can someone fix my diet up???

[daniel_3855]

hi if anyone has the time can you make me a strict cutting diet for me, including times when to eat what.

will be lifting at 5.30 and cardio at 6. all after work

iam 23
5ft9
12.3stone
around 15-17%bf
the foods i would like to use is -

chicken breast grilled or boiled???
steamed fish
tin tuna in brine
whey shakes
egg whites scramble???
veg
quaker oats with boiling water????
new potatoes or jackets?

i want to loose as much fat as poss.
thanks

also whats this flax oil, coconut oil stuff all about?? is it just cooking oil???

[whiteronniewannabe]

Meal 1
1/2 cup oat bran
1 cup frozen blueberries
1 tbsp flaxseed
1/2 oz walnuts
1 scoop protein powder

Meal 2
1 cup plain, nonfat yogurt with vanilla extract
6 hardboiled egg whites
1 tbsp dried cranberries
1 tbsp ground flax seed

Meal 3
1 whole wheat pita
4 oz grilled chicken
1 orange
Sliced lettuce and tomato
1/2 oz almonds

Meal 4 - Tuna Burger
1 can tuna in spring water, drained
1 clove garlic, chopped
1 egg, beaten
2 tbsp grainy mustard
Mix all ingredients above and grill
1/2 cup cooked quinoa
1 orange

Meal 5
3 cups spinach leaves
2 strips turkey bacon
1/2 cup black beans
1/2 cup mushrooms
1 cup chopped carrots
3 oz grilled chicken

Meal 6
9 egg whites
1 slice Canadian bacon
1 oz reduced fat pepper jack cheese
1 apple & 1 pear

note the tuna in spring water, not brine!

Does this help at all?

[daniel_3855]

hi thanks but need to use the food that i have got?

also seems like alot of food for a cutting diet??

[audis4]

MAKE YOUR OWN DIET!!!!!

...or pay me

[whiteronniewannabe]

Adjusted meal plan for cutting below. Any reason you cant eat those listed before? Im making a guess that like me you live at home?! Audis4 is kinda right though, youve got to make your own and research the values of food ie: proteing, carbs fats. This is a proforma cutting cycle. Youve still got to eat alot of times throughout the day. Its not like your eating the big bulking meals. You havent given much to play with on the diet btw but, on what you say you have, maybe try the following:

Meal 1
1 cup quaker oats (check protein & carbs levels)
1 tbsp flaxseed
1 scoop protein powder

Meal 2
6 hardboiled egg whites
1 tin of tuna (spring water)
1 tbsp ground flax seed

Meal 3
1 whole wheat pita
4 oz grilled chicken
1 orange
Sliced lettuce and tomato

Meal 4 -
1 can tuna
new potatoes
1 orange
veg

Meal 5
4 oz grilled chicken
1 veg portion

Meal 6
9 egg whites
1 apple & 1 pear
protein shake

[novastepp]

essentially combine your foods together into smaller meals. 6-7 ideally. you can separate carbs and fats if you are using supplemental fat sources. figure your caloric needs and then find amounts for your foods, then separate into meals.