Mission 7% - Cutting Diet??

[Simon83]

I am currently cutting, while keeping as much mass as possible. 170lbs, around 12%bf aiming for 7/8%.

Side Relaxed
Bicep
FAT Abs
FAT Side

Please have alook at my diet and tell me what changes you would make.

I'm on a strick training routine and doing HIITx2 and Running on empty stoachx2 a week.

Thanks

06:40
Oatmeal 1/2 cup
Whey 15g
Egg Whites 4
Whole Egg 1
32.25g Carbs, 39.8g protein, 10g Fats, 383.5 Calories

09:30
Tuna in Brine
10ml Flax Oil
0g Carbs, 30.55g protein, 15.03g Fats, 257.7 Calories

12:00
Chicken 150g
Gravy 50ml
Vedgetables
15.1g Carbs, 48.2g protein, 3.95g Fats, 289 Calories

14:30
Tuna in Brine
0g Carbs, 30.55g protein, 0g Fats, 128.7 Calories

16:00 Pre-workout
Oatmeal 80g
Whey 30g
50.42g Carbs, 33.4g protein, 8.35g Fats, 410.43 Calories

17:30 During Workout
Whey 40g
Dextrose 40g
39.16g Carbs, 32.8g protein, 2.6g Fats, 311.24 Calories

19:30
Sweet Potatoe 200g
Fish
Whey 30g
43.1g Carbs, 55.6g protein, 2.65g Fats, 418 Calories

21:30
Quark 250g
10.25g Carbs, 30g protein, 0.5g Fats, 172.5 Calories

TOTAL: 190.28g Carbs, 300g protein, 43.91g Fats, 2371 Calories

Also taking, multi-vit/cod liver oil

[SVTMuscle*]

what the hell is quark

[Simon83]

Much nicer replacment for the dredded cottage cheese!

[SVTMuscle*]

So its a dairy product? Must be a european thing

[max2extreme]

Too much protein bro. You are eating a little more than double what you need at your weight. Excess protein is bad... It gets stored as fat.. obviously what you dont want if you are cutting to 7%bf. It also puts excess stress on your body getting rid of it thru wastes. Also, your body uses water in its conversion of unused protein, which could lead to slight dehydration. For your weight, you should be between 108g and 154g of protein.

If you dont already know, you need to figure out how many calories you burn in a typical day... then make sure the calories you are consuming are less that that of what you burn. You can restrict your calories to a point, but not at the cost of not getting the vitamins/minerals you need...and really should get them from the food you eat, not relying on vitamins. Then once you've figured that out, if you dont have the caloric deficiency you want, then add more cardio.

[Prada]

I am currently cutting, while keeping as much mass as possible. 170lbs, around 12%bf aiming for 7/8%.

Side Relaxed
Bicep
FAT Abs
FAT Side

Please have alook at my diet and tell me what changes you would make.

I'm on a strick training routine and doing HIITx2 and Running on empty stoachx2 a week.

Thanks

06:40
Oatmeal 1/2 cup
Whey 15g
Egg Whites 4
Whole Egg 1
32.25g Carbs, 39.8g protein, 10g Fats, 383.5 Calories
Add more eggs in here, reduce the Whey

09:30
Tuna in Brine
10ml Flax Oil
0g Carbs, 30.55g protein, 15.03g Fats, 257.7 Calories

12:00
Chicken 150g
Gravy 50ml
Vedgetables
15.1g Carbs, 48.2g protein, 3.95g Fats, 289 Calories

14:30
Tuna in Brine
0g Carbs, 30.55g protein, 0g Fats, 128.7 Calories


16:00 Pre-workout
Oatmeal 80g
Whey 30g
50.42g Carbs, 33.4g protein, 8.35g Fats, 410.43 Calories
Eat a real meal, forget the whey

17:30 During Workout
Whey 40g
Dextrose 40g
39.16g Carbs, 32.8g protein, 2.6g Fats, 311.24 Calories
Why during WO? Take it PWO

19:30
Sweet Potatoe 200g
Fish
Whey 30g
43.1g Carbs, 55.6g protein, 2.65g Fats, 418 Calories
Again eat more fish and easy on they Whey. Or even better a lean source of protein with some brown rice.

21:30
Quark 250g
10.25g Carbs, 30g protein, 0.5g Fats, 172.5 Calories
Since your fat intake is low, might want to input some here.

TOTAL: 190.28g Carbs, 300g protein, 43.91g Fats, 2371 Calories

Also taking, multi-vit/cod liver oil

I wouldnt suggest less then 1g/lbs of body weight as far as protein is concerned. Somewhere in the 170-260 grams of protein is sufficient. I would up the fat intake and be wary as to the cals and carbs you are consuming. Start with what you have , add some fat and cut the carbs(cals), as neccessary. I think taking multi Vs especially while cutting is a good idea

[max2extreme]

I wouldnt suggest less then 1g/lbs of body weight as far as protein is concerned. Somewhere in the 170-260 grams of protein is sufficient. I would up the fat intake and be wary as to the cals and carbs you are consuming. Start with what you have , add some fat and cut the carbs(cals), as neccessary. I think taking multi Vs especially while cutting is a good idea

108g to 154g of protein is 1.4-2.0g/kg of body weight. You dont do grams to lbs of body weight, you do grams to kilograms of body weight. 170 to 260grams = 2.2g/kg to 3.4g/kg. That is just too high.

Did you just come up with that 1g/lb of body weight out of the blue? Thats just wrong. Plus research has shown that intake greater than 2.0g/kg cannot be utilized by the body due to an increase in amino acid oxidation. Protein is critical for muscle growth, however once youve reached the peak of protein assimilation, additional protein will not be used to create more muscle tissue. instead, it will lead to the exact opposite of what you want to do, and that is drop bf%. Also, the more protein you are eating, the more calories you are eating and when it comes down to it, you need to have a deficit in calorie intake vs. calorie output. also, if calories remain stable and protein intake is increased, carb intake and glycogen replenishment generally suffer, which affect your workouts...

Prada's recommendation of not going below 1g/lb of body weight is wrong, do not listen to it.

[Braunstein]

108g to 154g of protein is 1.4-2.0g/kg of body weight. You dont do grams to lbs of body weight, you do grams to kilograms of body weight. 170 to 260grams = 2.2g/kg to 3.4g/kg. That is just too high.

Did you just come up with that 1g/lb of body weight out of the blue? Thats just wrong. Plus research has shown that intake greater than 2.0g/kg cannot be utilized by the body due to an increase in amino acid oxidation. Protein is critical for muscle growth, however once youve reached the peak of protein assimilation, additional protein will not be used to create more muscle tissue. instead, it will lead to the exact opposite of what you want to do, and that is drop bf%. Also, the more protein you are eating, the more calories you are eating and when it comes down to it, you need to have a deficit in calorie intake vs. calorie output. also, if calories remain stable and protein intake is increased, carb intake and glycogen replenishment generally suffer, which affect your workouts...




Prada's recommendation of not going below 1g/lb of body weight is wrong, do not listen to it.

I disagree.

"Protein needs increase for those trying to shed bodyfat, as added protein protects against muscle loss when calories drop. In that case, multiply your bodyweight by 1.5" written by Chris Aceto

http://www.findarticles.com/p/articl...65/ai_n6249377

[Simon83]

So now I'm confused!

I read that Protein should be increased whilst cutting to around 1.5g per lb of bodyweight, or somewhere around that figure!

I agree though, 300grams is more than enough though, so what figure would be safe to stick to?

[Prada]

I disagree.

"Protein needs increase for those trying to shed bodyfat, as added protein protects against muscle loss when calories drop. In that case, multiply your bodyweight by 1.5" written by Chris Aceto

http://www.findarticles.com/p/articl...65/ai_n6249377

Agreed, I've read many university funded and health articles stating to consume less then 1 gram per pound but their studies are somewhat flawed. They might work for the average person who works out but using empirical and non-empirical evidence I have not seen many or any very serious BB, inclusive to this is many advanced BB on this site, take in <1g/lbs. Fact of the matter is that you need to fulfill you caloric needs and consuming a few extra grams in protein is neglible you should be worried about fat and carbs intake albeit I should be more clear on one issue, 1-1.5grams/lbs is on LEAN body weight and not body weight in itself. Chris Aceto is also a very well respected author whose views are somewhat parallel to mine.

Simon what you are reading is not wrong. While cutting you should consume around that, 1.5 grams per lean pound.

[Simon83]

thanks mate, i have a question on fats though, I'm somewhat confused as to what is the best amount to have, this would be comming mostly from flax oil/fish etc....some say 80g, some say 20-40g....

thanks