I wanna cut, I want to do max-ot but I also want to go on a 45/35/20 diet or something that would work. I know that the carbs i'm actually going to be getting are going to be low but would this diet work? first off, i'm 22, 5'11, 180lbs, 14%bf. First thing in the morning I want to do 15 minutes of Hiit on monday on the treadmill, tuesday max- ot for biceps and triceps, tuesday on the bike machine, thursday chest and back, friday treadmill, saturday legs, sunday bike or possible rest. I might just do treadmill instead of switching off so much. Now for the diet. I also will workout abs every morning before anything.

after workout- 7 eggs no yolk, apple, carrot
2 hours later- chicken breast, apple carrot
2 hours later- Chicken breast, carrot, apple
2 hours later- 1 can of tuna, carrot, apple
2 hours later- 1 can of tuna, carrot, apple

I'm not sure how many calories that is due to unknown portion sizes, but I'll estimate somewhere in the 1000 calories range. I would seriously research some of the diet threads here (and elsewhere) regarding nutrition, or I would look into hiring a diet/nutrition professional.

i think you are definatly eating way way way way... way! too low. I am female on a cutting diet and i eat 1600cal a day. You may want to try and find a BMR calculator on the net. This could be some help.

good luck!

Hey mate,

You are eating too little. I reckon you need to eat about 2200 calories a day. I assume your split is 45P, 35C and 20F??? If so, that sounds fine.

It would help if you told us a bit more, like what times you workout / do cardio / eat. etc

Go and read some of the stickies in the Introductions thread, as they are packed full of helpful information. Then, post up a new plan, and I'm sure you will have a number of people that are willing to help.

Good luck

Foley

I don't think 45/35/20 will work any better than any other ratio, unless you have your macronutrients timed to impact you when you need them most. When is your workout?

Nutritionwise, I'd swap the carrot for broccoli, swap the apple for orange or berries, swap one of the tunas for salmon. And add in some pre/postworkout nutrition.

That's a horrid approach in it's entirety first/foremost, and one of the biggest errors is the lack of healthy dietary fats in the diet.

You have NONE.

Many other errors but that is by far the biggest.

~SC~

And I don't see why you would have an apple and a carrot in the first two meals, and then switch it around to a carrot and an apple in the rest. :doh:

First off LMAO :D phillydude I just put apple, carrot first because I typed it that way it's not in that order lol.

thanks everyone I actually forgot the yogurt in the diet, I always eat yogurt. well here's all the math. The workouts are in the morning at 8:30 until 9:00 or after 9:00 then a meal as soon as I get home.


7 eggs (dont know without the yolks)- calories-490
protein-42
carbs-07
fat-31.5
1 yogurt-calories-250
protein-10
carbs-49
fat-2
1 carrot-calories-35
protein-1
carbs-8
fat-0
1 apple-calories-80
protein-0
carbs-22
fat-0
first meal total= calories= 855 protein=53 carbs=86 fat=33.5

1 chicken breast-calories-210
protein-45
carbs-0
fat-2.5

1 carrot-calories-35
protein-1
carbs-8
fat-0
1 apple-calories-80
protein-0
carbs-22
fat-0
1 yogurt-calories-250
protein-10
carbs-49
fat-2
total for second meal= calories= 575 protein=56 carbs=79 fat=4.5
1 chicken breast-calories-210
protein-45
carbs-0
fat-2.5

1 carrot-calories-35
protein-1
carbs-8
fat-0
1 apple-calories-80
protein-0
carbs-22
fat-0

total 3rd meal= calories=325 protein=46 carbs=30 fat=2.5

1 can of tuna-calories-275
protein-32.5
carbs-0
fat-15
1 carrot-calories-35
protein-1
carbs-8
fat-0
1 apple-calories-80
protein-0
carbs-22
fat-0
total 4th meal= calories=390 protein=33.5 carbs=30 fat=15
1 can of tuna-calories-275
protein-32.5
carbs-0
fat-15
1 carrot-calories-35
protein-1
carbs-8
fat-0
1 apple-calories-80
protein-0
carbs-22
fat-0
total 5th meal= calories=390 protein=33.5 carbs=30 fat=15


TOTAL CALORIES=2,535
PROTEIN=222
CARBS=255
FAT=70.5
Calories from protein 888
carbs 1020
fat 634.5

I was going for 45/35/20 but instead its 40carbs/35protein/25fat pretty close I guess.

wellguys what do you think?

First off LMAO :D phillydude I just put apple, carrot first because I typed it that way it's not in that order lol.

7 eggs (dont know without the yolks)- calories-490


wellguys what do you think?

For starters, one egg white has 17 calories. 17 x 7 = 119 calories. Since you aren't eating the yolk, you can't really count the calories for the yolk.

I'd listen to mastover.

I wanna cut, I want to do max-ot but I also want to go on a 45/35/20 diet or something that would work. I know that the carbs i'm actually going to be getting are going to be low but would this diet work? first off, i'm 22, 5'11, 180lbs, 14%bf. First thing in the morning I want to do 15 minutes of Hiit on monday on the treadmill, tuesday max- ot for biceps and triceps, tuesday on the bike machine, thursday chest and back, friday treadmill, saturday legs, sunday bike or possible rest. I might just do treadmill instead of switching off so much. Now for the diet. I also will workout abs every morning before anything.

after workout- 7 eggs no yolk, apple, carrot
2 hours later- chicken breast, apple carrot
2 hours later- Chicken breast, carrot, apple
2 hours later- 1 can of tuna, carrot, apple
2 hours later- 1 can of tuna, carrot, apple
Coachese is correct, your estimates are WAY off since you're not eating the yolks.

I suggest one of the following 2 routes:

1) Do MAXOT by the book. I don't care for the diet they recommend but it's better than the one you've laid out.

2) Hire a personal trainer/nutritionist.

If nothing else go buy some peanut butter, almonds, green beans, broccoli, grapefruit, and steak and work all of those in. Way too low in fats and I would change the fruit and veggie options some.

... and one of the biggest errors is the lack of healthy dietary fats in the diet.
~SC~
I have several suggestions but if SC thinks this is the biggest problem, I'd listen to him. Buy some flax oil and olive oil and add them to your diet anywhere except right after weight training.

If you are weight training, you really do need some carbohydrates, especially in the recovery period after training. I'm a firm believer in PWO shakes. Eat some whole grains within a couple of hours of weight traing. A few green vegetables wouldn't hurt either.

The legs, back, and chest are three large muscle groups. I don't know about you but it takes a lot out of me to work one of those groups. If I tried to work two of them at the same workout, the second one wouldn't get near the effort it deserved. Instead of having one day devoted only to the arms, consider doing only one large group each day. You could work the triceps on chest day and the biceps on back day.

I did the new math for the egg whites, now i'm getting 2164 calories.

I want to add instead of switch up so what if I add some broccoli like 3 pieces in every meal would that be better? another thing I was wonderring is, why would I need more fats if my fats are already higher then what I wanted? I wanted 45/35/20 but instead i'm getting 25 from fat isnt that good enough? The diet is healthy foods and good timing what am I lacking? what's wrong wtih it? If it still is the fat well I will get some flaxseed oil and put a tablespoon over the pieces of chicken (1tbsp per piece). Let me know guys. Thank you all for your help.

Your numbers are wrong I think; where are they coming from?

15g fat in a can of tuna? What kind of tuna?

I did the new math for the egg whites, now i'm getting 2164 calories.

I want to add instead of switch up so what if I add some broccoli like 3 pieces in every meal would that be better? another thing I was wonderring is, why would I need more fats if my fats are already higher then what I wanted? I wanted 45/35/20 but instead i'm getting 25 from fat isnt that good enough? The diet is healthy foods and good timing what am I lacking? what's wrong wtih it? If it still is the fat well I will get some flaxseed oil and put a tablespoon over the pieces of chicken (1tbsp per piece). Let me know guys. Thank you all for your help.



Your macro numbers are off. A can of tuna has 1.5 gr of fat, not 15 gr. Total calories would be 150 for a can of tuna. Are you using a 6 oz can?
So, we can decrease an extra 27 gr of fat which leaves us at 1921 calories. How many ounces are your chicken breasts? Your numbers here might be off as well which might lower your total cal numbers even further.

I would eliminate all that dairy with the yogurt (simple sugar carbs) and replace with brown rice, sweet potato, oatmeal. Definitely include a cup of fibrous greens with at least 2 of your meals and possibly a large salad later in the evening with your 5th meal. For healthy fats include olive oil, peanut butter (natural) and fish oil caps.

1 can of tuna-calories-275
protein-32.5
carbs-0
fat-15


Are you talking about tuna packed in oil? It's been so long since I bought anything except tuna in spring water that I don't know the nutrition facts of a can of tuna in oil. If it's tuna in oil then yes, I see where all your fats are coming from.

another thing I was wonderring is, why would I need more fats if my fats are already higher then what I wanted? I wanted 45/35/20 but instead i'm getting 25 from fat isnt that good enough? The diet is healthy foods and good timing what am I lacking? what's wrong wtih it? If it still is the fat well I will get some flaxseed oil and put a tablespoon over the pieces of chicken (1tbsp per piece). Let me know guys. Thank you all for your help.
Instead of adding more fat to your diet by adding flaxseed oil to your chicken, why not swap the chicken for salmon, sardines, or herring, and/or eat equivalent calories in nuts to replace one or two of the apples?

The tuna is starkist chunk light tuna in vegetable oil, I would eat salmon but I cant stand the taste of any type of fish except tuna and shirmp. the chicken breast are chicken breast with rib meat. Lets say I take out the yogurts and replace them with baked potatos, would this be better? In the tuna I drain out the vegetable oil, should I not drain it so I can get the extra fat? thanks guys, one more thing, I will throw in some strawberries along with the broccoli, carrot and apple, would this be better?

The tuna is starkist chunk light tuna in vegetable oil, I would eat salmon but I cant stand the taste of any type of fish except tuna and shirmp. the chicken breast are chicken breast with rib meat. Lets say I take out the yogurts and replace them with baked potatos, would this be better? In the tuna I drain out the vegetable oil, should I not drain it so I can get the extra fat? thanks guys, one more thing, I will throw in some strawberries along with the broccoli, carrot and apple, would this be better?

So, I'm confused. Last week (Aug 22) you wanted to bulk. You got great advice from many people and ignored all of it.

Skip ahead to now -- you want to cut. You have (again) gotten great advice from some very seriously in shape people and have again, chosen to ignore it.

This is from your "bulking thread" and was posted by mastover. It still applies. Perhaps until you do these things, stop trolling?

...go on a clean, functional eating plan incorporating lean meats, egg whites, oatmeal, sweet potato, brown rice, a quality protein supplement, plenty of veggies and fruits, and healthy fats...

The workout you are currently on includes virtually no muscle building movements such as squats and deadlifts. If you go with your planned bulk with the foods you have listed and don't plan on incorporating basic compound, multi-joint movements working progressively in weight, you will become sloppy looking and fat.

The tuna is starkist chunk light tuna in vegetable oil, I would eat salmon but I cant stand the taste of any type of fish except tuna and shirmp. the chicken breast are chicken breast with rib meat. Lets say I take out the yogurts and replace them with baked potatos, would this be better? In the tuna I drain out the vegetable oil, should I not drain it so I can get the extra fat? thanks guys, one more thing, I will throw in some strawberries along with the broccoli, carrot and apple, would this be better?

The vegetable oil that tuna is packed in does not contain the essential fatty acids that SwoleCat is referring to, so I think you're best to drain off the fat, and eat nuts or ground flax seeds (or flax oil). From a fat loss perspective, I'm not sure whether the "healthy fats" make a different impact than any of the other fats. I'm not sure if that's what SC is saying or not. Nutritionally, I don't think that's the biggest error in your diet. I'd be more concerned about your deficiencies in Vitamin K, iron, zinc, folate, and calcium. You don't need five apples every day, and if you eat too many carrots, your skin will turn orange. It's best to vary the fruits and vegetables that you eat, including as wide a variety of as many bright colored ones as possible each day. Fruits are best consumed immediately after your workouts rather than spread throughout the day.

I love yogurt myself, and wouldn't consider replacing it with baked potato, but it's up to you. The calcium in your diet is pretty low, so I'm not sure this would be a smart option. Depends on your priorities. I prefer the nutritional makeup of sweet potatoes over regular potatoes.

The tuna is starkist chunk light tuna in vegetable oil, I would eat salmon but I cant stand the taste of any type of fish except tuna and shirmp. the chicken breast are chicken breast with rib meat. Lets say I take out the yogurts and replace them with baked potatos, would this be better? In the tuna I drain out the vegetable oil, should I not drain it so I can get the extra fat? thanks guys, one more thing, I will throw in some strawberries along with the broccoli, carrot and apple, would this be better?
Buy tuna in WATER. And even then drain it and rinse it.

Replace the yogurt if you want, but do it with a sweet potato or a bowl of oats.

I have not ignore anything I simply changed my mind from bulk to cut. I am going to do squats on leg day, I actually can't wait ever since I heard the effect from squats. I didnt want to replace the yogurt, I really like yogurt so I will keep it in and I will change from carrots to strawberries, I will put some flaxseed oil on my chicken and I will drink a glass of milk a day and plenty of water. Any other suggestions?

Your head and your ideas are all over the place my friend. You have no cohesive plan or strategy to meet your goals. (whatever they may be).
Your posts indicate confusion and lack of confidence. What you will soon discover is that you will be spinning your wheels, going around in a circle and seeing no results of any kind. Only frustration.

Take the time to take inventory of where you are right now and where you'd like to be. Then search all the options which will best suit your needs.

Your dietary changes and frustrations will transfer into your training. As I mentioned before, I would seek out a qualified trainer/nutritionist at your gym or online, to help ground you with the basic knowledge you need at this point.

I wish you the best dude....Good luck. :)

Actually I thought about it pretty hard, I wanted to gain at first because I wanted to look bigger but then I remembered how hard it was to lose so I decided that I will cut and even if I do look anerexic it will work because I will do a bulk after but I will do a correct bulk.

Your dietary changes and frustrations will transfer into your training. As I mentioned before, I would seek out a qualified trainer/nutritionist at your gym or online, to help ground you with the basic knowledge you need at this point.
I don't think it needs to be that complicated.

Follow the advice that was given.