Originally Posted by godbod
Hi Everyone. New here, but I I have learned lots about setting up a good cutting diet from this forum in a short time because of all the AWSOME posts!
I am still unclear of the timing, and just want to double check on Meal #2 - should there be a fat there? there was none in Rambo's? sticky post. If there should be, any suggestions besides flax or some other oil(still open to that though, if it is the best choice)?
LOTS OF GOOD FATS TO PICK FROM. .MIXED NUTS, PEANUT BUTTER, OLIVE OIL, FULL FAT MAYO
I don't know my exacts stats, but I would say they are pretty close to 200 pounds, 15%bf so hopefuly, I won't have to change the numbers around too much. Here goes.
Workout Days:
~07:00 am - morning cardio. (45 mins @ 65 - 75 MHR)
09:00 am - Protein powder mixed with 1/3 cup of oatmeal
=50prot, 28, carb, 6 fat, 337kcal
MAKE THIS A PRO/FAT MEAL TO CONTINUE FAT BURNING AFTER CARDIO
12:00 am - Tuna w/ lettuce tomato
=60prot, 0 carb, 2 fat, 257 kcal(would bump this up a bit if fat is needed)
YEAH, NEED FAT HERE
03:00 pm - Protein powder and flax
=46 prot, 8 carb, 12 fat, 300 kcal
OK, BUT YOU MIGHT WANT A REAL FOOD HERE
~05:30/06:00 pm - WORKOUT
06:30 pm - PWO Protein powder and dextrose shake
=46prot, 72 carb, 4 fat, 460kcal
GOOD
08:00 pm - shrimp and brown rice and brocolli
=47prot, 12.5 carb, 4.7 fat, 308kcal
NEED MORE CARBS HERE BRO, YOU COULD USE THAT OATMEAL FROM MEAL 1 HERE
10:30 pm - Eggs(3 whole, 7 whites) or prot powder and flax
=46prot, 3 carb, 15 fat, 330kcal
GOOD
11:00 pm - sleep
Non-Workout Days
~07:00 am - morning cardio. (45 mins @ 65 - 75 MHR)
09:00 am - Protein powder mixed with 1/3 cup of oatmeal
=50prot, 28, carb, 6 fat, 337kcal11:30 am - tuna w/ lettuce tomato
AGAIN, PRO FAT. . SAVE YOUR PRO/CARB MEAL FOR MEAL 4 OR SO
12:00 am - Tuna w/ lettuce tomato
=60prot, 0 carb, 2 fat, 257 kcal(would bump this up a bit if fat is needed)
LIKE I SAID ON WORKOUT DAYS. .FAT
03:00 am - Protein powder and flax
=46 prot, 8 carb, 12 fat, 300 kcal
06:00 am - Eggs(3 whole, 7 whites) or prot powder and flax
=46prot, 3 carb, 15 fat, 330kcal
~06:30 - Light exercise(biking, basketball, etc...)
08:30 am - shrimp and brown rice and brocolli
=47prot, 12.5 carb, 4.7 fat, 308kcal
I WOULD HAVE THIS SOONER. .IF THE EXERCISE IS THAT LIGHT THEN YOU DONT NEED CARBS, SWITCH THIS WITH YOU 3PM MEAL
10:30 am - protein Powder and flax
=46 prot, 8 carb, 12 fat, 300 kcal
GOOD
11:00 am - sleep
the totals(without a fat in meal #2) are probably around 1993Kcals, 296prot, 123 carb, 43 fat.
:unsure:
Thanks,Jody
