Preserving muscle mass while cutting & having trouble with daily caloric

[vestax]

So to sort of finalize it:

1) Wake up, 5g glutamine + ECA

2) Cardio on the eliptical for 60 minutes @ 121 bpm

3) Wait 30 mins

4) Eat protein shake: 40g protein (whey) + 15 g fat (flax seed)

5) Protein shake: 40g protein + 20g carbs (oats)

6) Chicken 45g protein + pack of microwaveable vegetables (20g?)

7) Weights (typical routine is 2-3 hard sets per muscle group like this;
first set - 10 reps (dying by 10th rep)
econd set - 8 reps (dying by 8th rep, bc weight increased 10%)
third set - 6 reps (dying by 6th rep, bc weight increased by 5%)
fourth set - 10 reps of same weight as first set, or 12 if i can make it

8) PWO immediately after, 35g protein + 70g dextrose

9) **need a meal that is 70g carb + 40g pro (any suggestions?)

10) Can of Tuna (30g) + 1 Tbsp full fat mayo (think thats 15g fat)

Daily totals:

230g protein 180carb 30 fat <--- is this right for my height/weight (5"7 1/2, 165 lbs, maybe 15% bf off an estimate)

[Cry0smate]

COUPLE COMMENTS IN CAPS ON #5,6,AND #9.

So to sort of finalize it:

1) Wake up, 5g glutamine + ECA

2) Cardio on the eliptical for 60 minutes @ 121 bpm

3) Wait 30 mins

4) Eat protein shake: 40g protein (whey) + 15 g fat (flax seed)

5) Protein shake: 40g protein + 20g carbs (oats)

REALLY NO NEED FOR CARBS HERE IMO, I'D MAKE THIS A PRO/FAT MEAL

6) Chicken 45g protein + pack of microwaveable vegetables (20g?)

NEED A FAT SOURCE

7) Weights (typical routine is 2-3 hard sets per muscle group like this;
first set - 10 reps (dying by 10th rep)
econd set - 8 reps (dying by 8th rep, bc weight increased 10%)
third set - 6 reps (dying by 6th rep, bc weight increased by 5%)
fourth set - 10 reps of same weight as first set, or 12 if i can make it

8) PWO immediately after, 35g protein + 70g dextrose

9) **need a meal that is 70g carb + 40g pro (any suggestions?)

I LIKE USING CHICKEN/RICE HERE


10) Can of Tuna (30g) + 1 Tbsp full fat mayo (think thats 15g fat)

Daily totals:

230g protein 180carb 30 fat <--- is this right for my height/weight (5"7 1/2, 165 lbs, maybe 15% bf off an estimate)

CANT' REALLY ANSWER THAT. CHECK OUT THE BMR CALCUATIONS IN THE STICKY TO DETERMINE TOTAL CAL INTAKE.

[taiboxa]

So to sort of finalize it:

1) Wake up, 5g glutamine + ECA

2) Cardio on the eliptical for 60 minutes @ 121 bpm

3) Wait 30 mins

4) Eat protein shake: 40g protein (whey) + 15 g fat (flax seed)

5) Protein shake: 40g protein + 20g carbs (oats)

6) Chicken 45g protein + pack of microwaveable vegetables (20g?)prolly lower then that unless it has krappy sugar sauce or carrots/peas/corn which are not wanted

7) Weights (typical routine is 2-3 hard sets per muscle group like this;
first set - 10 reps (dying by 10th rep)
econd set - 8 reps (dying by 8th rep, bc weight increased 10%)
third set - 6 reps (dying by 6th rep, bc weight increased by 5%)
fourth set - 10 reps of same weight as first set, or 12 if i can make it

8) PWO immediately after, 35g protein + 70g dextrose

9) **need a meal that is 70g carb + 40g pro (any suggestions?) Rice/chickn
Yam/Turkey <-- MY FAVORITE! potato/fatfree cottage cheese/lean meat

10) Can of Tuna (30g) + 1 Tbsp full fat mayo (think thats 15g fat)

Daily totals:

230g protein 180carb 30 fat <--- is this right for my height/weight (5"7 1/2, 165 lbs, maybe 15% bf off an estimate)

sadly enuff its almost impossible to cut gain so pick a rout and stick to it.
try to acquire for your weight about 280g Pro daily while cutting rest looks good. and YOU DOO NEED some carbs pre workout try to consume them approx 2-3 hrs before lifting so which ever meal that would fall into

[Cry0smate]

sadly enuff its almost impossible to cut gain so pick a rout and stick to it.
try to acquire for your weight about 280g Pro daily while cutting rest looks good. and YOU DOO NEED some carbs pre workout try to consume them approx 2-3 hrs before lifting so which ever meal that would fall into

Just wondering why carbs are needed preworkout? It takes the body 4-5 hours before they are ready to be utlized anyway?

[taiboxa]

Just wondering why carbs are needed preworkout? It takes the body 4-5 hours before they are ready to be utlized anyway?

not so... depends on type of carb.
and how its cooked/prepared/density, liquid carbs are absorbed more readily than solid as well as less dense.
so like the .5mm oats (OldFashion) can be absorbed in about 2-3 hrs depending on what is in you already. carbs = glycogen which is important for anaerobic resistance training.

[Cry0smate]

not so... depends on type of carb.
and how its cooked/prepared/density, liquid carbs are absorbed more readily than solid as well as less dense.
so like the .5mm oats (OldFashion) can be absorbed in about 2-3 hrs depending on what is in you already. carbs = glycogen which is important for anaerobic resistance training.

I guess I'm confused as to why you beleve muscle gycogen would be reduced pre workout. Cardio certainly does not deplete it. I can understand possibly replenishing some liver glycogen, but anyway what do I know.

JMO.

[carbs-rule]

Just wondering why carbs are needed preworkout? It takes the body 4-5 hours before they are ready to be utlized anyway?

If this is true, why do cardio on an empty stomach? According to this idea, one could wake up, eat a cup of oats or some other carb, and do cardio without using the oats.

[taiboxa]

If this is true, why do cardio on an empty stomach? According to this idea, one could wake up, eat a cup of oats or some other carb, and do cardio without using the oats.

lol i wish i was quick wittid to think of that lol i couldnt recall any reason for my statement which is horrible because i have read numerous studies on preworkout nutrition and its importance... F'n'A finals are kicking my asss so badly i can feel my intellect receeding at this very moment.