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  1. #1
    caper is offline Junior Member
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    Pls Review my Cutting Diet

    23age, 176lbs,5'8", 18% body fat, trying to get down to 10% but still retain the muscle i have

    i have this in a nice excel document but obviously wouldnt transfer over...so it is below in the form of PROTEIN/ CARB/ FAT/ CALORIES

    or you can check out the word document in a neat format!!! it is also below...you can read that one alot easier!



    PRO CARB FAT CAL
    Meal One: About 6:30am
    Small Shake
    1 scoops of MHP Probolic-SR protein) 20 4 5 150
    1 Scoop powder Egg whites 23 8 5 100
    2 shedded Wheat Biscuts 2 Biscuits 10 48 8 140
    1 Orange or grapefruit Fruit 1 19 0 80

    Optional Meals for Meal 1
    1.) ½ cup oatmeal w/ brown sugar 5 27 3 145
    2.) 4 oz Turkey 33 0 4 175
    3.) 2 wheat toast w/ peanut butter 14 30 18.4 280

    Meal 2 (9:30)

    10 oz. Lean Turkey 93% Fat free 30 0 8 350

    1 Orange or grapefruit Fruit 1 19 0 80

    Optional Meals for Meal 2
    1.)Protein Shake..easy to drink and work 20 4 5 300

    Meal 3 (11:30)
    2-4oz Tuna cans 15-30 0 0 70-140

    1 red potato or sweet pot 3 36 0 145

    Romaine Salad w/ light ranch or wine spray 1 3 0 20


    WORK ENDS at 4pm then I go straight to gym

    Meal 4 (PWO)
    Protein Shake..2 scoops 20 4 5 300
    Fruit 1 19 0 80

    Meal 5 (Dinner…hour after workout)
    8oz-10oz Chicken Breast 42 0 6 268
    1 cup Brown Rice 5 44 1.75 216
    Veggies 3 9 15 169

    Optional Meals for Meal 2
    1.) roast beed, groud beef chuck in patty form, fish, steak

    Meal 6 before bed
    7oz veggies 3 9 15 169
    or Small Shake (1 scoop)_ 20 4 5 150
    Attached Files Attached Files
    Last edited by caper; 10-06-2006 at 10:27 AM.

  2. #2
    brutesinme's Avatar
    brutesinme is offline Member
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    list the totals for the day, easy to do in a spreadsheet.
    I'm not a big fat of processed carbs, i'd cut out the shredded wheat/bread for breaky, go with the oats, use berries to sweeten it, forgo the sugar.

  3. #3
    caper is offline Junior Member
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    revised with totals!! see orginal post!

  4. #4
    audis4's Avatar
    audis4 is offline Eat, Sleep, Lift...Repeat!
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    Quote Originally Posted by caper
    23age, 176lbs,5'8", 18% body fat, trying to get down to 10% but still retain the muscle i have

    i have this in a nice excel document but obviously wouldnt transfer over...so it is below in the form of PROTEIN/ CARB/ FAT/ CALORIES

    or you can check out the word document in a neat format!!! it is also below...you can read that one alot easier!



    PRO CARB FAT CAL
    Meal One: About 6:30am
    Small Shake
    1 scoops of MHP Probolic-SR protein) 20 4 5 150
    1 Scoop powder Egg whites 23 8 5 100
    2 shedded Wheat Biscuts 2 Biscuits 10 48 8 140
    1 Orange or grapefruit Fruit 1 19 0 80
    Why so complicating? Just do like 10 eggwhites and 1 cup oats or whatever fits into your total macros.

    Optional Meals for Meal 1
    1.) ½ cup oatmeal w/ brown sugar 5 27 3 145
    2.) 4 oz Turkey 33 0 4 175
    3.) 2 wheat toast w/ peanut butter 14 30 18.4 280
    Ditch the brown sugar and toast w/ PB. I really only eat WW bread while bulking....1 meal max.

    Meal 2 (9:30)

    10 oz. Lean Turkey 93% Fat free 30 0 8 350

    1 Orange or grapefruit Fruit 1 19 0 80
    Lose the juice, terrible for cutting. Watch your fruits, high in sugar. 10 oz turkey is much more than 30g protein. Stick to 4-6oz. add a carb or fat here.

    Optional Meals for Meal 2
    1.)Protein Shake..easy to drink and work 20 4 5 300
    Glad this is convienent for you. I would only have a shake PWO. That protein will be digested in no time, your cutting, your always going to be hungry. What kind of protein shake is it? They are all shit unless its a premaid one i.e. dymatize elite whey etc.

    Meal 3 (11:30)
    2-4oz Tuna cans 15-30 0 0 70-140

    1 red potato or sweet pot 3 36 0 145

    Romaine Salad w/ light ranch or wine spray 1 3 0 20
    Good.

    WORK ENDS at 4pm then I go straight to gym

    Meal 4 (PWO)
    Protein Shake..2 scoops 20 4 5 300
    Fruit 1 19 0 80
    Good. I would do a banana.

    Meal 5 (Dinner…hour after workout)
    8oz-10oz Chicken Breast 42 0 6 268
    1 cup Brown Rice 5 44 1.75 216
    Veggies 3 9 15 169
    good. Check the macros (protein) on the 8-10oz chicken. Thats closer to 6-8oz I would assume.

    Optional Meals for Meal 2
    1.) roast beed, groud beef chuck in patty form, fish, steak

    Meal 6 before bed
    7oz veggies 3 9 15 169
    or Small Shake (1 scoop)_ 20 4 5 150
    I would do something like 10 eggwhites and 2 tb of natty PB or olive oilve. Add in a little cottage cheese if it fits with your whole approach.

    In BOLD above.
    Where are your total macros?
    Eat more veggies in your meals.
    Also, your meals aren't very 'proportionate'....79g of carbs in one meal and 19g in another. I would do no more than 54 per meal JMO.
    Last edited by audis4; 10-06-2006 at 11:01 AM.

  5. #5
    caper is offline Junior Member
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    the totals i just did in the Word Document attached

  6. #6
    brutesinme's Avatar
    brutesinme is offline Member
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    when we are asking for total macros, we are not just asking for the calories in a meal, but the SUM TOTAL OF THE DAY. eg: 280 g protein 100 g carbs 60 g fats or whatever it is. We are not going to do you addition for you.

  7. #7
    audis4's Avatar
    audis4 is offline Eat, Sleep, Lift...Repeat!
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    Quote Originally Posted by brutesinme
    when we are asking for total macros, we are not just asking for the calories in a meal, but the SUM TOTAL OF THE DAY. eg: 280 g protein 100 g carbs 60 g fats or whatever it is. We are not going to do you addition for you.
    yes, do what brute said, caper.

  8. #8
    IBdmfkr's Avatar
    IBdmfkr is offline AR VET
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    Getting there caper but I still see a lot of junk in the diet that isn't needed.. audi pointed out most of it. If you wanna lean up you gotta lose the junk, make the sacrifices.

  9. #9
    caper is offline Junior Member
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    PRO CARB FAT CAL

    Meal One: About 6:30am
    ½ cup oatmeal w/ brown sugar 5 27 3 145
    10 egg whites..or small shake with egg white powder
    Shake- 23 8 5 100
    or 10egg whites-30g 0 0 160
    1 banana 1 19 0 80
    Somedays replace eggs with 4 oz turkey 33 0 4 175

    TOTAL: 36pro 54carb 8fat 485cal

    Meal 2 (9:30)

    6 oz. Lean Turkey 93% Fat free 30 0 8 350
    Hand Full of nuts(1 oz or 34 nuts) 7 7 13 170

    TOTAL: 37pro 7carb 21fat 520cal

    Meal 3 (11:30) (lunch
    2-4oz Tuna cans 15-30 0 0 70-140
    1 red potato or sweet pot 3 36 0 145
    Romaine Salad w/ light ranch or wine spray 1 3 0 20

    TOTAL: 19pro 39carb 0fat 245cal

    WORK ENDS at 4pm then I go straight to gym

    Meal 4 (PWO)
    Protein Shake..2 scoops 20 4 5 300
    Banana 1 19 0 80

    TOTAL: 21pro 23carb 5fat 380cal

    Meal 5 (Dinner…hour after workout)
    6-8oz Chicken Breast 42 0 6 268
    1 cup Brown Rice 5 44 1.75 216
    Veggies 3 9 15 169

    TOTAL: 50pro 53carb 23fat 653cal

    Optional Meals for Meal 2
    1.) roast beed, groud beef chuck in patty form, fish, steak

    Meal 6 before bed
    7oz veggies 3 9 15 169
    or Small Shake (1 scoop)_ 20 4 5 150

    TOTAL: 23pro 13carb 20fat 319cal


    TOTAL: 186pro 228carb 77fat 2602cal

  10. #10
    caper is offline Junior Member
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    hrmm cal's seem high!! help i need to start this diet tomorrow!!

  11. #11
    audis4's Avatar
    audis4 is offline Eat, Sleep, Lift...Repeat!
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    Quote Originally Posted by caper
    PRO CARB FAT CAL

    Meal One: About 6:30am
    ½ cup oatmeal w/ brown sugar 5 27 3 145
    10 egg whites..or small shake with egg white powder
    Shake- 23 8 5 100
    or 10egg whites-30g 0 0 160
    1 banana 1 19 0 80
    Somedays replace eggs with 4 oz turkey 33 0 4 175
    Just do 1/2 cup oats/ten egg whites...DONE! No, brown sugar or shake.
    TOTAL: 36pro 54carb 8fat 485cal

    Meal 2 (9:30)

    6 oz. Lean Turkey 93% Fat free 30 0 8 350
    Hand Full of nuts(1 oz or 34 nuts) 7 7 13 170
    Good.
    TOTAL: 37pro 7carb 21fat 520cal

    Meal 3 (11:30) (lunch
    2-4oz Tuna cans 15-30 0 0 70-140
    1 red potato or sweet pot 3 36 0 145
    Romaine Salad w/ light ranch or wine spray 1 3 0 20
    do 4oz of tuna.
    TOTAL: 19pro 39carb 0fat 245cal

    WORK ENDS at 4pm then I go straight to gym

    Meal 4 (PWO)
    Protein Shake..2 scoops 20 4 5 300
    Banana 1 19 0 80
    Good.
    TOTAL: 21pro 23carb 5fat 380cal

    Meal 5 (Dinner…hour after workout)
    6-8oz Chicken Breast 42 0 6 268
    1 cup Brown Rice 5 44 1.75 216
    Veggies 3 9 15 169
    Good.
    TOTAL: 50pro 53carb 23fat 653cal

    Optional Meals for Meal 2
    1.) roast beed, groud beef chuck in patty form, fish, steak

    Meal 6 before bed
    7oz veggies 3 9 15 169
    or Small Shake (1 scoop)_ 20 4 5 150
    I don't like this. Like I said, do something like eggwhites and natty PB with some greens.
    TOTAL: 23pro 13carb 20fat 319cal


    TOTAL: 186pro 228carb 77fat 2602cal
    I would start out with those macros even though the carbs seem a little high but just reduce as you seen fit. Good luck bro.

  12. #12
    IBdmfkr's Avatar
    IBdmfkr is offline AR VET
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    I think the macros look fine although you added them wrong, according to what you listed it is around 2300 calories. I'd drop the fat back to around 50g/day which will cut your total calories to around 2100, giving your approx a 35/45/20 split (Prot/Carbs/Fat).

  13. #13
    Panzerfaust's Avatar
    Panzerfaust is offline Ron Paul Nuthugger
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    I also agree with Audis4 and am glad to see you are getting sound advice, to much shit floating around this board lately and i rarely even check this forum anymore due to it.

    Your carbs are high as hell IMO. To many pro/carb meals IMO for a cutting diet.

    I would do a

    pro/fat
    pro/fat
    pro/fat
    Apple, ECA (30 minutes before going to the gym)
    PWO
    PPWO w/ ALA

    Fruit can be utilized in a cutting diet, it's just a matter of where you place it. The apple is good for replinishing liver glycogen.

    I would also add Lemon to your water as lemon helps tighten skin etc.
    ***No source checks!!!***

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