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recomp/cutting diet...critique please
195lbs
14-15% bf maybe lower
5.9
TDEE - 3000 kcal (there abouts)
target calories - 3000
Cardio - 30 minutes stationary bike every day
Meal 1
1 whole egg and 8 egg whites, 80 grams of oats in water
Pro 50 carb 50 fat 12
meal 2
200 grams of chicken or turkey breast, 200grams of sweet potatoe mash, green veggies
pro 50 carb 50
meal 3
200 grams of chicken or turkey breast, 200grams of sweet potatoe mash, green veggies
pro 50 carb 50
meal 4 (pre WO meal)
200 grams of chicken or turkey breast, 200grams of sweet potatoe mash, green veggies
pro 50 carb 50
Pre workout - 1gram of glutamine and 1 scoop of creatine mono
Post workout - 1 scoop whey, 1 scoop casien, 1gram glutamine, 1 scoop creatine, 1 bannana, 1 bottle of fruit smoothie
pro 50 carb50
Meal 5 (shortly after training)
80 grams of oats, 200 grams of chicken
pro 50 carb 50 fat 8
cardio - 30 minutes stationary bike
meal 6
200grams of 5% fat beef and loads of salad and green veggies
pro 50 fat 10
Meal 7 (shortly before bed time)
2 scoops of casien
Pro 50
TOTALS -
pro 400 x 4 = 1600
carb 350 x 4 = 1400
fat 30 x 9 = 270
total kcal = 3270
This total is fairly high, but when you consider i have a very labourous job and do cardio once/twice a day, what i burn makes up for a deffecit...
Im taking t3 clen and keto, im 3 weeks in, started the keto at week 2, im currently on 140mcg of clen and 75mg of T3 a day...
please critique....
Last edited by the big 1; 07-16-2010 at 10:36 AM.
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bumpy bumpy
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07-16-2010, 04:34 AM #3Junior Member
- Join Date
- Mar 2010
- Location
- New Jersey
- Posts
- 117
I'm no diet guru by any means but it looks pretty good to me. The only thing I see that you could change is the whey protein before bed. Switch to Caesin
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07-16-2010, 08:55 AM #4
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1. meal 1 is straight after cardio in the morning. so are you saying to cut out all carbs at this meal and replace with whole eggs and whites ? or should i add some fast digesting carbs instead of the oats ?
2. As for sweet potatoes, i love them !, but i know what you mean, the same foods over and over can get pretty boring, so ile just sub the sweet potatoes with brown rice, brown pasta or butternut...
3. post workout ile try dropping the smothie and have some more bannana...
4. ile add fats in meal 6 and 7, see how i go, might have to cut them down as time goes on though, ile see how my body responds...
thanks for your help buddy
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07-16-2010, 10:55 AM #7
For meal 1 i'd personally cut carbs completely and just have protein/fat which is why I said eggs. You could certainly have something other than eggs. There are people who eat carbs after cardio, but to me it just sort of negates the cardio. DEFINITELY not fast digesting carbs.
NP, keep us posted!
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