**Critique My 16 Week 'Get Ripped Diet'**

[Twist]

16 Week Diet

Im going to run a cutting diet and just going to post up an outline of what im goin to eat.

I will start doing all my food by eye and will adjust as I go while monitoring progress. I find this the best way for me to gain/loose weight

188 LBS
13-15%BF
5'7"


07.30 - 4 whole eggs, 4 egg whites, 0.5 cup Oats

10.30 - 1 Chicken Breast + 0.5 cup Basmati Rice + Greens

12.30 - 1 Chicken Breast + 0.5 cup Basmati Rice + Greens

15.30 - 1 Can Tuna + 1 Sweet Potatoe + Greens

17.00 - 1 Chicken Breast + 0.5 cup Basmati Rice + Greens

20.00 - PWO Shake 2 Scoops Whey + 50g Dextrose
Drop the dextrose. use oats, make this your cheat meal if your ever need one

20.45 - 200g Lean Beef + Greens

22.00 - 1 Tub Low Fat cottage Cheese
I do not like this at all. Dairy does not provide me or many I know of with a good cut look. It destroys vascularity in me.

I recan this comes to about 250g Protein, 200g carbs

I will add a small amout of fats to meals with olive oil. aiming for about 40-50g fat a day.

I will add a higher cab day once a week (probably double carbs) and a cheat meal when I feel i need one (every 10 days maybe)
may not need it

I will start of doing CV after weight training 4 x Per week.
for how long
After 4 weeks I will begin Morning CV up to 5x per week and cut out carbs in meal one.
good

Let me know if there are any things I should change

1. How much less food than normal is this for you?
2. How will your exercise regimen change from the old way (ex. up cardio by 30 minutes per day)?
4. Why do you think this is a good cutting diet for you?
5. How do you respond to protein, fats, carbs?

[baseline_9]

1. How much less food than normal is this for you? carbs are cut by around 30-50%, protein increased slightly
2. How will your exercise regimen change from the old way (ex. up cardio by 30 minutes per day)just going to decrease rest periods, cut the in half?
4. Why do you think this is a good cutting diet for you?Clean, lower carbs, increased energy expendeture
5. How do you respond to protein, fats, carbs?i find hig pro, mod fat, mod carbs best when trying to loose weight

I will change the cottage cheese up for sumat, maybe casein

I will change dex to oats PWO

CV low intensity 30 mins PWO

[Damienm05]

CV low intensity 30 mins PWO

I'd do at least 45. I think you're gonna see nice results.