Is this food good for cutting. see inside.

[snorkles]

First of all my details:


18 yrs
30.5" waistline
67kg
5"5 tall
12% body fat


I was playing around with some cutting diets. I read and asked a person on another forum who helped me a lot and provided me with his diet then I based a diet on his diet and I made out 3 samples. what do you think.

SAMPLE 1
Meal 1-Breakfast- cereal + milk+ 3 eggs (2 whites)
Meal 2-veg salad +can of tuna

Meal 3- 3 turkey pieces + 3 fat free cheese+ 2 tomatoes

Meal 4- 1 chicken breast/+ small salad
Meal 5- fat free yogurt
Meal 6- 1 chicken breast + 1 tblsp olive oil

= approx. 2006 cals

SAMPLE 2
Meal 1-Breakfast- cereal + milk+ 3 eggs (2 whites)
Meal 2-veg salad +can of tuna

Meal 3- 3 turkey pieces + 3 fat free cheese+ 2 tomatoes

Meal 4- 2 small fish portions+ small salad
Meal 5- fat free yogurt (with 15-20 almonds)
Meal 6- 1 chicken breast + 1 tblsp olive oil

= approx. 1936 cals


SAMPLE 3
Meal 1-Breakfast- cereal + milk+ 3 eggs (2 whites)
Meal 2-veg salad +can of tuna

Meal 3- 3 turkey pieces + 3 fat free cheese+ 2 tomatoes

Meal 4- 2 small fish portions/chicken+ small salad
Meal 5- fat free yogurt (with 15-20 almonds)
Meal 6- meat ranging from lamb/pork (no fat)/beef+ 1 tblsp olive oil

= aprrox. 2000 cals

 

[Tatyana]

BMR (basal metabolic rate) = 370 + (21.6 x lean body tissue - yours 59 kg)

= 1644 kcals/day

Multiply by your activity levels, so this depends on how much you are training, usually moderate, or 5 times a week is good for most

1644 kcals x 1.55 (activity level) = 2549 kcals

To lose weight take about 20% off, which is about 500 kcals, so going for around 2000 kcals is good for you.

A couple of questions

1. Is this diet a lot different from what you are currently eating?

2. What is your training like? Are you also doing any other sports?

3. Do you know how much protein, carbs and fat are in your diet as well?

4. Are you taking any supplements?

5. When are you training in the day?

I would also recommend that you whack your calories up at least once a week so your body does not get used to the same amount of calories, so either just eat more, or have a cheat meal or cheat day, at your age, a cheat day wouldn't do much damage at all.

 

[snorkles]

BMR (basal metabolic rate) = 370 + (21.6 x lean body tissue - yours 59 kg)

= 1644 kcals/day

Multiply by your activity levels, so this depends on how much you are training, usually moderate, or 5 times a week is good for most

1644 kcals x 1.55 (activity level) = 2549 kcals

To lose weight take about 20% off, which is about 500 kcals, so going for around 2000 kcals is good for you.

A couple of questions

1. Is this diet a lot different from what you are currently eating?

2. What is your training like? Are you also doing any other sports?

3. Do you know how much protein, carbs and fat are in your diet as well?

4. Are you taking any supplements?

5. When are you training in the day?

I would also recommend that you whack your calories up at least once a week so your body does not get used to the same amount of calories, so either just eat more, or have a cheat meal or cheat day, at your age, a cheat day wouldn't do much damage at all.

My pics :

http://img155.imageshack.us/my.php?image=env4004qm5.jpg
http://img209.imageshack.us/my.php?image=env4003vy2.jpg

_______________
food which i currrently eat:
Poultry (chicken,turkey etc)
All kind of meat
Salads (vegetables,corn and tomatoes mainly)
Fruit (oranges,apples,pears,peaches,bananas)
Oatmeal and Special K (for breakfast obviously)
3 eggs a day (2 whites, 1 full)
Canned tuna in brine
Cheese (low fat)
Almonds,
Milk
Low fat yogurt
Olives, olive oil and capers
Brown bread/Brown rice -(I rarely have)

so yes, the diet is quite similar...
I keep track of carbs/proteins and fats but lately (3-4 weeks) have been consumingmore carbs thanprotein and now Im about to seriously cut till I see results. (ie. abs). tommorow a cheat day before strict cutting. hehe.
________
_______________________________
My goal is to be physically well built with also the ability to run/sprint with great stamina. Sort of the abilities of a soccer player. this type of body I mean sort of: http://imgserv.ya.com/galerias2.ya.com/img/6/620c97b4b131f454i3.jpg
___________________________________-

My workout routine (fullbody workouts) :

Monday : 30-35mins cardio when I wake up. weights+abs (6-7 hrs later)

Tuesday- Rest

Wednesday- Weights+ abs + HIIT (sprints or rope) (10-15mins)

Thursday- 30-35mins cardio when I wake up

Friday- Rest

Saturday- Weights + abs + HIIT (sprints or rope) (10-15mins)

Sunday- 30-35mins cardio when I wake up
______________________________________

I dont take any supplements no. I normally do weights either after breakfast or after the 3rd meal (when i get back from college). I do HIIT always after breakfast. Cardio when I can, depends on how busy I am, either morning or after college 4-5pm.
___________________________
According to this:
http://www.healthyde.org/tools/bmr.php

BMR- 1689
moderatetely active (moderate exercise/sports 3-5 days/week)-2618 cals. so 20% less for fat loss = 2100 cals daily.

________________________

and yes I practice football (not american football,soccer). practice it for about 4-7hrs hrs weekly.

thanks for the reply

 

[needtogetaas]

BMR (basal metabolic rate) = 370 + (21.6 x lean body tissue - yours 59 kg)

= 1644 kcals/day

Multiply by your activity levels, so this depends on how much you are training, usually moderate, or 5 times a week is good for most

1644 kcals x 1.55 (activity level) = 2549 kcals

To lose weight take about 20% off, which is about 500 kcals, so going for around 2000 kcals is good for you.

A couple of questions

1. Is this diet a lot different from what you are currently eating?

2. What is your training like? Are you also doing any other sports?

3. Do you know how much protein, carbs and fat are in your diet as well?

4. Are you taking any supplements?

5. When are you training in the day?

I would also recommend that you whack your calories up at least once a week so your body does not get used to the same amount of calories, so either just eat more, or have a cheat meal or cheat day, at your age, a cheat day wouldn't do much damage at all.

can you do that in lbs for people in the us.

 

[snorkles]

ps: is skimmed milk, fruit and A LOT OF vegetables good during a cut? thanks

 

[needtogetaas]

ps: is skimmed milk, fruit and A LOT OF vegetables good during a cut? thanks

I know a lot of people that bloat up from any kind of milk.

 

[snorkles]

I know a lot of people that bloat up from any kind of milk.

ok thanks. Il just keep having it along with my breakfast only then.

 

[Sim882]

Fruit is not the best for a cut - fructose (the major sugar in most fruit) is only stored in he liver, and anything over 50 grams per day will be deposited as fat.

Milk's place in cutting is controversial, because there are studies showing that it is an aid to weight loss, only some of which can be explained by calcium. The downside is its high insulin index, and the carb lactose, 1/2 of which reduces to the inefficient galactase, which cannot be stored in the muscles. Milk's role in weight loss in these studies could in fact be merely the result of its high glutamine content, or alternatively, the role that caisin protein would play for people eating only 3 times a day, i.e., stopping them going catabolic. If this was true, milk's weight loss benefits could be replicated without milk by eating regularly, and you wouldn't have to consume the useless galactase.

Therefore, if you consume milk, consume less fruit. Also time the milk when the insulin release is best desired - PWO, and perhaps breakfast. Non-fat cottage cheese, with less lactose, is perhaps a better option.