Quote Originally Posted by hugovsilva View Post
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
Hey buddy i would say your cals are starting way too low. Add in the carbs and EFAs i have listed and then after three weeks think about lowering carbs slightly. Do more cardio if needs be. You dont want to waste muscle after its taken so long to build it mate.