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  1. #1
    J-F's Avatar
    J-F
    J-F is offline Associate Member
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    Cutting diet, need some advise!

    Stats :
    6"4
    210 Lbs
    16-17% BF
    Diet will be on form 8 weeks
    Goal : 12% BF
    Cardio : 4-5 Time 40 min, 65%-75% (Due to life style i can't do it first in the morning)

    Meal 1

    1 Cup Oatmeal
    1 Whey Scoop
    54g Carb, 35g Protein, 5g Fat = 399 cals

    Meal 2

    1/3 cup Almonds
    1 Whey Scoop
    9g Carb (5g Fiber), 32g Protein, 24g Fat = 357 Cals

    Meal 3

    1.5 Can Tuna
    1 Pita Bread
    1 Tbl spoon Mayo
    1 cup Veggies
    44g Carb, 45g Protein, 8g Fat = 436 Cals

    Meal 4

    1.5 Whey Scoop
    1.5 Tbl spoon Flax Oil
    0g Carb, 33g Protein, 20g Fat = 312 Cals

    Meal 5

    Any meat type (Chicken, Fish or Lean Red meat)
    1 Cup veggies
    If not Red meat, 1/4 Cup almonds
    10-15g Carb (Half from fiber), 40g Protein, 20g fat = 368 Cals

    Meal 6

    1 Can pink Salmond
    2 Tbl Spoon Natural Peanutt Butter
    5g Carb, 38g Protein, 21g Fat = 361 Cals


    Total : 122g Carb (30g From fiber) , 223g Protein, 98g Fat = 2250 Cals


    Caloric goal = 210lbs x 12 = 2500

    There is missing 250 cals, i know, I will fix it…

    My PWO will be 40g Gatorade, 35 G Protein as sugested by Mr.X


    Any Advise! :d
    Thanks alot!

  2. #2
    rambo's Avatar
    rambo is offline The Lord God
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    It looks good. I would switch meals 4 and 6 personally, replace the pita bread with 1/2 cup brown rice, and make sure that's the first meal after your postworkout shake. As for the shake, bump the protein to 50 grams, and the carbs to 70-80. There's also no reason not to go with 2 scoops of whey when you do use it, as it most likely will add up to 44, not 22 grams each time, and that'll up your protein. Looking good, glad to see you've been doing your homework. It's downright refreshing...

  3. #3
    Sheek is offline Junior Member
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    Yeah looks real good, I would just up the protien up abit as it stands its just abit more then a gram per LB, should be at least 1.5.

  4. #4
    J-F's Avatar
    J-F
    J-F is offline Associate Member
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    Im pretty happy my diet is almost ok! its like a teacher just gave me an A
    thks alot

    lol for the protein, the thing is im a student and protein powder as real meat is so expensive but ill make it!

    Thks guys!

  5. #5
    SwoleCat is offline AR Hall of Fame
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    Gatorade is pitiful compared w/pure dextrose, I'd get me some of that.

    Also, your pwo first meal is fine, but you need something to follow that liquid as that is annhialated within 30 mins.

    ~SC~

  6. #6
    J-F's Avatar
    J-F
    J-F is offline Associate Member
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    Does my goal from 16-17% to 12% in 8 week is realistic ???

    (i wont buy any thermogenic agent, but maybe R-ALA)

  7. #7
    Elliot's Avatar
    Elliot is offline Anabolic Member
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    Quote Originally Posted by J-F
    Im pretty happy my diet is almost ok! its like a teacher just gave me an A
    thks alot

    lol for the protein, the thing is im a student and protein powder as real meat is so expensive but ill make it!

    Thks guys!

    welcome to the club.. im a student also and i live of campus.. one thing tho the forman grill is the greatest invention ever.. i grill everything on it.. chicken thighs are like 2$ for 1.5 LBS not the best choice but hey its something.. as far as protien goes go to like www.protinefactory.com its decently priced..

    also i think your goal is realistic as long as you dont crash.. try to rearly if ever feel hungry cause that leads to cheating.. if your really serious about it you can do it.. also the cardio in the morning is great, you should do it on your off days and when you dont have early classes.. either way good luck bro..

  8. #8
    SwoleCat is offline AR Hall of Fame
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    proteinfactory.com is what he meant to type I believe.

    However, www.allthewhey.com cannot be beat in quality and price!

    They even have a guarantee for beating cost/quantity with ANYONE ELSE!

    ~SC~

  9. #9
    Elliot's Avatar
    Elliot is offline Anabolic Member
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    im illitarate

  10. #10
    chinups Guest
    personally I listen to ppl who look like swole, he knows his ****. Hey swole the price for isolate is so appetizing that is more for post workout right?

    I guess I am asking for simple breakdown on products and what you use on that site.

    Thanks

  11. #11
    SwoleCat is offline AR Hall of Fame
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    The concentrate and the isolate both have the exact same protein quality. The difference between the two is the amount of fat/carbs each serving contains. The isolate has less than 1 gram for both, while the concentrate has about 2 of each I believe, or somewhere around that figure. (I use the Isolate only because I like pure protein only) Both are great however!

    ~SC~

  12. #12
    chinups Guest
    Thanks Swole.

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