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Old 02-11-2014, 08:04 PM   #5
Soldier
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Max Brawn
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Join Date: May 2011
Location: Ft. Hood, Tx
Posts: 3,948
Training Exp: On and off for 17 years.
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Your meal is just under 500 calories with 46g of carbs, 19g of fat, and 31g of protein. If you eat that 4 times a day you'll end up with 2000 calories, 184g of carbs, 76g of fat, and 124g of protein. Each of the 3 things you're eating is basically adding 1 macronutrient to the party. All of your protein is from chicken, all of your carbs are from brown rice, and all of your fats are from olive oil.

The good news is that these are 3 of the best sources for these macros. Unfortunately, it's still very limited. Even the strictest bodybuilding diet will consist of at least 20 different foods. Try your best to find more foods to include in your diet. There are tons of other foods that you can prepare ahead of time and grab when you need it. You just need to do a little leg work to figure out what will work for you.

The other thing to look at is the nutritional values of what you're eating. At your size I think 2000 calories is too low. I'd say something like 2500 calories will be enough to support some lifting and some conditioning work (cardio), while still allowing you to lose consistently. You only want to cut enough calories to keep some fat coming off. Cutting too many will result in metabolic damage that will slow or even stop your fat loss, even if you still have plenty of fat to lose.

Your fat intake of 76g is fine, and so is the 184g of carbs. So this means that the extra calories you need to add will all come from adding PROTEIN to your intake. You need at least 200g of protein a day. AT LEAST. 200g is a STARTING point. Protein will keep you fuller longer, which is good. Protein is also extremely important on a cut to help you keep as much muscle as possible.

Switch out some of your carbs for fibrous carbs. Apples and other more fibrous fruits along with lots of green veggies, as close to raw as possible.

That should get you going in the right direction.
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