Cutting Diet Help

[LV_Rider]

Hey everyone,
I am looking to start a cutting diet to drop body fat while maintaining the muscle I have. Im 5'11" 165 lbs. I think my BF% is around 15%. I currently was lifting weights 5 days per week and just eating whatever I wanted to. I was getting stronger and gaining muscle but I want to get lean. Im going to start doing fasted cardio in the morning in addition to a new diet plan.

Im new to this so I know my diet plan is going to need some adjustments. This is what I made up real quick.


600 AM Cardio -- run 30 mins

630 AM PWO shake -- 1 scoop ON 100% whey protein

700 AM Breakfast -- 1 cup oats (cooked), 5 egg whites

1000 AM Protetin Shake -- 1 scoop ON 100% whey protein

1200 AM Lunch -- 8 oz. of turkey, 1/4 cup almonds, 1/2 cup brown rice, veggies (usually carrots)

230 PM Lift weights

345 PM PWO Shake -- 2 scoops ON 100% whey protein

600 PM Dinner -- 8 oz. of turkey, 1 sweet potato, 1 cup FF cottage cheese, 1 can green beans

900 PM Shake - 1 scoop ON casein protein


Thanks for taking the time to read this and providing input for me, i appreciate it

 

[jmt24]

throw some dextrose in your pwo shake after you workout. i think you can skip the post mornin cardio protein shake and just eat something. this should keep the cals down. I;d also skip the 10am protein shake and take one before you hit the weights. I'd also drop the sweet potato at night. Try and eat those kinda carbs earlier in the day, like a sub for your brown rice. also, your 12pm and last meal has a lot of protein, about 74 grams for night meal and 60 for your 12pm if my calculation is correct. Your body can only digest around 25 grams of protein per meal and since your not bulking, i wouldn't eat that much per sitting. I'd have about 4 oz of turkey and some green beans and some broccoli. save the cottage cheese for a late night snack or add it to you post cardio breakfast. 5 eggwhites isnt that much protein.

 

[lacoste]

Your body can only digest around 25 grams of protein per meal .

Do you have any evidence to support that at all. I think this is really an old wives tale that gets tossed around from time to time. So a 200lb guy who is taking in 300 grams of protein would have to eat 12 meals just to get in his protein. Yet most people only eat the 5-7 recommended meals each day, so how would they ever achieve their protein intake. They couldn't following your rule of 25gr per meal. Everyone is different, there is no set amount that your body can digest at one time.

 

[Mr.X]

Do you have any evidence to support that at all. .

There is no need for evidence, as it's not true at all. Do a search here on my past posts about it. I've had my share of arguments in regards to the topic, mostly on EF and other forums.

This does seem to be a very popular myth, I can't deny that.

 

[Mr.X]

my additions/subtractions in BOLD


600 AM Cardio -- run 30 mins

630 AM PWO shake -- 1 scoop ON 100% whey protein
PWO shake after cardio? that's not needed, just move your breakfast up

700 AM Breakfast -- 1 cup oats (cooked), 5 egg whites
add 1 tbsp. of ANPB - all natural peanut butter

1000 AM Protetin Shake -- 1 scoop ON 100% whey protein
add 1 tbsp. of flaxseed oil


1200 AM Lunch -- 8 oz. of turkey, 1/4 cup almonds, 1/2 cup brown rice, veggies (usually carrots)
change almonds to walnuts and I'm assuming that's lean turkey

230 PM Lift weights

345 PM PWO Shake -- 2 scoops ON 100% whey protein
add 30gr of dextrose and 10gr of glutamine

600 PM Dinner -- 8 oz. of turkey, 1 sweet potato, 1 cup FF cottage cheese, 1 can green beans
take out cottage cheese, add 1 tbsp. of ANPB

900 PM Shake - 1 scoop ON casein protein
add 1 tbsp. of flaxseed oil + 2tbsp. of fiber


=>you can use Flaxseed oil or UDO's choice - I prefer UDO's choice
=>I suggest you use a protein blend or a higher quality protein like egg white protein instead of whey all the time. Unfortunately, Whey protein is converted into glucose by the body at a 50-54% ratio.

 

[jmt24]

My bad I didn't realize it was a wive's tale. Mr X, i couldn't find that post. Can you put a link to it. Lacoste, I eat around 8-10 meals a day (including 2-4 protein shakes) and i take in around 250-320 in total protein. I'll post my meals in the next thread.

 

[jmt24]

7-3/4 cup cottage cheese (on my drive to work)

815-4 eggwhites on ww bagel

1030-4 oz grilled chicken, 1/2 cup brown rice, brocolli

1230- protein shake before gym with flax oil

200-post workout shake with ~40g dextrose

300-4 oz chicken, 1/2 cup brown rice, brocolli

515-pre cardio shake

600- some raw almonds

630-4 oz grilled chicken, or 4 oz steak, or 4 oz pork tenderloin with broccoli & spinach

830-i cup of eggwhites, 1/2 cup cottage cheese

1030-a couple tablespoons of natty pb

 

[Mr.X]

My bad I didn't realize it was a wive's tale. Mr X, i couldn't find that post. Can you put a link to it. Lacoste, I eat around 8-10 meals a day (including 2-4 protein shakes) and i take in around 250-320 in total protein. I'll post my meals in the next thread.

make a new post with your diet, hijacking other people's threads is a no-no


http://www.elitefitness.com/forum/search.php?

 

[LV_Rider]

Thanks for the help on this guys. Yea the turkey is going to be lean, I buy a whole one and bake it in my oven. I may substitute the turkey for chicken or fish at times that I would also bake.


Are walnuts a better choice than almonds? I had picked almonds because I read that they increase testosterone levels.

Also, Is there a good place on the internet to order glutamine, UDO's choice/flaxseed oil, fiber, and dextrose? I dont want to buy the stuff from GNC.

Lastly, what is a better brand of protein to consume instead of ON whey for my shakes during the day? I bought the ON whey because there is a guy in my town who sells it real cheap at his shop.

 

[Lifterforlife]

There is no need for evidence, as it's not true at all. Do a search here on my past posts about it. I've had my share of arguments in regards to the topic, mostly on EF and other forums.

This does seem to be a very popular myth, I can't deny that.

Nicely put....I fight this crap all the time.