Ok posting my cutting DIET hows it look ?

[mike954]

I started back on this diet about 1 month ago and I lost 18lbs so far And I got my BW back before I started the sust my test level was at 360 I got a script for androgel but I have not got it yet do to insurance hold up

Me

Age 29
Hight 5'9
Weight 285
Bf ? Maybe in the 20s

Taking total of 500mg a week of sustanon- WED / SUN just started I'm on second shot

Supplements

Fish oil x 2 daily
GNC Megaman sport Multi
L-Carnitine 500mg
Glucosamine & chondroitin 750mg
CLA 1000mg x 3 times daily
Waterex x 2 times daily

DIET

Meal # 1- 7:45

Protein shake / rice cake w all natural peanut butter no Hydogeated oils and cinnamon

protein =(40) carbs =(19) fat =(20) cals =(446)

Meal # 2 - 10:00

Protein shake

protein =(30) carbs =(5) fat =(3) cals =(160)

Meal # 3 - 12:00

2 Chicken boneless skinless chicken Brest grilled / cup of broccoli "steamed"/ 1 cup Quinoa & brown rice.

protein =(54) carbs =(52) fat =(3.8) cals =(490)

Meal # 4 - 3:00

Protein shake

protein =(30) carbs =(5) fat =(3) cals =(160)

Meal # 5- 5:30 Pre-workout

Can of tuna and on piece ezekiel bread

protein =(37) carbs =(15) fat =(2) cals =(230)

Meal # 6 - 8:00

2 Chicken boneless skinless chicken Brest grilled / cup of broccoli "steamed"/ 1 cup Quinoa & brown rice.

protein =(54) carbs =(52) fat =(3.8) cals =(490)

Meal # 7 - 11:00

Protein shake

protein =(30) carbs =(5) fat =(3) cals =(160)

Day End Total is

protein =(278) carbs =(153) fat =(48.6) cals =(2136)

what do you think ?

[mike954]

Wtf why are my "eights" smiley faces

[MuscleInk]

Wtf why are my "eights" smiley faces

A couple concerns I have:

1. Total daily cals are really low. If you are working out as well (and I assume this to be true), you simply aren't eating enough. I consume 2000 calories by lunch daily for LBM growth.
2. Drop the shakes. Eat more real food. Too many people see shakes as an ideal meal replacement. They are NOT. Limit shakes to ONE upon waking and one after a work out. The rest of your day should be eating REAL food.
3. No beef? I'd like to see a lean (10% fat or less) beef source added
4. Eat real fish. Canned tuna is for cats (lol). Eat REAL fish. Canned crap is a cop out for real food. Don't given in to the "convenience" factor.
5. Raw veggies and fruit. Why do so many people leave this out. They think eating a few sweat potatoes and steamed brocoli will suffice. NO!!! Get yourself a raw veggie tray and eat that stuff daily. Do NOT use the dip they sell with that stuff.
6. I love peanut butter but I've dropped it for almond butter. Better for you.
7. Supplements: Krill oil, not fish oil; add some ubiquinol and probiotics.

[mike954]

A couple concerns I have:

1. Total daily cals are really low. If you are working out as well (and I assume this to be true), you simply aren't eating enough. I consume 2000 calories by lunch daily for LBM growth.
2. Drop the shakes. Eat more real food. Too many people see shakes as an ideal meal replacement. They are NOT. Limit shakes to ONE upon waking and one after a work out. The rest of your day should be eating REAL food.
3. No beef? I'd like to see a lean (10% fat or less) beef source added
4. Eat real fish. Canned tuna is for cats (lol). Eat REAL fish. Canned crap is a cop out for real food. Don't given in to the "convenience" factor.
5. Raw veggies and fruit. Why do so many people leave this out. They think eating a few sweat potatoes and steamed brocoli will suffice. NO!!! Get yourself a raw veggie tray and eat that stuff daily. Do NOT use the dip they sell with that stuff.
6. I love peanut butter but I've dropped it for almond butter. Better for you.
7. Supplements: Krill oil, not fish oil; add some ubiquinol and probiotics.

ya I'm working out I lift 4 days a week and do cardio 4 or 5 thank you for your input iv been using shakes because at work it's really hard to eat real food but I'll try and pre cook and bring with me and eat cold I guess oh and yes I swap the chicken around for lean beef or lean ground turkey

[< <Samson> >]

That is a pretty high weight. . . Really only in the 20's on Bf%?

But, you need to eat more. . . . My cal intake is higher than that and I am 50 pounds lighter.

[mike954]

I can break down my work out too if Needed

[mike954]

Not sure bf

[MuscleInk]

ya I'm working out I lift 4 days a week and do cardio 4 or 5 thank you for your input iv been using shakes because at work it's really hard to eat real food but I'll try and pre cook and bring with me and eat cold I guess

Dude that is a sorry excuse. I hear it all the time. Shakes are NOT healthy. If you want to do this correctly you need to plan and prepare your food. I spend 1-2 hours a night cooking my foods for the next day so I have exactly the foods I need. You want to succeed, you need to put the time in. I know life is hectic, I get it. But making excuses is far easier than making committments for most people. I'm not trying to agitate you. I've just seen this before. People have the mind set that everything is easy or should be convenient. You cannot short cut the process when it comes to fitness and body building. If your nutrition is poor, expect poor results. My work days are 10-12 hours long. Add another 2 hours training and 3 hours traveling to and from work every day and I'm pushing a 17 hour work day. Then I cook before going to bed. It cuts into my sleep but thats what I do with my weekends - sleep and eat, sleep and eat, sleep and eat. It would be too easy to take short cuts and let my nutrition suffer but then my goals would also suffer.

If being in great physical condition was easy, everyone would look great and be fit. It takes dedication to eating right, lifting properly, sleeping, and when appropriate, supplementing with the right substances. You can sacrifice your nutrition, but expect less than optimal results. There is no replacement for proper nutrition. Skip this important lesson and you are selling yourself way short.

[MuscleInk]

ya I'm working out I lift 4 days a week and do cardio 4 or 5 thank you for your input iv been using shakes because at work it's really hard to eat real food but I'll try and pre cook and bring with me and eat cold I guess oh and yes I swap the chicken around for lean beef or lean ground turkey

Is your cardio fasted?

[mike954]

Dude that is a sorry excuse. I hear it all the time. Shakes are NOT healthy. If you want to do this correctly you need to plan and prepare your food. I spend 1-2 hours a night cooking my foods for the next day so I have exactly the foods I need. You want to succeed, you need to put the time in. I know life is hectic, I get it. But making excuses is far easier than making committments for most people. I'm not trying to agitate you. I've just seen this before. People have the mind set that everything is easy or should be convenient. You cannot short cut the process when it comes to fitness and body building. If your nutrition is poor, expect poor results. My work days are 10-12 hours long. Add another 2 hours training and 3 hours traveling to and from work every day and I'm pushing a 17 hour work day. Then I cook before going to bed. It cuts into my sleep but thats what I do with my weekends - sleep and eat, sleep and eat, sleep and eat. It would be too easy to take short cuts and let my nutrition suffer but then my goals would also suffer.

If being in great physical condition was easy, everyone would look great and be fit. It takes dedication to eating right, lifting properly, sleeping, and when appropriate, supplementing with the right substances. You can sacrifice your nutrition, but expect less than optimal results. There is no replacement for proper nutrition. Skip this important lesson and you are selling yourself way short.

Geez settle down I agreed with you and said thanks and also said I will pre cook and bring with me not making excuses at all just explaining why I was doing that I respect what your saying but don't put words in my mouth

[mike954]

Is your cardio fasted?

And no I'm not waking up at 5 am to do cardio

[MuscleInk]

And no I'm not waking up at 5 am to do cardio

I agree. You couldn't drag me out of bed at 5AM, however, cardio can still be fasted - i.e. do it before you eat when you wake up. For cutting it is far superior than doing cardio after you've been eating all day.

[mike954]

I will do my cardio fasted on weekend I guess

[MuscleInk]

Geez settle down I agreed with you and said thanks and also said I will pre cook and bring with me not making excuses at all just explaining why I was doing that I respect what your saying but don't put words in my mouth

Not trying to put words in your mouth friend. I just want to see you succeed and the best way is to eat properly. Nutrition is everything. I'm glad your asking questions rather than doing something that won't help. I wasn't trying to agitate you, as I said. Too many guys want results quick, think gear is the magic pill to all success, and then blow off the single most important determinant of success - nutrition. Daily I get a dozen or more guys who claim their diet is "good", "dialed in", "perfected"....etc, but when they finally post their nutrition plan, it is terrible. It frustrated me to no end because everything should follow from nutrition. It takes more dedication than some guys realize and probably about 60-70% of the guys load their diets with shakes which do little more than spike your insulin and promote fat retention, and then they can't understand why they are not losing weight. I'm not claiming to be the expert or example to follow (although my avi is me and I do no a few things about cutting), but here is my food consumption so far today:

Pre-meal: Shake
2 scoops protein + 6 tbsp egg whites + 80g rolled oats

Meal 1:
Ezekeil bread (2 pieces) dipped in egg whites + grilled + 2 tbsp of almond butter + sprinkle of raw cinnamon

Meal 2:
orange grilled chicken + broccoli + brown rice

Meal 3:
King mackerel + sweet potatoes + carrots

I still have beef, chciken and more fish to eat today. My total cals will be under 4000

[mike954]

Not trying to put words in your mouth friend. I just want to see you succeed and the best way is to eat properly. Nutrition is everything. I'm glad your asking questions rather than doing something that won't help. I wasn't trying to agitate you, as I said. Too many guys want results quick, think gear is the magic pill to all success, and then blow off the single most important determinant of success - nutrition. Daily I get a dozen or more guys who claim their diet is "good", "dialed in", "perfected"....etc, but when they finally post their nutrition plan, it is terrible. It frustrated me to no end because everything should follow from nutrition. It takes more dedication than some guys realize and probably about 60-70% of the guys load their diets with shakes which do little more than spike your insulin and promote fat retention, and then they can't understand why they are not losing weight. I'm not claiming to be the expert or example to follow (although my avi is me and I do no a few things about cutting), but here is my food consumption so far today:

Pre-meal: Shake
2 scoops protein + 6 tbsp egg whites + 80g rolled oats

Meal 1:
Ezekeil bread (2 pieces) dipped in egg whites + grilled + 2 tbsp of almond butter + sprinkle of raw cinnamon

Meal 2:
orange grilled chicken + broccoli + brown rice

Meal 3:
King mackerel + sweet potatoes + carrots

I still have beef, chciken and more fish to eat today. My total cals will be under 4000

Thank you for your help. I appreciate it

[mike954]

I'm making lean turkey now to bring to work tomorrow abd raw spinach&arugula and ill swap my bed time shake for lowfat cottage chesee

[MuscleInk]

I will do my cardio fasted on weekend I guess

Excellent! It's gonna suck a little bit and don't try to do HIIT when you're fasted because you probably won't have the stamina for it. Stick to moderate intensity. A good 30-45 minutes is more than enough.

[MuscleInk]

I'm making lean turkey now to bring to work tomorrow abd raw spinach&arugula and ill swap my bed time shake for lowfat cottage chesee

Awesome!

[mike954]

Awesome!

Check it

[MuscleInk]

Check it

Yaaaaaa buddy! Now you're rolling! Great job bro!

[mike954]

How many cal you eating wile cutting ?

[MuscleInk]

How many cal you eating wile cutting ?

3000. I train 5 days a week, M-F and do cardio fasted 4 of 5 days. I rest on Sat & Sun. I keep my carbs lighter on a cutting program vs. LBM gains.