Critique Me Plz

[LeanMeOut]

OK....

I have been working out and dieting for over 5 months now, and I have successfully gone from weighing 195 to now weighing 160. I am 5'10 and I don't want to get any skinnier, but I do want to lean out the rest of my body fat and get my abs to pop out and cut up a little more. The last few weeks I slacked off and gained about 5 pounds, but I don't want to necessarily lose them, I would like to keep the weight but cut the fat. I have been reading a lot of your cut diets, and I kind of put mine together and started it on monday. Here it is so far... please critique it for me I am open to all suggestions:

By the way my current body fat is around 14-15%

-----------------------
Wake Up: Cardio 20-30 Minutes on threadmill

Meal 1:
3 whole eggs
Protein drink (22g's protein, 4g's carb)
Flax oil

Meal 2:
Protein drink
Flax oil

Meal 3:
1 Packet of Oatmeal
Flax Oil

Meal 4:
1 Chicken Breast
1 Cup Brown Rice
Misc. Green Vegies...

--------------------
Workout
--------------------

Meal 5:
Protein drink

Meal 6:
1 Can Tuna w/ light mayo
Almonds & Misc. Nuts

Sleep 6-10 hours depending on the day

Also, when you guys say to cheat once or twice a week, what kind of cheating should be done? I am not going to go out and binge eat or anything but I just want to know how much cheating should be done.

Thanks for the help.

Mike

[ddoublevision]

by packet of oatmeal do you mean the instant flavored kind? that is loaded with suger so stick to regular oats

mix dextrose with your shake after your workout


a cheat day is one whole day of eating whatever you want.

this diet needs some work imo, but somebody else more experianced can help better

[Elliot]

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Wake Up: Cardio 20-30 Minutes on threadmill
BUMP IT TO 30-45 AT 65-70% HEART RATE ON AN EMPTY STOMACH.

Meal 1:
3 whole eggs
Protein drink (22g's protein, 4g's carb)
Flax oil
ADD OATMEAL

Meal 2:
Protein drink
Flax oil

Meal 3:
1 Packet of Oatmeal
Flax Oil
EGH? WHY SO LATE IN THE DAY?

Meal 4:
1 Chicken Breast
1 Cup Brown Rice
Misc. Green Vegies...
GOOD
--------------------
Workout
--------------------

Meal 5:
Protein drink
ADD DEXTROSE/ R-ALA AND BIOTIN

Meal 6:
1 Can Tuna w/ light mayo
Almonds & Misc. Nuts
LOOSE THE LIGHT MAYO
AND MISC NUTS, STICK WITH ALMONDS

YOU MIGHT WANT TO HAVE ANOTHER SOLID MEAL ABOUT AN HOUR TO AN HOUR AND A HALF LATER

Sleep 6-10 hours depending on the day
VERY GOOD

Also, when you guys say to cheat once or twice a week, what kind of cheating should be done? I am not going to go out and binge eat or anything but I just want to know how much cheating should be done.

EAT AS YOU PLEASE FOR A WHOLE DAY, GOOD THING THAT YOU HAVE THE IDEA OF NOT GOING AND RAPING THE FOOD COURT AT THE MALL.. EAT MODARATELY TRY NOT TO DRINK SODA OR HAVE USELESS CARBS

Thanks for the help.

Mike

just my two cents..

awaiting the bit.ch slapping if im wrong..

[LeanMeOut]

Ok cool Thanks for the help...


More questions:


What time should i try to get all my eating done by? I have heard people say not to eat after 5 PM but I wasn't sure if that applied to this diet.

As for the oatmeal, I bought the following:

Quaker Instant Oatmeal Regular Flavor

Calories: 100
Calories from fat: 20

Total Fat: 2g
Sodium: 80mg
Total Carbohydrate: 19g
Protein: 4g


Is that not good? Or is there a certain brand or type of oatmeal I should get? I didn't open the box yet for this instant one so I can take it back for something else if this isn't right.

Mike

[Elliot]

get regular oat meal i bougth like 2 lbs for like 3 bucks..
5pm?! wtf no.. eat when you feel hungry..

[LeanMeOut]

Haha... thought the 5pm was BS



I'll go buy the other stuff tonight so I have some for tomorrow morning.


Now I know this is a stupid question... but what is DEXTROSE?


Mike

[Mr. Death]

Dextrose is just a carbohydrate, or sugar.

[DARKSEID]

sh*t I really dont know how u guys get by with these little ass diets, but it looks pretty good.

[Xavier_4446]

LeanMeOut I must say:

I love your avatar

[SwoleCat]

CAPS............

-----------------------
Wake Up: Cardio 20-30 Minutes on threadmill

Utilize 40-45 MINS AT 65-75% MHR. 20 MINS IS PITIFUL, 30 IS ABOUT AS PITIFUL. U DON'T BEGIN TO BURN/MOBILIZE STORED FAT UNTIL THE 20 MIN. MARK ON AVERAGE, SO THE MAX YOU HAVE OF FAT BURNING IS 10 MINS.......THAT IS NOTHING..........


Meal 1:
3 whole eggs
Protein drink (22g's protein, 4g's carb)
Flax oil

FLAX OIL HUH.......HOW MUCH??????? WHAT ARE YOUR TOTALS??

Meal 2:
Protein drink
Flax oil
AGAIN AS ABOVE............


Meal 3:
1 Packet of Oatmeal
Flax Oil

HORRID..........WHERE'S THE PROTEIN? OATMEAL NOW AND WITH OIL????

Meal 4:
1 Chicken Breast
1 Cup Brown Rice
Misc. Green Vegies...

THIS IS FINE, BUT IT SHOULD BE AFTER YOU WORKOUT......YOUR PWO MEALS BELOW ARE BACKASSWARDS.........THOSE SHOULD BE BEFORE YOUR WORKOUT..........THIS SHOULD BE AFTER........


--------------------
Workout
--------------------

Meal 5:
Protein drink

WHAT IS THIS??? HOW MUCH? NO DEXTROSE OR SIMPLE CARBS = WASTE OF RECOVERY OPPORTUNITY.

Meal 6:
1 Can Tuna w/ light mayo
Almonds & Misc. Nuts

NEVER A FAT/PROTEIN MEAL AS A 2ND PWO MEAL........YOU NEED YOUR MEAL 4 HERE!


Sleep 6-10 hours depending on the day

Also, when you guys say to cheat once or twice a week, what kind of cheating should be done? I am not going to go out and binge eat or anything but I just want to know how much cheating should be done. FORGET CHEATING, DO THE ABOVE FIRST.........


~SC~

Mike

[usualsuspect]

Lol Sounds like someone missed there morning coffee.

[SwoleCat]

LMFAO, me?????? Nah, I am drinkin' it right now.......XXXtra strong, lol.........

I don't mean to come across as an "ass" in any posts, I just tend to speak in "tough love" verbage.........so please, take my advice in a helpful manner people, not a disconcerning one.

Thanks!
~SC~

[usualsuspect]

Just messing with ya'...but watch out they don't change your title to Diet Nazi...

[Elliot]

so i have officialy been bit.ch slaped huh?

[LeanMeOut]

LeanMeOut I must say:

I love your avatar

What can I say.... The Rock is the MAN

Mike

[LeanMeOut]

Thanks for all the help guys...

I can take the tough love. I wanted you guys to rip my diet apart because I am new to this and have no clue what I am doing. Thanks again


Mike

[LeanMeOut]

OK... here is what i have come up with for a revised diet:

-----------------------
Wake Up: Cardio 35-45 Minutes on threadmill

Meal 1:
2 whole eggs
Protein drink (22g's protein, 4g's carb)
Flax oil 1000mg
1 Cup Oatmeal

Meal 2:
Protein drink
Flax oil 1000mg

Meal 3:
Almonds
Cup of Light Yogurt
Flax Oil

Meal 4:
1 Can Tuna w/ light mayo
Almonds

--------------------
Workout
--------------------

Meal 5:
Protein drink
Dextrose

Meal 6:
1 Chicken Breast
1 Cup Brown Rice
Misc. Green Vegies...

Sleep 6-10 hours depending on the day

Does that sound better?

Mike

[Elliot]

i would loose the cup of yogurt and change light mayo to regular mayo.. and for your meal 6 are you going to be full with just one chicken brest?!

[LeanMeOut]

Yea I'll be ok with 1 chicken breast... I am not a big guy.

I only weigh 160 pounds after I eat the whole day, in the morning when I wake up I am closer to 155-156. I used to be really fat and my metabolism isn't the greatest so I gotta be careful how much of what I eat. Usually 1 chicken breast is good for me though with rice and veggies

So why lose the yogurt?



Mike

[Elliot]

unneccessery carbs..

[LeanMeOut]

Ok here is my final outcome.... let me know what ya think:


-----------------------
Wake Up: Cardio 35-45 Minutes on threadmill

Meal 1:
2 whole eggs
Protein drink (22g's protein, 4g's carb)
Flax oil 1000mg
1 Cup Oatmeal

Meal 2:
Protein drink
1 Serving Almonds 170 calories
Flax oil 1000mg

Meal 3:
1 Serving Almonds 170 calories
2 Pieces of Turkey Breast (60 Calories)
Flax oil 1000mg

Meal 4:
1 Can Tuna w/ light mayo/mustard
Flax oil 1000mg

--------------------
Workout
--------------------

Meal 5:
Protein drink
Dextrose

Meal 6:
1 Chicken Breast
1 Cup Brown Rice
Misc. Green Vegies...

Sleep 6-10 hours depending on the day

[ADAWG]

I learn alot from you guys. Im the exact opposite of leanmeout though. I weigh 175 give or take and cant break it. but i have learned alot just reading your stuff.

[Elliot]

adawg welcome bro..

lean me out sound great if you can you might want to add another PWO meal of protien and fat before bed.. just my $.02

[LeanMeOut]

adawg welcome bro..

lean me out sound great if you can you might want to add another PWO meal of protien and fat before bed.. just my $.02

Would another can of tuna / flax oil be good for another PWO meal?


Mike

[dIeSeL_225]

Would another can of tuna / flax oil be good for another PWO meal?


Mike

Depends how much longer you are awake after meal-6 if you are up at least 1.5 hours then yes it would be good, if you arent then try to add it between meal 1-4 so you can have 5 meals before your workout

[LeanMeOut]

Depends how much longer you are awake after meal-6 if you are up at least 1.5 hours then yes it would be good, if you arent then try to add it between meal 1-4 so you can have 5 meals before your workout

I am usually up like 3 or 4 hours after my last meal. So I think it will fit in ok.

Here is another question...

I ordered my dextrose but it won't be here until next week, what should I use until then for the sugar after I work out?

I have table sugar at home, as well as sweet and low etc. Should I just use some sweet and low until my dextrose comes? It's gotta be better than nothing.

Mike

[dIeSeL_225]

I am usually up like 3 or 4 hours after my last meal. So I think it will fit in ok.

Here is another question...

I ordered my dextrose but it won't be here until next week, what should I use until then for the sugar after I work out?

I have table sugar at home, as well as sweet and low etc. Should I just use some sweet and low until my dextrose comes? It's gotta be better than nothing.

Mike

drink gatorade until you get your dextrose

[LeanMeOut]

drink gatorade until you get your dextrose

Cool thanks

May I ask why Gatorade? J/C


Mike

[dIeSeL_225]

it has Glucose

[dIeSeL_225]

theres also sucrose and fructose, but those 2 are useless

[Elliot]

diesel beat me to the punch.. yeah it has some glucose.. but dex> *