Fat burning diet: What should I change?

[Just1more Member Find all posts View Profile Close Just1more]

Any help would be great. Let me know if I need to add or take away anything. Thanks and the exercise routine will be up soon.






Fat shred diet and exercise plan: By Just1more
**A plan to shred fat without losing muscle**
Written for a 200lb male over 21 y old


7:00am Meal 1: 4 bananas(172 cal and 160 carbs) and protein shake (16g carbs and 25g protien) 8:00amBefore morning work out=cardio

7-11am ? gal of water and an apple(118 cal and 30 carbs)

10:00amMeal 2: 8oz red meat (400 cal and 45g protien) and 1 cup Brown rice(216 cal and 45 carbs)

11-3pm ? gal of water

1:00pm Meal 3: 1 cup veggies(27 carbs and 150 cal), 1 chicken breast,(375 cal and 30g protein) and 1 scoop protein powder(8g carbs and 12g protein)

1-4pm ? gal of water and an Genisoy energy bar(230 cal, 14 protien,34 carb)

4:00pm Meal 4: 2 pieces of fruit(240 cal and 60 carbs) and 1 scoop protein powder (8g carbs and 12g protein) Evening workout=weights

4-7pm ? gal of water and 2 scoops protein powder(16g carbs and 25g protein)

7:00pmMeal 5: 16oz of fish or another extremely lean meat(500 cal and 80g protein)

DO NOT EAT ANYTHING ELSE TILL THE FOLLOWING MORNING AND GET AT LEAST 8 HOURS SLEEP TO REPAIR. Water is allowed

Totals for the day.
Protein 243g
Carbs 404g
Calories 2401g

[GirlyMan Member Find all posts View Profile Close GirlyMan]

If the purpose is to lose fat without losing muscle then i'd define this as a cutting diet. What you have here is closer to a bulking diet. The carb sources and the amount of carbs is extremely high. Even with 2x 45 min cardio sessions a day, it's going to be difficult to cut and get lean with that many carbs.

I assume you're using Fruit as the carb source because simple sugars are easier to digest. This is fine, but limit the quanity and make it the only source of carbs. When i'm cutting I don't use complex and simple sugar carbs. I use one or the other. So if you go the fruit route do something like:

Meal #1: Half a canaloupe, Egg whites or low carb protein shake

Meal #2: 1 apple and 1/4 of a canaloupe or a small bowl of mixed fruit, Lean protein source

Meal #3: repeat similar fruit source. This meal (no later than say 3PM) will be your last source of simple sugar carbs.

Also, having red meat during a cutting cycle provides too much fat for me. I will stick to monunsaturated fats at about 50-70grams a day (assuming 200 pounds). I'll take this in from Olive Oil over a salad. I'll have this salad for my last 2-3 meals of the day to suppliment the no carbs.

[sebaco2011 Member Find all posts View Profile Close sebaco2011]

Girly thats not to true mate , people cut weight like this all the time some people can cut on that many carbs while others cant although I would agree that this isnt the best cutting diet and could be improved way more by lowering the carbs, but this will make you shred some fight while not losing muscle and possibly gain some lean mass just from the fact at how clean the calories are , as well as the amount of cardio / weight training going on , as well as the calories are at a point for a 200 lb male where their not too high but they're also not to low. Like I said before though , some people do cut weight using a Paleo type diet which he seems to be following somewhat give or take the brown rice and not to high a fat intake but still really clean calories. Not trying to argue with you at all as its clearly seen that you have a wonderful physique going on and im sure you have quite a bit of knowledge

[Just1more Member Find all posts View Profile Close Just1more]

Just to clear a few things up. My cardio is going to be gruling. With that being said There may be a few to many carbs in the diet. Would it be better if I pulled the energy bar and subed the fruit in meal 4 with vegi's? The reason they were there was to give me energy for the weights, but it may not be needed. Where else can I cut the carbs? I will post excercise in about an hour.

[GirlyMan Member Find all posts View Profile Close GirlyMan]

Girly thats not to true mate , people cut weight like this all the time some people can cut on that many carbs while others cant although I would agree that this isnt the best cutting diet and could be improved way more by lowering the carbs, but this will make you shred some fight while not losing muscle and possibly gain some lean mass just from the fact at how clean the calories are , as well as the amount of cardio / weight training going on , as well as the calories are at a point for a 200 lb male where their not too high but they're also not to low. Like I said before though , some people do cut weight using a Paleo type diet which he seems to be following somewhat give or take the brown rice and not to high a fat intake but still really clean calories. Not trying to argue with you at all as its clearly seen that you have a wonderful physique going on and im sure you have quite a bit of knowledge

I agree. Hell a 21 year old can eat anything and cut it seems lol. I also assumed this was without AAS.

From a natural standpoint and my personal self, I couldn't consume this much without a lot of cardio and hope to lose fat. But what you said is very true, everyone is different. With the young age and if gear is involved, this would be great.

Would it be better if I pulled the energy bar and subed the fruit in meal 4 with vegi's? The reason they were there was to give me energy for the weights, but it may not be needed. Where else can I cut the carbs?

In my opinion yes. All the energy bar has is probably a crap load of sugar. Your fruit is going to give you that same amount of energy, but in the form of a natural simple sugar. I stir clear of all bars, even protein ones because of the usually high sugar levels. If you drink coffee, have a cup before your workout. Coffee (specifically caffeine) is a great diuretic and will help with the weight loss. Drink it black if you can, if not trying adding splenda... if you still can't stomach it, add a small amount of non-dairy creamer.

I would reduce the banana count to 1, and cut out the brown rice. Go with all simple sugar carb sources. They will digest fast, yet still give you energy. If you start to feel hungry, add some more fiberous carbs in the form of broccolli or asparagus.

[iPenetratah Senior Member Find all posts View Profile Close iPenetratah]

I would avoid fruit during any cut, and skip breakfast and pop some Amino's for some fasted cardio, otherwise, that meal is just being used to fuel your cardio.

Another vital error is not listing any EFA's. Fish oil should be a staple to any diet.

And cardio is not the best way to cut fat and maintain muscle, especially, grueling cardio. You will more than likely burn muscle, and if you are eating carbs to power your cardio, then your plan of attack, might not be ideal.

[Just1more Member Find all posts View Profile Close Just1more]

Im going to post my cardio and and revised diet. I will be taking fish oil and milk thistle. One thing you will notice in the revised diet most the fruit is gone. Im keeping the bananns because they have worked well for me in the past. They also keep my s*#t hard when my mitabolism takes off. lol. Anywase how does it look?

[Just1more Member Find all posts View Profile Close Just1more]

Oh by the way im 30 years old not 21.

Cutting diet: By Just1more
**A plan to shred fat without losing muscle**
Written for a 200lb male over 21 y old


7:00am Meal 1: 4 bananas(172 cal and 160 carbs) and protein shake (16g carbs and 25g protien) 8:00amBefore morning work out=cardio

7-11am ? gal of water

10:00amMeal 2: 1 can chicken(60 cal and 12g protien 1 cup Brown rice(216 cal and 45 carbs)

11-3pm ? gal of water

1:00pm Meal 3: 1 cup veggies(27 carbs and 150 cal), 1 chicken breast,(375 cal and 30g protein) and 1 scoop protein powder(8g carbs and 12g protein)

1-4pm ? gal of water

4:00pm Meal 4: 8oz chicken (400 cal and 40g protien), and 1 scoop protein powder (8g carbs and 12g protein) Evening workout=weights

4-7pm ? gal of water and 2 scoops protein powder(16g carbs and 25g protein)

7:00pmMeal 5: 16oz of fish or another extremely lean meat(500 cal and 80g protein)

DO NOT EAT ANYTHING ELSE TILL THE FOLLOWING MORNING AND GET AT LEAST 8 HOURS SLEEP TO REPAIR. Water is allowed

Totals for the day.
Protein 236g
Carbs 280g
Calories 1873g

[Just1more Member Find all posts View Profile Close Just1more]

Here is my cardio, I will uploade my lifting in a bit.

Cardio mornings: 12 week program
Week1 Mon 1milerun, Tues 1milerun, Wed 3milerun, thur 1milerun, Fri 1milerun, Sat 3milerun, sun off
Week2 Mon 1milerun, Tues 1milerun, Wed 3milerun, thur 1milerun, Fri 1milerun, Sat 3milerun, sun off
Week3 Mon 1milerun, Tues 2milerun, Wed 3milerun, thur 1milerun, Fri 2milerun, Sat 3milerun, sun off
Week4 Mon 1milerun, Tues 2milerun, Wed 3milerun, thur 1milerun, Fri 2milerun, Sat 3milerun, sun off
Week5 Mon 2milerun, Tues 2milerun, Wed 3milerun, thur 2milerun, Fri 2milerun, Sat 3milerun, sun off
Week6 Mon 2milerun, Tues 2milerun, Wed 3milerun, thur 2milerun, Fri 2milerun, Sat 3milerun, sun off
Week7 Mon 2milerun, Tues 2milerun, Wed 4milerun, thur 2milerun, Fri 2milerun, Sat 4milerun, sun off
Week8 Mon 2milerun, Tues 2milerun, Wed 4milerun, thur 2milerun, Fri 2milerun, Sat 4milerun, sun off
Week9 Mon 2milerun, Tues 2milerun, Wed 4milerun, thur 2milerun, Fri 2milerun, Sat 4milerun, sun off
Week10 Mon 2milerun, Tues 3milerun, Wed 4milerun, thur 2milerun, Fri 3milerun, Sat 4milerun, sun off
Week11 Mon 2milerun, Tues 3milerun, Wed 4milerun, thur 2milerun, Fri 3milerun, Sat 4milerun, sun off
Week 12 Mon 3milerun, Tues 3milerun, Wed 4milerun, thur 3milerun, Fri 3milerun, Sat 4milerun, sun off

All running will be done on trails or tracks, so I do not injure myself. I will be taking fish oil to help my joints.
I will be using gps (On my phone “Android”) to ensure I have gone the required distance.

[bman49 Member Find all posts View Profile Close bman49]

I may be wrong but wouldt u want to keep your protien intake higher than carb intake?

[Just1more Member Find all posts View Profile Close Just1more]

yes maybe my math is wrong, but....hmmm. The bananas have to go huh, damn I love those little basterds.

[Just1more Member Find all posts View Profile Close Just1more]

Here we go. This seems pretty damn lean. What do u think bman. Keeper?

Cutting diet: By Just1more
**A plan to shred fat without losing muscle**
Written for a 200lb male over 21 y old


7:00am Meal 1: protein shake (16g carbs and 25g protien) 8:00amBefore morning work out=cardio

7-11am ? gal of water

10:00amMeal 2: 1 can chicken(60 cal and 12g protien 1 cup Brown rice(216 cal and 45 carbs)

11-3pm ? gal of water

1:00pm Meal 3: 1 cup veggies(27 carbs and 150 cal), 1 chicken breast,(375 cal and 30g protein) and 1 scoop protein powder(8g carbs and 12g protein)

1-4pm ? gal of water

4:00pm Meal 4: 8oz chicken (400 cal and 40g protien), and 1 scoop protein powder (8g carbs and 12g protein) Evening workout=weights

4-7pm ? gal of water and 2 scoops protein powder(16g carbs and 25g protein)

7:00pmMeal 5: 16oz of fish or another extremely lean meat(500 cal and 80g protein)

DO NOT EAT ANYTHING ELSE TILL THE FOLLOWING MORNING AND GET AT LEAST 8 HOURS SLEEP TO REPAIR. Water is allowed

Totals for the day.
Protein 76g
Carbs 280g
Calories 1701g

[sebaco2011 Member Find all posts View Profile Close sebaco2011]

1700 calories ? Dont you weigh 200 lbs? If your doing that much physical activity and only eating that many calories you might be losing some muscle , I only get to 1700 calories when im getting extremely lean towards the very end of my cutting plan. Also I think you made a typo error on your protein it says 76g's lol . also why so much protein powder mate ? Why not get some tuna that's usually one of my main protein sources when im cutting, your carbs also say 280g's but it looks like your only eating about 110g's of carbs ? Thats a pretty good amount for losing fat but if your going to go that low , why not just go down to a keto style and burn the fat off a little faster ?

[Just1more Member Find all posts View Profile Close Just1more]

Yea I screwed the numbers alittle. Here it is. The issue with more calories, is how am I going to do that without adding carbs? The protien and carbs seem about right? I may lose some muscle, but if Im losing my of fat, it may be worth it.?

Cutting diet: By Just1more
**A plan to shred fat without losing muscle**
Written for a 200lb male over 21 y old


7:00am Meal 1: protein shake (16g carbs and 25g protien) 8:00amBefore morning work out=cardio

7-11am ? gal of water

10:00amMeal 2: 1 can chicken(60 cal and 12g protien 1 cup Brown rice(216 cal and 45 carbs)

11-3pm ? gal of water

1:00pm Meal 3: 1 cup veggies(27 carbs and 150 cal), 1 chicken breast,(375 cal and 30g protein) and 1 scoop protein powder(8g carbs and 12g protein)

1-4pm ? gal of water

4:00pm Meal 4: 8oz chicken (400 cal and 40g protien), and 1 scoop protein powder (8g carbs and 12g protein) Evening workout=weights

4-7pm ? gal of water and 2 scoops protein powder(16g carbs and 25g protein)

7:00pmMeal 5: 16oz of fish or another extremely lean meat(500 cal and 80g protein)

DO NOT EAT ANYTHING ELSE TILL THE FOLLOWING MORNING AND GET AT LEAST 8 HOURS SLEEP TO REPAIR. Water is allowed

Totals for the day.
Protein 236g
Carbs 120g
Calories 1701g

[bman49 Member Find all posts View Profile Close bman49]

I would add some healthy fats in there. Flax seed oil, walnuts, things like that. Im just starting a fat burning diet myself. Im trying to keep my carbs at 200 g but mostly from whole grain complex carb sources, maybe an apple and some grapefruit here and there. Ill be keeping my protein intake at 300g minimum. Adding a reasonable amount of healthy fats should help u get that caloric intake a little higher and actually help with the fat burning process.