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  1. #1
    Trainwreck's Avatar
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    Rate my cutting diet.

    Long time reader, first time poster.
    I'm 35, 5'7", 165 lbs. around 16% bf
    Train 6x/week mostly circuit. Goal is to drop bf% below 10%

    10am - 1/4 cup egg whites, 1 cup of coffee, fish oil pills 1200mg
    40 cal / 6 pro / 10 fat / 2 carbs

    noon - 30 min cardio

    1pm- protein shake, 1 cup oats
    430 cal / 40 pro / 50 fat / 54 carbs

    4pm - 4 oz talapia fillet, 1/4 cup brown rice
    270 cal / 27 pro / 4 fat / 35 carbs

    5pm - train

    7pm - protein shake, 1 cup oats
    430 cal / 40 pro / 50 fat / 54 carbs

    9pm - 4 oz lean beef, 1/2 cup green beans
    240 cal / 22 pro / 15 fat / 6 carbs

    midnight - casein shake w/scoop of cottage cheese
    150 cal / 32 pro / 2 fat / 3 carbs

    Totals: 1560 cal / 167 pro / 131 fat / 154 carbs

    Thanks!

  2. #2
    scotty51312's Avatar
    scotty51312 is offline Transformation Challenge Trainer
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    Quote Originally Posted by Trainwreck View Post
    Long time reader, first time poster.
    I'm 35, 5'7", 165 lbs. around 16% bf
    Train 6x/week mostly circuit. Goal is to drop bf% below 10%

    10am - 1/4 cup egg whites, 1 cup of coffee, fish oil pills 1200mg
    40 cal / 6 pro / 10 fat / 2 carbs
    get rid of the fish oil here and eat some oats, U want comlexcarbs when you wake up, also i'd recheck the macro's on this fat seems high and protien seems low theres isn't 10 g's of fat in that meal, Move the fish oil to before bed no need for fat when you wake up
    noon - 30 min cardio
    if you're cutting it would be best to do this cardio before you eat anything
    1pm- protein shake, 1 cup oats
    430 cal / 40 pro / 50 fat / 54 carbs
    I wouldn't do a shake after just cardio, just a small protien carb meal also how are you getting 50g of fat in a shake? there isn't 50g of fat in two big macs

    4pm - 4 oz talapia fillet, 1/4 cup brown rice
    270 cal / 27 pro / 4 fat / 35 carbs
    Ok macros look right here brown rice is a good pre work out carb
    5pm - train

    7pm - protein shake, 1 cup oats
    430 cal / 40 pro / 50 fat / 54 carbs
    again where are you getting 50 g fat? You really only need one protien shake in your diet and it should be Post workout

    9pm - 4 oz lean beef, 1/2 cup green beans
    240 cal / 22 pro / 15 fat / 6 carbs
    goodmeal for this time of night

    midnight - casein shake w/scoop of cottage cheese
    150 cal / 32 pro / 2 fat / 3 carbs
    Macro's seem off if you're putting cottage cheese in this shake unless its a teaspoon you're gonna have more than 2gs of fat and more than 150 casTotals: 1560 cal / 167 pro / 131 fat / 154 carbs

    Thanks!
    once again i have no idea where you're getting 131grams of fat out of those meal. Are you putting 1/2 cup of olive oil in your shakes or something? Once again the diets not that bad I might up the protien by about 20 grams. Recheck your macros

  3. #3
    FireGuy's Avatar
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    Quote Originally Posted by Trainwreck View Post
    Long time reader, first time poster.
    I'm 35, 5'7", 165 lbs. around 16% bf
    Train 6x/week mostly circuit. Goal is to drop bf% below 10%

    10am - 1/4 cup egg whites, 1 cup of coffee, fish oil pills 1200mg
    40 cal / 6 pro / 10 fat / 2 carbs

    noon - 30 min cardio

    1pm- protein shake, 1 cup oats
    430 cal / 40 pro / 50 fat / 54 carbs

    4pm - 4 oz talapia fillet, 1/4 cup brown rice
    270 cal / 27 pro / 4 fat / 35 carbs

    5pm - train

    7pm - protein shake, 1 cup oats
    430 cal / 40 pro / 50 fat / 54 carbs

    9pm - 4 oz lean beef, 1/2 cup green beans
    240 cal / 22 pro / 15 fat / 6 carbs

    midnight - casein shake w/scoop of cottage cheese
    150 cal / 32 pro / 2 fat / 3 carbs

    Totals: 1560 cal / 167 pro / 131 fat / 154 carbs
    Thanks!
    Your numbers are nearly 1,000 calories off. You need to redo your math or macros.

  4. #4
    SlimJoe is offline Banned
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    Poor diet bro look at gbrices diet and use that as a base he's the man

  5. #5
    Trainwreck's Avatar
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    Yeah, I thought it looked off. Thanks for the advice, I'll go ahead and try again.
    Other than my screwy numbers, I guess I'll add more protein and try the AM cardio on an mty stomach.

    10am - 30 min cardio

    noon - 1/4 cup egg whites, 1 cup of coffee
    40 cal / 6 pro / 0 fat / 1 carbs

    1pm - tuna cake w/oats
    150 cal / 9 pro / 3 fat / 18 carbs

    4pm - 4 oz talapia fillet, 1/4 cup brown rice
    270 cal / 27 pro / 4 fat / 35 carbs

    5pm - train

    7pm - protein shake, 1 cup oats
    430 cal / 40 pro / 6 fat / 54 carbs

    9pm - 4 oz lean beef, 1/2 cup green beans
    240 cal / 22 pro / 15 fat / 6 carbs

    midnight - casein shake w/scoop of cottage cheese
    150 cal / 32 pro / 2 fat / 3 carbs

    Totals: 1280 cal / 136 pro / 30 fat / 117 carbs

    Sorry for the initial goof, I'm pretty sure the numbers are right now, and it still looks low. Should I just increase the portions?
    Thanks again guys/gals!
    Last edited by Trainwreck; 03-13-2011 at 09:50 PM.

  6. #6
    FireGuy's Avatar
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    I think if you fix the shake macros and make some adjustments to meal #1 you actually have a decent setup.

  7. #7
    gbrice75's Avatar
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    1300 calories seems awfully low... no offense but most women eat more. I'd eat closer to 2000 calories and up the cardio, it would be the healthier way to cut bodyfat IMO.

    Since SJ mentioned it (thx bro!), i'll post my diet below. Not the greatest diet ever, but may give you some ideas:



    GB's Current Diet:

    PROTEIN/CARBS/FAT/TOTAL CALORIES

    MEAL 1 - PRE-WORKOUT
    4:30am

    Premier protein shake - 30/5/3/160
    1 cup oats - 10/52/5/280
    1 Extra Large Whole Egg - 7/0/5/90
    1/2 cup liquid egg whites - 12/2/0/60
    1/2 cup blueberries - 0/10/0/40

    TOTALS: 60/70/12.5/620

    5:30am - WORKOUT, followed by 1 hour cardio

    MEAL 2 - POST WORKOUT
    7:30am

    1 cup oats - 10/52/5/280
    2 scoops Myofusion - 50/10/6/315

    TOTAL: 60/60/11/600

    MEAL 3
    10:00am

    6oz Boneless Skinless Chicken Breast - 36/0/2.5/165
    7oz Sweet Potato - 3/35/0/150
    1 Cup Green Beans - 1/4/0/20

    TOTALS: 40/40/2/350

    MEAL 4
    1:00pm

    4oz 95/5 Lean Ground Beef - 35/0/7/200
    1/2 cup (a little over) Brown Rice - 5/40/1/180
    1/4 cup tomato sauce - 0/3/0/12
    2 cups baby spinach - 2/2/0/15

    TOTALS: 40/45/8/415

    MEAL 5
    4:00pm

    3/4 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 20/7.5/2.5/135
    1 scoop ON 100% Casein - 24/3/1/120
    2tbsp PB2 Powdered Peanut Butter - 4/6/1/50

    TOTALS: 50/15/4/300

    MEAL 6
    7:00pm

    6oz Broiled Tilapia - 35/0/3/165
    1 cup broccoli - 3/6/0/30
    1tsp EVOO - 0/0/5/45

    TOTALS: 40/6/8/235

    MEAL 7
    10:00pm

    1 cup 1% Milk Fat Cottage Cheese, No Sodium Added: 26/10/3/180

    TOTALS: 26/10/3/180 (could add more fats here but happy with totals as is)

    DAILY TOTALS: 315/250/50/2700

    46% protein, 37% carbs, 17% fat

  8. #8
    Trainwreck's Avatar
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    Yeah, this helps plenty. I'll try to copy Gbrice's diet and see if I can eat that much.

    Thanks for the tips forum.

  9. #9
    Damienm05's Avatar
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    GB's diet is awesome man but it's simply a reference for structure. It's what works for him based on the foods he likes or are convenient for his lifestyle and such. Don't do yourself a disservice by copying it, just look at the way he's structured the diet and the precision with which foods are tracked. Refer to the document below for acceptable foods and general info that might tie some things together for you.

    http://forums.steroid.com/showthread...ead&highlight=

  10. #10
    gbrice75's Avatar
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    Quote Originally Posted by Damienm05 View Post
    GB's diet is awesome man but it's simply a reference for structure. It's what works for him based on the foods he likes or are convenient for his lifestyle and such. Don't do yourself a disservice by copying it, just look at the way he's structured the diet and the precision with which foods are tracked. Refer to the document below for acceptable foods and general info that might tie some things together for you.

    http://forums.steroid.com/showthread...ead&highlight=
    ^ ^ THIS. I didn't post it with the intention of having you copy it; I just wanted to give you a reference point in one way to structure a diet. It's not the 'right' way; there are plenty of diets that differ from mine that will bring just as good or better results.

    By making your own diet, you will learn. Also keep in mind that our caloric needs are likely different, so copying my diet will not do you any good and you may be harming yourself (2700 calories is probably too much for you given your goals).

  11. #11
    Damienm05's Avatar
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    Quote Originally Posted by gbrice75 View Post
    By making your own diet, you will learn. Also keep in mind that our caloric needs are likely different, so copying my diet will not do you any good and you may be harming yourself (2700 calories is probably too much for you given your goals).
    Glad you added that - that's the biggest thing!

    Sorry, "liking" anything I see posted as if this were Facebook - need to hit "Anabolic " status!

  12. #12
    gbrice75's Avatar
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    Quote Originally Posted by Damienm05 View Post
    Glad you added that - that's the biggest thing!

    Sorry, "liking" anything I see posted as if this were Facebook - need to hit "Anabolic" status!
    Lmao, no worries! I'm responding to your 'like' - i'm whoring my way to 6000!

    Sorry OP for the hijack =P

  13. #13
    GoNoles99 is offline Junior Member
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    gbrice how many hours do you sleep each night, 6 hours?

    I'm planning on going on a cutting diet this summer but my problem is I have to work at 7 AM each day, meaning if I want to do cardio in the morning I'll have to wake up at 5 AM. I know it's easy to say if I'm dedicated this should be no problem and I'll just need to get to bed by 9 PM but I will be living with a couple of my best friends and going to bed at 9 each night is gonna be a challenge for me. I was hoping to try cardio at some other point in the day so I can get an extra hour of sleep.

  14. #14
    gbrice75's Avatar
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    Quote Originally Posted by GoNoles99 View Post
    gbrice how many hours do you sleep each night, 6 hours?

    I'm planning on going on a cutting diet this summer but my problem is I have to work at 7 AM each day, meaning if I want to do cardio in the morning I'll have to wake up at 5 AM. I know it's easy to say if I'm dedicated this should be no problem and I'll just need to get to bed by 9 PM but I will be living with a couple of my best friends and going to bed at 9 each night is gonna be a challenge for me. I was hoping to try cardio at some other point in the day so I can get an extra hour of sleep.
    Unfortunately, yea... I hate it man... but there's not much I can do about it currently.

    If you can do your cardio another time of day and sleep an extra hour, i'd say do that - never discount the benefits of a good night's sleep!

  15. #15
    GoNoles99 is offline Junior Member
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    Quote Originally Posted by gbrice75 View Post
    Unfortunately, yea... I hate it man... but there's not much I can do about it currently.

    If you can do your cardio another time of day and sleep an extra hour, i'd say do that - never discount the benefits of a good night's sleep!
    What are your thoughts on this layout

    6 am - wake up, meal #1
    1130 am - meal #2
    330 pm - meal #3
    4 - lift
    5 - shake, simple carb = meal #4
    515 - cardio
    6 - meal #5
    930 - meal #6, bed

    First 3 meals are going to be pretty spaced out as I can only eat once in an 8 hour span (7-3). I could probably work in a protein shake somewhere but only one full meal.

  16. #16
    FireGuy's Avatar
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    The guy has a 138lbs of lean body mass and is trying to go from 16% to 10%. I dont think 1300 calories a day is as far off as it sounds. If his stats are accurate I would have him in the 1500 cal range possibly a bit lower or higher depending on how much cardio he wanted to include.

  17. #17
    Damienm05's Avatar
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    ^^ Speaking of: how much cardio does your lifestyle allow for Trainwreck? I see right now just 30 minutes which isn't really a lot if the goal is to aggressively cut fat. If there's no room for lengthening that session or adding another in the AM, I'd look to your workout. Based on the lapse between your 4:00 PM meal and the 7:00 PM PWO shake - I see a long training session - we could always cut into it and add 20-30 minutes of intense cardio PWO.

  18. #18
    gbrice75's Avatar
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    Quote Originally Posted by Damienm05 View Post
    ^^ Speaking of: how much cardio does your lifestyle allow for Trainwreck? I see right now just 30 minutes which isn't really a lot if the goal is to aggressively cut fat. If there's no room for lengthening that session or adding another in the AM, I'd look to your workout. Based on the lapse between your 4:00 PM meal and the 7:00 PM PWO shake - I see a long training session - we could always cut into it and add 20-30 minutes of intense cardio PWO.
    Agreed, this is what I was getting at. I think more cardio would be better, but in that case I would imagine calories need to come up a bit.

  19. #19
    Damienm05's Avatar
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    Yup, he's not over 20% body fat so I agree they'd have to come up a decent bit to avoid losing muscle if we go that route. It would be a better course of action regardless. Ideally, he could make some gains in the short term.

  20. #20
    Trainwreck's Avatar
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    Oh cardio, well I do only 30 min first thing AM. Then post workout 4x a week for a total of 1.5 hrs weight training and 30 min cardio (not counting AM cardio).
    I only take 1 min breaks between sets, so that's a cardio workout in its own right, I reckon.
    I upped my calorie/carb count by adding whole wheat bread to my egg breakfast and added 1 whole egg to the mix as well.

    I wasn't planning on copying the gbrice diet to a T, just the portions and layout... he's probably a much bigger dude anyways.

  21. #21
    Damienm05's Avatar
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    Yeah, he's a giant among men.

  22. #22
    gbrice75's Avatar
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    Quote Originally Posted by Trainwreck View Post
    I wasn't planning on copying the gbrice diet to a T, just the portions and layout... he's probably a much bigger dude anyways.
    Quote Originally Posted by Damienm05 View Post
    Yeah, he's a giant among men.
    Haha, i'm a PoS =P

  23. #23
    Damienm05's Avatar
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    Quote Originally Posted by gbrice75 View Post
    Haha, i'm a PoS =P
    You're actually kinda ripped these days. As much as I'd love to contribute to your trend of self-deprecation; you've definitely made some nice progress since logging it.

  24. #24
    gbrice75's Avatar
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    Quote Originally Posted by Damienm05 View Post
    You're actually kinda ripped these days. As much as I'd love to contribute to your trend of self-deprecation; you've definitely made some nice progress since logging it.
    Thanks bro, i'm actually feeling better this week and getting a bit of focus back. I need to stay on this track - summer is 3 months away and I don't wanna feel 'naked in school' when i'm on the beach.

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