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  1. #1
    speedfreak's Avatar
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    Diet Plan... Please rip it apart and help as needed....

    Been working on this for a while trying to get it right with the proteins, carbs, etc before I posed but I thought it might be easier and helpful this way... Here goes..

    Age:30
    Height:5'10"
    Weight: 196
    BF 19-20%


    10:30am
    Fasted Cardio 30 min

    11am
    Meal 1: =202cal/26.6pro/20.44carb/4.65fat
    1 pk Oatmeal
    6 Hard Boiled Eggs (1 yolk, rest whites)

    12pm
    Pre-Workout Pump Fuel =50cal/12carb

    12:30pm
    WORKOUT

    1:15-1:30pm
    Meal 2: =437cal/58.3pro/27.76carb

    Optimum Whey Protein shake
    4oz Chicken Breast
    1 med Sweet Potato

    3:30
    Meal 3: =355cal/38.02pro/11.79carb/14.73fat

    6oz Tilapia
    5 med Asparagus
    1/2 Avocado

    5:00
    Meal 4:

    Protein Shake (Amplify XL) =265cal/45pro/6.7carb/3.6fat

    6:30
    Meal 5: =429cal/43.78pro/11.8carb/14.73fat

    4oz Grilled Veal Cutlet
    1 cup Broccoli
    1/2 Avocado

    7:30
    Meal 6: =264cal/35.27pro/4.87carb

    6oz Salmon
    1cup Spinach
    1cup Cucumber

    9:00
    Meal 7: =228cal/44.02pro/4.8carb

    6oz Turkey
    2 Slice tomato
    4oz Broccoli Raab

    12am =120cal/24pro/3carb/1fat
    1 Scoop Casein Powder before bed

    Totals:

    2350 Calories (calories came to 1983 using the formula 1g Pro=4cal, 1g Carb=4cal, and 1g Fat=9cal) using another program the calories came to 2350
    314g Protein
    103g Carb
    35g fats (from avocado, yolk, casein)

    Cardio 5x a week
    Training 5x a week

    My goal with this is to cut down and lower my bf %.

    Any help is appreciated to make this perfect... thanks!
    Last edited by speedfreak; 06-30-2011 at 10:12 AM.

  2. #2
    speedfreak's Avatar
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    I am also going to throw 2 tbsp of Udos oil in the mix also.

  3. #3
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    as many will say, bring the cardio up to 40 min. and keep your HR to about 65-70%

  4. #4
    speedfreak's Avatar
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    Mr.Mustang.. The 30min will be HIT...Not just an treadmill.. If so I would up it to 40..

  5. #5
    speedfreak's Avatar
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    Come on guys need some feedback!!!!

  6. #6
    MR-FQ320's Avatar
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    Yeah looks a pretty good cutting diet, can't pick any fault with it really, when you hit a plateaus you will have to readjust diet or increase cardio.

  7. #7
    speedfreak's Avatar
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    Thanks.. Anyone else!??!

  8. #8
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    Hi everyone,..
    For me its really awesome Diet Plan,...I am also looking for some diet plan,...
    regards,.Pinole Bootcamp
    Last edited by Benas; 06-24-2011 at 06:46 AM.

  9. #9
    speedfreak's Avatar
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    Bump... Come on guys!! help a brother out

  10. #10
    -KJ-'s Avatar
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    Do you know your TDEE?
    How much of a deficit are you eating at?

  11. #11
    speedfreak's Avatar
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    TDEE is around 3042 so -862.. Not sure if that is enough really... If I can bring it to -1000 I would be losing 2lb of fat per week. Any suggestions or critique?

  12. #12
    speedfreak's Avatar
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    Should I take away carbs on the last 1 or 2 meals? I work till 10-11PM during the week so I am not just laying down, I am semi active... suggestions..

  13. #13
    speedfreak's Avatar
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    Bump!

  14. #14
    baseline_9's Avatar
    baseline_9 is offline The Transformer ~VET~Recognized Staff Winner - $100
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    To start with i suspect your cals are too low to begin with

    Secondly, you cannot perform HIIT for 30 mins and if you can then your not performing HIIT... So work harder... Hill sprinrs is the best way IMO

    Can we get an accurate BF% first b4 we go any further please... Pics?
    Last edited by baseline_9; 06-30-2011 at 02:49 AM.
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  15. #15
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    What time are you doing fasted cardio, eating meal one and doing your weight training....

    A time on each...

    I dont like putting them all together like that....

    You need to focus of loading all of your carbs around your training....

    If your performing HIIT then you need to be fueled for it so fasted IMHO is a complete waste of time since it does no enable you to take full advantage of the advanced training system you are using (well attempting to use)

    No nee to do 6 training sessions per week... Drop it to 4 or 5...

    I reccomend you follow some kind of HIT training program so that your in and out of the gym as quickly as possible...
    Don't be a 'Bro'..... Believe nothing....Question everything

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  16. #16
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    for the fasted cardio, i have been reading that you want to keep your heart rate in a range of 60-70% of your max HR. for you it should be around 115-133ish. stay in that range for 30-40 minutes. i just started doing it and i am doing it on the treadmill. doing 4.0mph speed at 10.0 incline for 30 min. i have been burning around 300-400 cals per session. as far as your diet goes, it looks good. you may need a little more carbs, but try it and see how your body responds. and what baseline is saying about HIIT cardio, you will start to burn carbs and protein once you get your heart rate over a certain rate. once your HR reaches about 75% or more of your max HR, your body will use carbs mainly as a fuel source and will look to protein (lean body mass) after carbs are depleted. so, you want to stay in that 60-70% range so your body uses fat as its main source of fuel. hope this helps, and give some people more time and they will help out.

  17. #17
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    Just my opinion...I think your protein should increase. And, I'd cut out the veal cutlet and go with a more clean protein.

  18. #18
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    The whole point of HIIT is to burn carbs/glycogen...

    HIIT is all about EPOC, and fat burned PWO
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  19. #19
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    I suspect your cals are too low. As, in my opinion, are your carbs.

    Also your figures don't add up. Your carb+pro+fat does not add up to 2200 cals, more like 1800! And I reckon about 2400 cals a day should be your base, go with that amount for 2 weeks and see where you are at.

    With that much time in the gym you need to focus on feeding your muscles/recovery as well as burning fat.

    I would suggest a 40/40/20 split. Personally I think it works superbly.

  20. #20
    baseline_9's Avatar
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    The whole point of HIIT is to burn carbs/glycogen...

    HIIT is all about EPOC, and fat burned PWO
    Don't be a 'Bro'..... Believe nothing....Question everything

    Baseline - Working to phase out this generation of Bro-Scientists

    Stop over thinking nutrition - If you want something to think about download Myfitnesspal and learn how to count macros




  21. #21
    speedfreak's Avatar
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    Quote Originally Posted by baseline_9 View Post
    What time are you doing fasted cardio, eating meal one and doing your weight training....

    A time on each...

    I dont like putting them all together like that....

    You need to focus of loading all of your carbs around your training....

    If your performing HIIT then you need to be fueled for it so fasted IMHO is a complete waste of time since it does no enable you to take full advantage of the advanced training system you are using (well attempting to use)

    No nee to do 6 training sessions per week... Drop it to 4 or 5...

    I reccomend you follow some kind of HIT training program so that your in and out of the gym as quickly as possible...
    For the fasted cardio is when I was saying high intensity(not just an treadmill or oliptical) , but for the actual workout I will be doing a slightly modified dorian yates HIIT program. I also added times, they will fluctuate a little here and there. I work nights so I get to bed around 12-1am (sometimes later)

  22. #22
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    Quote Originally Posted by speedfreak View Post
    For the fasted cardio is when I was saying high intensity(not just an treadmill or oliptical) , but for the actual workout I will be doing a slightly modified dorian yates HIIT program. I also added times, they will fluctuate a little here and there. I work nights so I get to bed around 12-1am (sometimes later)
    u didnt listen to what i said. if you do HIIT fasted, then you will be torching your lean body mass aka MUSCLE! it depletes your carb/glycogen stores quickly because of the high intensity (high heart rate) and after it burns all your glycogen/carbs, muscle/amino acids is next!

  23. #23
    speedfreak's Avatar
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    Quote Originally Posted by 00ragincajun00 View Post
    u didnt listen to what i said. if you do HIIT fasted, then you will be torching your lean body mass aka MUSCLE! it depletes your carb/glycogen stores quickly because of the high intensity (high heart rate) and after it burns all your glycogen/carbs, muscle/amino acids is next!
    I was referring to what baseline said about the hiit. I thought he was referring to actual weight training not the cardio. I understand what your saying and I will try that.

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