citique my cutting diet

[nirvana2009]

Hi Guys,
I started my cutting cycle like a month back .I have lost some lbs but it seems to be slowing down.All natural except protein supplements.I am posting my diet below so pls feel to let me know if I need to change anything or little tweaks that increase my fat loss.
stats:
30 male
5'11"
starting weight before cutting cycle-192lbs
current-185.2 lbs (~13%bf)

Diet:
Breakfast: 8:30 am
1/2 cup quaker oats cooked with water
1 morningstar grilled veg pattie ( <1gm sugar 12gm protein ,8gm carb)
2 scoops of isopure no carb protein shake with water (0gm sugar,0gms carb ,24gm protein)
1 tsp adams all natural pb (<1gm sugar)

lunch:12:30pm
subway veggie dry sandwhich with one scoop of avacado on whole wheat bread.No cheese,dressing or oil.sometime I will switch it up with togos or fresh choice.I avoid dressings or cheese or additions other than veggies.

snack:3:30pm
20 natural almonds (not roasted or salted)

pre workout:6:00pm
half cup raw quaker oats with one scoop isopure protein and 1tsp all natural pb.

dinner:9:30 pm
2 wheet tortillas
1 sweet potato boiled in water
a cup of veggies (chick peas,,,)
a scoop of isopure protein in water

Before bed:12:30 am
one scoop isopure protein in water
2 tsp natural pb

total calories ~2800

workout routine-lift heavy weights 4 time/week and cardio-5/6 times/week(run uphill for 30 min)

Also I am vegetarian (consume dairy products).I stopped skim milk cause of the sugar content and also avoid bread /rice as much as possible.All the foods I consume are very low in sugar.I dont like eggs or eat sea food..

Any advise or improvement suggestion welcome.

[Damienm05]

Hi Guys,
I started my cutting cycle like a month back .I have lost some lbs but it seems to be slowing down.All natural except protein supplements.I am posting my diet below so pls feel to let me know if I need to change anything or little tweaks that increase my fat loss.
stats:
30 male
5'11"
starting weight before cutting cycle-192lbs
current-185.2 lbs (~13%bf)

Diet:
Breakfast: 8:30 am
1/2 cup quaker oats cooked with water Have a whole cup
1 morningstar grilled veg pattie ( <1gm sugar 12gm protein ,8gm carb) If you can't bring yourself to eat egg whites, have 2 of these.
2 scoops of isopure no carb protein shake with water (0gm sugar,0gms carb ,24gm protein) No shake man, save it for PWO.
1 tsp adams all natural pb (<1gm sugar) Make it 2 tbpns.

10:30 - You need a snack with protein here. If it has to be a shake fine, but there's plenty of meat substitutes out there. Fish would be ideal. A decent example if not would be some nuts and 2 servings of tofu and/or a high pro meat substitute.

lunch:12:30pm
subway veggie dry sandwhich with one scoop of avacado on whole wheat bread.No cheese,dressing or oil.sometime I will switch it up with togos or fresh choice.I avoid dressings or cheese or additions other than veggies. No subway. Keep the serving of avocado, maybe even 2 (high protein fruit/good fat) have it on top of a boca burger w/ ezekiel bread or lots of fibrous veggies

snack:3:30pm
20 natural almonds (not roasted or salted) This is about 5g of protein- you're about 35 short. Have a few patties of soy sausage or other high protein meat substitute. Again, fish would be ideal.

pre workout:6:00pm
half cup raw quaker oats with one scoop isopure protein and 1tsp all natural pb. Pre-workout, you want some solid food. If eggs/fish are out - have enough cottage cheese and tofu to constitute a serving of protein. Both are fairly slow digesting too, which will help sustain amino acid delivery through your workout.

dinner:9:30 pm
2 wheet tortillas
1 sweet potato boiled in water
a cup of veggies (chick peas,,,)
a scoop of isopure protein in water No carbs here, they will be stored - that includes chickpeas/garbonzos. Just do green, fibrous veggies w/ olive oil and have enough tofu and 40g worth of whey in that PWO shake. This should be the only whey shake of the day.

Before bed:12:30 am
one scoop isopure protein in water Make it Casein powder shake, this meal does nothing for you as of now.
2 tsp natural pb

total calories ~2800

workout routine-lift heavy weights 4 time/week and cardio-5/6 times/week(run uphill for 30 min)

Also I am vegetarian (consume dairy products).I stopped skim milk cause of the sugar content and also avoid bread /rice as much as possible.All the foods I consume are very low in sugar.I dont like eggs or eat sea food..

Any advise or improvement suggestion welcome.

You may not like eggs or seafood, but they are the only vehicle by which we can make this diet even mediocre. Would you be willing to try? Even considering my corrections, you're short of a good diet. You won't gain much, fat loss will be decent.

[nirvana2009]

Thanks a lot for the valuable input Damien.I will definitely incorporate these changes..

[nirvana2009]

also why are the shakes a bad idea?I understand that real food is the way to go but isopure protein is the best out there with no sugar/carbs and it has 24 gms per serving/scoop.I know other brands of protein have high sugar/carbs in it..I am asking this cause it could be a bit difficult getting all the protein through veggies/beans...

[nirvana2009]

anybody want to suggest any further tweaks to my diet.Hope to change my diet start next week with some earlier suggestion in the post.

[Twist]

You are veggie?

[Twist]

nevermind

[nirvana2009]

yes but not a vegan.I do consume dairy products.

[Damienm05]

also why are the shakes a bad idea?I understand that real food is the way to go but isopure protein is the best out there with no sugar/carbs and it has 24 gms per serving/scoop.I know other brands of protein have high sugar/carbs in it..I am asking this cause it could be a bit difficult getting all the protein through veggies/beans...

It's not a matter of sugar/carbs. In fact, the main benefit to protein shakes as a meal is the low cal/carb content. It's a matter of real food just being better for you as a whole, especially cholesteral-wise. Different meats and other types of protein also break down in the body at different rates, and a mix of slow/fast digesting proteins gives us a steady release of the amino acids we need to gain throughout the day. Whey protein is a super-fast digesting variety and should only be consumed PWO for that reason. It's also unnecessarily expensive to eat whey 4 times per day, imo. Whey should be used as a supplement only and an on-the-go meal sub as needed, which for those of us who are dedicated, is almost never.

Now, more importantly, I did my weekly shopping/cooking for the upcoming week last night. I was in the market for some of that fake soy based cheddar cheese substitute and soy sausage for an egg-white-casserole I proceeded to eat this morning. During my stint in the vegetarian products section, I ended up reading the nutrition facts on many products and you have NO excuse for a low-protein diet! The burger patties and finger foods are crap, but have you f*cking seen the hot dogs/tofurkey sausages!? Each tofurkey italian sausage has like 30g of pro per 270 cals, 100 of which are from fat, none saturated. No carbs, except mass amounts of fiber. I bought a pack myself. Now would be a good time to confess, I was stoned as f*ck! Back to the point, go read through the nutrition facts at your grocery store, look for high-pro, low-carb/cal meat substitutes - you will find many!

[nirvana2009]

good explanation but funny on your thoughts(stoned) on tofurkey sausage lol.I will check it out though.Which store did you check this out..trader joes????

[Damienm05]

Giant actually. I usually shop at Wegmans though, I can only imagine what they may have had.

[nirvana2009]

Unfortunately I dont have either stores in sf..The best I can get here is trader joes..The only other decent store is whole foods but it is slightly pricey though..

[Damienm05]

Unfortunately I dont have either stores in sf..The best I can get here is trader joes..The only other decent store is whole foods but it is slightly pricey though..

Both are better for vegetarians than what I'm working with. Hippie-founded grocery stores in san fran?! Come on!

[nirvana2009]

haha...gotta start cooking more often...maybe taking some cooking classes should help..