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06-28-2006, 05:09 PM
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Check my numbers and diet please
Hello,
I am currently designing a new diet to start on Monday. Please check my numbers as I am rusty. I need to transform my body for my wedding on Sep. 5. I know how to eat healthy but due to drinking alcohol I have managed to gain this weight over the past 7 months. I lose weight fast and gain muscle fast. I am very lucky in that respect. Stats: 210lbs 5'10" 25 years old I have a sedentary job but I will begin MAX-OT starting Monday and I do cardio twice a day but Mon that will change. BMR 210 * .65*24 = 3,276 <- while lifting 210 *.45*24=2268 <-without lifting (2268*.53)/4 = 301 grams of Protein (2268*.35)/4 = 199 grams of carbs (2268*.10)/4 = 58 grams of fat The diet that has worked in the past is 4 weeks dieting, 2 weeks maintance. I don't have time for this approach (and I want to avoid at all costs a PSMF to catch up). I will exploit the intial rapid weight loss and do 2 1/2 weeks 500-600 calories below maintance. Then 1/2 week at maintance. From then on out, based on experiance I will be 300-500 below Mon-Fri, and maintaince Sat. and Sun. I look good at the weight of 180. So the goal is to lose 30lbs while preserving (and experiance shows I can gain muscle at the same time) my muscle. I am not worried about water weight (I know 7 or 8 of the 30lbs is water and some is coming off now), so I will keep sodium normal in my diet to help my joints. I am shooting for 2,700 cals to start 350 grams of protein 1400 58 grams of fat 522 199 grams of carbs 796 Does everything look OK? Thanks, Jerrod 
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06-29-2006, 05:37 AM
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I think it looks real good. The only thing I would keep close watch on is the extra protein. 350 looks just a bit high, you may do well around the 300 mark. Remember there are calories in that extra 50 gms of protein
 I think your starting calories look pretty good, as long as you are able to drop them in weeks to come... that is when the extra 50 gms of protein may help. Once you start dropping those calories (hopefully most of them from carbs/fat), you will need to pick up the protein. Looks like a good plan, now just do it 
__________________
"Go hard or Go Home"
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06-29-2006, 05:43 AM
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quality over quantity....
the better your protein sources are, the less you need IMO.
__________________
Trample the weak.....hurdle the dead
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