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Started By
Message
Evaluate my diet plan please
Posted on 8/2/19 at 9:32 pm
Posted on 8/2/19 at 9:32 pm
Looking to put together a “Boring but Beneficial” diet plan to help myself push through my lifelong history of being inconsistent and lacking self control. I’ve been wanting to lose excess body fat since I was 13. I need to get really strict.
Stats:
34 years old
5’7 168
Probably 25% body fat (bad love handles)
Running Greyskull:
Lifts plus AMRAP best plus goal
Bench: 175 (6) (185)
Squat: 215 (7) (225)
Deadlift: 255 (6) (275)
OHP: 115 (5) (115)
I run about 15 miles a week.
My plan is to finish my Greyskull plan that ends September 1st.
Afterwards, I’d like to cut down to 1900 calories a day eating the following foods on a rotational basis:
Ground turkey
Chicken breasts or thighs (skinless)
Salmon
Eggs
Egg whites
Sweet potatoes
Blueberry/banana/kale smoothie
Beef (once or twice a week)
Rice (on days I run)
Broccoli
Walnuts
Intermittent fasting 11-7
I plan on weighing the food and coming up with predefined portion sizes that I can meal prep for the week. The portion sizes will be based on IIFYM calculations and will probably be the same every day each week.
I also plan on saving some of the calories for “snack times” - those times when I would usually reach for a sweet. Instead of eating fruit snacks or cookies, I eat my Tupperware container of turkey.
I’m posting this now because of accountability and evaluation. But also because I plan on getting started practicing it now just with my current 2800 calories as I continue bulking. I understand that when I cut, I’ll be lucky to hold onto my Greyskull gains.
The fat’s gotta go. I’d rather get down to being a twig than continue being jiggly.
I’d like to keep the cut going for 8 weeks for an expected 14 pound weight loss.
Stats:
34 years old
5’7 168
Probably 25% body fat (bad love handles)
Running Greyskull:
Lifts plus AMRAP best plus goal
Bench: 175 (6) (185)
Squat: 215 (7) (225)
Deadlift: 255 (6) (275)
OHP: 115 (5) (115)
I run about 15 miles a week.
My plan is to finish my Greyskull plan that ends September 1st.
Afterwards, I’d like to cut down to 1900 calories a day eating the following foods on a rotational basis:
Ground turkey
Chicken breasts or thighs (skinless)
Salmon
Eggs
Egg whites
Sweet potatoes
Blueberry/banana/kale smoothie
Beef (once or twice a week)
Rice (on days I run)
Broccoli
Walnuts
Intermittent fasting 11-7
I plan on weighing the food and coming up with predefined portion sizes that I can meal prep for the week. The portion sizes will be based on IIFYM calculations and will probably be the same every day each week.
I also plan on saving some of the calories for “snack times” - those times when I would usually reach for a sweet. Instead of eating fruit snacks or cookies, I eat my Tupperware container of turkey.
I’m posting this now because of accountability and evaluation. But also because I plan on getting started practicing it now just with my current 2800 calories as I continue bulking. I understand that when I cut, I’ll be lucky to hold onto my Greyskull gains.
The fat’s gotta go. I’d rather get down to being a twig than continue being jiggly.
I’d like to keep the cut going for 8 weeks for an expected 14 pound weight loss.
Posted on 8/2/19 at 9:42 pm to StringedInstruments
Just control for 1g of protein per lb of lean body mass and everything else looks good. You'll lose weight if you stick to that plan
Posted on 8/2/19 at 11:23 pm to StringedInstruments
Do you like guys? Just curious.
Posted on 8/3/19 at 7:40 am to BigPerm30
quote:
Do you like guys? Just curious.
You interested?
Posted on 8/4/19 at 9:17 am to StringedInstruments
If you really are 25%, you have no business bulking.
Stop now and get below 15%. At 34, unless you have untapped potential, I’d focus on just being consistent going forward and abandoning the cut/bulk mentality.
Stop now and get below 15%. At 34, unless you have untapped potential, I’d focus on just being consistent going forward and abandoning the cut/bulk mentality.
Posted on 8/4/19 at 9:36 am to LSUfan20005
Tighten that feeding window to 3 hours a day and it will change your life.
Posted on 8/4/19 at 12:53 pm to StringedInstruments
Just run greyskull gladiator and bring your feeling window down to around 4-5 hours, eating 400g meat first with the two meals plus whatever else you want. The. Have a 100g protein shake. Don't over complicate the shite.
Posted on 8/4/19 at 2:27 pm to StringedInstruments
25% is fat, why are you bulking. I feel like a total fat arse at 13-14%, no way could I eat at a surplus at those percentages let alone 25%
Stick to 1900-2000 calories. Run a program with conditioning in it. Lifting should be simply to maintain what you have. Try to do a program that features constant movement in where your heart rate is elevated the entire time. Athlean X Max Shred program worked great for me. Went from 14% to 9% in 12 weeks.
Oatmeal
Egg whites
The leanest ground beef you can buy
Chicken Breast
Pork Tenderloin
Lean Seafood like shrimp or fish or tuna or ahi tuna
Couscous
Sweet Potatoes
Brown Rice
Whole Wheat Pasta
Green/Fiborous veggies
Protein Powder
Almond Milk
Casein before bed
You get to cheat once a month
Stick to 1900-2000 calories. Run a program with conditioning in it. Lifting should be simply to maintain what you have. Try to do a program that features constant movement in where your heart rate is elevated the entire time. Athlean X Max Shred program worked great for me. Went from 14% to 9% in 12 weeks.
Oatmeal
Egg whites
The leanest ground beef you can buy
Chicken Breast
Pork Tenderloin
Lean Seafood like shrimp or fish or tuna or ahi tuna
Couscous
Sweet Potatoes
Brown Rice
Whole Wheat Pasta
Green/Fiborous veggies
Protein Powder
Almond Milk
Casein before bed
You get to cheat once a month
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