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?

bump

any help out there?

Need macros but it's decent. Switch to complex carbs PWO.

Is that going to hurt the protein absorbtion because I am pretty strong and plan on throwing some weight around?

Is it ok to just put oats into my shake without cooking? would it differ macro wise?

bumpppppppp

hey guys where r u help with this please its very important!

Yes, you can put oats right in. No difference in terms of macros. No, your protein absorption won't be affected.

How long have you been running this diet?

will be starting soon why?

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?

Quote:

---

Originally Posted by lonelysoldier1988

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...

pops what ur opinion on refeed days

Quote:

---

Originally Posted by lonelysoldier1988

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.....

Do you think the keto diet is ok?

Quote:

---

Originally Posted by lonelysoldier1988

Do you think the keto diet is ok?

---

never tried it. Looks/sounds confusing. I like to keep things as simple as possible....