Finally Got It Done, Diet Critique Please!!!

**tunedx** · 11-17-2008, 08:31 PM

Just had body fat test done today 5'9", 168lbs,16.3% Goal: 11%, 165lbs
Once this is reached I want to try lean bulk.

Meal 1 4:00am (Pre-workout)
Workout 5:00 - 6:00am
Meal 2 6:00am (PWO)
Meal 3 8:30am
Meal 4 11:00am
Meal 5 1:30pm
Meal 6 4:00pm
Meal 7 6:30pm (Last Meal Before Bed)

High Carb
Cals Protein Carb Fat Fibre
Meal 1 (4:00am)
1 Large Whole Egg(s) 75 6 1 5 0
8 Large Egg Whites 128 24 0 0 0
1 Grapefruit (1/2) 76 2 20 0 1
.5 cup, Oatmeal 73 3 13 1 5
1 cup, Cauliflower (raw) 24 2 5 0 3

Total: 376 37 39 6 9

Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
1.5 scoop(s) Protein 207 40 6 2.25 0
.5 cup, Oatmeal (cooked) 73 3 13 1 5
1 Pear(s) (1 medium) 98 1 25 0 4

Total: 378 44 44 3 9

Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
.5 scoop(s) Protein 69 13.50 2 .75 0
6 Large Egg Whites 96 18 0 0 0
6 Rice Cake(s) (plain) 210 6 42 0 0

Total: 375 37 44 .75 0

Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1 cup, Cottage Cheese 180 30 12 .80 0
1 Green Apple(s) 81 0 21 0 5
.5 oz, Almonds 75 2.80 2.85 6.25 1.50
1 Rice Cake(s) (plain) 35 1 7 0 0
1 cup, Broccoli (raw) 24 3 5 0 9

Total: 378 44 44 3 9

Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
4 oz, Chicken Breast 140 32 0 4 0
.75 cup, Chick Peas 157 8 25 2.25 5.25
1.00 cup, Broccoli (raw) 24 3 5 0 9
1.00 Orange(s) (1 large) 62 1 15 0 3

Total: 383.50 44 45 6 17.25

Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
7 oz, Lean Grd Chicken 252 35 0 12.60 0.5 oz, Yam (baked) 126 4.5 27 0 27

Total: 378.00 39.00 27.00 12.60 27

Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
6 oz, Tilapia 219.60 45.60 0 7.20 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 338 45.60 0 21.20 0

Daily Total: 2624 285 247 57 77

Low Carb

Cals Protein Carb Fat Fibre

Meal 1 (4:00am)
1 Large Whole Egg(s) 75 6 1 5 0
7 Large Egg Whites 112 21 0 0 0
1 cup, Oatmeal 146 6 26 2 10
.5oz, Raisins 41 .50 12.50 0 1.50

Total: 374 33 39 7 11

Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
1.5 scoop(s) Protein 207 40 6 2.25 0
.5 cup, Oatmeal (cooked) 73 3 13 1 5
1 Pear(s) (1 medium) 98 1 25 0 4

Total: 378 44 44 3 9

Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
.5 scoop(s) Protein 69 13.50 2 .75 0
4 Large Egg Whites 300 24 4 20 0

Total: 369 37 6 20.75 0

Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1 cup, Cottage Cheese 180 30 12 .80 0
.5 oz, Almonds 75 2.80 2.85 6.25 1.50
3 Rice Cake(s) (plain) 35 1 7 0 0
1 cup, Broccoli (raw) 24 3 5 0 3

Total: 384 37 40 7 4.50

Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
6 oz, Chicken Breast 210 48 0 6 0
4 cup, Broccoli (raw) 96 12 20 0 36
.5oz, Almonds 75 2 2.85 6.25 1.50

Total: 381 62 22 12.25 37.50

Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
6 oz, Chicken Breast 210 48 0 6 0
4 cup, Lettuce 35 5 5 0 5
1 tbsp, Olive Oil 119 0 0 14 0

Total: 364 53 5 20 5

Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
7 oz, Tilapia 256.60 53.20 0 8.40 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 375 53 0 22.40 0

Daily Total: 2625 322 158 92 67

No Carb

Cals Protein Carb Fat Fibre
Meal 1 (4:00am)
3 Large Whole Egg(s) 225 18 3 15 0
8 Large Egg Whites 128 24 0 0 0

Total: 353 42 3 15 0

Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
2 scoop(s) Protein 276 54 8 3 0
2 tbsp, Ground Flaxseed 90 0 4 6 6

Total: 366 54 12 9 6

Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
.75 scoop(s) Protein 82 15 2 1.13 .75
4 Large Egg Whites 300 24 4 20 0

Total: 382 39 6 21.13 .75

Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1.25 cup, Cottage Cheese 225 37 15 1 0
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 375 43 20 13 3

Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
5 oz, Chicken Breast 175 40 0 5 0
2 cup, Cauliflower (raw) 48 4 10 0 6
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 373 49.60 15.70 17.50 9

Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
5 oz, Lean Grd Chicken 175 40 0 5 0
2 cup, Broccoli 48 6 10 0 18
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 378 36 15 21.50 21

Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
7 oz, Tilapia 256.60 53.20 0 8.40 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 375 53 0 22.40 0

Daily Total: 2602 317 73 120 39

Summary:

High Carb 2624cal 285p 247carb 57fat 77fibre
Low Carb: 2625cal 322p 158carb 92fat 67fibre
No Carb 2602cal 317p 73carb 120fat 39fibre

**M302_Imola** · 11-18-2008, 02:55 PM

I've got some feedback but have to much work to get done right now. Give me a few and I will get back to you.

**tunedx** · 11-18-2008, 03:14 PM

No probs. Anyone else with suggestions

**M302_Imola** · 11-19-2008, 06:56 AM

Originally Posted by tunedx

Just had body fat test done today 5'9", 168lbs,16.3% Goal: 11%, 165lbs
Once this is reached I want to try lean bulk.
Seems as though your goal of 11% at 165lbs might be a little unrealistic. I have not doubt that you can get down to 11% bf but I think you will more than likey weigh less than 160 lbs. Just don't live or die by the scale, trust the mirror.
Meal 1 4:00am (Pre-workout)
Workout 5:00 - 6:00am
Meal 2 6:00am (PWO)
Meal 3 8:30am
Meal 4 11:00am
Meal 5 1:30pm
Meal 6 4:00pm
Meal 7 6:30pm (Last Meal Before Bed)

High Carb
Cals Protein Carb Fat Fibre
Meal 1 (4:00am)
1 Large Whole Egg(s) 75 6 1 5 0
8 Large Egg Whites 128 24 0 0 0
1 Grapefruit (1/2) 76 2 20 0 1
.5 cup, Oatmeal 73 3 13 1 5
1 cup, Cauliflower (raw) 24 2 5 0 3

Total: 376 37 39 6 9
Drop the cauliflower (no need to slow down digestion in your first meal, especially since it is your pre workout meal) and add another .5 cup oats. This will increase your cals in this meal but don't worry since this is your first meal of the day

Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
1.5 scoop(s) Protein 207 40 6 2.25 0
.5 cup, Oatmeal (cooked) 73 3 13 1 5
1 Pear(s) (1 medium) 98 1 25 0 4

Total: 378 44 44 3 9
looks good, bananas are a good pwo fruit as well.

Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
.5 scoop(s) Protein 69 13.50 2 .75 0
6 Large Egg Whites 96 18 0 0 0
6 Rice Cake(s) (plain) 210 6 42 0 0

Total: 375 37 44 .75 0
Not to keen on the rice cakes, a better choice would be sweet potato, brown rice, or oats

Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1 cup, Cottage Cheese 180 30 12 .80 0
1 Green Apple(s) 81 0 21 0 5
.5 oz, Almonds 75 2.80 2.85 6.25 1.50
1 Rice Cake(s) (plain) 35 1 7 0 0
1 cup, Broccoli (raw) 24 3 5 0 9

Total: 378 44 44 3 9
Again, replace the rice cake and only consume half of the apple
Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
4 oz, Chicken Breast 140 32 0 4 0
.75 cup, Chick Peas 157 8 25 2.25 5.25
1.00 cup, Broccoli (raw) 24 3 5 0 9
1.00 Orange(s) (1 large) 62 1 15 0 3

Total: 383.50 44 45 6 17.25
Drop the orange and add around 40g of low GI carbs

Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
7 oz, Lean Grd Chicken 252 35 0 12.60 0.5 oz, Yam (baked) 126 4.5 27 0 27

Total: 378.00 39.00 27.00 12.60 27
Looks good, maybe throw in a small amount of efa's (ex. fish oil)

Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
6 oz, Tilapia 219.60 45.60 0 7.20 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 338 45.60 0 21.20 0
looks good, not sure I would have tilapia everyday now that there is an article out bashing all of the saturated fat that tilapia contains. You can sub any lean protein source here as well.

Daily Total: 2624 285 247 57 77

Low Carb

Cals Protein Carb Fat Fibre

Meal 1 (4:00am)
1 Large Whole Egg(s) 75 6 1 5 0
7 Large Egg Whites 112 21 0 0 0
1 cup, Oatmeal 146 6 26 2 10
.5oz, Raisins 41 .50 12.50 0 1.50
Good
Total: 374 33 39 7 11

Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
1.5 scoop(s) Protein 207 40 6 2.25 0
.5 cup, Oatmeal (cooked) 73 3 13 1 5
1 Pear(s) (1 medium) 98 1 25 0 4

Total: 378 44 44 3 9
not bad, you could drop the pear and increase the oats to 1 cup
Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
.5 scoop(s) Protein 69 13.50 2 .75 0
4 Large Egg Whites 300 24 4 20 0

Total: 369 37 6 20.75 0
You need to add a fat source here and I think your numbers are off on the egg whites. Canned tuna would be a good protein substitute here.

Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1 cup, Cottage Cheese 180 30 12 .80 0
.5 oz, Almonds 75 2.80 2.85 6.25 1.50
3 Rice Cake(s) (plain) 35 1 7 0 0
1 cup, Broccoli (raw) 24 3 5 0 3
Get rid of the rice cake, no need for carbs here. You can makeup the cal difference in protein or fat.
Total: 384 37 40 7 4.50

Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
6 oz, Chicken Breast 210 48 0 6 0
4 cup, Broccoli (raw) 96 12 20 0 36
.5oz, Almonds 75 2 2.85 6.25 1.50
Good
Total: 381 62 22 12.25 37.50

Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
6 oz, Chicken Breast 210 48 0 6 0
4 cup, Lettuce 35 5 5 0 5
1 tbsp, Olive Oil 119 0 0 14 0

Total: 364 53 5 20 5
Good
Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
7 oz, Tilapia 256.60 53.20 0 8.40 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 375 53 0 22.40 0
Again be careful with the talapia

Daily Total: 2625 322 158 92 67

No Carb
Note: no weight training should take place on "no carb day". Steady state, low intensity cardio is fine though.
Cals Protein Carb Fat Fibre
Meal 1 (4:00am)
3 Large Whole Egg(s) 225 18 3 15 0
8 Large Egg Whites 128 24 0 0 0

Total: 353 42 3 15 0
Add some broc or cali here
Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
2 scoop(s) Protein 276 54 8 3 0
2 tbsp, Ground Flaxseed 90 0 4 6 6
Good
Total: 366 54 12 9 6

Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
.75 scoop(s) Protein 82 15 2 1.13 .75
4 Large Egg Whites 300 24 4 20 0

Total: 382 39 6 21.13 .75
Try to eliminate the shake and sub a lean protein source here
Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1.25 cup, Cottage Cheese 225 37 15 1 0
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 375 43 20 13 3
Good
Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
5 oz, Chicken Breast 175 40 0 5 0
2 cup, Cauliflower (raw) 48 4 10 0 6
1 oz, Almonds 150 5.60 5.70 12.50 3
Good
Total: 373 49.60 15.70 17.50 9

Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
5 oz, Lean Grd Chicken 175 40 0 5 0
2 cup, Broccoli 48 6 10 0 18
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 378 36 15 21.50 21
Good

Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
7 oz, Tilapia 256.60 53.20 0 8.40 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 375 53 0 22.40 0
Again, tilapia

Daily Total: 2602 317 73 120 39

Summary:

High Carb 2624cal 285p 247carb 57fat 77fibre
Low Carb: 2625cal 322p 158carb 92fat 67fibre
No Carb 2602cal 317p 73carb 120fat 39fibre

Comments in bold above!
Overall looks like a descent diet plan. Once you make the appropriate changes I feel like this diet plan will be a great starting point. That being said you will prob hit a plateau at some point, at which we can re-tweek your diet plan again. Looking back at my diet when I carb cycled, I guess I calorie cycled as well. For example, cals on high carb day = 3000, cals on low carb day = 2500, and cals on no carb day = 1800 (these numbers take my stats into consideration). In your case, high = 2550, low = 2125, and no = 1550 which might be a good diet plan to follow once you hit your plateau with the above diet plan. Anyhow we will cross that bridge when the time comes! If you agree with some of my recommendations make the changes and we can go from there. Finally, damn that was a long critique, lol!

**tunedx** · 11-19-2008, 04:56 PM

Greatly appreciated bro!! I will make changes and repost updated diet. I really don't understand this site sometime I made a few diet critique posts with zero feedback. Some guys on here get allot of responds. What am I doing wrong on here!!

**AdamGH** · 11-19-2008, 06:10 PM

thats the way forums in general are. sometimes people feel like helping, sometimes they dont

**M302_Imola** · 11-20-2008, 11:42 AM

a lot of the guys skip over the long posts (like the one you just made) because they are feeling lazy or they are just busy. Give it a few days and maybe we can get some of the veterans to chime in.

**tunedx** · 11-20-2008, 12:11 PM

When carb cycling don't keep cals constant on all three days and only cycle pro,carbs and fat?

**tunedx** · 11-20-2008, 05:29 PM

High Carb
Cals Protein Carb Fat Fibre
Meal 1 (4:00am)
1 Large Whole Egg(s) 75 6 1 5 0
8 Large Egg Whites 128 24 0 0 0
1 Grapefruit (1/2) 76 2 20 0 1
1 cup, Oatmeal 146 6 26 2 10

Total: 425 38 47 7 11

Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
1.5 scoop(s) Protein 207 40 6 2.25 0
.5 cup, Oatmeal (cooked) 73 3 13 1 5
1 Pear(s) (1 medium) 98 1 25 0 4

Total: 378 44 44 3 9

Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
.5 scoop(s) Protein 69 13.50 2 .75 0
6 Large Egg Whites 96 18 0 0 0
1.25, cup Oatmeal 182 7.50 32 2.50 12.50

Total: 347 39 34 3.25 12.50

Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1 cup, Cottage Cheese 180 30 12 .80 0
.5 Green Apple(s) 40 0 10.50 2.50
.5 oz, Almonds 75 2.80 2.85 6.25 1.50
2,oz Potatos 56 2 12 0 2
1 cup, Broccoli (raw) 24 3 5 0 9

Total: 375 37.80 42 7 15

Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
4 oz, Chicken Breast 140 32 0 4 0
.75 cup, Chick Peas 157 8 25 2.25 5.25
1.00 cup, Broccoli (raw) 24 3 5 0 9
.75, cup Brown Rice 163 3 34.50 1.50 7.50
Total: 485 46 65 7.75 21.75

Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
7 oz, Lean Grd Chicken 252 35 0 12.60
4.5 oz,Yam (baked) 126 4.5 27 0 27

Total: 378.00 39.00 27.00 12.60 27

Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
1.25, cup Cottage Cheese 225 37 15 15 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 344 37.50 15 15 0

Daily Total: 2733 282 274 55 96

Low Carb

Cals Protein Carb Fat Fibre

Meal 1 (4:00am)
1 Large Whole Egg(s) 75 6 1 5 0
7 Large Egg Whites 112 21 0 0 0
1 cup, Oatmeal 146 6 26 2 10
.5oz, Raisins 41 .50 12.50 0 1.50

Total: 374 33 39 7 11

Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
1.5 scoop(s) Protein 207 40 6 2.25 0
1 cup, Oatmeal (cooked) 146 26 2 10

Total: 353 46 32 4 10

Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
5oz Lean Ground Beef 375 35 0 25 0

Total: 375 35 0 25 0

Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1.25 cup, Cottage Cheese 225 37 15 1 0
1 oz, Almonds 150 5.60 5.70 12.50 3.00
1 cup, Broccoli (raw) 24 3 5 0 3

Total: 399 46.10 25.70 13.50 12.00

Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
6 oz, Chicken Breast 210 48 0 6 0
4 cup, Broccoli (raw) 96 12 20 0 36
.5oz, Almonds 75 2 2.85 6.25 1.50

Total: 381 62 22 12.25 37.50

Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
6 oz, Chicken Breast 210 48 0 6 0
4 cup, Lettuce 35 5 5 0 5
1 tbsp, Olive Oil 119 0 0 14 0

Total: 364 53 5 20 5

Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
1.25, cup Cottage Cheese 225 37 15 15 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 344 37.50 15 15 0

Daily Total: 2590 314 140 97 76

No Carb

Cals Protein Carb Fat Fibre
Meal 1 (4:00am)
3 Large Whole Egg(s) 225 18 3 15 0
8 Large Egg Whites 128 24 0 0 0
1 cup Broccoli 24 3 5 0 9

Total: 377 45 8 15 9

Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
2 scoop(s) Protein 276 54 8 3 0
2 tbsp, Ground Flaxseed 90 0 4 6 6

Total: 366 54 12 9 6

Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
5oz Lean Ground Beef 375 35 0 25 0

Total: 375 35 0 25 0

Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1.25 cup, Cottage Cheese 225 37 15 1 0
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 375 43 20 13 3

Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
5 oz, Chicken Breast 175 40 0 5 0
2 cup, Broccoli (raw) 48 4 10 0 6
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 373 49.60 15.70 17.50 9

Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
5 oz, Lean Grd Chicken 175 40 0 5 0
2 cup, Broccoli 48 6 10 0 18
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 378 36 15 21.50 21

Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
1.25, cup Cottage Cheese 225 37 15 15 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 344 37.50 15 15 0

Daily Total: 2588 300 87 116 48

Summary:

High Carb 2733cal 282p 274carb 55fat 96fibre
Low Carb: 2590cal 314p 140carb 97fat 76fibre
No Carb 2588cal 300p 87carb 1116fat 48fibre

**M302_Imola** · 11-24-2008, 12:15 PM

Originally Posted by tunedx

High Carb
Cals Protein Carb Fat Fibre
Meal 1 (4:00am)
1 Large Whole Egg(s) 75 6 1 5 0
8 Large Egg Whites 128 24 0 0 0
1 Grapefruit (1/2) 76 2 20 0 1
1 cup, Oatmeal 146 6 26 2 10

Total: 425 38 47 7 11

Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
1.5 scoop(s) Protein 207 40 6 2.25 0
.5 cup, Oatmeal (cooked) 73 3 13 1 5
1 Pear(s) (1 medium) 98 1 25 0 4

Total: 378 44 44 3 9

Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
.5 scoop(s) Protein 69 13.50 2 .75 0
6 Large Egg Whites 96 18 0 0 0
1.25, cup Oatmeal 182 7.50 32 2.50 12.50

Total: 347 39 34 3.25 12.50

Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1 cup, Cottage Cheese 180 30 12 .80 0
.5 Green Apple(s) 40 0 10.50 2.50
.5 oz, Almonds 75 2.80 2.85 6.25 1.50
2,oz Potatos 56 2 12 0 2
1 cup, Broccoli (raw) 24 3 5 0 9

Total: 375 37.80 42 7 15

Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
4 oz, Chicken Breast 140 32 0 4 0
.75 cup, Chick Peas 157 8 25 2.25 5.25
1.00 cup, Broccoli (raw) 24 3 5 0 9
.75, cup Brown Rice 163 3 34.50 1.50 7.50
Total: 485 46 65 7.75 21.75

Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
7 oz, Lean Grd Chicken 252 35 0 12.60
4.5 oz,Yam (baked) 126 4.5 27 0 27

Total: 378.00 39.00 27.00 12.60 27

Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
1.25, cup Cottage Cheese 225 37 15 15 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 344 37.50 15 15 0

Daily Total: 2733 282 274 55 96

Low Carb

Cals Protein Carb Fat Fibre

Meal 1 (4:00am)
1 Large Whole Egg(s) 75 6 1 5 0
7 Large Egg Whites 112 21 0 0 0
1 cup, Oatmeal 146 6 26 2 10
.5oz, Raisins 41 .50 12.50 0 1.50

Total: 374 33 39 7 11

Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
1.5 scoop(s) Protein 207 40 6 2.25 0
1 cup, Oatmeal (cooked) 146 26 2 10

Total: 353 46 32 4 10

Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
5oz Lean Ground Beef 375 35 0 25 0

Total: 375 35 0 25 0
This meal needs some work. I see that you have your protein and fat but if i were me I would be hungry as shit after this meal. You def. need to add some broc or spinach to this meal, don't worry the cals from these green leafy vegs are negative cals. You should replace the ground beef with lean ground turkey. Taste about the same and has less fat, less cals so you can eat more of it during this meal.

Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1.25 cup, Cottage Cheese 225 37 15 1 0
1 oz, Almonds 150 5.60 5.70 12.50 3.00
1 cup, Broccoli (raw) 24 3 5 0 3

Total: 399 46.10 25.70 13.50 12.00

Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
6 oz, Chicken Breast 210 48 0 6 0
4 cup, Broccoli (raw) 96 12 20 0 36
.5oz, Almonds 75 2 2.85 6.25 1.50

Total: 381 62 22 12.25 37.50

Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
6 oz, Chicken Breast 210 48 0 6 0
4 cup, Lettuce 35 5 5 0 5
1 tbsp, Olive Oil 119 0 0 14 0

Total: 364 53 5 20 5

Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
1.25, cup Cottage Cheese 225 37 15 15 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 344 37.50 15 15 0

Daily Total: 2590 314 140 97 76

No Carb

Cals Protein Carb Fat Fibre
Meal 1 (4:00am)
3 Large Whole Egg(s) 225 18 3 15 0
8 Large Egg Whites 128 24 0 0 0
1 cup Broccoli 24 3 5 0 9

Total: 377 45 8 15 9

Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
2 scoop(s) Protein 276 54 8 3 0
2 tbsp, Ground Flaxseed 90 0 4 6 6

Total: 366 54 12 9 6
By pwo I hope you mean post cardio. Remember no weight lifting on your no carb days.
Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
5oz Lean Ground Beef 375 35 0 25 0

Total: 375 35 0 25 0
Same as note above.
Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1.25 cup, Cottage Cheese 225 37 15 1 0
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 375 43 20 13 3

Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
5 oz, Chicken Breast 175 40 0 5 0
2 cup, Broccoli (raw) 48 4 10 0 6
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 373 49.60 15.70 17.50 9

Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
5 oz, Lean Grd Chicken 175 40 0 5 0
2 cup, Broccoli 48 6 10 0 18
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 378 36 15 21.50 21

Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
1.25, cup Cottage Cheese 225 37 15 15 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 344 37.50 15 15 0

Daily Total: 2588 300 87 116 48

Summary:

High Carb 2733cal 282p 274carb 55fat 96fibre
Low Carb: 2590cal 314p 140carb 97fat 76fibre
No Carb 2588cal 300p 87carb 1116fat 48fibre

A few comments in bold above. Overall this diet looks good and I think you will have great results with it. Only one way to tell is to give it a go. Like I said before this will be a great starting point but more-than-likely you will have to tweek it as the fat falls off. Also, make sure you aren't neglecting the cardio, it is a vital part of the cutting process. Good luck bro!

**tunedx** · 11-24-2008, 04:56 PM

Thanks alot for the feedback. What kind of training plan should I run with this. I'm interested in either a four day plan or 5 day. Looking for something new. I ran these programs in the past.

5 day split
Mon - Upper Power (5X5) Chest/Shoulders/Back
Tues - Lower Power (5X5) Quads/Hams/Calves
Wed - Off
Thrus - Upper Hypertrophy (8-10reps) Chest/Arms
Fri - Upper Hypertrophy (8-10 reps) Back/Shoulders
Sat - Lower Hypertrophy (8 - 10 reps) Quads/Hams/Calves
Sun - Off

4 day split
SAIS Training
Mon - Chest/Biceps
Tues - Legs
Wed - Off
Thrus - Shoulders/Triceps
Fri - Back/Calves
Sat - Off
Sun - Off

SAIS training involved 6 sets per body part. First exercise 3 sets of 6 reps with 5min rest. Second exercise 2 sets of 10 reps with 3 min rest. Third exercise 1 set of 20 reps. This training hits slow and fast twitching muscles.

Also is there any cheat meals with this diet at all and what should I do if I stay up later on the weekends and if I train after work oppose to first thing in the morning.