Originally Posted by
hugovsilva
Well PB, I really don't know what to say about this you are doing. The only word that pops to mind is OUTSTANDING. Much respect brother. I almost feel bad to be giving you the extra work lookin at my diet, but I could really use some tips from you regarding my cutting diet. I checked my caloric needs to cut and have reached a number of around 2100kcal daily. Check my diet.
Meal 1: 2 weetabix bars/ 1 scoop of whey/ 6egg whites
35g protein/ 28g CH/ 2g fat = 266 Kcal weetabix are processed high GI rubbish. man up and eat oats
Meal 2: 35g whey/ 1 tbs flaxseed oil
35 Protein/ 14g fat = 266 Kcal eat whole food. and dont give me that "i cant im at work" buy a cold bag and take the food with you.
Meal 3: 225g chicken breast/ Green veggies or veggie soup
35g Protein = 140kcal good i would add some EFA here though
Meal 4: 35g whey/ 1 tbs flaxseed oil
35g Protein/ 14g fat = 266 Kcal crap. see above
Meal 5: 75g oats/ 1 scoop whey
(Pre-workout) 35g Protein/ 50g CH/ 5g fat= 385 Kcal ok
Meal 6: 50g whey/ 30g Vitargo
(Post-workout) 50g Protein/ 30g CH= 320 Kcal not enough carbs here. Less carbs pre workout and more for post. shoot for 60-80g its very important for preventing catabolism
Meal 7: 225g Chicken breast/ Green veggies or veggie soup
35g Protein= 140 Kcal add EFA, you need some more carbs here. brown rice or oats or sweet potato. i would shoot for 40g
Meal 8: 35g casein/ 1 tbs flaxseed oil
35g Protein/ 14g fat= 266 Kcal ok
This makes up a total of 2050 Kcal divided this way:
55% protein/ 22% CH/ 23% fat
I know I have too many shakes but my professional life does not allow for a meal in between the main meals so this is how I can arrange myself.
My questions are:
- Are my carbs well divided? I mean, since I workout late in the day I chose to have them at breakfast, most of them before workout and only a minimum post workout since that meal will take place at around 8:30 pm. doesnt matter when post workout occurs what matters is that you replace the glycogen you have lost or you will be losing muscle.
- Should I have a protein/ fat breakfast and have all my carbs in the meals that surround the workout? no you need carbs for breakfast to prevent catabolism
- How do you think I should cycle my carbs? I know my body does not react well to them. Being the presented diet my diet on workout days I would be naturally cycling carbs when I don’t workout since I would only have another carb meal besides breakfast, and once a week I will have a high carb day having low GI carbs for lunch and dinner and pointing at a cheat meal per week. Carb cycling is automated if you drink a PWO shake. obviously you will not drink this on non workout days. I would also drop the carbs in the PPWO meal and eat it as a pro fat.
Thank you for your time and keep up being one of the most productive members here at AR.
Hugo
Reply With Quote
