About me:
26 years old - Caucasian Male
6'1 - 204lbs - 24% body fat - 156lb lean
I would say my body type is extreme skinny fat. Skinny everywhere but the midsection. I was morbidly obese growing up, dropped 60lbs too quickly when I was 19 (excessive cardio, undereating) and now I've been flabby ever since.
Finally started weight training consistently. Had to get over the fear of not knowing what I'm doing and looking foolish at the gym. Now I'm there 90m a day 4-5 days a week minimum. Push, Pull, Legs is the split I'm operating under.
Anyways, my goal here is to strip away fat and preserve lean mass. I think I can actually gain a little muscle while I'm cutting fat because I'm new to weight lifting, and putting in serious work.
I want to get down to 175lbs / roughly 10% BF.
Here is the breakdown of the diet I've thrown together for myself this week. Plan to stick closely to the model for a while. Please share any advice or help you can offer. Thanks.
9am - (2)Oikos Triple Zero Greek Yogurts
30g protein - 30g carbs - 0g fat - 240cal
11:30am - Whey Protein
45g protein - 12g carbs - 4g fat - 255cal
2pm - Lemon Garlic Slow Cooker Chicken Breast, Rice, Veggies and Kombucha
8oz chicken: 40g protein - 2g fat - 180cal
White Rice: 4g protein - 40g carbs - 2.5g fat - 200cal
Veggies: 4g protein - 12g carbs - 50cal
Kombucha: 16g carbs - 60cal
48g protein - 68g carbs - 4.5g fat - 490cal
5:30pm - Fajita Seasoned Slow Cooker Chicken Breast w/ Onions and Peppers, Rice
8oz chicken: 40g protein - 2g fat - 180cal
White Rice: 4g protein - 40g carbs - 2.5g fat - 200cal
Veggies (peppers and onions): Null
44g protein - 40g carbs - 4.5g fat - 380cal
7:30pm - Preworkout Drink
8:00pm - Intraworkout BCAAs
9:00pm - Intraworkout Whey Shake
30g protein - 8g carbs - 2.5g fat - 170cal
10pm - Jimmy Dean Egg Scramble Cup
24g protein - 2g carbs - 21g fat - 290cal
Rough Daily Estimate:
235g pro - 175g carbs - 36.5g fat - 1945cal
*Maintenance is 1956cal
I know I'm getting enough protein (exactly 1.5g per lb of lean mass), and I don't think I'm too low on carbs for a fat loss plan, but seems like I need a lot more healthy fats, probably at the expense of some of the protein?
Would some omega oils be sufficient to add in and equal things out, provided I cut out some of the protein?
Thanks again guys.
26 years old - Caucasian Male
6'1 - 204lbs - 24% body fat - 156lb lean
I would say my body type is extreme skinny fat. Skinny everywhere but the midsection. I was morbidly obese growing up, dropped 60lbs too quickly when I was 19 (excessive cardio, undereating) and now I've been flabby ever since.
Finally started weight training consistently. Had to get over the fear of not knowing what I'm doing and looking foolish at the gym. Now I'm there 90m a day 4-5 days a week minimum. Push, Pull, Legs is the split I'm operating under.
Anyways, my goal here is to strip away fat and preserve lean mass. I think I can actually gain a little muscle while I'm cutting fat because I'm new to weight lifting, and putting in serious work.
I want to get down to 175lbs / roughly 10% BF.
Here is the breakdown of the diet I've thrown together for myself this week. Plan to stick closely to the model for a while. Please share any advice or help you can offer. Thanks.
9am - (2)Oikos Triple Zero Greek Yogurts
30g protein - 30g carbs - 0g fat - 240cal
11:30am - Whey Protein
45g protein - 12g carbs - 4g fat - 255cal
2pm - Lemon Garlic Slow Cooker Chicken Breast, Rice, Veggies and Kombucha
8oz chicken: 40g protein - 2g fat - 180cal
White Rice: 4g protein - 40g carbs - 2.5g fat - 200cal
Veggies: 4g protein - 12g carbs - 50cal
Kombucha: 16g carbs - 60cal
48g protein - 68g carbs - 4.5g fat - 490cal
5:30pm - Fajita Seasoned Slow Cooker Chicken Breast w/ Onions and Peppers, Rice
8oz chicken: 40g protein - 2g fat - 180cal
White Rice: 4g protein - 40g carbs - 2.5g fat - 200cal
Veggies (peppers and onions): Null
44g protein - 40g carbs - 4.5g fat - 380cal
7:30pm - Preworkout Drink
8:00pm - Intraworkout BCAAs
9:00pm - Intraworkout Whey Shake
30g protein - 8g carbs - 2.5g fat - 170cal
10pm - Jimmy Dean Egg Scramble Cup
24g protein - 2g carbs - 21g fat - 290cal
Rough Daily Estimate:
235g pro - 175g carbs - 36.5g fat - 1945cal
*Maintenance is 1956cal
I know I'm getting enough protein (exactly 1.5g per lb of lean mass), and I don't think I'm too low on carbs for a fat loss plan, but seems like I need a lot more healthy fats, probably at the expense of some of the protein?
Would some omega oils be sufficient to add in and equal things out, provided I cut out some of the protein?
Thanks again guys.
from Bodybuilding.com Forums - Nutrition https://ift.tt/2RrV2vy
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