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  1. #1
    Bcrown1's Avatar
    Bcrown1 is offline Associate Member
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    Question Is this cutting diet in line? Swole, other gurus help me out please.

    Stats - 5'-10" 210 lbs. No idea on body fat but pretty high I would imagine. Goal - To drop to about 180 while keeping muscle and shedding fat. Let me know if this is ok for what i want to do

    Diet and Routine -
    6 a.m. wake up - Cardio 30 to 45 min. med. intensity 4-6 times a week

    Meal 1 7:15
    2 Whole eggs
    3 Egg whites
    1 Tbsp. Flax Oil
    1 Lean body low carb Protein drink

    Meal 2 10:15
    1 can Tuna with mayo
    1 slice full fat swiss cheese.

    Meal 3 12:15
    1 chicken breast
    1 cup Steamed Brocolli
    Small salad Full Fat Dressing

    Meal 4 3:30
    Lean Body Low Carb Protein Drink
    1 serving nuts or almonds

    5:30 - Workout 3 times weekly

    Meal 5 6:45 - 7:00
    Protein drink with Dextrose

    Meal 6 8:30
    1 Chicken Breast or Can Tuna
    1-2 Servings Green Veggies
    Maybe a small salad again

    Drink 6-10 glasses water daily.

    Go to bed at 10:00

    Thanks in advance.

  2. #2
    Valmont is offline Banned
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    1. It would be difficult for anyone to tell you definitively how much cardio you can do whilst maintaining muscle. My bet would be to start doing a hit sprint program and go from there.

    2. You are going to want to stagger your carb intake on a day to day basis-but those numbers really are contingent on other varibles. Never the less, add two more or at least one more carb meal to your post workout regimine. I.e Yams,brown rice with steak and or white fish preferbly.

    3. Please take at least 6 fish caps a day-I personally don't like flax-but to each his own.

    I also like surge and ice as a post workout concoction.

    4. Go 4-6 weeks before you change anything drastically and check in for more input.

    5. Keep a journal. And take a daily multi.

    Sorry, I am not a guru but hopefully this is helpful.

    Peace
    Last edited by Valmont; 01-21-2004 at 04:33 PM.

  3. #3
    sigrabbit's Avatar
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    I would suggest that you make sure to get in about 300g of protein, you look a little low. Next, add 75-90g complex carbs to postworkout meal number 2 (8-8:30) on workout days only. At least one gallon of water each day too.

    As to workouts, I would suggest at least one more day of gym time, and no more than one hour for each workout. For cardio you look pretty good to start, as long as you are maintaining between 60-70% of your Maximum Heart Rate. Do not go higher while you are doing cardio on an empty stomach! You may have to bump up frequency or duration if fat loss slows or halts.

  4. #4
    SwoleCat is offline AR Hall of Fame
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    For the love of God, don't take the "HIIT" advice from the "banned member". Myself, Usual, Rambo, etc. have all explained in other threads why this is inferior for goals such as yours.

    CAPS BELOW.......


    Quote Originally Posted by Bcrown1
    Stats - 5'-10" 210 lbs. No idea on body fat but pretty high I would imagine. Goal - To drop to about 180 while keeping muscle and shedding fat. Let me know if this is ok for what i want to do

    Diet and Routine -
    6 a.m. wake up - Cardio 30 to 45 min. med. intensity 4-6 times a week

    MAKE IT 6-7 TIMES A WEEK FOR 40 MINS.


    Meal 1 7:15
    2 Whole eggs
    3 Egg whites
    1 Tbsp. Flax Oil
    1 Lean body low carb Protein drink

    FINE, BUT HOW LOW CARB? HIDDEN CARBS MAYBE, JUST CHECKIN'....


    Meal 2 10:15
    1 can Tuna with mayo
    1 slice full fat swiss cheese.

    GOOD, USE REAL MAYO OF COURSE.


    Meal 3 12:15
    1 chicken breast
    1 cup Steamed Brocolli
    Small salad Full Fat Dressing

    EXCELLENT.

    Meal 4 3:30
    Lean Body Low Carb Protein Drink
    1 serving nuts or almonds

    CHECK THE SHAKE AGAIN, BUT GOOD........

    5:30 - Workout 3 times weekly

    Meal 5 6:45 - 7:00
    Protein drink with Dextrose

    GOOD.........GET YOUR AMOUNTS RIGHT FOR SURE....

    Meal 6 8:30
    1 Chicken Breast or Can Tuna
    1-2 Servings Green Veggies
    Maybe a small salad again

    I'D OPT FOR A LEAN PROTEIN SOURCE AND A STARCH HERE......IDEALLY 1 TO 1.5 HOURS AFTER YOUR FIRST POSTWORKOUT MEAL. YOU STILL HAVE GLYCOGEN REPLINISHMENT TO HAPPEN, SO YOU NEED A BIT MORE STARCH.

    REMEMBER THE R-ALA/BIOTIN W/THE PWO MEALS AND YOUR OUTLINE LOOKS PRETTY SOLID!

    ~SC~


    Thanks in advance.

  5. #5
    Bcrown1's Avatar
    Bcrown1 is offline Associate Member
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    Thanks alot Swole, I will adjust as you stated and see how that works. I appreciate help from a guy as knowledgable as you. I've been lead down the wrong path too many times and it always seems to set me back.
    Last edited by Bcrown1; 01-22-2004 at 11:12 AM.

  6. #6
    Bcrown1's Avatar
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    One last thing Swole...

    Would you think 50 grams dextrose for somebody my weight (210) with activities as listed would be sufficient for post workout meal? Also meal 6 you suggest lean protein and a starch - Would a starch such as brown rice or even oatmeal do here? Last but not least - You say R-ALA with Biotin with my post work-out meals. I assume the biotin is to keep the R-ALA from competing with my natural levels. Will Plain ALA give me the same desired effect? I have searched many threads and cannot get a straight answer on that one. Thanks in advance for all your help.

    Thanks,
    BC

  7. #7
    sigrabbit's Avatar
    sigrabbit is offline Member
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    Rala is far superior to ala. You need biotin because the ala depletes your body of this B vitamin. I just ordered both from allsportsnutrition.com

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