Cutting - Post workout meal/supplementation when training at night

[nodiggitydave]

Stats:
Age: 19
Height: 6'0
Weight: 215lb
Bodyfat: I'd guess at 18-20%, hence me being cutting.

Current Diet:

8am: Four Weetabix + 1 pint skimmed milk
11am: Wholemeal bread sandwich, chicken/beef/ham/tuna, little mayo, lettuce, cucumber.
12.30pm: Pint of Milk - Wholemeal Bread sandwich, chicken/beef/ham/tuna etc
2-3pm - 150g chicken breast - Pint of Milk - Apple
6pm - *Example Meals* Chicken Curry with Sweetpotatoes
7pm - Pint of water - Piece of Fruit - 2000mg Creatine Ethyl Ester
7.30pm - WORKOUT
9pm - Optimum Nutrition Whey with Water (1 scoop or 2?)
12pm SLEEP

I want you guys to firstly analyse my diet structure, it's not perfect and I'm by no means a veteran.

Also to let you know, I'm using the 3x5 programme located on the site.

A main point of this post was also for critism on my post workout drink, it's just whey, no carbs, but I chose this because it's late at night and I'm cutting.. I may be wrong to think this.

 

[poysyn]

30g maltodextrin to it, carbs at night ARE NOT bad if its post training..

and also..how many cals is your diet? looks way to low bro..you are going to have some serious drawbacks if those macros are as low as they look..

 

[Bretmj1]

Could I get some examples of PWO dextrose or maltodextrin and what it does for you? Currently I mix powder gatorade with water(which second ingredient is dextrose) for post workout carbs.

 

[nodiggitydave]

30g maltodextrin to it, carbs at night ARE NOT bad if its post training..

and also..how many cals is your diet? looks way to low bro..you are going to have some serious drawbacks if those macros are as low as they look..

it probably is too low mate that's where I need your help
I always try aiming for 200gs of protein of a workout day.

 

[poysyn]

it probably is too low mate that's where I need your help
I always try aiming for 200gs of protein of a workout day.

I don't understand. Just mix 2 scoops of whey with maltodextrin or dextrose..

 

[Faizakafez]

Stats:
Age: 19
Height: 6'0
Weight: 215lb
Bodyfat: I'd guess at 18-20%, hence me being cutting.

Current Diet:

8am: Four Weetabix + 1 pint skimmed milk
11am: Wholemeal bread sandwich, chicken/beef/ham/tuna, little mayo, lettuce, cucumber.
12.30pm: Pint of Milk - Wholemeal Bread sandwich, chicken/beef/ham/tuna etc
2-3pm - 150g chicken breast - Pint of Milk - Apple
6pm - *Example Meals* Chicken Curry with Sweetpotatoes
7pm - Pint of water - Piece of Fruit - 2000mg Creatine Ethyl Ester
7.30pm - WORKOUT
9pm - Optimum Nutrition Whey with Water (1 scoop or 2?)
12pm SLEEP

.

looks to me that isnt enough food in your diet. For example meal one is just carbs and very little protein. You dont have any efa's ( fats in your diet)

i would do something like this


Wheat bread/ 2 chicken breast.
530 cals
79g protein
30g carbs
6g fat


2 turkey burgers with salad
320 cals
40g protein
0g carbs
12g fat

Workout
3:45 p.m.

Protein shake and oatmeal (1/2 a cup)
550 cals
46g protein
53g carbs
10g fat


2 chicken breasts with veggies
340 cals
70g protein
0g carbs
5g fat

.
Protein shake
250 cals
46g protein
6g carbs
3g fat


tuna and olive
380 cals
51g protein
3g carbs
20g fat

Bedtime Midnight
2500 calories 365g protein 100g carbohydrates 60g fat

 

[nodiggitydave]

365gs of protein though? I mean it's a great diet but I never aim for anywhere near that amount of protein! I'm 215lb so usually go for 200+ but never much more.

Currently have my diet changed, but I'm still not sure about calorie intake of even whether 3x5 on a cutting diet will even work.

8pm - Weetabix + 500ml Skimmed milk + 1 scoop Optimum Whey Protein. 1 Flax Tablet + Multivitamin
10.30 - Wholemeal sandwich, beef/chicken/ham/tuna - salad + water
12.30 - 200g of Chicken/Beef + water
3.30- Wholemeal sandwich, beef/chicken/ham/tuna - salad + water
6pm- 100g chicken, banana/apple, pint of water + Flax Tablet
7pm WORKOUT
9pm - Post workout- 2 Scoop Optimum Whey Protein (48g)
12pm: BED

Since last time I completely cut milk out the half gallon a day out my diet, I keep getting bloated and also a sick feeling getting phlegm etc, even though I love the stuff.
Can you please help me improve this diet. If everyone think that carbs are absolutely essential post workout, I will buy maltodextrin to add. I just assumed, on a cutter, no carbs so late at night.
Just to remind: 6ft, 215lb, approx 18-20% fat.

 

[poysyn]

don't dip below 2300 cals for a nice cut - id say at first glance ur diet has maybe 1500


tally up the foods and see how many cals your eating in a given day. id recommend you log your foods everyday for at least a week or so to get an idea of how much you should be eating.

not eating enough will leave you way worse off than eating to much, IMO.

 

[nodiggitydave]

cheers bro, well i'm officially calorie counting from now on.

Getting tough now as I used to get calories from half gal of milk a day. Cut that down to 1-2 pints now. Getting into my water now, clears out the system. Maybe more milk on training day?

 

[poysyn]

If your cutting, I'd pretty much ditch the milk in general. Eat chicken, oats, brown rice, yams, potatoes, egg whites, other lean meats (ive even found 97% lean ground beef)

If you are doing intense workouts id up the carbs in the PWO shake to 40-50g