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cutting/fat loss from 192 lbs.

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racket
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2011/03/16 13:37:47 (permalink)

cutting/fat loss from 192 lbs.

Hello all,
 
this is my proposed diet, ill be mixing it up with different protein sources such as haddock, cod, steak, prawns.
iv not accounted for the olive oil/flax seed and handful almonds/cashews. or the salad and green leafy
veg inc brocolli and green beans. so my fat and carb intake will be above what is shown. ill be drinking lots of water
and green tea too. iv heard good things about l-glutemine for holding onto muscle mass, maybe an option too.
 
                                          protein     carbs     fats     kcals
4 pints skimmed Milk             81.79      111.32    6.8     840
shredded wheat                       5.2      30.51      1.1     153
4 egg whites 1 with yolk        16.8                               191
tinned tuna                           41.02                               277
100g mackerel                        19.7                    31.1    361
banana                                       1           27                 105
apple                                        17                                 65
protein shake                         36.2                       3.2   192
50g basmati rice                       3.2                       36    174
chicken breast                         26.7                        2    110  
ww bread x2                            7.2            33      3.2     200
total                                        230.4       222     42.2    2668
per meal x 6                              39.6       42.5     47.8   444
 
this is how ill be eating it probably.
 
7am   -   shredded wheat and pint of skimmed milk, green tea
10am -   omlette and salad
12 noon - 2 makerel fillets salad, apple, pint of milk, green tea
3pm   -    tin of tuna on 2 slice of oat/wheat bread
6pm -     chicken breast, rice and broccoli.green beans, pint of milk
pwo -     protein shake, banana
10pm -   pint of milk.
 
im gonna be drinkin 4 pints of skimmed milk a day, 80 grams extra protein, 111 grams carbs and slow GI at that convenient and tasty with many studies supporting its fat loss qualities, as below.
http://biosingularity.wordpress.com/2007/08/09/to-gain-muscle-and-lose-fat-drink-milk-study/ i know the pros dont drink it when cutting but thats somethin to do with water retention, isnt it.
 
what do you nutrition experts think of this plan?
 
ps im doing Frankie NY's three day push pull leg routine and 5 days cardio 16 mins hit, will begin adding more cardio and cutting cals slowly over the weeks when fat loss begins to slow/stop. im looking to get to 10% bf from around 18% currently.
im in no rush really just want to see steady progress.
 
cheers
 
dave
#1

4 Replies Related Threads

    ALHADO
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    Re:cutting/fat loss from 192 lbs. 2011/03/16 13:54:34 (permalink)
    Thats a crazy amount of milk , I wouldnt have so much! How come you're not using whey?
    #2
    racket
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    Re:cutting/fat loss from 192 lbs. 2011/03/16 14:15:48 (permalink)
    i am post workout. 4 pints of milk is 80 grams protein, 111 grams carbs, thats why what is your reason not to?
    #3
    jw390898
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    Re:cutting/fat loss from 192 lbs. 2011/03/16 15:29:07 (permalink)
    Agreed lose the milk other then your cereal.
    Milk is not a good source of carbohyrates imo. You are also lucky if you digest that amount of lactose with no stomach upset or gas.
     
    I would also be looking to consume a lower amount of carbs and more unsaturated fats like your mackerel. Get some nuts in there or flaxseed oil, natural peanut butter.
     
    I suspect you could get away with less calories per day too, but adjust this slowly as you go - I should think you would be achieving better results without sacraficing muscle (assuming you are training) around the 2100-2200 mark
     
     
    #4
    racket
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    Re:cutting/fat loss from 192 lbs. 2011/03/16 15:46:38 (permalink)
    ok so ill have 1 pint of milk in the morning and add a shake at the end of the day leaving me about 2226kcals per day, plus nuts as snacks.
    cool
    cheers.
    #5
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