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  1. #1
    hulkzer's Avatar
    hulkzer is offline Associate Member
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    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
    Last edited by hulkzer; 12-29-2005 at 11:26 PM.

  2. #2
    xtinaunasty's Avatar
    xtinaunasty is offline Female Member
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    you dont have enough carbs IMO. I would drop the whole eggs in meal 1 and have 10 egg whites instead.

  3. #3
    EdMan2's Avatar
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    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.

  4. #4
    hulkzer's Avatar
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    Quote 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.
    ya i thought so, but where to add. don't want to mix carbs and fats.

  5. #5
    chest6's Avatar
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    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.

  6. #6
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    Quote 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
    Personaly I think glutamin is a waste of money. But it wont do any harm except to your economy

    Quote Originally Posted by hulkzer
    meal 1
    7 eggs whites
    2 whole eggs
    2 corn tortilla/other carb
    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 Originally Posted by hulkzer
    meal 3
    lean protein 5oz
    small salad w/ dressing
    Looks good but if you ever feel like you are running out of gas easily during workouts have some carbs in this meal.

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

    Quote Originally Posted by hulkzer
    meal 6
    r-la
    fat free frozen yogert small helping (on occasion)
    32g casien/flax
    How many carbs from the yoghurt and how much fat from flax? Is it unswetened youghurt?

    Quote Originally Posted by hulkzer
    TOTAL
    2083 cal
    109 carb
    293 pro
    61 fat
    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.

  7. #7
    Kärnfysikern's Avatar
    Kärnfysikern is offline Retired: AR-Hall of Famer
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    btw props for posting the diet in a clear and readable way with all the important things included

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

  8. #8
    hulkzer's Avatar
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    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_

  9. #9
    hulkzer's Avatar
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    bump

  10. #10
    taiboxa's Avatar
    taiboxa is offline "Vanity Redefined" ~VET~
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    DONT CUT YET .. omg wait till u hit 200+ fo'sho

  11. #11
    hulkzer's Avatar
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    Quote Originally Posted by taiboxa
    DONT CUT YET .. omg wait till u hit 200+ fo'sho
    how would this be beneficial for me?

  12. #12
    taiboxa's Avatar
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    Quote Originally Posted by hulkzer
    how would this be beneficial for me?
    more muscle = easier cut

  13. #13
    hulkzer's Avatar
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    got'ya

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