Help me with this cutting diet !

[Kiki]

Current progression thread http://forums.steroid.com/showthread.php?t=414895

Hey guys, time for me to cut, this time I want to nail the diet down to a T before I start. I never used to weigh food or use macros, i'd just eat loads of protein with loads of carbs each meal along with random flax seed and PB throughout the day, except before my last meal before bedtime.

Help me tweak this cutting diet.


Update:


Meal 1:
1 whole eggs (6g Pro, 5g Fat, 173 Cal) 9 egg whites (36g Pro, 144 Cal), 1/2 cup quick oatmeal (27g Carb, 3g Fat, 5g Pro, 148 Cal), Eggs fried in 1 tbspn of virgin olive oil (14g Fat, 120 Cal)

Pro: 47g | Carb: 27g | Fat: 22g Total kcal: 585

Meal 2:
10 oz grilled chicken breast (60g Pro, 8g Fat, 320 Cal), 1 cup cooked brown rice (5g Pro, 45g Carb, 2.5g Fat, 216) , tbspn of virgin olive oil (14g Fat, 120 Cal)

Pro: 65g | Carb: 45g | Fat: 24.5g Total kcal: 656

Meal 3:
1.5 cans of tuna in sunflower oil (59g Pro, 18g Fat, 414 Cal), 1/2 cups green beans (5g Carb, 1g Pro, 22 Cal), 1/2 cup quick oatmeal (27g Carb, 3g Fat, 5g Pro, 148 Cal)


Pro: 65g | Carb: 32g | Fat: 35g Total kcal: 584

Workout

Meal 4:
PWO Shake (46g Pro, 76g Carb, 16g Fat, 630 Cal)

Pro: 46g | Carb: 76g | Fat: 16g Total kcal: 630

Meal 5:
10 oz chicken breast(60g Pro, 8g Fat, 320 Cal) , 1 cups Veggies (10g Carb, 2g Pro, 44 Cal) , 1/2 cup cooked brown rice (2.5g Pro, 22.5g Carb, 1g Fat, 108 Cal).

Pro: 64.5g | Carb: 32.5g | Fat: 9g Total kcal: 472

Meal 6:
zero carb shake(50g Pro, 1g Fat, 210 Cal)

Pro: 50g | Carb: 0 | Fat: 1g Total kcal: 210


Grand total

Pro: 337.5g | Carb: 212.5g | Fat: 107.5g Total kcal: 3137

[SquatMan]

Current progression thread http://forums.steroid.com/showthread.php?t=414895

Hey guys, time for me to cut, this time I want to nail the diet down to a T before I start. I never used to weigh food or use macros, i'd just eat loads of protein with loads of carbs each meal along with random flax seed and PB throughout the day, except before my last meal before bedtime.

Help me tweak this cutting diet.

I'm going to be using the sample cutting diet from the diet section.

Meal 1:
2 whole eggs, 6 whites, 1/2 cup oatmeal

Meal 2:
10 oz grilled chicken breast (2 tbsp PB)

Meal 3:
1.5 cans of tuna, Veggies

Workout

Meal 4:
PWO Shake

Meal 5:
10 oz chicken breast , Veggies , 1/2 cup rice.

Meal 6:
zero carb shake with 2 tbsp PB






I have a few questions about this diet. Firstly, even though I know there are no macros, this will definitely be over 300gm's of protein a day, but when it comes to measuring the rice or oats in cups, is that before or after the food is cooked.

Secondly, the sample diet just lists veggies, well the mixed veggies I buy from the store have corn, peas, green beans, and carrots in them, so how many cups should meal 3 and 5 contain?

Also is it correct that meal 2 and 6 are carb-less?

Also the PWO nutrition, generally how much protein, carbs and fats should it contain?

Thnx Kiki

First everything on the diet you posted has to be in raw weight, 10 oz of cooked chicken breast yeilds about 90g of protein while raw comes up to about 60g. Also 1/2 cup of raw oats yields about 30g of carbs while 1/2 cup cooked gives you about 10g.

Quick math shows that this diet contains approx 310 g protein if the shakes would contain 50g of protein.

Meal#1 if the eggs are large ones than you are close enough for protein, that should give you about 40g. But I would bump up the egg whites to make up the difference.

When cutting, your mixed veggies should not contain carrots, peas or corn, to much sugar , but they could be incorporated in your ppwo meal if you factor in the carbs. So for this diet stick with green veggies, have at least 3 cups cooked.

Post workout meals should contain the least amount of fats possible! Think carbs and protein only, specially in your shake, the idea is for the muscle to absorb the PROTEIN as fast as possile, fat will only slow it down. At your present weight I'd have 50g of protein at least 6 times a day generically speaking, there are a lot of different way's I could go with this btw.

IMO the last meal should be some kind of lean beef meal, it's a much better choice than any shake will ever be IMO.


Hope this can point you in the right direction, Good luck!


S

[Kiki]

Thanks alot. I'll bump up the eggs to 2 whole, 8 whites only. Does this look more right then? Considering that you mentioned I should be having 3 cups of mixed veggies?

Meal 1:
2 whole eggs, 8 whites, 1/2 cup oatmeal

Meal 2:
10 oz grilled chicken breast (2 tbsp PB)

Meal 3:
1.5 cans of tuna, 1.5 cups Veggies

Workout

Meal 4:
PWO Shake

Meal 5:
10 oz chicken breast , 1.5 cups Veggies , 1/2 cup rice.

Meal 6:
zero carb shake or Lean ground beef


I'm curious, with this diet am I getting enough fats?

[FireGuy]

Thanks alot. I'll bump up the eggs to 2 whole, 8 whites only. Does this look more right then? Considering that you mentioned I should be having 3 cups of mixed veggies?

Meal 1:
2 whole eggs, 8 whites, 1/2 cup oatmeal

Meal 2:
10 oz grilled chicken breast (2 tbsp PB)

Meal 3:
1.5 cans of tuna, 1.5 cups Veggies

Workout

Meal 4:
PWO Shake

Meal 5:
10 oz chicken breast , 1.5 cups Veggies , 1/2 cup rice.

Meal 6:
zero carb shake or Lean ground beef


I'm curious, with this diet am I getting enough fats?

Nope, and your not getting enough carbs either. You need to list the diet with macros for each meal. Also, what is your cardio schedule?

[Kiki]

10 mg's of Glutamine, and then empty stomach cardio first thing in the morning.

You need to list the diet with macros for each meal

Will do. I'm just following the posted cutting diet which had carbs listed as 130gm's per day (I thought this was low myself).

Anyways, how many gm's of carbs and fats per day do you recommend for my cutting diet? (I don't mind this cutting phase taking longer if I up the carb intake, i'd prefer to lose the least muscle mass possible).

Edit: I like to add tomato paste and basil to mixed veggies (makes them taste a whole lot better), can I still do this? Probably not I guess, as i'm sure tomato paste has sugars in it too?

[Welshguy1]

I thought while on a cutting diet after workout cardio you were meant to have pro/fat meals to contiue lipolysis?.

[mg1228]

I thought while on a cutting diet after workout cardio you were meant to have pro/fat meals to contiue lipolysis?.

kind of depends on ur bf%---low bf eat pro/carb--high bf u can do pro/fat

[FireGuy]

10 mg's of Glutamine, and then empty stomach cardio first thing in the morning.How long and how many days a week.



Will do. I'm just following the posted cutting diet which had carbs listed as 130gm's per day 130 is low and from what you listed you are lucky to be at half of that.(I thought this was low myself).

Anyways, how many gm's of carbs and fats per day do you recommend for my cutting diet? (I don't mind this cutting phase taking longer if I up the carb intake, i'd prefer to lose the least muscle mass possible).

Edit: I like to add tomato paste and basil to mixed veggies (makes them taste a whole lot better), can I still do this? Probably not I guess, as i'm sure tomato paste has sugars in it too?

Still missing details.

[Damienm05]

Too much info missing but basically you need carbs in meal #3 (pre-workout) - A whole sweet potato or another 1/2 cup raw oats is your best bet. Feel free to load up on veggies with every meal but especially the ones that don't contain complex carbs, which is most for you. In every non pro/car meal - so, excluding breakfast and pre-workout - you need good fats. Mix up servings of natural PB and almond butter with raw nuts, avocados, flax, udo's, and extra virgin olive oils. Other good EFA sources are udo's capsules, fish oil, chia seeds, and many, many more. A healthy mix of EFA's and Carbs in perfect balance with your protein throughout the day is essential for lean gains.

[Kiki]

Update:


Meal 1:
1 whole eggs (6g Pro, 5g Fat, 173 Cal) 9 egg whites (36g Pro, 144 Cal), 1/2 cup quick oatmeal (27g Carb, 3g Fat, 5g Pro, 148 Cal), Eggs fried in 1 tbspn of virgin olive oil (14g Fat, 120 Cal)

Pro: 47g | Carb: 27g | Fat: 22g Total kcal: 585

Meal 2:
10 oz grilled chicken breast (60g Pro, 8g Fat, 320 Cal), 1 cup cooked brown rice (5g Pro, 45g Carb, 2.5g Fat, 216) , tbspn of virgin olive oil (14g Fat, 120 Cal)

Pro: 65g | Carb: 45g | Fat: 24.5g Total kcal: 656

Meal 3:
1.5 cans of tuna in sunflower oil (59g Pro, 18g Fat, 414 Cal), 1/2 cups green beans (5g Carb, 1g Pro, 22 Cal), 1/2 cup quick oatmeal (27g Carb, 3g Fat, 5g Pro, 148 Cal)


Pro: 65g | Carb: 32g | Fat: 35g Total kcal: 584

Workout

Meal 4:
PWO Shake (46g Pro, 76g Carb, 16g Fat, 630 Cal)

Pro: 46g | Carb: 76g | Fat: 16g Total kcal: 630

Meal 5:
10 oz chicken breast(60g Pro, 8g Fat, 320 Cal) , 1 cups Veggies (10g Carb, 2g Pro, 44 Cal) , 1/2 cup cooked brown rice (2.5g Pro, 22.5g Carb, 1g Fat, 108 Cal).

Pro: 64.5g | Carb: 32.5g | Fat: 9g Total kcal: 472

Meal 6:
zero carb shake(50g Pro, 1g Fat, 210 Cal)

Pro: 50g | Carb: 0 | Fat: 1g Total kcal: 210


Grand total

Pro: 337.5g | Carb: 212.5g | Fat: 107.5g Total kcal: 3137

[Kiki]

I have flax seed caps, but I want to go buy the liquid in the bottle (hard to find where I live). I also don't have a scale for my food, so I couldn't include sweet potatoes in the diet I listed. Once I know the exact info on sweet potatoes then I can sub them in for the rice or oats.


@fireguy: Cardio will be done a minimum of 5x a week, for 45 minutes, at a slow walk pace (basically with in range of the fat loss target Heartrate on the machine). Cardio can be done for an hour if need be also.

[Welshguy1]

Sorry about asking questions on your thread lol, but what would be a good pro/fat meal for breakfast (Post cardio) Something like a protein shake and Natty PB? or a tbsp of flax seed oil instead of PB?

Also kiki or anyone else... Iv been lookin around and Im seeing alot of equations to work out the total calories, Which ones are the best to use... Please link it if you have time or tell me where to find it...

Also Looking great tiki even in the last picture... Any chance of seeing ur bulkin diet? And maybe ur workout program if u got time.

[Kiki]

Sorry about asking questions on your thread lol, but what would be a good pro/fat meal for breakfast (Post cardio) Something like a protein shake and Natty PB? or a tbsp of flax seed oil instead of PB?

If you want to use a shake, then my guess would be a shake blended up with PB and flax oil.

Also kiki or anyone else... Iv been lookin around and Im seeing alot of equations to work out the total calories, Which ones are the best to use... Please link it if you have time or tell me where to find it...

http://www.nutritiondata.com/

[Kiki]

bump

[Kiki]

Second update: Reduced fats, carbs, and calories a little.


Meal 1:

1 whole eggs (6g Pro, 5g Fat, 173 Cal) 9 egg whites (36g Pro, 144 Cal), 1/2 cup quick oatmeal (27g Carb, 3g Fat, 5g Pro, 148 Cal), Eggs fried in 1 tbspn of virgin olive oil (14g Fat, 120 Cal)

Pro: 47g | Carb: 27g | Fat: 22g Total kcal: 585

Meal 2:

1.5 cans of tuna in sunflower oil (59g Pro, 18g Fat, 414 Cal), 1/2 cups green beans (5g Carb, 1g Pro, 22 Cal) , tbspn of virgin olive oil (14g Fat, 120 Cal)


Pro: 60g | Carb: 5g | Fat: 32g Total kcal: 556


Meal 3:

10 oz grilled chicken breast (60g Pro, 8g Fat, 320 Cal), 1 cup cooked brown rice (5g Pro, 45g Carb, 2.5g Fat, 216)

Pro: 65g | Carb: 45g | Fat: 10.5g Total kcal: 536

Workout

Meal 4:
PWO Shake (46g Pro, 76g Carb, 16g Fat, 630 Cal)

Pro: 46g | Carb: 76g | Fat: 16g Total kcal: 630

Meal 5:
10 oz chicken breast(60g Pro, 8g Fat, 320 Cal) , 1 cups Veggies (10g Carb, 2g Pro, 44 Cal) , 1/2 cup cooked brown rice (2.5g Pro, 22.5g Carb, 1g Fat, 108 Cal).

Pro: 64.5g | Carb: 32.5g | Fat: 9g Total kcal: 472

Meal 6:
zero carb shake(50g Pro, 1g Fat, 210 Cal)

Pro: 50g | Carb: 0 | Fat: 1g Total kcal: 210


Grand total

Pro: 332.5g | Carb: 185.5g | Fat: 90.5g Total kcal: 2989

[FireGuy]

Looks much better, the 76 grams of carbs in the PWO shake have me a bit concerned. How many of those are sugars? I think with what you have outlined diet wise along with cardio implementation should get you headed in the right direction.

[Kiki]

14grams of the 76 are sugars, is that too much?

[FireGuy]

14grams of the 76 are sugars, is that too much?

Not bad, I figured it would be more than that. When is your cardio session(s) scheduled? PWO or AM?

[Damienm05]

If you really wanna cut up man, I would simply eat pro/fat meals from the time you work out until you wake up the next morning. PWO carbs are great for the purpose of protein synthesis assuming you aren't including cardio in your training session but I'd cancel the serving of rice in the following meal regardless. If you ARE doing cardio in your specified afternoon workout, you must not eat carbs PWO, as you will simply replenish the glycogen you just depleted in order to burn body fat. Regardless, there's a lot of good info available that justifies the use of fats pwo as opposed to simple/complex carbs for the purpose of increased protein synthesis.

[FireGuy]

I eat carbs post workout right up to contest time.

[FireGuy]

If you really wanna cut up man, I would simply eat pro/fat meals from the time you work out until you wake up the next morning. PWO carbs are great for the purpose of protein synthesis assuming you aren't including cardio in your training session but I'd cancel the serving of rice in the following meal regardless. If you ARE doing cardio in your specified afternoon workout, you must not eat carbs PWO, as you will simply replenish the glycogen you just depleted in order to burn body fat. Regardless, there's a lot of good info available that justifies the use of fats pwo as opposed to simple/complex carbs for the purpose of increased protein synthesis.

Damien, you seem to have a good grasp on dieting and yes, skipping carbs PWO is a choice that can work. But...it is not necessarry either. I keep seeing all this talk about the evils of refilling glycogen levels. You do realize your body is still very capable of burning bodyfat even if your glycogen levels are not depleted? Your body can burn a large amount of bodyfat with your glycogen levels completely full. There seems to be this theory that unless you are totally void of carbs in your system during cardio and post cardio you are defeating the purpose of it. This is simply not true.

[Kiki]

Not bad, I figured it would be more than that. When is your cardio session(s) scheduled? PWO or AM?

AM, 5x minimum per week, with 10gms of glutamine on an empty stomach.

Thanks for the help guys, I seriously appreciate it. BTW, I guess that if i'm doing AM empty stomach cardio, then everything Damien said about PWO carbs is void?

[Kiki]

Thinking of doing 2 cardio sessions per day 5x a week. One in the AM empty stomach 45 mins, and one post workout 20 mins, to be within a caloric deficit.

Thoughts?

[Damienm05]

Your body can burn a large amount of bodyfat with your glycogen levels completely full. There seems to be this theory that unless you are totally void of carbs in your system during cardio and post cardio you are defeating the purpose of it. This is simply not true.

You are absolutely right. I'm simply saying that a completely depleted glycogen level is ideal.

[FireGuy]

You are absolutely right. I'm simply saying that a completely depleted glycogen level is ideal.

It was the way you phrased it that "you must not eat carbs PWO" that caught my attention.

[Damienm05]

Haha, kinda harsh, huh?

[Kiki]

Ok guys I finally found a shop that sold bottled flaxseed oil, so I bought 3 bottles and this should last me a good while.

Anyways how many tbsp's of flax should I be consuming. A tbspn of the flax I bought is around 130 calories, I was thinking of replacing the tbspn of EVOO in meal2 with a spoon of flax.

Is 1 spoon of flax per day enough EFA's?

Also, I was contemplating a refeed day, once a week, basically doubling my carbs for that day and having one cheat meal (like loads of homemade pasta or maybe some fast food or something). Basically, with the amount of carbs i'm taking in now, I kinda feel drained after days of heavy training. Would a refeed day be good in my case? I've read that it overall will help keep your metabolism ramped up, and do all this other magical stuff which will aid in long term fat loss.

Thanks, Kiki

[Kiki]

bump

[Kiki]

First person to reply gets some free gear !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
































































j/k

Seriously though, anyone there?

[Nenjak]

First post, dont know squat, but reading as much as I can on posts before I post some serious questions.

Kiki-Can you post your updated "cutting" diet.

I was 230+ pounds (was 250 last year) and I am a little under 6'. Lost 20 lbs in the past 4 weeks by changing my diet. Now currently hovering around 208-213. Raw foods, whole wheat and grains. Lots and lots of carrots. But after reading some post found that carrots have too much sugar.

Based on what little info I posted, would your diet benefit me. Or should I do more research. Will post pic later if it will help.

[Narkissos]

Bump!

How's it going mate?