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suggestions of my diet please! - 11/20/2006 4:40:17 PM   
David1991


Posts: 8779
Joined: 11/3/2006
From: New Jersey
Status: online 		 

Meal 1
-Cheerios, 1 cup: 110 calories, 3g protein, 23g carbs, 1.75g fat
-Fat free milk, 1 cup: 90 calories, 8.5g protein, 12.5 carbs, 0.5g fat
-1 Banana: 110 calories, 1.2g protein, 27.5 g carbs, 0.5g fat
-Protein powder, 1 scoops: 110 calories, 20g protein, 3g carbs, 2g fat
-2 oz. Chicken breast: 67 calories, 14g protein, 0 carbs, 0 fat

SUBTOTALS: 487 calories, 46.7g protein, 66g carbs, 4.75g


Meal 1 (non-workout days)-Oatmeal, ½ cup: 140 calories, 5g protein, 26g carbs, 2.5g fat
-1 Banana: 110 calories, 1.2g protein, 27.5 g carbs, 0.5g fat
-Protein powder, 1 scoops: 110 calories, 20g protein, 3g carbs, 2g fat
-2 oz. Chicken breast: 67 calories, 14g protein, 0 carbs, 0 fat

SUBTOTALS: 427 calories, 40.2g protein, 56.5g carbs, 5g

Meal 2
-Whole wheat bread, 2 pieces: 140 calories, 5g protein, 23g carbs, 2g fat
-1/4 whole wheat bagel: 67.5 calories, 3g protein, 13.75g carbs, .5g fat
-Chicken breast, 6 oz: 200 calories, 42g protein, 0 carbs, 0 fat
-Miracle whip, 3 tbsp: 60 calories, 0g protein, 3g carbs, 4.5g fat
SUBTOTALS: 467.5 calories, 50g protein, 39.75g carbs, 7g fat

Meal 3
-Oatmeal, 1/4 cup: 70 calories, 2.5g protein, 13g carbs, 1.25g fat
-Protein powder, ½ scoop: 55 calories, 10g protein, 1.5g carbs, 1g fat
-Cottage cheese, 1 cup: 160 calories, 24g protein, 12g carbs, 2g fat
-peanut butter, 1 tbsp: 95 calories, 3.5g protein, 4g carbs, 7.5g fat

SUBTOTALS: 385 calories, 40g protein, 30.5g carbs, 12g fat


Meal 4
-Brown Rice, ½ cup: 108 calories, 2.56 protein, 22.4carbs, .88g fat
-Tuna fish, 1 can: 150 calories, 32.5g protein, 0g carbs, 1.25g fat
-Miracle whip, 1 tbsp: 20calories, 0g protein, 1g carbs, 1.5g fat
-1/2 Tbsp Olive Oil: 60 calories, 0g protein, 0g carbs, 7g fat
-3/4 cup mixed veggies: 60 calories, 2g protein, 11g carbs, 0g fat

SUBTOTALS: 398 calories, 37.06g protein, 34.4g carbs, 10.63g fat


Meal 5
- about 6 egg whites / or substitute, 3/4 cup: 90 calories, 18g protein, 3g carbs, 0g fat
-2 whole eggs: 140 calories, 12g protein, 2g carbs, 9g fat
-yam, about 3/4 cup cubed: 120 calories, 1.5g protein, 28.125g carbs, .15g fat
-Broccoli, 1 cup: 30 calories, 1g protein, 4g carbs, 0g fat

SUBTOTALS: 380 calories, 34.5g protein, 36.875g carbs, 9.15g fat


Meal 6
-1 Turkey Burgers: 150 calories, 18g protein, 2g carbs, 9g fat
-Oatmeal, ½ cup:140 calories, 5g protein, 26g carbs, 2.5g fat
-Broccoli, 1 cup: 30 calories, 1g protein, 4g carbs, 0g fat

SUBTOTALS: 320 calories, 24g protein, 32g carbs , 11.5g fat


TOTALS: 2407.5 calories, 231.57g protein, 234.775g carbs, 55.155g fat


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RE: suggestions of my diet please! - 11/20/2006 4:41:40 PM   
David1991


Posts: 8779
Joined: 11/3/2006
From: New Jersey
Status: online 		sry i forgot to add the rest of the post. Im 5' 10", i weight 146. im trying to lose fat but im worried about losing muscle. is this diet good for my goals?

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my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm

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RE: suggestions of my diet please! - 11/20/2006 4:49:32 PM   
Baseball22

 

Posts: 339
Joined: 1/10/2006
Status: offline 		2400 calories seems a little high for somebody your weight to be losing weight. How did you come up with the number of calories?

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RE: suggestions of my diet please! - 11/21/2006 12:09:56 PM   
David1991


Posts: 8779
Joined: 11/3/2006
From: New Jersey
Status: online 		i thought it was a little high too but thats what i got for the harris benedict formula on this site. i also used a calorie calculator on the atoz fitness e-book i got in mark davids section and one formula said 2200-2350 and the other said 2400-2550. so i just used close to the average. so u think my calories should go down? any other suggestions too?

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Duke of the Emancipation Detoxification

my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm

pull up log:
http://www.discussbodybuilding.com/m_387807/mpage_2/key_/tm.htm#393722

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RE: suggestions of my diet please! - 11/22/2006 12:48:27 AM   
lanvicky

 

Posts: 38
Joined: 8/26/2006
Status: offline 		reduce your carbs and by the way what is your bf%...

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RE: suggestions of my diet please! - 11/22/2006 7:00:15 AM   
njmuscle66


Posts: 1059
Joined: 8/30/2006
Status: offline 		I like to use 12calories per lb of body weight as a starting point and if weight loss is too fast a bump it up.  however your metabolism might be faster than mine so I really dont see it as THAT HIGH and you seem to have a good balance.  You put alot of thought behind this program-I would run with it and just guage progress as you go

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RE: suggestions of my diet please! - 11/22/2006 2:44:46 PM   
David1991


Posts: 8779
Joined: 11/3/2006
From: New Jersey
Status: online 		ok thanks for the responses every1 but so far ive had 1 person tell me to increase carbs, 1 person told me to decrease carbs, and for the 12 calories X my weight in lb. i got 1740 which im pretty sure is starving levels. im still really confused. by the way my bf is around 13%. any suggestions left?

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Duke of the Emancipation Detoxification

my "transformation" http://www.discussbodybuilding.com/David1991_from_fat_to_thin/m_337278/tm.htm

pull up log:
http://www.discussbodybuilding.com/m_387807/mpage_2/key_/tm.htm#393722

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