Cutting for the 1st time. Appreciate any help.

**24labor** · 07-15-2007, 09:08 PM

Hey guys been a while since I posted a diet here but here's my first real attempt at a cutting diet just hoping to get a little feedback about what to take out or add in.

Age: 22
Weight:200
BF: 16%

new diet below

**abstrack** · 07-15-2007, 10:41 PM

Very clean diet nonetheless. A bit too much carbs for me, but you have to see what works for you.

**JC2007** · 07-16-2007, 01:42 PM

Drop the carbs a bit and up the EFA's.

**TR'05** · 07-16-2007, 02:04 PM

looks pretty good to me, bro.

I would suggest cutting the PWO carbs via fruit in half and adding another source, as fruit is optimal for replenishing liver glycogen rather than muscle glycogen...Fruit in moderation, of course, is perfectly fine IMO, as there is not as much fructose as most people believe; thus, it will be replenishing muscle glycogen to some extent. That being said, I like to include moderate amounts of fruit in two or three other meals...if you're a big fan of fruit, I think you could be able to do this...When I cut, the fruit in my meals is definately the best tasting food in the diet.

Also, Meal 5, 6 & 7 could have a little more fat- in particular meal 7 to help slow digestion.

**24labor** · 07-22-2007, 01:12 PM

ok more changes below

**JC2007** · 07-22-2007, 01:23 PM

Originally Posted by 24labor

well I've made a few adjustments by dropping my carbs and add a little more EFA's which cut total Kcals, but I still feel I have a little too much Kcals. I'll give this a try though for a little while and see which results I g I figure I burn more Kcals then I think with work and everything. Any other suggestions? More hn happy to hear any suggestions. Thanks

Meal 1: 10 egg Whites (Kcal:350 P:30 C:0 F:0)
1/2 Cup Oats (Kcal:150 P: 5 C:26 F:3)

Meal 2: 4.5oz Chicken (Kcal:210 P:39 C:0 F: 4)
1/2 Cup White Rice: (Kcal:240 P:5 C:60 F:0)

Meal 3: (PWO) 2 scoops Protein (Kcal:240 P:48 C:6 F:2)
Fruit: (Kcal:270 P:0 C:64 f:0)

Meal 4 (PPWO) 4.5oz Chicken (Kcal:210 P:39 C:0 F: 4)
3/4 Whole Wheat Pasta (Kcal:210 P:7 C:41 F:1)

Meal 5: 1.5 cans Tuna (Kcal:225 P:45 C:0 F:2)
1 Cup Veggies (Kcal:40 P:2 C:8 F:0)
1 Tsp Olive Oil (Kcal:120 P:0 C:0 F:14)

Meal 6: 4oz Turkey (Kcal:200 P:34 C:0 F:2)
1/2 Cup Veggies (Kcal:20 P:1 C:4 F:0)
1 Tsp Olive Oil (Kcal:120 P:0 C:0 F:14)

Meal 7: Cottage Cheese 1% Fat (Kcal:144 P:26 C:5 F:2)
1 tsp Olive Oil (Kcal:120 P:0 C:0 F:14)
Spinach for some fiber

Totals: Kcal: 2724 Protein: 278 Carbs:193 Fats: 47

I would switch Meal 2 for a pro/fat meal instead.

**orion565** · 07-22-2007, 03:13 PM

I would drop the whole wheat pasta and that should get you down to ~2500 calories

**HowIdo** · 07-23-2007, 06:02 AM

Diet looks pretty good but i would add eat a fast digesting carb source for PWO instead of the fruit which is mainly for Liver glycogen. I would also eat more and different types of EFA's such as Almonds or Natty PB.

Also bro if my math is right your Kcals come out to only 2307 calories.....

278 x 4 = 1112
193 x 4 = 772
47 x 9 = 423

Which means your calories are low brother. Check them over again to make sure. Good luck

**24labor** · 08-01-2007, 10:07 PM

Alright with my day off I totaled my diet again and added/took out some things and got my Kcals around what I would like give or take a few. For off days I didn't post it but I think I'm going to make all but Meal 1 Pro/Fat meals replacing the total Kcals from carbs with the same amount in EFAs. What do you think?

Meal 1: 10 egg Whites (Kcal:208 P:30 C:0 F:0)
1/2 Cup Oats (Kcal:150 P: 5 C:26 F:3)

Meal 2: 4.5oz Chicken (Kcal:192 P:39 C:0 F: 4)
1/2 Cup White Rice: (Kcal:260 P:5 C:60 F:0)

Meal 3: (PWO) 2 scoops Protein (Kcal:240 P:48 C:6 F:2)
2 oz. Dextrose: (Kcal:224 P:0 C:56 f:0)

Meal 4 (PPWO) 4.5oz Chicken (Kcal:192 P:39 C:0 F: 4)
3/4 Whole Wheat Pasta (Kcal:201 P:7 C:41 F:1)

Meal 5: 1 can Tuna (Kcal:150 P:32 C:0 F:2)
1 Cup Veggies (Kcal:40 P:2 C:8 F:0)
1 Tsp Olive Oil (Kcal:126 P:0 C:0 F:14)

Meal 6: 4oz Turkey (Kcal:200 P:34 C:0 F:2)
1 Cup Veggies (Kcal:40 P:2 C:4 F:0)
1 Tsp Olive Oil (Kcal:120 P:0 C:0 F:14)

Meal 7: Cottage Cheese 1% Fat (Kcal:150 P:28 C:5 F:2)
1 tsp Olive Oil (Kcal:126 P:0 C:0 F:14)
2oz Chicken Breats (Kcal:86 P:17 C:0 F:2)
Spinach for some fiber

Totals: Kcal: 2518 Protein: 288 Carbs:210 Fats: 62

**novastepp** · 08-02-2007, 05:09 AM

what's activity going to be like? are you cutting without weights and cardio?

**24labor** · 08-02-2007, 07:12 AM

Originally Posted by novastepp

what's activity going to be like? are you cutting without weights and cardio?

Lifting 4 days a week/cardio 2-3 times a week/work(at the gym) 5-6 days a week

**novastepp** · 08-02-2007, 06:19 PM

lifting should be intense. shorten the rests and lighten the weight. do BIG mass movements... deadlift, squat, power clean, rows, ect. and personally you should be doing cardio at least 4 times a week. for an hour. doesn't necessarily need to be done in the a.m. either...

**24labor** · 08-02-2007, 10:30 PM

Originally Posted by novastepp

lifting should be intense. shorten the rests and lighten the weight. do BIG mass movements... deadlift, squat, power clean, rows, ect. and personally you should be doing cardio at least 4 times a week. for an hour. doesn't necessarily need to be done in the a.m. either...

Lifting isn't a problem I push it to the limits. I'll bump the cardio up a little bit and check the results. Thanks for the input Nova

**novastepp** · 08-03-2007, 05:09 AM

do you consume that many carbs on your off days?

**24labor** · 08-03-2007, 08:28 AM

Originally Posted by novastepp

do you consume that many carbs on your off days?

no for off days I drop my pre and post work out and change them to Pro/Fat meals but keep my PPWO meal and change that with my second meal so that meals 1 and 2 are Pro/Carb.

**novastepp** · 08-04-2007, 10:20 AM

ok if i would say any last comments it would be that you should scrap the dextrose and just put in some oats and mix your whey with skim milk. ive never seen dextrose produce results better than a good ol carb source.

**HowIdo** · 08-06-2007, 07:33 AM

To each his own brother. I guess it depends on many things ( Training intensity, carb sensitivity, goals etc.) Dextrose is great IMO and makes perfect sense to me.

**novastepp** · 08-06-2007, 05:04 PM

it makes sense to eat a lot of sugar?

its all bro knowledge passed down from ancient times when nutrition was in its early days... we know now that it does nothing that eating in general can't accomplish.

**HowIdo** · 08-07-2007, 07:09 AM

Oh so i guess now your an ancient philosopher.......Glad to know brother and i will consult you when I have to take a History class. I would like to see whos training/dieting techniques are complementing who better? All I said is do what works for you and you want to start talking about ancient times! Have a great day

**JC2007** · 08-07-2007, 09:01 AM

Originally Posted by HowIdo

Oh so i guess now your an ancient philosopher.......Glad to know brother and i will consult you when I have to take a History class. I would like to see whos training/dieting techniques are complementing who better? All I said is do what works for you and you want to start talking about ancient times! Have a great day

He didn't mean ancient times literally... Nova is a respected member here, while you're a newbie. Research and learn before you lash out at others helping you out.

**PEWN** · 08-07-2007, 09:04 AM

Originally Posted by HowIdo

Oh so i guess now your an ancient philosopher.......Glad to know brother and i will consult you when I have to take a History class. I would like to see whos training/dieting techniques are complementing who better? All I said is do what works for you and you want to start talking about ancient times! Have a great day

calm down a bit there bud...

**novastepp** · 08-07-2007, 08:19 PM

Originally Posted by HowIdo

Oh so i guess now your an ancient philosopher.......Glad to know brother and i will consult you when I have to take a History class. I would like to see whos training/dieting techniques are complementing who better? All I said is do what works for you and you want to start talking about ancient times! Have a great day

hey i'm fine with that, lets compare pics. or better yet why don't you let me see your diet and training plan... because the guys with the biggest mouths are usually the ones who need the most help.

i'm still interested in knowing why YOU think dextrose "makes perfect sense to you".
school me. "bro"

**HowIdo** · 08-08-2007, 07:39 PM

Sorry bros was having a bad day and I apologize for my previous comments. Nova my bad man! I guess i forgot everyone is here to help however, I am very educated in health and fitness and guess I forgot to act mature. I will stay respectful from now on because there is a lot of great information on this site.