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Thread: Diet Cririque
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05-27-2012, 03:15 AM #1Junior Member
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Diet Cririque
Ok Guys so here is my diet:
Stats: 175lbs… ~24% BF… 5’ 6.5”…
TDEE: Using baselines recommendations… 1950-2000Cals
Goal: Cutting
Supplements:
Whey
Casein
BCAAs
Fish Oil Caps
Multi Vit
Zinc
Magnesium
Calcium
Calories/Pro/Carbs/Fats
Meal 1: Upon Waking 5g BCAAs
½ Scoop Whey / ½ Scoop Casein 113 / 24 / 1.5 / .75
65g Oats 243 / 7 / 39 / 5.2
2 fish Oils 18 / 0 / 0 / 2
Total: 365 / 31 / 40.5 / 7.95
Meal 2:
40z Chicken Breast 110 / 23 / 0 / 2.5
100g Green beans 26 / 2 / 4.5 / 0
2 Fish Oil 18 / 0 / 0 / 2
Total: 154 / 25 / 4.5 / 4.5
Meal 3:
Large Can Tuna – 130g 140.5 / 30 / 0 / .7
100g Green beans 26 / 2 / 4.5 / 0
2 Fish Oil 18 / 0 / 0 / 2
35g Nuts 184 / 9 / 4.1 / 16.1
Total: 368.5 / 41 / 8.6 / 18.8
Meal 4: Pre-WO
65g Oats 243 / 7 / 39 / 5.2
2 Scoop Whey 222 / 48 / 3.2 / 2
Total: 456 / 55 / 42.2 / 7.2
Meal 5: PWO
40z Chicken Breast 110 / 23 / 0 / 2.5
100g Green beans 26 / 2 / 4.5 / 0
50g basmati rice 195 / 4.8 / 42.5 / 0.5
Total: 331 / 29.8 / 47 / 3
Meal 6:
40z Chicken Breast 110 / 23 / 0 / 2.5
100g Green beans 26 / 2 / 4.5 / 0
2 Fish Oils 18 / 0 / 0 / 2
Total: 154 / 25 / 4.5 / 4.5
Meal 7:
1.5 scoops casein 171 / 36 / 2.25 / .75
Total: 171 / 36 / 2.25 / .75
Daily Total: 1981 / 242 / 150 / 44.7
Training:
Monday - Kickboxing/Stretching 1hour
Tuesday - Weight Training
Wednesday - Kickboxing/Stretching
Thursday - Weight Training
Friday - Weight Training
Saturday - off
Sunday - off
Kickboxing last 1hour. It is HIIT cardio and strength training for 30minutes and bad/pad work 30minutes.
Still deciding on a 3 day split or 3 full body workouts. I want both to be intense though.
Cardio: PWO Cardio 30 minutes starting off
fasted cardio is a 3mile run. Done as much as possible.
Thanks in advanced.
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05-27-2012, 07:43 AM #2Junior Member
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Bump.
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05-27-2012, 07:53 AM #3
Can I ask why you are using maintenance calories to cut?
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05-27-2012, 08:07 AM #4Junior Member
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Just as a starting point. And I will adjust from there. I feel going any lower will be too low... I think its always a good place to start.
But I did put it up as I'm open to help and suggestions. I plan starting this tomorrow so want to get it sorted.
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05-27-2012, 08:21 AM #5
Well, for those cals your macro's look good. I'd sub the pre WO whey for a real protein source though.
I used very similar cals and macros to cut to 170 at sub10%. If you diet has been way off you'll get some results from this but you will need to adjust down as you go along. Your lbm is low so I suspect you'll need to drop 500cals to get anywhere near 10%.NO SOURCES GIVEN
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05-27-2012, 08:29 AM #6Junior Member
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Originally Posted by SteM
I read maintenance is a good place to start. If and when I hit a week I lose less than 1lb I will cut cals further.
What you think? Are food choices ok?
I'm relatively new to this. In and out of gym the last 6 months and never dieted before just been reading up the last week or so...
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05-27-2012, 11:58 AM #7Junior Member
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Think Ill run with that diet swapping meal 4 and 5 and see how it goes...
Unless someone has any changes that should be made.
If not ill start getting my log ready to go
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05-27-2012, 12:03 PM #8
Those 2 meals are better swapped over. But I would sub 1 scoop of whey for a scoop of casein.
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05-27-2012, 12:17 PM #9Junior Member
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Meals are swapped...
PWO Shake is now 1 scoop whey and 1 scoop casein.
Stem do you think its a good place to start regarding cals and macros etc....
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