Please Critique my Cutting Diet

[tranceaddict]

Hi all, i am trying to keep it real clean at the moment which needs alot of discipline and determination to do..
my diet is as follows:


*BREAKFAST*
- Protein Shake w/skim milk
- Oats
- 4 egg whites
- 2 flax seed oil caps
- 1 multi

*MEAL 1* (ON DAY)
- pre-workout supplement

*MEAL 1/2* (OFF DAY)
- 1 Deli Chicken Sandwich (Wholemeal bread)

*MEAL 2* (ON DAY)
- Protein shake + creatine + Oats

*DINNER*
- some form of carb/protein/low fat: e.g. pasta, chicken, fish..

*MEAL 3* (OFF)
- Tuna

*PRE-BED*
- 2 Cups cottage cheese w/ apples + Skim Milk + 2 Flax Seed oil caps

-------------------

Also, is it ok to have a large pizza on Saturdays? I kinda know it's not, but is there a flavour with the least fat??

Thanks everyone

 

[Sassy69]

The one thing I see is lack of veggies. This is something that needs to be in there to help keep things flowing, good sources of all sorts of nutrients, etc. If possible avoid the deli meats (sodium, preservatives) and bread -- better choices are real meat & potato, yam, brown rice, etc.

Generally speaking it looks ok - but that's eyeballing. A good way to gauge your diet is to quantify a baseline meal plan at a minimum (if you check the journals on the women's area, lots of them have each day's meals listed along w/ the cal count, macro nutrient breakdown and all the details .. if you want to put in the time) - but at least quantify one days' meal plan so you have an idea of what specifically you are eating.

www.fitday.com is a great online free food counts program to put your meal plan into and then it tabulates the total calories & the macro nutrient breakdown (%, grams of protein, fat & carbs).

Some general guidelines to start w/ as a base diet ---

- total cals = AT LEAST 1 - 1.2x your bodyweight (in lbs) -- better to be closer to 1.2 -1.5 for mass building.

- total g of protein = at least 1-1.2 x your bodyweight (in lbs) -- again better closer to 1.2-1.5 for mass building.

- Macro ratio: 40% protein / 30% carbs / 30% fats


Adjust your meal plan to come out close to these guideliness then run it for a couple weeks - see how much energy you have, do you feel tired or starving at all, do you have intense workouts, do you feel strong during the workouts or wiped out or weaker, do you sleep well or do you get lethargic during the day?

Based on these you can fiddle w/ the ratios & total cals up or down a little to give you what your activity demands & goals require.

Yes you can do a cheat meal 1x / week - e.g. the pizza, beer, whatever. Dont' get hung up on trying to find "low cal" or "low fat" or whatever alternatives to the cheat meal you want -- just go do it. Its good to throw in some shit once/week -- keeps your body guessing and if you strip out all the "bad" food, eventually your body discovers that if you do all of a sudden throw in something, that it might be much harder to process it - for ex, when I'm in contest prep I cut out all dairy and am very strict w/ my carbs, no processed food at all - if I eat a salad w/ a little feta cheese on it, I'm screwed. I become lactose intolerant. Too much salt, I hold water like a balloon, too much carb or fat, I get backed up& bloated.

Hope that helps give you a place to start!