Nark,Abbot...

[paddy155]

You Guy's gave me a lot of help with my diet and I will be starting it on wednesday so I have finalised it and would like you to have a little look and tell me what you think if you are not to busy. Thanks again.

Stats- age 26
height 196cm
weight 231 lbs
bf % ?

Based on the Katch-Mcardle formula my maintenance level is 3860. I am looking to cut but still gain a little muscle. My diet for cutting will be made up of 434 g carbs,396 g protein and 60 g fat. Fat and protein numbers are just estimates. Carbs are always 45% of diet and stay constant. Carbs will be in all meals except last.
Cardio will be done am morning,mon-fri on an empty stomach flat out. Heart rate monitor will be worn for asisstance. Cardio will last 60 mins and heart rate will be in the 117-137 pulse range.

My aim is to get my bf to below 10%. Diet looks like this...

Meal 1 (pro/carb)
145g chicken breast = 47.8 pro,6.4 fat
125g oates = 87.5 carbs,16.5 pro,10 fat

Meal 2 (pro/carb)
145g chicken breast = 47.8 pro,6.4 fat
125g oates = 87.5 carbs,16.5 pro,10 fat

Meal 3 (pro/carb)
145g chicken breast = 47.8 pro,6.4 fat
125g oates = 87.5 carbs,16.5 pro,10 fat

Meal 4 (pro/carb)
60g whey = 4 carbs,48 pro,2 fat
87.5 dextrose = 87.5 carbs

Meal 5 (pro/carb)
145g chicken breast = 47.8 pro,6.4 fat
125g oates = 87.5 carbs,16.5 pro,10 fat

Meal 6 (pro)
145g chicken breast = 47.8 pro,6.4 fat

Protein 353g Carbs 447g Fat 74g. This comes to 1412 Kcals from protein,1764 from carbs and 666 from fat. Total of 3842.

So there it is Guy's,sorry for rabbiting on.

[abbot138]

Ok, refresh my memory here if you can, its been a while....You work an extremely active job, correct....and we vaguely estimated BF at 15%.....does this sound right?

[abbot138]

If all that is correct then I would say your about right on. You will have to keep up on the cardio tho if your gonna keep your calories that high. But other than that this should work very well. Oh, except for 2 things: WHERE ARE THE VEGGIES, you need fibrous veggies with all meals (broc, spinach, okra, cale, etc....) gotta do it. And you could probably just switch the PWO shake to oats instead of dex, but thats your call, its debated a lot on here, but if your cutting and your eating the same meal spaced out evenly throughout the day, there's no real need for an insulin spike PWO, in my opinion, save the dex for bulking.

[Scarface69]

as far as i know 145g of chicken breast contains 33g of protein not 47g..

http://www.calorieking.com/foods/cal...gYnJlYXN0.html

[abbot138]

Its about 45g cooked....... USDA site, 100% accurate, very detailed, amino profile, etc..... http://www.nal.usda.gov/fnic/foodcom...st_nut_edit.pl

[paddy155]

Yeah Abbot,I work a very active job. How would my diet change if i were to bulk instead of cut ? I have a just got my hands on enough sust and deca for a 16 week cycle. I am thinking of bulking and then maybe cut up afterwards using the advice you and nark gave me.

[abbot138]

Yeah Abbot,I work a very active job. How would my diet change if i were to bulk instead of cut ? I have a just got my hands on enough sust and deca for a 16 week cycle. I am thinking of bulking and then maybe cut up afterwards using the advice you and nark gave me.

NO! LOL.....your not lean enough to bulk yet bro, have some patience. Obviously its your body, but I would wait or your gonna end up looking sloppy. 16 weeks is a long ass cycle too for someone with your experience (diet/nutrition). Not tryin to rip ya, just wann see you do it right bro. You were on the right track. Save the gear until you get your diet down pat and max out your natural limits.

[Narkissos]

^^Agreed.

-CNS

[paddy155]

Ok Guy's,I agree with the both of you. I knew deep down that I should wait. I have very little paintence and it is something I will have to sort out. Thank you for the support and I will soon post my progress.

[abbot138]

Ok Guy's,I agree with the both of you. I knew deep down that I should wait. I have very little paintence and it is something I will have to sort out. Thank you for the support and I will soon post my progress.

Good for you man. Looking forward to progress pics. Patience is a big part of bodbuilding. Changes to your physique will occur over time but you wont notice them from day to day. Just put your head down and go and before you kow it you'll look and feel like a different person. Try and take pics once a week to track progress, its hard to see improvements when your looking at the same person in the mirror everyday. Good luck.

[paddy155]

Thanks

[paddy155]

Oh,a quick question while I remember. If 145g of chicken breast gives me 47g of protein uncooked,will I still have 47g of protein when it is cooked ?

[abbot138]

welllll, yes and no. I like to weigh my meat cooked to avoid this issue. But to answer your question, it should give you about the same amount of protein, but it will weigh less, ie- 145g of raw doesnt have the same amount of protein as 145g cooked....I saw a post on here a while back about cooking breaking down protein in meat, but just pick one: raw or cooked and stick with it. Just know that pound for pound they arent they same.