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08-25-2004, 05:31 PM #1Junior Member
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Whats wrong with this cutting diet????
Now with the help of the cutting sticky and some of yous on here this is my attempt to build my own diet. My stats are 5'8 194lbs around 22%bf my goal is to drop as much bf as possible. Does this diet look right for what I want to do with my stats?
7:30am: AM Cardio (Hour)
9:00am: 5 Eggs(2 whole), 4 oz of chicken
12:00pm: 8 oz of grilled chicken and 1 Tbsp of P butter
3:00pm: 1 can of Tuna with 1 Tbsp of Mayo
6:00pm: 8 oz of grilled chicken and 1 Tbsp of Olive oil
9:00pm: Workout
10:30pm: PWO shake 40g pro/80g Dex
12:00pm: 8 oz of grilled chicken, 3/4 cup of rice, and 1 cup of veggies
Total: 344 Protien 138 Carbs 92 Fat = 2300 calories
Is that last shake really necessary cause I'm really full after the PWO shake and the meal after that? Does it matter or work against me that I'm having my carb up meal so close to when I go to sleep? Rip it apart and let me know what I should fix and if you have any good ideas on how to fix it.
ThanksLast edited by Shrad6; 08-26-2004 at 01:35 PM.
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08-25-2004, 05:41 PM #2Junior Member
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I personally think you have too much protein in your 9 am meal. i think you are over 60 gm.
ALso, your #'s are wrong, you're not at 2300 calories, instead you'd be at:
92 gm fat x 9 cal/gm = 828
344 + 138 x 4cal/gm = 1928
2756 cal.
Originally Posted by Shrad6
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08-25-2004, 08:21 PM #3
the kcal are a little high but considering your at 22 % BF you should respond for a while with this diet, looks good though. good luck
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08-25-2004, 08:45 PM #4Junior Member
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NICE!!! Thanks should I drop an egg or 2 in the first meal?
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08-25-2004, 09:16 PM #5
i think your kcals are high like was said...but because your fat intake is too high. 92g fat is high compared to the rest of your diet and your stats, if your gonna cut back calories to speed results once you make progress i would start there!
thats 828fat cals bro, i'd cut it back to around 500-600 fat cals/day IMO
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08-25-2004, 09:28 PM #6
Here is the best advice. Drop the final meal of the day or at the very least drop the fat from it. Your insulin levels will be elevated from your PPWO meal and there is no need to risk storing fat before bed. Also I dont think you have given enough time between your PPWO and you final meal. You could either go to sleep after PPWO or wait 2.5-3hrs before having another meal. There is no reason in my opinion to have another meal 1hr later. If you wanted you could even go an hour and a half between PWO and PWO. I think you are fine as far as protein is concerned with your first meal. You have 26g Pro from the chicken 15g Pro from the Egg whites and 10g Pro from the two whole eggs. Last time I checked that math it made 51g of Pro. Which in my book is my goal for each meal. I think your diet looks pretty solid over all.
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08-26-2004, 06:24 AM #7Originally Posted by TheChosenOne
DCB
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08-26-2004, 06:26 AM #8AR Hall of Fame
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I don't see a need for the final meal either, and not 1 hour after two very high carb pwo meals, nope.
~SC~
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08-26-2004, 11:07 AM #9Originally Posted by SwoleCat
I told you I learned some valuable principles from my SGX diet.
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08-26-2004, 11:37 AM #10Associate Member
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7:30am: AM Cardio (Hour)
9:30am: 5 Eggs(2 whole), 4 oz of chicken
Wait for one hour before having this meal for maximum lypolsys
12:00pm: 8 oz of grilled chicken and 2 Tbsp of P butter
Since you have so many cals, and way too much fat imo, i would reduce it to 1 tbsp of peanut butter, make sure its natural
3:00pm: 1 can of Tuna with 1 Tbsp of Mayo
Looks good
6:00pm: 8 oz of grilled chicken and 1 Tbsp of Olive oil
Why not add some fibrous veggies and make a vinegar and oil salad, your diet is lacking fibrous vegetables in my opinion
9:00pm: Workout
Pretty late workout, and your creating an insulin spike AWFULLY close to your sleep.
10:30pm: PWO shake 40g pro/80g Dex
GOOD, you could cut back a bit, and go something like 60gr dex/30 gr whey, but thats fine
11:30pm: 8 oz of grilled chicken, 3/4 cup of rice, and 1 cup of veggies
Again good, but you can probably move this meal forward about 15 minutes, and really try to minimize the amount of insulin before sleep
12:30am: 40g Pro shake with 2 Tbsp P butter
You have the right idea of a protein/fat meal for slow digestion, however you're forgetting that since so much insuin is present, theres a good chance the EFA'S will be stored as fat, maybe reduce it to 1 tbsp of peanut butter, or elminate completely.
You have the rigth ideas but, you're forgetting some critical things, like insulin +fat= NO! and insulin before bed= NO! To correct this its very simple, train earlier, or go to sleep later and wake up later... why are you training at 9;pm in the first place? Also your waking up at 730 and going to sleep at 1230, and thats assuming you fall asleep the second you put your fork down from your meal and your head hits the pillow. So that means AT MOST your getting about 7 hrs of sleep per night??? Yuck! With low calories, and little slieep your just asking for a slowed metabolism and struggling thyroid which will pretty much stomp out your fat loss efforts.
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08-26-2004, 11:59 AM #11AR Hall of Fame
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Originally Posted by TheChosenOne
~SC~
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08-26-2004, 12:01 PM #12
I have replied in color
Originally Posted by Justarting
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08-26-2004, 04:17 PM #13Junior Member
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Originally Posted by TheChosenOne
7:30am: AM Cardio (Hour)
Eliptical for 1 hour @ 65-75% HR then my next meal is as far away as possible
9:15am: 5 Eggs(2 whole), 4 oz of chicken
12:00pm: 8 oz of grilled chicken and 1 Tbsp of P butter
Dropped it to 1 Tbsp of P butter
3:00pm: 1 can of Tuna with 1 Tbsp of Mayo
6:00pm: 8 oz of grilled chicken and 1 Tbsp of Olive oil
9:00pm: Workout
I have to work out this late cause I work from 10-8 and I do am cardio in the morning
10:30pm: PWO shake 40g pro/80g Dex
Honestly this is what I look foward to all day add 3-4 ice cubes put it in the blender. ****!! taste better then some deserts.
12:00pm: 8 oz of grilled chicken, 3/4 cup of rice, and 1 cup of veggies
I pushed this meal back an extra 1/2 hour should I push it back a full hour? Can I pass out right after eating this meal?Last edited by Shrad6; 08-26-2004 at 04:22 PM.
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08-26-2004, 04:29 PM #14Originally Posted by Shrad6
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08-26-2004, 07:46 PM #15
Shrad6:
Hey bro, i thought i might "steal" some of your diet plans and move them around to suit my times etc...
Hope thats cool, sounds like you got a really solid plan going. Best of luck.
I was thinking for me, i am 6'0 230 and am wanting to cut (drop BF)
6am: wake up
6:15: AM cardio (45 min @ 75% HR)
9:00: 5 eggs (2 whole), Protein shake
12:00: Chicken Breast, greens (turnip/mustard, green beans), tbsp of natural PB
2:30: Can of Tuna w/mustard or hotsauce
5:00: Protein Shake
6:00: Workout
9:00: Chicken Breast, brown rice, some greens
11:30: Protein Shake tbsp PB mixed in.
As you can see, much wor is to be done, i gotta nail this diet down as i don't want to be counter productive. I know diet is 90% the key to success. Guy's i would appreciate any help on fine tuning this diet for me.
The reason for workout at 6pm is i work 8-5pm and go straight to school from 5pm-10:40pm 3 days a week. This above would be an off day from school when i could work out.
How should this diet look on my "off" days? No carbs at all?
I will get some Flax or Dex soon as i am sure someone will mention them.
Regardless of school days or not, i am gonna do AM cardio as i am sure there is no harm in that unless my body needs that time to recover?
ThanksLast edited by Panzerfaust; 08-26-2004 at 07:52 PM.
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08-26-2004, 08:13 PM #16
Next time start your own thread that way you dont have to hijack another one but I will still give you my opinion in color again.
Originally Posted by muriloninja
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08-27-2004, 09:11 AM #17
Thanks so much man, i am gonna check out a Go Nutrition place here and see if they are running any specials on Protein powder, i made another thread asking about the 80/40 mix as you suggested.
Is this meant to be 80 protein/40 flax or dex?
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08-27-2004, 10:38 AM #18Originally Posted by muriloninja
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08-29-2004, 06:25 AM #19
i would still have a pro/fat b4 bed, but thats IMO. either way, good luck
dcb
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