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

[baseline_9]

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

20.45 - 200g Lean Beef + Greens

22.00 - 1 Tub Low Fat cottage Cheese

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)


I will start of doing CV after weight training 4 x Per week.

After 4 weeks I will begin Morning CV up to 5x per week and cut out carbs in meal one.


Let me know if there are any things I should change

[mg1228]

whats ur tdee---i would lose the dextrose for oats if ur trying to get ripped---also i would do a casein shake and udos or pb in ur last meal--

other than that i wouldnt change anything as long as the cals fit the goals

[edgarr]

16 Week Diet

188 LBS
13-15%BF
5'7"

Got any pics. That is 8 lbs morre then me an inch shorter and less or around the same BF. Just looking for comparisons.

[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.

[baseline_9]

Can anyone reccomend somthing before bed appart form Casein or cottage cheese

[Damienm05]

Can anyone reccomend somthing before bed appart form Casein or cottage cheese

Yeah, pick up a big slab of London Broil/Flank Steak. Rub it with your favorite spice blend and broil it in your oven. Take it out, let it rest and slice it against the grain. Portion out 6 oz. in a bunch of tupperware and have one before bed every night. I don't even do Casein anymore, just this. Sometimes if I wake up to piss, I'll have casein still.

[Twist]

I second Damiens advice. I would leave rest periods alone because you are giving your body less to work with because of the calorie restriction. I would up the cardio to 45 minutes PWO, and do 1hour on rest days leaving only one day per week that you do nothing at all. Definitely eat before bed, I eat chicken mostly. Steak works great depending on how you respond to it. this should be a good cut for you. One thing I would caution you to do is to make sure you are not restricting your diet too much as far as calories go. I like to eat the same amount of calories and just increase cardio, and just cut out carbs from my post workout meal. you are roughly the same stats as me and it looks good to me. Looks like you put thought into this one. Good job

[Damienm05]

and just cut out carbs from my post workout meal.

I haven't thought about it until just now but that's when I really started noticing a change in the mirror. Back in the day, I always bought into PWO carbs being a must when cutting or otherwise. Definitely some good info to the contrary on here and personally, I responded great.

[AndriodLee]

what are your weight loss goals?

[baseline_9]

what are your weight loss goals?

1. Maintain as much muscle mass as possible

2. Want to diet for 12-16 weeks and loose as much fat as possible while maintaining as much muscle mass as i can. Would like to get down to 8% BF really.

I wanna get lean and then try and verry slowly gain clean weight while maintaing 'good shape' ie. below 10% BF.

I think i need to loose about 14 Lbs of fat to stand around 8% BF, hopefully i wont loose too much muscle mass in the process.

I will be aiming to loose one Lb a week. If i loose more, calories will be increased to slow weight loss


I dont set goals like 'I wana loose 2 Lb a week for 12 weeks n then ill be 8% BF', i dont think it works like that. I would rather do the best i can and see what i can actually do, thing will need to be adjusted through out anyway.

[baseline_9]

I haven't thought about it until just now but that's when I really started noticing a change in the mirror. Back in the day, I always bought into PWO carbs being a must when cutting or otherwise. Definitely some good info to the contrary on here and personally, I responded great.

TWIST, DAMIEN

we are talking about cutting carbs post CV here rite.

Not post Resistance Training

What if im weight training, then doing 45 min cardio?

I would probably have 48g protien from whey and 30g carbs from Oats after finnishing the CV.



I am planning on doing CV Post work out for the first 4 weeks

Then after 4 weeks I will add 45 mins Morning CV up to 5 x Per Week as well as the Post workout CV.

I will take no carbs after the Morning CV but im Planning on taking in around 30g after my Post Workout Cardio session.

[Twist]

You CAN cut carbs from any training routine. I would cut carbs post cv for sure, unless you are losing just fine without it. It is your choice to cut carbs post resistance training though. Just see how you react to different methods.

[mg1228]

if u want to maintain lbm as much as possible--do the oats pwo

and in 7-8 weeks if u not getting close to ur goals cut em