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Hi, I'm planning my cutter to look good for the summer beaches (am in Australia).
I'm 5'6, 73kg, 10-11%, aiming to get to the lowest sustainable figure (6-7?), without having to go now carbs. I'm not entering a competition. Aiming for 1lb per week loss.
This is my proposed diet - anything thoughts.
(1) 5:30Am
15 grams whey + glutamine.
Immediately followed by 45 mins HIT (sprint intervals)
(2) 7AM
1 cup oat bran + 20 gram whey protein (bran is higher in fibre, protein, lower in carbs and only has 280 calories per 100 gram)
(3): 10:30AM
70 grams Salmon; 70 gram tuna; 400 grams mixed veggies (brocolli, cauliflower, spinach, red peppers, carrot, onion). 1 double strength omega 3 fish oil tablet.
(4) 2PM
65 grams chicken; 60 grams non-fat cottage cheese (manged to find one with very low lactose); 400 grams mixed veggies. 1 double strength omega 3 fish oil tablet
(5) 5:30; 70 grams chicken; 70grams tuna; 400 grams mixed veggies. 1 double strength omega 3 fish oil tablet
(6) 8:30 (PWO) 80 gram oat bran; 100 ml skim milk; 30 grams whey protein.
(7) 11 (before bed).
80 grams non-fat cottage cheese; 1 double strength omega 3 fish oil tablet; 5 grams glutamine
Overall Macros: 2000 Calories
180 Carbs, of which 55 is sugar, 85% coming from the vegetables, 15% from dairy. 36%
240 G protein; 48%
36G Fat. 16%
My issues of concern with this diet are chiefly:
- is that amount of sugar concerning. As mentioned most is from veggies (which have most of theirs from sugar). However, I'm guessing at most 30grams of this would be inefficient carbs (e.g., fructose, 1/2 of sucrose converting to fructose; 1/2 lactose converting to galactase. The rest if not more should be glucose or convertible to glucose).
- is my PWO acceptable? I realise it's not ideal (whey + dextrose is better), however, if I have that I will be starving and struggling to not eat something else at night. Therefore, I have gone with a food option. Should I consider a higher GI one? E.g., pumpkin + chicken?
- is this level of fat ok? There should still be at least 3.5g of omega 3 (tablets + fish), and 5 g of omega 6 (oats + chicken). I don't find fat filling, so I have cut it to what I thought was the bare minimum. Is this OK?
As for carb cycling: on non-workout days, the PWO is replaced by a higher fat meal, thus changing ratios slightly to 31/50/19, and every 4 days I will do 3300 calories with 55/35/10 as the ratio. A cheat every 2 weeks.
I'm 5'6, 73kg, 10-11%, aiming to get to the lowest sustainable figure (6-7?), without having to go now carbs. I'm not entering a competition. Aiming for 1lb per week loss.
This is my proposed diet - anything thoughts.
(1) 5:30Am
15 grams whey + glutamine.
Immediately followed by 45 mins HIT (sprint intervals)
(2) 7AM
1 cup oat bran + 20 gram whey protein (bran is higher in fibre, protein, lower in carbs and only has 280 calories per 100 gram)
(3): 10:30AM
70 grams Salmon; 70 gram tuna; 400 grams mixed veggies (brocolli, cauliflower, spinach, red peppers, carrot, onion). 1 double strength omega 3 fish oil tablet.
(4) 2PM
65 grams chicken; 60 grams non-fat cottage cheese (manged to find one with very low lactose); 400 grams mixed veggies. 1 double strength omega 3 fish oil tablet
(5) 5:30; 70 grams chicken; 70grams tuna; 400 grams mixed veggies. 1 double strength omega 3 fish oil tablet
(6) 8:30 (PWO) 80 gram oat bran; 100 ml skim milk; 30 grams whey protein.
(7) 11 (before bed).
80 grams non-fat cottage cheese; 1 double strength omega 3 fish oil tablet; 5 grams glutamine
Overall Macros: 2000 Calories
180 Carbs, of which 55 is sugar, 85% coming from the vegetables, 15% from dairy. 36%
240 G protein; 48%
36G Fat. 16%
My issues of concern with this diet are chiefly:
- is that amount of sugar concerning. As mentioned most is from veggies (which have most of theirs from sugar). However, I'm guessing at most 30grams of this would be inefficient carbs (e.g., fructose, 1/2 of sucrose converting to fructose; 1/2 lactose converting to galactase. The rest if not more should be glucose or convertible to glucose).
- is my PWO acceptable? I realise it's not ideal (whey + dextrose is better), however, if I have that I will be starving and struggling to not eat something else at night. Therefore, I have gone with a food option. Should I consider a higher GI one? E.g., pumpkin + chicken?
- is this level of fat ok? There should still be at least 3.5g of omega 3 (tablets + fish), and 5 g of omega 6 (oats + chicken). I don't find fat filling, so I have cut it to what I thought was the bare minimum. Is this OK?
As for carb cycling: on non-workout days, the PWO is replaced by a higher fat meal, thus changing ratios slightly to 31/50/19, and every 4 days I will do 3300 calories with 55/35/10 as the ratio. A cheat every 2 weeks.
