Please critique my following Cutting Diet

[Vice]

Currently cutting, doing cardio in the morning on an empty stomach 4-5 times a week. 5"11, 180-190lbs 12% bodyfat

8am| Tuna Egg White Omlette/ 1/2 Cup Oatmeal/

9am| Chicken/ Olive oil/ Cup of Green Beans

11:30pm| Chicken/ Olive oil/ Cup of Green Beans

2pm| Tuna/ Olive oil/ Cup of Green Beans

4pm| Tuna/Cup of green beans

5pm|Training

6pm| PWO Shake consisting of 50pro/50Dex

7:30pm| Chicken/ 1/2 cup of Brown rice

9:30| Shake/Tablespoon of Flax.

Totals:
Protein:255g
Carbs: 160g
Fats: 60g

[daman1]

Looks good bro! The only 2 things I would notate is to make sure to drink tons of water as the canned green beans have wicked high sodium and what does the omlette consist of?

[Vice]

Looks good bro! The only 2 things I would notate is to make sure to drink tons of water as the canned green beans have wicked high sodium and what does the omlette consist of?

175mls of Egg whites/Chopped onions/Green peppers/Pepper/Can of Tuna.

[majorpecs]

One thing I found in my cutting....if I make the first meal a protein/fat instead of protein/carb I seem to get better fat burning from the cardio. What are the totals of fat/pro/carbs in that diet?

[daman1]

175mls of Egg whites/Chopped onions/Green peppers/Pepper/Can of Tuna.

Looks good. Good luck with the diet!

[Vice]

One thing I found in my cutting....if I make the first meal a protein/fat instead of protein/carb I seem to get better fat burning from the cardio. What are the totals of fat/pro/carbs in that diet?

Totals at the bottom of my original post bro.

[bigsd67]

i would agree that you may want to consider a pro/fat meal post cardio in the AM and then have your oats in the off day mornings......also i really thought i was the only one that did a tuna omelet funny $hit....and one last thing, i do know that canned veggies have added sodium (im sure ur drinking plenty of water anyways) but if you wanna reduce it i've read that rinsing it in water actually helps remove some added salt.

[SwoleCat]

That, and they usually have low sodium versions of all canned veggies. I used to eat the **** out of canned green beans, low sodium ones.

~SC~

[Elliot]

tuna omlet..?! my stomach just turned.. but im going to try it tommorow morning and if it sucks someones getting smacked over the head with a frying pan

[Vice]

i would agree that you may want to consider a pro/fat meal post cardio in the AM and then have your oats in the off day mornings......also i really thought i was the only one that did a tuna omelet funny $hit....and one last thing, i do know that canned veggies have added sodium (im sure ur drinking plenty of water anyways) but if you wanna reduce it i've read that rinsing it in water actually helps remove some added salt.

I've actually been eating the bagged Green Beans, they're a lot lower in sodium. But I'll definetaly wash my canned ones when I do eat them, thanks for the tip!

[Vice]

tuna omlet..?! my stomach just turned.. but im going to try it tommorow morning and if it sucks someones getting smacked over the head with a frying pan

If you like tuna, you'll enjoy it, I prefer startting it out like an omlette but when it's nearly cooked I just mash it all up like scrambled eggs and make sure I fry the sh&t out of it, makes it taste good

Don't forget to add some veggies, ie, onions, pepperes, tomatoes, or be weird like me and add buttered pickles

[Vice]

Another questions, would you recommend a CARB UP DAY following this type of diet?

Thanks.

[bigsd67]

Another questions, would you recommend a CARB UP DAY following this type of diet?

Thanks.

i do cardio 6 days a week on empty, i count calories carbs fats proteins down to the ounce (digital scales are key ) i lift three days a week and am losing a pound a week. i figure that doing this 6 days is near perfection therefore i merit myself a nice cheat day. so far it hasnt hindered my progress and until it does im gonna do it. or until im entered in a contest.

[Elliot]

i do cardio 6 days a week on empty, i count calories carbs fats proteins down to the ounce (digital scales are key ) i lift three days a week and am losing a pound a week. i figure that doing this 6 days is near perfection therefore i merit myself a nice cheat day. so far it hasnt hindered my progress and until it does im gonna do it. or until im entered in a contest.

agree, however you might want to weight till at lease the 2nd week or maybe even 3rd week for the first cheat day. logic behind this is to shock your body once it gotten used to your new diet...

[bigsd67]

agree, however you might want to weight till at lease the 2nd week or maybe even 3rd week for the first cheat day. logic behind this is to shock your body once it gotten used to your new diet...

i agree with this..also a few times i will have a cheat weekend then not cheat for two to three weeks...or when i went on vacation for a week i did some damage, but didnt cheat for a month. i've been hardcore dieting for 3 months now so once a week cheating is necessary to stay sane.

[Vice]

K well guys I just got in from doing cardio for 45 mins, and now I'm going to eat a PRO/FAT meal like you recommended, before I was doing the PRO/CARB in the morning and I was at 160g of CARBS, now by following PRO/FAT in the morning I'll be around 115g of CARBS, is this fine boys?

[redrock]

Are you going to move your P/C meal to right before you're workout? You're going to want it there for your muscles. RR

[SwoleCat]

Nah, he's actually fine bro. If you are suggesting he needs those carbs for his workout, none of those carbs he eats pre-workout will function, at any time, as muscle glycogen and/or energy for his workout. He'd have to ingest them 6-8 hours prior w/water throughout the day for that to happen. It also does not make him any more anti-catabolic in nature either. A simple green apple after his 4 fat/protein meals along w/an eca/alcar/etc. would get him ripped quicker than whore on prom night.

~SC~

[Vice]

Nah, he's actually fine bro. If you are suggesting he needs those carbs for his workout, none of those carbs he eats pre-workout will function, at any time, as muscle glycogen and/or energy for his workout. He'd have to ingest them 6-8 hours prior w/water throughout the day for that to happen. It also does not make him any more anti-catabolic in nature either. A simple green apple after his 4 fat/protein meals along w/an eca/alcar/etc. would get him ripped quicker than whore on prom night.

~SC~

"ripped quicker then a whore on prom night" <---haha!

Well today I followed your recommended advice and took out my carbs first meal and replaced them with a tablespoon of Olive oil/green beans.

We'll see how this effects my progress!

[Shredz]

So you aren't going to low right off on your carbs why don't you move the carbs from the your post cardio meal and move them to say your meal at 11:30am and then remove your olive oil from there. I don't like to drop my carbs below 150gm until I am less then 8 weeks out. I find it helps me keep some fullness.

By doing this you will keep your total exactly the same and then you will be able to drop your carbs later in the diet once you find yourself hitting a plateau.

How many times a week are you doing cardio? What kind of cardio are you doing? How far are you into your diet? What are you deiting for?

Sorry for all the questions I just haven't kept up to spead on what you have going on here.

[Vice]

So you aren't going to low right off on your carbs why don't you move the carbs from the your post cardio meal and move them to say your meal at 11:30am and then remove your olive oil from there. I don't like to drop my carbs below 150gm until I am less then 8 weeks out. I find it helps me keep some fullness.

By doing this you will keep your total exactly the same and then you will be able to drop your carbs later in the diet once you find yourself hitting a plateau.

How many times a week are you doing cardio? What kind of cardio are you doing? How far are you into your diet? What are you deiting for?

Sorry for all the questions I just haven't kept up to spead on what you have going on here.

Dieting just for summer, about 1 1/2 in.

Doing low intensity cardio 5 times a week at 45 mins per session, keeping my Heartrate at 120-125 BPM.

And today I removed my carbs and replaced them with Oliveoil/Green Beans for my Post Cardio meal.

[Vice]

Well I've been following this diet for a bit now, and to be honest I'm worried about all this fat intake, I feel as If I'm getting fatter, lol, It could be all in my head, but am I find consuming 60g's of EFA's daily?

[Kim2884]

Well I've been following this diet for a bit now, and to be honest I'm worried about all this fat intake, I feel as If I'm getting fatter, lol, It could be all in my head, but am I find consuming 60g's of EFA's daily?

There isn't a universal cut-off point for fat intake. It depends on your body's metabolism and your other macros. If you think you'd do better eating less fat, try it and see what happens. That's the only way you'll know. You might want to consume less fat on your workout days because you're eating more carbs and don't need as much.

[bigsd67]

ageed with kim on fat intake for workout days. also it's tough to get used to taking in so much fat, however i can attest that it's an effective method. also so you know i take in about 75-80g of total fat on a lifting day and around 110-120g of total fat on an off day. i adjust my carbs to keep my calories at about 2150 and lower the cals with the weight. make sure that in all this you keep in mind that calories need to be adjusted to make sure you continue to lose weight.

[phase]

looks like your eating every hr this will make your metabolism run very fast but it is hard to keep it up.At the beginning you can easily eat 7 times per day and still get the results that you need , add the other meals in as your metabolism slows down if your doing this now you have no room to move later. May i suggest adding some fruit a couple of times per day Apple and pineapple both fruits are Citric acid digestive enzymes the fractose in these fruit have a low GI Adsorption rate because of the fiber content.

[Vice]

looks like your eating every hr this will make your metabolism run very fast but it is hard to keep it up.At the beginning you can easily eat 7 times per day and still get the results that you need , add the other meals in as your metabolism slows down if your doing this now you have no room to move later. May i suggest adding some fruit a couple of times per day Apple and pineapple both fruits are Citric acid digestive enzymes the fractose in these fruit have a low GI Adsorption rate because of the fiber content.

I'm eating every 2 hours