Cutting Diet Overhaul

[Guardian187]

I'm having trouble with my dieting. I don't know a great deal about nutrition, but I'm learning fast and spend a lot of time reading about it. I get most of my diets from Muscle & Fitness magazine. I've been following a low-carb diet for about a month now and I feel like my progress is too slow. I'll try to provide all the information you need and a few sample days of my old diet. I put together a carb cycling diet, so please critique that accordingly too.

CURRENT DIET

Meal #1 (after empty-stomach AM cardio)
2 scoops whey protein
1 whole-wheat English muffin
2 Tbsp. whole-fruit preserves

Calories: 320 Protein: 40 Carbs: 36 Fat: 4

Meal #2

2 scoops whey protein
18 Almonds

Calories: 305 Protein: 41 Carbs: 3 Fat: 14

Meal #3

2 scoops whey protein
18 Almonds

Calories: 305 Protein: 41 Carbs: 3 Fat: 14

Meal #4

4 oz. Grilled Chicken Breast
Steamed vegetables (1/2 bag)
2 Tbsp. peanut butter

Calories: 360 Protein: 31 Carbs: 8 Fat: 19

Preworkout

2 scoops whey protein

Calories: 180 Protein: 36 Carbs: 2 Fat: 3

Postworkout

1 scoop whey protein
1 scoop casein protein
2 slices white bread
1 Tbsp. jelly

Calories: 430 Protein: 52 Carbs: 45 Fat: 3

Meal #5

4 oz. Grilled Chicken Breast
Steamed vegetables (1/2 bag)
2 Tbsp. peanut butter

Calories: 360 Protein: 31 Carbs: 8 Fat: 19

Before Bed Snack

1 scoop casein protein

Calories: 120 Protein: 24 Carbs: 3 Fat: 1

DAILY TOTAL: Calories: 2380 Protein: 296 Carbs: 108 Fat: 77

As you can see, my life revolves around the same foods all day. I try to eat whole foods in replacement of protein shakes as often as possible, but sometimes my class schedule doesn't allow for that.

I workout 6 days a week and perform cardio 6 days a week (empty stomach AM) as well. I cut my pre/post workout meals out all together on my off day and add an extra English muffin in for breakfast.

I don't do cheat meals, and to be perfectly honest, I've only been seriously dedicated to my diet for 2 weeks. The 3 weeks before that, I followed a similar diet, but I skimped out on cardio and had a cheat meal once a week. I switched up my diet initially, because my bf and weight stalled.

I'm extremely disciplined and perfectly comfortable following whatever diet recommendations you recommend. I have no problem doing cardio in the morning and post-workout as well (would that help?).

I'm not sure what else you need but please ask for any information - I'll be up all night!!

Weight: 178lbs
Bodyfat: 12%
Height: 5'9"

If you count my cardio and workouts, I'd say I am very active. I'm in the gym 6 days a week (sometimes 7, I hate off days...but I know they are necessary). I walk around on campus a lot...but it isn't "intense" pace walking.

Here is my current supplement stack:
Fish Oil
Acetyl L-Carnitine
ALA
CLA
Lipodrene (w/ 25mg ephedra)*
Scivation Xtend
ON 100% Whey Gold Standard (Post-workout)
ON Casein Protein (Post-workout and before bed)
Complete Whey (Cytosport) - throughout the day

* Swapping this out with Stimerx (little black pill)

I just got the following supplements:
Scifit 100% Whey Isolate
H-Bomb 4 (Scifit)
17-Methyl X

I drink a minimum of 1 gallon water everyday, and I drink a lot of green tea and I also drink a cup of coffee in the morning before cardio.

NO ALCOHOL on my diet. I don't eat cheat meals, and I'm pretty anal on calories.

I'll post my newly written carbohydrate cycle next!

Thanks guys!

[eatrainrest]

what is your BMR

[Guardian187]

I got the outline for the carb cycle from this month's M&F magazine. I tweaked it to suit my tastes. You'll notice that I tried to mix up what kinds of carbohydrates and proteins I consume. On my current diet, I abuse chicken, so I mixed in some lean steak and fish.

Days 1&4 (Low-Carb)

Breakfast
1 scoop complete whey
6 medium egg whites
1 slice low-fat American cheese
1 whole-wheat English muffin
1 Tbsp. whole-fruit preserves

Calories: 335 Protein: 50 Carbs: 32 Fat: 3

Late-Morning Snack
8 oz. Grilled Chicken Breast
Steamed vegetables (1/2 bag)
1 Tbsp. peanut butter

Calories: 405 Protein: 48 Carbs: 2 Fat: 14

Lunch
8 oz. tilapia (or other low-fat fish)
1 Tbsp. peanut butter

Calories: 308 Protein: 51 Carbs: 2 Fat: 10

Preworkout
Complete Whey Shake

Calories: 180 Protein: 36 Carbs: 2 Fat: 3

Postworkout
1 scoop whey protein
1 scoop casein protein
2 slices white bread
1 Tbsp. honey

Calories: 440 Protein: 52 Carbs: 49 Fat: 3

Dinner
8 oz sirloin steak
Steamed vegetables (1/2 bag)

Calories: 390 Protein: 53 Carbs: 0 Fat: 12

Nighttime Snack
1 scoop casein protein

Calories: 120 Protein: 24 Carbs: 3 Fat: 1

Day 2 (High-Carb)

Breakfast
Complete Whey Shake
3/4 cup oatmeal

Calories: 405 Protein: 44 Carbs: 43 Fat: 8

Late-Morning Snack
8 oz. Grilled Chicken Breast
Steamed vegetables (1/2 bag)
1/4 cup brown rice

Calories: 470 Protein: 48 Carbs: 38 Fat: 7

Lunch
8 oz. tilapia (or other low-fat fish)
Steamed vegetables (1/2 bag)
1 medium sweet potato
23 almonds

Calories: 531 Protein: 57 Carbs: 23 Fat: 16

Postworkout
1 scoop whey protein
1 scoop casein protein
2 slices white bread
1 Tbsp. honey

Calories: 440 Protein: 52 Carbs: 49 Fat: 3

Dinner
8 oz sirloin steak
Steamed vegetables (1/2 bag)
1 medium sweet potato

Calories: 493 Protein: 55 Carbs: 20 Fat: 12

Nighttime Snack
1 scoop casein protein
2 Tbsp. peanut butter

Calories: 300 Protein: 32 Carbs: 7 Fat: 17

Day 3 (High-Carb)

Breakfast
4 medium whole eggs
1 slices low-fat American cheese
Oatmeal (1/2 cup)

Calories: 435 Protein: 31 Carbs: 29 Fat: 21

Late-Morning Snack
2 scoops whey protein
23 almonds

Calories: 345 Protein: 42 Carbs: 5 Fat: 17

Lunch
1 can white albacore tuna (in water)
2 slices whole-wheat bread
1 Tbsp. fat-free mayonnaise
Steamed vegetables (1/2 bag)

Calories: 361 Protein: 25 Carbs: 40 Fat: 4

Midday Snack
2 scoops whey protein
1 red delicious apple

Calories: 260 Protein: 36 Carbs: 19 Fat: 3

Preworkout
2 scoops whey protein
1 medium banana

Calories: 285 Protein: 37 Carbs: 26 Fat: 3

Postworkout
1 scoop whey protein
1 scoop casein protein
2 slices white bread
1 Tbsp. jelly

Calories: 430 Protein: 52 Carbs: 45 Fat: 3

Dinner
8 oz. tilapia (or other low-fat fish)
Steamed vegetables (1/2 bag)
1 Tbsp. peanut butter

Calories: 368 Protein: 53 Carbs: 6 Fat: 10

Nighttime Snack
1 scoop casein protein
1 Tbsp. peanut butter

Calories: 225 Protein: 28 Carbs: 5 Fat: 9


After typing all that I noticed a few things that may need tweaking:

On DAY 3 breakfast is low in protein and maybe the fat is too high for the amount of carbs in the meal.

DAY 3 Lunch is low in protein and high in carbs

**NOTE**

I can always substitute Complete Whey with Sci Fit 100% Isolate protein.

Nutrition Facts Sci Fit 100% Whey Isolate (1 Serving = 2 scoops)

Calories: 221 Protein: 50 Carbs: 2 Fat: 1

That would be a good way to boost my protein intake. I could do 1.5 scoops to lower the calorie intake too.

Let me know what you guys think.

Thanks again.

[eatrainrest]

i'm having trouble with my dieting. I don't know a great deal about nutrition, but i'm learning fast and spend a lot of time reading about it. I get most of my diets from muscle & fitness magazine.problem number 1 lol.. Jk i've been following a low-carb diet for about a month now and i feel like my progress is too slow.what are your goals, are you losing strength? i'll try to provide all the information you need and a few sample days of my old diet. I put together a carb cycling diet, so please critique that accordingly too.

current diet

meal #1 (after empty-stomach am cardio)
2 scoops whey proteineat real protein, egg whites
1 whole-wheat english muffin
2 tbsp. Whole-fruit preserves if your trying to cut i would stay away from sugars here, cut out the muffin and add 1 cup natural rolled oats

calories: 320 protein: 40 carbs: 36 fat: 4

meal #2

2 scoops whey protein
18 almondseat real protein

calories: 305 protein: 41 carbs: 3 fat: 14

meal #3

2 scoops whey protein
18 almondseat real protein

calories: 305 protein: 41 carbs: 3 fat: 14

meal #4

4 oz. Grilled chicken breast
steamed vegetables (1/2 bag)
2 tbsp. Peanut butterthis is ok, although id rather stay away from 2 tbsp pb, try 1

calories: 360 protein: 31 carbs: 8 fat: 19

preworkout

2 scoops whey proteini dont think its necessar, id throw slow digesting carb meal and combine it witht he one before,. Ie-1 cup brown rice, 4oz gc , steamed veggies, and 1 tbsp pb (if you feel necessary)

calories: 180 protein: 36 carbs: 2 fat: 3

postworkout

1 scoop whey protein
1 scoop casein protein
2 slices white bread
1 tbsp. Jelly
try just 2 scoops whey, and none casein, you want protein quick
calories: 430 protein: 52 carbs: 45 fat: 3

meal #5

4 oz. Grilled chicken breastswitch up with beef, fish etc. You may have food allergies from the same protein source
steamed vegetables (1/2 bag)
2 tbsp. Peanut butterthis would be too much fat in your diet, 4tbsp pb a day?

calories: 360 protein: 31 carbs: 8 fat: 19

before bed snack

1 scoop casein protein
eliminate the pb daily, and add 1 tbsp flax oil here

calories: 120 protein: 24 carbs: 3 fat: 1

daily total: Calories: 2380 protein: 296 carbs: 108 fat: 77

as you can see, my life revolves around the same foods all day. I try to eat whole foods in replacement of protein shakes as often as possible, but sometimes my class schedule doesn't allow for that.

I workout 6 days a week and perform cardio 6 days a week (empty stomach am) as well. I cut my pre/post workout meals out all together on my off day and add an extra english muffin in for breakfast.

I don't do cheat meals, and to be perfectly honest, i've only been seriously dedicated to my diet for 2 weeks. The 3 weeks before that, i followed a similar diet, but i skimped out on cardio and had a cheat meal once a week. I switched up my diet initially, because my bf and weight stalled.

I'm extremely disciplined and perfectly comfortable following whatever diet recommendations you recommend. I have no problem doing cardio in the morning and post-workout as well (would that help?).

I'm not sure what else you need but please ask for any information - i'll be up all night!!

Weight: 178lbs
bodyfat: 12%
height: 5'9"

if you count my cardio and workouts, i'd say i am very active. I'm in the gym 6 days a week (sometimes 7, i hate off days...but i know they are necessary). I walk around on campus a lot...but it isn't "intense" pace walking.

here is my current supplement stack:
fish oil
acetyl l-carnitine
ala
cla
lipodrene (w/ 25mg ephedra)*
scivation xtend
on 100% whey gold standard (post-workout)
on casein protein (post-workout and before bed)
complete whey (cytosport) - throughout the day

* swapping this out with stimerx (little black pill)

i just got the following supplements:
scifit 100% whey isolate
h-bomb 4 (scifit)
17-methyl x

i drink a minimum of 1 gallon water everyday, and i drink a lot of green tea and i also drink a cup of coffee in the morning before cardio.

No alcohol on my diet. I don't eat cheat meals, and i'm pretty anal on calories.

I'll post my newly written carbohydrate cycle next!

Thanks guys!

try running a 40/40/20 split at maintenance level and use cardio to burn your fat. Calculate bmr, which somebody will have on hand to help you with and you will have to add activity (calories burned in a workout) to that total. In short, you will be eating less on non workout days then workout days

[Guardian187]

You believe that balance is the correct method? So 40/40/20 is 40% protein, 40% carbs, 20% fat...correct?

[chitownhoker]

bro your first diet is not a low carb diet, you have almost 300 carbs

can you get totals on that last diet for your daily macros, i don't like math

a carb cycle should be something like 2 high, 2 low, or 3 low, one high

for someone of your size i would say your around 175-200 for a high day and 80-100 for your low day. If you really want to speed the process up you can go low day, low day, low day, high day, no carbs, then reapeat that.

make sure to get your fats up on the lower carbs day or else you will be starving

[chitownhoker]

i just did some quick adding and your carbs totals are both about 300 on high and low days

[Guardian187]

Read from left to right. The way I input my numbers looks weird.

Calories: ## Protein: ## Carbs: #### Fat: ####

[jamyjamjr]

try running a 40/40/20 split at maintenance level and use cardio to burn your fat. Calculate bmr, which somebody will have on hand to help you with and you will have to add activity (calories burned in a workout) to that total. In short, you will be eating less on non workout days then workout days

cant run a 40 40 20 split on carb cycling diets bro... think about it


here's the info for calc bmr

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

[Guardian187]

My BMR = 1915.24

I don't know how "active" I am with this scale, so I'll multiple between Moderately and Lightly active.

So my total calorie needs are: 2801

That's a lot higher than what I have been eating. Do you think that my intense gym sessions and cardio every morning are too much for my current caloric intake (around 2400)?

[Guardian187]

Are you supposed to subtract 500 calories from the "total caloric needs" number?

[eatrainrest]

cant run a 40 40 20 split on carb cycling diets bro... think about it


here's the info for calc bmr

Men: BMR = 66 + ( 6.23 x weight in pounds ) + ( 12.7 x height in inches ) - ( 6.8 x age in year )



once you have that number, you can multiply it by an activity number to figure out your daily caloric expenditure, be honest here as this is the very cornerstone of your diet, if you are between two of the below activity levels then just multiply by a number in between them

To determine your total daily calorie needs, multiply your BMR by the appropriate activity factor, as follows:


If you are sedentary (little or no exercise) : Calorie-Calculation = BMR x 1.2
If you are lightly active (light exercise/sports 1-3 days/week) : Calorie-Calculation = BMR x 1.375
If you are moderatetely active (moderate exercise/sports 3-5 days/week) : Calorie-Calculation = BMR x 1.55
If you are very active (hard exercise/sports 6-7 days a week) : Calorie-Calculation = BMR x 1.725
If you are extra active (very hard exercise/sports & physical job or 2x training) : Calorie-Calculation = BMR x 1.9

yea missed the carb cycling part lol.. i thought he was just looking for a diet tweak..

[Guardian187]

I put together a better cycle based off "Twin Peaks" article on bodybuilding.com (at least that's where I read it).

Carbohydrate Cycling Part 1

[jamyjamjr]

I put together a better cycle based off "Twin Peaks" article on bodybuilding.com (at least that's where I read it).

Carbohydrate Cycling Part 1

whats your training routine look like throughout the week so i know we got your tdce down right

[Guardian187]

I lift 6 days a week and do cardio 6 days a week.

Cardio (6:30 am empty stomach)
Day 1 - 20 min sprints (1 min fast, 1 min slow)
Day 2 - 25 min sprints (1 min fast, 1 min slow)
Day 3 - 30 min steady pace cardio

Then repeat that cycle for the next three days.

My weight routine is 4 sets of 6-8, 6-8, 15-20, 15-20

It's pretty intense. I usually superset two workouts every session as well.

[Guardian187]

HIGH CARB DAY

Breakfast
red delicious apple
2 whole-wheat English muffin
2 Tbsp. whole-fruit preserves
1 scoop Sci Fit 100% whey

P C F Cal
33 70 2 450

Late-Morning Snack
steamed vegetables (1/2 bag)
4 oz grilled chicken breast
1/2 cup fat-free cottage cheese

P C F Cal
36 5 4.5 260

Lunch
steamed vegetables (1/2 bag)
4 oz grilled chicken breast
2 Tbsp. peanut butter

P C F Cal
31 4 19.5 360

Preworkout Snack
2 scoops complete whey protein
red delicious apple
1 medium sweet potato
1/4 cup brown rice

P C F Cal
46 73 4 533

Postworkout Snack
1 cup blueberries
3/4 cup oatmeal
1 scoop whey protein
1 scoop casein protein

P C F Cal
57 62 8 545

Dinner
1 cup blueberries
steamed vegetables (1/2 bag)
1/4 cup brown rice
Oatmeal (1/2 cup)
4 oz. tilapia

P C F Cal
36 76 6 562

Nighttime Snack
1 scoop casein protein

P C F Cal
24 3 1 120


Daily Totals

P C F Cal
263 293 45 2830


LOW CARB DAY

Breakfast
1 cup blueberries
1 cup oatmeal
1 scoop Sci Fit 100% whey

P C F Cal
36 70 7 490

Late-Morning Snack
steamed vegetables (1/2 bag)
red delicious apple
4 oz grilled chicken breast
1 medium sweet potato
1/4 cup brown rice

P C F Cal
33 71 4.5 533

Lunch
steamed vegetables (1/2 bag)
4 oz sirloin steak
1 Tbsp. peanut butter

P C F Cal
30 2 14 330

Preworkout Snack
2 scoops complete whey protein

P C F Cal
36 2 3 180

Postworkout Snack
1 cup blueberries
Steamed vegetables (1/2 bag)
3/4 cup oatmeal
1 scoop whey protein
1 scoop casein protein

P C F Cal
59 62 8 605

Dinner
4 oz. Grilled Chicken Breast
1 Tbsp. peanut butter
1/2 cup fat-free cottage cheese

P C F Cal
38 7 12 305

Nighttime Snack
1 scoop casein protein

P C F Cal
24 3 1 120

Daily Totals

P C F Cal
256 217 49.5 2563


NO CARB DAY

Breakfast
steamed vegetables (1/2 bag)
5 egg whites, 1 egg, 1/4 cup cheese
1 scoop complete whey protein

P C F Cal
50 3 5 350

Late-Morning Snack
steamed vegetables (1/2 bag)
4 oz grilled chicken breast
1/2 cup fat-free cottage cheese

P C F Cal
36 5 4.5 260

Lunch
Complete Whey Shake
18 Almonds

P C F Cal
41 3 14 305

Preworkout Snack
1 scoop Sci Fit 100% whey

P C F Cal
25 1 0 110

Postworkout Snack
1 scoop whey protein
1 scoop casein protein

P C F Cal
48 6 2 240

Dinner
4 oz. tilapia
1/2 cup fat-free cottage cheese
2 Tbsp. peanut butter
steamed vegetables (1/2 bag)

P C F Cal
47 9 18 422

1 scoop casein protein

P C F Cal
24 3 1 120

Daily Totals

P C F Cal
271 30 44.5 1807

[chitownhoker]

300 carbs on a high day, is pretty high, imo. try a carbs split like this 220/220/110/110/0 then repeat.....worked great for me when i was about the same size you were