August 27th, 2005, 04:48 AM
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#1 (permalink)
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Join Date: Jul 2005 Location: Markham, Ontario, Canada Age: 26
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|  Fatloss Diet Sheet: help me out
Hey, just want to get some suggestions on my first fatloss diet. This may subject to change if i find a better solution haha. soooooo any suggestions will be great! thanks guys!
Oh, and i'm 5'7", 140lbs with 15.24% BF. 118.66LBM and was gonna do the 1,400 cal diet but Serpent suggested me to start off with the 1,600 cal diet instead. Thanks serpent! Program Tracker Fitness Software Fatloss 05 - NON-WEIGHT TRAINING DAYS | Quantity | Daily Water intake: 78.32 oz | Calories | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
| Daily goal (g) | 1601.91 | 160.19 | 120.14 | 53.40 | 25 |
| Meal A: |
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| | 1.00 | scoop(s), Optimum Nutrition Protein | 115.00 | 23.00 | 3.00 | 1.50 | 0.00 | | 1.00 | tbsp, Flaxseed Oil | 132.00 | 0.00 | 0.00 | 14.00 | 0.00 | | 1.00 | tsp, Glutamine Powder | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | | 1000 | mg, Vitamin C | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | | 1.00 | cup, Oatmeal (cooked) | 146.00 | 6.00 | 26.00 | 2.00 | 10.00 | | 0.25 | Avocado | 81.00 | 1.00 | 3.75 | 7.75 | 0.00 |
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| 474.00 | 30.00 | 32.75 | 25.25 | 10.00 |
| Meal B: |
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| | 1.00 | Banana(s) (1 medium) | 105.00 | 1.00 | 27.00 | 0.00 | 3.00 | | 3.00 | Large Egg White(s) | 48.00 | 9.00 | 0.00 | 0.00 | 0.00 |
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| 153.00 | 10.00 | 27.00 | 0.00 | 3.00 |
| Meal C: |
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| | 3 | oz, Chicken Breast (no skin) | 105.00 | 24.00 | 0.00 | 3.00 | 0.00 | | 2 | 100 g, Broccoli (cooked) | 70.00 | 4.00 | 14.00 | 0.00 | 6.00 | | 1.00 | 100 g, Carrots (cooked) | 35.00 | 1.00 | 8.00 | 0.00 | 3.00 | | 0.5 | Avocado | 162.00 | 2.00 | 7.50 | 15.50 | 0.00 |
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| 372.00 | 31.00 | 29.50 | 18.50 | 9.00 |
| Meal D: |
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| | 1.00 | scoop(s), Optimum Nutrition Protein | 115.00 | 23.00 | 3.00 | 1.50 | 0.00 | | 0.5 | cup, Cottage Cheese | 80.00 | 18.00 | 3.00 | 1.00 | 0.00 | | 1.00 | stalk(s), Celery (raw) | 6.00 | 0.00 | 1.00 | 0.00 | 2.00 | | 1.00 | Multi-Vitamin | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| 201.00 | 41.00 | 7.00 | 2.50 | 2.00 |
| Meal E: |
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| | 4 | oz, Salmon (fresh) | 160.00 | 24.00 | 0.00 | 8.00 | 0.00 | | 1 | cup, Green Peas (cooked) | 126.00 | 8.00 | 11.00 | 0.00 | 13.00 | | 1.00 | 100 g, Carrots (cooked) | 35.00 | 1.00 | 8.00 | 0.00 | 3.00 |
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| 321.00 | 33.00 | 19.00 | 8.00 | 16.00 |
| Meal F: |
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| | 0.5 | cup, Cottage Cheese | 80.00 | 18.00 | 3.00 | 1.00 | 0.00 | | 1.00 | tsp, Glutamine Powder | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | | 1000 | mg, Vitamin C | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| 80.00 | 18.00 | 3.00 | 1.00 | 0.00 |
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| 1601.00 | 163.00 | 118.25 | 55.25 | 40.00 |
Program Tracker Fitness Software
© 2001-2002 Cutting Edge Publishing.
http://www.cuttedgepub.com
UPDATED VERSION 2 OF DIET SHEET, COMMENTS/SUGGESTIONS MUCH APPRECIATED! Program Tracker Fitness Software Fatloss 05 - NON-WEIGHT TRAINING DAYS | Quantity | Daily Water intake: 78.32 oz | Calories | Protein (g) | Carbs (g) | Fat (g) | Fiber (g) |
| Daily goal (g) | 1601.91 | 160.19 | 120.14 | 53.40 | 25 |
| Meal A: |
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|
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| | 1.00 | scoop(s), Optimum Nutrition Protein | 115.00 | 23.00 | 3.00 | 1.50 | 0.00 | | 1.00 | tsp, Glutamine Powder | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | | 1000 | mg, Vitamin C | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | | 1.00 | cup, Oatmeal (cooked) | 146.00 | 6.00 | 26.00 | 2.00 | 10.00 |
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| 261.00 | 29.00 | 29.00 | 3.50 | 10.00 |
| Meal B: |
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| | 1.00 | Banana(s) (1 medium) | 105.00 | 1.00 | 27.00 | 0.00 | 3.00 | | 0.25 | Avocado | 81.00 | 1.00 | 3.75 | 7.75 | 0.00 | | 3.00 | Large Egg White(s) | 48.00 | 9.00 | 0.00 | 0.00 | 0.00 |
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| 234.00 | 11.00 | 30.75 | 7.75 | 3.00 |
| Meal C: |
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| | 3 | oz, Chicken Breast (no skin) | 105.00 | 24.00 | 0.00 | 3.00 | 0.00 | | 2 | 100 g, Broccoli (cooked) | 70.00 | 4.00 | 14.00 | 0.00 | 6.00 | | 1.00 | 100 g, Carrots (cooked) | 35.00 | 1.00 | 8.00 | 0.00 | 3.00 | | 1.00 | cup, Green Peas (cooked) | 126.00 | 8.00 | 11.00 | 0.00 | 13.00 |
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| 336.00 | 37.00 | 33.00 | 3.00 | 22.00 |
| Meal D: |
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| | 1.00 | scoop(s), Optimum Nutrition Protein | 115.00 | 23.00 | 3.00 | 1.50 | 0.00 | | 1.00 | 100 g, Celery (raw) | 8.00 | 2.00 | 0.00 | 0.00 | 1.60 | | 1.00 | Multi-Vitamin | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| 123.00 | 25.00 | 3.00 | 1.50 | 1.60 |
| Meal E: |
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| | 4 | oz, Salmon (fresh) | 160.00 | 24.00 | 0.00 | 8.00 | 0.00 | | 1.00 | 100 g, Carrots (cooked) | 35.00 | 1.00 | 8.00 | 0.00 | 3.00 | | 0.5 | Avocado | 162.00 | 2.00 | 7.50 | 15.50 | 0.00 |
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| 357.00 | 27.00 | 15.50 | 23.50 | 3.00 |
| Meal F: |
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| | 1 | cup, Cottage Cheese | 160.00 | 36.00 | 6.00 | 2.00 | 0.00 | | 1.00 | tbsp, Flaxseed Oil | 132.00 | 0.00 | 0.00 | 14.00 | 0.00 | | 1.00 | tsp, Glutamine Powder | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 | | 1000 | mg, Vitamin C | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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| 292.00 | 36.00 | 6.00 | 16.00 | 0.00 |
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| 1603.00 | 165.00 | 117.25 | 55.25 | 39.60 |
Program Tracker Fitness Software
© 2001-2002 Cutting Edge Publishing.
http://www.cuttedgepub.com |
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