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Help with diet please

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zooma
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2011/04/05 16:23:50 (permalink)
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Help with diet please

Hello,
 
I have been inspired by the SUC and I want to try and lose some body fat. I have gone from 67kg to 87kg in 2 years (22.5% bf) (see pics)
 
Est Req = 3000kcal
Aim 2500kcal? Does this seem suitable?
 

67kg
 

87kg
 

 
 
I plan on doing 30mins fasted cardio 4 x per week (bike) and am currently doing a 4 day split (chest, back, sholders, legs).
 
 
Proposed diet:
 
Breakfast:
Porridge (50g) with skimmed milk (200ml) and protein shake (2 scoops in water)
Kcal 508, CHO 46g, Fat 9g, Protein 59g
 
Snack:
Protein shake (2 scoops in water)
Kcal 260, CHO 6g, Fat 5g, Protein 46g
 
Lunch:
Tuna (1 can) and wholemeal pasta (60g), spoon of low fat mayo + salad
Kcal 365, CHO 39g, Fat 7g, Protein 41g
 
Snack:
Mackerel and salad
Kcal 176, CHO 7g, Fat 8g, Protein 19g
 
PWO:
Protein shake (2 scoops in water)
Kcal 260, CHO 6g, Fat 5g, Protein 46g
 
Dinner:
lean meat + rice (70g)
Kcal 464, CHO 56g, Fat 5g, Protein 36g
 
Pre-bed:
Low fat natural yoghurt (200g) and mixed berries (70g)
Kcal 200, CHO 16g, Fat 3g, Protein 11g
 
Total:
Kcal 2,004, CHO 165, Fat 43g, Protein 210 (2260kcal on training days [PWO])
 
Any comments would be great. Looking at this it's only 2000kcal. Does this seem too low?
 
#1

4 Replies Related Threads

    nGH
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    Re:Help with diet please 2011/04/05 16:26:36 (permalink)
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    2 Hours cardio per day heart rate between 120 and 140. Keto diet, you will loose alot of weight within 4 weeks mate!
    #2
    W1LL
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    Re:Help with diet please 2011/04/05 16:44:46 (permalink)
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    I think your total cals is too low for starting a cut. I prefer to eat more cals and then make up the cal dif through cardio. Just my preference though as i like eating.
    Unless you are planning on going keto i would add in some small amounts of carbs to your meals up to your pre work out snack ie oat cakes / rice cakes and as fat loss stalled you can then remove them to increase the cal deficit. I have always thought it better to start with a samll cal defecit and reduce food as the results slow down rather than eating v low cals to begin with and not having the options later. I would also move the rice from dinner to earlier in the day to fuel your training.
    #3
    zooma
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    Re:Help with diet please 2011/04/06 13:17:23 (permalink)
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    Thanks for the replies.
     
    Will, I will take your advice and increase the carbs slightly pre-workout. I also thought the kcal would be too low to begin a cut, but wanted a second opinion.
     
    PHN, I have attempted keto before but found it too difficult to keep to. Thank you for the advice, but I'd like to include CHO for aslong as poss, and perhaps use a keto diet for the last few weeks.
     
     
     
     
    #4
    W1LL
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    Re:Help with diet please 2011/04/06 13:48:38 (permalink)
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    Cool, i think it will benefit you on weights days anyway. I am currently on a cut too and my weights were suffering so i added a carb meal back in to my diet the meal before my pre workout meal and i felt much better for it in the gym. On cardio days i dont bother with the extra carbs.
    #5
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