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  1. #1
    lonelysoldier1988 is offline Associate Member
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    My grave shift cutting diet please help

    Meal 1 PreWO 6:30pm

    8 Egg Whites
    1 cup Oats
    2 Cup Broccoli

    Supplements: Multi V Vit C Fish Oil Bcaas

    3 Scoops Jack3d 730pm

    Intra WO: BCAAS

    Meal 2 PWO

    2 Scoops Whey 930pm
    1 Cup Maltodextrin

    Supplements: Vit C Bcaas

    Meal 3

    8oz Chicken 1030pm
    1 Cup brown Rice
    2 Cup Broccoli

    Supplements: Fish Oil

    Meal 4

    2 Can Tuna 1am
    2 Cup Broccoli
    1 Tbsp Evoo

    Meal 5

    2 Can Tuna 4am @work
    2 Cup Broccoli
    1 Tbsp Evoo

    Meal 6

    2 Scoop Whey 8am @work


    Meal 7

    2 Scoop Casien 11am
    1 Tbsp Evoo

    Supplements: Multi V Vit C Fish Oil 2700 290 210 60

    Wght: 200
    BF% 16-19%
    Training for 2 years
    hght: 5-10

    Im working grave so gotta try to sort it out around that.

    Is it ok to do cardio right after my training? And should I take my PWO shake after cardio or wghts? and is that to many carbs?

  2. #2
    lonelysoldier1988 is offline Associate Member
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    bump

  3. #3
    lonelysoldier1988 is offline Associate Member
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    any help out there?

  4. #4
    Damienm05's Avatar
    Damienm05 is offline Productive Member
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    Need macros but it's decent. Switch to complex carbs PWO.

  5. #5
    lonelysoldier1988 is offline Associate Member
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    Is that going to hurt the protein absorbtion because I am pretty strong and plan on throwing some weight around?

  6. #6
    lonelysoldier1988 is offline Associate Member
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    Is it ok to just put oats into my shake without cooking? would it differ macro wise?

  7. #7
    lonelysoldier1988 is offline Associate Member
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    bumpppppppp

  8. #8
    lonelysoldier1988 is offline Associate Member
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    hey guys where r u help with this please its very important!

  9. #9
    Damienm05's Avatar
    Damienm05 is offline Productive Member
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    Yes, you can put oats right in. No difference in terms of macros. No, your protein absorption won't be affected.

  10. #10
    jngymrat is offline Associate Member
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    How long have you been running this diet?

  11. #11
    lonelysoldier1988 is offline Associate Member
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    will be starting soon why?

  12. #12
    lonelysoldier1988 is offline Associate Member
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    Meal 1 Pre


    8 Egg Whites 135 24 0 0
    1 Cup Oats 300 10 54 5
    2 cups broccoli

    Supplements: Multi V, Fish Oil, Vit C


    Jack3d 3 Scoops + Bcaas

    Intra: BCAAS

    Meal 2 PWO

    2 Scoops Whey 260 48 8 3
    1 Cup Oats 300 10 54 5

    Supplements: Vit C + bcaas


    Meal 3

    8oz Chicken 240 40 0 5
    1.5 Cup Brown Rice 225 7 60
    2 Cups Broccoli

    Supplements: Fish Oil


    Meal 4

    2 Can Tuna 200 40 0 0
    2 Cup Broccoli
    1 Tbsp Olive Oil 120 0 0 14

    Meal 5

    2 Can Tuna 200 40 0 0
    2 Cup Broccoli
    1 Tbsp Olive Oil 120 0 0 14

    Meal 6

    2 Scoop Whey 260 48 8 3
    1 Tbsp Olive Oil 120 0 0 14
    2 Cups Broccoli

    Meal 7

    2 Scoop Casien 260 48 8 3
    2 Cups Broccoli


    Supplements: Multi V, Fish Oil, Vit C

    2600 315 200 65

    Hey damian I tweeked it.. Should I carb load on a certain day?
    Last edited by lonelysoldier1988; 02-05-2011 at 08:06 PM.

  13. #13
    POPS's Avatar
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    Quote Originally Posted by lonelysoldier1988 View Post
    Meal 1 Pre


    8 Egg Whites 135 24 0 0
    1 Cup Oats 300 10 54 5
    2 cups broccoli

    Supplements: Multi V, Fish Oil, Vit C


    Jack3d 3 Scoops + Bcaas

    Intra: BCAAS

    Meal 2 PWO

    2 Scoops Whey 260 48 8 3
    1 Cup Oats 300 10 54 5

    Supplements: Vit C + bcaas


    Meal 3

    8oz Chicken 240 40 0 5
    1.5 Cup Brown Rice 225 7 60
    2 Cups Broccoli

    Supplements: Fish Oil


    Meal 4

    2 Can Tuna 200 40 0 0
    2 Cup Broccoli
    1 Tbsp Olive Oil 120 0 0 14

    Meal 5

    2 Can Tuna 200 40 0 0
    2 Cup Broccoli
    1 Tbsp Olive Oil 120 0 0 14

    Meal 6

    2 Scoop Whey 260 48 8 3
    1 Tbsp Olive Oil 120 0 0 14
    2 Cups Broccoli

    Meal 7

    2 Scoop Casien 260 48 8 3
    2 Cups Broccoli


    Supplements: Multi V, Fish Oil, Vit C

    2600 315 200 65

    Hey damian I tweeked it.. Should I carb load on a certain day?
    looks good man! By the looks of this diet it seems like I steered you in the right direction. If theres any other tweaking Gbrice or Damien will do the job...

  14. #14
    lonelysoldier1988 is offline Associate Member
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    pops what ur opinion on refeed days

  15. #15
    POPS's Avatar
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    Quote Originally Posted by lonelysoldier1988 View Post
    pops what ur opinion on refeed days
    well Ill take a guess on this.....your macros are just a bit higher than mine ( I am 2100/265/150/50, roughly ) so I dont think that a re-feed day/days are necessary because our diet is in pretty good shape as far as keeping everything balanced. Now if we were low carb or something of that nature than I would say like every 7-10 days re-feed with good complex carbs....

    Another thing is if you are finding that during your workouts youre " bonking out " you might need to update/add somewhere. Stick with what you have for a few weeks and your body will tell you if you need more.....

  16. #16
    lonelysoldier1988 is offline Associate Member
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    Do you think the keto diet is ok?

  17. #17
    POPS's Avatar
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    Quote Originally Posted by lonelysoldier1988 View Post
    Do you think the keto diet is ok?
    never tried it. Looks/sounds confusing. I like to keep things as simple as possible....

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