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  1. #1
    little men is offline Associate Member
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    evaluate my cutting diet pls

    height: 5 foot and 11 inchs
    weight: 170lbs or 84kgs
    bf: 13% just starting to see 4 abs only just

    goal to get down to 6-8% in 6 weeks

    on sust 250 and winny 50mg each day
    training 6 days per week 1 body part per day and week points again on sat (chest abs lats 1hr 20min workout) take sundays off training

    do a fair bit of walking at work probly all up an hour while at work all stop start stop start no more than 10 mins at a time b4 stoping for an equal amount of time somtimes for longer

    drink about 3 coffees and 3 cups of tea throughout each day with 2.5 teaspoons of sugur in each and 3 litres of water per day


    meal 1 - 9am
    250ml protein shake 25gm protein / 4gm carbs / 0gm fat
    ephedra and caffine 2 weeks on/off clen on off weeks

    9:20am - 30min fast walk to train station to get to work

    meal 2 - 11:00am
    baked beans / 25gm protein / 76.84 gm carbs / 1.4gm fat
    somedays dnt do beans eat 5 egg whites and one whole with 2 slices of toast 40 gm protein / 30gm carbs aprox / ?? fat
    EFA cap / amino acid cap / multi v cap and 200mg b6

    meal 3 - 1:00pm
    200gm very lean beef / 50gm protein / ?gm carb / ??gm fat

    meal 4 - 3:00pm
    200gm skinless chicken breast / 50gm protein / ??carb / ??gm fat
    EFA cap / amino acid cap

    4:00pm 30min walk home from train station

    meal 5 - 5:00pm
    250ml protein shake 25gm protein / 4gm carbs / 0gm fat
    glutamine mixed into shake / multi v cap

    5:45pm training

    6:45pm 250ml protein shake 25gm protein / 4gm carbs / 0gm fat
    glutamine mixed into shake

    7:30pm
    200gm skinless chicken breast / 50gm protein / ??carb / ??gm fat
    EFA cap / amino acid cap

    10:00pm before bed
    250ml protein shake 25gm protein / 4gm carbs / 0gm fat

  2. #2
    bor's Avatar
    bor
    bor is offline D-bol Poppin'
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    Quote Originally Posted by little men
    height: 5 foot and 11 inchs
    weight: 170lbs or 84kgs
    bf: 13% just starting to see 4 abs only just

    goal to get down to 6-8% in 6 weeks

    on sust 250 and winny 50mg each day
    training 6 days per week 1 body part per day and week points again on sat (chest abs lats 1hr 20min workout) take sundays off training

    THAT IS TOO MUCH TRAINING 60N/1OFF, REGARDELESS OF THE JUICE

    do a fair bit of walking at work probly all up an hour while at work all stop start stop start no more than 10 mins at a time b4 stoping for an equal amount of time somtimes for longer

    THATS GOOD BUT IT'S NOT CARDIO

    drink about 3 coffees and 3 cups of tea throughout each day with 2.5 teaspoons of sugur in each and 3 litres of water per day

    DROP THE SUGAR

    meal 1 - 9am
    250ml protein shake 25gm protein / 4gm carbs / 0gm fat
    ephedra and caffine 2 weeks on/off clen on off weeks

    DO YOU TAKE ECA BECAUSE YOU THINK THE WALK IS CARDIO? bECAUSE ITS NOT

    9:20am - 30min fast walk to train station to get to work

    meal 2 - 11:00am
    baked beans / 25gm protein / 76.84 gm carbs / 1.4gm fat
    somedays dnt do beans eat 5 egg whites and one whole with 2 slices of toast 40 gm protein / 30gm carbs aprox / ?? fat
    EFA cap / amino acid cap / multi v cap and 200mg b6

    DON'T MIUX CARBS WITH FATS

    meal 3 - 1:00pm
    200gm very lean beef / 50gm protein / ?gm carb / ??gm fat

    OK

    meal 4 - 3:00pm
    200gm skinless chicken breast / 50gm protein / ??carb / ??gm fat
    EFA cap / amino acid cap

    OK

    4:00pm 30min walk home from train station

    meal 5 - 5:00pm
    250ml protein shake 25gm protein / 4gm carbs / 0gm fat
    glutamine mixed into shake / multi v cap

    OK

    5:45pm training

    6:45pm 250ml protein shake 25gm protein / 4gm carbs / 0gm fat
    glutamine mixed into shake

    PWO NEEDS TO BE DEX WITH WHEY. 2:1 RATIO. SO ADD 50G OF DEXTROSE TO THAT.

    7:30pm
    200gm skinless chicken breast / 50gm protein / ??carb / ??gm fat
    EFA cap / amino acid cap

    DROP THE FAT, ADD SOME COMPLEX CARBS, THIS IS PPWO

    10:00pm before bed
    250ml protein shake 25gm protein / 4gm carbs / 0gm fat

    ADD SOME FAT HERE TO SLOW DOWN THE APSORTION OF THE PROTEIN

    CAPS.

    And one more thing : CARDIO!!!!!!!!!!!!!! On an empty stomach, 30-45 min, with the ECA...

  3. #3
    little men is offline Associate Member
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    i work up a sweat in my morning walk to the station and on the way home and its more of a fast walk, almost a slow jog, is this considered cardio or is their somthine else i should do?

    the protein is 250 ml water mixed with powder, arnt i on an empty stomach technically??

    should i have the shake as soon as i get the the station or b4 i leave the house?

    what is dextrose?? can i get that from food i should i head down to the store to get some?

    should i take the efa cap from meal 2 with my before bed shake??

    thanks bor really appreciate the advise
    will tweak the diet according to your recomendations starting now

  4. #4
    SwoleCat is offline AR Hall of Fame
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    I don't understand the lean beef by ITSELF, chicken breast by ITSELF, etc.

    You never want to eat protein alone.

    ~SC~

  5. #5
    bor's Avatar
    bor
    bor is offline D-bol Poppin'
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    Quote Originally Posted by little men
    i work up a sweat in my morning walk to the station and on the way home and its more of a fast walk, almost a slow jog, is this considered cardio or is their somthine else i should do? IT WOULD BE GOOD IF YOU WORKED UP A SWAET, BUT I'M SURE YOU DON'T COME TO WORK IN A SUIT AND TIE SWEATING LIKE A PIG.
    DO THIS : WAKE UP, DRINK THE ECA, WAIT HALF AN HOUR FOR THE ECA TO START WORKING, DO LOW INTENSITY CARDIO (BIKE OR WHATEVER, AT HOME), TAKE THE SHAKE WITH YOU TO THE TRAIN, AND DOWN IT CCA 30 MIN AFTER THE CARDIO


    the protein is 250 ml water mixed with powder, arnt i on an empty stomach technically?? NO BRO, YOU'RE NOT

    should i have the shake as soon as i get the the station or b4 i leave the house?

    what is dextrose?? can i get that from food i should i head down to the store to get some? GET SOME, ITS THE SIMPLEST CARB-SUGAR ACTUALLY, AND ITS DIRT CHEAP

    should i take the efa cap from meal 2 with my before bed shake?? I DON'T KNOW HOW MUCH EFA'S THE CAPS CONTAIN, BUT I'M SURE 1 CAP ISN'T MUCH

    thanks bor really appreciate the advise IT'S COOL, i'M SURE SOMEONE ELSE WILL ALSO CHIME IN, THIS IS A GREAT BOARD FOR LEARNING, ESPECIALLY FOR NUTRITION
    will tweak the diet according to your recomendations starting now

  6. #6
    bor's Avatar
    bor
    bor is offline D-bol Poppin'
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    Quote Originally Posted by SwoleCat
    I don't understand the lean beef by ITSELF, chicken breast by ITSELF, etc.

    You never want to eat protein alone.

    ~SC~
    Yep, what Swole said, add some helthy fats to meals 1,3,4,5...

    Make most your meals pro/fat, PWO dex/pro, and PPWO complex carb/pro

  7. #7
    N00b is offline Banned
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    Quote Originally Posted by SwoleCat
    I don't understand the lean beef by ITSELF, chicken breast by ITSELF, etc.

    You never want to eat protein alone.

    ~SC~
    In my diet I have a meal where its just chicken breast too. I have it because if I added carbs with it, I would go over the amount I need for the day. And if I added fat I would go over that amount as well. (I am on a cutting diet btw) I agree it's not ideal and I'd like to add something to it, but what do you guys recommend I do without going over the daily needs?

  8. #8
    little men is offline Associate Member
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    im a courier but i walk on foot in the city all day instead of driving cos its easier with all the traffic so i dnt wear a suit or tie, just jeans and a polo top,


    Quote Originally Posted by SwoleCat
    I don't understand the lean beef by ITSELF, chicken breast by ITSELF, etc.

    You never want to eat protein alone.

    ~SC~
    does it count if i flavour it with pasta sauce?

    my efa contain per tab - 1000mg samon oil, equiv to (omega 3) 300mg (epa) 180mg and (dha) 120mg

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