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  1. #1
    hazmatt's Avatar
    hazmatt is offline Junior Member
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    diet for fat loss what do you think?

    38 yo male. 6'3 242 fairly muscular but looking to cut 30 lb's
    My job varies day to day could be real active to sedentary (leo)

    Simplefit 3x per week with 2 3 min rounds jump rope, 3x3 min heavy bag, ab wheel rollouts and a finisher sandbag shoulders, kb swings etc.
    Sprints 8 to 10, 1x per week, ddp yoga 1x
    Slow move min 3 hrs per 30 min walk in morning and a longer run or a hike the weekend

    Meal 1 6 LG eggs, 1oz avocado, 2 strips bacon and spoonful of salsa with a big bowl or steamed veggies broccolli etc.also coffee with chaokoh coconut 1,cup berries

    Snack 1 oz macadamia nuts

    Afternoon pwo 1 scoop myo fusion

    Meal 2 12 to 14 oz beef (depends on cut) grilled veg(mush,onions,asp ,zucchini) salad olive oil and vinegar.

    Shake 2 scoops myo fusion 2 tbsp almond butter.

    Depending on the day(activity level) add sweet potato 1 or 2 x perweek

    This works out to between 2500 and 2700 kcals per day
    Pro between 220 and 240
    Fat roughly 160 g
    Carbs 50 to 80

    I've been 80% almost 2 weeks looking to get my diet tighter

  2. #2
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    picklepete is online now Senior Member
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    35% protein is kinda strange IMO. I never observed any difference above 20%.

    Also 2 oz. of nuts is a good weekly--not daily--ration in my experience. They might be fine but keep an eye on them since they generally don't add any crucial nutrients. Maybe mix some seafood in there too.
    35//6'3"/180

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    I think it looks alright. To the above point about the protein, given his body weight is a bit higher, that's what drives the protein upwards, and I don't really see an issue with it.

    Make sure you're getting a refeed of high carb intake once per week or once every other week in order to regulate leptin, metabolism, keep up energy for training, etc.
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    hazmatt's Avatar
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    Thanks guys. Jake for a weekly carb up. I'm assuming keep kcals the same lower fat intake and raise carbs to 2 to 300 g(have to work out macros) using clean carbs ie sweet potato, quinoa etc?

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    Quote Originally Posted by hazmatt View Post
    Thanks guys. Jake for a weekly carb up. I'm assuming keep kcals the same lower fat intake and raise carbs to 2 to 300 g(have to work out macros) using clean carbs ie sweet potato, quinoa etc?
    Yes.
    My nutrition/fitness/critical thinking blog:

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