Cutting diet???

[moe0590]

i am currently on a cutting diet...i am 5.5 1/2...190pds ..20 years old...20-30 percent body fat

i do 5-6 days of cardio 30-40 min a session...and walk for 20 min in the evening
i train 4-5 times a week for 45 min a day, 2-3 body parts a day..and include super setting in my routines
day 1 chest, biceps,cardio
day 2 back , triceps,abbs,cardio
off - except - cardio, abbs
day 3 shoulders,traps,abbs,cardio
day 4 chest, biceps, cardio
(i do not train legs...as if right now..because their very big and unappropriated to my upper body)

*chest - incline bp - 3-4 sets 8-12 reps...increasin weight decreasing reps
incline hammer press - 3-4 sets 8-12 reps increasin weight decreasing reps
incline dumbell fly - 3 sets 10 reps
flat dumbell fly 2 sets 12 reps
cable cross overs 3 sets - 12 reps

*biceps - ez bar curl
- super set with
seated dumbell curl 3 sets 8-10 reps
preacher curl
- super set with
cable preacher curl
3 sets 8-10 reps

*back - lat pull downs 4 sets - 12-8 reps increasin weight decreasing reps
dumbell or machine rows
-super set -
bent over barbell or ez bar rows 3 sets 12-8 reps increasing weight decreasing weight
t bar rows - 3 sets 10 -8 reps increasing weight decreasing reps
cable rows - 3 sets 12-8 reps increasing weight decreasing reps

*triceps - close grip bench press
-super set-
diamond pushups - 3 sets - 10-12 reps
. Rope pushdowns 3 sets 10-8 reps increasing weight decreasin reps

*shoulders
barbell shoulder press 3 sets - 10 - 12 reps
side raises - 3 sets 10-12 reps
arnold press 3 sets - 10 -8 reps - increasing weight decreasin weight
dumbell front raise - 3 sets - 10 reps
clean and press 2 sets - 8 reps

*traps
up right rows 4 sets - 10 - 12 reps
shrugs 3-4 sets 10 -15 reps

*abbs.. crunches - 180-200 reps
rope crunches 3 sets - 15-20 reps
hanging leg raises 3 sets 15 - 20 reps



for my diet i do carb rotation where i eat 100-160 grams of carbs mon - fri and then on sat -sun i eat higher carbs - 250-300 grams....then repeat this cycle....i have anywhere from 170-190 grams of protien per day depending on my schedual...but most days i eat within 1 gram per body weight (190)

a typical day diet (on low carb)

meal 1
.1 cup quick oats
.3 dates
.4-6 whole eggs (i am not a beliver in throwing away the yolk so please dont argue lol)
.1 multivitamin, minreal tablet. 200 mg caffine
. 1 tblspn olive oil

meal 2
. 2 scoops whey protien in water
. 1 orange(small)

meal 3 ( 1 hr before workout)
.2-3 cans tuna
.1 stick chopped celery
.2 dashes onion powder, 2 tblspns mustard , 1/2 tblspn fat free mayo, 2 dashes pepper, lemon juice.
. 1 fish oil tablet

pre workout - 2 bags of green tea..shaken with one vial of ginseng

meal 4 (post workout)
2 scoops whey protien
1 banana , 2 rice cakes

meal 5 :
chicken breast (worth 25-40 grams protien)
3 stick of aspargus
1 fish oil tablet

meal 6 : 1 cup cottege cheese or lean beef (worth 25-40 grams of protien)
1 fish oil tablet

*1/2-1 gallon of water a day. and i drink green tea 2 times a day...

*on average i am eating 192 grams of protien and 124 grams of carbs a day


.typical diet ( high carb day)
meal 1
4-6 whole eggs
1 cup oatmeal
1 slice toast or 2 multigrain waffels
2 dates
1 tblspn olive oil
.1 multivitamin/minreal supplement. 200 mg caffine

meal 2
. fat free turkey breast (25 grams protien worth)
. 2 slices whole wheat toast
.2 tblspns mustard
.lettuce tomato
1 fish oil tablet

meal 3
1 scoops whey protien
1 slice toast, 1 tblspn penut butter

meal 4
chicken breast ( 25-40 grams protiens worth)
2 cups rice
1 cup mixed veggies

meal 5
lean beef (25-49 grams protien worth)
1 cup mixed veggies
1 scoop whey protien
1 fish oil
1 cup pasta

meal 6 :
2-3 rice cakes, 1 cup cottege cheese, 1 tblspn honey.
1 fish oil
* 1 gallon water
*and if i have a cheat meal it would either be hamburgers or a pizza...

WHAT DO U GUYS THINK OVERALL...AM I READY TO GET SHREDDED/RIPPED? ? ( AND I DONT MEAN CONTEST READY)

 

[moe0590]

Responses PLEASEEE lol

 

[jill8beans2]

Sounds to me like you're doing extremely well if you can be that disciplined. I wish you the best.

 

[moe0590]

so the diet looks good?

 

[moe0590]

so the diet looks good?

 

[moe0590]

bump please

 

[rikishi]

Eat more protein and instead of counting carbs, watch your carb sources. Dump the whole wheat bread, it's all flour and is high GI. If you want to eat bread, get ezekiel bread, which is low gi. otherwise only eat carbs that come from mother nature, like red potatoes or brown rice or oats. I would eat at least 2 g protein lb bodyweight if you are cutting.

 

[sonicwaste]

I've actually replaced my brown rice with whole grain wheat bread, and it has been much better for me. As long as it is true whole grain wheat bread, then it is okay.

I definitely wouldn't do the waffles though... I have not yet seen a waffle that was truly whole grain.

 

[rikishi]

I've actually replaced my brown rice with whole grain wheat bread, and it has been much better for me. As long as it is true whole grain wheat bread, then it is okay.

I definitely wouldn't do the waffles though... I have not yet seen a waffle that was truly whole grain.

As long as it's flourless whole grain bread, like ezekiel bread, then it's fine.

Whole grain bread made with flour has the same GI as white bread, 71.

 

[OMEGA]

I've actually replaced my brown rice with whole grain wheat bread, and it has been much better for me. As long as it is true whole grain wheat bread, then it is okay.

Ding Ding Ding

as long as you can SEE the roughage in it its Real

there is alot of purported whole grain in stores that is just really broken down 1 step away from crap bread out there.