Cutting Diet Perfected?

[GuybrushThreepwod]

Okay Twist and Jamyjamjr, I've re-worked my cutting diet to your specifications. I've cut some protein intake and added some carbs (thanks to the almonds) and also cut the amount of carbs and added some real food for the post workout meal. Does this look ideal?

6am 8 egg whites, 1 cup oatmeal
3000 mg fish oil, Glutamine, Mutli

9am 6-8 oz Low sodium deli meat (turkey), 1/8 cup almonds

11am Chicken breast, spinach, brocoli
3000 mg fish oil

2pm Tuna fish, 1/8 cup walnuts

PreWO 20g protein shake

PostWO Chicken breast, 1 scoop whey, 50g carb shake, creatine shake

7pm Chicken breast (or fish), Brocoli, spinach, 1/2 cup brown rice

9pm 1 cup Lowfat cottage cheese, 1/8 cup almonds


Thanks again for the input!

[jamyjamjr]

it "looks" great.. i would need you to post up macros and your bmr/tdee again..

sorry bud, but im helping out 10 people at a time.. i cant remember everything

[GuybrushThreepwod]

it "looks" great.. i would need you to post up macros and your bmr/tdee again..

sorry bud, but im helping out 10 people at a time.. i cant remember everything

Understandable.

BMR = 3139.1375

Here's the macros. (the macros are the fat,carb,protein,calorie content right?)

6am 8 egg whites, 1 cup oatmeal
3000 mg fish oil, Glutamine, Mutli
CAL 570
CAR 58
FAT 6
PRO 46

9am 6-8 oz Low sodium deli meat (turkey), 1/8 cup almonds
CAL 400
CAR 3.5
FAT 19
PRO 43

11am Chicken breast, spinach, brocoli
3000 mg fish oil
CAL 360
CAR 8
FAT 6
PRO 46

2pm Tuna fish, 1/8 cup walnuts
CAL 250
CAR 3
FAT 10
PRO 35

PreWO 20g protein shake
CAL 110
CAR 4
FAT 1.5
PRO 20

PostWO Chicken breast, 1 scoop whey, 50g carb shake, creatine shake
CAL 450
CAR 55
FAT 5
PRO 70

7pm Chicken breast (or fish), Brocoli, spinach, 1/2 cup brown rice
3000 MG fish oil
CAL 540
CAR 42
FAT 10.5
PRO 56

9pm 1 cup Lowfat cottage cheese, 1/8 cup almonds
CAL 300
CAR 11.5
FAT 13
PRO 31


TOTALS
CALORIES 2980
CARBS 185 on Workout days, 135 on Non workout days
FAT 71
PROTEIN 347
MY BMR is 3139.1375



MY Exercise routine is 4 days a week lifting weights 60-90 min, Cardio (bike) M-F for 30-60 first thing in the morning. My job is on hold currently so there is no added exercise there.

Thanks

[jamyjamjr]

Understandable.

BMR = 3139.1375

Here's the macros. (the macros are the fat,carb,protein,calorie content right?)

6am 8 egg whites, 1 cup oatmeal
3000 mg fish oil, Glutamine, Mutli
CAL 570
CAR 58
FAT 6
PRO 46

9am 6-8 oz Low sodium deli meat (turkey), 1/8 cup almonds
CAL 400
CAR 3.5
FAT 19
PRO 43

11am Chicken breast, spinach, brocoli
3000 mg fish oil
CAL 360
CAR 8
FAT 6
PRO 46

2pm Tuna fish, 1/8 cup walnuts
CAL 250
CAR 3
FAT 10
PRO 35

PreWO 20g protein shake
CAL 110
CAR 4
FAT 1.5
PRO 20

PostWO Chicken breast, 1 scoop whey, 50g carb shake, creatine shake
CAL 450
CAR 55
FAT 5
PRO 70

7pm Chicken breast (or fish), Brocoli, spinach, 1/2 cup brown rice
3000 MG fish oil
CAL 540
CAR 42
FAT 10.5
PRO 56

9pm 1 cup Lowfat cottage cheese, 1/8 cup almonds
CAL 300
CAR 11.5
FAT 13
PRO 31


TOTALS
CALORIES 2980
CARBS 185 on Workout days, 135 on Non workout days
FAT 71
PROTEIN 347
MY BMR is 3139.1375



MY Exercise routine is 4 days a week lifting weights 60-90 min, Cardio (bike) M-F for 30-60 first thing in the morning. My job is on hold currently so there is no added exercise there.

Thanks

looks good except i want you to focus your carbs to b-fast and pre-post workout

[Twist]

Your tdee is this right?
"I did the calculation and came up with 3139.1375. "
But we still need macros. Macros for every meal would be the best.

Your diet looks good. If it were me the only thing I would change would be this:

Okay Twist and Jamyjamjr, I've re-worked my cutting diet to your specifications. I've cut some protein intake and added some carbs (thanks to the almonds) and also cut the amount of carbs and added some real food for the post workout meal. Does this look ideal?

6am 8 egg whites, 1 cup oatmeal
3000 mg fish oil, Glutamine, Mutli

9am 6-8 oz Low sodium deli meat (turkey), 1/8 cup almonds

11am Chicken breast, spinach, brocoli
3000 mg fish oil

2pm Tuna fish, 1/8 cup walnuts

PreWO 20g protein shake

PostWO Chicken breast, 1 scoop whey, 50g carb shake, creatine shake
**drop the carb shake and eat some veggies and feel free to use some dressing or chutney on your chicken/veggie mix - cuz sugar is ok

7pm Chicken breast (or fish), Brocoli, spinach, 1/2 cup brown rice
**I do not like brown rice close to bed. I just eat my meals closer together and stick with fish. then my last meal is grilled chicken with no carbs, a little pb and some efa caps. Has been working very well for me.

9pm 1 cup Lowfat cottage cheese, 1/8 cup almonds
**I just don't like dairy at night... I eat Chobani Yogurt in the morning or pwo.

Thanks again for the input!

But remember this is just what works for me. Also I do one - two weeks low carb then one to two weeks high carb with upped cardio.

WHat is your training and cardio schedule like?

[GuybrushThreepwod]

But remember this is just what works for me. Also I do one - two weeks low carb then one to two weeks high carb with upped cardio.

This is my first "real" cutting diet. I'm not sure what works for me yet! I think it's a good starting point though...

The dairy at night doesn't bother me so I think I'm good with that.

As far as dropping the carb shake goes, maybe a couple chopped cups of a broccoli, green bean, cauliflower, artichoke mixture?

(all this adding and subtracting is starting to get old...) But, I guess it's the price for looking good.

[Twist]

Understandable.

BMR = 3139.1375

Here's the macros. (the macros are the fat,carb,protein,calorie content right?)

6am 8 egg whites, 1 cup oatmeal
3000 mg fish oil, Glutamine, Mutli
CAL 570
CAR 58
FAT 6
PRO 46

9am 6-8 oz Low sodium deli meat (turkey), 1/8 cup almonds
CAL 400
CAR 3.5
FAT 19
PRO 43

11am Chicken breast, spinach, brocoli
3000 mg fish oil
CAL 360
CAR 8
FAT 6
PRO 46

2pm Tuna fish, 1/8 cup walnuts
CAL 250
CAR 3
FAT 10
PRO 35

PreWO 20g protein shake
CAL 110
CAR 4
FAT 1.5
PRO 20

PostWO Chicken breast, 1 scoop whey, 50g carb shake, creatine shake
CAL 450
CAR 55
FAT 5
PRO 70

7pm Chicken breast (or fish), Brocoli, spinach, 1/2 cup brown rice
3000 MG fish oil
CAL 540
CAR 42
FAT 10.5
PRO 56

9pm 1 cup Lowfat cottage cheese, 1/8 cup almonds
CAL 300
CAR 11.5
FAT 13
PRO 31


TOTALS
CALORIES 2980
CARBS 185 on Workout days, 135 on Non workout days
FAT 71
PROTEIN 347
MY BMR is 3139.1375



MY Exercise routine is 4 days a week lifting weights 60-90 min, Cardio (bike) M-F for 30-60 first thing in the morning. My job is on hold currently so there is no added exercise there.
***maybe throw in 20 minutes after workout of low intensity cardio. that works great for me. also are you doing HIIT (high intensity interval training)
Thanks

Glad you posted up macros. here is the issue I have: most of you carbs are in the late part of your day. I like meal one to have a good amount of carbs, meal 2 average in the form of green broccoli, meal 3 none, pwo good amount, meal 4 small amount, last two none or very small amount like some broccoli.

what if you switched meals 9am and 11am with meals 7pm and 9pm?
having all your carbs before bed seems like a problem. last meals should be protein/fat.

This is my first "real" cutting diet. I'm not sure what works for me yet! I think it's a good starting point though...

The dairy at night doesn't bother me so I think I'm good with that.
**I love dairy but at night I don't lose as much

As far as dropping the carb shake goes, maybe a couple chopped cups of a broccoli, green bean, cauliflower, artichoke mixture?
**sounds good. Idk all the specs on that but i eat green beans and a small amount of peas.

(all this adding and subtracting is starting to get old...) But, I guess it's the price for looking good.
** I feel ya but results make it all worth it

here is my progress so far on my cutting diet:
http://s890.photobucket.com/albums/ac108/twist1000cc/
that was 8/8/09 it has been less than a month and my pic as of the 28th or so is my avy

[vingtor]

yeah, looks good. like jamyjamjr said, keep hte "bulk"(pun intended) of your carbs in the morning, where your thermic effect of food is high, and after workout so insulin can shove that glucose in starving muscles.

[ninjazx14]

remember real food ^^^^ shakes anyday

PostWO Chicken breast, 1 scoop whey, 50g carb shake, creatine shake
CAL 450
CAR 55
FAT 5
PRO 70

could do some yams they really good. :P

also try to spreed yours protein evenly every meal like 50 every meal instead of 70 here and 20 there

just some things i see but im not even close to a expert lol
GL

[GuybrushThreepwod]

Okay guys I think I got it down. Thanks for all the help! I'll switch the carb shake for real food and move the majority of my carbs to breakfast and pre-post WO meals.
What a great way to start the month!

[GuybrushThreepwod]

One quick question. What do you think of Grapenuts as a post workout carb source?
One Serving= 1/2 cup
CAL 200
CARB 48
FAT 1
PROTEIN 6
SODIUM 290 (16%)

[ninjazx14]

One quick question. What do you think of Grapenuts as a post workout carb source?
One Serving= 1/2 cup
CAL 200
CARB 48
FAT 1
PROTEIN 6
SODIUM 290 (16%)

hrm i never thought grapenuts there good. ask jammy about that one. i normally eat a whole wheat bagel or bread with some PB. works for me.

[vingtor]

thats 3.2 exchanges. so it takes 15 grams to rase blood glucose levels. i think its legit.

[vingtor]

raisins be a good carb.