Cutting Diet while in iraq.

**brianrparker** · 03-28-2011, 10:40 AM

Ok i have been messing with some things and tweeking this as best as possible. im doing my best with what i am limited to because im deployed to iraq. they army gives us 3 meals a day. i will skip breakfast for some oats and some protein. I cant get eggs. For lunch they have fried foods and a sandwitch bar. i make 2 sandwitches with the lunch meat. dinner i will make my best choice i can. if everything is bad i will eat Tuna and some white rice. for my veggies i am drinking V8 and also have a veggie supplement because they rarly serve green leafy veggies. just carrots and corn. Well here is my info and my spread let me know what you think. i cant stray from it that much because i am deployed.

21Y/O 240Lbs 6'4 19-21% BF

Meal 1 1/2 cup oats 1 scoop protein 3Fat 27Carb 55Prot

Meal 2 5 OZ tuna 2Fat 2Carb 25Prot

Meal 3 2 sandwitches 10Fat 40Carb 40Prot

Meal 4 5Oz sandwitch meat 5Fat 0Carb 23Prot

Meal 5 Dfac Best choice i can make if they dont have
anything good i will eat tuna and white rice
but macro for this meal goal is 15-30Fat 40-50Carb
20-30Prot Pre W/O

Meal 6 Post W/O shake 0Fat 0Carb 50Prot

Meal 7 Casien shake before bed 3Fat 5Carb 50Prot

38-53 Fat 114-130 Carb 266 Prot

Workout Spread
30-45 mins Every morning cardio

Mon Back 30mins Cardio

Tues Shoulder Abs 30Mins Cardio

Wens Bi/Tri/Forearm 30Mins Cardio

Thurs Chest 30 Mins Cardio

Fri Legs Abs 30Mins Cardio

Sat 30-45 mins Cardio

Sun Just cardio in the morning

Supplements

GREEN SUPERFOOD ALL NATURAL, 8.5 GM

CHOC PB 100% CASEIN PROTEIN, 2 LB

OPT GOLD 100% WHEY CK N CREAM, POWDER, 5.15 LB COOKIES AND CREAM

Opti-Men

Fitness Fiber

**gbrice75** · 03-28-2011, 12:49 PM

bold

Originally Posted by brianrparker

Ok i have been messing with some things and tweeking this as best as possible. im doing my best with what i am limited to because im deployed to iraq. they army gives us 3 meals a day. i will skip breakfast for some oats and some protein. I cant get eggs. For lunch they have fried foods and a sandwitch bar. i make 2 sandwitches with the lunch meat. dinner i will make my best choice i can. if everything is bad i will eat Tuna and some white rice. for my veggies i am drinking V8 and also have a veggie supplement because they rarly serve green leafy veggies. just carrots and corn. Well here is my info and my spread let me know what you think. i cant stray from it that much because i am deployed.

21Y/O 240Lbs 6'4 19-21% BF

You didn't state your goals, but at 19-21% BF i'm assuming you want to reduce that number. I'll base my critique on that:

Meal 1 1/2 cup oats 1 scoop protein 3Fat 27Carb 55Prot

What kind of protein is 55g per scoop?

Meal 2 5 OZ tuna 2Fat 2Carb 25Prot

Try to add some carbs or fats to this meal

Meal 3 2 sandwitches 10Fat 40Carb 40Prot

Obviously not in love with this meal, but it is what it is. Try to stick with leaner meats (turkey breast), no cheese, use wholegrain bread if it's available. Mustard instead of mayo, etc

Meal 4 5Oz sandwitch meat 5Fat 0Carb 23Prot

Nothing else you can do here except deli meat again?

Meal 5 Dfac Best choice i can make if they dont have
anything good i will eat tuna and white rice
but macro for this meal goal is 15-30Fat 40-50Carb
20-30Prot Pre W/O

Too high in fat. Some fat is good to slow protein absorption but 30g is way too much - keep it closer to 15g. Keep protein 30g or higher, and I like where carbs are

Meal 6 Post W/O shake 0Fat 0Carb 50Prot

How about some more oats here? 1/2 cup

Meal 7 Casien shake before bed 3Fat 5Carb 50Prot

You must be using 2 scoops of everything, not 1, right?

38-53 Fat 114-130 Carb 266 Prot

Not a bad macro split actually

Workout Spread
30-45 mins Every morning cardio

Fasted?

Mon Back 30mins Cardio

Tues Shoulder Abs 30Mins Cardio

Wens Bi/Tri/Forearm 30Mins Cardio

Thurs Chest 30 Mins Cardio

Fri Legs Abs 30Mins Cardio

Sat 30-45 mins Cardio

Sun Just cardio in the morning

Supplements

GREEN SUPERFOOD ALL NATURAL, 8.5 GM

Stick with this over the V8; V8 is not a suitable replacement for veggies.

CHOC PB 100% CASEIN PROTEIN, 2 LB

OPT GOLD 100% WHEY CK N CREAM, POWDER, 5.15 LB COOKIES AND CREAM

Opti-Men

Fitness Fiber

**brianrparker** · 03-28-2011, 08:49 PM

Goals Yes lowing body fat and getting in better shape.

Sorry yes its 2 scoops protein isopure.

Meal 2 i could throw in a clif bar idk what people thoughts are about those.

Meal 3 yes no cheese i will only use the whole grain bread. if they dont have that i will just eat the lunch meat and they have turkey almost everytime(if not whole grain bread ill come grab some oats)

Meal 4 my mom is sending me canned tuna and canned chicken breast. so i could do one of those there instead. but i will take extra turkey from the chow hall if they have it.

Meal 5 kinda subject to the chow hall here but if it is to bad. i will get the rice at the chow hall and come back and get some tuna or chicken breast. the fat is just a guess for this meal also i was trying to get my macro on my fat up a little bit.

Meal 6 Sure i can do 1/2 cup oats to easy.

Meal 7 Yep 2 scoops

Morning cardio Yes fasted

V8 Yeah i figured just waiting for my supplys to come in.