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  1. #1
    Coming Up The Ranks GavinJBarber13's Avatar
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    Default 2500 Calorie Diet Required!!

    Hi M&S members,

    Im looking for a sample of a 2500cal high protein cutting diet... i've seen a few diets on the web and the links are as follows.

    http://www.maximuscle.com/toolsanddo...n2500cals.html

    http://www.weight-lifting-guide.com/...in2500cals.pdf

    http://www.weight-lifting-guide.com/...ss2450cals.pdf

    what do you guys think of the diets in the links??
    Can anyone point me in the direction of a sample one??

  2. #2
    Frequent Poster xlarge18's Avatar
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    Default

    the first one is not that great. relies on a certain brand of suppliments. the second one i think is the best of the three. it is low in carbs and hight in protein and fats. that is great for losing fat and maintaining muscle.

    if your just starting out i would say dont look at your meals during the day as a diet. that you need to eat this and this and that and stick to it rigidly. you need to start out slow and progress just like in lifting. if you jump into a diet like the ones above you will get tired of eatting like that or even worse want the bad things you were eatting before this strict meal plan.

    i would recommend that you cut out all sugars and simple carbs. no more snacks fast food or junk food. eat 4 serving of veggies and 3 serving of fruit a day. along with a serving of protein in everymeal including your snacks. also limit bread and carbs to 2-3 servings a day. and make sure you get 2-3 servings of dairy. if you cannot hit those servings and your under in your calories then use a suppliment to help get you to those calorie goals. dont take it just to take it. they are there to help you hit your goals in meals.

    drink a gallon plus of water a day. and lift heavy and 3-4 times a week. moderate cardio 2-3 times a week as well. good luck.
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  3. #3
    M&S Senior Member DownToBusiness's Avatar
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    Default

    way-cool finds, I really like the second one for sustainability if nothing else, that barely sounds like a diet lol you could maybe even cut a few of the prescribed olive oil dosages for some volume in other meals, extra 1/4 cup of oats and stuff like that. overall sounds very promising, keep us posted.
    6'0" 170lb
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  4. #4
    Coming Up The Ranks GavinJBarber13's Avatar
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    Default

    I have been written up this diet by a personal trainer/dietrican, What do you guys think of it

    Low Carb Days (Mon,Wed,Fri,Sun)
    Food Cal Prot Carb Fat
    Breakfast

    4 whole eggs 296, 24, 2, 20

    4 egg whites 68, 16, 0, 0

    (scramble eggs)

    1Tbsp Peanut butter 188, 8, 6, 16

    (eat plain on spoon)


    Late morning snack

    1 scoop Whey Protein 85, 20, 1, 0

    1 scoop casein 120, 23, 4, 1

    (mix proteins in water)


    Lunch

    1/2 can white tuna 110, 20, 0, 3

    8oz lowfat cottage cheese 163, 28, 6, 2

    (mix tuna in cottage cheese)


    Mid-day snack

    6 oz chicken breast 185 39 0 2

    10 asparagus spears 30 3 6 0


    Preworkout snack

    1 scoop Whey Protein 85 20 1 0


    Postworkout snack

    1 scoop Whey Protein 85, 20, 1, 0

    1 scoop casein 120, 23, 4, 1

    (mix proteins in water)

    1 med plain bagel 289, 11, 56, 2




    Dinner

    9 oz salmon 468, 51, 0, 27

    1/2 cup mixed veggies 55, 2, 6, 0


    Nighttime snack

    1 scoop casein protein 120, 23, 4, 1

    (mix protein in water)



    Totals: 2467 331 97 75

    High Carb Days (Tue,Thur,Sat)

    Food Cal Prot Carb Fat
    Breakfast

    2 whole large eggs 148 12 1 10

    4 egg whites 68 16 0 0

    1 cup cooked oatmeal 130 5 22 2

    1 banana 120 2 31 1


    Late morning snack

    1 scoop Whey Protein 85 20 1 0

    1 scoop casein 120 23 4 1

    1/2 cup Oatmeal dry 145 6 25 2

    (mix protein powders and dry oatmeal in water in blender)


    Lunch

    6 oz fat-free Turkey breast deli meat 156 33 3 0

    2 slices whole wheat bread 140 6 26 2


    Mid-day snack

    1 cup cottage cheese 163 28 6 2

    1/2 cup sliced pineapple 40 1 10 0

    (mix pineapple in cottage cheese)


    Pre-workout snack

    1 scoop Whey Protein 85 20 1 0

    1 large orange 86 2 22 0

    (mix vanilla protein and orange with water in blender for orange Julius protein shake)


    Postworkout snack

    1 scoop Whey Protein 85 20 1 0

    1 scoop casein protein 120 23 4 1

    (mix protein powders in water)

    3slices white bread 198 6 39 3

    2 Tbsp Jelly 112 0 28 0


    Dinner

    8 oz chicken breast 246 53 0 3

    1 small sweet potato 120 2 26 0

    2 cups cooked broccoli 60 6 12 0


    Nigtime snack

    1 scoop casein 120

    Total 2547 307 266 28

    Is th Fat intake on high carb days to low???

  5. #5
    Coming Up The Ranks GavinJBarber13's Avatar
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    Default

    any thoughts on the above diet written for myself by a PT/Dietrician

 

 

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