Lean Mass/Cut Diet input.....

[B_mac]

currently started at 234lbs and 16%bf and 6 foot 2 looking to cut to maybe 215 and like 13% bf but keep as much muscle as i can .lifting 3x a week and cardio 3x a week 30-40min a day
im cutting carbs down raising protein heres what i ate to day, give me whatever advise u can for the diet
wake up- 25g whey shake with water

breakfast hour after shake
4 eggs(2 whole 2 whites)
1 piece whole wheat toast
packet of oatmeal

workout
gatorade during

postworkout-40g whey

lunch-
chicken breast with a salad with carrots,eggs,cheese

snack-apple

dinner- 2 bison burgers,no buns,green beans

b4 bed-casein protein shake

 

[RADAR]

not enough food(nutrients)
You need at least 6-7 smaller servings per day with some Protein in each. You can do this by eating clean whole foods,not processed.
Protein should come a variety of things.Seafood is one of the best sources of Protein because it's usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.

White-Meat Poultry
Stick to the white meat of poultry for excellent, lean Protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.

Milk, Cheese, and Yogurt
Not only are dairy foods -- like milk, cheese, and yogurt -- excellent sources of Protein but they also contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis, and enhance weight loss.

Eggs
Eggs are one of the least expensive forms of Protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.

Beans
One-half cup of beans contains as much Protein as three ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin
This great and versatile white meat is 31% leaner than 20 years ago.

Soy
Twenty five grams of soy Protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy Protein foods like tofu with a healthy low fat diet.

Lean Beef
Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin b12.

Protein on the Go
Grab a meal replacement drink, cereal bar, or energy bar. Check the label to be sure the product contains at least six grams of Protein, and is low in sugar and fat.
Needtobuildmuscle has a wide variety of supplements that is an excellent source of nutrition.

Unstanding how to eat,The best way to provide the diet with complex carbohydrates is to consume foods in their most natural state such as oatmeal, bran and brown rice.
Bran

Wheatgerm

Barley

Maize

Buckwheat

Cornmeal

Oatmeal



The food list below shows good sources of complex carbohydrates.


Pasta

Macaroni
Spaghetti
Brown rice

Potatoes

Other root vegetables
Wholemeal breads

Granary bread

Brown bread

Pitta bread

Bagel

Wholegrain cereals

High fiber breakfast cereals

Porridge oats

All bran

Wheetabix

Shredded wheat

Ryvita crispbread

Muesli

Cassava

Corn
Yam

Oatcakes

Peas

Beans

Lentils

For energy you also need simple carbs thruout the day
Apples

Blackberries

Blackcurrants

Cherry

Cranberries

Grapefruit

Kiwi

Lemon

Melon

Oranges

Peach

Pear

Plum

Raspberries

Strawberries

Grapes

Raisins


this is the most efficient way to loose weight, morning cardio 8-10 hrs after last meal upon waking up,the body has no choice but to burn fat,this does a hatchet job on BF.after that the demand for nutrients are at its highest.
I take a Collegate Protein Shake( muscle milk is a good one) 500 calories

2 hrs later meal 2 tuna salad(8 oz) corn,granola bar (nature valley) or NTBM Protein bar2"x2"

Meal 3

Chicken Breast,Beans(soybeans rank the highest in Protein) Bran,Jello

Meal 4
Protein Shake 50g Protein,4 g carbs,2g fat

Meal 5

4 egg whites,Protein bar

Meal 6

Chicken breast,Rice,wheat bread,potato

Filling foods
Milk, Potato, popcorn,grapes
you can tweak this to suit your needs,as everyone's metabolism is different
just remembers to get some simple carbs also for energy, I like to have 2 small boxes of raisins30 min before workouts.

RADAR

 

[joe d]

currently started at 234lbs and 16%bf and 6 foot 2 looking to cut to maybe 215 and like 13% bf but keep as much muscle as i can .lifting 3x a week and cardio 3x a week 30-40min a day
im cutting carbs down raising protein heres what i ate to day, give me whatever advise u can for the diet
wake up- 25g whey shake with water

breakfast hour after shake
4 eggs(2 whole 2 whites)
1 piece whole wheat toast
packet of oatmeal

workout
gatorade during

postworkout-40g whey

lunch-
chicken breast with a salad with carrots,eggs,cheese

snack-apple

dinner- 2 bison burgers,no buns,green beans

b4 bed-casein protein shake

when cutting you need to start with your normal diet and first cut out all the junk. after that you would want to cut maybe 20% o your carbs and 20% of your fats while upping your protein by 20%. other than that stay away from simple and medium carbs. eat 1 apple per day and eat broccoli or spinach 3 times per day. other than that avoid the other fruits and veggies.

make your cardio as soon as you wake up before you eat. and add volume to your weight training.

if you want a boost try an eca stack. n2bm sells one thats good or you could put your own together at a drug store.

 

[needtogetaas]

not enough food(nutrients)
You need at least 6-7 smaller servings per day with some Protein in each. You can do this by eating clean whole foods,not processed.
Protein should come a variety of things.Seafood is one of the best sources of Protein because it's usually low in fat. Fish such as salmon is a little higher in fat but it is the heart-healthy kind: omega-3 fatty acids.

White-Meat Poultry
Stick to the white meat of poultry for excellent, lean Protein. Dark meat is higher in fat. The skin is loaded with saturated fat, so remove skin before cooking.

Milk, Cheese, and Yogurt
Not only are dairy foods -- like milk, cheese, and yogurt -- excellent sources of Protein but they also contain valuable calcium. Choose skim or low fat dairy to keep bones and teeth strong, prevent osteoporosis, and enhance weight loss.

Eggs
Eggs are one of the least expensive forms of Protein. The American Heart Association says normal healthy adults can safely enjoy an egg a day.

Beans
One-half cup of beans contains as much Protein as three ounces of broiled steak. Plus, these nutritious nuggets are loaded with fiber to keep you feeling full for hours.

Pork Tenderloin
This great and versatile white meat is 31% leaner than 20 years ago.

Soy
Twenty five grams of soy Protein daily can help lower cholesterol and reduce the risk of heart disease. Combine soy Protein foods like tofu with a healthy low fat diet.

Lean Beef
Lean beef has only one more gram of saturated fat than a skinless chicken breast. Lean beef is also an excellent source of zinc, iron, and vitamin b12.

Protein on the Go
Grab a meal replacement drink, cereal bar, or energy bar. Check the label to be sure the product contains at least six grams of Protein, and is low in sugar and fat.
Needtobuildmuscle has a wide variety of supplements that is an excellent source of nutrition.

Unstanding how to eat,The best way to provide the diet with complex carbohydrates is to consume foods in their most natural state such as oatmeal, bran and brown rice.
Bran

Wheatgerm

Barley

Maize

Buckwheat

Cornmeal

Oatmeal



The food list below shows good sources of complex carbohydrates.


Pasta

Macaroni
Spaghetti
Brown rice

Potatoes

Other root vegetables
Wholemeal breads

Granary bread

Brown bread

Pitta bread

Bagel

Wholegrain cereals

High fiber breakfast cereals

Porridge oats

All bran

Wheetabix

Shredded wheat

Ryvita crispbread

Muesli

Cassava

Corn
Yam

Oatcakes

Peas

Beans

Lentils

For energy you also need simple carbs thruout the day
Apples

Blackberries

Blackcurrants

Cherry

Cranberries

Grapefruit

Kiwi

Lemon

Melon

Oranges

Peach

Pear

Plum

Raspberries

Strawberries

Grapes

Raisins


this is the most efficient way to loose weight, morning cardio 8-10 hrs after last meal upon waking up,the body has no choice but to burn fat,this does a hatchet job on BF.after that the demand for nutrients are at its highest.
I take a Collegate Protein Shake( muscle milk is a good one) 500 calories

2 hrs later meal 2 tuna salad(8 oz) corn,granola bar (nature valley) or NTBM Protein bar2"x2"

Meal 3

Chicken Breast,Beans(soybeans rank the highest in Protein) Bran,Jello

Meal 4
Protein Shake 50g Protein,4 g carbs,2g fat

Meal 5

4 egg whites,Protein bar

Meal 6

Chicken breast,Rice,wheat bread,potato

Filling foods
Milk, Potato, popcorn,grapes
you can tweak this to suit your needs,as everyone's metabolism is different
just remembers to get some simple carbs also for energy, I like to have 2 small boxes of raisins30 min before workouts.

RADAR

exactly what radar said!!!!

 

[lander2312]

THats good stuff RADAR....UNbelieveable that you would take that kinda time to responds to a post....I didnt start the thread but THANK YOU.