cutting diet/ Nutrient partitioning...

[thecoachman]

diet:
Meal 1
Shake:
1/2 c oatmeal
2 scoops whey protein
1 slice wheat bread
1 apple

Meal 2
Shake

2 scoops OP whey
1/2c Whole fat yogurt
1/2T olive oil

Meal 3
5-8 oz lean beef
1/4 cup Walnuts (optional)
1/2 c veggie (usually mixed frzn or spinach frzn)

Meal 4 (pre workout)
Repeat 2
or
repeat 7

Meal 5
Workout meal
1/2 serving RecoverX shake sipped during workout

Meal 6
Shake
1c Raisin Bran
1c mixed frzn berries
1/2 cup fat free yogurt
2 scoops of OP whey

Meal 7
3 whole eggs
3 egg whites
1 T flaxseed oil
1/2 c veggie (usually spinach)

[OSTIE]

A FEW SUGGESTIONS IN CAPS, SORRY IT WONT BE IN DEPTH AS MUCH BECAUSE I SHOULD BE BACK STUDYING FOR FINALS BUT I HAD TO TAKE A QUICK BREAK. IM SURE SOME OTHER DIET PRO'S ON HERE WILL BE HAPPY TO ADD SOME GOOD POINTS STUFF I MISSED

diet:
Meal 1
Shake:
1/2 c oatmeal
2 scoops whey protein
1 slice wheat bread
1 apple
//WHEN IS CARDIO?? I WOULD DITCH THE BREAD AND APPLE. PRO/CARB MEAL IS UP TO YOU, BUT IT CAN BE PRO/FAT

Meal 2
Shake
//NEED SOME EFA'S WITH THIS, SHAKE IS IN WATER I ASSUME?

2 scoops OP whey
1/2c Whole fat yogurt
1/2T olive oil
//PERSONALLY I WOULD FIND SOME BETTER SOURCES OF FAT. OLIVE OIL IS DECENT BUT I DONT KNOW HOW GOOD IT WOULD GO WITH WHEY???? FLAX IS ALRIGHT WITH MY WHEY. EITHER WAY, I WOULD PROBABLY DITCH THIS WHOLE MEAL IF YOU COULD AND ADD SOME REAL FOOD( LEAN MEAT WITH SOME SORTA EFA)

Meal 3
5-8 oz lean beef
1/4 cup Walnuts (optional)
1/2 c veggie (usually mixed frzn or spinach frzn)
//WALNUTS SHOULD NOT BE OPTIONAL, IT SHOULD BE IN THIS MEAL NO MATTER WHAT. MAKE SURE YOUR VEGGIES DONT HAVE CORN OR CARROTS IN THEM

Meal 4 (pre workout)
Repeat 2
or
repeat 7
//HOW LONG DO YOU WAIT TO WORKOUT AFTER THIS MEAL??

Meal 5
Workout meal
1/2 serving RecoverX shake sipped during workout
//NO WORKOUT MEAL, IT WILL NOT DO ANYTHING TO BENEFIT MUSCLE RECOVERY. 15MIN AFTER YOU WORKOUT, CONSUME PROTEIN AND DEXTROSE A 1:2 RATIO

Meal 6
Shake
1c Raisin Bran
1c mixed frzn berries
1/2 cup fat free yogurt
2 scoops of OP whey
//YOU REAL PROTEIN FOOD HERE. ALSO A BETTER SOURCE OF CARBS THAN RAISIN BRAN, LIKE BROWN RICE, OATS, ETC. NO FAT WHAT SO EVER IN THIS MEAL. I WOULD DUMP THE FROZEN BERRIES AS WELL BECAUSE OF THE SUGARS

Meal 7
3 whole eggs
3 egg whites
1 T flaxseed oil
1/2 c veggie (usually spinach)
//NOT ENOUGH PROTEIN HERE IMO, ADD MORE EGG WHITES, OR BETTER YET, SAVE ALL THE SHAKES YOU CONSUME THROUGHOUT THE DAY AND PLACE ONE HERE WITH FLAX OIL. IT WILL HELP YOUR BODY FROM GOING INTO A CATABOLIC STAGE IF YOU CONSUME THIS RIGHT BEFORE BED

[OSTIE]

BTW, you should come up with a meal plan for your non workout days as well.

good luck,

-ost

[bad_man]

If you haven't already, read this a few times...

UNoffical "How to Cut" thread and sample diet...

Redo your diet and we can continue to critique.

[daman1]

I agree with the critique OSTIE. Remember to switch off from whole foods to liquids at the least in your meal set up.

[GQSuperman]

the cutting thread doesn't mention how your diet should change on non workout days. besides no PWO meal (shake with dextrose 1:2), how should the diet differ?

[OSTIE]

the cutting thread doesn't mention how your diet should change on non workout days. besides no PWO meal (shake with dextrose 1:2), how should the diet differ?

Since I do all my cardio and lifting on the same days, monday through friday, because of long work hours sat. and sun., on these two days, I usually have 2-3 pro/complex carb meals throughout the day. More than not, just two.

m1: pro/carb

m2: pro/fat

m3: pro/fat

m4: pro/carb

m5: pro/fat

m6: pro/fat

-ost