This monday I will be starting a cutting diet. As some of you may have read in my looooong post last week, I'm looking to reach my training goal in celebration of my upcoming 30th birthday.
This is the first time I have put together a proper cutting diet for myself. This is a rough sketch (amounts of food has not been put in yet). Please take a look at my starting point, my goal and what I plan on doing to get there. I am looking for advice from the true diet experts, male or female, on my macronutrients, the timing of my meals, any supplementation that I may be missing and anything else I may have missed. I also have a few questions at the end. Your advice will be much appreciated.
Hight 5'3, Weight 135lbs. Goal – Lose 15lbs-20lbs for an end weight of 115-120lbs
Caloric Intake – 1700calories/day to start will taper down to 1500 calories/day and then 1200 if necessary
7:00am: 45-60 minutes of cardio on an empty stomach (usually use the elliptical machine) 5-6 days a week
8:30am: Meal 1 (30 minutes after morning cardio)
Protein shake with 1 scoop protein (all the whey) mixed in crystal light (3 EFA pills)
11:00am Meal 2
Scrambled Egg Whites (3 egg whites, 1 whole egg), 1/2 cup oatmeal
2:00pm Meal 3:
1 can of tuna with full fat mayo on a whole wheat pita. Veggies (Cucumbers and Peppers raw)
4:00pm Workout:
Weights (3-4 times a week) or Hot Yoga (2-3 times a week) (Keep in mind I am no longer trying to build muscle mass, just maintain)
6:00pm Meal 4:
PWO Nutrition (Same protein shake as before but with dextrose added, amount TBD)
8:00pm Meal 5:
Chicken Breast or Flank Steak or Grilled Fish and Veggies (brocolli or spinach or asparagus)
10:00pm Meal 6 (on lifting days only):
Protein/Fat meal but not sure what yet - suggestions?
A Few Additional Questions:
1. Can the oatmeal be the instant plain kind (without sugar) or does it have to be regular oats.
2. Can the oatmeal be replaced with bran instead?
3. Where could almonds or peanut butter fit into this diet?
4. What condiments are acceptable? (I know salsa is okay, how about hot sauce?)
5. Is fat free, sugar free yogourt okay on occasion? I know dairy products are not good for cutting but it's good for calcium? Just wondering.
6. Is a cheat DAY once a week acceptable or should I just have a cheat MEAL?
OK, I think thats it for now. Looking forward to your comments.
Reply With Quote