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**Slightly Enhanced** · 11-05-2003, 07:49 AM

I have to be quick; looks good as far as calories are concerned. Needs more color though. Add different veggies, fruits. Try substituting a sweet potato for the white ones. Sweet potatoes are so much more nutritious. I hate most vegetables. I make a pot of veg & beef stew each week. I take onions and tomatoes and blend them up real well and use that as the base. Plus I can eat the other vegs better in a soup.

FIBER FIBER FIBER. Where is the fiber?
Add more unsaturated fats, especially monounsaturated. Replace some of your carbs with fats. You can add them to you shake or take them in capsule form. Don�t waste your money on CLA. Fish oil and flax is fine.

**nmk85roll** · 11-05-2003, 09:33 AM

Re: just started new diet...please help

Way to many shakes bro! You are probably getting half of your protein from shakes. You need more whole food. How about some tuna and egg whites!!!!

Originally posted by tinytim
i have done only one cycle ///after it was over my diet went to shit.......i was 5'10 a nice looking 230lbs......now am a fat looking 230.....still just about as strong......max bench only whent down from 350 to 335.....but i look like one of those strong fat guys .....no fun

my new fat cutting diet is as fallows....

meal1; 1 cup of oatmeal 3-4 eggs 1 peice toast

meal2; protien shake

meal3; 1 8oz chicken brest 1 can of greenbeans

meal4; shake

meal5; poast work out ..... 8oz chicken 1 can green beans 1 med potato plain

meal 6 shake

meal 7 8oz chicken brest 1can green beans

these aree the nutiritional ##i came up with

chicken 160cal per 8oz = 480 ed
1 carb =3ed
30g protien = 90ed
4g fat =12ed

protien shake 190cal =570ed
9 carb =27ed
32 pro =96ed
3 fat = 9ed

oatmeal 1/c uncooked 150cal =450ed
27 carb = 81ed
5pro = 15ed
3fat = 9ed

1 med potato 100cal ed
26carb ed
4 pro ed

1 can of green beans 60 cal = 180 ed
15 carb = 45 ed
0pro
0 fat

totals are:

calories 1780
carbs 156g
pro 205g
fat 30

i didnt add the bread slice in b/c im out currently, and i dont know the info on the eggs.

please help ..........should i have more carbs after work out??? if so what should i eat how much cardio

also am doing 1000 mcg B12 ed
eca2 weeks clen 2 weeks.......i have some t3 should i do this also??????
thanks tiny

**Slightly Enhanced** · 11-05-2003, 09:57 AM

Re: Re: just started new diet...please help

Originally posted by nmk85roll
Way to many shakes bro! You are probably getting half of your protein from shakes. You need more whole food. How about some tuna and egg whites!!!!

There have been some interesting studies showing that liquid meals rich in protein facilitate fat loss; although it does go against conventional wisdom. We are usually taught that whole foods are better in regards to health and weight loss. The reason being your body actually burns calories while breaking down the whole foods. I personally have had good success with three shakes a day and weight loss.

I can see your logic on arguing against shakes during weight loss, but it would always seem good to me to consume high quality powder protein to reach your minimum protein requirements; since they do have a higher BV rating.

**trip** · 11-05-2003, 10:04 AM

IMHO, add another 100g's of protein, for an additional 400 cals, getting you up too 2200 or so.

Note, you're taking the ECA and still working out, so your putting out alot of effort, think just that little amount will make you feel better. At 1,800 best guess is you go catabolic quickly with the ECA and as much as you workout.

Or again, you know your body best, what you posted may be right.

Good thing is you have a good plan and are taking the actions to get there, so you'll make it.

Good Luck

**Slightly Enhanced** · 11-05-2003, 10:20 AM

Originally posted by trip
Or again, you know your body best, what you posted may be right.

Good thing is you have a good plan and are taking the actions to get there, so you'll make it.

Good Luck

I agree. pick something and stick with it for a while. Measure your success then think of how you can make it work better. Comittment is the key to everything.

**FireFighter** · 11-05-2003, 11:20 AM

Ya Up your protein intake for sure.. If you're cutting and doing alot of cardio you'll burn off muscle aswell. the body is a confusing thing to get it down to an art, but once you got it things go well.. the hard part is finding out what works for you.. I myself is still in this stage.. haha.. you said you're 230 lbs, you should be at least very minimum getting 230 grams of protein. also your cals should be around 2,400 a day.. also drink 3-5L of water a day.. this is a must.. DO your cardio and hit the weights hard.. maybe switch up the training a bit.. I changed mine from strength to a muscluar endurance program.. 4 sets of 12 with 45-60 seconds rest in between.. I hope this helps. shoot me a PM if ya need more help

**Slightly Enhanced** · 11-05-2003, 12:12 PM

Originally posted by FireFighter
you said you're 230 lbs, you should be at least very minimum getting 230 grams of protein. also your cals should be around 2,400 a day..

The 1g of protein per pound theory is based on lean weight, not total weight.

**tinytim** · 11-05-2003, 04:50 PM

thanks for the response guys .....it does help!
i think i may add a can o tuna in each day just as a snack.....

do you think i should up the carbs for my poast work out shake or meal????

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just started new diet...please help

just started new diet...please help

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