Critique my cutting diet

**JohnD23** · 01-16-2005, 08:01 PM

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

**dalcowbag** · 01-16-2005, 08:17 PM

IN CAPS BRO. . . YOUR GONNA NEED TONS MORE PROTEIN AND EFA'S. . .

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

**AandF6969** · 01-16-2005, 09:24 PM

Also try not to mix carbs and fats bro

**stayinstacked** · 01-16-2005, 09:29 PM

add some veggies in there

**bignatt** · 01-16-2005, 09:33 PM

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

**JohnD23** · 01-18-2005, 11:44 AM

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.

**SwoleCat** · 01-18-2005, 11:57 AM

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~

**Panzerfaust** · 01-18-2005, 12:13 PM

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...

**JohnD23** · 02-01-2005, 11:19 AM

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.

**Carguy** · 02-01-2005, 12:01 PM

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.

**Panzerfaust** · 02-01-2005, 12:08 PM

I would once again ask that you do a bit more reading.....

**JohnD23** · 02-01-2005, 12:10 PM

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.

**Carguy** · 02-01-2005, 12:19 PM

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.

**JohnD23** · 02-01-2005, 12:35 PM

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

**Panzerfaust** · 02-01-2005, 12:38 PM

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....

**Carguy** · 02-02-2005, 09:06 AM

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.

**JohnD23** · 02-02-2005, 09:24 AM

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.

**Carguy** · 02-02-2005, 11:40 AM

Werd

**Panzerfaust** · 02-02-2005, 12:14 PM

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....