Summer "cut" Diet

[JSD]

I just thought I'd share my the cut diet I've prepared for my wedding. I've lost 20 pounds of fat and would be glad to help someone else out.


The ratios I used were:

50% Protein
40% Carbs
10 Fats



DIET PLAN            
               
Meal   Protein/Carbs/Fat/Calories

6:00 AM   

Egg Whites (1 cup)- 24/4/0/120
Oatmeal (Packet) - 4/24/2/120
               
9:00 AM   

Almonds (1 oz)6/5.6/14.3/164
Banana (4 oz)1.2/25.9/0.3/101
               
12:00 PM   

Tuna (1 Can)37.5/0/2.5/175
Olive Oil (table spoon)   0/0/14/120
Lettuce (6 oz.)   1.5/5.1/0.2/24
               
PRE - GYM
   
Protein Bar 30/32/9/330
               
GYM   

Cardio (-305x4)   0/0/0/-175
Weight lifting  0/0/0/?

POST GYM   

Protein Shake (2 scoops)46/6/4/220
Banana (4 oz)   1.2/25.9/0.3/101

DINNER   

Chicken (8oz)56/0/1.9/240
Grean Beans (2 cups)6.2/24.2/0.2/70

-------------------------------------------------------------------
               
               
Day Total:   213.6/152.7/48.7/1610
Week Total:   1495.2/1068.9/340.9/11270
               
Day Cal. Maintain:         2741
Daily Cal. Difference:         1131   
Week Cal. Maintain:         19187   
Weekly Cal. Difference:         7917   
               
Weekly Weight Loss:         2.262

[dark_lord]

I just thought I'd share my the cut diet I've prepared for my wedding. I've lost 20 pounds of fat and would be glad to help someone else out.


The ratios I used were:

50% Protein
40% Carbs
10 Fats



DIET PLAN            
               
Meal   Protein/Carbs/Fat/Calories

6:00 AM   

Egg Whites (1 cup)- 24/4/0/120
Oatmeal (Packet) - 4/24/2/120
               
9:00 AM   

Almonds (1 oz)6/5.6/14.3/164
Banana (4 oz)1.2/25.9/0.3/101
               
12:00 PM   

Tuna (1 Can)37.5/0/2.5/175
Olive Oil (table spoon)   0/0/14/120
Lettuce (6 oz.)   1.5/5.1/0.2/24
               
PRE - GYM
   
Protein Bar 30/32/9/330
               
GYM   

Cardio (-305x4)   0/0/0/-175
Weight lifting  0/0/0/?

POST GYM   

Protein Shake (2 scoops)46/6/4/220
Banana (4 oz)   1.2/25.9/0.3/101

DINNER   

Chicken (8oz)56/0/1.9/240
Grean Beans (2 cups)6.2/24.2/0.2/70

-------------------------------------------------------------------
               
               
Day Total:   213.6/152.7/48.7/1610
Week Total:   1495.2/1068.9/340.9/11270
               
Day Cal. Maintain:         2741
Daily Cal. Difference:         1131   
Week Cal. Maintain:         19187   
Weekly Cal. Difference:         7917   
               
Weekly Weight Loss:         2.262

congrats on ur loss.....however, its too much work for me i eat what i like

[LarBrd33]

Yup that would definitely work.  Congrats Jsaad.

[JSD]

Yup that would definitely work.  Congrats Jsaad.

Larbrd (or anyone else), if you were serious about looking for a good diet I could customize one similar to this to height and weight.

This is a hobby of mine.

[ChampKind]

Very nice.  Looks similar to what I'm doing for a post Christmas detox, only way more intense and for a way better reason.  Have you met your goal yet?

[JSD]

Very nice.  Looks similar to what I'm doing for a post Christmas detox, only way more intense and for a way better reason.  Have you met your goal yet?

No sir, I was my playing weight of 185 lbs on the day I turned 21 and ballooned to 230 lbs by the time I hit 25 last September 25th...

I've always been in the gym lifting weights but eating, drinking (especially beers)and a desk job caught up fast. After my birthday and with my wedding approaching I thought this was a good time to get down to my "Bachelor" weight and that's when I did this research and formulated my diet. I'm down to 205 now and would still like to shed another 20 pounds. 

By the way...I haven't had a drop of alcohol is 4 months for this diet

[BrickJames]

You'd probably burn more weight if you took in another 1000 Calories a day, believe it or not.  Weight lifting  (30 mins) burns more than you think.

Lots of water I'm guessing throughout this too.

[celticmaestro]

You ate the same thing every day?

TP for you. It looks like a lot of effort. It's strange how some people have to go by something like this though. Generally I eat when and what I want, and then just burn it off by going for a run or a session in the gym and that seems to work fine.

[indeedproceed]

Very nice.  Looks similar to what I'm doing for a post Christmas detox, only way more intense and for a way better reason.  Have you met your goal yet?

No sir, I was my playing weight of 185 lbs on the day I turned 21 and ballooned to 230 lbs by the time I hit 25 last September 25th...

I've always been in the gym lifting weights but eating, drinking (especially beers)and a desk job caught up fast. After my birthday and with my wedding approaching I thought this was a good time to get down to my "Bachelor" weight and that's when I did this research and formulated my diet. I'm down to 205 now and would still like to shed another 20 pounds. 

By the way...I haven't had a drop of alcohol is 4 months for this diet

If you wanna lose weight thats the only way. I have a last hurrah weekend coming up in boston, then Im off the sauce until may. my friends are gonna hate but...they ain't me?


haha.

seriously though quitting drinking is the only way to lose weight, and its also a great way to figure out where you stand with your friends.

[celticmaestro]

Very nice.  Looks similar to what I'm doing for a post Christmas detox, only way more intense and for a way better reason.  Have you met your goal yet?

No sir, I was my playing weight of 185 lbs on the day I turned 21 and ballooned to 230 lbs by the time I hit 25 last September 25th...

I've always been in the gym lifting weights but eating, drinking (especially beers)and a desk job caught up fast. After my birthday and with my wedding approaching I thought this was a good time to get down to my "Bachelor" weight and that's when I did this research and formulated my diet. I'm down to 205 now and would still like to shed another 20 pounds. 
 
By the way...I haven't had a drop of alcohol is 4 months for this diet

seriously though quitting drinking is the only way to lose weight, and its also a great way to figure out where you stand with your friends.

Yeah. I'm not keen on skipping Guinness and Buds but if one lives a healthy lifestyle then goes and drinks away, it kinda defeats the purpose.

I say that and I had 2 pints of Guinness earlier.

[ChampKind]

Very nice.  Looks similar to what I'm doing for a post Christmas detox, only way more intense and for a way better reason.  Have you met your goal yet?

No sir, I was my playing weight of 185 lbs on the day I turned 21 and ballooned to 230 lbs by the time I hit 25 last September 25th...

I've always been in the gym lifting weights but eating, drinking (especially beers)and a desk job caught up fast. After my birthday and with my wedding approaching I thought this was a good time to get down to my "Bachelor" weight and that's when I did this research and formulated my diet. I'm down to 205 now and would still like to shed another 20 pounds. 

By the way...I haven't had a drop of alcohol is 4 months for this diet

If you wanna lose weight thats the only way. I have a last hurrah weekend coming up in boston, then Im off the sauce until may. my friends are gonna hate but...they ain't me?


haha.

seriously though quitting drinking is the only way to lose weight, and its also a great way to figure out where you stand with your friends.

As long as you cut it down to just 1-2 times a week you can still manage some pretty good weight loss.  I dropped 10 lbs in the 2 weeks after new years, despite a vegas trip and a rough weekend, mostly through similar techniques as Jsaad...although to compensate for the calories in the alcohol I drink nothing but diet sodas.

[yall hate]

As long as you cut it down to just 1-2 times a week you can still manage some pretty good weight loss.  I dropped 10 lbs in the 2 weeks after new years, despite a vegas trip and a rough weekend, mostly through similar techniques as Jsaad...although to compensate for the calories in the alcohol I drink nothing but diet sodas.

You shouldnt drink any soda at all.  Numerous studies show that 'diet' isnt any better for you then regular soda.  The fake sugar and chemicals essentially 'trick' your body.

people aiming to lose weight should stop drinking any soda, diet or not.

[ChampKind]

As long as you cut it down to just 1-2 times a week you can still manage some pretty good weight loss.  I dropped 10 lbs in the 2 weeks after new years, despite a vegas trip and a rough weekend, mostly through similar techniques as Jsaad...although to compensate for the calories in the alcohol I drink nothing but diet sodas.

You shouldnt drink any soda at all.  Numerous studies show that 'diet' isnt any better for you then regular soda.  The fake sugar and chemicals essentially 'trick' your body.

people aiming to lose weight should stop drinking any soda, diet or not.

I don't know, I've seen a definite improvement from the switch, but that's simply calorie wise.  As far as the impact of the sugar replacing chemicals, I can see how that's just as bad as the normal sugar content. 

[yall hate]

As long as you cut it down to just 1-2 times a week you can still manage some pretty good weight loss.  I dropped 10 lbs in the 2 weeks after new years, despite a vegas trip and a rough weekend, mostly through similar techniques as Jsaad...although to compensate for the calories in the alcohol I drink nothing but diet sodas.

You shouldnt drink any soda at all.  Numerous studies show that 'diet' isnt any better for you then regular soda.  The fake sugar and chemicals essentially 'trick' your body.

people aiming to lose weight should stop drinking any soda, diet or not.

I don't know, I've seen a definite improvement from the switch, but that's simply calorie wise.  As far as the impact of the sugar replacing chemicals, I can see how that's just as bad as the normal sugar content. 

Here is a brief article talking about the negative effects of the diet soda.

http://calorielab.com/news/2005/06/12/diet-soda-drinkers-most-likely-to-be-obese/

It isnt the article I originally read (which was in the NY Times I think, but I will keep looking for that one.)

For people making drastic eating changes in order to lose weight, avoiding soda is one very helpful, fairly easy (in my opinion, at least compared to food) change. 


EDIT: Two more articles that are worth reading:

http://www.cbsnews.com/stories/2007/01/04/earlyshow/contributors/emilysenay/main2330142.shtml?CMP=ILC-SearchStories

http://www.webmd.com/diet/news/20050613/drink-more-diet-soda-gain-more-weight

[Cman]

As long as you cut it down to just 1-2 times a week you can still manage some pretty good weight loss.  I dropped 10 lbs in the 2 weeks after new years, despite a vegas trip and a rough weekend, mostly through similar techniques as Jsaad...although to compensate for the calories in the alcohol I drink nothing but diet sodas.

You shouldnt drink any soda at all.  Numerous studies show that 'diet' isnt any better for you then regular soda.  The fake sugar and chemicals essentially 'trick' your body.

people aiming to lose weight should stop drinking any soda, diet or not.

I don't know, I've seen a definite improvement from the switch, but that's simply calorie wise.  As far as the impact of the sugar replacing chemicals, I can see how that's just as bad as the normal sugar content. 

My general take is that different things work for different people.  For me, my biggest drops in weight have come from (a) reducing alcohol intake and (b) walking whenever possible (instead of elevator, subway, car).