cutting diet female

I have put together a diet for myself and need it critiqued to make sure I have everything right....

Breakfast

1C cottage cheese
1-2 egg whites
1/2C oatmeal with skim milk

Lunch

2oz. lean ham
2 pieces organic wheat bread
cheese stick
organic crackers

Snack

1/2C oatmeal or apple
tuna or cottage cheese

Dinner

some type of protein, carb

Pwo

50g protein
50g oatmeal with skim milk

before bed

1t flax
1/2c cottage cheese

Quote:

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Originally Posted by lochick87

I have put together a diet for myself and need it critiqued to make sure I have everything right....

Breakfast

1C cottage cheese
1-2 egg whites
1/2C oatmeal with skim milk

IS THIS LOWFAT OR NO FAT COTTAGE CHEESE? ID USE WATER INSTEAD OF MILK IN THE OATMEAL. MIGHT WANT TO LEAVE THE COTTAGE CHEESE FOR BED TIME AN HHAVE MORE EGG WHITES HERE OR ADD A PROTEIN SHAKE.

Lunch

2oz. lean ham
2 pieces organic wheat bread
cheese stick
organic crackers

ID USE TURKEY OR CHICKEN INSTEAD OF PORK. LOSE THE CHEESE

Snack

1/2C oatmeal or apple
tuna or cottage cheese

DONT EAT COTTAGE CHEESE TWICE IN ONE DAY.. HAS ALOT OF SODIUM, GO FOR TUNA HERE

Dinner

some type of protein, carb

Pwo

50g protein
50g oatmeal with skim milk

THIS IS BAD U WANT TO ABSORB THE PROTEIN FAST PWO, U NEED A SIMPLE CARB WITH A HIGH GLYCEMIC INDEX TO MIX IN YOUR SHAKE.. TWO TABLE SPOONS OF HONEY IN THE SHAKE WORK GREAT. (UNLESS YOU BUY DEXTROSE)

before bed

1t flax
1/2c cottage cheese

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COTTAGE CHEESE IS GOOD BEFORE BED., SLOW ABSORBTION. MAKE THAT 2 TBL SPOONS OF FLAX

*THIS DIET NEEDS MORE EFA'S. ALSO YOUR POST WORKOUT MEAL IS KIND OF SMALL.

Good advice Hi-Fi. I'd also encourage her to read the cutting sticky atop the page for a good general guide, as that is applicable to women as well as men.

What I noticed though is that you said to avoid cottage cheese twice in a day because it has a lot of sodium, and to opt for tuna instead. You do realize tuna is VERY high in sodium, right? :)

~SC~

Quote:

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Originally Posted by SwoleCat

What I noticed though is that you said to avoid cottage cheese twice in a day because it has a lot of sodium, and to opt for tuna instead. You do realize tuna is VERY high in sodium, right? :)

~SC~

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haha, ****, i never noticed that.. i suppose if you drink two glasses of water with each meal , it wont be a problem


edit: i just found this.. ill be picking it up next time i go shopping

Friendship 1% Lowfat Cottage Cheese No Salt Added
Sodium: 50mg
%DV: 2%

I do have dextrose, so 2:1 ratio of carbs to protein?

Swole, I did read the cutting sticky but I don't do the low carb thing.

Quote:

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Originally Posted by lochick87

I do have dextrose, so 2:1 ratio of carbs to protein?

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yupyup!

dcb

also. . the cutting sticky isnt what i would consider low carb. atkins sure as hell doesnt have u drinking sugar and eating oats

dcb

Quote:

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Originally Posted by lochick87

I do have dextrose, so 2:1 ratio of carbs to protein?

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well im trying to cut , 2:1 is hell of a lot of carbs if im having 50g of protein.. i think 1:1 might be ok for you.

Quote:

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Originally Posted by lochick87

Swole, I did read the cutting sticky but I don't do the low carb thing.

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Oh. It's not low carb actually because, well, never mind........

Your plan is pretty horrid, I have to say it. You may wish to explore other areas in your quest to change as easily/best as possible. We also have no information on you such as weight/bodyfat/ultimate goals, etc., all of which are very key in regards to which type of dietary manipulation you choose to utilize.

Just being honest as the sports nutritionist that I am.

If not, then all good, good luck w/whatever it is you do.

~SC~

Ok, what should I change to make it less horrid? And here are my stats...

24 yrs old.
175 about 20% BF
goals: get lean but still keep my muscle.

thanks for the help guys.

well the thing that jumps out at me most is that your mixing carbs and fats (cheese and oats). and your also using alot of milk it seems. Milk is loaded with uncessary sugars, just a white soda as far as i see it. IMO to get lean have your only carbs in the AM and PWO,PPWO

DCB

Good advice all around, glad to see you posted this up here lochick87, a couple more small changes and you'll be set. Good luck :lift:

check out some other members cutting diet posts.. i use them for reference often

Quote:

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Originally Posted by lochick87

Ok, what should I change to make it less horrid? And here are my stats...

24 yrs old.
175 about 20% BF
goals: get lean but still keep my muscle.

thanks for the help guys.

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20% is pretty lean for a girl IMO

Quote:

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Originally Posted by abstrack

20% is pretty lean for a girl IMO

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yeah, esp at 175. . .thats daamn good IMO

dcb

thank you to everyone for the suggestions. I have revised my diet

Breakfast

1C fat free cottage cheese
2 egg whites
1/2c oats with water

Lunch

chicken breast
2 pieces organic wheat bread
1/4c almonds or other nut

snack

1/2 power bar(trying to eat what's left) or 1/2c oatmeal or apple
tuna packet

dinner

protein, carb, veggie

pwo

50g protein
2T honey or dextrose (how much dextrose?)

bed

1T flax
3g fish oil
1C cottage cheese or 1/2c cottage with 2-3 whites.

Also, I will be doing a cycle of Anavar later in the year, will this diet suffice? I will probably add more protein though.

2 things that stand out are the bread in lunch, i would def nix that. also thats ALOT of protein in your PWO shake, it hink you would be good with 25 protein and 50 grams dex (2:1 ratio)

dcb

Ok. What if I changed the bread to a low carb wrap and for pwo I'll do 25g protein and 50g dex. thanks :)

def cut out all dairy and bread. i would also get rid of the power bar, those are pure crap.

Quote:

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Originally Posted by lochick87

Ok. What if I changed the bread to a low carb wrap and for pwo I'll do 25g protein and 50g dex. thanks :)

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that sounds good, low carb wraps are INSANE:wg:

dcb

Breakfast

1C fat free cottage cheese
2 egg whites
1/2c oats with water

Lunch

chicken breast (may use a low carb with this....)
1/2c brown rice or yams
1/4c almonds or other nut

snack

1/2 power bar(getting rid of them) then 1/2c oatmeal or apple
tuna packet

dinner

protein, carb, veggie

pwo

50g protein
2T honey or dextrose (how much dextrose?)
would a powerbar be good here? or no?

bed

1T flax
3g fish oil
1C cottage cheese or 1/2c cottage with 2-3 whites.

should i add more protein?

Quote:

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Originally Posted by lochick87

Breakfast

1C fat free cottage cheese
2 egg whites
1/2c oats with water

HOW ABOUT 4 EGG WHITES AN 1/2 CUP OF COTTAGE CHEESE

Lunch

chicken breast (may use a low carb with this....)
1/2c brown rice or yams
1/4c almonds or other nut

PLEASE DO NOT MIX FAT AND CARBS.. GET RID OF THE CARBS HERE AN JUST HAVE THE ALMONDS

snack

1/2 power bar(getting rid of them) then 1/2c oatmeal or apple
tuna packet

POWER BARS ARE FULL OF SUGAR .. GET A REAL PROTEIN SOURCE

dinner

protein, carb, veggie

pwo

50g protein
2T honey or dextrose (how much dextrose?)
would a powerbar be good here? or no?

A POWER BAR WOULD BE GOOD IN THE GARBAGE. LETS GO WITH 60G OF DEXTROSE AND 30G OF PROTEIN

bed

1T flax
3g fish oil
1C cottage cheese or 1/2c cottage with 2-3 whites.

SINCE UR WORKOUT IS SO LATE.. UR LAST MEAL IS THE PPWO... THIS IS TOUGH CUZ I DONT KNOW ALOT OF PEOPLE WHO EAT A FULL MEAL BEFORE THEY GO RIGHT TO BED. ONE THING U DONT WANT IS THE FATS HERE SO GET RID OF HTE FLAX AN FISH OIL

YOUR POST WORKOUT MEAL NEEDS TO BE FULL OF GOOD PROTEIN AN CARBS THIS IS A SKIMPY MEAL U HAVE HERE.... hint: CHICKEN BREAST/FISH RICE/POTATO

should i add more protein?

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HOW LONG AFTER UR LAST MEAL ARE U IN BED? MIGHT WANT TO FIT A SHAKE WITH FLAX AFTER THAT LAST MEAL

i go to bed about 30min. after my last meal.