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Thread: My Cutting Diet

  1. #1
    bcap is offline Member
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    My Cutting Diet

    Hello All

    So i'm sure a lot of you probably know me from my many posts already on my diet. But after much help from 1buffsob and others on here, I have completed my cutting diet.

    I am a 18 year old male, 6 foot tall, weight about 205. I have been working out for a while, but only seriously for about a year now. I am not super fat, just a lot of excess fat around my stomach (spare tire).

    I plan on following this diet (with some modifications if i stop dropping weight) for 12 weeks. I want to drop 30 pounds. After i follow this, I'll be doing a solid bulk phase for a while until i get the desired results.

    Without further adieu, here is my cutting diet:

    Monday/Wednesday/Friday-Sunday (Sunday no workout)

    Meal 1: 8:00: 396 cals, 57.5 pro, 2.5 fat, 30.6 carb
    - Eggs (7 egg whites)
    - Oatmeal (1/2 cup uncooked)
    - Whey powder (1 scoop)
    - Glutamine

    9:00 workout (circuit training: 10 exercises + abs)

    Meal 2: 10:30: 370 cals, 28 pro, 1.3 fat, 61.5 carb
    - Whey powder (1 scoop)
    - Dextrose (60grams)

    Meal 3: 12:30: 497 cals, 57.9 pro, 7.9 fat, 44.8 carb
    - Chicken (6 oz)
    - Rice + Veggies (1 cup cooked)

    Meal 4: 3:45: 277 cals, 35.2 pro, 14.1 fat, 0 carb
    - Chicken (4 oz)
    - Broccoli
    - Flaxseed oil (2 tsp)

    Meal 5: 7:00: 278 cals, 41.1 pro, 10 fat, 1.2 carb
    - Sole (6 oz)
    - Steamed veggies
    - Salad
    - Flaxseed oil

    Meal 6: 10:00: 347 cals, 56.1 pro, 11.4 fat, 1.2 carb
    - Omlette (4 egg whites)
    - Flaxseed oil (2 tsp)
    - Tuna (1 can)

    Total cals: 2165 calories
    Total pro: 275.8g
    Total fat: 47.2g
    Total carb: 139.3g


    Tues/Thurs

    Cardio: 10:00: 45 minutes (HR 70%)

    Meal 1: 11:00: 430 cals, 38 pro, 3.8 fat, 55.5 carb
    - Oatmeal (1 cup uncooked)
    - Whey powder (1 scoop)
    - Glutamine

    Meal 2: 1:15: 403 cals, 40.2 pro, 5.9 fat ,44.8 carb
    - Chicken (4 oz)
    - Salad
    - Rice + Veggies (1 cup cooked)

    Meal 3: 3:00: 281 cals, 42.1 pro, 11.4 fat, 0 carb
    - Tuna (1 can)
    - Flaxseed oil (2 teaspoons)
    - Salad

    Meal 4: 5:15: 371 cals, 52.9 pro, 16.1 fat, 0 carb
    - Chicken (6 oz)
    - Flaxseed oil (2 tsp)
    - Steamed veggies

    Meal 5: 8:00: 220 cals, 28 pro, 11.3 fat, 1.5 carb
    - Whey powder (1 scoop)
    - Flaxseed oil (2 tsp)

    Meal 6: 10:00: 371 cals, 52.9 pro, 16.1 fat, 0 carb
    - Chicken (6 oz)
    - Flaxseed oil (2 tsp)
    - Salad

    Total cals: 2076 calories
    Total pro: 254.1g
    Total fat: 64.5g
    Total carb: 101.8g

    Thanks guys any help would be appreciated

    Bryan

  2. #2
    novastepp's Avatar
    novastepp is offline Have You Picked a Fight Lately?
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    i am posting to .bump. for an opinion on whether carbs are good after morning cardio the way he is doing it. low intensity for 45 mins...
    which is preferred after this?
    pro/carb or
    pro/fat

  3. #3
    bcap is offline Member
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    i was thinking this also. so if the comments agree with me, i would rather do hit in the morning for cardio, possibly some intervals. then some carbs. opinions?

  4. #4
    xtinaunasty's Avatar
    xtinaunasty is offline Female Member
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    Quote Originally Posted by novastepp
    i am posting to .bump. for an opinion on whether carbs are good after morning cardio the way he is doing it. low intensity for 45 mins...
    which is preferred after this?
    pro/carb or
    pro/fat
    I don't think it makes that much of a difference...all a matter of personal preference really. On cardio only days I will eat a pro/carb after morning cardio...otherwise I save my pro/carb meal for pre-training, and have pro/fat in the morning. But, I do notice a slight change in concentration and energy levels on days I start out with pro/fat. Gotta make those sacrifices :P

    Quote Originally Posted by bcap
    i was thinking this also. so if the comments agree with me, i would rather do hit in the morning for cardio, possibly some intervals. then some carbs. opinions?
    I would stay away from interval training on an empty stomach. I believe it can be beneficial maybe one or two days a week (in the afternoon or evening...on non-training days) if you are concerned about cardiovascular health...but other than that I see no reason to include it.

    If you do choose to incorporate a couple interval days though, defenetely have some carbs afterward.

  5. #5
    Rob's Avatar
    Rob
    Rob is offline Canadian Legend
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    heres my 2 cents...which are always right.


    After cardio...I ALWAYS do pro/fat

    the longer you go without carbs, the longer lipolisis will ride out (fat burning)...to a certain degree.

    once you pop some carbs, youll blunt the fat burning process.

    so usually fat/pro..then my meal after that would be pro/carbs.

    i just quickly read the thread and saw this was a question at hand.

  6. #6
    bcap is offline Member
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    So maybe switch meal 1 and 3? What you guys think?

  7. #7
    1buffsob's Avatar
    1buffsob is offline Mr.Modesty
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    Quote Originally Posted by xtinaunasty
    I don't think it makes that much of a difference...all a matter of personal preference really. On cardio only days I will eat a pro/carb after morning cardio...otherwise I save my pro/carb meal for pre-training, and have pro/fat in the morning. But, I do notice a slight change in concentration and energy levels on days I start out with pro/fat. Gotta make those sacrifices :P


    I would stay away from interval training on an empty stomach. I believe it can be beneficial maybe one or two days a week (in the afternoon or evening...on non-training days) if you are concerned about cardiovascular health...but other than that I see no reason to include it.

    If you do choose to incorporate a couple interval days though, defenetely have some carbs afterward.

    As usual, xtinaunasty is right again. It really is a matter of personal preference. On cardio only days I have pro/carb for my first meal. But on training days, pro/fat first meal with pro/carbs pre workout.

    Also, like xtinaunasty said, interval training on an empty stomach just seems to put muscle mass at too much risk. If you're going to do it, do it in the evening. I do it only on my carb up days.

  8. #8
    bcap is offline Member
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    what are the opinions on bigrob's comments?

    should i switch meal 1 and 3 to have a pro/fat immediately after cardio/first meal, to optimize fat burning?

  9. #9
    novastepp's Avatar
    novastepp is offline Have You Picked a Fight Lately?
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    i would, i guess i should say "i am"...

  10. #10
    1buffsob's Avatar
    1buffsob is offline Mr.Modesty
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    Quote Originally Posted by bcap
    what are the opinions on bigrob's comments?

    should i switch meal 1 and 3 to have a pro/fat immediately after cardio/first meal, to optimize fat burning?
    Like I said, it really comes down to what you prefer. You can switch meals 1 and 3 and it may stimulate fat burning a little bit longer. But the effects would be minimal. Either way is good. Personally, I don't see any difference.

  11. #11
    bcap is offline Member
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    Alright. I think i'll do a little switch-a-roo. Other than that, i guess it's looking pretty good. Any last comments before i make it concrete?

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