Low cal diet help
This is my current diet.. Let me know what y'all think... Current stats: 5'8 210lbs @ ~22%bf. been using this diet for almost 2 weeks. Down about 4-5lbs already..
Meal 1- 1shake and 2tbsp low fat peanut butter - 45g protein 8g carbs 12g fat
Meal 2,3,4 - 4oz tilapia and salad - 23g protein 15g carbs 2g fat
Meal 5 (post workout) - 1shake 40g protein 1g carbs 0g fat
Meal 6 (1 or 2 hours after shake) - 4oz tilapia and salad - 23g protein 15g carbs 2g fat
That puts me at 177g protein, 69g carbs, 20g fat... I also use CLA 6 pills a day at 1g fat each.. This is right around 1200 cals
I do this for 2 days then I would carb up on the 3rd day... On 3rd day replace fish/salad for chicken/rice/asparagus... 30g protein, 40g carbs, 2g fat. This ends up being around 1600 cals. I have been using a fat burner as well.
This diet seems to be working well for me. I feel like I need to add 1-2 more shakes throughout the day to get protein up to around 225-250g... Let me know what you think. Thanks
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in my pre show i was zero carbs low fat up to 25g 8 weeks ! 2nd place.. its myth ! internet myth ! vlcd is nice diet, why you shluld low carbw and do cutting cycles 12 weeks if you can do same shape in 6 weeks ?
This is bad. First off this is the amount is calories a girl will diet on. Being in this kinda deficit will almost surely result in muscle loss, and you will stall out very soon as you're not eating enogh. Metabolic damage is very likely. Next, your potein is way to low for someone at 210lbs. The very minimum at your weight would be 210 grams. Next 20g of fat is way way to low. Your need atleast 40-50 and that's the very least for proper hormonal function. If you wana go low carb I would suggest 2000 cals, 250g protein , 100g carbs and 65g of fat. When I get home I'll go through and redo this entire thing for you. Biggest problem with this is your calories are way to low. A girl can diet on higher calorie. This is so drastic after a little bit your body will dramatically slow down your metabolism to compensate for these low cals and you'll stop losing weight and at 1200 cals you have no more room to go any lower. You will seriously damage your metabolism and it will be to the point where you gain weight eating a normal person diet. Believe me I've seem it first had my Roomate did the same kinda thing as you and fucksd his metabolism all up and now the dude is getting fatter eating 2000 cals from purely boneless skinles chicken and egg whites while working 15 hour days outside landscaping. This is a crash diet which will never work longterm
Also, I used a bmr calculator and it's telling me about 2100 cals..
Ya thats befre you factor in your activity level. your correct, your bmr is right around 2000 cals, But thats literally if you just sleep all day. You must factor in your actitiviy level which will give you your Total daily energy expenditure which for you, and I put did this calculation based off you lifting only 3 times a week, so if you lift more, plus cardio it will be much higher, 2700 cals to maintain. So a very aggressive calorie deficit of 20% puts you around 2100 cals a day. Say you actually do intense workouts 5 times a week your TDEE is actually around 3000 and an aggressive deficit would be around 2300-2400.
I get what you're saying. With a 1k calorie deficit won't I still lose fat quickly? Read my bottom post as I've stated I have a cycle planned soon, so muscle loss isn't really worrying me...
You can do a 1k deficit on cycle, but you have to factor in cardio. A 1k deficit through diet and then more from cardio is getting kinda reckless. But your not in a 1k deficit, like i said my calculator puts your TDEE between 2700-3100 cals a day, so you're trying to eat only 1200-1600 a day. Thats almost 2000 calorie deficit. Naturally your gonna lose a ton of muscle, and even on gear your gonna lose muscle with that kinda diet.
I don't know what your goals are, but since your on here I would think your goal is to look good. People like my dad don't care what kinda weight they lose, he just understandsts that being lighter is more healthy. And guess what, he's lost almost 50lbs in 1.5 years. But you know what, he still looks like crap body composition wise because he lost so much muscle in the process because he doesnt diet like we do. But like i said that doesnt matter to him, he just wanted to be lighter. So what I'm getting at is if you do this kinda diet, you might drop 25lbs very quickly, but the problem is half of its gonna be muscle so the end result is your body composition is exactly the same, just 25lbs lighter. You know what I'm trying to say? In order to change the way you look and get lean you have to retain the muscle while losing fat. And that takes a well structured diet and training program, regardless of if youre on gear or not.
I have a cycle of test/winny/t3 planned as soon as I hit around 16%... This is a temporary diet to shed bf%... I'm not worried about a little muscle loss.. Also don't plan on doing this diet for long.. Also at the bottom of my first post I said I was going to add a couple more shakes throughout the day to get closer to 250g protein.. This would bring the cals up 400 which would put me at 1600 on low carb days and 2000 carbs on higher carb day.