New to cutting

[Welshguy1]

So This is the new diet with the advice Ugly gave me... Lookin for more critique where possible.

Cardio (30 Min jog/run) On a empty stomach

Meal 1 (7am):
2 Whole eggs (Boiled), 1 cup of oatmeal (I think thats quite a bit)

Meal 2 (9am):
Lean meat with 1 cup of veggies
Handfull of Cashew nuts
(2 tbsp flax)

Meal 3 (12am):
Veggies and Chicken breast with 1 cup of brown rice.

Workout (1-2pm)

Meal 4:
PWO Nutrition - Protein shake + Brown rice + Cashew nuts

Meal 5 (5pm):
Veggies, Chicken breast 1 cup Brown Rice (Looking for better complex carb choice)

Meal 6 (8 or 9pm):
Casien Shake with Cashew nuts

Chicken may also be substituted for a Lean german meat which is more readily available where I will be living.

[Welshguy1]

Anyone know a better source of EFAs than cashew nuts? Because I cant see myself eating these all the time.

[Twist]

can someone explain why everyone stresses to do cardio on an empty stomach?

also, what are the benefits of carbs right after your workout? i would figure the less carbs the better late in the day after you work out... but i know little about nutrition, trying to learn! lol

cardio drains your energy sources, when your energy is drained your body uses fat. so the goal is to make your body in need of energy so that it burns more fat. in the morning your body used all of the energy so if you do work in the morning, you are burning more fat, and then continue to burn more fat throughout the day.

For people trying to lose weight (with a high bodyfat) I recommend weight training in the morning because (although unclear how much) food that is consumed during the rest of the day is used to replenish the body; and not stored as fat.

I would have thought the same... Infact I would think Carbs were more important pre workout for energy and so your not burning away muscle but apparently you have to re-fill ur glycogen stores or something after a grueling workout.... Thats what Iv read anyway

You are somewhat right. Complex carbs and proteins and efas are used preworkout to help give the body nutrients during. I always tell people to use steak and veggies preworkout, but everyone seems to like drinking their meals. But once you do workout, IF you are worried about your body burning muscle (at a high bf - 15 and above - I wouldn't worry about it), you can EAT something to stop any catabolism.

pwo nutrition is always debated as well as post cardio nutrition. some swear
1. pro/efas
some do
2. pro/complex carbs, others
3. pro/fruit, some do
4. reg meals and no shake. some even take
5. complex carbs before bed.. it all depends what works for you in relation to your goals.

All of the above have certain goals in mind.
1. burn fat even after the workout
2. bulk (smart bulk)
3. bulk (dirty or 95% of the time, uneducated - find a pro who does this, I have never heard of one - although there probably is one)
4. all should do this but lets be realistic... there is not enough time
5. bulk or cut, and this is not a bad thing

Ok so from what I could find Cashew nuts have the highest % of EFAs so How much would I need to eat? A handfull or more?

depends on your desired calorie count and the amount in the nut.
use fitday.com

So This is the new diet with the advice Ugly gave me... Lookin for more critique where possible.

Cardio (30 Min jog/run) On a empty stomach
***HIIT
Meal 1 (7am):
2 Whole eggs (Boiled), 1 cup of oatmeal (I think thats quite a bit)
****more eggs for sure. not enough protein at all in this, kill the oats and use fat.

Meal 2 (9am):
Lean meat with 1 cup of veggies
Handfull of Cashew nuts
(2 tbsp flax)
****Sounds good to me.

Meal 3 (12am):
Veggies and Chicken breast with 1 cup of brown rice.
****Use veggies as carbs. make sure you are getting enough chicken

Workout (1-2pm)

Meal 4:
PWO Nutrition - Protein shake + Brown rice + Cashew nuts
****add cardio after workout, even if it is only 15 minutes. omit brown rice and use a better carb (veggies or a little sweet potato). Use fish as protein source if possible. If not then try to eat fish quickly after

Meal 5 (5pm):
Veggies, Chicken breast 1 cup Brown Rice (Looking for better complex carb choice)
****Veggies as carbs, only sweet potato if after workout. Veggies are best.

Meal 6 (8 or 9pm):
Casien Shake with Cashew nuts
****ok if cutting and at a high bf

Chicken may also be substituted for a Lean german meat which is more readily available where I will be living.
****by lean german meat you mean flesh of german people?

****look for the ****

I'm Currently 6" and around 200 lbs... I would say around 40% body fat but have no clue to be honest... My fat is spread out very well because nobody ever belives Im 14st.

just posted so I could keep track of stats.
POST a pic for accurate fat analysis.

Anyone know a better source of EFAs than cashew nuts? Because I cant see myself eating these all the time.

o3,6,9
extra virgin olive oil
put fish in your diet
steak is a good pro/fat meal for bedtime - add only a little evoo or ome ga to a lean cut and there you have it.

[Welshguy1]

Thanks for all the help... Ill try post a pic when I get home but no promises

[POPS]

So This is the new diet with the advice Ugly gave me... Lookin for more critique where possible.

Cardio (30 Min jog/run) On a empty stomach

Meal 1 (7am):
2 Whole eggs (Boiled), 1 cup of oatmeal (I think thats quite a bit)ADD 4-5 EGGWHITES AND MAYBE DROP THE OATS TO A HALF CUP

Meal 2 (9am):
Lean meat with 1 cup of veggies
Handfull of Cashew nuts
(2 tbsp flax)

Meal 3 (12am):
Veggies and Chicken breast with 1 cup of brown rice.HAVE A SWEET POTATOE INSTEAD OF RICE

Workout (1-2pm) ARE YOU USING BCAAS? HERE IS A GREAT TIME. PERSONALLY I SIP ON THEM WHILE TRAINING.

Meal 4:
PWO Nutrition - Protein shake + Brown rice + Cashew nutsiF YOURE CUTTING I WOULD DROP THE RICE AND JUST HAVE PRO/FATS
Meal 5 (5pm):
Veggies, Chicken breast 1 cup Brown Rice (Looking for better complex carb choice)HAVE 2 CUPS OF BROCCOLI INSTEAD OF RICE

Meal 6 (8 or 9pm):
Casien Shake with Cashew nuts

Chicken may also be substituted for a Lean german meat which is more readily available where I will be living.

Heres my 2 cents.