g fats
- ½ cup Quaker Oats (100% whole grain, quick)
o 180 calories, 6 g protein, 30 g carbs, 3 g fats
Meal 5
- Chicken breast 8 oz. (Or other Protein Source: Lean Beef, Fish, Turkey)
o ~ 200 cal, 44g protein, 1g fat
- Salad/vegetables 1.5 cups
o 15 calories, 4g carbs
- Green tea 1 tablet
Meal 6
- Meal Replacement Shake
o 1 scoops = 150 calories, 24g protein, 7.5g carbs, 2.5g fats
- 5 tsp extra virgin olive oil
o 211 cal, 21.95 g fat
- Glutamine
o 1 scoop 30 mins before bed
Total, on workout days:
Calories: 2048-2108 calories (up to 100 calories come from salad dressing)
Protein: 199.7 grams
Carbs: 164.5 grams
Fat: 56.57 grams
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Thread: Chunky Man Attempts to CutItUp
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02-01-2011, 02:30 PM #1
Chunky Man Attempts to CutItUp
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02-01-2011, 02:31 PM #2
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02-01-2011, 02:33 PM #3
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02-01-2011, 02:49 PM #4
Which of the other macros should I sacrifice for the fats? And what should I up it to?
My goal is to cut down to a BF% that is reasonable so that I will bulk. I have been told cutting down to 10-12% is ideal and then bulking until you get to 15-16%.
Short term would be to get it down to 20%, but I have no experience and thus barely any idea of how long this would take. If you have any input on this, lemme know!
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