Cutting diet and traing. Swolecat, im begging you man!

[zenreich6005]

Hey SwoleCat, i wanted to know if you could take a quick look at my diet/training and make suggestions...from what i've seen on this board, it seems like your advice is GOLDEN..thanks

I'm cutting from 5'8 172 and am down to 165. I figure I still have about 7 or 8 pounds to go until im at my desired body composition (good cut abs, probably 8- 9 % bf). I'm 18

I'm 5'8 165 and figure to be between 12-13 percent bodyfat right now. I'm an endo/meso.


I have been doing 3 days of BW x 13 calories (just under 2200) , 1 day of BW x 15 (just under 2400).

Ratio on low cal days is 50 percent protein 25 percent carbs 25 percent good fats.

high cal days is closer to 40 40 20

Diet: It varies day by day as I'm a senior in high school but i try to keep it relatively consistent:

Breakfast:
2 eggs
Whey protein
Oatmeal (sometimes a 100% whole wheat tortilla, probably 2 days a week to keep things interesting)

Mid Morning: I know whole food is better, but this is the one liquid meal of the day:
Labrada Breakfast shake: 40 grams of blended protein, 35 grams complex oat carbs

Lunch: Chicken Breast and EFA's (6 fish oil caps)

Pre Training: Oatmeal (20 grams of carbs), Whey Protein Isolate (23 grams of protein)

Post Training: Oatmeal (20 grams of carbs) or 2 servings of orgranic applesauce (35 high gi carbs) -- with whey protein isolate (23 grams of protein)

***on non training days this meal is:
Brown Rice with beans
Chicken

Dinner: Salmon, Tuna, or chicken with Brown rice or yams

Last meal: 6 grams of fish oil and Protein Blend


training is:
3 sets per exercise, 8-12 range for 3 weeeks and 6-9 for 3 weeks, 2 exercises per bodypart

Day 1
Chest
Shoulders
Abs
Tris

Day 2
Legs
Back
Bis

Schedule goes: Monday - Day 1, Tuesday - day 2, wednesday HIIT, Thursday - Day 1, Friday - light run, Saturday - Day 2, Sunday - HIIT
------------------

Ok a few questions. Are my cals too high? Should i train light the second 2 sessions of my week? And of course...you can go ahead and rip apart my food selection


Thanks in advance SC,

Dave

 

[IJ26]

swole gives great advice you just have to remember he does it for a living. what he gives out for free will be limited unless you pay for his services which are well worth it from what Ive heard. i am definitely planning on using him in the near future just a matter of finding the funds.

 

[ProtienFiend]

Too many shakes bro, you'd probably be better off using some meats/eggs in there instead. You shouldn't (IMO) have more than 1-2 shakes a day, especially on non-traninig days... if you're juicing, thats another story, but otherwise getting so much fast digesting protein isnt going to benefit you. I'd also nix the oatmeal in the morning and add some more eggs (how ever many you need to fulfill you) instead.

PF

 

[BrandonXJ]

Why are you eating oatmeal or applesauce w/ protein after training? If you're trying to add carbs, use malto/dextrose/honey, something like that. IMO you've got too many carbs there, and I'd move your fish oil "caps" from your lunch to the 1st meal.