Jport1540's cutting diet/log....Advice appreciated

**jport1540** · 07-12-2006, 01:11 AM

Let’s see if I can get it “right” this time…lol.. This is my cutting diet. I know its not perfect, but I am still learning. My workout times change, so I didn’t note them, but my largest meal will hopefully be after workout. I am going to add flax, once I get it tomorrow. Please let me know your thoughts and if it will be an effective diet. Also, I am attaching pics as to keep everyone updated on the progress. Please make comments on the pics and/or diet. Thanks in advance for the help. I have cut 25lbs of fat in the past 8 months using a public diet. I am not ready to get rid of the last 15-20 with my 8-12 week cutting diet!!! Before I forget, I am 5’10”, weighed in on Monday, when I started my diet @ 172 lbs. I do a 6 day split in the gym, a day for each group and do 20-30 minutes of cardio 3-4 times a week.

10:00
Meal 1: 6 egg whites (17 cals. Each, 3.5g Protein each, 0g. Fat each)
1 packet of oatmeal ( 160 cals, 3g Fat, 29g. Carbs, 6g. Fiber, 1g sugar, 7g Protein)
1 scoop of protein mixed in with oatmeal (130 cals, 20 g protein, 2.5g fat, 6g carbs)

Total: 392 calories, 48g Protein, 5.5g Fat, 6g Fiber, 3g sugar, 29g carbs

12:00
Meal 2:
6 ounces of chicken,steak,fish, or lean pork (200 cals, 30g. Protein)
3/4 cup veggies (30 cals, 0g Fat, 5g carbs, 2g Fiber, 2g Sugar, 1g Protein, 6g carbs)
1/2 packet of oatmeal ( 80 cals, 1.5g Fat, 15.5g. Carbs, 3g. Fiber, .5g sugar, 3.5g Protein)
1/2 scoop of protein (65 cals, 10 g protein, 1.5g fat, 2.5g carbs)

Total: 375 Calories, 41 g of Protein, 8.5g carbs

2:00
Meal 3: 6 ounces of chicken,steak,fish, or lean pork (200 cals, 30g. Protein)
1/2 of a baked sweet potato (90 cals, 2g protein, 20g carbs, 0g fat, 6g carbs)

Total: 290 Calories, 32 g of Protein, 6g carbs

5:00
Meal 4: 6 ounces of chicken,steak,fish, or lean pork (200 cals, 30g. Protein)
3/4 cup veggies (30 cals, 0g Fat, 5g carbs, 2g Fiber, 2g Sugar, 1g Protein, 6g carbs)
1/2 packet of oatmeal ( 80 cals, 1.5g Fat, 15.5g. Carbs, 3g. Fiber, .5g sugar, 3.5g Protein)
1/2 scoop of protein (65 cals, 10 g protein, 1.5g fat, 2.5g carbs)

Total: 375 calories, 44 g Protein, 24g carbs

7:00
Meal 5: 6 ounces of chicken,steak,fish, or lean pork (200 cals, 30g. Protein)
3/4 cup veggies (30 cals, 0g Fat, 5g carbs, 2g Fiber, 2g Sugar, 1g Protein, 6g carbs)
1/2 of a baked sweet potato (90 cals, 2g protein, 20g carbs, 0g fat)

Total: 320 calories, 25g. carbs, 2g Fiber, 4g Sugar, 33g Protein

9:00
Meal 6: Myoplex Shake ( 310 cals, 7g Fat, 19g Carbs, 6g Fiber, 2g Sugar, 43g Protein)

Total: 310 calories, 7g Fat, 19g Carbs, 6g Fiber, 2g Sugar, 43g Protein

Total for the day: 2062 calories, 241g Protein, 111 g carbs

**jport1540** · 07-12-2006, 01:15 AM

Back:

**jport1540** · 07-12-2006, 01:22 AM

Others:

**jport1540** · 07-13-2006, 12:00 AM

No one has anything to say?

**bc30** · 07-13-2006, 06:04 PM

Because i have a very strange metabolism and i need a diet that works perfectly for me i dont have much to say about yours. I have done my research though and it looks pretty solid. Ask some vets though for advice. As for the pictures, be happy you have a good base to start with. I looked like that my early years of highschool but then ballooned with a 100lb gain. Its taken serious work to get back to a base that can be built on.

How is your knowledge of weightlifting? Without a good workout a diet isn't going to do much for you. And lastly, cardio isn't that bad... if you want to see some results faster hang out with your friend treadmill longer than 20 minutes. Peace bro, goodluck.

**jport1540** · 07-13-2006, 07:36 PM

I do a 6 day split. 8 variations for each muscle.

**steve0** · 07-13-2006, 08:27 PM

bro you have no EFA"S in this diet wich IMO are esswntial to have in any dscent cutter, yes some can get away with useing any supplemented fats in a diet but i whould suggest that you look into them

**audis4** · 07-13-2006, 08:38 PM

Just a couple things I observed looking at the diet....

1.) Where are the fats; you need fat to burn fat i.e. olive oil, natty peanut butter, mayonnaise, salmon, steak etc.

2.) What time of day do you workout? Make sure to get a PWO shake (whey and dextrose or oats shortly after). PPWO should have plenty of carbs and protein as well. I would base the carbs (depending on how many pro/carb meals you have) pre, post, and post post workout...just my opinion.

3.) I personally would go with something with higher quality protein (dymatize elite whey which only has 112 cals per scoop IMO and mix it w/ water.) and scratch the myoplex.

4.) As far as your last meal...I go with 10 egg whites, 2 tablespoons of natty P.B., and 1/2 cup f/f cottage cheese.

These are just some of the things I do; we will see what the other guys think.

**jport1540** · 07-13-2006, 09:10 PM

for fats I get them from my steak and dish which are part of my meals (3 of them usually are those two). I am also taking flax seed oil with my PWO shake. However, I am allergic to peanutbutter and most nuts. Which really sux for me. Any other suggestions on the diet and pics? Helpful so far! Thanks

**bolin** · 07-13-2006, 11:10 PM

Add some EFA's

I would up the cardio... 20min you are just warming up!
start with 30min.... then work your way up to 1 hour

goodluck

**jport1540** · 07-14-2006, 02:51 PM

I gotta go out of town for 2 days, but am gonna stick to my diet as best as i can, its gonna be hard to eat 6 small meals, but i'll try. Out of curisosity, I weighed myself today, down to 168-169 area. From 172. I know its prolly water, but thats fine. Squat went up today too, so I dont think I am losing muscle. I'll update later. Thanks for the help thus far.

**jport1540** · 07-17-2006, 11:48 PM

I weighed in today. My weight is now fluctuating between 169-170. So I have lost two lbs after the first week. Now that I have worked out some of the kinks in my diet. I expect to lose more this week. Below are some of the pics I took today. Some show a slight difference from last weeks.

**jport1540** · 07-17-2006, 11:52 PM

The rest

**swiss chick** · 07-20-2006, 02:14 PM

how long have you been working out?

**jport1540** · 07-20-2006, 03:14 PM

Working out hard for over a year, other than that on and off a year before that. why do you ask?

**jport1540** · 07-24-2006, 11:30 PM

I have just finsihed my 2nd week on my cutting diet. Last monday I weighed in at 170lbs. This morning I stood on the scale and weighed in at 166 lbs. I think the weight loss is attributed to fat, but also water. I do not beleive muscle because I continue to maintain my size, as i measure weekly and my strength keeps going up. Please give me your thoughts on the pics. I see some what of a difference, but I do not see it as well as everyone else as I see myself evry day when I walk by the mirror. My love handles seem the same size, but that could be me. I was born with unusually high hip bones ( Told so by the physical therapist, after I hurt myself some years back). PLEASE tell me if YOU think this may attribute to my "love handles". Thanks again.

**jport1540** · 07-24-2006, 11:33 PM

biceps

**jport1540** · 07-24-2006, 11:37 PM

some of this weeks pics are taken a different distances, so I am having trouble putting pics side by side and seeing a difference. Let me know your thoughts. Thanks

**END-RAGE** · 07-25-2006, 01:54 AM

wats your body fat percent? do u know? just out of curiosity

**IronAdam** · 07-25-2006, 06:19 AM

Originally Posted by jport1540

I have just finsihed my 2nd week on my cutting diet. Last monday I weighed in at 170lbs. This morning I stood on the scale and weighed in at 166 lbs. I think the weight loss is attributed to fat, but also water. I do not beleive muscle because I continue to maintain my size, as i measure weekly and my strength keeps going up. Please give me your thoughts on the pics. I see some what of a difference, but I do not see it as well as everyone else as I see myself evry day when I walk by the mirror. My love handles seem the same size, but that could be me. I was born with unusually high hip bones ( Told so by the physical therapist, after I hurt myself some years back). PLEASE tell me if YOU think this may attribute to my "love handles". Thanks again.

The only thing attributing to your love handles is fat. Lose it and you'll see you've probably got normal hip bones. FWIW the love handle fat is usually the last to leave your body. You're on your way, now just stick with it and before you know it you'll have reached your goals. Good Luck.

**jport1540** · 07-25-2006, 11:31 AM

in terms of body fat, I think I am somewhere between 14-16%. But I am not sure. The scale at my gym tells you your bf%, but it says i am 12%, but it is never right.

**locutus** · 07-25-2006, 08:56 PM

Bro, you have only been at this for two weeks. Stay focused and spend as many days as you can each week eating correctly per your diet and avoiding bad foods. The other bros are right about the love handles. They will be gone once you get down to a low enough body fat. You will not be able to see a noticeable difference after two weeks. Changes will be gradual. If we could all loss a bunch of fat in 2 weeks, I would diet every month for two weeks.

A lot of other guys have been through this already and you can read their threads to see what they did for inspiration. I am totally behind you and look forward to reading about your progress, but you have to face it that you are going to be in this for the long run, not just for a few weeks or until you see progress. Stick with it, week after week and you will see what we mean. Diet, cardio, weight training and you will be dropping more and more weight as the weeks go on. You look like you are real young so this is a great time to work your body to get in the shape you want to be in to get you through your 20's and be successful at what you do.

Keep at it and I for one and looking forward to your progress.

Loc

**jport1540** · 07-26-2006, 02:05 PM

Thanks for the help loc, you are right, I will lose fat there last, so I can't expect to see results after only 2 weeks. I was talkin to Nova, and he has been helpin me out a ton too. I have decided to now up my cardio from 30 minutes a day, to 45 minutes, twice a day, in the AM on an empty stomach and post workout.

**locutus** · 07-26-2006, 05:17 PM

Originally Posted by jport1540

Thanks for the help loc, you are right, I will lose fat there last, so I can't expect to see results after only 2 weeks. I was talkin to Nova, and he has been helpin me out a ton too. I have decided to now up my cardio from 30 minutes a day, to 45 minutes, twice a day, in the AM on an empty stomach and post workout.

That sounds great, it will help alot. I personally hate cardio so i try and drag my friends to play raquetball or something for an hour every other day just so i dont have to jog or run.

Your pictures on this thread are kinda strange. In some of them you look like you are about 18 percent body fat and then some of them from the very same session look like you are much lower and much thiner depending on how you stand. It was confusing for a while. Cameras suck, unless you are nova, then you look great now matter how the camera takes your pic damnit!!!

Loc

**jport1540** · 07-26-2006, 08:19 PM

yeah, its a shi**y camera. I have to borrow it from a friend, cause I can't find my camera cable. I'm gonna try to buy a new cable and use my good camera.

**jport1540** · 08-01-2006, 09:56 AM

I forgot to post yesterday. I weighed in again, @ 167. Which kinda makes sense, cause last week i "lost" 4 lbs, 2-3 lbs from water i beleive. I will post my updated pictures tonight.

**jport1540** · 08-01-2006, 10:05 PM

updates:

**jport1540** · 08-01-2006, 10:09 PM

more updates:

**jport1540** · 08-01-2006, 10:11 PM

let me know your thougths, especially if you can see any difference in the pics as they progress, since its hard for me to tell. Thanks

**jport1540** · 08-03-2006, 01:38 AM

anyone got anything to say?

**WEBB** · 08-03-2006, 07:18 AM

Originally Posted by jport1540

Let’s see if I can get it “right” this time…lol.. This is my cutting diet. I know its not perfect, but I am still learning. My workout times change, so I didn’t note them, but my largest meal will hopefully be after workout. I am going to add flax, once I get it tomorrow. Please let me know your thoughts and if it will be an effective diet. Also, I am attaching pics as to keep everyone updated on the progress. Please make comments on the pics and/or diet. Thanks in advance for the help. I have cut 25lbs of fat in the past 8 months using a public diet. I am not ready to get rid of the last 15-20 with my 8-12 week cutting diet!!! Before I forget, I am 5’10”, weighed in on Monday, when I started my diet @ 172 lbs. I do a 6 day split in the gym, a day for each group and do 20-30 minutes of cardio 3-4 times a week.

10:00
Meal 1: 6 egg whites (17 cals. Each, 3.5g Protein each, 0g. Fat each)
1 packet of oatmeal ( 160 cals, 3g Fat, 29g. Carbs, 6g. Fiber, 1g sugar, 7g Protein) do not use pack, to much sugar, use rolled oats @ 1/2 a cup
1 scoop of protein mixed in with oatmeal (130 cals, 20 g protein, 2.5g fat, 6g carbs)
add 1tbsp flax oil

Total: 392 calories, 48g Protein, 5.5g Fat, 6g Fiber, 3g sugar, 29g carbs

12:00
Meal 2:
6 ounces of chicken,steak,fish, or lean pork (200 cals, 30g. Protein)
3/4 cup veggies (30 cals, 0g Fat, 5g carbs, 2g Fiber, 2g Sugar, 1g Protein, 6g carbs)
1/2 packet of oatmeal ( 80 cals, 1.5g Fat, 15.5g. Carbs, 3g. Fiber, .5g sugar, 3.5g Protein) switch to 300g sweet potatoes, or 1/2 cup brown rice1/2 scoop of protein (65 cals, 10 g protein, 1.5g fat, 2.5g carbs)

Total: 375 Calories, 41 g of Protein, 8.5g carbs

2:00
Meal 3: 6 ounces of chicken,steak,fish, or lean pork (200 cals, 30g. Protein)
1/2 of a baked sweet potato (90 cals, 2g protein, 20g carbs, 0g fat, 6g carbs)

Total: 290 Calories, 32 g of Protein, 6g carbs

5:00
Meal 4: 6 ounces of chicken,steak,fish, or lean pork (200 cals, 30g. Protein)
3/4 cup veggies (30 cals, 0g Fat, 5g carbs, 2g Fiber, 2g Sugar, 1g Protein, 6g carbs)
1/2 packet of oatmeal ( 80 cals, 1.5g Fat, 15.5g. Carbs, 3g. Fiber, .5g sugar, 3.5g Protein) get rid of this totally
1/2 scoop of protein (65 cals, 10 g protein, 1.5g fat, 2.5g carbs)

Total: 375 calories, 44 g Protein, 24g carbs

7:00
Meal 5: 6 ounces of chicken,steak,fish, or lean pork (200 cals, 30g. Protein)
3/4 cup veggies (30 cals, 0g Fat, 5g carbs, 2g Fiber, 2g Sugar, 1g Protein, 6g carbs)
1/2 of a baked sweet potato (90 cals, 2g protein, 20g carbs, 0g fat) no need for this either, your cutting so lets keep the carbs a little lower til you get closer to your weight you want

Total: 320 calories, 25g. carbs, 2g Fiber, 4g Sugar, 33g Protein

9:00
Meal 6: Myoplex Shake ( 310 cals, 7g Fat, 19g Carbs, 6g Fiber, 2g Sugar, 43g Protein)
Add 1 tbsp Flax oil

Total: 310 calories, 7g Fat, 19g Carbs, 6g Fiber, 2g Sugar, 43g Protein

Total for the day: 2062 calories, 241g Protein, 111 g carbs

This is what i would do, depending on the time you ork out, i would not have any more carbs after your workout, but adding a simple sugar like dextrose or a banana to your PWO is a great idea...hope this helped, WEBB

**jport1540** · 08-10-2006, 01:05 AM

Webb, thanks a ton for the help! I will be implementing the changes ASAP. Also, I weighed in on Monday @ 164. Hopefully by this coming Monday I will be 162. I will add the pics later today. Thanks for the help and support thus far. Keep the suggestions/comments up guys.

-jport

**jport1540** · 08-16-2006, 11:41 AM

Unfortunatley I have not ben on my diet for the past week and a half due to illness and thenhaving to go ut of town, I did however watch what I ate, but its not as clean as my cutting diet. I am getting back on though and hpefully monday the scale will read 162.