My Cutting Diet

[PatBateman3]

stats: 5'11, 192lbs, 13%bf
goal: 192 @7%bf (won't get there this cycle)
on: fina/eq (just started up cycling again 10 days ago)

diet (each meal spaced at about 2hrs):

Morning Cardio (do it when I can for 20-30min on empty stomach + 1 adipokinetix)
Meal 1: Zero Carb Isopure + Water AND bowl of brown rice
Meal 2: Tuna Fish and very small amount of lightest mayo + mustard
Meal 3: Repeat Meal 2 OR have half a bag of whole/natural almonds
Meal 4: Salad (lettuce, carrots, mushrooms, tomatoes, broccoli) w/ olive oil/vinegar OR chicken breast and broccoli
Meal 5: bowl of brown rice + cube steak or hamburger (2hrs before workout)

Workout at night (I lift and then do cardio)
After Lifitng: Muscle Milk ready to go drink (so I can get my protein uptake right away)
After Cardio: Protein Shake of water, oj, powder (carb + protein)

MAYBE have a meal 6 (I was thinking almonds or a cube steak)???

Thanks.....think I have a chance to go sub 10%???

 

[GiorgioArmani85]

Morning Cardio (do it when I can for 20-30min on empty stomach + 1 adipokinetix)

I think it is not necessary to do cardio on empty stomach.
If you eat a little meal before Cardio, you will have more energy for the cardio. And so you "burn" more calories.



Bye

 

[PatBateman3]

go to fitday.com and put all your meals in to figure out calories

something tells me you're starving yourself
cardio shouldn't be followed by oj, mmmmmmkay?
are the protein shakes 200cals+? because if that's the case, you're safe.
Not a fan of oatmeal?
I strongly suggest a meal 6...mhmm I do, 'cause you need the cals working out twice a day

Oh yeah, one last thing: if you're insanely serious/strict about this whole thing, you might wanna cut out of the lightest mayo. That is, if you're trying to get your diet 100% clean. Protein powder contains msg anyway, tho..don't really see a reason in cutting out a little bit of mayo (eh, just thought you should know)

P.S.
Building muscle and losing a great deal of fat through cardio shouldn't be done simultaneously. What is it you're after again, precisely?

With this info in mind, you're def on your way to 10% and lower =]
Also, eat a yam, will ya? Brown rice is your only complex carb..makes me wonder. Oatmeal is good for you and provides about double the amount of fiber in rolled form and four times the amount in steel cut form (arrowhead mills). Maybe some other form of grain, rye? barley? something...your body will get adjusted to the brown rice quickly and you'll get sick of it

ok, what if I go with some Oatmeal in the morning with the Shake to mix it up and add in some slices of whole wheat bread here or there. Also, don't forget Stellar Tiggy that I've been around the game for a while and will have the assistance of my friends Fina and Eq Thanks a lot for your input. Also, I doubt I'll be starving myself in terms of calories, and even if so, the gear is going to allow me to keep the muscle while shedding the fat (especcially the Fina)..

THANKS AGAIN!!!

 

[Deltroit]

I posted this on your other thread. Stellartiggy's giving you good advice. At first glance your calories seem to be to low work out the math and post it up here. Ideally you want to eat all your starchy carbs in the first 3-4 meals of the day and always eat at least 6x's a day. Never drink juice, if you want a hi gli carb go with dextrose immediately after workout. Always eat either protein + fat, or protein + carbs, never together when cutting unless you want to run a ckd or something then were in a whole new ballpark. Tighten this up a little and I don't see a problem reaching your goal.

Some basic rules to follow that will help you.
1. Make sure you always eat at least 6x's a day (carbs first 3)
2. If you can't lift am at least stop eating carbs post workout
3. If you can do it, am cardio on off days then increasing to 6x's/wk
4. Use oats and yams as your only starchy carb sources

Once your diet is in order(sounds like you have the basics down) the trick is to do just enough to keep the fat coming off ie: never play your whole hand, always keep some tricks up your sleeve. Gradually increase your cardio days or duration by the end you will get the results you want. Keep it low impact if its gonna be a.m. empty stomach. 30-60 mins on the treadmill @ 3.5 on an incline should do it. The AS will help stave off catabolism but you don't want to go to low on the carbs. Since your on you want at least 2grms of protein per lb of body weight spaced out evenly for 6 meals. Preferably you could lift in the morning so you could cut your carb intake by mid day but you need carbs (hi-glycemic even) immediately after your workout. Follow this and you will get there!!!

 

[Deltroit]

forget the bread. there are so much better carb sources than that. oatmeal and yams as stated. Keep your carb intake at 150-200grms per day and see how you do on that. Carbs are very tricky they can have quite a different effect from one person to the next. Never cut them out though.

 

[Deltroit]

It not that the bread is "Bad" its just that there are better sources out there. He wanted to know the BEST way to set up his diet and I gave that to him. All complex carbs are not created equal its the ratio of fat, carbs, protein in oatmeal that makes it ideal and overtime the shows with every client I've helped. It is true that all complex carbs are broken down to glucose but your missing the point. Its the RATE of breakdown thats important. Can he get lean on c.o.w.? sure maybe but in the real world some don't respond well to it or bread. Over time in bodybuilding you learn that some things that look good on paper don't translate well to the real world. The vast majority of people do well on my suggestion, if he can't stand oatmeal don't eat it, go with somthing you can stomach. My advice will always be what I believe to be ideal. The idea is to spend as little time dieting as possible that way you can concentrate on improving musclular size, strenght, endurance or what ever you choose. Okay, I'm done splitting hairs now....

btw I do like to eat many of the breads you suggested....just not during cutting.

 

[PatBateman3]

All good suggestions, so thanks. The one thing Deltroit that I can't believe you said is to not have carbs after lifting??

Anyway, here it is tightened up:

Cardio in the AM on empty stomach + Adipokinetix
Meal 1: Original Quaker Oats Instant Oatmeal (no sugar) and Zero Carb Isopure shake with water
Meal 2: 1 can of tuna and brown rice
Meal 3: Repeat meal 2
Meal 4: Some type of protein and veggies
Meal 5: Snack of almonds and a couple slices of low-fat mozarella
Meal 6: 2 hrs preworkout have lean meat/tuna
Meal 7: PW shake with just ice/water and NO OJ!!!

Bed

Some notes or questions:
Is it ok to put cinnamon (sp?) on the Oatmeal
Is it ok to sub whole wheat pasta for the brown rice?
All proteins will be lean
Tuna will be had with mustard or other zero calorie/zero carb condiments

 

[Deltroit]

I did? My quote below:
"Ideally you want to eat all your starchy carbs in the first 3-4 meals of the day and always eat at least 6x's a day. Never drink juice, if you want a hi gi carb go with dextrose immediately after workout. "

Your changes look good. To clarify take up to 50grms of dextrose w/your protein shake post workout.(The only time you should eat hi-gi) You have a 45min window of opportunity for growth....use it. Cinnamon is fine it’s actually helps regulate blood sugar, many diabetics take if regularly for this reason. Personally I like to stay away from pasta during dieting, I use it sparingly for bulking. But, try it a few times and watch closely to see what happens. I know people who can eat pizza all day long an stay shredded. Dieting is not an exact science, a great percentage of the results are based on you and your physical makeup. You have the basics now monitor your results and tighten them as necessary. Last point; make sure your getting 2grms protein per lb of body weight & I'd like to see 1 serving of lean beef in there. Post up with your results!

 

[PatBateman3]

I did? My quote below:
"Ideally you want to eat all your starchy carbs in the first 3-4 meals of the day and always eat at least 6x's a day. Never drink juice, if you want a hi gi carb go with dextrose immediately after workout. "

Your changes look good. To clarify take up to 50grms of dextrose w/your protein shake post workout.(The only time you should eat hi-gi) You have a 45min window of opportunity for growth....use it. Cinnamon is fine it’s actually helps regulate blood sugar, many diabetics take if regularly for this reason. Personally I like to stay away from pasta during dieting, I use it sparingly for bulking. But, try it a few times and watch closely to see what happens. I know people who can eat pizza all day long an stay shredded. Dieting is not an exact science, a great percentage of the results are based on you and your physical makeup. You have the basics now monitor your results and tighten them as necessary. Last point; make sure your getting 2grms protein per lb of body weight & I'd like to see 1 serving of lean beef in there. Post up with your results!

thanks a lot, I was just meaning this confused me:

2. If you can't lift am at least stop eating carbs post workout

but I am seeing you meant, have the PW carbs then none after if the lifting is in the afternoon-night.

Also, I agree about the dieting being personal, I am well aware of the fuckers who can eat McDonalds and Pizza without gaining fat. I hate them, lol!!


THANKS!!!!!!!!