Diet Critique Appreciated

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04-21-2011, 01:19 PM
-KJ-

Diet Critique Appreciated

Doing this cut for 3 week holiday I am going on.
Main Goal is to cut BF% to 12% or less. That is a loss of roughly 8%. The time frame will be just over 12 weeks until I go away.

Maintaining current LBM target weight for 12% is 142.5 lbs.

50/30/20 Split
Protein 237g Carbs 142g Fats 43 g

Current Stats:
Height – 5’ 6”
Weight – 156.5 lbs
BF – ~ 20%
LBM – 125 lbs
Fat Weight – 31.5 lbs

BMR – 1595
TDEE – 2470

Ok I know that splitting my Carbs up throughout the meals isn’t the best way to do it but I feel it stops me from cheating and I don’t get as many cravings.

Diet: Protein Carbs Fat Cals
Meal 1: 60g Oats 6.5 36 5 215
Whey Protein 30 2.5 2.5 152.5
36.5 38.5 7.5 367.5

Meal 2: 30g Brown Rice 2.5 23 0.5 107
100g Tuna 27 0 0.5 113
1 Tsp Olive Oil 0 0 4.5 40
29.5 23 5.5 260

Meal 3: 100g Sweet P. 1.5 18 0 90
4Oz Chicken Brst. 26 0 1.5 120
27.5 18 1.5 210

Meal 4: 30g Brown Rice 2.5 23 0.5 107
100g Tuna 27 0 0.5 113
29.5 23 1 220

*Workout

Meal 5: BSN Syntha 6 22 14 6 200

Meal 6: 100g Sweet P. .5 18 0 90
4Oz Chicken Brt. 26 0 1.5 120
150g green Beans 2 8 0 40
2 Tbsp Hummus 1 5 3.5 60
29.5 31 5 310

Meal 7: Whey Protein 20 1.5 1.5 100
1Tbsp PB 4 3 8 100
24 4.5 9.5 200

Had a lot of help from GB, Damien and Base last time out. Lost just under 14lbs and then went off diet for 2 weeks and gained 6lbs. Still a loss of 8lbs but posting this for help and it motivates me :-)

Thanks
KJ
04-21-2011, 01:35 PM
gbrice75

I'm on a conf call atm so I didn't get to REALLY go through it, but I love your macro split, and at a glance it's clean and gtg. Like you said, I would rather not see carbs all day but if it helps you to stick with it, that's way more important, as is overall calories.

What does your cardio schedule look like?
04-21-2011, 01:44 PM
-KJ-

Quote:

Originally Posted by gbrice75

I'm on a conf call atm so I didn't get to REALLY go through it, but I love your macro split, and at a glance it's clean and gtg. Like you said, I would rather not see carbs all day but if it helps you to stick with it, that's way more important, as is overall calories.

What does your cardio schedule look like?

Atm I do 2 morning sessions a week and 20-30 mins PWO depending on time. I will have alot of free time in two weeks when i finish exams.
Morning Sessions: 3-4 Miles Varying Intensity.
PWO: Elliptical - 1 min level 5, 1 min level 10, 1 min level 15. Repeat 10 times. ( Killer )
04-21-2011, 02:19 PM
Gucks

spread those green beans out aswell, 150g in 1 siting wuld kill me. h8 those things!

ur macros are pretty good. i think ur fat is very low though. should keep it above 50g alwasy imo. 55g is a good target for cutting.

apart from those 2 things i think its gtg.
04-21-2011, 02:22 PM
-KJ-

Quote:

Originally Posted by Gucks

spread those green beans out aswell, 150g in 1 siting wuld kill me. h8 those things!

ur macros are pretty good. i think ur fat is very low though. should keep it above 50g alwasy imo. 55g is a good target for cutting.

apart from those 2 things i think its gtg.

Thanks for input Gucks... Will Try Fit more Fats into diet! It should put me rite were I wanna be...
04-23-2011, 02:28 AM
-KJ-

So im good to go??.... Starting tomorrow.
04-23-2011, 02:57 AM
musclestack

I agree with GB; it's almost exactly the split that I run when I'm cutting. As Gucks put it, your fats seem a bit low. The only thing I would change about the diet is make meal 7 a cassein shake instead of whey for slower absorption. I would pesonally take the olive oil out of meal 2 and put it somewhere else to keep carbs and fats separate, but it's going to be hard to do since you're trying to place carbs in every meal. Other than that, looks great!
04-23-2011, 08:34 AM
-KJ-

Quote:

Originally Posted by musclestack

I agree with GB; it's almost exactly the split that I run when I'm cutting. As Gucks put it, your fats seem a bit low. The only thing I would change about the diet is make meal 7 a cassein shake instead of whey for slower absorption. I would pesonally take the olive oil out of meal 2 and put it somewhere else to keep carbs and fats separate, but it's going to be hard to do since you're trying to place carbs in every meal. Other than that, looks great!

Thanks Musclestack.. Appreciate the Input will have a good luck before I start it.
04-23-2011, 08:41 AM
gbrice75

Quote:

Originally Posted by -KJ-

Atm I do 2 morning sessions a week and 20-30 mins PWO depending on time. I will have alot of free time in two weeks when i finish exams.
Morning Sessions: 3-4 Miles Varying Intensity.
PWO: Elliptical - 1 min level 5, 1 min level 10, 1 min level 15. Repeat 10 times. ( Killer )

Good, because you'll definitely need to up the cardio! 5x a week in the am, at least 45 mins, then PWO 3x a week HIIT sort of like you're already doing. Try the stepmill instead of elliptical... it's a KILLER cardio workout, best in the gym IMO!
04-23-2011, 12:05 PM
-KJ-

Quote:

Originally Posted by gbrice75

Good, because you'll definitely need to up the cardio! 5x a week in the am, at least 45 mins, then PWO 3x a week HIIT sort of like you're already doing. Try the stepmill instead of elliptical... it's a KILLER cardio workout, best in the gym IMO!

I now GB, I am living for these exams to finish and set my head down.
Thanks for all your help once again. Realy appreciate it fella. Hows your cut coming along??
04-23-2011, 01:02 PM
gbrice75

Quote:

Originally Posted by -KJ-

I now GB, I am living for these exams to finish and set my head down.
Thanks for all your help once again. Realy appreciate it fella. Hows your cut coming along??

Not bad bro, 193 this morning, down from about 198 a few weeks ago. Mostly water at this point, but on the road to recovery nonetheless. 185lbs without LBM loss would be sweet.
04-23-2011, 01:26 PM
-KJ-

Quote:

Originally Posted by gbrice75

Not bad bro, 193 this morning, down from about 198 a few weeks ago. Mostly water at this point, but on the road to recovery nonetheless. 185lbs without LBM loss would be sweet.

Thats sweet dude congrats... Always good seeing the scale go down (when cuuting that is). Do u no were you'll be at in terms of bf% with an 8lb loss? As you know im going for 14lbs to get to 12% assuming no LBM lost.