Cutting Diet/Plan...Critique Please

[MrFuzzyWinkle]

First of Stats:
5'11, 220 lbs, 13-15 % bf

This diet is basically a carbo cycling diet that I read about on another board
Format:
Day 1: 330 P, 150 C, 45 F
Day 2: 330 P, 100 C, 70 F
Day 3: " , 50 C, 90 F
Day 4: same as day 3
Day 5: 330 P, 20 C, 105 f
Day 6: Cheat Day (High Carbs)
Day 7: 330 P, 150 C, 45 F

Meal Plan: Day 1
Meal 1:
3/4 cup oat 7.5 p, 40.5 c, 4.5
6 Egg whites 21 p, 2 c,
2 whole eggs 12 p, 2 c, 9 f

workout

PWO:
2 serving Gatorad: 28 c (just till I get my dextrose, unless this will do?)
2 serving whey 44 p, 6 c, 4 f

Meal 2:
6 oz chicken breast: 37 p, 1.5 f
5 oz sweet potatoe: 32 c
1 cup greens : 4 c (count ?)

Meal 3:
5 oz Grouper: 35 p, 2 f
1 cup brw rice: 44 c, 2 f
1 cup greens: 4 c

Meal 4:
same as Meal 2

Meal 5:
Protein/Cassein 31p, 1 c, 4 f

Meal 6:
4 oz steak (top round) 28 p, 13 f
2 cups veggie 8 c


On the rest of the days I will be adjusting accordingly...less carbs more fat/efa's

Should I have most of my carbs in the am and pw, for instance on day 1 should i have more carbs in my pw shake?

Cardio: HIIT; 25 minutes afte workout.

Any suggestions and/or flaming will be accepted.

Thank You.

[hercules88]

i think it looks good, very simular to my cutting diets. 2 good carb meals after the WO. are you running gear or cutting naturally. only thing i would change is meal 4, drop the sweet potato and add broccoli or spinich.


about the avatar, i love hooters buyt im sure someone is going to ask you to change it. just a forewarning. i dont think we are allowed to show nipples.

also what times are you meals.

[MrFuzzyWinkle]

First meal 7:30
PW Shake: 10:30
Meal 2 12
meal 3 2:30
meal 4 5 pm
meal 5 7:30
meal 6 10
give or take 30 minutes on each meal. I try to eat every 2 1/2 -3 hrs and at leat 1 1/2 hr after pw shake.

day 2 I will drop carbs to 100.

Gear: fina 75 eod, 300 mg test (cyp) 6-8 weeks, may throw in some left over winnie oral.

[SwoleCat]

Seems like a lot of carbs for a cutting diet.

I also would not recommend HIIT as a form of fat burning (lipolysis) cardio, and definitely NOT after a workout. I'd opt for 40-45 mins a.m. on empty to burn pure fat.

However, to each his own for sure. May wish to check the cutting sticky atop the page for a better approach.

~SC~

[MrFuzzyWinkle]

Thing with me is i work in the afternoon so I have to get every thing done in one session.
Read the post..unofficial diet...very good.
How much carbs would be sufficient?
ie, 1/2 cup oats first meal then 50 g dextrose with whey pw?

[MrFuzzyWinkle]

Few questions in regards to the unofficial diet thread.

Why are you using 130 grams of carbs and majority of that pw?
Would like to know how the carbs (amount of came about) in order to re-adjust my diet accordingly.

[MrFuzzyWinkle]

meal 1:
1/2 cup or 3/4 cup oats
6 egg whites
2 whole eggs

workout

pw:
dextrose 88 g carbs
whey 44 g pro

meal 2 (PPW)
6 oz chicken breast
3 or 4 oz swt potatoe
1 cup veggies

meal 3
6 oz chicken breast
2 cups veggie

meal 4
5 oz fish (grouper)
1 tbsp mayo (regular or canola?)
1 cup veggies

meal 5
2 serv whey
1 tbsp efa

meal 6:
4 oz steak(top round)
2 cups veggie
2 serv protein mixture 31 p, 4 f, 1 c

Let me know if this will lead me in the right direction.

Thank you.

[SwoleCat]

Looks okay, but where is your cardio? Should be a.m. on empty, so that means you have to push back the weight workout to afternoon. You can't train that soon after cardio, ideally get in 3 meals before you do so.

~SC~

[dalcowbag]

in regards to your mayo question. . get the regular full fat kind

[MrFuzzyWinkle]

regular full fat mayo. may I ask why you would prefer...$$?

[MrFuzzyWinkle]

In regards to cardio, i do it right after workout, I am limited on time. I know you guys are going to ripp into me but I will to HIIT for 20 minutes 5 days. If mucle loss is too significant i will get up earlier , workout earlier, and do 70% cardio for 45 minutes.

[dalcowbag]

regular full fat mayo. may I ask why you would prefer...$$?

b/c you want those fats in that meal. . and MAYO is an OK source of fat as long as you dont use it more then once a day. . .dont wanna get carried away with it ya know

[dalcowbag]

and for cardio. . u can give hiit a try. . .i do it gettin ready for football season, def not a good fat burner but better then nothing and an ok muscle builder

[SwoleCat]

HIIT after an already intense workout is a bad idea.

Sorry, but I can't let that go w/out saying so.

~SC~

[bad_man]

HIIT seems to have a polarizing effect on people's opinions. They either think it's great or it sucks. HIIT has it's purpose and that purpose is generally sports-related. If you are trying to build up endurance for a race or a sport, then HIIT can be a good part of your program. However, if your purpose is to make adjustments to your physique (i.e. fat loss) then in my opinion, HIIT is not an efficient way to go about it.

[MrFuzzyWinkle]

swole, dal, bad_man thank you for all your advice. One more question: what is the reason for such high carb (hi gi; dextrose) intake after your workout. Does the increase in carbs cause a much greater insulin spike, in order to shuttle all the protein into your muscles and enough of a spike left over for the 22-27 grams of carbs you have with your following meal to shuttle them also?

[bad_man]

You got it.

[MrFuzzyWinkle]

So if you use less carbs (dextrose) you get a smaller spike, with less amounts of protein shuttled. The reason for using 2x the amount of carbs vs protein?

[bad_man]

Right again.

[MrFuzzyWinkle]

ok, I tried HIIT, at first but lost 2 much muscle vs fat. I will stick with 70-75% hr...40 minutes after workout.
1 more questions...if i go overboard on my cheat day...should i cut out my 1st carb meal the next day, do extra cardio, or just go will the same routine?

[dalcowbag]

well instead of a cheat day. . have a clean carb up day for best cutting results
meal 1, 3, 5 pro/carb
meal 2, 4,6,7 pro/fat

[MrFuzzyWinkle]

will give it a shot, but come saturday those chocolate chip cookies are harrassing me....