Swolecat to the rescue

[stunt954]

Been playing around with this diet for a week now and think i have it down.
Looking to Cut and lose body fat... see some abs hopefully !!!

I am 25yrs old 6'3''@ 220lbs. and 16% bf. Highly active on a day to day basis. (physical labor)

Will soon be taking my Second Cycle

I have gear waiting but WILL NOT take it until my diet is custom tailored and working efficiently.


Meal 1 @ 10am
8 egg whites, protein shake, 1/2 cup oatmeal w/ splenda

Meal 2 @ 1pm
Protein shake/Lean Protein (1/2 tbsp flax)

Meal 3 @ 4
small salad w/ 1/2 a tomato, Lean Protein, 2 Tbsp natty pb or 1 cup cottage cheese (((OR))) Lean Protein, 1/2 cup brown rice or yams, 2 Tbsp natty pb

Meal 4 @ 7
2 scoops whey, 1/2 cup oatmeal w splenda (1/2 tbsp flax)

WORKOUT @ 7:30 OR 8:00

Meal 5 @ 9:30 or 10:00
2 scoops whey, 1.5 cups oatmeal

Meal 6 @ 11pm
Lean Protein, salad w/ tomato

Before Bed @ 12
Casin Shake w/ Flax (Probolic sr 1 or 2 scoops)
Or Cottage Cheese w/flax & 1 scoop protein

[Myka]

wish I could help

[stunt954]

please do ... any and all feedback is welcome ... I just get soo much mixed feedback from different sources... I dont know where to start.

[Rob]

lol rescue us swole

i dont think in meal 3 & 4 you should mix up those macros liek that...either pro/fat or pro/carb,

[Rob]

actually, i just looked over it, and theres other twirks, your missing fat in some meals, and your taking in oatmeal after a workout, youd want a fast acting carb, not a slow digesting one.

[Giants11]

actually, i just looked over it, and theres other twirks, your missing fat in some meals, and your taking in oatmeal after a workout, youd want a fast acting carb, not a slow digesting one.

Debatable......

[Myka]

I imagine SC is going to tell you to have a look at the cutting sticky and that he cant help you without macros listed...though being slightly flattered that you asked for him specifically, he may add a smiley face much like this one:

[305GUY]

quite a bit of shakes in your diet but it looks pretty good. whats with the tomatos?

[Rob]

Debatable......

lets debate

why do you want a slow digesting carb if your body is in need of quick replenishment?

[Steve80]

Way too many shakes/sups imo

[Superballer]

You do realize that you can hire swolecat, right? check out his sig.

[stayinstacked]

dude, lose most of those shakes and utilize whole food sources.

[dbstyles]

dude, lose most of those shakes and utilize whole food sources.

Agreed - suppliments are for areas you can't fill out via whole foods in the diet. Kinda like building a car out of bondo - it will look sloppy and uneven. Just use supps to fill in the small holes.

[Giants11]

lets debate

why do you want a slow digesting carb if your body is in need of quick replenishment?

Glycogen replishment does not effect protein synthesis rates that why.

[Rob]

Glycogen replishment does not effect protein synthesis rates that why.

what about cortisol

[Rob]

and anyhow, wont your body be using the protein as a form of energy without carbs?

[Giants11]

what about cortisol

Doesn't take more than a slight increase in plasma insulin to suppress cortisol.

This can be achived with a Whey shake alone.

[Giants11]

and anyhow, wont your body be using the protein as a form of energy without carbs?

Oh no question you need carbs, I just don't think that Dex is needed. Now will dex work, no question as it will spike insulin. The whole point is you don't need to spiek insulin, just raise it. Which can be achived by a Whey shake and just eating.

[steve0]

Debatable......

very very debatable, overall the diet looks ok besides all the shakes try to limit it to just 1 or 2 a day.

[Giants11]

very very debatable, overall the diet looks ok besides all the shakes try to limit it to just 1 or 2 a day.

Good advice.

[Giants11]

lets debate

why do you want a slow digesting carb if your body is in need of quick replenishment?

And you know its all good.

You're just so damn good looking I had to pick on you for something, to make myself feel better.

[Rob]

interesting...so ur saying i dont need dex and the same effects will occur?

[Giants11]

interesting...so ur saying i dont need dex and the same effects will occur?

Current studies show that Amino Acids mainly Leucine are responsible for Protein Synthesis. Insulin's main job in the PWO timeframe is to suppress cortisol. And like I said before the amount needed is not large.

[stunt954]

Wow ... just got back from the gym and I have a plethura of followups ... (had to use that word) ...

So Rob ... U think that I should be either pro/fat or pro/carb in meals 3 and 4 ... most preferably pro/fat? U want to get those in before working out rite?
Also... you said to incorporate more fat into different meals? ... which ones exactly and what kinds...

Less shakes I heard of a lot of too ... so just increase lean protein in meal 2 and get rid of the shake... and get rid of the whey in my last meal?

I guess if someone took my meal schedule and tweaked it meal per meal so i Could look at a comparison... it would make more sense to me... I really appreciate the ongoing feedback though guys... keep it coming... Ill post macros in a few minutes after i add it all up ...

[PhishStasH]

Let's see...

I would say pro/fat ONLY for meal #3 and meal #4 def pro/carb. I would think the carbs would be essential to achieving a solid workout, so you don't feel like draggin' @$$.

In regards to incorporating more fat, not sure there. I would say bump the flaxseed oil in meal #2 up to 1-2 tbsp.

Def try to cut the shakes down to no more than 2 a day. If possible, use less.

Not really necessary to remove whey from the last meal (as protein is needed), just don't overdue the shakes.

[stunt954]

Hows this ???



Meal 1 @ 10am
8 egg whites, 1/2 cup oatmeal w/ splenda,(1/2 tbsp flax)

8eggs (Pro=48g, Carb=8, Fat=36, Cal=560)
1/2 Cup oats (Pro=5, Carb=27, Fat=2.5, Cal=150)
Totals (Pro=53, Carb=63, Fat=38.5, Cal=710)

Meal 2 @ 1pm
Lean Protein

2cans tuna (Pro=24, Carb=0, Fat=6, Cal=160)


Meal 3 @ 4
small salad w/ 1/2 a tomato, Lean Protein, 2 Tbsp natty

pb or 1 cup cottage cheese (((OR))) Lean Protein, 1/2

cup brown rice or yams, 2 Tbsp natty pb

2cans tuna (Pro=24, Carb=0, Fat=6, Cal=160)
1/2 cup brn rice (Pro=4, Carb=33, Fat=1, Cal=150)
2tbsp Natty PB (Pro=7, Carb=6, Fat=15, Cal=180)
Totals (Pro=35, Carb=39, Fat=22, Cal=490)

Meal 4 @ 7
1/2 cup oatmeal w splenda (1/2 tbsp flax)

1/2 Cup oats (Pro=5, Carb=27, Fat=2.5, Cal=150)

WORKOUT @ 7:30 OR 8:00

Meal 5 @ 9:30 or 10:00
2 scoops whey, 1.5 cups oatmeal

2scoop whey (Pro=40, Carb=10, Fat=5, Cal=260)
10oz Soy Milk (Pro=6.25, Carb=15, Fat=2, Cal=90)
1.5 Cups oats (Pro=15, Carb=81, Fat=7.5, Cal=450)
Totals (Pro=61.25, Carb=106, Fat=14.5, Cal=800)

Meal 6 @ 11pm
Lean Protein, salad w/ tomato

2cans tuna (Pro=24, Carb=0, Fat=6, Cal=160)

Before Bed @ 12
Casin Shake w/ Flax (Probolic sr 1 or 2 scoops)
Or Cottage Cheese w/flax & 1 scoop protein

1/2 cup C Cheese (Pro=13, Carb=5, Fat=0, Cal=80)
or
1 scoop Probolic (Pro=20, Carb=5, Fat=4, Cal=140)
(counted Probolic in Daily Totals not Cottage Cheese)


Daily Totals= (Pro=215, Carb=240, Fat=93, Cal=2610

[1buffsob]

Off the top of the head;

Cals look a bit high.
Not enough protein.
Carbs are very high.
Mixing macros.

Far from optimal IMO.

1buffsob

[stunt954]

okay buffsob... sounds good... but can you take a moment to type me out a good setup based on what I like to eat ( Its the same stuff everyone else is eating pretty much)... Im eager to start it up correctly.... Thanks and whats mixing macros?

[1buffsob]

Mixing macros are the combination of fat and carbs. Do a search and you'll find tons on it. With the insulin response of carbs, you have a higher propensity for fat storage when you eat carbs and fats. Take a look at the cutting sticky and read it all.

1buffsob

[stunt954]

so to fix the mixing macros problem ... move the fat (PB) in meal 3 to meal 2 so its pro/fat (tuna and pb)... (( I guess thats the type of feedback im looking for))

The fat slows digestion ... so its better to slow protein rather than fat right? Now would Flax count as this fat as well?

[1buffsob]

Then you're also taking in flax with your oatmeal. IMO, the whole diet needs to be completely redone. Too much to fix with the current one.

1buffsob

[stunt954]

So please tell me what I should do from here... I have reconstructed my diet about 4 or 5 times now... people tell me that its not any good and i should change it... but change what exactly. I have read the cutting sticky and maybe im an idiot ... but I have honestly been trying to get it right w/ prior research added to my attempts. Someone please help ...

[1buffsob]

Then just make it real simple bro. Follow the sticky to the T if it's that hard for you to come up with one on your own.

1buffsob

[stunt954]

okay... I think ill do that and go back to the drawing board ... But out of curiousity ... what does your cutting diet look like?

[1buffsob]

I've used a couple. Was on this one recently:

Meal 1
½ cup oats + 1 scoop whey + 200mcg chromium + 100mg b-complex

Meal 2
5oz chicken breast + veggies

Meal 3
1 can tuna + 1 oz almonds + multi Vitamin

Meal 4
5oz chicken breast + veggies + 2 tsp flax

Meal 5
2 scoops whey + 2 tsp flax

Workout

Meal 6: PWO
1 ½ cups oats + 2 scoops whey + 200mcg chromium + 100mg b-complex

Meal 7
1 can tuna + veggies + 2 tsp flax

I'm taking a new approach at the moment. I won't post it, as it goes against the grain of the cutting sticky and the board's mentality. This diet worked very well for me. I actually dropped 1/2 inch off the stomach, added 1/4 inch to the arms, and gained 6lbs all in 4 weeks. But I don't fit into the norm around here, so my results are different than most.

1buffsob

[novastepp]

buffsob, would u think about posting your new diet that you say goes against the norm. i am going to do an unorthodox cutter here soon and am just wondering what yours looks like.

[Myka]

I too would like to see that diet 1buff...maybe pm if you dont want to post

[novastepp]

ditto on the pm.

[stunt954]

thank you for posting a cutting diet that worked well for you... and I also would love to see your other diet as well ...

[stunt954]

Also... in your cutting diet you posted... how did you take your flax? (not counting the flax w/shake)