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  1. #1
    pspcs83 is offline Junior Member
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    cutting diet to critique

    hey everyone -- need some critiquing on my diet. I have been strict on it for 2 weeks now and have seen some results. Just wanted to know what I could improve on. my stats are 5'7" 145, like 9-10% BF, would like to get down to 7-8%. Want the six pack badly

    Just a disclaimer. I hate tuna and i don't like mayo.

    I Believe I have too many calories, but how can i reduce it? Are my #'s way off ? how can i reduce it?

    630 AM - Cardio 5-6x a week-- 40 - 50 min (65-75% HR)

    730 -- 1.5 scoops Whey (ATW) shake + 2 TBSP Natty PB
    270 CALS 40P 16F 0-5 Carbs

    1030 -- 1.5 servings Almonds
    255 CALS 10 Pro 20 F 1.5 Carbs

    1:00 -- Lunch -- Lean Protein (Chicken), 1 tbsp EV Olive Oil, veggies
    400 CAL, 42 PRO, 5 CARB, 14 FAT

    3:30 -- Whey Shake and handful of Peanuts (Approx 1-2 servings)
    400 CAL 45 PRO 23.5 F 5 CAR

    6:00 -- Dinner -- Similar to Lunch, except not necessarily chicken, sometimes ground turkey or lean pork or lean ground beef or eggs (#'s based on lean protein)
    400 CAL, 42 PRO, 5 CARB, 14 FAT

    745 -- Workout

    845 -- PWO Nutrition -- Protein Shake W/ Dex (i do not know nutritional facts on Dextrose, b ut I'm counting it as 100% Carbs and 4 cals per carb)

    415 CAL 35 PRo 3.5 F 60 CAR

    945 -- PPWO Nutrition -- Lean Protein + 1 cup Oatmeal or 1 cup Brown Rice (#'s based on oatmeal)
    350 CAL 45 PRO 32 CAR 3 FAT

    1030/11 -- Small Handful of Peanuts or Almonds
    170 CAL 7 PRO 14 F 5 CAR


    Totals: 2660 CALS, 266 PRO, 118 FAT, 120 Carbs


    thanks for your help. really could use it!

  2. #2
    pspcs83 is offline Junior Member
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    also -- i lift 3x a week. If i do not lift, i make either meal 3 or 4 a PRO/Carb, and make the rest Pro/Fat

  3. #3
    LeanMeOut's Avatar
    LeanMeOut is offline Community Veteran
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    Looks good.... but your 1030am & 1030pm meals need protein. don't eat almonds alone


    <<LMO>>

  4. #4
    The TooL's Avatar
    The TooL is offline Junior Member
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    ya def mix it with some protein

  5. #5
    pspcs83 is offline Junior Member
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    what would u suggest adding to them?? The one at 1030 PM is tough to get more food in me cause i'm usually just not hungry after the PWO and PPWO.

    If I add more calories, I will be over 3000 while cutting, weighing in at 145?
    I thought 3000 would be my bulking calories LOL! I dunno how i'm gonna do it when I bulk, i' am gonna struggle to get all that food in me!

    thanks for the quick response!

    Quote Originally Posted by LeanMeOut
    Looks good.... but your 1030am & 1030pm meals need protein. don't eat almonds alone


    <<LMO>>

  6. #6
    LeanMeOut's Avatar
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    Quote Originally Posted by pspcs83
    what would u suggest adding to them?? The one at 1030 PM is tough to get more food in me cause i'm usually just not hungry after the PWO and PPWO.

    If I add more calories, I will be over 3000 while cutting, weighing in at 145?
    I thought 3000 would be my bulking calories LOL! I dunno how i'm gonna do it when I bulk, i' am gonna struggle to get all that food in me!

    thanks for the quick response!

    Any source of lean protein will be fine in those 2 spots. And the foods you listed above to not add up to 3000kcals, your math is off.


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  7. #7
    pspcs83 is offline Junior Member
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    if i add lean protein to two meals, I'll add an addition 250-400 calories, putting me at close to 3000. What #'s do you think are wrong?

    Quote Originally Posted by LeanMeOut
    Any source of lean protein will be fine in those 2 spots. And the foods you listed above to not add up to 3000kcals, your math is off.


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  8. #8
    LeanMeOut's Avatar
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    Quote Originally Posted by pspcs83
    if i add lean protein to two meals, I'll add an addition 250-400 calories, putting me at close to 3000. What #'s do you think are wrong?

    A lot of your kcal totals are off...... remember:

    1g Carbs = 4kcals
    1g Fat = 9 kcals
    1g Protein = 4kcals



    Add up your macro totals again, I think you'll be suprised how off some of them are.


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  9. #9
    LeanMeOut's Avatar
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    Oh yea.... and there are few other meals I didn't catch. No need for 1-2 servings of nuts, you have ONE serving. That is it. 20+ grams of fat is too much for one sitting.


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