rough draft of cutting diet...needs some love

[web03]

Alright I used the sticky as my backbone this time and I know it needs some love so im ready for. I am 5'9 235 about 15%bf looking to lose fat.

Meal 1
6 eggs whites 24p
1 scoop protein shake 23p, 3c
1/2 cup oats 3 p, 13c

Meal 2
protein shake w/ flax 46p,6c,9f

Meal3
6oz chicken breast 48p,4f
1 cup green beans 2p, 10c

PWO
protein/dex mix

PPWO
7oz lean ground beef (should this be chicken?) 56p,32f(fat seems high to me
1/2 cup peas 4p, 13c
1/2 cup brown rice 3p, 29c

Meal 6
shake flax 46p,9f

So for a total its 2352 cals, 305p, 77c(177c if PWO included),54f

I may have screwed up somewhere with the math but everything looks right to me.

Question 1. Isn't my carb count a little low?
Question 2. Do you count the carbs in the PWO?
Question 3. Can I throw in Tuna with fat mayo in for meal 2 instead of all of these shakes?

Supplements
Glutamine 10g
Methyl 1-test 20mg daily
multi vitamin

[sooners04]

Count the carbs in the PWO. I say if you eat it then count it.

[6_pak]

You didnt count your fats?? They are very important.

[web03]

alright i went through and counted the fats. I was thinking meal 5 has too much fat. Is that right? Do you guys think the carbs are too high or just right?

[6_pak]

I would actually bump up fats if your carbs are going to be low.

[dalcowbag]

there is too much fat in your PPWO meal yes, def use a chicken breast IMO

dcb

[web03]

yeah thats what i figured with the fats. I'll make that chicken. So how high should my fats be if my carbs are low?

[Carguy]

there is too much fat in your PPWO meal yes, def use a chicken breast IMO

dcb

Or use 93 or 95% lean ground beef instead of the 90% normal shelf ones.

You can get it from a butcher, thats what I do normally on the rare times I eat red meat. ( I live on fish and chicken)

[web03]

yeah i have a butcher about a block away so i'll be doing that. I love red meat so its hard to cut it just to chicken and fish

[AandF6969]

Doesnt 1/2 cup oats have more than 13g carbs? Mine have 27 per half cup.. no sugar

[Panzerfaust]

I would drop the oats and have a pro/fat meal at that time, you are doing cardio on an empty stomach in the morning right?

Definately add tuna w/ full fat mayo and some EFA, solid foods come to more a benefit than shakes...but you gotta do what you gotta do.

[Carguy]

Doesnt 1/2 cup oats have more than 13g carbs? Mine have 27 per half cup.. no sugar

This is for one serving...... 1/2 cup oats, 1 cup water.

Complex Carbohydrates 26 104
Simple Carbohydrates 1 4
Protein 5 20
Fat 2.5 23

The 2nd # is the calories. This is right from quaker oats.com

[web03]

muril.....i definitely agree. I'll use the tuna/fatmayo/efa for the second meal.......I was using AR's nutrional fact sheets so they're obviously not right.Does anyone know where i can find nutritional facts?

i know salmon is great for you but does that need to be with a P/F meal?

And if i cut out the oats for Meal 1 after my empty stomach cardio...wont that keep my carbs too low and put me into ketosis? My carbs are already pretty low. What do you guys think?

[6_pak]

muril.....i definitely agree. I'll use the tuna/fatmayo/efa for the second meal.......I was using AR's nutrional fact sheets so they're obviously not right.Does anyone know where i can find nutritional facts?

i know salmon is great for you but does that need to be with a P/F meal?

And if i cut out the oats for Meal 1 after my empty stomach cardio...wont that keep my carbs too low and put me into ketosis? My carbs are already pretty low. What do you guys think?

First off, I believe it takes your body more than a couple of hours to put you into ketosis, so you want have to worry about that. Secondly, theres a mixed opinion about after cardio nutrition, but my opinion is that you should take some glutamine, b/c your body will be in a catabolic mode, and eat a pro/fat meal approx. 30-45 min. after cardio. This will keep your body in lyposis(fat burning process) longer.

[web03]

i'll research ketosis a little more.

I guess im a little confused here so bear with me. Should I just re-arrange the diet to make P/c meal before lunch? If not i wont be eating any carbs until around 11ish. Like I said bear with me, this is my first detailed diet plan i've put together. Thanks for all the help so far

[peump]

broccoli would be better than green beans

[SwoleCat]

broccoli would be better than green beans

Why?

~SC~

[web03]

SC, what do you think about the diet?

[web03]

quick question about PWO

im working out weights in the early afternoon

then working out jiujitsu in the evening should i take PWO shake after grappling also?

[Panzerfaust]

I would not take it after BJJ no as you have already had your PWO which should be your main source of carbs, another PWO would be to much IMO. Not to mention when are you going to let your body rest?

Salmon can be in a pro/fat or a pro/carb meal....thats up to you....i can bring myself to eat Salmon although every week i stand in front of the seafood section looking at a huge salmon steak, just cannot bring myself to buy it.

[web03]

that's funny. It took me a while to like salmon but you just have to learn how to cook it right then its off the hook. Thanks for the help. I have two more questions........how many grams of fat should i shoot for? I've read several different things so im trying to figuer out what the general guidelines are..

and is it over-doing it if I wake up do cardio go to work a couple hours, then go workout, and then in the evening go do grappling?

[Panzerfaust]

that's funny. It took me a while to like salmon but you just have to learn how to cook it right then its off the hook. Thanks for the help. I have two more questions........how many grams of fat should i shoot for? I've read several different things so im trying to figuer out what the general guidelines are..

and is it over-doing it if I wake up do cardio go to work a couple hours, then go workout, and then in the evening go do grappling?

IMO it is a bit much and will not allow your body the proper amount of rest it needs, not to mention if you are lifting properly and at the right intensity you will not want to do anything else afterwards.

My legs are still jacked from Monday, hell with BJJ right now.

[web03]

well this place i started at (its psycho stuff I didnt know that there is actually places that just teach you how to break stuff and kill) is open 6 days a week so maybe on the days I go work out there in the evenings i'll just do light cardio? or maybe no cardio at all? I have a feeling i'm going to be beat but I go to work at 7a and get out between 1-2 so then i have 4 hrs to take a nap if I want. Maybe that might be the trick?

[Carguy]

The days I grapple, I also do about 1/2 hour of Kickboxing (and sparring if Im lucky) I consider that 10000 times better then my cardio session, and I don't do cardio that day.

[web03]

maybe i wont do cardio on the days I go and see how the results come out. The only downfall to that is its in the evening so i wont have any empty stomach like the mornings. I can always go in a little early and get in some extra running