cutting diet, need advice

**dan476** · 01-17-2005, 07:59 PM

Ok after a few weeks of reading and researching I came up with this diet. I am 21, 5'5, 160Lbs around 24%BF. Can you guy let me know if its good and what I need to adjust:

07:20 L Glutamine 5G
07:30 - 08:30 Cardio
09:00 L Glutamine 5g, 5 egg whites + 1yolk
10:30 Shake w/1tbsp Flax
12:30 1 Tuna can & broccoli
15:30 1/2 cup Cottage cheese low fat
16:30-17:45 Weights
18:00 PWO Shake w/100g Dex and 1tbsp Flax
21:00 PPWO Chicken Breast, 1/2cup Brown Rice

in total its around 2100 Cals, 62g Fat, 223g Protein, and 157 Carbs (mostly from Dex)
Please comment on my diet and let me know what needs to be adjusted. Thank you.

**dalcowbag** · 01-17-2005, 08:17 PM

get ride of the flax in your PWO shake. . .TERRIBLE idea. Use full fat cottage cheese and use more whites in your first meal, thats only like 20 grams of protein

dcb

**Panzerfaust** · 01-18-2005, 09:27 AM

CAPS!

Originally Posted by dan476

Ok after a few weeks of reading and researching I came up with this diet. I am 21, 5'5, 160Lbs around 24%BF. Can you guy let me know if its good and what I need to adjust:

07:20 L Glutamine 5G
GOOD! MAYBE ADD AN ECA OR ECY STACK AS YOU SEE FIT.
07:30 - 08:30 Cardio
WHY SUCH A LONG WAIT TO DO CARDIO? JUST ASKING.
09:00 L Glutamine 5g, 5 egg whites + 1yolk
GLUTAMINE IS UP TO YOU, WHERE IS THE PROTEIN? MAKE THIS A PRO/FAT OR PRO/CARB (YOUR CHOICE)
10:30 Shake w/1tbsp Flax
GOOD!
12:30 1 Tuna can & broccoli
ADD MAYO AND AN EFA OF YOUR CHOICE!
15:30 1/2 cup Cottage cheese low fat
BETTER TO HAVE AT NIGHT BUT BETTER THAN NOTHING I SUPPOSE!
16:30-17:45 Weights

18:00 PWO Shake w/100g Dex and 1tbsp Flax
KILL THE FLAX IMMEDIATELY, MAKE SURE THIS IS 2:1 RATIO SO I ASSUME YOU ARE USING 50G PROTEIN?

21:00 PPWO Chicken Breast, 1/2cup Brown Rice
SOUNDS GOOD, ADD SOME VEGGIES AS WELL.

in total its around 2100 Cals, 62g Fat, 223g Protein, and 157 Carbs (mostly from Dex)
Please comment on my diet and let me know what needs to be adjusted. Thank you.

Overall, that is a solid start and i wish you the best in your cutting diet.

**dan476** · 01-18-2005, 11:14 AM

thanx for advice guys.
09:00 meal would 7 egg whites and 2 yolks be sufficient enough or should I add something else?
12:30 meal what can I use for an EFA with that meal?

thank you

**slizzut** · 01-18-2005, 11:22 AM

Originally Posted by dan476

thanx for advice guys.
09:00 meal would 7 egg whites and 2 yolks be sufficient enough or should I add something else?
12:30 meal what can I use for an EFA with that meal?

thank you

Olive oil, almonds, pistachios, natty pb, full fat mayo

**Panzerfaust** · 01-18-2005, 02:32 PM

Originally Posted by dan476

thanx for advice guys.
09:00 meal would 7 egg whites and 2 yolks be sufficient enough or should I add something else?
12:30 meal what can I use for an EFA with that meal?

thank you

I would have a pro shake w/ a few eggs if you like. It is up to you. One egg equals roughly depending on size 3-6g pro if i remember correctly? Needless to say you need to up your protein greatly in this meal.

**dan476** · 01-18-2005, 04:16 PM

ok I am gonna have my 7 egg whites and 2 yolks cooked, + 1/2cup of oatmeal.
Would that work for a breakfast? The thing is I have very hard time eating in the morning, I am not looking forward 7 eggs and oatmeal as it is.
thanks

**dan476** · 01-18-2005, 04:48 PM

After I added Dex to my PWO and Oatmeal in the morning, I am ending up with approximately :
223 Pro / 73 Fat / 209 Carbs, do u guys think its too many Carbs? Most of them are taken after cardio and Weight lifting.
Thanks

**HiFi** · 01-18-2005, 05:56 PM

Originally Posted by dalcowbag

get ride of the flax in your PWO shake. . .TERRIBLE idea. Use full fat cottage cheese and use more whites in your first meal, thats only like 20 grams of protein

dcb

dalcowbag -- why do u suggest he use full fat cottage cheese if hes cutting?

dan476 -- i notice you say you are taking in 157g of carbs and 100g are coming from your shake and another 30 or so come from the brown rice.... but what about a day that you do not do weights.. are u having almost zero carbs?

**dan476** · 01-18-2005, 07:22 PM

On non-work out days I get approximately 117g of carbs

**HiFi** · 01-18-2005, 07:23 PM

Originally Posted by dan476

On non-work out days I get approximately 117g of carbs

what are they coming from?

**dan476** · 01-18-2005, 09:32 PM

Protein shake, Brown Rice and Oats

**Panzerfaust** · 01-18-2005, 10:41 PM

Originally Posted by dan476

Protein shake, Brown Rice and Oats

I would cut them back considerably on non-lifting days personally. Your main source of carbs should come from PWO & PPWO and other than that you should be running pro/fat meals.

The only carbs i would have on a non-lifting ay would be after cardio meal which can be pro/carb (or pro/fat) and maybe some brown rice in a later meal, you are gonna have to see how your body reacts, if you don't see gains, drop the carbs.

**dan476** · 02-01-2005, 11:17 AM

what are the stats on almond nuts. not cooked.?

**dan476** · 02-02-2005, 11:41 AM

OK I did a bit more reading and research and this is what I came up with:
LIFTING DAYS

07:20 L-Glutamine, ECA
07:30 - 08:30 Cardio (45-60mins)
09:15 8 Egg whites, 28 Almonds
10:30 Pro Shake w/Flax
12:30 1 tuna can w/mayo, 1/2 Cup Broccoli
15:30 1/2 Cup Cottage Cheese
16:30-17:45 Weights
18:00 PWO Shake w/ Dex
21:00 PPWO Chicken Breast, 1/2 cup brown rice, Veggies

NON-LIFTING DAYS

07:20 L-Glutamine, ECA
07:30 - 08:30 Cardio (45-60mins)
09:15 8 Egg whites, 28 Almonds
10:30 Pro Shake w/Flax
12:30 1 tuna can w/mayo, 1/2 Cup Broccoli
15:30 Chicken Breast, Veggies
18:00 Shake
21:00 1/2 Cup Cottage Cheese

Please let me know if this is good? I need your input, I plan on starting next week.
Thank you

**Panzerfaust** · 02-02-2005, 12:29 PM

ONE LAST TIME, IN CAPS!

Originally Posted by dan476

OK I did a bit more reading and research and this is what I came up with:
LIFTING DAYS

07:20 L-Glutamine, ECA
THIS IS OK!

07:30 - 08:30 Cardio (45-60mins)
AWESOME!

09:15 8 Egg whites, 28 Almonds
28 ALMONDS? HOLY JEEBUS BATMAN, THAT IS WAY TO MANY, I KNOW SOME BROS EAT 8 ALMONDS, DO YOU LOVE EGG WHITES? WHY NOT A SHAKE? OTHERWISE FINE.

10:30 Pro Shake w/Flax
OK!

12:30 1 tuna can w/mayo, 1/2 Cup Broccoli
ADD AN EFA...I WOULD HAVE SOMETHING BESIDES TUNA HERE, THIS WOULD BE A GOOD TIME FOR CHICKEN BREAST (STEAK, SALMON), VEGGIES AND 2 TBSP OF NATTY PB. <----- THIS IS GOOD ****!

15:30 1/2 Cup Cottage Cheese
WHERE ARE YOUR FATS?

16:30-17:45 Weights

18:00 PWO Shake w/ Dex
OK, ASSUMING IT IS 2:1 PRO/DEX

21:00 PPWO Chicken Breast, 1/2 cup brown rice, Veggies
GOOD!

SOME OF THESE I DID NOT ANSWER BECASUE THEY ARE THE SAME AS ABOVE.

NON-LIFTING DAYS

07:20 L-Glutamine, ECA
07:30 - 08:30 Cardio (45-60mins)
09:15 8 Egg whites, 28 Almonds
10:30 Pro Shake w/Flax
12:30 1 tuna can w/mayo, 1/2 Cup Broccoli
15:30 Chicken Breast, Veggies

18:00 Shake
SHAKE WITH? ADD AN EFA

21:00 1/2 Cup Cottage Cheese
ONCE AGAIN ADD FAT, TRY 1-2 TBSP OF NATTY PB.

Please let me know if this is good? I need your input, I plan on starting next week.
Thank you