T Nation

Current Leaning Out Diet


#1

I am 5 foot 8 inches 202lbs. I am a bulky powerlifter with a lot of muscle. not technically "fat" but not as lean as i want to be.

I started cunting calories. it would be cool if you have any tips or pointers.

Meal 1
2 whole eggs
¾ cup egg whites
1 slice eziekel bread

Meal 2
Avacado or 5oz salmon

Pre Workout
6oz boiled chicken
1 cup white rice

Post workout
6oz boiled chicken
1 cup white rice

Meal 5
2 scoops Animal whey

Meal 6
5oz salmon or steak
Cup broccoli


#2

Do the math and post macros for each meal and a daily total…


#3

Meal 1
2 whole eggs- 180
¾ cup egg whites- 95
1 slice eziekel bread- 80

Meal 2
Avacado- 230

Pre Workout
6oz boiled chicken- 275
1 cup white rice-205

Post workout
6oz boiled chicken-275
1 cup white rice-205

Meal 5
2 scoops Animal whey240

Meal 6
5oz salmon or steak - 350
Cup broccoli- 30

2,165


#4

What’s wrong with Metabolic Drive?

No peri workout nutrition? Plazma? MAG-10? SWF? something smart?

Veggies. Add them to your meals.

Watch the weight on a weekly basis and make small adjustments as need.

P/C/F breakdown is always nice.


#5

Yes, i recently added a cup of broccoli to my chicken and rice.

I like that, thats my plan, just adjust weekly to see fat loss


#6

Every meal should have a COMPLETE lean protein source. Avocado for Meal 2 is not ideal.

3 things to emphasize in cutting that last significant layer of fat…

  1. Protein content
  2. Fiber content
  3. Water content

So basically, lean protein sources AND non-starchy veggies at most, if not all meals. Whole food source carbs before/after workouts is preferable IMO.


#7

Ok, maybe i will do 2 cans of tuna instead of an avacado?


#8

[quote]nrb4160 wrote:
Meal 1
2 whole eggs- 180
�¾ cup egg whites- 95
lots of veggies (spinach, broccoli, cauliflower, peppers and onions)

Meal 2
1 can of tuna with Mayo, hot sauce and lots of veggies

Meal 2
6oz boiled chicken- 275
1 cup white rice-205
And lots of veggies

Pre work out
Plazma

Post workout
MAG-10 or Metabolic Drive

Meal 5
5oz salmon or steak - 350
Cup broccoli- 30

[/quote]

Fixed


#9

[quote]JFG wrote:

[quote]nrb4160 wrote:
Meal 1
2 whole eggs- 180
�?�¾ cup egg whites- 95
lots of veggies (spinach, broccoli, cauliflower, peppers and onions)

Meal 2
1 can of tuna with Mayo, hot sauce and lots of veggies

Meal 2
6oz boiled chicken- 275
1 cup white rice-205
And lots of veggies

Pre work out
Plazma

Post workout
MAG-10 or Metabolic Drive

Meal 5
5oz salmon or steak - 350
Cup broccoli- 30

[/quote]

Fixed[/quote]

Ok, cool thanks. so you say no carbs in the morning, only around the workout in order to cut this little fat i still have


#10

Keep the majority of your carbs around your work out.



Some light reading