re: PUTTHEFORKDOWN V. 2024- daily nutrition thread

wanted to give everyone an idea of how I’ll be eating on my cut and how my wife will be eating. We have a trip to Maui in late April. My goal is to be at 10% body fat for that trip and at a 32" waist. need to get rid of 20 lbs. and almost 4" from the waist. Doable but have to be pretty strict.

I’ll be shooting for 1900-2000 calories with 50% protein. So I have lots of flexibility, but I will have to focus on my protein intake pretty high. For me, it's easier for me to use protein RTDs during the day to reach my goals and have 1 or 2 actual meals. So for me, It will look something like this


• morning- 730ish- after an early fasted morning walk (2 15-20 min sessions)- Fair life 42g protein drink plus ECA stack (1 dose). (230kCal, 42g protein). A 10-minute walk after morning meetings just around the office.

• mid-morning- 11ish- Iso pure protein RTD plus ECA stack (1 dose). (130kCal, 32g protein). A 10-minute walk around the office.

• early afternoon- 2ish- Fair life 42g protein drink plus ECA stack (1 dose). A 10-minute walk around the office. (230kCal, 42g protein).

• Dinner- 530ish- 12oz Chicken Thighs (I will use different recipes for this. For example, I will be having air-fried chicken shawarma skewers from the recipe posted by Nikattalouise on Instagram. You can find tons of recipes on Instagram that use chicken thighs and keep the macros pretty reasonable). I can substitute lean cuts of beef for this meal too. It is my high-fat meal. I will have this with half a pouch of Uncle Ben's ready rice. Will be around 900kCal and 85g protein.

• Post Workout meal- 8oz chicken breast and the other with half a pouch of Uncle Ben's ready rice. This will give me about 500kCal and 50g of protein.

Totals- ~2000kCal & 260g Protein. Carbs are roughly around 100g and I find that to be my sweet spot where I have enough in me for performance, but not too much that I get the stomach distress I normally get. As I get deeper into the 16-week cut I will have to cut protein slightly, cut fat slightly, and add lots of veggies and carbs will eventually have to be down around 50g to maintain everything else and get the volume I need from veggies to maintain rate of loss.

I will lift 4 times per week using the DB strength program and shoot for 10k steps to start. Once fat loss slows I will up the steps to 12,500 then lower calories on the next stall, then raise steps to 15k then lower calories, then raise steps to 17,500, then lower calories so on and so forth. As needed to prolong fat loss, On days I don’t lift, I will cut down to 1 solid meal with about 16oz leaner meat with veggies and cut the rice out. Very Similar to how I suggest you lift in the fact that I preach progressively raising steps and lowering calories only as needed in Minimal effective dosing to maintain the rate of loss of 1-2 lbs. per week based on body fat %.

For success this year with fat loss, I highly suggest you suggest you make a meal plan consisting of 2-3 solid meals with 2-3 options for each. They should be around 5-750kCals each and 50g of protein. Use protein shakes to supplement as needed.



My wife likes Intermittent fasting as she gets nauseous in the morning usually if she eats so it's easier for her. She is trying to eat 2 solid meals, a snack, and a protein shake.

• Noonish- meal 1- chicken fajitas- we are looking to use the Xtreme wellness fajitas and get 50g of protein from about 8oz chicken breast. We add some veggies that are cooked down and maybe a little low-fat sour cream, low-fat cheese and got a pretty good meal for her. Also may do things like Steak Fajitas using skirt steak, chicken skewers with veggies, or any of the other 1000 ideas from Instagram if you search high protein meals. The key for her to maintain compliance is to keep variety high and at each meal to get 50g of protein and keep calories around 500.

• Snack- Fair life 42g protein drink if needed. This can be saved until post-workout if she would like

• Dinner- 530ish- again, something that is going to keep her below 750 calories and get her 50g protein. There are options all over Instagram as I mentioned. I like to cook the ones that become 4 meals. She will eat 1 for lunch 1 day, 1 for dinner 1 day and then freeze the other 2 for the next week.
Overall we are trying to keep her calories under 1500 and we want at least 125g protein. Other than that, we don’t care about anything else right now.

Any recommendations for avoiding the pm munchies? I feel like my diet is dialed in 80% of the time but damn that 20% kills my physique!

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Any recommendations for avoiding the pm munchies? I feel like my diet is dialed in 80% of the time but damn that 20% kills my physique!

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I’ll tell you what worked for me. I started IF 18:6 and all food is cut off by 5p. I eat a very small lunch or shake and save my bigger meal for 4-5p and that usually holds me over until bedtime. I go to bed early as frick (830-9) so that makes it a little easier.

I tell everyone I gained 10lbs since thanksgiving, but that's a lie. I gained 15lbs. Amazing. I'm going the whole food route this time. Potatoes, rice, ground turkey/hamburger, chicken. Veggies and fruit. Lost 5 really quickly and feel better just getting that bloat off.

I struggle getting my steps in. I just don't have time before or after work, and I lift at night. I still average 9k and I stand all day, so not horribly sedentary.

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Seems counterproductive to your goals.

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does it...please post a study showing that anything you just said matters in terms of losing body fat


let me let you in on a little secret...you will not find one. all that matters is calories and protein intake atleast until i get to around 10% bodyfat or so

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Curious as to why you chose these?

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because they taste good and the protein is a decent source and calories are low.

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I can lose body fat by eating one meal at Taco Bell a day and one meal at McDonald's a day. Its not the healthiest or most efficient way to get there though and continually spiking blood sugar isn't either. Are you trying to just lose body fat or are you trying to retain or gain muscle as well?

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A) any possible health benefits I may get by cutting out everything you say i should are way way overblown and not reflected in blood work. I take my blood sugar readings and maltodextrin doesnt even spike my blood sugar. and losing 20lbs of fat has much much more effect on health and blood markers than what you like to claim is healthy

2) please explain to me like i am 2 how drinking a protein shake, would not help me retain muscle mass and lose body fat.

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Figures. There are plenty of products out there without maltodextrin that 'taste' good as well. Its a low quality product. Good luck losing that 4"

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you act like im some noobie who hasnt done this many times. you act like every study doesnt show you are wrong.



please explain to me, like im 2, how maltodextrin will keep me from losing bodyfat, specifically in the naval region.

because every study ever done shows the opposite. my own personal experience shows the opposite.

but hey i guess the old way to live life is to only kill your own wild meat, have your own free range chickens, pigs, have your own grass fed cows and grow your own veggies and fruits so you can make sure you control every single thing in them.

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you act like im some noobie who hasnt done this many times.

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Well you kinda come across that way. All calories aren't created equal especially when it comes to building muscle and losing fat. Yes, there are negative impacts of things like maltodextrin on the human body when trying to lose weight/body fat that can be counterproductive. If you are so worried about 'calories' just use a clean whey isolate it will be lower than your fairlife shakes and a much higher quality source of protein as well. But hey keep on needing to lose 4" and 20 pounds I wish you well.

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I quit paying attention to Layne when he was in internet flame wars with Jason Blaha of all people (I think this was around 2013 or so correct me if I am wrong) That's how important Layne thinks he is wasting time with trying to sue a clown like Blaha

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Layne successfully sued Blaha for slander. Let me guess you were part of the tren cult that was trying to out all the "smut"

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By all means trade that diabetes for cancer/leukemia and load up on pallets of sugar free/diet drinks. People that need to tell themselves they 'help' you is because they can't quit them. Its a coping mechanism

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have any proof of this? any study at all on this? because from what i have seen maltodextrin is actually good for fighting cancer.

but again just making shite up as usual by you and getting mad at someone like Norton because he actually reads the data and doesnt just cherry pick



i love thats your response though to me posting studies showing you are completly wrong......"Layne sucks because he sued a guy for slander" and "good luck with the cancer"



so since you love to use random arse cooralation studies(very weak cooralation i may add) do you believe in the china study? i mean meat causes cancer by using your criteria

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Layne successfully sued Blaha for slander. Let me guess you were part of the tren cult that was trying to out all the "smut"

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Think about what you just posted. You actually think it is 'cool' that Layne gave Blaha any attention what so ever and sued him. That's the definition of a loser. Nobody should pay Blaha any attention no matter what he says or does because he is a god damn moron Layne only enabled him even more. I used Tren but much preferred Masteron prop or Masteron enan. Other than that I don't have a clue what you are talking about 'tren cult'.

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getting mad at someone like Norton

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I'm not mad at him. The guy is a god damn moron and I certainly don't worship him like you do. Its really weird.

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maltodextrin

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Has nothing to so with diet/sugar free sodas. Completely different topic.