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2006/08/04, 06:30 PM
Thanks to everyone here for contributing so much useful information. I have been visiting this site off and on for about a year, and have gone from 26% body fat down to 16%. I am 5' 10" and about 180 pounds. I am looking to cut up, and have been using the following diet (50/30/20). Let me know if there are any problems in the diet. I used a great excel sheet that automatically calculates all this stuff. If anyone would like a copy of it, msg me.
P C F CALORIES
Wake Up Snack Isopure Shake 50 0 0 200
Breakfast 5 Eggs (4 white, 1 whole) 24 2 6 167
1/4c Kraft 2% Cheese 7 0 6 80
1 Link Turkey Sausage 14 3 8 140
1/4c diced onion 0.464 3.45 0 15.2
1/2c Oatmeal 5 27 3 150
Pre Workout Chunk Tuna 19 0 1 90
Post Workout Isopure Shake 50 0 0 200
3/4c Frozen Mango 0 24 0 90
1/2c Fat-Free Yogurt 3.25 4.25 0 130
1/2 Medium Banana 0.6 13.8 0.28 54
1/2c Orange Juice 1 13 0 55
Lunch 1c Brown Rice 4.5 46 1.5 218
1tbsp Olive Oil 0 0 14 120
4oz Salmon Fillet 22 0.5 7 158
2c Broccoli 5 9 1 50
Snack 1 WW Eng Muffin 4 33 0.5 150
1tbsp Peanut Butter 4 3 8 95
Dinner 2 Chicken Breasts 43 0 2 200
2c Broccoli 5 9 1 50
Bedtime Snack Casein Shake 25 0 0 100
Total: 287 191 59 2512
Daily Percentages: 46 % 30 % 21 %
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2006/08/04, 06:33 PM
heh.. it looks ALOT better in Excel....
The numbers after each food represent in grams.
The totals have been converted to calories.
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2006/08/04, 10:13 PM
Is this overall calorie amount below your maintenance? And if so, how much? And by the way, are you sure you want to cut at 5'10" and 180? right now you have approximately 30 lbs. of fat, in fact exactly 28.8. You have to understand that in a perfect world, you would only lose fat, but this unfortunately is not so. Be careful, you will be very "lean" at your height.
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Maximus from Gladiator....Strength and Honor!
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