danman77220

Alright, since the holidays are over, it's time to trim up and get cut! Though I'm not quite as strong as I'd like to be, my main priority is to lose body fat... so I'm going to put off getting swole just a little longer.

My stats:

Age: 17
Weight: 183
Height: 6'
Body Type: Mesomorph
BF%: 20%
Looking to get to 10%

Based on EMEs calculator, my intake per day should be:

Calories: 2107
Protein: 263g
Carbs: 173g
Fat: 39g

Only problem is... I can't figure out good foods to incorporate in my meals. I've been eating rather well these past couple of days, spacing meals 2-3 hours apart, but I always seem to end up with too much fat and carbs and not enough protein. What do you guys eat?

Also, what do you guys think of Yoplait Light yogurt? It's only 100 calories per serving, no fat, and seems to give my metabolism a huge boost. Plus it just tastes so good. :P

ja_ke

Red meat, chicken, tuna, whey protein and eggs are all good sources. Though you might want to stay away from too much red meat if you are cutting.

El Capitan

Egg whites are basically pure protein

EC

__________________
Current/ goal for end of summer:

Shitty life/ improve my life.

skelooth

I eat a LOT of chicken breast

__________________

A.FreeRadical

Lots of egg whites, tuna and chicken supplemented with a few scoops of whey protein powder. I like yogurt, but I only eat plain nonfat yogurt. I buy the supermarket generic brand in large tubs. I eat this with fresh berries and/or nuts.

For carbs, I eat brown rice dishes (See my recipe thread) in the morning and before working out. I eat a bowl of Old Fashioned oats and blueberries every day. In the evening, I eat fibrous veggies. (As much as I want.) Fats come from extra virgin olive oil (cooking and salads) and nuts. I like cheese but only use it in moderation to add flavor to my dishes. Get a chunk of your favorite cheese and grate a little bit on a few of your meals to add flavor.

I have two days per week where I eat above maintenance. On those days I have bread, potatoes or pasta with some of my meals. When I bulk I reverse this and have two days or more per week where I eat like above. I don't gain or lose a lot of fat with this plan, but then I don't want to.

*

__________________


"Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?'

Choose carefully. Remember, all I'm offering is the truth. Nothing more."

Ron Paul for President, 2008

A.FreeRadical ...the Epicurean bodybuilder

Height: 5'9", Age: 62,
My last high on 2/1/2006 was 196 lbs.
My last low on 8/08/2006 was 167.5 lbs.

Cutting until I am lean
Starting weight: 190 lbs. bodyfat: 19.7%
November 27th: 183 lbs. bodyfat: 18.3% bodyfat
Goal Weight: 176 lbs with no more than 10% bodyfat

My recipe collection

DJSTARER

these guys are right on for your currnet goals, but may i suggest, because i've seen ur pics, that you gain some mass before deciding to cut. You'll be happier with your results.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

danman77220

Thanks a bunch guys. Yeah, I have whey powder and I use it alot. And I happen to love chicken, tuna and egg whites. So this may be easier than I thought. Only question is, how do you eat egg whites? lol I like em cooked, but I don't think I could just eat em raw.

And DJSTARER, yeah I probably should bulk up some more, but I've been fat my entire life and I'm sick of it. I'd rather go fat to skinny to bulked up lean than go fat to bulky/chubby to cut.

A.FreeRadical

I put brown rice (See Brown Rice Italiano in the link I gave you above) on my egg whites. I cook my egg whites in a non stick frying pan with a little extra virgin olive oil. It is quite tasty. Sometimes I fry onions and green peppers and put that on them. IMO, eating them raw is not a good choice.

*

__________________


"Is it going to be the red pill or the blue pill, Neo? The red pill will answer the question 'What is the Matrix?'

Choose carefully. Remember, all I'm offering is the truth. Nothing more."

Ron Paul for President, 2008

A.FreeRadical ...the Epicurean bodybuilder

Height: 5'9", Age: 62,
My last high on 2/1/2006 was 196 lbs.
My last low on 8/08/2006 was 167.5 lbs.

Cutting until I am lean
Starting weight: 190 lbs. bodyfat: 19.7%
November 27th: 183 lbs. bodyfat: 18.3% bodyfat
Goal Weight: 176 lbs with no more than 10% bodyfat

My recipe collection

El Capitan

Yeah I remember reading that the absorbtion rate of raw eggs/ egg whites is like 60%

EC

__________________
Current/ goal for end of summer:

Shitty life/ improve my life.

danman77220

What do you guys think about shrimp? 4 oz. of shrimp has 120 calories, 0g fat, 0g carbs, and 10g protein, but at the same time it has like 75% of your DRV of cholesterol.

danman77220

Alright here's the meal plan I have so far:

Meal 1 (est. 8:00)

• Cheerios (1 cup)
o Cal- 100
o Fat- 2g
o Carb- 20g
o Protein- 3g
• Milk 2% (8 oz.)
o Cal- 120
o Fat- 4.5g
o Carb- 12g
o Protein- 5g
• Yoplait Light Yogurt (1 serving)
o Cal- 100
o Fat- 0g
o Carb- 19g
o Protein- 5g

Meal 2 (est. 10:00)

• Egg White (8)
o Cal- 136
o Fat- .48
o Carb- 2g
o Protein- 28.8g
• Brown Rice (1/4 cup)
o Cal- 150
o Fat- 1g
o Carb- 32g
o Protein- 3g

Meal 3 (pre-workout)(est. 12:00)

• Milk 2% (16 oz.)
o Cal- 120
o Fat- 4.5g
o Carb- 12g
o Protein- 3g
• GNC Mega Isolate Whey Protein- (2 scoops)
o Cal- 260
o Fat- 3g
o Carb- 10g
o Protein- 48g



Meal 4 (post-workout)(est. 3:00)
• Tuna (6 oz.)
o Cal- 175
o Fat- 2.5g
o Carb- 0g
o Protein- 37.5g
• Low Cal Whole Grain Bread (2 slices)
o Cal- 100
o Fat- 1g
o Carb- 26g
o Protein- 6g

Meal 5 (est. 5:00)

• Shrimp (8 oz)
o Cal- 240
o Fat- 0g
o Carb- 0g
o Protein- 20g

Meal 6 (est. 7:00)

• Chicken Breast (8 oz.)
o Cal- 435.8
o Fat- 13.34g
o Carb- 0g
o Protein- 74.8g
• Plain Fat Free Yogurt (4 oz)
o Cal- 60
o Fat- 0g
o Carb- 9g
o Protein- 6g

With this I have 1997 calories, 32.34g of fat, 142g carbs and 230.3g of protein. I need an additional 110 calories, 7g fat, 31g carbs and 33g protein. Anyone have any suggestions?

romanaz

Alright, switch ur cheerio's out for oats!

oats are great! good source of carbs and some protein in the morning to help stave off catabolism. Watch out for the cholesterol with that shrimp. I suggest eating food for a meal, and not a shake, as food makes you chew which makes you less hungry (jayelin had a post on this, eating something chewy makes you feel fuller) then drinking something. I personally don't like to much dairy when I'm cutting (only the morning shake with it as it can't stand morning shake w/ water), but thats me. Also, make sure the yogurt does not have HFCS (High Fructose Corn Syrup) or any other bad artificial sweeteners, you want to stay as natural as possible on everything.

Not all carbs are the same, say the carbs in your bread are totally different from your brown rice carbs. I personally eat more rice then bread, bread is usually only on days where I eat above maintenance.

and try this out : no carbs after 7 or 8pm.

__________________

FDU Devils Weightlifting
94kg Weightclass

Best in Competition:
Snatch : 70kg
Clean and Jerk : 85kg
Total : 155kg

Best in Training:
Snatch : 67kg
Clean and Jerk : 90kg

Goals by end of Summer:
Snatch : 80kg
Clean and Jerk : 100kg



supplements.net Rep

Status :
Perfecting Technique and Regaining Strength


My Olympic Lifting Journal
http://www.ironmass.com/workout-logs...tml#post157525

yazf909

one thing thats worked for me is foods high in good fat, peanutbutter, and oil oil on my salad, but then again i only went on a cut for like 1 week seems like a waste if you ask me, ima bulk for ever i wanna get big

DJSTARER

big time bumpers to the egg and rice.



Personally, I disagree with Romanaz (and most others to think of it) on the cheerios point. I believe a simpler carb source is beneficial in the morning, opposed to an unprocessed starch. Breakfast is also a great time for fructose, due to its ability to take you out of a catabolic state. Liver glycogen store are used HEAVILY at night. Why do you think you don't loose too much muscle at night? You body runs to the bank for a withdraw.

__________________
My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition