my cutting diet (10 weeks out)

[boushee]

Hi - new here - but long time reader of all the boards! I am 10 weeks out and these are my stats and diet! Please critique and give your thoughts and opinions!

Female
154 lbs
21% bf (I know its a little much - but its where I am at)

meal one
30g pro
25g carb

meal two
30g pro
25g carb

meal 3
30g pro

meal 4
30g pro
25g carb

meal 5
30g pro

(my protein comes from chicken, egg whites and protein powder)
(my carbs from oats, cream of wheat, and potatoes)
(have .5 cup greens with last 2 meals)

This will change in two weeks and I will let you know where I am at then!

Train 4 days a week
Cardio 30 min 5 days a week (stepper, eliptical, or running)

I am going to bump my cardio up closer to the end - would rather have less food and do less cardio - as last time i was at three hours of cardio a day 6 weeks out - never again!!!!

 

[Shak]

where are your efas??

 

[boushee]

the only fat I am getting right now is in the food I eat - no efas at the moment - unless of course I eat tuna (which I do about twice a week) - in a couple of weeks I will be fat loading I think - depending on how these next couple of weeks go

 

[juve]

absolutely horrible. 10 weeks out of what - eating disorder study participation?

Increase cals (yea, I know you're cutting, but you'll be cutting your thyroid out soon), EFA's every day - in the evening is nice, also in the intermediary periods between training. Green veggies - 1 cup a day won't cut it, more more!
Distribute: pro+carbs around workouts/training
pro+fats before sleep, periods of inactivity/low activity

Ok, that was very basic, but more info needed to address your dietary concerns - what type of event? when during the day you train? as much as possible if you want adequate help.


Three hours of cardio? not even I do that much - what is the purpose of so much cardio? (don't tell me fat-loss please)

 

[boushee]

anorexia PLEASE - I am not at 21% BF from drinking water and taking laxatives - i just started taking carbs out of meal three and five today - the three hours of cardio was before my last figure show - and i was eating more and therefore had to do more cardio (treadmill 10 incline at 3mph) - to get as lean as i needed to be - (it worked - but i refuse to do it this time) now i would rather eat less food and do less cardio - I know people do this - (I am not a freak for doing it) - I am 10 weeks out from another figure show - i do my training in the morning after my first meal then do cardio....the vegetables I can have as many as i want but i only get in about a cup a day - and i choke them down so its the cup or none at all - okay I will add in the efas with meal three and five since no carbs -

 

[~SC~]

You need healthy fats for hormones, skin, and above all, to let STORED bodyfat go.
Having no EFA's when cutting is just, well, unheard of actually. Remember the body and it's survival techniques......it'll hold on to every last drop of whatever you are not giving it. As well, carbs/protein only will lead you to become a smaller, just-as-fat, person. So, you'll be smaller and thinner, yes, but you'll have the exact same ratio of fat to muscle, far from ideal.

~SC~
CEO
www.gotswole.com
As Seen In Musclemag
Issues 259, 264.
More to come soon!

 

[boushee]

You need healthy fats for hormones, skin, and above all, to let STORED bodyfat go.
Having no EFA's when cutting is just, well, unheard of actually. Remember the body and it's survival techniques......it'll hold on to every last drop of whatever you are not giving it. As well, carbs/protein only will lead you to become a smaller, just-as-fat, person. So, you'll be smaller and thinner, yes, but you'll have the exact same ratio of fat to muscle, far from ideal.

~SC~
CEO
www.gotswole.com
As Seen In Musclemag
Issues 259, 264.
More to come soon!

so when and how much efas should I be taking - flax seed oil is what I have

 

[juve]

so when and how much efas should I be taking - flax seed oil is what I have

I recommend you also get fish oil. My suggestion is as followed:
consume protein+carbs meals AFTER workout
consume protein+carbs (make sure the carbs are clean/low GI)+1tbsp flax/fish oil BEFORE workout
consume protein+fat (flax/fish) meal before bed and in periods of low activity - 2tbsp of oil with each meal


keep carb amount moderate in carb meals and opt for good sources (beans, lentils, grains....)


grean leafy veggies - a couple of bowls a day - don't worry you'd need to eat like a pound of green to get 100cals out of it - it's mainly for fiber and nature's own anti-oxidants/microelements/vitamins

g'luck!