Please help with cutting diet!

[BadNewsBerto]

BMR = 66 + ( 6.23 x 184 ) + ( 12.7 x 69 ) - ( 6.8 x 25 )

= 1852.62

Daily caloric needs
1852.62 x 1.55 = 2871.6

MY DIET

7am
30g oats
Protein shake
handull fresh berries
1 cup green tea

9am
1 can tuna
handfull almonds
some flax

11am
salmon
green leafy salad

1pm
large chicken breast
1 cup brown rice

WORKOUT

3pm
protein shake w/ 30g dextrose

5pm
lean beef
1 cup brown rice
veggys

7pm
1 cup ff cottage cheese
almonds
1cup green tea

CALS 2300
PROTEIN 232
CARBS 183
FAT 62

SO WHAT DO PEOPLE IN THE KNOW THINK?

ANY SUGGESTIONS?

[eatrainrest]

BMR = 66 + ( 6.23 x 184 ) + ( 12.7 x 69 ) - ( 6.8 x 25 )

= 1852.62

Daily caloric needs
1852.62 x 1.55 = 2871.6

MY DIET

7am
30g oats
Protein shake
handull fresh berries
1 cup green tea
lets go more oats like 1 cup, do you watn to cut? carb cycling may be in your interest if so... ronnie has a thread on it. but go 1 cup oats 8-10 egg whites no shake and no berries.

9am
1 can tuna
handfull almonds
some flax
id go tuna with better EFA like EVO/ALMOND OIL/WALNUT OIL/FISH OIL

11am
salmon
green leafy salad
ok go EFA here liek mentioned above.. rotate them

1pm
large chicken breast
1 cup brown rice
ok, id go yams but.

WORKOUT

3pm
protein shake w/ 30g dextrose

should be 2:1 carb to protein IMO with WPI and 50g waxy or the product gylcomaize has trehalose to slow it down a bit.
5pm
lean beef
1 cup brown rice
veggys
this should be your refeed meal 1 hour later

7pm
1 cup ff cottage cheese
almonds
1cup green tea
how you sleep? lol id have my green tea with my preworkout meals, maybe PWO meal. chuck cotrtage cheese you shoudl actually have the lean beef here, with another EFA.

CALS 2300
PROTEIN 232
CARBS 183
FAT 62

SO WHAT DO PEOPLE IN THE KNOW THINK?

ANY SUGGESTIONS?

ronnies cabfr cycling-http://forums.steroid.com/showthread.php?t=383337 RONNIES CARB CYLCLING/KETO

[BadNewsBerto]

ok..
ill change breakfast up for egg whites and up oats.

could i just get the tuna canned with olive oil then? and eat it like that to get the efa?

for the salmon salad ill use EVOO and vinegar for dressing...good?

i lov yams, so out with the rice then!

will throw dextrose for waxy!

ill move up the refeed meal as well then, i dont see that bing a prob!

out of curisity why no cottage cheese?
i can easily sub in some lean meat source or something if u think its better.


thanks alot eatrainrest... ur help is invaluable!

[eatrainrest]

ok..
ill change breakfast up for egg whites and up oats.

could i just get the tuna canned with olive oil then? and eat it like that to get the efa?

for the salmon salad ill use EVOO and vinegar for dressing...good?

i lov yams, so out with the rice then!

will throw dextrose for waxy!

ill move up the refeed meal as well then, i dont see that bing a prob!

out of curisity why no cottage cheese?
i can easily sub in some lean meat source or something if u think its better.


thanks alot eatrainrest... ur help is invaluable!

np, cottage cheese has unwanted fat and if not fat its got sugar... if you stick with a no carb slow digetsing food protein like grilled london broil on the foreman.. unbeatable with an EFA.. of course rotation matters.. id also go no vinegar and just go EVO.... most important just rotate your oils.. they all taste good. if your looking to cut im gnna be honest and say you should just eat the yams and protein when you get home and chuck away the shake! put those cals else wehre you will burn more fatkcals by not feeding the body immediately PWO and you SHOULD NOT notice ANY difference in muscle catabolism as thers science that shows about a 2 hour window before any negative effects on protein snythesis occur.

[BadNewsBerto]

ok bro... i can live withough the cottage bunk anyways lol..

and yes i am trying to cut...so ill dump the PWO shake all together then...

man i love my forman grill btw haha

ok, well ill make the suggested changes and repost a finalized version.

youve been really helpfull man, i cant say thanks enough...

im going to be putting this new diet to work immediately

awesome info!!

[BadNewsBerto]

oh yea, what about the tuna? can i just eat the stuffed anned with oil? to get my efa source there?

[eatrainrest]

oh yea, what about the tuna? can i just eat the stuffed anned with oil? to get my efa source there?

id personally get it in water and buy extra virgin olive oil... and ill be waiitng for the repost bro!

[randym2690]

BMR = 66 + ( 6.23 x 184 ) + ( 12.7 x 69 ) - ( 6.8 x 25 )

= 1852.62

Daily caloric needs
1852.62 x 1.55 = 2871.6

MY DIET

7am
30g oats
Protein shake
handull fresh berries
1 cup green tea

9am
1 can tuna
handfull almonds
some flax

11am
salmon
green leafy salad

1pm
large chicken breast
1 cup brown rice

WORKOUT

3pm
protein shake w/ 30g dextrose

5pm
lean beef
1 cup brown rice
veggys

7pm
1 cup ff cottage cheese
almonds
1cup green tea

CALS 2300
PROTEIN 232
CARBS 183
FAT 62

SO WHAT DO PEOPLE IN THE KNOW THINK?

ANY SUGGESTIONS?

dosent look bad seen you cut 500 daily not bad if your fats are that low id suggest a supplement fish oil and or cla and idk but i would try and set aside some calories for mabye a lowfat dressing or something looks very blah if the food taste better better chance of less cheating

[BadNewsBerto]

MY DIET

7am
1cup oats
8 egg whites
1 cup green tea


9am
1 can tuna in water
handfull almonds
1 tblsp almond oil

11am
salmon
green leafy salad
1 blsp EVOO

1pm
large chicken breast
yams/sweet potatoe
1 cup green tea

WORKOUT

3pm
whey isolate (im not sure what else to do with the time between 1pm and 5 pm???)

5pm
lean beef
1 cup brown rice
veggys

7pm
large chicken breast
1 tblsp EVOO
almonds


i guess ill have to recalculate macros then?

what should i do then between 1pm and 5pm i thought i need something so i just threw in isolate...what do u think?

[eatrainrest]

MY DIET

7am
1cup oats
8 egg whites
1 cup green tea


9am
1 can tuna in water
handfull almonds
1 tblsp almond oil

11am
salmon
green leafy salad
1 blsp EVOO

1pm
large chicken breast
yams/sweet potatoe
1 cup green tea


WORKOUT

3pm
whey isolate (im not sure what else to do with the time between 1pm and 5 pm???)

5pm
lean beef
1 cup brown rice
veggys

7pm
large chicken breast
1 tblsp EVOO
almonds


i guess ill have to recalculate macros then?

what should i do then between 1pm and 5pm i thought i need something so i just threw in isolate...what do u think?

well between 1 and 5 looks to me you have meal at 3 so idno what you mean.. looks good to me tho.. although your last meal should be leen beef and RIGHT BEFORE BED. yep get macros too, watch the vids keep protein between 1-1.5g per LB. also, equally distributed every meal. you could start with 40/40/20 and see how you react.. if you are carb sensitive id go carb cycling/keto which i sent you the link for alredy

[eatrainrest]

oh, if your working out your PWO meal should be when you get home and should be the brown rice.. than after that you shoudl add another meal with EFA and lean protein... your going to needd macros to know how much you shoudl be having.

[BadNewsBerto]

ok thanks bro... i feel much more confident now that ive gotten some more direction... so it would be ok to have a larger gab between meals towards the end of the day... say instead of 7 maybe 8-830...

ill rework macros and post them by tomorow

thanks again

[eatrainrest]

you should be eating ever 2-3 hours

[Phate]

ok thanks bro... i feel much more confident now that ive gotten some more direction... so it would be ok to have a larger gab between meals towards the end of the day... say instead of 7 maybe 8-830...

ill rework macros and post them by tomorow

thanks again

you could wait 3-4 hours between 5 and 8-830 if you need to

[Phate]

MY DIET

7am
1cup oats
8 egg whites
1 cup green tea


9am
1 can tuna in water
handfull almonds
1 tblsp almond oil
i don't see the point in eating almonds and taking almond oil, switch it with fish oil or just measure and eat the almonds
11am
salmon
green leafy salad
1 blsp EVOO
how much salad, you can add some balsamic vinegar to the salad if you like for some flavor
1pm
large chicken breast
yams/sweet potatoe
1 cup green tea
how large is large?
WORKOUT

3pm
whey isolate (im not sure what else to do with the time between 1pm and 5 pm???)
add some carbs into your PWO shake, 60g of oatmeal should work well
5pm
lean beef
1 cup brown rice
veggys

7pm
large chicken breast
1 tblsp EVOO
almonds


i guess ill have to recalculate macros then?

what should i do then between 1pm and 5pm i thought i need something so i just threw in isolate...what do u think?

recalculate macros

[BadNewsBerto]

yes i just noticed the almondx2 there as well...will just drop the oil.

i usually have 3 cups of green leafy veg fo salad, and balsamic is my fav, iusually use this.

as for the chicken breast...justthe average large breast, i guess i could weigh, if so how mcuh do u suggest???

and for pwo, eatrainrest suggested waxy, although because im cutting, it was thought maybe dropping the carbs completely during this meal would be benificial.

thanks for takin an interest phate, appreciated

[eatrainrest]

yea go without the PWO shake.. phate wats wrong with almond oil? it has a good conversion of EPA/DHA. i think you should rotate.. i have EVO, ALMOND, WALNUT, AND FISH OILS ED

[BadNewsBerto]

yea go without the PWO shake.. phate wats wrong with almond oil? it has a good conversion of EPA/DHA. i think you should rotate.. i have EVO, ALMOND, WALNUT, AND FISH OILS ED

but to fill the gap between meals could i just have a str8 protein isolate with water... droppin the carbs? pwo

and i think phate was refering to the fact that im having almonds, as well as almond oil in the same meal..

[Phate]

but to fill the gap between meals could i just have a str8 protein isolate with water... droppin the carbs? pwo

and i think phate was refering to the fact that im having almonds, as well as almond oil in the same meal..

bingo

[BadNewsBerto]

MY DIET

7am
1cup oats
8 egg whites
1 cup green tea


9am
1 can tuna in water
handfull almonds

11am
salmon
3 cups green leafy salad
1 tblsp EVOO

1pm
large chicken breast
yams/sweet potatoe
1 cup green tea

WORKOUT

3pm
whey isolate in water

530pm
lean beef
1 cup brown rice
veggys

830pm
grilled london broil
1 tblsp EVOO
handfull almonds

changed up the meal times for the last 2 meals...will work better with my schedule this way.

now to recalc macros ... arrrg lol

[eatrainrest]

MY DIET

7am
1cup oats
8 egg whites
1 cup green tea


9am
1 can tuna in water
handfull almonds
just go almond oil here

11am
salmon
3 cups green leafy salad
1 tblsp EVOO

1pm
large chicken breast
yams/sweet potatoe
1 cup green tea

WORKOUT

3pm
whey isolate in water
prepack leafy greens, lean protein source, and EFA liek walnut oil here

530pm
lean beef
1 cup brown rice
veggys

830pm
grilled london broil
1 tblsp EVOO
handfull almonds
no almonds, fish oil caps if youd like
changed up the meal times for the last 2 meals...will work better with my schedule this way.

now to recalc macros ... arrrg lol

bold

[Phate]

eattrainrest- why are you having him have a pro/fat meal for his PWO?

[BadNewsBerto]

sounds good... one more time here...then ill have the macros up within an hour

MY DIET

7am
1cup oats
8 egg whites
1 cup green tea


9am
1 can tuna in water
1 tblsp almond oil

11am
salmon
3 cups green leafy salad
1 tblsp EVOO

1pm
large chicken breast
yams/sweet potatoe
1 cup green tea

WORKOUT

3pm
1.5cups leafy greens
1tblsp walnut oil
turkey cold cuts

530pm
lean beef
1 cup brown rice
veggys

830pm
grilled london broil
1 tblsp EVOO
fish oil caps

[eatrainrest]

sounds good... one more time here...then ill have the macros up within an hour

MY DIET

7am
1cup oats
8 egg whites
1 cup green tea


9am
1 can tuna in water
1 tblsp almond oil

11am
salmon
3 cups green leafy salad
1 tblsp EVOO

1pm
large chicken breast
yams/sweet potatoe
1 cup green tea

WORKOUT

3pm
1.5cups leafy greens
1tblsp walnut oil
turkey cold cuts
if your going cold cuts get hartford reserve all natural turkey

530pm
lean beef
1 cup brown rice
veggys

830pm
grilled london broil
1 tblsp EVOO
fish oil caps

looks good

[Phate]

looks good

i still don't understand why you are having him have a pro/fat PWO meal

[eatrainrest]

i still don't understand why you are having him have a pro/fat PWO meal

lol i skipped that OP, i alredy advisd.. NO PWO shake but the meal HAS TO BE PROTEIN/COMPLEX LOW GI CARB

[BadNewsBerto]

HERE IT IS IN ITS ENTIRETY

BMR = 66 + ( 6.23 x 184 ) + ( 12.7 x 69 ) - ( 6.8 x 25 )

= 1852.62

Daily caloric needs
1852.62 x 1.55 = 2871.6


MY DIET

5:45am
1 scoop whey
BCAA

CARDIO

7am
1cup oats
8 egg whites
1 cup green tea


9am
1 can tuna in water
1 tblsp almond oil

11am
salmon
3 cups green leafy salad
1 tblsp EVOO

1pm
large chicken breast
yams/sweet potatoe
1 cup green tea

WORKOUT

3pm
1.5cups leafy greens
1 cup brown rice
1tblsp walnut oil
turkey cold cuts

530pm
lean beef
veggys

830pm
grilled london broil
1 tblsp EVOO
fish oil caps

MACROS
cals2700
fat 110
carb 205
pro 220


I hope im gettin there now lol....

thanks for all your help guys...

feel free to add comments if you notice anything...

[sizerp]

Nice work - now onto carb cycling! J/K. Good start, what's your training like? Maybe I missed it in another thread.

[eatrainrest]

the brown rice should be swapped with the prior meal bro....

[BadNewsBerto]

Nice work - now onto carb cycling! J/K. Good start, what's your training like? Maybe I missed it in another thread.

as of right now im on a 3day split which looks like this

Sun
Seated Row
Pullup
Barbell Pullover
Close-grip Bench Press
One-arm Cable Pushdown
Barbell Curl
Dumbell Hammer Curl

Tues
Barbell Squat
Dumbell Lunge
Leg Extension
Barbell Deadift
Leg Curl
Ab Crunch
Oblique Crunch

Thurs
Dumbell Bench Press
Incline Hammer Press
Bar Dips
Dumbell Shoulder Press
Upright Barbell Row
Standing Calve Raise
Seated Tibilais Raise

im also starting to incorparate 30min cardio 2x a day once fasted in morning and another in the evening, both med intesity.

ive actually just recently added the 2nd cardio to help me get past my current plateau

[BadNewsBerto]

the brown rice should be swapped with the prior meal bro....

k cool .... done

[sizerp]

as of right now im on a 3day split which looks like this

Mon
Seated Row
Pullup
Barbell Pullover
Close-grip Bench Press
One-arm Cable Pushdown
Barbell Curl
Dumbell Hammer Curl

Wed
Barbell Squat
Dumbell Lunge
Leg Extension
Barbell Deadift
Leg Curl
Ab Crunch
Oblique Crunch

Fri
Dumbell Bench Press
Incline Hammer Press
Bar Dips
Dumbell Shoulder Press
Upright Barbell Row
Standing Calve Raise
Seated Tibilais Raise

im also starting to incorparate 30min cardio 2x a day once fasted in morning and another in the evening, both med intesity.

ive actually just recently added the 2nd cardio to help me get past my current plateau

When you do your AM cardio, make sure to have some whey + water about 20 minutes before hand, or some BCAAs (5g-10g). This will help prevent catabolism.

Also, if you increased your AM cardio to 45-60 minutes, it may be more useful than adding a secondary cardio session.

When do you perform cardio in relation to your meals, and training days? Is it on off-days?

For the days you don't train (lift), you may want to drop your carbohydrate intake by 50g-100g, for cutting, and general sedentary activity.

[BadNewsBerto]

When you do your AM cardio, make sure to have some whey + water about 20 minutes before hand, or some BCAAs (5g-10g). This will help prevent catabolism.

Also, if you increased your AM cardio to 45-60 minutes, it may be more useful than adding a secondary cardio session.

When do you perform cardio in relation to your meals, and training days? Is it on off-days?

For the days you don't train (lift), you may want to drop your carbohydrate intake by 50g-100g, for cutting, and general sedentary activity.

well ive been doing cardio 7days a week (typically, but some week i miss a few days if im too tired)...but just 1 30 min session fasted in the morning..

i think maybe i will just increase its duration to 45-60min like you suggested instead of 2 seperate sessions.

also i never i havnt been taking in anything prior to cardio other then water as i was under the impression that glycogen was at its lowest and id be burning fat rigt off the bat... so ur saying have maybe 1 scoop whey and some bcaa's ? this wouldnt hinder fat loss?

[sizerp]

well ive been doing cardio 7days a week (typically, but some week i miss a few days if im too tired)...but just 1 30 min session fasted in the morning..

i think maybe i will just increase its duration to 45-60min like you suggested instead of 2 seperate sessions.

also i never i havnt been taking in anything prior to cardio other then water as i was under the impression that glycogen was at its lowest and id be burning fat rigt off the bat... so ur saying have maybe 1 scoop whey and some bcaa's ? this wouldnt hinder fat loss?

Sounds good to me. Yeah do the whey + water before your AM cardio. 25-30 grams should be OK. You will be taking in some calories, and it's ok because it will help preserve some muscle. Your glycogen stores will still be depleted from fasting (sleep) and your body should start using lipid metabolism as an energy source. (fat)

Sometimes your body does use protein as energy, and it's common after fasting, or intense PWO cardio. Your body needs energy, and if you're glucose stores are empty and there are no available amino acids (from whey, or BCAA), it will start to break down muscle mass for the aminos.

GL!

[sizerp]

As long as you don't ingest any carbohydrate or lipid before you run in the morning, you should feel confident in drinking a scoop of whey and water for fat loss.

[BadNewsBerto]

Sounds good to me. Yeah do the whey + water before your AM cardio. 25-30 grams should be OK. You will be taking in some calories, and it's ok because it will help preserve some muscle. Your glucose stores will still be depleted from fasting (sleep) and your body should start using lipid metabolism as an energy source. (fat)

Sometimes your body does use protein as energy, and it's common after fasting, or intense PWO cardio. Your body needs energy, and if you're glucose stores are empty and there are no available amino acids (from whey, or BCAA), it will start to break down muscle mass for the aminos.

GL!

ahhh ic...

that makes sense, thanks for breaking it down for me...

im relitively new to this lifestyle and im learning something new ED...

thanks brotha...

[sizerp]

You're welcome!

[BadNewsBerto]

MY DIET

5:45am
1 scoop whey
BCAA

CARDIO

7am
1cup oats
8 egg whites
1 cup green tea


9am
1 can tuna in water
1 tblsp almond oil

11am
salmon
3 cups green leafy salad
1 tblsp EVOO

1pm
large chicken breast
yams/sweet potatoe
1 cup green tea

WORKOUT

3pm
1.5cups leafy greens
1 cup brown rice
1tblsp walnut oil
turkey cold cuts

530pm
lean beef
veggys

830pm
grilled london broil
1 tblsp EVOO
fish oil caps

MACROS
cals2700
fat 110
carb 205
pro 220

[BadNewsBerto]

i know my deficit is not that big, but now that im adding some extra cardio... this should make up for that...

[sizerp]

Good work.