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  1. #1
    JohnD23 is offline New Member
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    Critique my cutting diet

    I am looking to start trimming down the fat i gained while bulking this winter. Any help would be appreciated. My stats are 24yo, 183 lbs. This is a typical daily eating pattern for me

    530am
    cup of coffee with splenda
    1/2cup dry Quaker grits or Quaker oatmeal

    630am
    Gym

    730am
    PWO shake

    830am
    1/2 cup dry Quaker grits or Quaker oatmeal

    10am
    2 slices of 100% Whole wheat bread
    1 can of tuna(2.5 servings)
    2 tbsp hellmans just 2 mayo


    1230pm
    Whole wheat roll
    1/4 lb of sliced chicken or turkey
    1 medium apple

    330pm
    Whole wheat roll
    1/4 lb of sliced chicken or turkey

    6pm
    1 chicken breast
    1 cup of brown rice

    10pm
    2 tbsp smuckers natty peanut butter


    Totals are around
    Calories - 2000
    Fat - 38
    Carbs - 242
    Protein - 175

  2. #2
    dalcowbag's Avatar
    dalcowbag is offline Anabolic Member
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    IN CAPS BRO. . . YOUR GONNA NEED TONS MORE PROTEIN AND EFA'S. . .
    Quote Originally Posted by JohnD23
    I am looking to start trimming down the fat i gained while bulking this winter. Any help would be appreciated. My stats are 24yo, 183 lbs. This is a typical daily eating pattern for me
    CARDIO!!!!!! 45-60 MINS KEEPIN HR BETWEEN 65-75% VERY IMPORTANT

    530am
    cup of coffee with splenda
    1/2cup dry Quaker grits or Quaker oatmeal
    NEED A LEAN PROTEIN SOURCE HERE. . .INFACT YOU NEED PROTEIN IN EVERY MEAL

    630am
    Gym

    730am
    PWO shake
    GOOD, ASSUMEING ITS 2:1 DEX:WHEY

    830am
    1/2 cup dry Quaker grits or Quaker oatmeal
    THE OATS ARE OK, RICE WOULD BE BETTER. . AND AGAIN PROTEIN!!!!

    10am
    2 slices of 100% Whole wheat bread
    1 can of tuna(2.5 servings)
    2 tbsp hellmans just 2 mayo
    DITCH THE BREAD

    1230pm
    Whole wheat roll
    1/4 lb of sliced chicken or turkey
    1 medium apple
    DITCH THE ROLL AND APPLE, ADD AN EFA HERE LIKE OLIVE OIL OR FLAX SEED OIL

    330pm
    Whole wheat roll
    1/4 lb of sliced chicken or turkey
    SAME AS LAST MEAL

    6pm
    1 chicken breast
    1 cup of brown rice
    DITCH THE RICE, ADD AN EFA

    10pm
    2 tbsp smuckers natty peanut butter
    PROTEIN!!!!!


    Totals are around
    Calories - 2000
    Fat - 38
    Carbs - 242
    Protein - 175
    OVERALL. . ALOT OF CARBS AND NOT ENOUGH PRTOTEIN AND FATS IN YOUR DIET. ALSO, SPREAD YOUR MEALS OUT MORE BRO EXCPET FOR PWO AND PPWO THEY SHOULD BE 2-3 HOURS APART

    DCB

  3. #3
    AandF6969's Avatar
    AandF6969 is offline Made Up Of Wires
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    Also try not to mix carbs and fats bro

  4. #4
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    add some veggies in there

  5. #5
    bignatt's Avatar
    bignatt is offline Anabolic Member
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    I think you should toss some broccoli or brussel sprouts anything that is a dark green in with each meal after breakfast i am also a firm beleiver in fruits like blueberries, or pineapples, blueberries with the oats cause they are the best antioxidant and pineapple tossed into a shake it aids in digestion

  6. #6
    JohnD23 is offline New Member
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    Thanks for the tips, i have revised it a bit...

    530am
    cup of coffee with splenda
    1/2cup dry Quaker grits or Quaker oatmeal
    1 scoop ON protein in water

    630am
    Gym

    730am
    PWO shake

    830am
    Protein pancakes from recipe i found
    1 cup Quaker oats
    9 tbsp of egg whites
    1 banana
    1 scoop ON protein

    11am
    1 chicken breast
    1 cup brown rice
    4-5 large broccoli flourets


    130-2pm
    1 chicken breast
    1 cup brown rice
    4-5 large broccoli flourets

    530pm
    1 chicken breast
    1 tbsp flax oil

    10pm
    1/2cup 1% cottage cheese
    1 scoop ON protein

    Give me a breakdown roughly of
    Cals/Fat/Carbs/Pro
    2330/44/225/254

    Might be too many cals? If the rice is not ok for my 2 middle meals what could be a good substitute.

  7. #7
    SwoleCat is offline AR Hall of Fame
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    That's a cutting diet?

    Cutting sticky atop the page is a good general guide. Read it, read it again, then read it once more. After that, read it again.

    ~SC~

  8. #8
    Panzerfaust's Avatar
    Panzerfaust is offline Ron Paul Nuthugger
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    I agree, remember to keep it simple:

    pro/carb

    pro/fat

    pwo

    ppwo

    pro/fat


    This is just a example, just remember to get your EFA's in there as well for your pro/fat meals.

    Pro/carb should be from brown rice, yams, sweet potatoes...

    Your main source of carbs will come from PWO & PPWO.

    Just a bit more reading is needed here.

    Solid start, don't let it get you down...

  9. #9
    JohnD23 is offline New Member
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    I appreciate everyones help, i think i may finally have this down, all opinions welcome.

    545
    Shake Dextrose/ON Protein 1:1

    630-730
    gym

    745
    PWO Shake Dextrose/ON Protein 2:1

    9am
    Protein pancakes:
    1 cup Quaker Oats
    9 tbsp egg whites
    1 scp ON Protein
    1 banana

    12pm
    1 chicken breast
    1-2 cups of mixed salad greens
    1 tbsp extra virgin olive oil
    1 tbsp red wine vinegar

    330-4pm
    1 chicken breast
    2 tbsp smuckers natty peanut butter

    6pm
    Some kind of lean meat(Chicken, tuna, steak, etc)
    1-2 cups of mixed salad greens
    1 tbsp extra virgin olive oil
    1 tbsp red wine vinegar

    9-10pm
    1 cup fat free cottage cheese in blender with ice cubes/water
    1-2 packets of splenda

    Which totals:

    Cals: 2169
    Fat: 67
    Carbs:164
    Prot: 225

    According to the cutting formulas ive seen i should be getting between 2000-2200 calories a day to lose 1 lb a week. My info is in the first post but ill repost it... 24yo, 5'7", 180lbs

    I normally lift 4 days a week(mon,tue,thur,fri) and cardio first thing in the am on sat, sun and wed.

  10. #10
    Carguy is offline Junior Member
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    Quote Originally Posted by JohnD23
    I appreciate everyones help, i think i may finally have this down, all opinions welcome.

    545
    Shake Dextrose/ON Protein 1:1

    WHY THE F ARE YOU TAKING DEXTROSE BEFORE YOU WORKOUT?
    Pro/fat IMO.... 2 scoops ON with flax

    630-730
    gym

    745
    PWO Shake Dextrose/2 SCOOPS ON Protein 2:1

    9am
    Protein pancakes:
    1 cup Quaker Oats
    9 tbsp egg whites
    1 scp ON Protein
    1 banana

    WHY PANCAKES IF YOUR CUTTING?? How About 6 whites 2 whole eggs a 1/2 cup of oats or some rice with 1 cup water and spenda and cinimon. Ditch the banana IMO.


    12pm
    1 chicken breast
    1-2 cups of mixed salad greens
    1 tbsp extra virgin olive oil
    1 tbsp red wine vinegar

    I agree with this meal

    330-4pm
    1 chicken breast
    2 tbsp smuckers natty peanut butter

    Good job here too, I would eat this at 2:30-3PM the latest

    6pm
    Some kind of lean meat(Chicken, tuna, steak, etc)
    1-2 cups of mixed salad greens
    1 tbsp extra virgin olive oil
    1 tbsp red wine vinegar

    Your gettin the hang of it.

    9-10pm
    1 cup fat free cottage cheese in blender with ice cubes/water
    1-2 packets of splenda

    DISASTER STRIKES AGAIN...... How about fat free cottage cheese, 2 tbsp of Natty PB or a 2 scoop shake with flax.

    Which totals:

    Cals: 2169
    Fat: 67
    Carbs:164
    Prot: 225

    According to the cutting formulas ive seen i should be getting between 2000-2200 calories a day to lose 1 lb a week. My info is in the first post but ill repost it... 24yo, 5'7", 180lbs

    I normally lift 4 days a week(mon,tue,thur,fri) and cardio first thing in the am on sat, sun and wed.
    My opinion is that it still needs some serious work. I noted changes.

  11. #11
    Panzerfaust's Avatar
    Panzerfaust is offline Ron Paul Nuthugger
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    I would once again ask that you do a bit more reading.....

  12. #12
    JohnD23 is offline New Member
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    Just a note, im not eating pancakes literally, i make them out of the ingredients listed below it. the oats, egg whites, protein powder, and 1 banana.

  13. #13
    Carguy is offline Junior Member
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    Quote Originally Posted by JohnD23
    Just a note, im not eating pancakes literally, i make them out of the ingredients listed below it. the oats, egg whites, protein powder, and 1 banana.
    Too much oats IMO, and the banana isn't doing you any good.

  14. #14
    JohnD23 is offline New Member
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    understood...

    so if i make these few changes as seen below i should be all set..

    545
    2scoops ON with 1 tbsp flax oil

    630-730
    gym

    745
    PWO Shake Dextrose/2 SCOOPS ON Protein 2:1

    9am
    5-6 egg whites and 2 whole eggs scrambled
    with either 1/2 oats or rice

    12pm
    1 chicken breast
    1-2 cups of mixed salad greens
    1 tbsp extra virgin olive oil
    1 tbsp red wine vinegar


    230-3
    1 chicken breast
    2 tbsp smuckers natty peanut butter


    6pm
    Some kind of lean meat(Chicken, tuna, steak, etc)
    1-2 cups of mixed salad greens
    1 tbsp extra virgin olive oil
    1 tbsp red wine vinegar


    9-10pm
    1 cup fat free cottage cheese
    2 tbsp natty peanut butter

    The totals end up being about Cals/Fat/Carbs/Prot
    2070 104 56 215

    Although these totals dont include my pwo shake

  15. #15
    Panzerfaust's Avatar
    Panzerfaust is offline Ron Paul Nuthugger
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    Quote Originally Posted by JohnD23
    understood...

    so if i make these few changes as seen below i should be all set..

    545
    2scoops ON with 1 tbsp flax oil

    630-730
    gym

    745
    PWO Shake Dextrose/2 SCOOPS ON Protein 2:1

    9am
    5-6 egg whites and 2 whole eggs scrambled
    with either 1/2 oats or rice

    12pm
    1 chicken breast
    1-2 cups of mixed salad greens
    1 tbsp extra virgin olive oil
    1 tbsp red wine vinegar


    230-3
    1 chicken breast
    2 tbsp smuckers natty peanut butter


    6pm
    Some kind of lean meat(Chicken, tuna, steak, etc)
    1-2 cups of mixed salad greens
    1 tbsp extra virgin olive oil
    1 tbsp red wine vinegar


    9-10pm
    1 cup fat free cottage cheese
    2 tbsp natty peanut butter

    The totals end up being about Cals/Fat/Carbs/Prot
    2070 104 56 215

    Although these totals dont include my pwo shake
    Thats better...i will let CarGuy finish helping you....

  16. #16
    Carguy is offline Junior Member
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    Quote Originally Posted by muriloninja
    Thats better...i will let CarGuy finish helping you....

    Haha thanks ninja.

    Thats more like it John!!!

    The only thing I'd do is add some veges as a substitute tot the salads so often. The lettuce is good but you need some fiber to keep the lower regions happy.

    Other then that you're on your way. Drink lots of water bro.

    Just to give you a heads up and motivate you more, I lost 14lbs from Jan 1st to date (238 to 224) so far and I can see myself transforming and my BF lowering, so it definately works.

  17. #17
    JohnD23 is offline New Member
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    Nice! I am determined to finally see my abs this summer... I started dieting although it may not have be the best diet for 3.5 weeks now and i am down 4 lbs. Which I am happy with as i am still gaining strength in the gym. Thanks for all the help guys.

  18. #18
    Carguy is offline Junior Member
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    Werd

  19. #19
    Panzerfaust's Avatar
    Panzerfaust is offline Ron Paul Nuthugger
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    Quote Originally Posted by JohnD23
    Nice! I am determined to finally see my abs this summer... I started dieting although it may not have be the best diet for 3.5 weeks now and i am down 4 lbs. Which I am happy with as i am still gaining strength in the gym. Thanks for all the help guys.

    I hope you have learned alot from this thread and will put it to use, i have absolutely no doubt in my mind that you can reach your goal if you follow this advice and work your ever loving ass off.

    Remember that you should lose around 2lbs a week maybe 3lbs at tops otherwise you are losing muscle and of course this is tragic for us and then you will have to adjust your approach.

    Good luck....

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