Finally Got It Done, Diet Critique Please!!!

[tunedx]

High Carb
Cals Protein Carb Fat Fibre
Meal 1 (4:00am)
1 Large Whole Egg(s) 75 6 1 5 0
8 Large Egg Whites 128 24 0 0 0
1 Grapefruit (1/2) 76 2 20 0 1
1 cup, Oatmeal 146 6 26 2 10


Total: 425 38 47 7 11


Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
1.5 scoop(s) Protein 207 40 6 2.25 0
.5 cup, Oatmeal (cooked) 73 3 13 1 5
1 Pear(s) (1 medium) 98 1 25 0 4

Total: 378 44 44 3 9


Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
.5 scoop(s) Protein 69 13.50 2 .75 0
6 Large Egg Whites 96 18 0 0 0
1.25, cup Oatmeal 182 7.50 32 2.50 12.50

Total: 347 39 34 3.25 12.50


Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1 cup, Cottage Cheese 180 30 12 .80 0
.5 Green Apple(s) 40 0 10.50 2.50
.5 oz, Almonds 75 2.80 2.85 6.25 1.50
2,oz Potatos 56 2 12 0 2
1 cup, Broccoli (raw) 24 3 5 0 9

Total: 375 37.80 42 7 15

Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
4 oz, Chicken Breast 140 32 0 4 0
.75 cup, Chick Peas 157 8 25 2.25 5.25
1.00 cup, Broccoli (raw) 24 3 5 0 9
.75, cup Brown Rice 163 3 34.50 1.50 7.50
Total: 485 46 65 7.75 21.75


Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
7 oz, Lean Grd Chicken 252 35 0 12.60
4.5 oz,Yam (baked) 126 4.5 27 0 27

Total: 378.00 39.00 27.00 12.60 27


Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
1.25, cup Cottage Cheese 225 37 15 15 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 344 37.50 15 15 0

Daily Total: 2733 282 274 55 96


Low Carb

Cals Protein Carb Fat Fibre

Meal 1 (4:00am)
1 Large Whole Egg(s) 75 6 1 5 0
7 Large Egg Whites 112 21 0 0 0
1 cup, Oatmeal 146 6 26 2 10
.5oz, Raisins 41 .50 12.50 0 1.50

Total: 374 33 39 7 11

Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
1.5 scoop(s) Protein 207 40 6 2.25 0
1 cup, Oatmeal (cooked) 146 26 2 10

Total: 353 46 32 4 10

Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
5oz Lean Ground Beef 375 35 0 25 0

Total: 375 35 0 25 0


Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1.25 cup, Cottage Cheese 225 37 15 1 0
1 oz, Almonds 150 5.60 5.70 12.50 3.00
1 cup, Broccoli (raw) 24 3 5 0 3

Total: 399 46.10 25.70 13.50 12.00

Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
6 oz, Chicken Breast 210 48 0 6 0
4 cup, Broccoli (raw) 96 12 20 0 36
.5oz, Almonds 75 2 2.85 6.25 1.50

Total: 381 62 22 12.25 37.50

Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
6 oz, Chicken Breast 210 48 0 6 0
4 cup, Lettuce 35 5 5 0 5
1 tbsp, Olive Oil 119 0 0 14 0

Total: 364 53 5 20 5

Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
1.25, cup Cottage Cheese 225 37 15 15 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 344 37.50 15 15 0


Daily Total: 2590 314 140 97 76



No Carb

Cals Protein Carb Fat Fibre
Meal 1 (4:00am)
3 Large Whole Egg(s) 225 18 3 15 0
8 Large Egg Whites 128 24 0 0 0
1 cup Broccoli 24 3 5 0 9

Total: 377 45 8 15 9

Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
2 scoop(s) Protein 276 54 8 3 0
2 tbsp, Ground Flaxseed 90 0 4 6 6

Total: 366 54 12 9 6

Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
5oz Lean Ground Beef 375 35 0 25 0

Total: 375 35 0 25 0

Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1.25 cup, Cottage Cheese 225 37 15 1 0
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 375 43 20 13 3

Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
5 oz, Chicken Breast 175 40 0 5 0
2 cup, Broccoli (raw) 48 4 10 0 6
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 373 49.60 15.70 17.50 9

Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
5 oz, Lean Grd Chicken 175 40 0 5 0
2 cup, Broccoli 48 6 10 0 18
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 378 36 15 21.50 21


Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
1.25, cup Cottage Cheese 225 37 15 15 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 344 37.50 15 15 0


Daily Total: 2588 300 87 116 48


Summary:

High Carb 2733cal 282p 274carb 55fat 96fibre
Low Carb: 2590cal 314p 140carb 97fat 76fibre
No Carb 2588cal 300p 87carb 1116fat 48fibre

[M302_Imola]

High Carb
Cals Protein Carb Fat Fibre
Meal 1 (4:00am)
1 Large Whole Egg(s) 75 6 1 5 0
8 Large Egg Whites 128 24 0 0 0
1 Grapefruit (1/2) 76 2 20 0 1
1 cup, Oatmeal 146 6 26 2 10


Total: 425 38 47 7 11


Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
1.5 scoop(s) Protein 207 40 6 2.25 0
.5 cup, Oatmeal (cooked) 73 3 13 1 5
1 Pear(s) (1 medium) 98 1 25 0 4

Total: 378 44 44 3 9


Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
.5 scoop(s) Protein 69 13.50 2 .75 0
6 Large Egg Whites 96 18 0 0 0
1.25, cup Oatmeal 182 7.50 32 2.50 12.50

Total: 347 39 34 3.25 12.50


Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1 cup, Cottage Cheese 180 30 12 .80 0
.5 Green Apple(s) 40 0 10.50 2.50
.5 oz, Almonds 75 2.80 2.85 6.25 1.50
2,oz Potatos 56 2 12 0 2
1 cup, Broccoli (raw) 24 3 5 0 9

Total: 375 37.80 42 7 15

Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
4 oz, Chicken Breast 140 32 0 4 0
.75 cup, Chick Peas 157 8 25 2.25 5.25
1.00 cup, Broccoli (raw) 24 3 5 0 9
.75, cup Brown Rice 163 3 34.50 1.50 7.50
Total: 485 46 65 7.75 21.75


Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
7 oz, Lean Grd Chicken 252 35 0 12.60
4.5 oz,Yam (baked) 126 4.5 27 0 27

Total: 378.00 39.00 27.00 12.60 27


Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
1.25, cup Cottage Cheese 225 37 15 15 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 344 37.50 15 15 0

Daily Total: 2733 282 274 55 96


Low Carb

Cals Protein Carb Fat Fibre

Meal 1 (4:00am)
1 Large Whole Egg(s) 75 6 1 5 0
7 Large Egg Whites 112 21 0 0 0
1 cup, Oatmeal 146 6 26 2 10
.5oz, Raisins 41 .50 12.50 0 1.50

Total: 374 33 39 7 11

Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
1.5 scoop(s) Protein 207 40 6 2.25 0
1 cup, Oatmeal (cooked) 146 26 2 10

Total: 353 46 32 4 10

Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
5oz Lean Ground Beef 375 35 0 25 0

Total: 375 35 0 25 0
This meal needs some work. I see that you have your protein and fat but if i were me I would be hungry as shit after this meal. You def. need to add some broc or spinach to this meal, don't worry the cals from these green leafy vegs are negative cals. You should replace the ground beef with lean ground turkey. Taste about the same and has less fat, less cals so you can eat more of it during this meal.

Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1.25 cup, Cottage Cheese 225 37 15 1 0
1 oz, Almonds 150 5.60 5.70 12.50 3.00
1 cup, Broccoli (raw) 24 3 5 0 3

Total: 399 46.10 25.70 13.50 12.00

Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
6 oz, Chicken Breast 210 48 0 6 0
4 cup, Broccoli (raw) 96 12 20 0 36
.5oz, Almonds 75 2 2.85 6.25 1.50

Total: 381 62 22 12.25 37.50

Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
6 oz, Chicken Breast 210 48 0 6 0
4 cup, Lettuce 35 5 5 0 5
1 tbsp, Olive Oil 119 0 0 14 0

Total: 364 53 5 20 5

Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
1.25, cup Cottage Cheese 225 37 15 15 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 344 37.50 15 15 0


Daily Total: 2590 314 140 97 76



No Carb

Cals Protein Carb Fat Fibre
Meal 1 (4:00am)
3 Large Whole Egg(s) 225 18 3 15 0
8 Large Egg Whites 128 24 0 0 0
1 cup Broccoli 24 3 5 0 9

Total: 377 45 8 15 9

Meal 2 PWO (6:00am)
Cals Protein Carb Fat Fibre
2 scoop(s) Protein 276 54 8 3 0
2 tbsp, Ground Flaxseed 90 0 4 6 6

Total: 366 54 12 9 6
By pwo I hope you mean post cardio. Remember no weight lifting on your no carb days.
Meal 3 (8:30am)
Cals Protein Carb Fat Fibre
5oz Lean Ground Beef 375 35 0 25 0

Total: 375 35 0 25 0
Same as note above.
Meal 4 (11:00am)
Cals Protein Carb Fat Fibre
1.25 cup, Cottage Cheese 225 37 15 1 0
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 375 43 20 13 3

Meal 5 (1:30pm)
Cals Protein Carb Fat Fibre
5 oz, Chicken Breast 175 40 0 5 0
2 cup, Broccoli (raw) 48 4 10 0 6
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 373 49.60 15.70 17.50 9

Meal 6 (4:00pm)
Cals Protein Carb Fat Fibre
5 oz, Lean Grd Chicken 175 40 0 5 0
2 cup, Broccoli 48 6 10 0 18
1 oz, Almonds 150 5.60 5.70 12.50 3

Total: 378 36 15 21.50 21


Meal 7 (6:30pm) Bedtime Meal
Cals Protein Carb Fat Fibre
1.25, cup Cottage Cheese 225 37 15 15 0
1 tbsp, Olive Oil 119 0 0 14 0

Total: 344 37.50 15 15 0


Daily Total: 2588 300 87 116 48


Summary:

High Carb 2733cal 282p 274carb 55fat 96fibre
Low Carb: 2590cal 314p 140carb 97fat 76fibre
No Carb 2588cal 300p 87carb 1116fat 48fibre

A few comments in bold above. Overall this diet looks good and I think you will have great results with it. Only one way to tell is to give it a go. Like I said before this will be a great starting point but more-than-likely you will have to tweek it as the fat falls off. Also, make sure you aren't neglecting the cardio, it is a vital part of the cutting process. Good luck bro!

[tunedx]

Thanks alot for the feedback. What kind of training plan should I run with this. I'm interested in either a four day plan or 5 day. Looking for something new. I ran these programs in the past.

5 day split
Mon - Upper Power (5X5) Chest/Shoulders/Back
Tues - Lower Power (5X5) Quads/Hams/Calves
Wed - Off
Thrus - Upper Hypertrophy (8-10reps) Chest/Arms
Fri - Upper Hypertrophy (8-10 reps) Back/Shoulders
Sat - Lower Hypertrophy (8 - 10 reps) Quads/Hams/Calves
Sun - Off

4 day split
SAIS Training
Mon - Chest/Biceps
Tues - Legs
Wed - Off
Thrus - Shoulders/Triceps
Fri - Back/Calves
Sat - Off
Sun - Off

SAIS training involved 6 sets per body part. First exercise 3 sets of 6 reps with 5min rest. Second exercise 2 sets of 10 reps with 3 min rest. Third exercise 1 set of 20 reps. This training hits slow and fast twitching muscles.

Also is there any cheat meals with this diet at all and what should I do if I stay up later on the weekends and if I train after work oppose to first thing in the morning.