My cutting diet

[seriouslifter]

I am 205-210lbs and I want to cut bodyfat. I do cardio everytime I go to the gym. I workout 4 times and do cardio on wednesday also. My cardio is basically go on treadmill after gym and walk at a pace for 20 min. I am going to bump it to 25min now. I walk at 3.7 or 3.8. Please tell me what I need to do. I also did the bodyweight * 15 which gave me 3150. It seems to me I have too much carbs. Where can I cut carbs, but keep the protein high? I know everyone is different and this might work in losing bodyfat.



Meal #1 9:00am - 2 scoops ON Whey Protein 220 2 6 48
1/2 cup oats 150 3 27 5
1 banana 109 1 28 1
1 Multi pro 32x



Meal #2 11:20am - 6oz lean chicken 120 4 0 24
15 almonds 104 9 4 4



Meal #3 1:20pm - 1 can tuna 175 3 0 38
1 cup broccoli cuts 40 4 0 0
2oz whole wheat pasta 190 1 41 8




Meal #4 (Preworkout) 3:30pm - 1 scoop ON Whey 110 1 3 24
1 apple 81 0 21 0





Post workout 5:30pm - 2 scoops ON Whey Protein 220 2 6 48
1 Scoop Dextrose 158 0 42 0
1/2 cup oats 150 3 27 5


Meal #5 6:15pm - 6oz lean chicken 120 4 0 24
1/2 cup brown rice 150 1 33 4
1 cup broccoli cuts 40 4 0 0




Meal #6 9:00pm - 6oz lean chicken 120 4 0 24
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0



Meal #7 (Before bed) - Syntrax Matrix 5.0 - Bedtime 120 2 3 23
1 tbsp natty pb 95 8 4 4


Totals 2662 calories 54g fat 256g carbs 308g protein

[Chronic]

I am 205-210lbs and I want to cut bodyfat. I do cardio everytime I go to the gym. I workout 4 times and do cardio on wednesday also. My cardio is basically go on treadmill after gym and walk at a pace for 20 min. I am going to bump it to 25min now. I walk at 3.7 or 3.8. Please tell me what I need to do. I also did the bodyweight * 15 which gave me 3150. It seems to me I have too much carbs. Where can I cut carbs, but keep the protein high? I know everyone is different and this might work in losing bodyfat.
If you could put cardio in the AM on an empty stomach it would be more beneficial.



Meal #1 9:00am - 2 scoops ON Whey Protein 220 2 6 48
1/2 cup oats 150 3 27 5
1 banana 109 1 28 1
1 Multi pro 32x
Drop the fruit, drop 1 scoop whey, add 6 egg whites.

Meal #2 11:20am - 6oz lean chicken 120 4 0 24
15 almonds 104 9 4 4
Drop the almonds, add 40g oats or yam, add cup of green veggies



Meal #3 1:20pm - 1 can tuna 175 3 0 38
1 cup broccoli cuts 40 4 0 0
2oz whole wheat pasta 190 1 41 8
Drop the pasta, replace with oats or yam.



Meal #4 (Preworkout) 3:30pm - 1 scoop ON Whey 110 1 3 24
1 apple 81 0 21 0
Forget this. With what I've suggested you're best to workout at 2:30-3:00)


Post workout 5:30pm - 2 scoops ON Whey Protein 220 2 6 48
1 Scoop Dextrose 158 0 42 0
1/2 cup oats 150 3 27 5
Not the best, but everyone does there own thing PWO.

Meal #5 6:15pm - 6oz lean chicken 120 4 0 24
1/2 cup brown rice 150 1 33 4
1 cup broccoli cuts 40 4 0 0
Fine. More than 24g protein though. Try 40g.

Meal #6 9:00pm - 6oz lean chicken 120 4 0 24
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0
More protein. Try adding 6oz lean steak.


Meal #7 (Before bed) - Syntrax Matrix 5.0 - Bedtime 120 2 3 23
1 tbsp natty pb 95 8 4 4
Forget this. Add some fish or lean protein and a cup of veggies.


Totals 2662 calories 54g fat 256g carbs 308g protein

Calories might need to be adjusted. Carbs are to high (make the changes I suggested and they won't be). Shoot for 40g protein every meal.


Good luck.

[Johny-too-small]

Here is what Id do (RED)

I am 205-210lbs and I want to cut bodyfat. I do cardio everytime I go to the gym. I workout 4 times and do cardio on wednesday also. My cardio is basically go on treadmill after gym and walk at a pace for 20 min. I am going to bump it to 25min now. I walk at 3.7 or 3.8. Please tell me what I need to do. I also did the bodyweight * 15 which gave me 3150. It seems to me I have too much carbs. Where can I cut carbs, but keep the protein high? I know everyone is different and this might work in losing bodyfat.



Meal #1 9:00am - 2 scoops ON Whey Protein 220 2 6 48
1/2 cup oats 150 3 27 5
1 banana 109 1 28 1
1 Multi pro 32x
Drop the banana and whey. Add a cup of egg whites and 4 oz of lean protein.


Meal #2 11:20am - 6oz lean chicken 120 4 0 24
15 almonds 104 9 4 4

You need at least 50 grams of protein in every meal, IMHO. Bump it up to 8 oz chicken and 28 almonds.

Meal #3 1:20pm - 1 can tuna 175 3 0 38
1 cup broccoli cuts 40 4 0 0
2oz whole wheat pasta 190 1 41 8
Not bad.




Meal #4 (Preworkout) 3:30pm - 1 scoop ON Whey 110 1 3 24
1 apple 81 0 21 0

Replace the whey for a solid protein source. 8 oz of chicken or lean ground beef. Drop the apple and add a EFA.


Post workout 5:30pm - 2 scoops ON Whey Protein 220 2 6 48
1 Scoop Dextrose 158 0 42 0
1/2 cup oats 150 3 27 5
Again, forget the Whey. Add 50 grams protein. Oats is good. Drop the Dextrose.
Meal #5 6:15pm - 6oz lean chicken 120 4 0 24
1/2 cup brown rice 150 1 33 4
1 cup broccoli cuts 40 4 0 0
8 oz chicken. Drop the rice and add an EFA (natty PB, almonds, flax seed)



Meal #6 9:00pm - 6oz lean chicken 120 4 0 24
1 cup broccoli cuts 40 4 0 0
2 Omeg 369 pills 40 4 0 0
8 oz lean meat choice, here. Add a 1/2 cup of brown rice.



Meal #7 (Before bed) - Syntrax Matrix 5.0 - Bedtime 120 2 3 23
1 tbsp natty pb 95 8 4 4
Forget the Syntrax. Replace this with 8 oz lean meat and up the natty pb to 2 tbs. You need more fat during night time to fight catabolism. All in all, you'll get much better results if you add more EFA's into your diet and it will replace the carb calories. Stick to whole clean foods and forget the shakes and whey. Looking good, good luck.


Totals 2662 calories 54g fat 256g carbs 308g protein

[seriouslifter]

Sorry 6oz is 30g of protein. Why drop whole wheat pasta?? Its the samething as oats, long acting carbs. Im not adding egg whites for morning, i used to eat 10 egg whites a day, i hate peeling and so on. Those times have to work or around that. I am busy. why am i dropping the whey protein everytime, I think protein shakes are good post workout and in the morning. Why am I dropping a apple which is carbs pre workout, how is a fat going to give me energy? I thought ppwo meal you eat carbs?? Which is meal 5? Why would I eat brown rice at 9pm at night if im cutting? Just some questions, im confused. Why no WW pasta in cutting?

[Chronic]

Sorry 6oz is 30g of protein. Why drop whole wheat pasta?? Its the samething as oats, long acting carbs. Im not adding egg whites for morning, i used to eat 10 egg whites a day, i hate peeling and so on. Those times have to work or around that. I am busy. why am i dropping the whey protein everytime, I think protein shakes are good post workout and in the morning. Why am I dropping a apple which is carbs pre workout, how is a fat going to give me energy? I thought ppwo meal you eat carbs?? Which is meal 5? Why would I eat brown rice at 9pm at night if im cutting? Just some questions, im confused. Why no WW pasta in cutting?

Buy the egg whites in a container of liquid egg whites. I just drink them down, no taste no time. I'd keep the whey PWO personally, but in the morning you'd be better off with a whey/egg white combo for protein. You don't need fruit when cutting unless it comes PWO, period. I said your meal 5 was fine. Don't eat the brown rice at 9PM; last two meals only carbs should be fibrous, from veggies.

For me, oatmeal is easier. Also the GI index of pasta is hard to determine. It depends on the thickness of the pasta and the way the pasta is cooked. The longer it is cooked, or the softer the pasta becomes, the higher the GI. With oats I scoop oat a 1/2 cup dry, put them in my mouth and guzzle them down with water. You said something about your time constraint, well what I suggested is about the least time consuming of all.

Does that about cover it?

[seriouslifter]

Buy the egg whites in a container of liquid egg whites. I just drink them down, no taste no time. I'd keep the whey PWO personally, but in the morning you'd be better off with a whey/egg white combo for protein. You don't need fruit when cutting unless it comes PWO, period. I said your meal 5 was fine. Don't eat the brown rice at 9PM; last two meals only carbs should be fibrous, from veggies.

For me, oatmeal is easier. Also the GI index of pasta is hard to determine. It depends on the thickness of the pasta and the way the pasta is cooked. The longer it is cooked, or the softer the pasta becomes, the higher the GI. With oats I scoop oat a 1/2 cup dry, put them in my mouth and guzzle them down with water. You said something about your time constraint, well what I suggested is about the least time consuming of all.

Does that about cover it?

Ok so can I take the banana out from meal #1 and put it post workout and take the oats out of that and just have dextrose and banana? But then there both fast acting, I know oats and banana PWO is fine. Im just trying to lighten the load on carbs to cut and lose fat. If I took the apple out pre workout then where is my energy from carbs?