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Old 10-05-2010, 10:53 AM   #127
jpevear
 
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Re: Weightlifting

Quote:
Originally Posted by Crush086 View Post
At first glance it doesn't look like you're going to be able to get your protein for the day with that diet. Looking at the scoops of protein, the chicken breast and veggie burger I'd guess you'll hit 100g or so a day in protein. You might want to consider replacing some of the fruit with some tuna or eggs. Besides, if you workout in the morning you're likely going to be starving eating mostly fruit for breakfast. You'll want to try to aim for at least 1g of protein per lb. of lean body mass to preserve the muscle since you'll be eating on a deficit.

I lost 40lbs. this year (in about 6 months), and my diet looked something like this. First thing, however, is you want to find you maintenance level (you probably already know this, but it's good info for anyone not aware). I started here:

http://www.freedieting.com/tools/calorie_calculator.htm

Once I found my maintenance, I knocked about 500 calories off. So with a diet of about 1800 calories, this is how my day usually goes.

Morning: Post workout shake (2 scoops of ON comes out to about 200 calories and 48g protein). Other foods were tuna or chicken and egg burritos, or even just a couple of peanut butter sandwiches.

Mid Morning Snack: Almonds or peanuts. Maybe a protein bar, or some Optimum Nutrition Oats & Whey.

Lunch: Either Subway (except Tuesday; also getting it on wheat, with no liquid toppings. Only lettuce, onion, bell peppers, jalapenos and black pepper. Also get the Baked Lays instead of regular chips). Or I'd bring leftovers from the night before, which was pretty much always chicken, pork, or steak (lunch is 50g protein easily on those days).

I rarely get hungry after lunch, so I'd usually not eat until dinner, which again would be meat of some sort.

My diet was very clean, and workouts didn't change much. Also bear in mind that I didn't frequently get to 1800 calories. I hovered mostly around 1500-1600 daily, so I lost a bit more than 1lb. a week typically. It's slowed since I'm nearing the end, but I'm still seeing improvements in the mirror (definition, vascularity, waist size, etc.).
Thanks for the input. Some things I forgot to mention. At lunch I'm also having a side a baked beans and some Baked Ruffles (I fucking love them).
I also an a believer in almonds... nice little snack that helps curb the appetite. I just started yesterday so I'm not into it full swing.

FYI, I'm not overweight, and got a four pack.... just need to get rid of that fat that's covering the other two abs. (I'm roughly 5'9 and weight 175)

Looks like I'll switch out one of the fruits in the morning and replace it with 2 scoops of protein. I'll only be adding and extra 50 sugar free calories buy doing so considering the average banana has 160 calories.

I haven't see nthat calculator before.. nice tool. It says I should consume 2111 calories for fat loss and 1556 for extreme fat loss. I imagine I'll be somewhere in between.
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