so first, I'm a MALE (fatmom is a nickname...) 20years old, 6feet and now 170pound (was 220 ~7months ago... FAT, not muscle) Im still cutting, want to get rid of that little belly.. but I can feel its almost done !

I've been doing alot of cardio, and some musculation too, but now I want to try the MAX-OT program, and I already started the "3 weeks getting started" but want to use these 3 weeks for final fat loss,

But now the problem is my diet, I'm sure there could be some improvement, but first.. I am not going to use creatine and 40000 supplements a day, whey shake, olive oil and stuff like that is ok, because I want something easy to follow, FOR A LONG TIME, and I dont believe in taking so many supplements a day(like those ones in the MAX-OT program) but anyway, heres my diet, that ive been following for some months already

looks like this:

8:00am 1/2 cup 1%milk, 1/2cup all brains cereal, whey shake, 1 banana
10:00am 1can of tuna and 1apples
12:00pm chicken breast, medium size, ~2 potatoes,
2:30pm 1can of tuna and 1apples
4:00pm chicken breast, medium size, ~2 potatoes,
6:00pm little whey shake, workout
7:00pm cottage cheese, around 200g, whey shake, banana,
1~2hours before bed, another shake and 1spoon of extra virgin olive oil

gives me around 2700-3000calories, and I do cardio every day.

now, recently Ive been replacing 1potatoes with some carrots.. but maybe I should get rid of potatoes ? and replacing them with what ?

I am not english, and I dont know what is "sweet potatoes"... I think they are the red ones ? so yeah, how I could improve this diet
thx !

I hope that tuna is packed in oil and the cottage cheese is 2% fat because 1 spoonful of EVOO is not much fat for someone your size.

You need to get some veggies in your diet anything green.
carrots are okay just watch the amount due to sugar content.

Potatos on a cut are not optimal. You could try brown rice, or barley, spelt, millet, oats, whole wheat pasta (calorie dense) etc...

As to sweetpotatos:
a picture is worth a 1000 words (http://www.foodsubs.com/Sweetpotatoes.html)

how I could improve this diet
Take out three of the whey shakes. Eat some broccoli, spinach, and tomatoes.

2700 sounds like too many calories for someone who's 170 pounds and on a cut. I think you should be aiming for closer to 2000.

Guava's right....you have to redo the numbers as your weight adjusts.

Ok, so yes the cottage cheese is 2% but the tuna is in water.

for the calorie numbers, I was using this http://www.ahealthyme.com/topic/calneed, with the MODERATE activity level, they suggest 2,500, I do cardio EVERYDAY,(so thats the heavy activity level...) and lift 3 days a week, so are you sure I should drop to 2000 ?

I was taking those 3 shake a day to have a high protein diet since I lift wiegth, and not wanted to lose too many muslce, I will try to take some pics of myself.

so ok, need more veggies ! and ill change the potatoes for brown rice

I was taking those 3 shake a day to have a high protein diet since I lift wiegth, and not wanted to lose too many muslce.
Well, that's one theory, but I gained muscle on my cut while eating well under 1 gram of protein per pound of body weight.

alright, and about the 2000calrories ? I'm 170, but also 6feet

Btw, I remember last summer, I was wearing 36" waist for my pants, now i'm down to 32" .. yes I needed to tell someone about it

Congrats on your weight loss! :tucool: Great accomplishment but now it's time to enter a new direction. At 6'0'' and 170 lbs. there is no need to cut any further. Where do you want to go? I'd focus on training with the intention of putting on muscle, and eating to support the new lean tissue. You can easily carry another 5-10 lbs. of lean mass while trimming down fat, all the while looking better aesthetically as well, i.e., broader shoulders, slimmer waistline, eliminating the belly fat, etc. This is what is possible. To continue dropping fat will also quite possibly take a lot of muscle with it, hence giving the skinny/fat look, with loss of strength.

Training should be progressive. That's a gimme. But you are overdoing the cardio. Nutrition should be paramount. Sufficient lean protein sources as well as healthy fats should be top priority.

Here's something that should help you get a good head start.

Meal #1: 4 egg whites, 4 oz very lean meat, 1/2 cup oatmeal or 4 oz sweet potato, 1/2 grapefruit, 2 fish oil caps

Meal #2: 6 oz chicken breast, 1 cup broccoli, 1/2 cup cooked brown rice, 2 fish oil caps

Meal # 3: 40-50 gr protein shake, 2 tbls. heavy whipping cream in 18 oz water

Meal # 4: 8 oz fish or 99% ground turkey, 3 cups salad veggies, 2 tbls olive oil and apple cider vinegar, 2 fish oil caps

Meal # 5: same as Meal #3 or 8 oz fish, 1/2 cup green beans, 1 oz Deluxe Nuts

Meal # 6: 8 egg whites, 2 tbls. natural PB, 1/2 cup fresh pineapple or 1/2 grapefruit

:gl:

thx alot, this diet dosent look hard to follow at all, and yes I want put muscle.

But I'll do my best to take a picture of me as fast as possible, to show want i'm trying to lose, and if its really safe to stop cutting, I REALLY want to get rid of this damn belly fat,

and you mentioned "overdoing cardio", I should drop this to 3 days a week ?

and you mentioned "overdoing cardio", I should drop this to 3 days a week ?

The cardio every day isn't necessary, but if you love it, keep doing it and add some of the calories back in to the diet. Make sure your lifting is taken as seriously as anything else in this picture. Since you have build a cardio base, and shown that you can keep the diet in control, the most important thing for you to prove now is that you can train strength effectively. Only then you will have a full tool box.

I agree that 2700 is probably too much on a cut. I'd also say (imho) that 2000 is too low. I weight about 177 with 15% (approximate) body fat, and am also just trying to get rid of that last bit of belly fat. I'm cutting on around 2400 a day and seeing decent results. I'd also focus on eating six times a day, and eating way more vegetables (I eat at 6am, 9am, 12pm, 3pm, 6pm, and 8:30pm). I'm a fan of the practive of including, in every meal, some sort of fruit/vegetable carb (usually have the fruit for the first two meals, and then vegetables for the other four), a more complex carb (brown rice for example), and then a lean protein at each meal.

For work outs, what I do is three days a week of lifting (with a few minutes of running, but just as a warm up) with three days of cardio-- two days of LISS and one day of HIIT. I was doing two days of HIIT but I find that I'm happier with just the one. Your mileage may vary of course.

As far as protein intake goes, you're going to get a wide variety of responses. I just try to eat my body weight, in pounds, in grams of protein. But, it depends on what your goals are. When there are pictures, you'll probably get some more comments specific to your body, from people much wiser than I.

And yeah, make sure you get some decent fats in there. As far as macros go, I am not as sticky as some. I work based on this:

Goal 1: body weight in grams of protein
Goal 2: 20% from good fats

If I keep that in mind, I usually get pretty close to my 40% protein, 40% carbs, 20% fats, and if I do get messed up, the worst case scenario is I get more carbs and a bit less protein, though still above my body weight in grams. It seems to work for me.

thx alot, this diet dosent look hard to follow at all, and yes I want put muscle.

But I'll do my best to take a picture of me as fast as possible, to show want i'm trying to lose, and if its really safe to stop cutting, I REALLY want to get rid of this damn belly fat,

and you mentioned "overdoing cardio", I should drop this to 3 days a week ?

It's not a matter of "cutting" anymore, rather "re-composition". Targeting a specific area on your body to cut fat from, won't happen. (At least not for the majority of us)

Allow the training and nutrition to burn as much fat as possible before adding or increasing cardio, if fat loss is your goal.

Maintain an anabloic environment in your body with the nutrition and weight training. Combine this with adequate protein, and you will create a thermic atmosphere as well.

More muscle leads to more potential fat loss.

Ok, but I'll post a picture of myself soon, and for my strenght trainning, like I said I'm on the 3 weeks getting started of max-ot, and I'll go for the 12weeks trainning after. I think I'm ready for this, its not like Ive started doing musculation last month (well.. starting TRUE program )