cutting diet, please critique...

6'1", 225lbs. prob around 13-14% bf, gonna be doing 40mg ed var, t3 and clen...this diet is based on one given to me by a nutritionist awhile back, but i've changed some things, mainly the PWO/PWOO based on some research on this board...

meal 1
10 egg white, one yolk
3/4 cups oats

meal 2
1 cup brown rice
2 cups veggies (usually green beans or corn)
8oz lean meat (either tuna or chicken)


meal 3
shake
60g Pro Complex
half a banana
6or7 strawberries

meal 4
1 med. yam
8oz lean meat
2 cups veggies

workout

meal 5 PWO
shake
40g PRO Complex
80g dextrose/maltodex 50/50

meal 6
*could use some help here, before, the nutritionist had me eat a wholefood meal of 1cup brown rice, 10 egg whites (1 yolk) for PWO, and my last meal of the day was usually a shake with some strawberries or melons (or 4oz lean meat and fruit)

also, how would/should this change on non-workout days?

thanks for the help...
diesel

Check the "how to cut" sticky atop the page for some comparisons and such, it's a great tool.

~SC~

i spy w/ my lil eye lotsa starch and fructose!

either of you mind givin' me a little advice on how i should modify/change things around?

ima be nice an do a manual critique in Green, while you read your stickies like a good boy :(

Quote:

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Originally Posted by diesel85

6'1", 225lbs. prob around 13-14% bf, gonna be doing 40mg ed var, t3 and clen...this diet is based on one given to me by a nutritionist awhile back, but i've changed some things, mainly the PWO/PWOO based on some research on this board...

meal 1
10 egg white, one yolk
3/4 cups oats
either go w/ oats or 2 yolks but not both

meal 2
1 cup brown rice
2 cups veggies (usually green beans or corn)
8oz lean meat (either tuna or chicken)
No Corn plz its very starchy make you store fat :(
meal 3
shake
60g Pro Complex might be a lil much for your body to handle best would be 40gPro or so and flax or fat free cottage cheese.
half a banana
6or7 strawberries
bananas are calorie dense w/ sugar and starches... best for PostWOMeal
same for strawberries if you feel so inclined to eat fruit but i wouldnt if trying to truely cut.
meal 4
1 med. yam
8oz lean meat
2 cups veggies

workout

meal 5 PWO
shake
40g PRO Complex
80g dextrose/maltodex 50/50

meal 6
*could use some help here, before, the nutritionist had me eat a wholefood meal of 1cup brown rice, 10 egg whites (1 yolk) for PWO, and my last meal of the day was usually a shake with some strawberries or melons (or 4oz lean meat and fruit)
PWO meal should have around 70carbs of a high GI complex carb and 45gPro of a LEAN meat. i do brown rice/turkey or yam and chickn

also, how would/should this change on non-workout days?

thanks for the help...
diesel

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Before bed you need pro/flax if you can fit that in atleast an hour after your PPWO

what do you mean oats or 2 yolks, not both?

midday shake should be just pro/fat?

PWO meal needs 70g high GI carb? what do you recommend?

keep it the same on non-workout days?

btw, read the stickies, looked over many posts, here and other boards, still nice to get some one-on-one attention sometimes, ya know? :wg:

One on one attention is what trainers/nutritionists are for bro.

The stickies are there for people to utilize and construct a plan of attack on their own for critique. When it's evident one hasn't read nor taken the advice to read those periodicals, many don't wish to comment.

~SC~

Drop the fruit in meal # 3 and replace the shake there with a food source of protien. Also, I'd recommend either some flax oil or almonds in there at that time as well. If you need a little sugar during the first half of the day do it in your breakfast meal. I like to eat a low fat yogurt with breakfast, only 14 grams of sugar but I feel like its enough to help get me going as I'm dead in the morning. I'd only do a shake PWO, and you def dont want fruit right before bed. Insulin spikes throughout the day will only slow fat burning down, just do your sugar PWO if you can.

Quote:

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Originally Posted by SwoleCat

One on one attention is what trainers/nutritionists are for bro.

The stickies are there for people to utilize and construct a plan of attack on their own for critique. When it's evident one hasn't read nor taken the advice to read those periodicals, many don't wish to comment.

~SC~

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i always wish to comment :(

Because you're a whore.

:)

~SC~

Quote:

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Originally Posted by SwoleCat

Because you're a whore.

:)

~SC~

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ROFL even my mom said i was :(

Keep mouthing off and you'll get a nice vacation.


~SC~

I simply said to READ AND APPLY the principles in those instructional threads, something you have yet to do!

You say you read them, however nothing you have posted reflects that.

The next time you say someone is on a high horse, question your own dedication to reading and understanding what people are saying. All of us are trying to help you, but when you have that attitude, you'll get nothing in return.

Taiboxa already gave you GREAT recommendations and I've yet to see you edit your original post to reflect those suggestions.

~SC~

that's cuz i had a few other questions, which he hadn't answered yet...

bro, the nutritionist that gave me that diet competes and has helped quite a few novice competitors here in Texas, and true, her diet only got me down from 18.8% to below 9%, but i just wanted to get some feedback cuz alot of the stuff i've been reading lately on this board is contrary to what she had me doing, and i figured, maybe if i tweak it or change something up, i can get down to 5 or 6%...anyway, the funniest thing though, is that i had emailed you regarding signing up with your program, it's just that i don't have an extra $200 to lose right now, so i needed a little help to tide me over...

so SC, no offense, you look great and know your ****, but ****, i think you need a vacation...

I'm not going anywhere, even when I am on vacation, I work from the hotel looking out over the pool and casinos while I sip on my Incredible Hulk. :thumbsup:

My biz is not a part of this board, there is no reason to compare what you were going to do to what you are going to do. If you feel $200 is a "loss" when it comes to your body, that's fine, but it's not a loss in any way/shape/form. That is evident by my Wall of Fame/V.X. Idol contest/and success over the last 4 years. You not doing my protocol and working w/me is not going to affect biz one way or the other. As well, in the future if you wish to work w/me, I see no problems in doing that. :)

Now, as I said, if you APPLY what Taiboxa gave you to your orignal plan and either edit your first post to reflect those changes, or post the new approach here in the thread, I sense you may be on your way.

~SC~

geez, k, here...btw, i can't get to the gym until after work, so around 8:30 pm, so after the PWO shake, i wait 1 1/2hr and then solid meal? since that meal is going to prob. be my last meal of the day, should i still go for carbs?

meal 1
10 egg whites
3/4 cup oats

meal 2
shake
55g pro, 2 tbsp flax

meal 3
1 cup brown rice
2 cups green beans
8 oz lean meat

meal 4
1 med yam
2 cups green bean
8 oz lean meat

workout

meal 5
PWO shake
40g pro/80g dex/malt

meal 6 (???hr later)
*see above
either
1 cup brown rice
veggies (how much?)
8oz lean meat
or
8oz lean meat
2tbsp flax

Dump the carbs at night and go for the juicy Omega's.

Looks good.

Definitely KEEP the carbs in the 2nd pwo meal, you need those for adequate glycogen replinishment and repair.

Meal 4 I'd personally do fat/pro, but you may wish to just change that later.

~SC~

so if i was to go pro/fat in meal 4, what kind of fat? just some flax? and the carbs would be okay for meal 6, even though it will prob be around 10:30 at night, before bed? thanks

The carbs before bed are fine because you have performed an activity that demands you eat them. If you were sitting around all day, then of course you'd eat in an entirely different manner.

For the fat/pro meal, it can be anything. Tuna/mayo, steak/green veggies, chicken salad, whey/flax, etc.

~SC~

on off days, should i look to lower carbs, fats, or both? i obviously won't have a pwo shake, how should i adjust?