My Cutting Diet

[Diesel Lawyer]

I've been working out for about 2 years and I've gone from 185 lbs at 23% bf to 185 at around 15%. My goal is to get into the single digits and see my abs for the first time in my life. How does this diet look for cutting up?

Meal 1: Protein shake (50g P, 7g C)
2 slices low-carb whole wheat toast (6g C /each)

Meal 2: Ground beef (56g P, 28g F)
Ketchup (4g C)
Lo fat swiss cheese (16g P, 2g F)

PWO Shake: 50g P, 20g C
Gatorade - 34g C

Meal 3: Grilled Chicken Breast Tenders (54g P, Zero Fat)
Salad (Lettuce and croutons) - 5g P, 15 g C)
Dressing- 6g C, 12g F

Meal 4: Can of Tuna- 35 g P
Light Miracle Whip- 2g F, 3g C

Meal 5: Ground turkey breast (20g P, 9g f)
Lo fat Swiss 16g P, 2g f)

Meal 6: Pro Shake 30g P, 3g C)

Totals: Workout days-
Pro 332g 1328 KCal
Carb 86g 344 KCal
Fat 55g 495 KCal
Total KCal= 2167

Days I don't work out- 282g P, 32g C, 55g F = 1751

I'm also taking a multi-vitamin and flax caps.

[ripsid]

I've been working out for about 2 years and I've gone from 185 lbs at 23% bf to 185 at around 15%. My goal is to get into the single digits and see my abs for the first time in my life. How does this diet look for cutting up?

Meal 1: Protein shake (50g P, 7g C)
2 slices low-carb whole wheat toast (6g C /each)

Meal 2: Ground beef (56g P, 28g F)
Ketchup (4g C)
Lo fat swiss cheese (16g P, 2g F)

PWO Shake: 50g P, 20g C
Gatorade - 34g C

Meal 3: Grilled Chicken Breast Tenders (54g P, Zero Fat)
Salad (Lettuce and croutons) - 5g P, 15 g C)
Dressing- 6g C, 12g F

Meal 4: Can of Tuna- 35 g P
Light Miracle Whip- 2g F, 3g C

Meal 5: Ground turkey breast (20g P, 9g f)
Lo fat Swiss 16g P, 2g f)

Meal 6: Pro Shake 30g P, 3g C)

Totals: Workout days-
Pro 332g 1328 KCal
Carb 86g 344 KCal
Fat 55g 495 KCal
Total KCal= 2167

Days I don't work out- 282g P, 32g C, 55g F = 1751

I'm also taking a multi-vitamin and flax caps.

I would eat zero bread (crutons included), I would also start with 6-8 egg whites with 1 whole egg, 0% milk, low fat cheese and have turkey bacon, 4 pieces) I'd layoff the ground beef, and go chicken to start. And for salad dressing I'd use olive oil with pepper, that's what I do atleast, I also add it to my tuna too.
What's your cardio like? What's your workouts like? How old etc...

SID

[SwoleCat]

CAPS BELOW................

Meal 1: Protein shake (50g P, 7g C)
2 slices low-carb whole wheat toast (6g C /each)

USE A MIX OF SOLID PROTEIN/LIQUID. LOSE THE BREAD, EVEN IF IT IS LOW CARB........BETTER TO HAVE OATS AS A CLEAN FORM, OR JUST A FAT/PROTEIN MEAL.



Meal 2: Ground beef (56g P, 28g F)
Ketchup (4g C)
Lo fat swiss cheese (16g P, 2g F)

KETCHUP HAS SUGAR, NOT GOOD W/ THIS HIGH FAT MEAL.........


PWO Shake: 50g P, 20g C
Gatorade - 34g C

GATORADE???? DEXTROSE/ISOLATE IS IDEAL...............

Meal 3: Grilled Chicken Breast Tenders (54g P, Zero Fat)
Salad (Lettuce and croutons) - 5g P, 15 g C)
Dressing- 6g C, 12g F

WHERE IS YOUR SECOND CARB/PROTEIN MEAL AFTER WORKING OUT?........WELL, U NEED ONE.


Meal 4: Can of Tuna- 35 g P
Light Miracle Whip- 2g F, 3g C

SCREW MIRACLE WHIP.........IT HAS SUGAR, THE LIGHT VERSION IS EVEN WORSE. UTILIZE REAL MAYO, NO SUGAR.


Meal 5: Ground turkey breast (20g P, 9g f)
Lo fat Swiss 16g P, 2g f)

OK.

Meal 6: Pro Shake 30g P, 3g C)

U NEED FATS IN THIS MEAL AS IT'S THE LAST BEFORE BEDTIME.


I'm also taking a multi-vitamin and flax caps.


YOU NEVER MENTION CARDIO IN THIS PLAN OF YOURS, A VERY HUGE KEY.

~SC~

[usualsuspect]

In addition, your 2nd post-workout meal is lacking serious nutrition. You need to feed your body protein and slow digesting carbs within an hour or two following your workout. Brown rice, oats, and yams are all your best carb choices at this time.

Another suggestion is to either add flax to your fat/protein meals or use regular mayo instead. Your fat intake is fine but it might help to spread it out between meals. 28 grams in one meal is high. Good luck,

~US~

[Diesel Lawyer]

Thanks guys. I tried to incorporate your advice into a new diet.

Meal 1: Protein shake (50g P, 7g C)
6 egg whites, 1 yolk

Meal 2: Ground beef (28g P, 14g F)
Grilled chicken breast (27g P)
Lo fat swiss cheese (16g P, 2g F)

PWO shake: 50g P, 20g C
Dextrose

Meal 3: Grilled Chicken Breast Tenders (54g P, Zero Fat)
Lettuce - (3g P, 9g C)

Meal 4: Can of Tuna (35g P)
Light Mayo (5g F, no sugar)
Brown Rice (24g C, 2g P, 1g F)

Meal 5: Pro Shake (30g p, 3g C)

Meal 6: Ground Turkey (20g P, 9g F)
lo fat swiss (16 gP, 2g F)

A.M Cardio- 45 minutes, 4/week.
Weight lifting in afternoon- whole body workout 3/week (4-5 sets each on the basic lifts - Dead's, squats, bench, military press, pull ups, rows, dips, pullovers, etc)

[dIeSeL_225]

28 grams in one meal is high

~US~

Whats the ideal for grams of fat in one meal, what ideal total grams of fat for a whole day for a 200 lbs person 5'11 and about 12-13 BF, I've been taking in about 140g of fat and 350g of protein and 110g Carbs(only on post workout do i take in carbs 75gPWO & 35gPPWO).

[SwoleCat]

CAPS.......


Meal 1: Protein shake (50g P, 7g C)
6 egg whites, 1 yolk\

MORE FAT.............

Meal 2: Ground beef (28g P, 14g F)
Grilled chicken breast (27g P)
Lo fat swiss cheese (16g P, 2g F)

FINE......BUT NO NEED TO USE LOW FAT CHEESE.


PWO shake: 50g P, 20g C
Dextrose

I ASSUME THE SHAKE HAS WHEY PROTEIN.......


Meal 3: Grilled Chicken Breast Tenders (54g P, Zero Fat)
Lettuce - (3g P, 9g C)

UTILIZE A LEAN PROTEIN/CLEAN STARCH HERE WITH 0 FAT OR AS LOW AS YOU CAN.


Meal 4: Can of Tuna (35g P)
Light Mayo (5g F, no sugar)
Brown Rice (24g C, 2g P, 1g F)

SKIP THE RICE, PUT IT IN THE MEAL 3, AND USE REAL MAYO HERE......LIGHT ALWAYS HAS SUGAR.......THEY MAKE UP FOR THE TASTE OF THE MISSING FAT BY DOING THIS.


Meal 5: Pro Shake (30g p, 3g C)

FLAX OIL/HEMP/OLIVE/NATURAL PB WITH THE ABOVE.

Meal 6: Ground Turkey (20g P, 9g F)
lo fat swiss (16 gP, 2g F)

FINE, BUT YOU CAN USE REAL SWISS.....


A.M Cardio- 45 minutes, 4/week.

6 WOULD GET YOU THERE QUICKER.

~SC~
Weight lifting in afternoon- whole body workout 3/week (4-5 sets each on the basic lifts - Dead's, squats, bench, military press, pull ups, rows, dips, pullovers, etc)[/QUOTE]

[groverman1]

Swolecat rules, Only the swole breaks it down all the way. Gonna start charging a consult fee?

[SwoleCat]

I try to help out where I can.

I realize I can be "pushy" in nature in posts, just "been there done that" and hate to see so many be mis-led and make the same mistakes I did many years ago.

As far as consulting fees, I already do that through customized programs, my business, website, client consultation, and client only forum access. When I'm here I'm here to help out freely and offer what advice I can to those who have already laid out their own plan of attack. I work with what they have laid out to bring them the best results.

~SC~