Linkinlog

Yo folks. Let's get straight to the point. Fatty needs to shred some poundage.

age: 22
weight: 195
body type: Endomorph
current bf%: ~18%
desired bf%: ~10%
Critical History: Was over 240 in May 2006. Started eating better and working out via body-for-life. Got down to 200 and plateaued. I'm currently at 195 and very slowly losing the fat. I'm just a former athlete that woke up and couldn't believe what had happened to their body.

Ultimate Goal: Cut down to 10% then lean bulk back up to 200+lbs.

Plan:

Breakfast: 4 Egg Whites, 2 Slices WW Bread, 1 Slice Lean Ham, SF Jelly (This is the only way I have found to be able to eat eggs)

Mid-Morning: Protein Shake w/ 2 scoops whey & 8 oz skim milk

Lunch: Grilled Chicken/Shrimp, veggies, SF Jello or fruit

Mid-Afternoon: Protein Shake w/ 2 scoops whey & 8 oz skim milk

Workout

PWO/Dinner: Lean Protein, Salad, Small New Potato

Bedtime (if still hungry): SF Jello w/ fat free coolwhip

Supplements: Albuterol, ON Whey, Multivitamin, Flax Oil Pills

I may add 1 tablespoon of natty pb with each protein shake to increase the fats. I will be eating some fish as well.

I have the macros figured out at work but forgot to send the file to my home email. I'm shooting for around 2200-2400 cals. Trying to keep it clean and simple. I'm at work for all meals except breakfast and dinner so the protein shakes are quick and easy. I also keep fruit on hand if I get any cravings.

Opinions? Anything I should change? Any advice is welcome.

Linkinlog

Cals - Protein - Carbs - Fat

Breakfast: 392 - 30 - 46 - 10
Mid-Break: 360 - 56 - 18 - 8
Lunch: 300 - 50 - 6 - 6
Afternoon: 360 - 56 - 18 - 8
Dinner: 370 - 54 - 20 - 6


Ok, after using fitday to figure out my macros it seems it is rather low. I guess the addition of natty PB would be a good idea?!?!

DarkFalcon

Why not switch the Jello/whip cream with low fat Cottage Cheese?

DJSTARER

diet looks great. may want to watch the total kcals though. they seem a bit low.

__________________
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

Linkinlog

Thanks for the replies. I think a few tbs of natty pb will bump up the cals enough to be sufficient.

Also, I hate cottage cheese. It is soooo nasty. So, I use the sf jello / nf cool whip as a way to curb the sugar cravings. I know it doesn't have any protein but I will survive LOL. I guess I could always change that to a protein shake or something?? That would bump it up a few more hundred cals too.

I'm thinking with this diet, albuterol and some heavy workouts the rest of this fat should melt off. I can't wait!

DarkFalcon

Are you going to log this? I want to see how you respond to the Albuterol.

Linkinlog

Indeed My log should start the Monday after Thanksgiving (Nov 27th). I am going out of town with my wife for our 5 year anniversary the day after Thanksgiving. I am looking at it as my last Hoorah before getting very serious. I will be lean by my birthday, Feb 1st. In the meantime, I am feeling out my new eating plan and working out the bugs. I will be logging my workouts, food, effects and progress - complete with pics.

builtbeast

So that makes:

cals 1782, 246 p, 108 c, 38 f

I would up the protein to at least 300 g. Raise the fats a little as well - natural PB is good for this, and throw in some EFA's.

If you drop total calories too fast your body will go into starvation mode and the 1700 cals may be too low depending on where you are now.

Add more protein and cals to the breakfast and taper off the carbs as you get towards bedtime.

__________________