Here is my quick 6 week diet

[Therocksbiggestfan]

How do you think this is for a quick diet, semi cutting plan...Getting ready for a trip....


Cardio

Meal 1: 1 1/2 cups of liquid egg whites, 1 packet Oatmeal

Meal 2: 1 can salmon or tuna, 2 pieces whole wheat toast

Meal 3: Pwo: Protien shake, 1 clementine

Meal 4: 1 1/2 piece chicken boneless skinless breast, 1 cup Cut green beans, 2-3 pieces of Whole wheat toast

Meal 5: 1 can tuna/chicken/salmon

-Multi, Fish oil, Lipo 6 3x a day, 1 black coffee/ 3meals, Amino 1,000 Glutamine


Im keeping my lifting plan of lifting heavy 6-8 reps, but I am adding cardio.

cardio Plan: 35mins Mon, wed, Friday Pwo.

Am 30mins Tues, thrusday, and PWO 20 Mins....

[Therocksbiggestfan]

Oh sorry forgot Stats: 190lbs 6 1, 20 years old, 12-14%bf, about 3 abs showing.

Goal: 180lbs 10%bf, by march 18th, trip to Bahamas...then Back on Bulking March 24th....

[Myka]

You need more meals...take out the wheat bread add in a better complex carb like brown rice or oats...eat tuna instead of salmon because it is disgusting...

What is a "clementine"?...

[Therocksbiggestfan]

clementines are those seedless mini oranges

[Myka]

fruit is okay post workout...I wouldnt do it personally especially for cutting...but no matter what you need other forms of carbs post workout...not just fructose...

[Therocksbiggestfan]

Thanks, And i think Ill substitute, another packet of oatmeal for the bread...and skip the clementine...thanks

[Myka]

Those "packets" of oatmeal usually have a lot of sugar...I go with "old fasion oats" at walmart...

*I dont work for walmart

[Therocksbiggestfan]

Yeah, This one I got has 1g of sugar, like the old fashion oats. I checked...No sugar added

[chinups]

liquid egg whites?

Are you cooking them? If not you should because you absorb more

[Myka]

liquid egg whites?

Are you cooking them? If not you should because you absorb more

Thats correct...in fact you probably arent absorbing any of it uncooked!...

[Therocksbiggestfan]

Yah I am cooking them its just the egg whites that come in a carton, instead of having to break the eggs...Also I made a little corrections to my diet, take a look...

meal 1: 2 cups egg whites/ 1 packet oatmeal

Cardio-30

Meal 2: 8oz filet of Salmon/ 1 packet oatmeal

Meal 3: Pwo. 1 1/2 pieces chicken breast/ 2-3 pieces whole wheat bread/1 cup String beans or brocolli

Meal 4: 2 scoops whey in Carb Countdown Milk, with 1 scoop Natty Penut Butter....

I Might add, a 5th which 1 would be 1 can tuna....

Cardio 1x mon, wed, friday for 30mins

Tues and Thrusday cardio 2x, 30mins and pwo 15-20mins

lift Mon-sat...Legs 2x a week

[chinups]

Meal 4 is post workout???? Can u add in a shake like mass recovery??? take a look into the ingredients of that. Then put that meal somewhere else on your meal list.

Normally I take my post workout shake, shower dilly dally and then eat a meal roughly 1.5 hours after shake

[Rob]

Thats correct...in fact you probably arent absorbing any of it uncooked!...

liquid egg whites?

Are you cooking them? If not you should because you absorb more

Wrong.

PASTEURIZED liquid egg whites are absorbed just as much when drank.

Now, I would say if hes seperating the yolk from the white and drinking the white on it's own, then yes, you 2 are right, otherwise, no.

If your buying the cartons of whites on there own and they are pasteurized, they are OK to drink.

[Myka]

^thats what I assumed was the case...Ive noticed your knowledge on the bioavailability of eggs is a prized possession that you enjoy sharing

[xtinaunasty]

Yah I am cooking them its just the egg whites that come in a carton, instead of having to break the eggs...Also I made a little corrections to my diet, take a look...

meal 1: 2 cups egg whites/ 1 packet oatmeal

Cardio-30
You should do cardio BEFORE meal 1

Meal 2: 8oz filet of Salmon/ 1 packet oatmeal
I would save the salmon for a pro/fat meal, especially since 8oz (assuming that is measured raw) salmon has 16g of fat. Granted, it is mostly EFA's...I personally wouldn't combine it w/carbs.

This is where your PWO should be

Meal 3: Make this one your PPWO meal 1 1/2 pieces chicken breast/ 2-3 pieces whole wheat bread/1 cup String beans or brocolli
Woa!! Is it me or are you digressing? What happened to the scoops of whey PWO?

Meal 4: 2 scoops whey in Carb Countdown Milk, with 1 scoop Natty Penut Butter....
I would shift Meals 3 and 4 down one and have a shake PWO

I Might add, a 5th which 1 would be 1 can tuna....
You should add more food...I dont think this is nearly enough for you

Cardio 1x mon, wed, friday for 30mins

Tues and Thrusday cardio 2x, 30mins and pwo 15-20mins

lift Mon-sat...Legs 2x a week

bold

[Therocksbiggestfan]

Class started today, ruiened all the plans meals its hard to get more meals in

[chinups]

Carry around some protein and a shaker. Aslo carry arounds some protein bars.

There is always water fountains in school and bars can help you when in a bind. Probably not ideal but at least your not skipping meals

[Myka]

This is what I dont understand...I go to college too...do you think it is fun eating tuna at certain times when others are eating whatever they want whenever they want?...

And what about when I drink soooo much water and when Im out with a girl I have to say "oh hold on I have to go to the bathroom" at least every hour...

Suck it up and have a nice day! Eat in Class!

[Therocksbiggestfan]

Yeah I know I do eat in class its kind of bullshit, but I do it...just annoying as hell

[Rob]

^thats what I assumed was the case...Ive noticed your knowledge on the bioavailability of eggs is a prized possession that you enjoy sharing

I do what I can lol

[Therocksbiggestfan]

Hey I finally gots this diet fixed to my satifaction please go over...sorry to bother with all the changes....here it is

meal 1: 2 cups liquid egg whites cooked, 1/2 cup oatmeal

meal 2: 1 shake with water

Meal 3: Salmon 8oz, 1/2 cooked oatmeal

Meal 4: Chicken breast 8oz, 1/2 cooked oatmeal, 1 cup string beans

Meal 5: Post second cardio- 2 scoops whey in Carb milk, 1 scoop pnut butter

Meal 6: before bed. 1 can tuna


Basically I just changed from packets just to make sure no bs was in the packets, to the normal oatmeal, got rid of the 2 pieces whole wheat bread, and added 2 more meals...PS the salmon meal, and or chicken meal are post workout, depending on school times....thanks

[chinups]

Oats are terrific and yes one of the best carbs and if you can stomach eating them that often then go for it. I normally take oats in the am and then start veggies and other carbs throughout the day. I would add some other carbs for your meals so you don't get too frustrated I know I would. heres a good reference I have for ya

Carbs

Oats-Oatmeal
Brown Rice
Yams
Veggies...Brocolli and Spinach are best
Reg white rice is ok but I never eat it
Beans

Fruits are good carbs but mainly melons and berries, those are best. I also use bananas
Strawberries
Blueberries
**any berries**
Watermelon
Banana



Proteins

Egg whites
Canned Tuna..white tuna in water
Chicken
Steak
Fish..Salmon, talapia, Tuna steak...most any fish is good
Turkey meats..burgers, steaks, ground meat


Fats

flax, peanuts, natural peanut butter, mayo, cottage cheese, olive oil...

[Therocksbiggestfan]

Thanks a lot chinups I appriciate it, I definatly dont mind the oats...Plus this is just a 6 week diet until spring break bahamas march 18th, then im back to bulking, so i can stomach all of those oats....

[steve0]

throw some EFA's in to meal 2 and 6