cutting diet starting in jan

Current stats 26yrs, 190lbs,5 10, lift 4-5x's wk. been lifting serious for the
last 2 1/2yrs.

glutamine 5grams
am cardio 30-45min 65% of mhr

meal 1
7 eggs whites
2 whole eggs
2 corn tortilla/other carb

meal 2
protein shake w/ flax or lean protein w/flax

meal 3
lean protein 5oz
small salad w/ dressing

meal 4
pwo shake/dextrose 1:2

meal 5
glutamine 5grams
lean protein 5oz
small dinner salad w/ olive oil 55
baked potato w/ light butter or other carb


meal 6
r-la
fat free frozen yogert small helping (on occasion)
32g casien/flax

TOTAL
2083 cal
109 carb
293 pro
61 fat

you dont have enough carbs IMO. I would drop the whole eggs in meal 1 and have 10 egg whites instead.

I think you should up the calories a bit. At 190, you have a bmr of about 1960, and with all of your cardio your maintenance falls at about ~3000. Don't go too low on calories too soon or you might get slowing results. Try getting 2300-2500 cals a day to begin with and see how that works out. Also, you might want to lower the fat just a bit, and increase carbs, but that's a person to person thing that you should see for yourself.

Quote:

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Originally Posted by EdMan2

I think you should up the calories a bit. At 190, you have a bmr of about 1960, and with all of your cardio your maintenance falls at about ~3000. Don't go too low on calories too soon or you might get slowing results. Try getting 2300-2500 cals a day to begin with and see how that works out. Also, you might want to lower the fat just a bit, and increase carbs, but that's a person to person thing that you should see for yourself.

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ya i thought so, but where to add. don't want to mix carbs and fats.

Like meal#1? Those 2 whole eggs in meal1 adds unwanted fat. Try 10 eggwhites instead this is what I do. I would add more meat to your PPWO. I also think you can easily get away with 45mins at 70% THR cardio. Don't have a shake meal2 have a real protein food source here as shown as your second option.

Quote:

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Originally Posted by hulkzer

Current stats 26yrs, 190lbs,5 10, lift 4-5x's wk. been lifting serious for the
last 2 1/2yrs.

glutamine 5grams
am cardio 30-45min 65% of mhr

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Personaly I think glutamin is a waste of money. But it wont do any harm except to your economy :)

Quote:

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Originally Posted by hulkzer

meal 1
7 eggs whites
2 whole eggs
2 corn tortilla/other carb

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What is the GI of corn tortilla?? If its not very low I would ditch the whole eggs and replace them with a small shake or 4 more whites.

Quote:

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Originally Posted by hulkzer

meal 3
lean protein 5oz
small salad w/ dressing

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Looks good but if you ever feel like you are running out of gas easily during workouts have some carbs in this meal.

Quote:

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Originally Posted by hulkzer

meal 5
glutamine 5grams
lean protein 5oz
small dinner salad w/ olive oil 55
baked potato w/ light butter or other carb

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How many grams of fat are we talking about in this meal??

Quote:

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Originally Posted by hulkzer

meal 6
r-la
fat free frozen yogert small helping (on occasion)
32g casien/flax

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How many carbs from the yoghurt and how much fat from flax? Is it unswetened youghurt?

Quote:

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Originally Posted by hulkzer

TOTAL
2083 cal
109 carb
293 pro
61 fat

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I would start off a diet with a couple of hundrad kcal more. Like 2300-2400 or so. Protein is good and carbs and fat seems to be present in good proportions.

btw props for posting the diet in a clear and readable way with all the important things included :thumbsup:

meal 3 would be a perfect place to include a couple of fruits btw. Try to squeese in fruits everyday somewhere.

changed a few things acourding to comments.
setup is cal/carb/pro/fat

meal 1
eggs whites 7
2 corn tortilla
meal total 290/24/46/2

meal 2
protein shake w/ flax or lean protein w/flax
meal total 280/7/57/4.5

meal 3
lean protein 5oz
small salad w/ dressing
piece of fruit
meal total 395/23/47/15.5

meal 4
pwo shake/dextrose 1:2
glutamine 5grams
meal total 522/18/48/22

meal 5
lean protein 6oz
small dinner salad w/ olive oil
1/2 baked potato w/ light butter or rice or blackbeans
meal total 542/31/57/25

meal 6
fat free frozen yogert small helping
46g casein
meal total 340/30/50/3

day total 2379/135/305/72

thx to all that responded
and johan that old skull clip of van dame in breakin is funny as hell.

zer_

bump

DONT CUT YET .. omg wait till u hit 200+ fo'sho

Quote:

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Originally Posted by taiboxa

DONT CUT YET .. omg wait till u hit 200+ fo'sho

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how would this be beneficial for me?

Quote:

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Originally Posted by hulkzer

how would this be beneficial for me?

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more muscle = easier cut :D

got'ya