Vegas set back changing diet

**aaronswt84** · 06-25-2006, 05:20 PM

My original diet I was following was great, loved it. Well i went to vegas for a whole week, gained 4 lbs, and have decided to change my diet up till the end of july to shed some more lbs before my cycle, it also got moved back due to a setback with my bloodwork. My stats are 22 yrs old, 5'11, 201lbs, 15% bf. Heres the original diet, which i will be using once on cycle:

Lean Bulk Diet

8 A.M. - 45 mins cardio

Breakfast- 9 A.M.
1 whole egg
1/2 cup egg whites
2 slices 100% whole wheat bread w/ cant beleive its not butter spray
1 packet instant plain oatmeal
1 scoop whey
total- 506 cals, 53 pro, 50 carb, 11 fat

Meal 2 - 11:30 A.M.
1 1/2 cans tuna
1 table spoon flax
total- 411 cals, 64 pro, 0 carb, 16 fat

Lunch - 1:45 P.M.
1 chicken breast (sliced)
2 slices wheat bread w/ tiny amount of fat free mayo
1 banana
total - 527 cal, 60 pro, 58 carbs, 6 fat

Meal 3(pre workout) - 3:15 P.M.
1 scoop whey
1 apple
4 1 gram flax pills (i wont be able to use liquid flax)
total - 241 cals, 24 pro, 24 carbs, 6 fat

Gym - arriving 3:30-4 p.m., leaving 5- 5:30 pm

PWO- 5:15-5:45 P.M.
2 scoops whey
5 tablespoons dextrose
total - 571 cals, 48 pro, 86 carbs, 4 fat

Dinner- 6:45-7:15 P.M.
1 chicken breast
1/2 cup brown rice <-- b/f cooked
1 cup mixed frozen veggies
total - 784 cals, 70 pro, 109 carbs, 7 fat

Meal 7- 9 P.M.
1 cup 2% cottage cheese
1 scoop whey
total - 300 cals, 52 pro, 11 carbs, 7 fat

Before Bed – 1 scoop casein protein
Total – 120 cals, 23 pro, 4 carb, 1 fat

Daily Totals

3842 Cals, 463 Gm pro, 366 carbs, 58 Gm fat

<<<<<<<NOW HERES THE REVISED DIET, WITH MORE CARDIO>>>>>>>

Cutting down

8 A.M cardio- 45 mins

Breakfast- 9 A.M.

½ cup egg beaters
2 slices whole wheat bread
1 scoop whey

Meal 2 – 11:30 A.M.

Chicken breast
25 almond pieces
flaxseed oil

Lunch – 1:45 P.M.

Chicken breast
2 cheddar cheese sticks

Meal 3 (pre workout) – 3:15 P.M.

1 scoop whey
1 apple
flaxseed oil

Gym arriving 3:30-4 p.m., leaving 5-5:30 pm
(weights, then 20 mins cardio)

PWO- 5:15-5:45 P.M.

2 scoops whey
5 tablespoons dextrose
total- 571 cals, 48 pro, 86 carbs, 4 fat

Dinner- 6:45-7:15 P.M.
1 chicken breast
½ cup mixed veggies
½ brown rice
total- 784 cals, 70 pro, 109 carbs, 7 fat

Meal 7- before bed
1 cup 2 % cottage cheese
1 scoop why
flaxseed oil
total- 300 cals, 52 pro, 11 carbs, 7 fat

Totals 2965 cals, 61 fat, 264 carbs, 344 pro

any input, suggestions, help, etc, would be great. Keep in mind that I am also a hard gainer of muscle, and a hard loser of fat.

**aaronswt84** · 06-25-2006, 07:02 PM

bump...

**aaronswt84** · 06-25-2006, 09:39 PM

bump....

**Superballer** · 06-26-2006, 01:26 AM

Originally Posted by aaronswt84

My original diet I was following was great, loved it. Well i went to vegas for a whole week, gained 4 lbs, and have decided to change my diet up till the end of july to shed some more lbs before my cycle, it also got moved back due to a setback with my bloodwork. My stats are 22 yrs old, 5'11, 201lbs, 15% bf. Heres the original diet, which i will be using once on cycle:

Lean Bulk Diet

8 A.M. - 45 mins cardio

Breakfast- 9 A.M.
1 whole egg
1/2 cup egg whites
2 slices 100% whole wheat bread w/ cant beleive its not butter spray To be nitpicky: lose the bread for another carb source
1 packet instant plain oatmeal
1 scoop whey Again, nitpicky, go with solid food if at all possible
total- 506 cals, 53 pro, 50 carb, 11 fat

Meal 2 - 11:30 A.M.
1 1/2 cans tuna
1 table spoon flax
total- 411 cals, 64 pro, 0 carb, 16 fat Might be a little high in protein for 1 meal. I try to keep my protein a tad lower in one sitting, and I'm about your stats.

Lunch - 1:45 P.M.
1 chicken breast (sliced)
2 slices wheat bread w/ tiny amount of fat free mayo Again, I don't prefer bread, but not a horrible choice. Watch the sugar in the fat free mayo.
1 banana Lose the banana, being nitpicky again. Blueberries have some great health benefits.
total - 527 cal, 60 pro, 58 carbs, 6 fat

Meal 3(pre workout) - 3:15 P.M.
1 scoop whey
1 apple
4 1 gram flax pills (i wont be able to use liquid flax) I would lose the fat, but just my preference.
total - 241 cals, 24 pro, 24 carbs, 6 fat

Gym - arriving 3:30-4 p.m., leaving 5- 5:30 pm

PWO- 5:15-5:45 P.M.
2 scoops whey
5 tablespoons dextrose
total - 571 cals, 48 pro, 86 carbs, 4 fat

Dinner- 6:45-7:15 P.M.
1 chicken breast
1/2 cup brown rice <-- b/f cooked
1 cup mixed frozen veggies Now, that I'm reminded of veggies, try to implement more throughout the day as well.
total - 784 cals, 70 pro, 109 carbs, 7 fat

Meal 7- 9 P.M.
1 cup 2% cottage cheese
1 scoop whey Lose the whey. No need for 2 protein sources. Some almonds would be great here, instead
total - 300 cals, 52 pro, 11 carbs, 7 fat

Before Bed – 1 scoop casein protein Add a little flax here, protein should be with fat or carbs, as a rule of thumb.
Total – 120 cals, 23 pro, 4 carb, 1 fat

Daily Totals

3842 Cals, 463 Gm pro, 366 carbs, 58 Gm fat

Looks good all in all. Thorough write up w/ macros makes it easy to read. I'm about your height and was at about 200 lbs w/ 15% before cutting. Just watch signs of BF increasing as a similar diet/macros had me put on excess BF during my bulk. I'm a ecto as well. Also, implement cardio with this many calories if you truly want it to be a lean bulk.

<<<<<<<NOW HERES THE REVISED DIET, WITH MORE CARDIO>>>>>>>

Cutting down

8 A.M cardio- 45 mins

Breakfast- 9 A.M.

½ cup egg beaters
2 slices whole wheat bread Sweet potato perhaps... I don't like bread due to the bloating from the gluten. Especially while cutting.
1 scoop whey I much prefer a solid meal. I have just read many vets around here say they prefer solid meals, especially while cutting, so something to think about.

Meal 2 – 11:30 A.M.

Chicken breast
25 almond pieces
flaxseed oil check fat macros, seems like a lot of fat

Lunch – 1:45 P.M.

Chicken breast
2 cheddar cheese sticks macros needed, but food choices are reasonable

Meal 3 (pre workout) – 3:15 P.M.

1 scoop whey
1 apple
flaxseed oil Again, I'm anal about mixing fat/carbs (others will disagree) but I'd say no reason for flax here.

Gym arriving 3:30-4 p.m., leaving 5-5:30 pm
(weights, then 20 mins cardio) Hotly debated whether you should do cardio after lifting. Research this and make a decision.

PWO- 5:15-5:45 P.M.

2 scoops whey
5 tablespoons dextrose
total- 571 cals, 48 pro, 86 carbs, 4 fat

Dinner- 6:45-7:15 P.M.
1 chicken breast
½ cup mixed veggies
½ brown rice
total- 784 cals, 70 pro, 109 carbs, 7 fat

Meal 7- before bed
1 cup 2 % cottage cheese
1 scoop why
flaxseed oil
total- 300 cals, 52 pro, 11 carbs, 7 fat

Totals 2965 cals, 61 fat, 264 carbs, 344 pro

Seems like a good place to start. Good general principles. Thanks for researching BEFORE posting diet. Just watch your strength and BF and see if adjustments need to be made. May need to lower carbs for example. But give it 4 weeks before making changes, or you won't give yourself a chance to see how your body is reacting. I didn't look at timings real close, but judging by the rest of the info, you probably got a grasp on that

any input, suggestions, help, etc, would be great. Keep in mind that I am also a hard gainer of muscle, and a hard loser of fat.

See comments in bold. Good luck bro!!!

It will take a while to cut down from 15%, be patient. I was almost exactly at your stats 12 weeks ago. You will want to be as lean as possible before cycling.

Also, I may add, that at your stats (even after cutting) I decided against a cycle. Many reasons, but really at 201 and 15%, we just don't have a big enough base for a cycle to be necessary. And at 22 (I'm 21) you and I both have enough test to grow ALOT naturally. Just a thought. Good luck either way.

**aaronswt84** · 06-26-2006, 10:27 AM

hey superballer, thanks for your detailed input. Im going to through and answer each one, and ask a couple questions on the way, and sorry i dont know how to make the text bold??? i asked my questions in caps :

Lean Bulk Diet

8 A.M. - 45 mins cardio

Breakfast- 9 A.M.
1 whole egg
1/2 cup egg whites
2 slices 100% whole wheat bread w/ cant beleive its not butter spray To be nitpicky: lose the bread for another carb source <- DOES THIS MATTER IF ITS SUGAR FREE 100% WHOLE WHEAT BREAD?? HAS 11 GRAMS OF CARBS IN EACH SLICE.
1 packet instant plain oatmeal
1 scoop whey Again, nitpicky, go with solid food if at all possible- I JUST DID THIS TO UP THE PROTEIN, W/O UPPING THE CALS TO MUCH, ANY BREAKFAST FOOD SUGGESTIONS?????
total- 506 cals, 53 pro, 50 carb, 11 fat

Meal 2 - 11:30 A.M.
1 1/2 cans tuna
1 table spoon flax
total- 411 cals, 64 pro, 0 carb, 16 fat Might be a little high in protein for 1 meal. I try to keep my protein a tad lower in one sitting, and I'm about your stats. <--- I TASTED TUNA AND FLAX AND ABOUT PUKED, I THINK ILL GO WITH AN 8 OZ SIRLOIN STEAK, THAT WILL ALSO BRING THE PROTEIN DOWN TO AROUND 50 GRAMS

Lunch - 1:45 P.M.
1 chicken breast (sliced)
2 slices wheat bread w/ tiny amount of fat free mayo Again, I don't prefer bread, but not a horrible choice. Watch the sugar in the fat free mayo. <--- AGAIN THE BREAD IS SUGAR FREE, NOT SURE IF THAT MAKES IT ANY BETTER OR NOT. I DO THIS SO I CAN MAKE A SANDWICH TO EAT IN CLASS. THE BANANA WAS THE SAME THING
1 banana Lose the banana, being nitpicky again. Blueberries have some great health benefits.
total - 527 cal, 60 pro, 58 carbs, 6 fat

Meal 3(pre workout) - 3:15 P.M.
1 scoop whey
1 apple
4 1 gram flax pills (i wont be able to use liquid flax) I would lose the fat, but just my preference. <- I WILL DROP THE FLAX HERE, I ALSO WAS QUESTIONING THIS ONE, BECAUSE OF FAT AND CARBS TOGETHER
total - 241 cals, 24 pro, 24 carbs, 6 fat

Gym - arriving 3:30-4 p.m., leaving 5- 5:30 pm

PWO- 5:15-5:45 P.M.
2 scoops whey
5 tablespoons dextrose
total - 571 cals, 48 pro, 86 carbs, 4 fat

Dinner- 6:45-7:15 P.M.
1 chicken breast
1/2 cup brown rice <-- b/f cooked
1 cup mixed frozen veggies Now, that I'm reminded of veggies, try to implement more throughout the day as well. <- SADLY THIS ONE PROBABLY WONT BE POSSIBLE DUE TO MY SCHOOL SCHEDULE, UNLESS ITS IN MEAL ONE OR TWO
total - 784 cals, 70 pro, 109 carbs, 7 fat

Meal 7- 9 P.M.
1 cup 2% cottage cheese
1 scoop whey Lose the whey. No need for 2 protein sources. Some almonds would be great here, instead <--- IF I DROP THIS ILL BE AT 28 GRAMS OF PROTEIN, IS THAT ENOUGH??
total - 300 cals, 52 pro, 11 carbs, 7 fat

Before Bed – 1 scoop casein protein Add a little flax here, protein should be with fat or carbs, as a rule of thumb. <--- HOW ABOUT SOME ALMONDS?? I ONLY HAVE THE FLAX PILLS WHICH ARE 1 GRAM OF FAT EACH
Total – 120 cals, 23 pro, 4 carb, 1 fat

Daily Totals

3842 Cals, 463 Gm pro, 366 carbs, 58 Gm fat

Looks good all in all. Thorough write up w/ macros makes it easy to read. I'm about your height and was at about 200 lbs w/ 15% before cutting. Just watch signs of BF increasing as a similar diet/macros had me put on excess BF during my bulk. I'm a ecto as well. Also, implement cardio with this many calories if you truly want it to be a lean bulk,<- I WILL BE PREFORMING 45 MINS OF CARDIO EVERYMORNING, 5 DAYS A WEEK, PLUS SEX HAHA

<<<<<<<NOW HERES THE REVISED DIET, WITH MORE CARDIO>>>>>>>

Cutting down

8 A.M cardio- 45 mins

Breakfast- 9 A.M.

½ cup egg beaters
2 slices whole wheat bread Sweet potato perhaps... I don't like bread due to the bloating from the gluten. Especially while cutting. <-- ILL GO WITH OATMEAL
1 scoop whey I much prefer a solid meal. I have just read many vets around here say they prefer solid meals, especially while cutting, so something to think about. <--- ANY FOOD SUGGESTIONS

Meal 2 – 11:30 A.M.

Chicken breast
25 almond pieces
flaxseed oil check fat macros, seems like a lot of fat <-- ITS ONLY 3 PILLS, 3 GRAMS OF FAT, I MEANT TO DROP THE ALMONDS DOWN TO 20 PIECES TO ALLOW FOR THIS SO FAT WILL BE 16 GRAMS

Lunch – 1:45 P.M.

Chicken breast
2 cheddar cheese sticks macros needed, but food choices are reasonable <- MACROS ARE PER STICK - 90 CALS, 6 GRAMS OF FAT, LESS THAN ONE CARB, 7 GRAMS OF PROTEIN, THERE 2 % CHEDDAR CHEESE STICKS

Meal 3 (pre workout) – 3:15 P.M.

1 scoop whey
1 apple
flaxseed oil Again, I'm anal about mixing fat/carbs (others will disagree) but I'd say no reason for flax here. <--- ILL DROP THE FLAX

Gym arriving 3:30-4 p.m., leaving 5-5:30 pm
(weights, then 20 mins cardio) Hotly debated whether you should do cardio after lifting. Research this and make a decision. <-- I WAS PLANNING ON DOING 45 MINS IN THE A.M., THEN DOING 20 MINS OF HIT CARDIO AFTER LIFTING, RUNNING ON THREADMILL, 2 MINS RUN, 1 MIN QUICK WALK, REPEAT...

PWO- 5:15-5:45 P.M.

2 scoops whey
5 tablespoons dextrose
total- 571 cals, 48 pro, 86 carbs, 4 fat

Dinner- 6:45-7:15 P.M.
1 chicken breast
½ cup mixed veggies
½ brown rice
total- 784 cals, 70 pro, 109 carbs, 7 fat

Meal 7- before bed
1 cup 2 % cottage cheese
1 scoop why
flaxseed oil
total- 300 cals, 52 pro, 11 carbs, 7 fat

Totals 2965 cals, 61 fat, 264 carbs, 344 pro

AGAIN THANKYOU FOR YOUR DETAILED REPLY, I REALLY APPRECIATE IT. I AM ALSO GOING TO BE TAKING CLEN DURING MY CUT DOWN PRE CYCLE.

**mwolffey** · 06-26-2006, 07:26 PM

Originally Posted by aaronswt84

My original diet I was following was great, loved it. Well i went to vegas for a whole week, gained 4 lbs, and have decided to change my diet up till the end of july to shed some more lbs before my cycle, it also got moved back due to a setback with my bloodwork. My stats are 22 yrs old, 5'11, 201lbs, 15% bf. Heres the original diet, which i will be using once on cycle:

Lean Bulk Diet

8 A.M. - 45 mins cardio

Breakfast- 9 A.M.
1 whole egg
1/2 cup egg whites
2 slices 100% whole wheat bread w/ cant beleive its not butter spray
1 packet instant plain oatmeal
1 scoop whey
total- 506 cals, 53 pro, 50 carb, 11 fat

Meal 2 - 11:30 A.M.
1 1/2 cans tuna
1 table spoon flax
total- 411 cals, 64 pro, 0 carb, 16 fat

Lunch - 1:45 P.M.
1 chicken breast (sliced)
2 slices wheat bread w/ tiny amount of fat free mayo
1 banana
total - 527 cal, 60 pro, 58 carbs, 6 fat

Meal 3(pre workout) - 3:15 P.M.
1 scoop whey
1 apple
4 1 gram flax pills (i wont be able to use liquid flax)
total - 241 cals, 24 pro, 24 carbs, 6 fat

Gym - arriving 3:30-4 p.m., leaving 5- 5:30 pm

PWO- 5:15-5:45 P.M.
2 scoops whey
5 tablespoons dextrose
total - 571 cals, 48 pro, 86 carbs, 4 fat

Dinner- 6:45-7:15 P.M.
1 chicken breast
1/2 cup brown rice <-- b/f cooked
1 cup mixed frozen veggies
total - 784 cals, 70 pro, 109 carbs, 7 fat

Meal 7- 9 P.M.
1 cup 2% cottage cheese
1 scoop whey
total - 300 cals, 52 pro, 11 carbs, 7 fat

Before Bed – 1 scoop casein protein
Total – 120 cals, 23 pro, 4 carb, 1 fat

Daily Totals

3842 Cals, 463 Gm pro, 366 carbs, 58 Gm fat

<<<<<<<NOW HERES THE REVISED DIET, WITH MORE CARDIO>>>>>>>

Cutting down

8 A.M cardio- 45 mins

Breakfast- 9 A.M.

½ cup egg beaters
2 slices whole wheat bread
1 scoop whey

Meal 2 – 11:30 A.M.

Chicken breast
25 almond pieces
flaxseed oil

Lunch – 1:45 P.M.

Chicken breast
2 cheddar cheese sticks

Meal 3 (pre workout) – 3:15 P.M.

1 scoop whey
1 apple
flaxseed oil

Gym arriving 3:30-4 p.m., leaving 5-5:30 pm
(weights, then 20 mins cardio)

PWO- 5:15-5:45 P.M.

2 scoops whey
5 tablespoons dextrose
total- 571 cals, 48 pro, 86 carbs, 4 fat

Dinner- 6:45-7:15 P.M.
1 chicken breast
½ cup mixed veggies
½ brown rice
total- 784 cals, 70 pro, 109 carbs, 7 fat

Meal 7- before bed
1 cup 2 % cottage cheese
1 scoop why
flaxseed oil
total- 300 cals, 52 pro, 11 carbs, 7 fat

Totals 2965 cals, 61 fat, 264 carbs, 344 pro

any input, suggestions, help, etc, would be great. Keep in mind that I am also a hard gainer of muscle, and a hard loser of fat.

everything looks real good bro, except for the apple in meal 3(mixing macros)...id replace it with 1 more scoop of whey...you can never have enough protein while cutting, and that should not mess up your cals too much....thanks for your help again bro, and good luck

**Superballer** · 06-26-2006, 09:46 PM

Originally Posted by aaronswt84

hey superballer, thanks for your detailed input. Im going to through and answer each one, and ask a couple questions on the way, and sorry i dont know how to make the text bold??? i asked my questions in caps :

Lean Bulk Diet

8 A.M. - 45 mins cardio

Breakfast- 9 A.M.
1 whole egg
1/2 cup egg whites
2 slices 100% whole wheat bread w/ cant beleive its not butter spray To be nitpicky: lose the bread for another carb source <- DOES THIS MATTER IF ITS SUGAR FREE 100% WHOLE WHEAT BREAD?? HAS 11 GRAMS OF CARBS IN EACH SLICE. You're bulking. The bread definately won't kill you or set you back substantially. I'm just kinda all or nothing with bodybuilding. If I'm gonna go all out to make gains, then I'm gonna make the BEST choices possible. Not sure of the reasons, but bread tends to be frowned upon on this board. But I wouldn't really sweat it, just being nitpicky.
1 packet instant plain oatmeal
1 scoop whey Again, nitpicky, go with solid food if at all possible- I JUST DID THIS TO UP THE PROTEIN, W/O UPPING THE CALS TO MUCH, ANY BREAKFAST FOOD SUGGESTIONS????? To make it easy, I would just do more egg whites since you're eating them already. It's a common breakfast: egg whites/oatmeal. I eat chicken ALOT, so that would be my first thought for extra protein, but just personal preference. Turkey would also work. Hell, whey wouldn't really hurt you either, I was just being picky that solid food is preferable especially for the first meal of the day.
total- 506 cals, 53 pro, 50 carb, 11 fat

Meal 2 - 11:30 A.M.
1 1/2 cans tuna
1 table spoon flax
total- 411 cals, 64 pro, 0 carb, 16 fat Might be a little high in protein for 1 meal. I try to keep my protein a tad lower in one sitting, and I'm about your stats. <--- I TASTED TUNA AND FLAX AND ABOUT PUKED, I THINK ILL GO WITH AN 8 OZ SIRLOIN STEAK, THAT WILL ALSO BRING THE PROTEIN DOWN TO AROUND 50 GRAMS Good call. A little red meat is good. Just watch your macros, cause you'll probably get your 16 g of fat in the steak, but not enough protein in that amount of steak. So you may need to get a little more protein from another source. Tuna or chicken are both good lean sources. If I'm wrong about the steak macros, then don't worry about that comment.

Lunch - 1:45 P.M.
1 chicken breast (sliced)
2 slices wheat bread w/ tiny amount of fat free mayo Again, I don't prefer bread, but not a horrible choice. Watch the sugar in the fat free mayo. <--- AGAIN THE BREAD IS SUGAR FREE, NOT SURE IF THAT MAKES IT ANY BETTER OR NOT. I DO THIS SO I CAN MAKE A SANDWICH TO EAT IN CLASS. THE BANANA WAS THE SAME THING Again, not a bad meal. But there could possible be better. The mayo is probably the worst part, as I'm pretty sure they will add sugar to make up for having no fat. Maybe consider a bagel. I've read those being more popular than just bread. Bananas, I believe, have a somewhat high GI (I may be wrong on that) so that is why they're frowned upon. But there have been threads on it. Either way it's not a BAD meal. When I'm in class, I bring a sweet potato and eat cold w/ chicken. Or oats in water and drink as a shake w/ whey or chicken. But my meals are VERRRY boring. I don't blame you for trying to eat a semi-"normal" meal.
1 banana Lose the banana, being nitpicky again. Blueberries have some great health benefits. I can understand
total - 527 cal, 60 pro, 58 carbs, 6 fat

Meal 3(pre workout) - 3:15 P.M.
1 scoop whey
1 apple
4 1 gram flax pills (i wont be able to use liquid flax) I would lose the fat, but just my preference. <- I WILL DROP THE FLAX HERE, I ALSO WAS QUESTIONING THIS ONE, BECAUSE OF FAT AND CARBS TOGETHER good call. Thanks for listening to the advice and not posting a diet just to ignore everything that was said.
total - 241 cals, 24 pro, 24 carbs, 6 fat

Gym - arriving 3:30-4 p.m., leaving 5- 5:30 pm

PWO- 5:15-5:45 P.M.
2 scoops whey
5 tablespoons dextrose
total - 571 cals, 48 pro, 86 carbs, 4 fat

Dinner- 6:45-7:15 P.M.
1 chicken breast
1/2 cup brown rice <-- b/f cooked
1 cup mixed frozen veggies Now, that I'm reminded of veggies, try to implement more throughout the day as well. <- SADLY THIS ONE PROBABLY WONT BE POSSIBLE DUE TO MY SCHOOL SCHEDULE, UNLESS ITS IN MEAL ONE OR TWO Well, throw it in meal 1 or 2 then!! Seriously, veggies are great and they won't hurt having them early in the day. Try to use them, if at all possible.
total - 784 cals, 70 pro, 109 carbs, 7 fat

Meal 7- 9 P.M.
1 cup 2% cottage cheese
1 scoop whey Lose the whey. No need for 2 protein sources. Some almonds would be great here, instead <--- IF I DROP THIS ILL BE AT 28 GRAMS OF PROTEIN, IS THAT ENOUGH?? See how it affects your protein at the end of the day, but, in a word, yes, that is fine. Just use some almonds to bump your fat macros up a little bit. IMHO, protein is a bit high and fat is a bit low (for the day), at least compared to when I bulked.
total - 300 cals, 52 pro, 11 carbs, 7 fat

Before Bed – 1 scoop casein protein Add a little flax here, protein should be with fat or carbs, as a rule of thumb. <--- HOW ABOUT SOME ALMONDS?? I ONLY HAVE THE FLAX PILLS WHICH ARE 1 GRAM OF FAT EACH Flax is very popular. I would try to implement it. The pills suck though. Try to find the oil. GNC carries it. Call around. If you absolutely hate it (It will grow on you, I hated it, now I like it. Then almonds will be fine.
Total – 120 cals, 23 pro, 4 carb, 1 fat

Daily Totals

3842 Cals, 463 Gm pro, 366 carbs, 58 Gm fat

Looks good all in all. Thorough write up w/ macros makes it easy to read. I'm about your height and was at about 200 lbs w/ 15% before cutting. Just watch signs of BF increasing as a similar diet/macros had me put on excess BF during my bulk. I'm a ecto as well. Also, implement cardio with this many calories if you truly want it to be a lean bulk,<- I WILL BE PREFORMING 45 MINS OF CARDIO EVERYMORNING, 5 DAYS A WEEK, PLUS SEX HAHA [COLOR="red"]If your are not gaining with these macros, then bump cardio down to 3 days a week. That would be the first change. You are eating PLENTY for growth. Not sure how sauce effects macros, but natty, you will grow with this much food.

<<<<<<<NOW HERES THE REVISED DIET, WITH MORE CARDIO>>>>>>>

Cutting down

8 A.M cardio- 45 mins

Breakfast- 9 A.M.

½ cup egg beaters
2 slices whole wheat bread Sweet potato perhaps... I don't like bread due to the bloating from the gluten. Especially while cutting. <-- ILL GO WITH OATMEAL good call. Just watch the fat in oatmeal, as it contains quite a bit.
1 scoop whey I much prefer a solid meal. I have just read many vets around here say they prefer solid meals, especially while cutting, so something to think about. <--- ANY FOOD SUGGESTIONS Egg whites/chicken/tuna are my first thoughts for lean protein choices. My diet is VERY bland, but effective.

Meal 2 – 11:30 A.M.

Chicken breast
25 almond pieces
flaxseed oil check fat macros, seems like a lot of fat <-- ITS ONLY 3 PILLS, 3 GRAMS OF FAT, I MEANT TO DROP THE ALMONDS DOWN TO 20 PIECES TO ALLOW FOR THIS SO FAT WILL BE 16 GRAMS No worries, good call implementing the flax. Very popular on this board as I said earlier. Fish oil also has some great benefits, consider using that here, if you're eating pills anyways.

Lunch – 1:45 P.M.

Chicken breast
2 cheddar cheese sticks macros needed, but food choices are reasonable <- MACROS ARE PER STICK - 90 CALS, 6 GRAMS OF FAT, LESS THAN ONE CARB, 7 GRAMS OF PROTEIN, THERE 2 % CHEDDAR CHEESE STICKS Use more cheese. Check your macros for the rest of the day, but you can have a little more fat in this meal, otherwise, it's a pretty much protein only meal

Meal 3 (pre workout) – 3:15 P.M.

1 scoop whey
1 apple
flaxseed oil Again, I'm anal about mixing fat/carbs (others will disagree) but I'd say no reason for flax here. <--- ILL DROP THE FLAX Good

Gym arriving 3:30-4 p.m., leaving 5-5:30 pm
(weights, then 20 mins cardio) Hotly debated whether you should do cardio after lifting. Research this and make a decision. <-- I WAS PLANNING ON DOING 45 MINS IN THE A.M., THEN DOING 20 MINS OF HIT CARDIO AFTER LIFTING, RUNNING ON THREADMILL, 2 MINS RUN, 1 MIN QUICK WALK, REPEAT... I wouldn't do any more cardio then in the AM, but that's just me. Try it and see what suits you. I'm going to find a thread for you to read, very informative. I'll post it up in a sec.

PWO- 5:15-5:45 P.M.

2 scoops whey
5 tablespoons dextrose
total- 571 cals, 48 pro, 86 carbs, 4 fat

Dinner- 6:45-7:15 P.M.
1 chicken breast
½ cup mixed veggies
½ brown rice
total- 784 cals, 70 pro, 109 carbs, 7 fat

Meal 7- before bed
1 cup 2 % cottage cheese
1 scoop why
flaxseed oil
total- 300 cals, 52 pro, 11 carbs, 7 fat

Totals 2965 cals, 61 fat, 264 carbs, 344 pro

AGAIN THANKYOU FOR YOUR DETAILED REPLY, I REALLY APPRECIATE IT. I AM ALSO GOING TO BE TAKING CLEN DURING MY CUT DOWN PRE CYCLE.

See my responses in red. Clen may not be necessary, but we are on anabolic board, so I understand seeing people taking such compounds. But you will be surprised where your diet can get you. You have a VERY good outline, no reason you shouldn't be able to get as lean as you want to if you pay attention to your body and see how you are reacting. Good luck. Just be disciplined and you will get what you want, you have done some research, bravo on that. Good luck bro!

**Superballer** · 06-26-2006, 09:56 PM

Cardio on an empty stomach???

This has everything you need to know about cardio.... great read.

I just had great luck with cardio in the am and wouldn't change it or risk losing muscle doing it post workout, as I'm a hardgainer.

Good luck man! Remember trial and error, but you have a good plan. Now be disciplined and it will all come together.

**Superballer** · 06-26-2006, 10:00 PM

Last thing I wanted to add.... you didn't get a lot of responses on your diet because it is pretty good layout already.

When I posted both my bulks/cuts up I had researched a lot, followed the stickies and was VERY thorough (all macros for meals, etc) and I didn't get a lot of response.

People tend to jump in and correct the easier to correct diets with obvious mistakes, but yours takes a bit more time and effort, plus the corrections are more of preference or being nitpicky. I am very nitpicky and you are my stats, so it is easy for me to read over it and give some input. I have lived and breathed nutrition for the last 9 months.

So don't be discouraged you didn't get a lot of responses, it is most likely cause it is already pretty damn good, not a lot to change.

Plus mwolfey knows his shit, and he said you're good to go! so get to work!

**aaronswt84** · 06-26-2006, 10:35 PM

superballer your the man, thanks alot bro

**Superballer** · 06-26-2006, 10:37 PM

no prob... glad to be of a help...

**IBdmfkr** · 06-26-2006, 10:39 PM

To be brief.. too many supps during the day and not enough veggies. Find a better source for complex carbs other than Bread IMO. Otherwise not a bad start.

**Superballer** · 06-26-2006, 10:47 PM

The man has spoken!

IBD.... what supps are you mentioning? Just the whey?

Also, what is your rule of thumb for veggies throughout the day?

**IBdmfkr** · 06-26-2006, 11:34 PM

Whey is used as a crutch in both of the diets first mentioned.. especially the cutting diet, there is no place for whey except PWO IMO during a cut.

I've recently switched to putting veggies (brocoli,carrots,peas) in atleast half of my meals.. If I eat 8times, normally atleast 4 will have 1cup cooked veg. Keeps me full between meals longer and I feel it helps with digestion a great deal.

**Superballer** · 06-26-2006, 11:43 PM

Thanks Ibd. Advice heeded as always.

**aaronswt84** · 06-30-2006, 10:26 AM

does anyone see a problem switching the flax in the meal right before bed with 2 tbsp all natty peanut butter??

**1buffsob** · 06-30-2006, 11:21 AM

Originally Posted by aaronswt84

does anyone see a problem switching the flax in the meal right before bed with 2 tbsp all natty peanut butter??

No problem at all. Go for it.

1buffsob

**mwolffey** · 06-30-2006, 11:39 AM

Originally Posted by Superballer

Plus mwolfey knows his shit, and he said you're good to go! so get to work!

thanks alot bro

**aaronswt84** · 06-30-2006, 12:14 PM

thanks bro, I like peanut butter way better than flax with cottage cheese.

Wolffey did u hit up vegas???

**mwolffey** · 06-30-2006, 03:01 PM

Originally Posted by aaronswt84

thanks bro, I like peanut butter way better than flax with cottage cheese.

Wolffey did u hit up vegas???

not yet big guy...i wish, lol, i need a vacation right now....not till the end of september for the mr olympia

...thanks again for the help bro...im definatly gonna hit up that italian place

**aaronswt84** · 07-01-2006, 09:40 PM

I just saw all the stuff for the big weekend in vegas in muscle and fitness mag., wish i was going, pretty sure id feel small as sh!t walking around there hahaha. Hit up the italian place for sure, you wont regret it. Anyone get a chance to see that new workout in MF its a 20 week one, going thru different stages, I know most ppl talk sh!t about MF saying its useless, but the workout actually looks pretty good.