My grave shift cutting diet please help

[lonelysoldier1988]

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?

[lonelysoldier1988]

bump

[lonelysoldier1988]

any help out there?

[Damienm05]

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

[lonelysoldier1988]

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

[lonelysoldier1988]

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

[lonelysoldier1988]

bumpppppppp

[lonelysoldier1988]

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

[Damienm05]

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

[jngymrat]

How long have you been running this diet?

[lonelysoldier1988]

will be starting soon why?

[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?

[POPS]

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...

[lonelysoldier1988]

pops what ur opinion on refeed days

[POPS]

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.....

[lonelysoldier1988]

Do you think the keto diet is ok?

[POPS]

Do you think the keto diet is ok?

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