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1. Junior Member
Join Date
Mar 2004
Posts
105

## Holy Sh!t

Hello my friends. I'm back from the dead. Need some critique.

Beginner

6' 190lbs 18%BF - Cutting Diet - Goal = Decrease %BF

Contained is my diet/cardio/weights

On Day MWF

6am Wake up - HIIT Cardio
http://www.musclemedia.com/training/hiit.asp

7am Breakfast
4 Servings Eggbeaters 120 Cal, 0 Fat, 0 Carb, 24 Pro
1/2 cup Oatmeal 150 Cal, 3 Fat, 27 Carb, 5 Pro

9:30am Snack
Protein Shake w 1 tsp flax 170 Cal, 6 Fat, 6 Carb, 22 Pro
http://www.allsportsnutrition.com/pr...roductid=10357

12pm Lunch
1 can light tuna in water 191 Cal, 1 Fat, 4 Carb, 42 Pro
1 cup brocolli 24 Cal, 0 Fat, 6 Carb, 0 Pro
1 tbsp olive oil 120 Cal, 14 Fat, 0 Carb, 0 Pro

3:00pm Snack
Protein Shake w 1 tsp flax (or handfull of nuts) 170 Cal, 6 Fat, 6 Carb, 22 Pro

5:30pm Weight Training 1 hour
http://www.ast-ss.com/training/getti...?part=1&page=4

6:30pm PWO
Protein Shake with Dextrose ???

7:30pm Dinner
1/4 Chicken 180 Cal, 8 Fat, 0 Carb, 27 Pro
1 cup brocolli 24 Cal, 0 Fat, 6 Carb, 0 Pro
1/2 cup oats 150 Cal, 3 Fat, 27 Carb, 5 Pro

9:00pm Evening Snack
Protein Shake with 1 tsp flax oil 170 Cal, 6 Fat, 6 Carb, 22 Pro

10pm Sleep

Water intake 1.5 Gallons

Totals - Without PWO
1469 Cal, 47 Fat, 82 Carb, 169 Pro

Questions

1. Too much Protein supp? Not enough real protein?
2. Too little calories?
3. How many scoops protein/dextrose (how much pro/carb) for PWO?
4. Which times for Casein? Which times for Whey? Which times for combo?
5. What do I change for Off day?
6. Diet Soda ok?
6. Ok to have an Ab day? (Sunday Morning) followed by PWO Shake?
http://www.musclemedia.com/training/BootCamp.asp

Last edited by Kamel407; 12-08-2004 at 07:05 PM.

2. First ill comment on the HIIT. That article was pretty bland and did not convince me to switch from the normal cardio routine as posted in the cutting sticky. In the how it works section, it talks about burning more carbs. Well, if done correctly, there really shouldnt be any carbs in your body anyways since you are doing cardio on an empty stomach first thing in the morning. What you will be burning more of is muscle. Thats just my opinion, with that said... in caps are a couple suggestions that I see off the bat

Originally Posted by Kamel407
6' 190lbs 18%BF - Cutting Diet - Goal = Decrease %BF

Contained is my diet/cardio/weights

On Day MWF

6am Wake up - HIIT Cardio
http://www.musclemedia.com/training/hiit.asp

7am Breakfast
4 Servings Eggbeaters 120 Cal, 0 Fat, 0 Carb, 24 Pro
1/2 cup Oatmeal 150 Cal, 3 Fat, 27 Carb, 5 Pro
I'D THINK ABOUT UPPING THE SERVINGS OF BEATERS HERE. IF YOUR
WEIGHT LOSS HALTS, TRY SUBSTITUTING THE CARBS WITH EFA'S

9:30am Snack
Protein Shake w 1 tsp flax 170 Cal, 6 Fat, 6 Carb, 22 Pro
http://www.allsportsnutrition.com/pr...roductid=10357
I WOULD ADD ANOTHER SCOOP OF PROTEIN

12pm Lunch
1 can light tuna in water 191 Cal, 1 Fat, 4 Carb, 42 Pro
1 cup brocolli 24 Cal, 0 Fat, 6 Carb, 0 Pro
1 tbsp olive oil 120 Cal, 14 Fat, 0 Carb, 0 Pro

3:00pm Snack
Protein Shake w 1 tsp flax (or handfull of nuts) 170 Cal, 6 Fat, 6 Carb, 22 Pro

5:30pm Weight Training 1 hour
http://www.ast-ss.com/training/getti...?part=1&page=4

6:30pm PWO
Protein Shake with Dextrose ???
YES, A 1:2 RATIO HERE OF PROTEINEX.
E.G. 40GR OF PROTEIN: 80GR OF DEX

7:30pm Dinner
1/4 Chicken 180 Cal, 8 Fat, 0 Carb, 27 Pro
1 cup brocolli 24 Cal, 0 Fat, 6 Carb, 0 Pro
1/2 cup oats 150 Cal, 3 Fat, 27 Carb, 5 Pro
YOU MAY WANT TO UP CARBS HERE, UP TO YOU BASED ON PROGRESS

9:00pm Evening Snack
Protein Shake with 1 tsp flax oil 170 Cal, 6 Fat, 6 Carb, 22 Pro
MAKE IT TWO SCOOPS OF PROTEIN

10pm Sleep

Water intake 1.5 Gallons

Totals - Without PWO
1469 Cal, 47 Fat, 82 Carb, 169 Pro

Questions

1. Too much Protein supp? Not enough real protein?
IMO, NOT ENOUGH PROTEIN IN GENERAL
2. Too little calories?
YES
3. How many scoops protein/dextrose (how much pro/carb) for PWO?
SEE ABOVE
4. Which times for Casein? Which times for Whey? Which times for combo?
DEPENDS, I HAVE 2-3 WHEY SHAKES A DAY DEPENDING ON SCHOOL/WORK SCHEDULE. TECHNICALLY, YOU ONLY NEED WHEY PWO
5. What do I change for Off day?
CHANGE YOUR PWO AND MAYBE PPWO MEALS
6. Diet Soda ok?
YOUR NOT COMPETING OR ANYTHING, SO I WOULD SAY YES, HELPS CONTROL MY HUNGER
6. Ok to have an Ab day? (Sunday Morning) followed by PWO Shake?
HMM, PERSONALLY, I DO NOT KNOW IF I WOULD HAVE A PWO SHAKE AFTER JUST ABS, MAYBE SOMEONE ELSE CAN CHIME IN
Good luck bro

3. Junior Member
Join Date
Mar 2004
Posts
105
Wow, thanks for the prompt reply,

First ill comment on the HIIT. That article was pretty bland and did not convince me to switch from the normal cardio routine as posted in the cutting sticky.
http://www.wsu.edu/~strength/hiit.htm
http://www.wsu.edu/~strength/intbfatmetab.htm
http://www.exrx.net/FatLoss/HIITvsET.html
http://www.exrx.net/Nutrition/Substr...#anchor3174279

Hope these give a little more detail

4. AR Hall of Fame
Join Date
Dec 2002
Posts
25,778
Sticky atop the page.

~SC~

5. Junior Member
Join Date
Mar 2004
Posts
105

## Updated Information

Ingredients

Real Food
Publix EggStirrs (Egg Beaters Equivalent) Serving Size ¼ cup, Servings per container 15
Calories 30, Fat 0g, Cholesterol 0mg Sodium 115mg, Carbohydrate 1g, Sugar <1g, Protein 6g
Bumble Bee Chunk Light Tuna in Water Serving Size 2oz drainer, Servings per container 2.5
Calories 60, Fat .5g, Cholesterol 30mg, Sodium 250mg, Carbohydrate 0g, Sugar 0g, Protein 13g
Tyson Chicken Tenderloins Serving Size 2 pieces, Servings per container 12
Calories 80, Fat .5g, Cholesterol 40mg, Sodium 180mg, Carbohydrate 0g, Protein 19g
Bird’s Eye Broccoli Cuts Serving Size 1 cup, Servings per container 5
Calories 25, Fat 0g, Cholesterol 0mg, Sodium 20mg, Carbohydrate 4g, Sugars 1g, Protein 2g
Publix Old Fashioned Oatmeal Serving Size ½ cup, Servings per container 30
Calories 150, Fat 2.5g, Cholesterol 0mg, Sodium 0mg, Carbohydrate 27g, Sugars 0g, Protein 5g

Protein & Powders
Cytosport Evopro Serving Size 1 scoop (32g), Servings per container 32
Calories 145, Fat <3g, Cholesterol <10mg, Sodium N/A, Carbohydrate 3g, Sugars 1g, Protein 26g
Solid Muscle Solid Whey Serving Size 1 scoop (32g), Servings per container 71
Calories 128, Fat 2g, Cholesterol 45mg, Sodium 40mg, Carbohydrate 5.5g, Protein 22g
Dextrose Serving Size 1.25tsp, Servings per container 227
Calories 15, Fat 0g, Cholesterol 0mg, Sodium 0mg, Carbohydrate 3.85g, Protein 0g

Oils
Health From The Sun Lignan Gold Flax Oil Serving Size 1tbsp, Servings per container 47
Calories 120, Fat 13g, Cholesterol 0mg, Sodium 0mg, Carbohydrate 0g, Sugars 0g, Protein 0g
Alpha-Linolenic Acid (omega-3) 7,140mg, Linoleic Acid (omega-6)1,820mg, Oleic Acid (omega-9) 1,890mg

Liquids
Water 1.5 to 2 gallons

Diet

Breakfast 7:00am
6 servings Egg Stirs
180 Cal, 0g Fat, 6g Carb, 36g Pro
½ cup Oatmeal
150 Cal, 2.5g Fat, 27g Carb, 5g Pro
Total
330 Cal, 2.5g Fat, 33g Carb, 41g Pro

Snack 9:30am
1 scoop Whey
128 Cal, 2g Fat, 5.5g Carb, 22g Pro
1 scoop Casein
145 Cal, 2.5g Fat, 3g Carb, 26g Pro
1 tbsp Flax
120 Cal, 13g Fat, 0g Carb, 0g Pro
Total
393 Cal, 17.5g Fat, 8.5g Carb, 48g Pro

Lunch 12:00pm
6oz can Tuna
150 Cal, 1.25g Fat, 0g Carb, 32.5g Pro
½ cup Oatmeal
150 Cal, 2.5g Fat, 27g Carb, 5g Pro
2.5 cups Broccoli
62.5 Cal, 0g Fat, 10g Carb, 5g Pro
Total
362.5 Cal, 3.75g Fat, 37g Carb, 42.5g Pro

Snack 3:00pm
1 scoop Whey
128 Cal, 2g Fat, 5.5g Carb, 22g Pro
1 scoop Casein
145 Cal, 2.5g Fat, 3g Carb, 26g Pro
1 tbsp Flax
120 Cal, 13g Fat, 0g Carb, 0g Pro
Total
393 Cal, 17.5g Fat, 8.5g Carb, 48g Pro

PWO 6:30pm (right after weights)
2 scoops Whey
256 Cal, 4g Fat, 11g Carb, 44g Pro
½ cup Dextrose
300 Cal, 0g Fat, 77g Carb, 0g Pro
Total
556 Cal, 4g Fat, 88g Carb, 44g Pro

Dinner (PPWO) 7:30pm
4 tenderloins Chicken
160 Cal, 1g Fat, 0g Carb, 38g Pro
½ cup Oatmeal
150 Cal, 2.5g Fat, 27g Carb, 5g Pro
2.5 cups Broccoli
62.5 Cal, 0g Fat, 10g Carb, 5g Pro
Total
372.5 Cal, 3.5g Fat, 37g Carb, 48g Pro

Bedtime 10:00pm
2 scoops Casein
290 Cal, 5g Fat, 6g Carb, 52g Pro
Total
290 Cal, 5g Fat, 6g Carb, 52g Pro

MWF ON Day PWO Shake
2700 Cal, 54g Fat, 218g Carb, 324g Pro
TTh Rest Day no PWO Shake
2150 Cal, 50g Fat, 130g Carb, 280g Pro
Last edited by Kamel407; 12-07-2004 at 04:47 PM.

6. Junior Member
Join Date
Mar 2004
Posts
105
How does this updated diet look? I've been using it this week and can definitely tell my calorie intake was too low previously. I just want to make sure this updated post is good enough

7. Junior Member
Join Date
Mar 2004
Posts
105
anything?