Question:
Macro Assistance required for cutting starting 8/6/07
I know the diet could use mega assistance but, thats why iam here. I would like assistance on a Macro for 190 pound guy looking to lean down and look vascular. Thank you guys for your recommendations on the Macros. I tried doing a search but it is a bit hard to search on certain specifics, like 190 pounds 5'9".
Supplements being used are Control Labs Green Mag, Purple Wrath, and White Flood. ( Should i continue these while cutting )?
Here are the facts:
5'9" 190 pounds. Picture included, sorry no leg picture but they are solid ( football and basketball )
Bulking is pretty easy for me, this will be my very first cut using proper procedures and diet. I would like to keep strengh of course and loose the visible fat.
I would like assistnace in Macros for my weight range. Currently I take in about 350 grams of protein, I have not been keeping track of my carbs but this is the typical stuff I eat.
Breakfast:
1 slice Whole wheat bread,
1 tablespoon of Natural Peanut Butter
2 cups of otameal with water and raisins and cinnamon.
32 oz Whey protein shake w/ water and cinnamon and splenda. 2 sccops ( 50 Grams )
Lunch:
About 2 chicken breasts
1 cup of oatmeal w/ water and strawberries and cinnamon
32 oz Whey protein shake w/ water and cinnamon and splenda. 2 sccops ( 50 Grams )
1 teaspoon of natural peanut butter
( I would love to add brocolli every day but time is essense ).
Dinner:
Lean Steak, salmon, or chicken or a 1 slice of publix's Boars Head Turkey 1 pound,( yeah its thick ). Baked Potato sometimes.
32 oz Whey protein shake w/ water and cinnamon and splenda. 2 sccops ( 50 Grams )
I know the diet could use mega assistance but, thats why iam here. I would like assistance on a Macro for 190 pound guy looking to lean down and look vascular. Thank you guys:
Well, First of all, I would eat more often and track all of your calories.
Once you have that down, I would try and aim for a balanced diet.
Something Like:
40% Of calories from protein, 40% from healthy carbs, and 20% from fat.
As a broad rule, maintenance cals are 15XBW. For you, that would be about 2850. I would subtract 200-500 off of that and see how you lose for a couple of weeks. You should aim for about a pound a week.
One of my concerns is my schedule. I work nights 7pm to 7:am and usually work out after work. During my work hours when bulking mind you, I was having 2 yogurts 90 calories each, a banana, 2 more cups of oatmeal, and another 32 ounzes of wheny protein. Thanks, Georgetown for you comments. My brother in law goes there, this is his 2nd year, Law ( Marc Mattioli )
One of my concerns is my schedule. I work nights 7pm to 7:am and usually work out after work. During my work hours when bulking mind you, I was having 2 yogurts 90 calories each, a banana, 2 more cups of oatmeal, and another 32 ounzes of wheny protein. Thanks, Georgetown for you comments. My brother in law goes there, this is his 2nd year, Law ( Marc Mattioli ) Cool. During work, Whey + oatmeal is always easy and good. Also tuna if you like it. Whole wheat bread/wraps too.
I know the diet could use mega assistance but, thats why iam here. I would like assistance on a Macro for 190 pound guy looking to lean down and look vascular. Thank you guys for your recommendations on the Macros. I tried doing a search but it is a bit hard to search on certain specifics, like 190 pounds 5'9".
Supplements being used are Control Labs Green Mag, Purple Wrath, and White Flood. ( Should i continue these while cutting )?
Here are the facts:
5'9" 190 pounds. Picture included, sorry no leg picture but they are solid ( football and basketball )
Bulking is pretty easy for me, this will be my very first cut using proper procedures and diet. I would like to keep strengh of course and loose the visible fat.
I would like assistnace in Macros for my weight range. Currently I take in about 350 grams of protein, I have not been keeping track of my carbs but this is the typical stuff I eat.
Breakfast:
1 slice Whole wheat bread,
1 tablespoon of Natural Peanut Butter
2 cups of otameal with water and raisins and cinnamon.
32 oz Whey protein shake w/ water and cinnamon and splenda. 2 sccops ( 50 Grams )
Lunch:
About 2 chicken breasts
1 cup of oatmeal w/ water and strawberries and cinnamon
32 oz Whey protein shake w/ water and cinnamon and splenda. 2 sccops ( 50 Grams )
1 teaspoon of natural peanut butter
( I would love to add brocolli every day but time is essense ).
Dinner:
Lean Steak, salmon, or chicken or a 1 slice of publix's Boars Head Turkey 1 pound,( yeah its thick ). Baked Potato sometimes.
32 oz Whey protein shake w/ water and cinnamon and splenda. 2 sccops ( 50 Grams )
I know the diet could use mega assistance but, thats why iam here. I would like assistance on a Macro for 190 pound guy looking to lean down and look vascular. Thank you guys: i would suggest trying to cut back on the protein a bit.. being 190 u shuold be aiming to get around 230-250 at max,
i would also suggest getting more variety in ur diet if you can..
taking 3 shakes a day is not necessary really.. utilize ur whey for pre/post workout only when its really needed.. u get plenty of protein from ur meats/protein whole foods no need for the extra shake
oatmeal is a great complex carb.. how about going for some brown rice, sweet potatoes, quinoa
also vary up and get more fats in ur diet.. i suggest dropping the protein a lot and upping ur fats.. ur not getting enough really
for fats i see you get some natty PB.. how about getting some almonds in ur diet to replace the shakes and maybe some healthy oils such as olive-fish-flax-sunflower
the foods u eat are clean im not going to doubt that, but i dont know about having raisins all the time.. try to cut back a bit on the sugars
I would also strive for more veggies / fruits in ur diet.. it seems like ur nutrion is lacking some minerals/vitamins aim for 2 fruits a day and 3 veggies a day if you could.. it will be more beneficial to you
how about a multi vitamin?? if you cant take in all of those fruits / veggies.. they are portable and easy to take to work with you
Thank you for the much needed critique, what about the 2 proteins per pound of weight that I have heard so much off? So how many calories do you think I should be eating in order to get cut and lean, ide like to see some gains in 6 weeks of cutting. Ide hope to get to 10% at least by then but dont know if that will be possible. What do you think the percentage is now from what you see?
bump, more assistance required.
You can maintain your lean mass with 1 gram of protien per pound........up your fats to about 65 grams.....cut carbs to no more than 150 grams.........you will get ripped.
I know the diet could use mega assistance but, thats why iam here. I would like assistance on a Macro for 190 pound guy looking to lean down and look vascular. Thank you guys for your recommendations on the Macros. I tried doing a search but it is a bit hard to search on certain specifics, like 190 pounds 5'9".
Supplements being used are Control Labs Green Mag, Purple Wrath, and White Flood. ( Should i continue these while cutting )?
Here are the facts:
5'9" 190 pounds. Picture included, sorry no leg picture but they are solid ( football and basketball )
Bulking is pretty easy for me, this will be my very first cut using proper procedures and diet. I would like to keep strengh of course and loose the visible fat.
I would like assistnace in Macros for my weight range. Currently I take in about 350 grams of protein, I have not been keeping track of my carbs but this is the typical stuff I eat.
Breakfast:
1 slice Whole wheat bread,
1 tablespoon of Natural Peanut Butter
2 cups of otameal with water and raisins and cinnamon.
32 oz Whey protein shake w/ water and cinnamon and splenda. 2 sccops ( 50 Grams )
Lunch:
About 2 chicken breasts
1 cup of oatmeal w/ water and strawberries and cinnamon
32 oz Whey protein shake w/ water and cinnamon and splenda. 2 sccops ( 50 Grams )
1 teaspoon of natural peanut butter
( I would love to add brocolli every day but time is essense ).
Dinner:
Lean Steak, salmon, or chicken or a 1 slice of publix's Boars Head Turkey 1 pound,( yeah its thick ). Baked Potato sometimes.
32 oz Whey protein shake w/ water and cinnamon and splenda. 2 sccops ( 50 Grams )
I know the diet could use mega assistance but, thats why iam here. I would like assistance on a Macro for 190 pound guy looking to lean down and look vascular. Thank you guys:
Answer:
Well, First of all, I would eat more often and track all of your calories.
Once you have that down, I would try and aim for a balanced diet.
Something Like:
40% Of calories from protein, 40% from healthy carbs, and 20% from fat.
As a broad rule, maintenance cals are 15XBW. For you, that would be about 2850. I would subtract 200-500 off of that and see how you lose for a couple of weeks. You should aim for about a pound a week.
Answer:
One of my concerns is my schedule. I work nights 7pm to 7:am and usually work out after work. During my work hours when bulking mind you, I was having 2 yogurts 90 calories each, a banana, 2 more cups of oatmeal, and another 32 ounzes of wheny protein. Thanks, Georgetown for you comments. My brother in law goes there, this is his 2nd year, Law ( Marc Mattioli )
Answer:
One of my concerns is my schedule. I work nights 7pm to 7:am and usually work out after work. During my work hours when bulking mind you, I was having 2 yogurts 90 calories each, a banana, 2 more cups of oatmeal, and another 32 ounzes of wheny protein. Thanks, Georgetown for you comments. My brother in law goes there, this is his 2nd year, Law ( Marc Mattioli ) Cool. During work, Whey + oatmeal is always easy and good. Also tuna if you like it. Whole wheat bread/wraps too.
Answer:
I know the diet could use mega assistance but, thats why iam here. I would like assistance on a Macro for 190 pound guy looking to lean down and look vascular. Thank you guys for your recommendations on the Macros. I tried doing a search but it is a bit hard to search on certain specifics, like 190 pounds 5'9".
Supplements being used are Control Labs Green Mag, Purple Wrath, and White Flood. ( Should i continue these while cutting )?
Here are the facts:
5'9" 190 pounds. Picture included, sorry no leg picture but they are solid ( football and basketball )
Bulking is pretty easy for me, this will be my very first cut using proper procedures and diet. I would like to keep strengh of course and loose the visible fat.
I would like assistnace in Macros for my weight range. Currently I take in about 350 grams of protein, I have not been keeping track of my carbs but this is the typical stuff I eat.
Breakfast:
1 slice Whole wheat bread,
1 tablespoon of Natural Peanut Butter
2 cups of otameal with water and raisins and cinnamon.
32 oz Whey protein shake w/ water and cinnamon and splenda. 2 sccops ( 50 Grams )
Lunch:
About 2 chicken breasts
1 cup of oatmeal w/ water and strawberries and cinnamon
32 oz Whey protein shake w/ water and cinnamon and splenda. 2 sccops ( 50 Grams )
1 teaspoon of natural peanut butter
( I would love to add brocolli every day but time is essense ).
Dinner:
Lean Steak, salmon, or chicken or a 1 slice of publix's Boars Head Turkey 1 pound,( yeah its thick ). Baked Potato sometimes.
32 oz Whey protein shake w/ water and cinnamon and splenda. 2 sccops ( 50 Grams )
I know the diet could use mega assistance but, thats why iam here. I would like assistance on a Macro for 190 pound guy looking to lean down and look vascular. Thank you guys: i would suggest trying to cut back on the protein a bit.. being 190 u shuold be aiming to get around 230-250 at max,
i would also suggest getting more variety in ur diet if you can..
taking 3 shakes a day is not necessary really.. utilize ur whey for pre/post workout only when its really needed.. u get plenty of protein from ur meats/protein whole foods no need for the extra shake
oatmeal is a great complex carb.. how about going for some brown rice, sweet potatoes, quinoa
also vary up and get more fats in ur diet.. i suggest dropping the protein a lot and upping ur fats.. ur not getting enough really
for fats i see you get some natty PB.. how about getting some almonds in ur diet to replace the shakes and maybe some healthy oils such as olive-fish-flax-sunflower
the foods u eat are clean im not going to doubt that, but i dont know about having raisins all the time.. try to cut back a bit on the sugars
I would also strive for more veggies / fruits in ur diet.. it seems like ur nutrion is lacking some minerals/vitamins aim for 2 fruits a day and 3 veggies a day if you could.. it will be more beneficial to you
how about a multi vitamin?? if you cant take in all of those fruits / veggies.. they are portable and easy to take to work with you
Answer:
Thank you for the much needed critique, what about the 2 proteins per pound of weight that I have heard so much off? So how many calories do you think I should be eating in order to get cut and lean, ide like to see some gains in 6 weeks of cutting. Ide hope to get to 10% at least by then but dont know if that will be possible. What do you think the percentage is now from what you see?
Answer:
bump, more assistance required.
Answer:
You can maintain your lean mass with 1 gram of protien per pound........up your fats to about 65 grams.....cut carbs to no more than 150 grams.........you will get ripped.