OMG! Not another cutting diet!

**1buffsob** · 01-19-2006, 11:01 PM

Like you guys aren't already tired of looking at different diets day after day................ here's another one.

First of all, my stats:

6'2" 215lbs about 14% bf 20 years old.

Now for the diet that I put together after plenty of research and of course pulling advice from other threads submitted by people who know more than me.

Up at 7:30 a.m. take ECA
7:45 a.m. I do 45 minutes cardio

Meal 1 pro/fat
9:00 a.m.
1 ½ chicken breast + veggies + metamucil + 4 flax caps

Meal 2: Pro/fat
11:00 a.m.
2 scoops whey + veggies + multi vitamin + 4 flax caps

Meal 3: Pro/fat
1:00 p.m.
1 ½ chicken breast + veggies + 4 flax caps

ECA 30 minutes prior to Work Out

Meal 4: PWO Pro/carb
3:30 p.m.
1 ½ cups oats + 2 scoops whey + 200mg chromium + 100mg b-complex

Meal 5: PPWO Pro/carb
5:00 p.m.
1 can tuna + 2 slices wheat bread + 200mg chromium + 100mg b-complex

Meal 6: Pro/fat with ECA 30 minutes prior
7:00 p.m.
6 egg whites + 1 chicken breast + 4 flax caps

Meal 7: Pro/fat
8:45 P.m.
2 scoops whey + Metamucil + 4 flax caps

In bed by midnight.

I have about 5 weeks to try to get under 200lbs before I go on a strict lean bulk. I was at 225+ 3 1/2 weeks ago before I started dieting. The diet had about 80g more of protein and was seperated into 6 meals. Progress has started to slow the last couple of days so I figured I would need to adjust. This is what I came up with. I don't give a crap about taste, just results (as long as I keep under 4 cans of tuna a day....ughh). So I'm looking for any advice, or comments, or questions, or whatever else you guys have to say. Also, I know there are a few on the board that think big of Vit C. My question is how much and when? Anyways, sorry if I have bored you with another diet.

... Edit was made to show times of meals and cardio.

**chest6** · 01-20-2006, 12:01 AM

Originally Posted by 1buffsob

Like you guys aren't already tired of looking at different diets day after day................ here's another one.

First of all, my stats:

6'2" 215lbs about 14% bf 20 years old.

Now for the diet that I put together after plenty of research and of course pulling advice from other threads submitted by people who know more than me.

Up at 7:30 a.m. take ECA
7:45 a.m. I do 45 minutes cardio

Meal 1 pro/fat
9:00 a.m.
1 ½ chicken breast + veggies + metamucil + 4 flax caps

Meal 2: Pro/fat
11:00 a.m.
2 scoops whey + veggies + multi vitamin + 4 flax caps

Meal 3: Pro/fat
1:00 p.m.
1 ½ chicken breast + veggies + 4 flax caps

ECA 30 minutes prior to Work Out

Meal 4: PWO Pro/carb
3:30 p.m.
1 ½ cups oats + 2 scoops whey + 200mg chromium + 100mg b-complex

Meal 5: PPWO Pro/carb
5:00 p.m.
1 can tuna + 2 slices wheat bread + 200mg chromium + 100mg b-complex
I like 2 chicken breasts and 1/2 cup of brown rice here
Meal 6: Pro/fat with ECA 30 minutes prior
7:00 p.m.
6 egg whites + 1 chicken breast + 4 flax caps

Meal 7: Pro/fat
8:45 P.m.
2 scoops whey + Metamucil + 4 flax caps

In bed by midnight.

I have about 5 weeks to try to get under 200lbs before I go on a strict lean bulk. I was at 225+ 3 1/2 weeks ago before I started dieting. The diet had about 80g more of protein and was seperated into 6 meals. Progress has started to slow the last couple of days so I figured I would need to adjust. This is what I came up with. I don't give a crap about taste, just results (as long as I keep under 4 cans of tuna a day....ughh). So I'm looking for any advice, or comments, or questions, or whatever else you guys have to say. Also, I know there are a few on the board that think big of Vit C. My question is how much and when? Anyways, sorry if I have bored you with another diet.

... Edit was made to show times of meals and cardio.

no meals from 845 to midnight? I would go with eggwhites with meal #1 too

**1buffsob** · 01-20-2006, 12:11 AM

You think it would be better to do meal 6 at 7:30 p.m and meal 7 at 10:00 p.m. ? Also, any real reason to go with egg whites in meal 1 or is it just personal preference?

All in all, how do you like it though?

**305GUY** · 01-20-2006, 12:20 AM

i dont know anything about metamucil but your diet looks pretty good. You're a real trooper eating chicken breasts and veggies at 9:00a.m. I could never do that shit. yuck! you could also throw in some cottage cheese before bed. Good luck with your goals.

**1buffsob** · 01-20-2006, 12:36 AM

Originally Posted by 305GUY

i dont know anything about metamucil but your diet looks pretty good. You're a real trooper eating chicken breasts and veggies at 9:00a.m. I could never do that shit. yuck! you could also throw in some cottage cheese before bed. Good luck with your goals.

Metamucil is a fiber supplement that old people take. I like chicken breast and veggies in the morning. Before I was having a can of tuna, wheat bread, and a whey shake at my first meal. So chicken sounds pretty good right now. You don't think the cals are too high do you?

**305GUY** · 01-20-2006, 01:12 AM

Originally Posted by 1buffsob

Metamucil is a fiber supplement that old people take. I like chicken breast and veggies in the morning. Before I was having a can of tuna, wheat bread, and a whey shake at my first meal. So chicken sounds pretty good right now. You don't think the cals are too high do you?

If anything your're not getting enough cals especially from EFA's. 4 caps of flax i believe equals 2-4 grams. IMO you should be consuming atleast 10 grams with your pro/fat meals. you can adjust your diet accordingly as your progress begins to slow down.

**chest6** · 01-20-2006, 01:42 AM

Just to avoid the amt of chicken breasts during the day and get another protein source, even though the latter doesn't matter much. Im a lil biased because it is a persoal preference as well.

**1buffsob** · 01-20-2006, 08:42 AM

Originally Posted by 305GUY

If anything your're not getting enough cals especially from EFA's. 4 caps of flax i believe equals 2-4 grams. IMO you should be consuming atleast 10 grams with your pro/fat meals. you can adjust your diet accordingly as your progress begins to slow down.

Flax caps
serving size 1 softgel
calories 10
total fat 1g
polyunsaturated fat 0.5g

Flax oil
serving size 1 tbsp
calories 125
total fat 14g
sat fat 1g
polyunsaturated fat 10g
monounsaturated fat 3g

If I recall it takes 3 tsp for 1 tbsp. So 2 tsp would give me roughly 10g of fat. So should I do 2 tsp of flax for every pro/fat meal instead of the flax caps? Then when my progress starts slowing down, I just reduce the EFA's in every meal?

**SwoleCat** · 01-20-2006, 09:08 AM

Why would you reduce the EFA's when fat loss slows??

If anything, that is when it goes UP!

~SC~

**1buffsob** · 01-20-2006, 09:22 AM

Originally Posted by SwoleCat

Why would you reduce the EFA's when fat loss slows??

If anything, that is when it goes UP!

~SC~

So reduce cals by cutting back on carbs and protein then and maybe bump up the EFA's a bit?

~SC~, could you give me your professional opinion on the diet? Everything is up for change.

**spywizard** · 01-20-2006, 09:46 AM

that's the sugar free Metamucil correct???

**spywizard** · 01-20-2006, 09:46 AM

the flax caps are 1000mg per correct???

**1buffsob** · 01-20-2006, 09:53 AM

Originally Posted by spywizard

the flax caps are 1000mg per correct???

Correct. Also the metamucil is sugar free. Any suggestions.

**LionsGate** · 01-20-2006, 12:47 PM

wait, i thought seperation of carbs and fat are important in cutting?

why are there veggies in your pro/fat meals?

**1buffsob** · 01-20-2006, 03:49 PM

Green veggies only. No carrots or peas or any other that causes a spike in insulin . Green veggies carbs are negligable since the carbs are fiber. So I'm sticking mostly to broc with a little cabbage. Correct me if I'm wrong though.

**chest6** · 01-20-2006, 03:59 PM

Hit it right on to my knowledge. Green veggies..

**1buffsob** · 01-20-2006, 04:10 PM

Ok. So here is the updated diet. Things in red have been changed.

Up at 7:30 a.m. take ECA
7:45 a.m. I do 45 minutes cardio

Meal 1 pro/fat
9:00 a.m.
1 ½ chicken breast + veggies + metamucil + 2 tsp flax

Meal 2: Pro/fat
11:00 a.m.
2 scoops whey + veggies + multi vitamin + 2 tsp flax

Meal 3: Pro/fat
1:00 p.m.
1 ½ chicken breast + veggies + 2 tsp flax

ECA 30 minutes prior to Work Out

Meal 4: PWO Pro/carb
3:30 p.m.
1 ½ cups oats + 2 scoops whey + 200mg chromium + 100mg b-complex

Meal 5: PPWO Pro/carb
5:00 p.m.
1 can tuna + 2 slices wheat bread + 200mg chromium + 100mg b-complex

Meal 6: Pro/fat with ECA 30 minutes prior
7:30 p.m.
6 egg whites + 1 chicken breast + 2 tsp flax

Meal 7: Pro/fat
10:00 p.m.
2 scoops whey + Metamucil + 2 tsp flax

In bed by midnight.

Anything missing? Oh yeah, nobody ever answered my question on Vit C. How much and when?

**steve0** · 01-20-2006, 05:13 PM

all ur useing is flax for fats ?? i would change that and also it seems a little low for carbs at your weight i would up the carbs unless your very seasitive to them

**steve0** · 01-20-2006, 05:14 PM

as for your V-C i take about 2000mg a day 1000 in the morning and then 1000 after my workout

**1buffsob** · 01-20-2006, 05:52 PM

Originally Posted by steve0

all ur useing is flax for fats ?? i would change that and also it seems a little low for carbs at your weight i would up the carbs unless your very seasitive to them

Carbs don't do that well for me. I have to really watch it when I'm cutting. If I find I'm losing weight too quickly I will up them a bit in my ppwo meal. As for the flax, how about 6 egg whites cooked in olive oil + 1 chicken breast? And put 1000mg Vit C in meal 2 and another 1000mg in meal 7? Sound good?

Thanks for all the help guys, keep it coming. Gotta have this thing dead on.

**steve0** · 01-20-2006, 06:55 PM

ok good idea for the V-C, i use all natty PB for my cutting diets mostl then as i get closer to peaking i will use flax but also dont be afraid to use a little red meat here and there

**1buffsob** · 01-20-2006, 07:00 PM

Originally Posted by steve0

ok good idea for the V-C, i use all natty PB for my cutting diets mostl then as i get closer to peaking i will use flax but also dont be afraid to use a little red meat here and there

Thanks a lot steveo. I won't use PB in a cutting diet because I'm a peanut butter fanatic. I can be strict as hell in all other aspects but if I have a jar in the house it drives me nuts. If I go out to eat I will get a 8 ounce sirloin with some brocoli. But chicken is just easier and cheaper. In another 5 weeks I'll start having to get a little more creative though. Anything else you would change steveo?

**1buffsob** · 01-20-2006, 07:07 PM

Here's the diet as of now.

Up at 7:30 a.m. take ECA
7:45 a.m. I do 45 minutes cardio

Meal 1 pro/fat
9:00 a.m.
1 ½ chicken breast + veggies + metamucil + 2 tsp flax

Meal 2: Pro/fat
11:00 a.m.
2 scoops whey + veggies + multi vitamin + 1000mg Vit C + 2 tsp flax

Meal 3: Pro/fat
1:00 p.m.
1 ½ chicken breast + veggies + 2 tsp flax

ECA 30 minutes prior to Work Out

Meal 4: PWO Pro/carb
3:30 p.m.
1 ½ cups oats + 2 scoops whey + 200mg chromium + 100mg b-complex

Meal 5: PPWO Pro/carb
5:00 p.m.
1 can tuna + 2 slices wheat bread + 200mg chromium + 100mg b-complex

Meal 6: Pro/fat with ECA 30 minutes prior
7:30 p.m.
6 egg whites cooked in olive oil + 1 chicken breast

Meal 7: Pro/fat
10:00 p.m.
2 scoops whey + Metamucil + 1000mg Vit C + 2 tsp flax

In bed by midnight.

How's the timing look for the meals? Like I said, this is all up for change. Also, is 30 minutes enough from the end of a.m. cardio to meal 1?
Thanks again for all the help.

Oh, and I added a poll. If you rate the diet poorly then I would like a reason as to why so I can fix it.

**chest6** · 01-20-2006, 07:27 PM

no need for the poll man, we can comment here

I would make your first meal of the day a pro/carb meal for sure

**novastepp** · 01-20-2006, 08:12 PM

so i assume you cook your chicken ahead of time...so how much do you buy and how often do you cook it up...just curious.

**novastepp** · 01-20-2006, 08:13 PM

also couldn't you use fish oil in place of the flax?

and that revised one you have there...whats the total calories?

**1buffsob** · 01-20-2006, 08:52 PM

I just got home from buying some more chicken. 1.79 a pound for boneless skinless. I'll usually grill 6 or 7lbs at a time. Lasts a couple of days. I could use fish oil in place of flax but I like flax better. I feel it's more rounded in terms of ala. omega 3, 6, 9. Also it's cheaper too. 32oz is like 12 bucks while I can only find fish oil in capsules and they always cost more.

I'll calculate the exact cals and macros for you. I'm estimating right around 310g protien, 100g carbs, and 60g fat. Not sure on the cals though.

Chest6, I have previously done a pro/carb for my first meal. But I think the carbs are hurting the effects of my a.m. cardio. Like I said, carbs and me don't seem to mix when it comes to cutting.

Also, won't carbs after cardio stop lypolsis? I thought I read it was more effective in terms of cutting to go with a pro/fat meal after cardio. Maybe I was wrong.

**1buffsob** · 01-20-2006, 11:09 PM

Ok so here are the macros and cals for each meal.

Meal 1
52g protein
0 carbs
11g fat
330 cals

Meal 2
50g protein
3 carbs
11g fat
350 cals

Meal 3
52g protein
0 carbs
11g fat
320 cals

Meal 4 PWO
60g protein
80g carbs
7g fat
700 cals

Meal 5 PPWO
35g protein
22 carbs
2g fat
290 cals

Meal 6
50g protein
0 carbs
12g fat
360 cals

Meal 7
50g protein
3 carbs
11g fat
310 cals

Totals
340g protein
105g carbs
60g fat
2550 cals

This seems high to me. I think I have room to drop some protein once my progress slows down. Take out a half of chicken breast here and there. Drop some whey and egg whites. I have some options. I used a caloric needs intake calculator and to maintain my weight is like 3400 cals. So I have about a 800-900 cal deficit just from the diet alone. Put cardio and workouts into the equation and it looks fairly good. But then again I'm no expert. Where's Nark, SwoleCat, Johan, and all the other diet guru's. This is just a lifestyle to me. For them it's a lifestyle and a full time job.