please critique my cut diet!!!!

[bencher420]

ok guys,
well on monday im hopefully starting my cut cycle..i just wanted to have the people who know best to check out my diet, so here goes:

7am
1/2 cup of oatmeal
1 spoon of natural pb
5 eggs (1-2 yokes)

10am
8 oz of grilled chicken
1slice of 12 grain bread
1 tbs. mustard

12:45 pm
8oz of turkey
2 slices of bread

3 pm
8 oz of grilled chicken
1 slice of 12 grain bread
( or a can of tuna)

5:00 pm
1 protein shake
1 tb of natural pb
(pre work out)

6:30 pm
1 protein shake
1 tb of natural pb
(right after workout)

7 pm
mashed potatoes
(small serving)
3 oz of green beans
steak or chicken.

9 pm
4 or 5 egg whites

11 pm
1 low carb protein shake
(b4 bed)

well there it is, please give me all the feed back you guys can...rip my ass apart!!! doing cardio 4 times a week, for about 30 minutes. usually in the morning..

im trying to cut now, i was upto about 200 in the winter time..im now down to 190..but for the summer im trying to get lean..im running eq for about 12 weeks, and winny for weeks 8-12.
post clomid after.

[kc]

biggest thing i saw was alot of bread....maybe switch one or two meals of bread with brown rice or oatmeal

[painintheazz]

Seems like a lot of carbs for cutting. I would lose most of that bread and get some veggies instead. Also don't have PB after your workout that is going to slow down absorbtion of protein. Not what you want at that time. Get some carbs after your workout too. Also I would change those potatoes for something else, potatoes are very very high on the GI scale and can kill a diet, if you must have something like that try sweat potatoes.

Pain

[bencher420]

ok, so sweet potatoes, after, loose ALL the bread? or sub for oatmeal?
is it ok to eat bread though?
im taking in 3 servings, so maybe drop that to 2?
and is the pb ok? but i will not take that post workout..

[pumpseeker]

Originally posted by painintheazz
Seems like a lot of carbs for cutting. I would lose most of that bread and get some veggies instead. Also don't have PB after your workout that is going to slow down absorbtion of protein. Not what you want at that time. Get some carbs after your workout too. Also I would change those potatoes for something else, potatoes are very very high on the GI scale and can kill a diet, if you must have something like that try sweat potatoes.

Pain

Great advice from Pain. Definitely get yourself plenty of simple carbs post workout with your protein. I use Nlarge2 for a post shake, even while cutting.

[bencher420]

but,another thing is i work in a office mon/tue/wed from 8 till 4:30 and i don't really know what to eat in this time..i bring the chicken with me, as you saw in my diet...and i also have a can of tuna here and there...but its hard, the only thing i can think of is tuna (which im getting sick of) or shakes....

[bencher420]

nlarge2 is good for post workout? and if i drink that do i also eat when i get home from the gym? or is that my food intake till 9? when i eat my egg whites, i know i need simple sugars for fast release for post workout...i beleive the carbs on a nlarge shake is about 89g per serving?(correct me if im wrong)..by the way thanks for the feed back guys, im really trying to get my shit together!!!

[painintheazz]

I work a 9 to 5 and have no problem. Make all your food up one the weekend and it stays good all week. I make chicken, steak, hamb.... and keep it untill I want to use it. Also a lot of tuna and salmon canned. You can have bread if your daily calorie and carb allowences will allow it, but I would still stay clear, you can feel much fuller eating veggies and this will make the diet easier. Also if you do get bread get a real grain bread or wheat bread (not white bread with wheat germ as the last ingreadient on the list.....) PB is ok, just make sure it is natural PB, no hydro fats.... Also you might want to trade some of that PB for Flax oil.

Pain

[painintheazz]

N2 is good post workout, as long as your workouts are intense enough you don't really have to count those carbs in your total carb intake (count the cals though).

[bencher420]

what are good veggies to eat? i know celery are empty calories, i know brocccoli is good...how about the mini carrots? and i dont eat white bread...only grain or wheat...so the carbs in oatmeal are better than the carbs in bread? so would it be better to sub a bread serving with oatmeal?

[SwoleCat]

carrots, corn, peas, are nothing but sugar ridden.

Broccoli, cauliflower, zucchinni, green beans, and brussel sprouts.

!~SC~!

[bencher420]

ok, so drop the bread, sub for oatmeal, have broccoli, and green beans,
and where can i get flax oil? im assuming in a nutrition store?
but except for the bread everything looks good?
i am also taking stackers, 1 a day, sometimes 2, if i do cardio at night ill take one b4 hand..

[painintheazz]

Yup, swole is correct with the veggie choice. Don't forget spinach though!! If you get a slow cook oatmeal then the GI value will be a little lower than a real (first ingrediant is stone ground wheat) bread. I think the fiber content is higher which is a added bonus. Plus I feel fuller when I eat 30g or carbs worth of oatmeal the bread.

[painintheazz]

Yes flax can be found at a health store. The diet looks good with the changes, I am still not sure what the exact macro's and cals are you might want to calc them out and see. Try to do your cardio in the morning on an empty stomach.

Pain

[bencher420]

i eat quaker oat original oatmeal, not that flavored shit...too much sugar.
is it also ok to but sugar free syrup in my oatmeal? i usually mix the syrup and the pb together.
and nlage2 after workout....i never did that b4, i always had a low card shake,

[painintheazz]

Sugar free syrup is good for flavoring, I use it sometimes.

Pain

[bencher420]

i really try to get to the gym in the morning, but if not i make sure i dont eat too much b4 usually a shake, and i do my cardio after my workout..
i know thats doing a 180 but thats all i can do..cuz i dont want to miss my window..

[Pete235]

If at all possible leave the bread out completely and substitute with a sweet potato or brown rice which are much lower on the GI (glycemic index). Bread is refined or processed (whole grain has more nutrients but is still refined). Anything that is bleached or processed has its chemical structure changed and it breaks down to sugar quicker, therefore it has a higher glycemic index. High GI carbs create a greater insulin spike whereas a low GI food will keep a steadier flow. You can still use dextrose or maltodextrin immediately after training (along with a quality protein) as the insulin spike will help drive protein and nutrients into the muscles, replace glycogen stores and switch the body from a catabolic state (muscle wasting) to an anabolic state (muscle building or sparing)

[SwoleCat]

U don't workout, then have a recovery shake, then do cardio do you?

~SC~

[bencher420]

well i workout, then do some cardio for about 30 min then have a shake...

[bencher420]

ok, so sub brown rice for bread, i can do that, so if i sub all the bread except for my lunch i like to have a turkey sandwich and thats all..that would be ok? just drop the bread for my 10am meal with the chicken, and drop the bread for the 3pm meal, just sub the bread pretty much?

[painintheazz]

If you can't do your cardio in the morning that is the next best time to do it. Your glycogen levels will be low from lifting so the cardio will get into your fat stores a little guicker, you will sacrifice some muscle but nothing major as long as your cardio is moderate intensity (60-65% max heart rate)

Pain

[bencher420]

7am
1/2 cup of oatmeal
1 spoon of natural pb
5 eggs (1-2 yokes)

10am
8 oz of grilled chicken
brown rice or oatmeal
1 tbs. mustard

12:45 pm
8oz of turkey
2 slices of bread

3 pm
8 oz of grilled chicken
sub for veggies'
( or a can of tuna)

5:00 pm
1 protein shake
1 tb of natural pb or (flax oil)
(pre work out)

6:30 pm
1 protein shake
(a nlarge2 shake!)
(right after workout)

7 pm
brown rice (instead of mashed potatoes)
(small serving)
3 oz of green beans
steak or chicken.

9 pm
4 or 5 egg whites

11 pm
1 low carb protein shake
(b4 bed)


does this look better guys?

[painintheazz]

Calc out the daily macros for all that and post it. It seems high calorie wise.

Pain

[bencher420]

where can i find a calc? what should i do to drop the calories then?
it seems like alot of diets are alot like this?

[bencher420]

it said for the caloric intake about 3318 per day..so should i consume less?

[BIG TEXAN]

7am
1/2 cup of oatmeal
6 eggs (1-2 yokes)

10am
8 oz of grilled chicken
1/2 cup brown rice or oatmeal
1 tbs. mustard

12:45 pm
8oz of turkey
1 can tuna
1 spoonfull pb

3 pm
8 oz of grilled chicken
sub for veggies'
( or a can of tuna)

5:00 pm
1 protein shake
1 tb of natural pb or (flax oil)
(pre work out)

6:30 pm
1 protein shake
(a nlarge2 shake!)
(right after workout)

7 pm
1/2 cup brown rice (instead of mashed potatoes)
(small serving)
3 oz of green beans
steak or chicken.

9 pm
4 or 5 egg whites

11 pm
1 low carb protein shake
(b4 bed)


This looks pretty good and somewhat close to what I'm doing.

[BIG TEXAN]

Hey SwloeCat.......brussel sprouts! That's just sick bro!!!! No matter how hard I try, I just can't get myself to eat those nasty ass things.

[kc]

visualization my man...visualization

[bencher420]

see big texan we have something im common!!!
yup brussel sprouts!!! yuck!!

[bencher420]

3318 so does that sound right? 3318 calories for my diet?

[bencher420]

hey big texan....how is this working for you so far?

[painintheazz]

That is a hell of a lot of cals to be cutting on. www.calorieking.com/foods is a good resource of the calorie counting. or www.fitday.com I cut on around 2200-2300 and that is good for me, do you have a really fast metabolism or something?

Pain

[bencher420]

no, well i dont really know....about my metabolism...i would say not extreemly fast, but deff not slow...but i dont know if i calculated this correctly, could someone double check?

[BIG TEXAN]

Have you started this diet yet? If so if it's working stick with it. This is exactly what I do....
6am
1/2 cup oats
6 egg whites/2 yolks

9am
1/2 cup rice
2 chicken breast
3/4-1 cup broccoli

12pm
turkey breast sandwhich mustard only
1 can tuna

3pm
1/2 cup rice
2 chicken breast
3/4-1 cup broccoli

6pm
lean red meat or fish
1 1/2 cup veggie
1 spoonfull flax

7:45-8pm
protein shake 25 grams

9:30pm
protein shake 40grams
dextrose

10:30pm
egg white omolette(spelling)
2 spoonfull picante sauce

11:30-midnight
protein shake 25grams
1 spoonfull flax

It's been working pretty well, I've lost a signifacant amount of bf and strength has remained same, actually some lifts have improved.

[bencher420]

i started on monday. but im going to start runnig my gear on this monday coming up. )