Cutting Diet Take 2

[psilo]

For those of you who didn't catch my other thread, I'm about 183lbs., 6', and I want to get shredded without losing any muscle. I'll be lifting 3-4 times per week for 45-60 minutes (modified 5x5) and running 5 times per week for about 30 minutes.


Food Name / Serving Size / Cals / Fat / Carb / Prot

Meal 1:
Oats, raw / .5 cups / 156 / 3 / 27 / 6
Whey / 2 scoops / 240 / 4 / 8 / 40

Meal 2:
Chicken breast / 5 oz. / 229 / 5 / 0 / 43
Olive oil / 1 tbsp. / 119 / 14 / 0 / 0
Lettuce, raw / 3 cups / 20 / 0 / 3 / 2

Meal 3:
Deli turkey / 4 oz. / 125 / 2 / 0 / 26
Low-carb Flatbread / 1 flatbread / 55 / 2 / 12 / 6 (7.5g fiber, 4.5g net carbs, no trans fat)
Brown rice / .5 cup / 108 / 1 / 22 / 3
Olive oil / 1 tbsp. / 119 / 14 / 0 / 0

Meal 4 (Postworkout):
Apple juice / 1 cup / 117 / 0 / 29 / 0
Whey / 1.5 scoops / 180 / 3 / 6 / 30

Meal 5:
Salmon / 6.5 oz. / 316 / 14 / 1 / 44
Broccoli, steamed / 1 cup / 27 / 0 / 5 / 3

Meal 6:
Egg whites / 6 whites / 99 / 0 / 2 / 21
Egg yolks / 3 yolks / 182 / 16 / 1 / 9
Whey / 1 scoop / 120 / 2 / 4 / 20


Totals:

2211 calories, BW x 12.08
78g fat (33%), BW x 0.43
121g carbohydrates (19%), BW x .66
251g protein (47%), BW x 1.37

Supplements:
1g L-glutamine, post workout

Please answer these questions:

1. Will r-ALA be helpful? I was thinking about purchasing some.

2. Are my macronutrient ratios pretty good?

3. Is my carb. consumption timed correctly?

4. Are simple sugars good for the postworkout meal when cutting? Should I use dextrose instead of apple juice?

5.. Any general comments or criticisms?


I am very serious about this, and would love to hear some comments and criticisms of this diet. Please help!!!

 

[one man gang]

If you want to hold on to as much muscle as possilbe, I'd drop the running asap. Nothing "eats" muscle faster than running. Change it for any other kind of "gym" cardio (stationary bike, stair climber, ect.). Sprinting is about the only kind of running that won't do that, but I assume by the amount of time you are doing it (a half an hour) that isn't the kind of cardio that you are doing. Diet is quite good, especially the protein intake, but I'd personally lower the carbs some. I am a "carb hater" when it comes to cutting cycles, as I think that they just make it too hard to really get that paper skin "shredded" look. O.M.G.

 

[psilo]

I can't cut the running out. I have to get in shape for soccer season. It is possible that I could alternate HIIT with long distance runs though....Hmm...

 

[NJRipped]

Looks good. Only problem will be adhering to it. You may want to reduce fat content though so you can eat more whole foods (for appetite fulfillment). Good luck!

For those of you who didn't catch my other thread, I'm about 183lbs., 6', and I want to get shredded without losing any muscle. I'll be lifting 3-4 times per week for 45-60 minutes (modified 5x5) and running 5 times per week for about 30 minutes.


Food Name / Serving Size / Cals / Fat / Carb / Prot

Meal 1:
Oats, raw / .5 cups / 156 / 3 / 27 / 6
Whey / 2 scoops / 240 / 4 / 8 / 40

Meal 2:
Chicken breast / 5 oz. / 229 / 5 / 0 / 43
Olive oil / 1 tbsp. / 119 / 14 / 0 / 0
Lettuce, raw / 3 cups / 20 / 0 / 3 / 2

Meal 3:
Deli turkey / 4 oz. / 125 / 2 / 0 / 26
Low-carb Flatbread / 1 flatbread / 55 / 2 / 12 / 6 (7.5g fiber, 4.5g net carbs, no trans fat)
Brown rice / .5 cup / 108 / 1 / 22 / 3
Olive oil / 1 tbsp. / 119 / 14 / 0 / 0

Meal 4 (Postworkout):
Apple juice / 1 cup / 117 / 0 / 29 / 0
Whey / 1.5 scoops / 180 / 3 / 6 / 30

Meal 5:
Salmon / 6.5 oz. / 316 / 14 / 1 / 44
Broccoli, steamed / 1 cup / 27 / 0 / 5 / 3

Meal 6:
Egg whites / 6 whites / 99 / 0 / 2 / 21
Egg yolks / 3 yolks / 182 / 16 / 1 / 9
Whey / 1 scoop / 120 / 2 / 4 / 20


Totals:

2211 calories, BW x 12.08
78g fat (33%), BW x 0.43
121g carbohydrates (19%), BW x .66
251g protein (47%), BW x 1.37

Supplements:
1g L-glutamine, post workout

Please answer these questions:

1. Will r-ALA be helpful? I was thinking about purchasing some.

2. Are my macronutrient ratios pretty good?

3. Is my carb. consumption timed correctly?

4. Are simple sugars good for the postworkout meal when cutting? Should I use dextrose instead of apple juice?

5.. Any general comments or criticisms?


I am very serious about this, and would love to hear some comments and criticisms of this diet. Please help!!!

 

[psilo]

NJ - I should be able to stick to it. I'll only be following this for about 5 weeks, and I have a pretty strong will. I'll think about reducing the fat, but I think if I eat a ton of green veggies my appetite won't give me too much trouble.


Anyone got any answers to some of the other questions; specifically 1, 3, and 4?

 

[CaptainBSU91]

Sounds pretty good my man. I may incorporate a little of this into my diet here and there. I'm 6'1'', 231.. just weighed about 2 hours ago. I'm gonna diet for about 15 weeks I'm thinking, since this will be my 1st show, and acutal hardcore diet. Any major pointers for the 1st timer here?

-- Rex-a-mus --

 

[NJRipped]

Strong will is pretty much all it takes - you should be good then. I wouldn't waste my money on the r-ala - the cardio and running will do the work. I've always used simple sugars post workout and think it is an effective way but most say dextrose.

NJ - I should be able to stick to it. I'll only be following this for about 5 weeks, and I have a pretty strong will. I'll think about reducing the fat, but I think if I eat a ton of green veggies my appetite won't give me too much trouble.


Anyone got any answers to some of the other questions; specifically 1, 3, and 4?

 

[zinkcus]

awsome diet man, thats what im taking about. You'll look cut as hell in no time.

 

[drbones2]

Diet Looks really solid...

I had a VERY similar.. almost identical diet for about 2 months and got VERY lean. My diet is actually very similar to that now, maybe a few more cals. I am 5'10 180 myself... Good luck

 

[reelbig004]

If your going to decrease the carbs, I would definitely increase the fat...Eat fat to burn fat. Take the olive oil out of meal 3 and put it with meal 6 instead. Don't mix fat with carbs when cutting. Putting it with the last meal will also allow for slower digestion.