Heres my diet...hopefully it supports my training and weight loss.

[i_am_canadian]

this is the basic layout of the diet;
-w/o days - 7 meals (includes PWO shake) and about 300g pro with 160-200g CHO. Meals eaten every 3 hrs approx (from 07:00 - 9pm)
-non w/o days - 6 meals, 240 -300g pro, 70-80g CHO (from 7am - 9pm)
I will be training 6-7 days week. mon, wed, fri, sat with weights. tues, thurs and MAYBE sun doing muay thai kickboxing.
Whats everybody think? Enough fuel to keep me going while cut up. Not sure of any AAS while on but if there is any it will be tren ace, andropen , anadrol .

workout day one
Meal One:
1.Cold cereal like shreddies or Vector (serving size aprox 40 grams of carbs) plus skim milk.
2.12 egg whites (375ml of Simply egg whites) plus 2 whole eggs.
3.Glass of tomato juice.
Meal Two:
1.50-60gms of protein mixed in water.
2.One tbsp of Udos or flax oil.
Meal Three:
1.Two BBQ’ed chicken breasts. (6oz cooked)
2.One med baked potato.4 oz
3.Salad or serving of green veggies
Meal Four:
1.40-50gms of protein.
2.One cup of skim milk plus water added to shake.
3.One piece of fruit
Meal Five:
Post workout
1.1/2 cup of dextrose.
2.30-40gms of whey protein. (I like to use Nectar)
3.10-15gms of BCAA’s (optional)
4.One tea spoon of creatine. (optional
Meal Six:
1.Beef or Chicken stir fry with rice and veggies. 4 oz cooked chicken
Meal Seven:
1. 8 egg whites (125ml of simply egg whites) and one whole egg. (scrambled)
2. One whole wheat pita wrap.
3. One slice fat free cheese slice (cooked in the scrambled eggs)
Veggies optional.
4. One tbsp of Udos or flax oil.

workout day two
Meal One:
1.12 egg whites (375ml of simply egg whites) plus 2 whole egg,
2.2/3 cup (dry) oatmeal, sweetener can be added.
3.One piece of fruit.
Meal Two:
1.50-60gms of protein mixed in water.
2.One tbsp of Udos or flax oil.
Meal Three:
1.1/2 can of tomato soup.
2.One large chicken breast. (chopped into the soup if you like)
3.1 cup (cooked) brown rice added to soup.
Meal Four:
4.40-50gms of protein.
5.One cup of skim milk plus water added to shake.
6.One piece of fruit
Meal Five:
Post workout
5.1/2 cup of dextrose.
6.30-40gms of whey protein. (I like to use Nectar)
7.10-15gms of BCAA’s (optional)
8.One tea spoon of creatine. (optional)
Meal Six:
1.Lean ground beef pati. 6 oz cooked
2.One whole wheat hamburger bun.
3.One or two slices of fat free mozzarella or cheddar cheese.
4.Lettuce, tomato, pickles, etc
5.Serving of whole wheat pasta (aprox 50gms of carbs)
Meal Seven:
1.One can of tuna.
2.One small baked potato or yam. 2oz
3.One tbsp of Udos or flax oil.

non-training day one.
Meal One:
4.Cold cereal like shreddies or Vector (serving size aprox 25 grams of carbs) plus skim milk.
5.12 egg whites (1.5c of Simply egg whites) plus 2 whole egg.
Meal Two:
1.50-60gms of protein mixed with water.
2.One tbsp of Udos or flax oil.
Meal Three:
Chicken Pita
1.One package of chicken tenders or one chopped chicken breast. 6oz cooked
2.One Whole wheat pita wrap.
3.Veggies (optional) fat free sour cream and salsa.
4.Side salad, with low cal dressing.
Meal Four:
1.40-50gms of protein.
2.One cup of skim milk plus water added to shake
Meal Five:
1.Lean steak. 6oz top sirloin cooked
2.One med baked potato. 4oz
3.Green veggies or salad
Meal Six:
1.1.5 cups of fat free cottage cheese, one tbsp of low cal jam can be added.
2.One tbsp of Udos or flax oil.

non-training day two
Meal One:
1.12 egg whites (1.5 c of simply egg whites) plus one whole egg,
2.1/2 cup (dry) oatmeal or another hot cereal like Oat bran,
Meal Two:
1.50-60gms of protein mixed with water.
2.One tbsp of Udos or flax oil.
Meal Three:
1.One can of tuna (packed in water)
2.One whole wheat pita wrap.
3.Fat free cheese slice and veggies can be added.
4.Side salad with low cal dressing.
Meal Four:
1.40-50gms of protein.
2.One cup of skim milk plus water added to shake.
Meal Five:
1.Cod fish or salmon. 6oz raw sockeye
2.One med baked or boiled potato. 4oz
3.Green veggies or Side salad.
Meal Six:
1.8 egg whites plus one whole egg
2.One tbsp of Udos or flax oil.

[Prada]

Dont be so implicit, I dont know from where you derive your "50 g of protien" just write your meals and Macros. If I understand correctly you drink to many shakes and not enough of solid derived protein, albeit you are definitly on the right track just slightly adjust depending on goals, height, weight and training style. Just becareful of the carbs and good idea to include seafood.

[chuck89gt5.0]

I think your diet needs ALOT of work if you are trying to cut.....
I see milk,cheese,cereal,bread BBQ sauce,salad dressing and jelly... all that shit needs to go if you want to get serious about cutting.

[audis4]

I think your diet needs ALOT of work if you are trying to cut.....
I see milk,cheese,cereal,bread BBQ sauce,salad dressing and jelly... all that shit needs to go if you want to get serious about cutting.

I agree. Read the cutting sticky. On your non training days you don't have very many carbs. You didn't even list your macros.....

[i_am_canadian]

The things in the diet that arent usually in a cutting diet (milk, cheese, cereal, bbq sauce, salad dressing and jelly) are used in extreme moderation.
-Milk is always skim and exactly a cup or less
-Cereal is shreddies or vector measured to the gram, as is milk. (i find better results when i include milk in my diet, calcium, etc)
-Cheese is fat free slices, use about half a slice when i can no longer stomach the taste of eggs. There is no bbq sauce i didnt think.
-Jelly in the cottage cheese is sugar free, usually about a teaspoon per tub.
-Salad dressing is the same as other condiments, usually a teaspoon for my servings on a LARGE salad.

Also i am training pretty much 7 days a week, 3 sessions being 2 hour muay thai kickboxing classes with a extremely high intensity, as well as 3-4 1 hour intense weight workouts (currently training DC style again)

I thought i inlcuded the daily macros,
-w/o days between 290 and 300g pro/190-260g CHO/added fats about 30g
-non w/o days between 250-290g pro/70-80g CHO(doesnt incluse trace carbs from veggies)/added fats are about 30g

[chuck89gt5.0]

[QUOTE=i_am_canadian]The things in the diet that arent usually in a cutting diet (milk, cheese, cereal, bbq sauce, salad dressing and jelly) are used in extreme moderation.
-



If you want to get serious about getting shredded you need to cut those out COMPLETELY! Those are not bodybuilding foods. When you eat like a normal person you will look like a normal person plain and simple....

[audis4]

I myself never go that low on carbs for off days. You still need those carbs for muscle repair. Up the cardio a bit on the weekends. I would totally drop the milk. As far as salad dressing, use balsamic vinegar and olive oil with chicken for a pro/fat meal.
Switch to oats, drop the shreddies or vector.
Make your eggs into a pancake and put on I can't believe it's not butter spray with cinnamon and c/f syrup.
7days/week of training is overkill man. You need time to rest