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Diet to lose the last few lbs

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  • #1

    Diet to lose the last few lbs

    Hi All,

    Just joined this site, but been lifting for a while now..

    I'm 5'9, about 170lbs now (down from 185 in Feb). I would say about 10-11 bf%.

    I can see the outline of my abs when flexing..definately feel them.

    My goal is to be shredded and always see the abs, so I would say 6-7% bf?

    What do you think about this diet?

    6am - Cardio on empty stomach (10-15 mins Hill sprints at 80-90% intensity)
    7am - 6 eggs (boiled, whites only) - 5 caps of Flaxseed Oil
    9am - 1 tuna can (40g protein) cup of veggies - 5 caps of Flaxseed Oil
    11:30 - 4-6oz fish or chicken, cup of veggies, 5 caps of flaxseed/fish oil
    1:00 - 4-6oz fish or chicken, cup of veggies, 5 caps of flaxseed/fish oil
    2:00 - 4-6oz fish or chicken, cup of veggies, 5 caps of flaxseed/fish oil
    4:30 - 4-6oz fish or chicken, cup of veggies, 5 caps of flaxseed/fish oil
    5:00 - Workout
    6:00 - Protein shake (2 scoops ~ 45g)
    7:30 - 1 tuna can (40g protein) cup of veggies - 5 caps of Flaxseed Oil

    Go to bed at 10-11pm.

    Thoughts, comments, suggestions??

    Thanks guys.
    Tags: None
  • #2
    yeah, i used to make some beef stew, will make some more...

    i just calculated my BMR using YJ's formula = 2962.74 cals/daily

    I have been targetting around 1900cals/day, which I now see as too little since that's about 2lbs loss a week. Although I have been losing weight less than 1lb a week...

    Comment

    • #3
      I would take out some of the oil maybe the first two or three meals and add some complex carbs like oat meal for your first meal and some brown rice or yams for your next meal or two, or do a one day of carb load so your body has something else to work with.

      Comment

      • #4
        Yea, oats in a protein shake are quick and easy in the morning. Also, I try not to eat more than one can of Tuna a day. I'm not trying to start the Mercury debate, just my opinion.

        Comment

        • #5
          Originally posted by rado
          Beef Stew=SODIUM.

          Not necessarily - you can make your own with fresh veggies and lean meat....

          Comment

          • #6
            Originally posted by FitnessBrat
            Not necessarily - you can make your own with fresh veggies and lean meat....
            yep, thats what i do...

            Comment

            • #7
              your diets ok for short term cutting, expect to lose lots of muscle aswell.
              i would have at least 1 day a week of carb'ing up or eatting balanced meals.

              Comment

              • #8
                Originally posted by NYCmitch25
                your diets ok for short term cutting, expect to lose lots of muscle aswell.
                i would have at least 1 day a week of carb'ing up or eatting balanced meals.
                Lose lots of muscle? I'm trying to eat like 1.5g/lb of body weight protein to protect against that...

                At the gym, so far it's been ok, I can lift at about 90% when I was at my peak, so I don't know if I lost much muscle...

                Comment

                • #9
                  expect a 3:1 ratio of fat to muscle w/ that diet

                  Comment

                  • #10
                    Originally posted by NYCmitch25
                    expect a 3:1 ratio of fat to muscle w/ that diet
                    3:1 ratio of fat/muscle loss or what?


                    do you have any suggestions to minimize muscle loss with that diet?

                    Comment

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