Cutting diet - Please critique bros

[Phyll]

This time it is for real I am going to start cutting seriously next week. Will start a 2 week on/2 week off CLEN /ECA cycle and hit lots of cardio. As far as the diet is concerned, this is what I am thinking:

Mondays/Wednesdays

7:00 am - 4 egg whites + 1 whole egg + 1 tblspoon peanut butter

7:40 - 9:00 - WORKOUT

9:00 am - whey protein shake w/ milk


12:00 pm - 1 and 1/2 chicken breast + brown rice + 2 tblspoon olive oil

3:00 pm - whey protein shake w/milk

5:00 pm - tuna on wheat pita with mayo

5:30 - 9:30 pm --> freakin' class (only during summer) Here I have a question, should I just take a protein shake with some sort of unsaturated fat at around 8 and call that dinner or should I wait until I get home at around 10 and have a light dinner such as chicken salad?

11:00 pm - Bedtime meal... Is it necessary?


Tuesday/Thursdays

7:00 am - Cardio

8:00 am - Whey protein shake w/ oatmeal blended in + almonds

10:00 am - Can of tuna fish + light mayo + brocolli (or cauliflower)

12:00 pm - 1 1/2 Chicken breast + vegetables (carrots, peas, etc.) with peanut oil(just a little bit)

3:00 pm - Whey protein shake + walnuts

5:00 pm - Energy drink --> NOT SURE HERE

5:30 pm - 7:00 pm - WORKOUT (weights + some sort of group class such as spinning or whatever)


8:00 - Salmon or chicken (1 1/2) with more veggies

What you bros think? Any suggestions are greatly appreciated.

Thanks.

[supirman45]

I don't know much about nutrition, but I do know that you'll probably want carbs PWO!

[SwoleCat]

Where's your cardio?

U can also check the cutting sticky for a sample meal breakdown which is a good method. You may wish to have carbs in meal 1 on that outline, some do/some don't. It can be tinkered with, but you'll want to utilize the pwo principles for sure. Those should be applicable in any program where you are looking to retain/gain lean muscle tissue.

Of course, you'll have to experiment w/amounts and such, but you have to learn to know your body anyhow, so keep a log of what you do. Amounts, cardio, not-overtraining/rest will be key areas of success.
~SC~

[Phyll]

I plan on doing cardio every day of the week. M/W I'll do it right after lifting in the morning for like 40 minutes, so I'll have 40 min to lift and 40 min to do cardio. On T/TH I plan on doing cardio (probably walking) as soon as I wake up on an empty stomach, then lifting after work and hitting Tae Kwon Do at 6:30.

[Phyll]

what kind of carbs can I eat after working out? like fruits and that kind of stuff?

[SwoleCat]

Sticky please......

BTW, fruit pwo, NO.

~SC~

[Phyll]

thanks

[RockyX]

Yeah bro, definately take a look at the sticky. You're going to need some dextrose or honey pwo. Also for your 5:00 meal on M/W, I would try and use mustard or something rather than mayo. It may not effect your progress much at first, but toward the end of your diet, when you're getting real lean, every little bit counts, and you won't want to mix those fats and carbs at all.

[Phyll]

Ok bros, thanks for all the feedback, I guess I was not on the right track after all... It is amazing the stuff you can learn even after you think you have a pretty good understanding on the subject...

Anyway, I spent a few hours reading tons of other posts and after learning lots of new stuff, here is the revised diet:

6:30 am - Cardio on empty stomach

7:20 am - 4 egg whites + 1 whole egg + almonds

8:00 - 9:00 - Weights

9:00 am - PWO: whey protein shake w/ water and dextrose, starting with 2:1 ratio

12:00 pm - lean pro + brown rice or fibrous veggies or yams + 2 tblspoon olive oil or almonds

3:00 pm - tuna on wheat pita bread, light mayo or mustard

6:00 pm - Whey protein + natty peanut butter

8:00 - like 12:00 pm

10:00 - before bed - whey + flax

How does that sound bros? I think I am getting closer, sorry if I am still off but I am trying my best and I want to get it right this time, tired of trying to cut like crazy and seeing very little results.

Thanks

[bad_man]

IN CAPS

Ok bros, thanks for all the feedback, I guess I was not on the right track after all... It is amazing the stuff you can learn even after you think you have a pretty good understanding on the subject...

Anyway, I spent a few hours reading tons of other posts and after learning lots of new stuff, here is the revised diet:

6:30 am - Cardio on empty stomach

7:20 am - 4 egg whites + 1 whole egg + almonds

THIS IS ONLY 18G OF PROTEIN. YOU MAY WANT TO UP IT.

8:00 - 9:00 - Weights

9:00 am - PWO: whey protein shake w/ water and dextrose, starting with 2:1 ratio

GOOD

12:00 pm - lean pro + brown rice or fibrous veggies or yams + 2 tblspoon olive oil or almonds

GET RID OF THE OIL/ALMONDS. THIS SHOULD BE JUST PROTEIN AND CARBS. FEEL FREE TO EAT AS MANY VEGGIES AS YOU WANT ALONG WITH YOUR YAMS/RICE. THIS SHOULD ALSO BE EATEN APPROX. ONE HOUR AFTER YOUR PWO

3:00 pm - tuna on wheat pita bread, light mayo or mustard

REPLACE THIS WITH A PRO/FAT MEAL

6:00 pm - Whey protein + natty peanut butter

8:00 - like 12:00 pm

10:00 - before bed - whey + flax
I SUGGEST REPLACING THE WHEY WITH REAL FOOD. YOU WANT SOME SLOW BURNING PROTEIN LIKE CHICKEN JUST BEFORE YOU GO TO BED.


How does that sound bros? I think I am getting closer, sorry if I am still off but I am trying my best and I want to get it right this time, tired of trying to cut like crazy and seeing very little results.

Thanks

[bad_man]

ALSO, you should wait at least 6 or 7 hours after cardio to do your lifting.

[Phyll]

Thanks bro, there is something else I didn't know... If I have to finish my workout in the morning then, would it be ok to do weights first then cardio last?

[bad_man]

The problem is that each has two seperate functions. One is fat burning and the other is muscle building. Note that the nutrition you consume after each is completely different.

If you must work out during this time every day I might suggest alternating lifting and cardio days. Others here may have other ideas.

[Phyll]

ok that's fine, then - I can do cardio in the mornings on Tue, Thu and Fridays. I will stick to weights only on Monday and Wednesdays.

[bad_man]

I don't know what you split is but I'm guessing that you won't be able to get any gains or even maintenance while lifting on Mondays and Wednesdays only. Are Saturday and Sunday out of the question?

[Phyll]

Sorry, my bad.

Here is the routine:

Mon - Weights in the morning
Tue - Cardio in the morning; weights at night
Wed - Weights in the morning
Thu - Cardio in the morning;weights at night
Fri - Can add cardio or weights, depending on how I feel

And Sat morning is open too.

So I guess that will be ok...

Thanks bro

[bad_man]

Looks good. Good luck.

[Phyll]

Thanks again for the help, I will keep everybody posted!