Wanted to run this past you guys...

[Thompson]

Hello,
I was wondering if I could get some feedback on my diet plans. First things first, I am 24 years old, 69 inches tall, 194 lbs., and about 17% BF according to the handheld electronic bodyfat tester the trainer at Gold’s gym used. My ultimate goal is 195-200lbs and 10% BF.
I generated some values using the Harris-Elliot formula found here:
http://www.geocities.com/arelliotness/

The values I received were:
Moderately active= 2826 calories total daily.
353g pro, 106g carbs, 110g fat. Based on the (50/15/35) cutting ratio presented.

My questions are: are the ratios correct? I am aiming for optimal muscle retention, but still want moderate fat loss. Do I need to change anything about the diet for those goals? I am currently doing 20 min of cardio, 3-4 times a week, at about 65-70% of my target heart rate, as well as a 3-day split for my workout. Do I need to change up my routine? I try to get 7-8 hours of sleep every day, it’s usually more like 6 but I’m trying!

I know I’m forgetting something, but I would appreciate any feed back that I can get. I will also be posting in the “Online journal” section, because I’ve found that it’s easier to stay on track if I have support and some sense of commitment. Thanks again, and I look forward to your replies.

[Xoine]

whats your bodytype (ecto/meso/endo)

[Thompson]

whats your bodytype (ecto/meso/endo)

According to an online calculator, I am closest to a Mesomorph.

http://www.bodybuilding.com/fun/beck...=2&Q11=1&Q12=2

[Thompson]

I just wanted to rant a little about the online journal section, its really bothering me. I need a place to keep a log of my training, diet, and updates to my progress. Yet I look back there and out of the 50 posts showing, there are like 2 legit posts, the rest are all porn. I know we have a XXX section for that stuff, cant we get a moderator to delete that crap and let us post our logs there? thanks for letting me rant, im done now...

[Trevdog]

Those spammers are a *****.

I can't stand those electronic bodyfat testers, I've never seen a reading that I thought was accurate. Calipers are much more reliable.

I think the ratios you posted will be effective for cutting, but personally I would up the carbs by maybe 50 grams per day even if you cut out a little protein to do it. 100 grams of carbs isn't much fuel for hard workouts, in my opinion.

Also, I would try to increase the duration of your cardio sessions to 30 minutes, or alternatively, do 1-2 40 minute sessions per week. I like to mix in at least one session of interval training each week as well.

[Thompson]

Those spammers are a *****.

I can't stand those electronic bodyfat testers, I've never seen a reading that I thought was accurate. Calipers are much more reliable.

I think the ratios you posted will be effective for cutting, but personally I would up the carbs by maybe 50 grams per day even if you cut out a little protein to do it. 100 grams of carbs isn't much fuel for hard workouts, in my opinion.

Also, I would try to increase the duration of your cardio sessions to 30 minutes, or alternatively, do 1-2 40 minute sessions per week. I like to mix in at least one session of interval training each week as well.

Thank you for your reply,
I agree about the carbs. I have been dragging durring my workouts, so I started taking "Redline" to help with the energy/fat loss. I dont know if thats a decent aid, but it was 20 dollars, and I needed something

I will bump up my cardio to 30 min, at least 3 times a week, hopfully 4.
also, where is a good place to get my bodyfat tested with calipers? My local gym only has the electronic one...

oh, I was reading a little about a practice called "ZigZaging" that seemed to be a good idea. Basicly it states that you maintain your calorie deficit for 4-5 days, then go back to your maintaince calories for 1-2 days, to keep your BMR from lowering? any thoughts on this? thanks again for your help, and I look forward to your reply.