Cutting Diet & Supplements

[YoungGunsNY]

Age: 19
Height: 6'0
Weight: 215
BF: 12%
LBM: 190
BMR: 2228
TDEE: 3843
TDEE w/20% deficit: 3074

3100 calories @ a 40p/35c/25f split = 300gPRO/270gCARB/86gFAT - I came close enough

I'm pretty sure this diet is good to go - just cooked everything and I am starting it tomorrow, but feel free to comment on it.

Wake-up (8:00am)
5g BCAAs & 5g arginine & Vitakic multi-vitamins & 2g Vitamin C

Meal 1 (8:30am)
6egg whites = 120/24/1.2/0.6
1egg whole = 70/6/1/4
1/2cup oats = 150/5/27/9.5
2fish oil pills = 20/0/0/2
TOTAL = 342/35/29.2/16.1

Meal 2 (11:30am)
4oz.tilapia = 93/21/0/1 (substitute with tuna & striped bass)
4oz.sweet potato = 90/2/20/0
8oz.broccoli = 25/2/4/0
2fish oil pills = 20/0/0/2
TOTAL = 228/25/24/3

Meal 3 (2:30pm)
4oz.chicken = 120/24/0/1.5
4oz.sweet potato = 90/2/20/0
8oz.broccoli = 25/2/4/0
2fish oil pills = 20/0/0/2
TOTAL = 255/28/24/3.5

Meal 4 (4:30pm)
4oz.chicken = 120/24/0/1.5
4oz.sweet potato = 90/2/20/0
8oz.broccoli = 25/2/4/0
2fish oil pills = 20/0/0/2
TOTAL = 255/28/24/3.5

Meal 5 (7:00pm)
6oz.london broil = 310/46/0/12
3oz.brown rice = 225/4.5/48/1.5
2fish oil pills = 20/0/0/2
TOTAL = 555/505.5/48/15.5

Pre-Workout (7:30)
45ml Twin Lab's Amino Fuel = 100/15/11/0
10g BCAAs, 5g glutamine, 5g creatine monohydrate & 5g arginine

Post-Workout (9:00)
45ml Twin Lab's Amino Fuel = 100/15/11/0
10g BCAAs, 5g creatine monohydrate & 5g arginine

^The Amino Fuel, BCAAs & glutamine will be dropped on non-workout days, and I will have 5g BCAAs, 5g Arginine, 5g Creatine & 2g Vitamin C before cardio & the same after cardio.

Meal 6 (10:00pm) PWO meal (I will continue to eat this on non-workout days after cardio)
6oz.chicken = 180/36/0/3
16oz.sweet potato = 360/8/82/0
TOTAL = 540/44/82/3

Meal 7 (11:30pm) PPWO meal (glutamine will only be taken on workout days)
4oz.tilapia = 93/21/0/1
8oz.broccoli = 25/2/4/0
1tbsp.olive oil = 120/0/0/14
2fish oil pills = 20/0/0/2
10g glutamine
TOTAL = 258/23/4/17

Meal 8 (1:30am) Before Bed
2scoops casein protein = 260/48/14/2
2tbsp. natural peanut butter = 200/7/6/17
2fish oil pills = 20/0/0/2
5g BCAAs, 5g arginine & 2g Vitamin C
TOTAL = 480/55/20/21

TOTAL on workout days = 3113/319/277/83
TOTAL on non-workout days = 2913/289/255/83

I work-out 4 days a week and do cardio 5 or 6 days a week either after workout on training days & same time on non-workout days (no cardio on leg days).

[YoungGunsNY]

I figured I'd update this - today was my first workout with 3100 calories (dropped from 4500) and I felt WEAK! Plus the the pre/post workout concoctions had me feeling a little bloated, and I think the arginine made me lost breath VERY QUICK! So, feeling weak and short of breath = HUGE decrease in weight & endurance. All in all, the pump was great - however, mentally though, I wasn't ready to drop from 225 to 185 for front squats...

UPDATE = bloating went away from the concoction & the shortness of breath went away maybe to my increased tolerance of arginine or my increased stamina from FINALLY doing cardio! Strength went back up to normal, somewhat...I keep switching workouts every month so it's hard to track

[ARMANiGUiDO]

Age: 19
Height: 6'0
Weight: 215
BF: 12%
LBM: 190
BMR: 2228
TDEE: 3843
TDEE w/20% deficit: 3074

3100 calories @ a 40p/35c/25f split = 300gPRO/270gCARB/86gFAT - I came close enough

I'm pretty sure this diet is good to go - just cooked everything and I am starting it tomorrow, but feel free to comment on it.

Wake-up (8:00am)
5g BCAAs & 5g arginine & Vitakic multi-vitamins & 2g Vitamin C

Meal 1 (8:30am)
6egg whites = 120/24/1.2/0.6
1egg whole = 70/6/1/4
1/2cup oats = 150/5/27/9.5
2fish oil pills = 20/0/0/2
TOTAL = 342/35/29.2/16.1

Meal 2 (11:30am)
4oz.tilapia = 93/21/0/1 (substitute with tuna & striped bass)
4oz.sweet potato = 90/2/20/0
8oz.broccoli = 25/2/4/0
2fish oil pills = 20/0/0/2
TOTAL = 228/25/24/3

Meal 3 (2:30pm)
4oz.chicken = 120/24/0/1.5
4oz.sweet potato = 90/2/20/0
8oz.broccoli = 25/2/4/0
2fish oil pills = 20/0/0/2
TOTAL = 255/28/24/3.5

Meal 4 (4:30pm)
4oz.chicken = 120/24/0/1.5
4oz.sweet potato = 90/2/20/0
8oz.broccoli = 25/2/4/0
2fish oil pills = 20/0/0/2
TOTAL = 255/28/24/3.5

Meal 5 (7:00pm)
6oz.london broil = 310/46/0/12
3oz.brown rice = 225/4.5/48/1.5
2fish oil pills = 20/0/0/2
TOTAL = 555/505.5/48/15.5

Pre-Workout (7:30)
45ml Twin Lab's Amino Fuel = 100/15/11/0
10g BCAAs, 5g glutamine, 5g creatine monohydrate & 5g arginine

Post-Workout (9:00)
45ml Twin Lab's Amino Fuel = 100/15/11/0
10g BCAAs, 5g creatine monohydrate & 5g arginine

^The Amino Fuel, BCAAs & glutamine will be dropped on non-workout days, and I will have 5g BCAAs, 5g Arginine, 5g Creatine & 2g Vitamin C before cardio & the same after cardio.

Meal 6 (10:00pm) PWO meal (I will continue to eat this on non-workout days after cardio)
6oz.chicken = 180/36/0/3
16oz.sweet potato = 360/8/82/0
TOTAL = 540/44/82/3

Meal 7 (11:30pm) PPWO meal (glutamine will only be taken on workout days)
4oz.tilapia = 93/21/0/1
8oz.broccoli = 25/2/4/0
1tbsp.olive oil = 120/0/0/14
2fish oil pills = 20/0/0/2
10g glutamine
TOTAL = 258/23/4/17

Meal 8 (1:30am) Before Bed
2scoops casein protein = 260/48/14/2
2tbsp. natural peanut butter = 200/7/6/17
2fish oil pills = 20/0/0/2
5g BCAAs, 5g arginine & 2g Vitamin C
TOTAL = 480/55/20/21

TOTAL on workout days = 3113/319/277/83
TOTAL on non-workout days = 2913/289/255/83

I work-out 4 days a week and do cardio 5 or 6 days a week either after workout on training days & same time on non-workout days (no cardio on leg days).

Okay, so this diet is okay for me to do? 3100 Cals. I mean I dont like alot of stuff you eat...lol like peanut butter, sweet potatoes or oat meal any good subs for thoese things?

[cyounger100]

your diet depnds on your goals ARMANI he is on a cutting diet and unless u have the same body/size as him his diet would not work for you

[gbrice75]

LOVE it!!! This is a great clean diet. I'll be looking out for progress pics, I think you'll do well with this one!

[YoungGunsNY]

Okay, so this diet is okay for me to do? 3100 Cals. I mean I dont like alot of stuff you eat...lol like peanut butter, sweet potatoes or oat meal any good subs for thoese things?

I don't like a lot of the stuff I eat to be honest with you man...

I started out with the absolute worse hatred for sweet potatoes - I used to feel like throwing up as I would eat them... Now, my trick is to leave about 6 of them in the oven for about an hour and a half - and they get really mushy, and from someone who hates sweet potatoes... they're enjoyable when they're mushy lol...

HOW do you hate peanut butter - the casein with peanut butter is a meal I look forward to... it really is an amazing mix/taste, especially before bed... like a late-night snack or something....

Oats - again, I used to hate oats, but now I blend them with a boatload of cinnamon (trick is to let the oats sit in the water for about a minute and then blend it - then throw in some cinnamon after 20-30 seconds or so)

After typing this ^ now I realize - the food I used to hate, I actually like now - due to the cooking additions, etc.

Final note - I used to HATE FISH! except for tuna, so the tilapia was a killer - found that if I season with onion powder, cajun, and a boatload of fresh-squeezed lemons mixed with broccoli - it's enjoyable!

Now - to Armani... 3100 calories - if you're TDEE deficit puts you at 2900-3100 then I say, yeah go for it ... you can make changes of your own - just realize that all foods have different macronutrients - so subtract and add accordingly...

[YoungGunsNY]

LOVE it!!! This is a great clean diet. I'll be looking out for progress pics, I think you'll do well with this one!

Thanks man, you just reminded me - I haven't taken pictures in about a month or so ... it'll be nice to finally compare myself to a picture from a month ago then from my most recent memory of my body in the mirror 2 hours ago lol...

BTW - you went from knocking on me about eatin 420g+ protein to 'loving' my diet ... I did a lot of research man... hopefully it pays off soon (I'm never satisfied until I have my abs out without flexing which will take a while

BTW BTW - how's your progress coming along - I'm not going to put all your business into my thread, but I followed on a couple of your posts a week ago and haven't been on...
still not getting sore?, etc, etc...

[gbrice75]

Thanks man, you just reminded me - I haven't taken pictures in about a month or so ... it'll be nice to finally compare myself to a picture from a month ago then from my most recent memory of my body in the mirror 2 hours ago lol...

LoL, agreed! I wish I could stop looking in the mirror for a month - it's a TRUE sickness, and of course I can never see progress because of it!

BTW - you went from knocking on me about eatin 420g+ protein to 'loving' my diet ... I did a lot of research man... hopefully it pays off soon (I'm never satisfied until I have my abs out without flexing which will take a while

Yes, I remember! You've really refined it down and came up with something that I think is near perfect. Don't be surprised if you continue to change it up though; I'm STILL working on mine, it's a constant work in progress. Looks great though bro.

BTW BTW - how's your progress coming along - I'm not going to put all your business into my thread, but I followed on a couple of your posts a week ago and haven't been on...
still not getting sore?, etc, etc...

I don't want to hijack your thread either - I BLASTED my shoulders today, managed to add 10lbs (each) to my dumbell press - the burn was SOOO strong, I know I hit em' good. We'll see tomorrow!

Comments above in bold

[YoungGunsNY]

GB - nice with the 10lbs ... thats a big jump lol..

Let me steer away with this one on shoulders, although this is a diet thread..

I used to love doing shoulders and feeling the burn with 4-5 workouts and long rest periods, etc. but I followed the Pendulum Bodybuilding workout for 10 weeks...and the shoulder workout that made me BURN so much that no other workout will compare was one superset of:
Military Press - 8 reps (5 secs way down, 1 sec up) , Dumbbell Press - 10 reps (3 secs way down, 1 sec way up), and Lateral Raises - 20 reps (2 secs way down, 1 sec way up)
^ 6 sets with 3minute breaks... and those 3 minutes don't feel long enough lol

I never liked my shoulders to be honest, but now I think they're catching up to my back and turning into one of my best body parts - owe a lot of it to that workout above

I don't expect you to do this, LOL , we're all comfortable with our own stuff..but keep it in mind for the future..the burn was horrendous..and your done in 30-40 minutes....only negative is your dropping down a TON of weight from your normal sets...but its stimulating the muscle in another way for mass..if you switch up for a week or somethin..wouldnt be bad to try this

[gbrice75]

Thanks bro, i'm willing to try anything to make these stubborn bitches grow!

[YoungGunsNY]

UPDATE I'm thinking of using my waxymaize supplement intra-workout - sipping it throughout all my rests in between sets ... going to increase my calories by 160 and my carb intake by 40 on workout days...

I was moving my stuff around and saw it - realized I could put it to some use... any input on this anyone?

[YoungGunsNY]

Bump

[bigslick7878]

I don't see any cutting supplements.

[gettingthere]

I don't like a lot of the stuff I eat to be honest with you man...

I started out with the absolute worse hatred for sweet potatoes - I used to feel like throwing up as I would eat them... Now, my trick is to leave about 6 of them in the oven for about an hour and a half - and they get really mushy, and from someone who hates sweet potatoes... they're enjoyable when they're mushy lol...

Exactly the same, i tend to chop the sweet potato up into wedge shape (although they look more like skin slices i cut them so thin) and bang them in the oven for maybe 30mins and now i really like them, would have them over a normal potato any day.

HOW do you hate peanut butter - the casein with peanut butter is a meal I look forward to... it really is an amazing mix/taste, especially before bed... like a late-night snack or something....

Just a quick question here, the peanut butter....you literally just have 2 tbs scoops and then your shake? tried it before and found it hard without putting it on bread

Oats - again, I used to hate oats, but now I blend them with a boatload of cinnamon (trick is to let the oats sit in the water for about a minute and then blend it - then throw in some cinnamon after 20-30 seconds or so)

After typing this ^ now I realize - the food I used to hate, I actually like now - due to the cooking additions, etc.

Final note - I used to HATE FISH! except for tuna, so the tilapia was a killer - found that if I season with onion powder, cajun, and a boatload of fresh-squeezed lemons mixed with broccoli - it's enjoyable!

Now - to Armani... 3100 calories - if you're TDEE deficit puts you at 2900-3100 then I say, yeah go for it ... you can make changes of your own - just realize that all foods have different macronutrients - so subtract and add accordingly...

Just a couple of notes in bold there!!! man you have done a lot of research and your diet looks great, and that hole thing of lookinf in the mirror every time i walk by...its like a disease!! no wonder people never see results in themselves like that ha

Keep up the good work

[YoungGunsNY]

Lol yeah - the mirror is an addiction - but the 2tbsp of peanut butter is in the casein shake, not separate - and it makes the optimum nutrition chocolate or vanilla taste AMAZING!

Update - talked to a new bodybuilder in my gym, his advice:
1. change the pwo carbs from 16oz sweet potato (360/8/82/0) to 4oz white rice (300/6/70/0)
2. (i told him that after I eat, I'm still hungry) he said to listen to your body so increase the portion sizes by a mere 2oz. so its not a huge difference (said if ur bodys tired, ull sleep - so if ur bodys hungry - eat!) SO:
-addition of 2oz sweet potatoes to my 3meals with 4oz portions (6oz total) - increase by macros by 135/3/30/0
-addition of 2oz tilapia to both 4oz portions (4oz total) - increase macros by 93/21/0/1
-addition of 2oz chicken to both 4oz portions (4oz total) - increase macros by 120/24/0/2
3. drop the cardio on non-workout days & for high intensity cardio walk on a incline of 15 at a pace of 3.5-4mph
4. he recommended keen-wa or however u spell it .. a grain carbohydrate...really cheap and he said really good source of complex carb - anybody input on this?
5. have a cheat day instead of a cheat day - he said dont worry because I'm not steppin on stage or anything, plus I'm lean enough so I won't really put on fat...it would benefit me more than hurt me he said...

*bought a flavored tub of arginine by accident - 5 calories & 1g carb per serving so 4 servings = 20/0/4/0

SO with the new addition of waximaize (160/0/40/0) on workout days - I'm totaling 3681/365/339/86
non-workout days I'm going to drop the 4oz white rice and eat 4oz sweet potato (90/2/20/0)- I'm totaling 3011/331/227/86

[YoungGunsNY]

I don't see any cutting supplements.

I didn't think I really needed to depend on any supplements to help me cut - but I been thinking about purchasing a fat burner within the next week...maybe oxylean elite pro or something like that? Any opinions anyone?

[gbrice75]

I didn't think I really needed to depend on any supplements to help me cut - but I been thinking about purchasing a fat burner within the next week...maybe oxylean elite pro or something like that? Any opinions anyone?

Have you considered looking into clen and T3?

[YoungGunsNY]

Have you considered looking into clen and T3?

Eh - I took clen when I was wrestling, I don't think I want to get any HARDCORE stuff like that... Just a fat-burner or so to find in the vitamin shoppe.. And I don't think I'd ever take T3 and mess with my thyroids or whatever it messes with.

[gbrice75]

Eh - I took clen when I was wrestling, I don't think I want to get any HARDCORE stuff like that... Just a fat-burner or so to find in the vitamin shoppe.. And I don't think I'd ever take T3 and mess with my thyroids or whatever it messes with.

Cool, didn't realize you were just looking for something over the counter. I bet a good old fashioned ECA Stack would do you some good.

[YoungGunsNY]

Just looked it up and I'm just not sure of what dosages to do for each - ephedrine hcl or epdhra & what mgs? Caffeine - what mgs? and coated aspirin - what mgs

[j4ever41]

Quinoa is a good source for complex carb and is a complete protein as well, there is all kinds of ways and recipes you can use it in but when i eat it,i just cook it and eat it,i like keeping everything quick and simple,if you get it unprocessed it will have a outer shell on it that sum find a little bitter,hey bro congrats on the diet you set-up it looks good and its nice to see someone your age concentrating on that fact,also the follow up advice you got from your gym friend is sound advice,goodluck to ya bro.

[YoungGunsNY]

Quinoa is a good source for complex carb and is a complete protein as well, there is all kinds of ways and recipes you can use it in but when i eat it,i just cook it and eat it,i like keeping everything quick and simple,if you get it unprocessed it will have a outer shell on it that sum find a little bitter,hey bro congrats on the diet you set-up it looks good and its nice to see someone your age concentrating on that fact,also the follow up advice you got from your gym friend is sound advice,goodluck to ya bro.

Thanks a lot man - yeah I find it funny that at my age I'm a mentor to some of the older guys in the gym . I just kept taking it one step further from a young age - cut soda & candy, watched what I ate, ate a lot of protein, balanced out meals, then counted calories and did the research for it... feel like a walking encyclopedia - however I got a lot to learn & I will with a major in biology and will pursue courses in nutrition when my schedule clears up for it...

However, I'm going to carb-cycle for my next diet plan, starting in about 2 weeks, then after that I'm going to bulk and experiment with various foods I have neglected for lean-mass gain & cutting diets... DEFINITELY trying out the quinoa & tastes of foods don't bother me - half the stuff I eat I hate... so the healthier choice of quinoa is mine to try...

Update - found yellow swarm fat burners (25 mg ephedrine & 300mg caffeine) so I'm not doing an ECA stack (same thing really) ... doing one in the morning & one pre-workout or 5pm on non-workout days. How long should I continue this - take a break - the continue for? THANKS.

but as I was researching for an ECA stack and saw that fish oil dosages should not exceed 5g per day while on ECA stacks because they're damaging to your stomach ... hm I consume 14g per day ...so should I bump them down or was that a bunk fact?

Update - non-workout days I'm having 1/4cup almonds with pwo chicken instead of white rice (pro/fat instead of pro/carb).

Thinking about upping the creatine too to 20g per day (10 pre/10 post).. okay or overkill?
^On that note... a friend of mine working in GNC recommended taking creatine ethyl-ester while working small body parts and monohydrate while working larger body parts. Had the convo a long time ago -but remember him saying that the ethyl-ester promotes more growth -best for the smaller body parts. Any intake?

[Damienm05]

I think more than 10g per day of creatine is overkill.

Just thought I'd let you know I really like your diet man. I'm glad you're seeing the importance of trial and error and haven't become complacent.

I'd run an eca stack. Don't worry about dosing and putting it together yourself. Plenty of products like the old stacker 2 are available online and they have what you need. I saw great results with "yellow bullets".

[Damienm05]

I think more than 10g per day of creatine is overkill.

Just thought I'd let you know I really like your diet man. I'm glad you're seeing the importance of trial and error and haven't become complacent.

I'd run an eca stack. Don't worry about dosing and putting it together yourself. Plenty of products like the old stacker 2 are available online and they have what you need. I saw great results with "yellow bullets".

[YoungGunsNY]

I think more than 10g per day of creatine is overkill.

Just thought I'd let you know I really like your diet man. I'm glad you're seeing the importance of trial and error and haven't become complacent.

I'd run an eca stack. Don't worry about dosing and putting it together yourself. Plenty of products like the old stacker 2 are available online and they have what you need. I saw great results with "yellow bullets".

Okay, noted with the creatine - I just figured it was time to bump it up since I've been taking 10g for over a month now - I think it's 2 months by now.

Thanks - yeah now that I look back on what I was asking in the past - I feel like such a dumb ass lol - but I don't truly know my way around other food sources because of the research I did - the food choices I'm using seem to be the best (brown rice v. whole wheat pasta, etc.).

ECA stack - well I noted above that I found yellow swarms (300mg caffeine & 25mg ephedrine) and I'm taking that currently - flew through my workout today, but wasn't as potent as I thought it would be ...

However, I have to cut all those fish oils out since I've read and asked about it - that over 5g fish oils with ephedrine is a NO NO - due to stomach problems I think? Anyway - I'm just going to do 2 fish oils & 1/4 cup almonds...but where do I place those almonds? In any meal in the beginning of the day for a pro/fat/carb meal or?

BTW - good to see you back! You're the guy that got the ball rolling for me - so thanks man... pretty sure you'll continue to for many others.

[YoungGunsNY]

Oh - and Damien - are u educated in the fields of carb-cycling? I'm doing some research to start that in about 2 weeks. I just want to have every possible angle analyzed - I should have never googled it because it only confused me more with SO many different rotation methods.

I'm assuming that 20% less than maintenance should be the intake and the high carb days will near maintenance - the fat should be a little higher on low carb days - and what's the best rotation - 3low & 1high or moderate days as well?

^More questions will follow - like macro splits ... but step-by-step lol I have 2 weeks.

[kev123]

hi nice diet i am goin to adjust to my body and use it but i am new to all this and was wondering the reason you take 14 fish oil caps in a day sorry if you think this a stupid question but i use them but only 2 a day thanks,kev

[Damienm05]

Oh - and Damien - are u educated in the fields of carb-cycling? I'm doing some research to start that in about 2 weeks. I just want to have every possible angle analyzed - I should have never googled it because it only confused me more with SO many different rotation methods.

I'm assuming that 20% less than maintenance should be the intake and the high carb days will near maintenance - the fat should be a little higher on low carb days - and what's the best rotation - 3low & 1high or moderate days as well?

^More questions will follow - like macro splits ... but step-by-step lol I have 2 weeks.

I saw good cutting results with cycling my carbs but I'm no expert. I hate to always put the ball in his court, but I'd talk to fireguy. I know he begins cycling his carbs pre-contest, so I'm sure he's figured out an optimal set-up by now.

[YoungGunsNY]

hi nice diet i am goin to adjust to my body and use it but i am new to all this and was wondering the reason you take 14 fish oil caps in a day sorry if you think this a stupid question but i use them but only 2 a day thanks,kev

Not a stupid question, don't worry.

I was researching through these forums and saw C Bino's thread of oils or fish oils or something like that - which I cut and pasted some info:

W-3 (omega 3) oils will:
• increase oxygen delivery to cells
• increase the bodies output of GH when sleeping
• increase energy
• decrease inflammation
• improve recovery time
• INCREASE PROTEIN SYNTHESIS
• increase membrane fluidity
• increase metabolism

(main ingredient in fish oil = omega 3)

I do about 35 fish oil pills per day and sometimes have liquid fish oil as well.

Take about 5g with each meal. Eat very very lean meats and even when having carbs 5g fat is perfectly fine and keeps oxygenating the body all day long.

^Now that would be a little costly plus with 7 meals - that's 35g of fat... also, I asked around before doing this and MuscleScience (guy with Snookie as avatar lol) said he's "not in love with 20 grams plus of fish oil" and that you get the health benefits from 5g a day.

With those 2 conflicting views - I sort of found a medium - and have 2 day less than 20, but with every meal except PWO). This helped me contribute 14g fat to my fat intake as well.


However, I started taking ephedrine & caffeine yesterday and read/asked around - over 5g of fish oil with ephedrine =NO NO - messes up your stomach and not sure what else really...

SO - I'm just going to take 3g fish oil with breakfast (I was advised that I'm getting omegas from my 2 fish meals(fish meal/fish oil DUH) as well, so 3gs is fine) - and throw in 1/4cup of almonds with 14g of fat into a meal - my trouble is finding which meal to throw it in - AND I HAVE TO FIGURE THAT OUT TODAY - more like now...

[kev123]

ok thanks that def helps,you have a 4 hr gap between meal 2 and 3(if its still the same why not just eat the almonds on there own in between that(obviously with a drink could be quite dry lol) thats what i would do then the fat is to close to sleep time but like i said i am new and learning cheers,kev

[YoungGunsNY]

ok thanks that def helps,you have a 4 hr gap between meal 2 and 3(if its still the same why not just eat the almonds on there own in between that(obviously with a drink could be quite dry lol) thats what i would do then the fat is to close to sleep time but like i said i am new and learning cheers,kev

I don't have any 4 hour gaps (guessing that was a typo or bad math) - and I don't always follow that schedule (it was just a guideline) - but I usually wake up by 9 and eat every 2 hours mainly (wait until I'm hungry or eat 2.5 hours after the prior meal - never longer) until after the steak meal because I'm working out.

Also, thanks for the input - but I would never eat the almonds alone - always with a meal, so I threw them in my last chicken meal with sweet potatoes.

[Tyler694]

... but I would never eat the almonds alone - always with a meal, so I threw them in my last chicken meal with sweet potatoes.

..why no almonds alone?

[YoungGunsNY]

I don't like to eat snacks - just meals, and I eat pretty much every 2 hours - so I throw them in with a meal ... eating an hour after a meal - might as well have them with the meal. 1/4 cup almonds only has 6g protein & 14g fat - not really good to have by itself IMO.

[Tyler694]

I don't like to eat snacks - just meals, and I eat pretty much every 2 hours - so I throw them in with a meal ... eating an hour after a meal - might as well have them with the meal. 1/4 cup almonds only has 6g protein & 14g fat - not really good to have by itself IMO.

Ahh okay. Just it is just a personal preference.

I actually enjoy things such as almonds for a snack in between meals. I can have it pre-measured, so it is great for when I am on the "go". Plus it will hold my hunger over until the next meal time!