Please critique my diet...

[anabolicrombie]

Hello all, I am trying to cut up for summer. Stats are 5'8, 185 at about 13-14% bf. This is the diet i plan to follow for the next 10 weeks, plz add comments and suggestions!

Meal 1: Protein shake w/ 1 cup oatmeal; 50g protein and 16.5g carbs in shake, 10g protein and 54g carbs in oatmeal

Meal 2: Couple slices of chicken about 2-3 oz, not sure on protein g's or carbs.

Meal 3:4-5 oz of chicken, 1 cup of rice, banana or applesauce/yogurt

meal 4: 1 can of tuna

preworkout: usually will have a creatine shake or protein shake

postworkout: Protein shake

meal 5: 4-5 oz of chicken/steak, 1 cup of beans, green beans or some sort of veggies.

meal 6: Protein shake

*will be taking multi vitamin, amino acids, flax seed oil

**I'm not too sure on the carbs, are they too high? in the wrong places?
-Also how should i do my cardio? I cant do it in the morning, usually have time about an hour after meal 5, should i run a couple miles or do some wind sprints? I was leaning more to the wind sprints.

Please critique as much as possible, this is going to be my first *real* try at a diet and i want to do it right. Thanks alot, sorry about it being so long.

 

[~SC~]

CAPS BELOW BRUTHA................

Hello all, I am trying to cut up for summer. Stats are 5'8, 185 at about 13-14% bf. This is the diet i plan to follow for the next 10 weeks, plz add comments and suggestions!

Meal 1: Protein shake w/ 1 cup oatmeal; 50g protein and 16.5g carbs in shake, 10g protein and 54g carbs in oatmeal

MAY WANT TO OPT FOR A FAT/PROTEIN MEAL HERE ONLY, DEPENDENT UPON HOW MUCH CARDIO YOU ARE DOING. I'D AIM FOR 45 MINS ON EMTPY AT 65-75% OF MHR IF YOU WANNA BURN PURE FAT.


Meal 2: Couple slices of chicken about 2-3 oz, not sure on protein g's or carbs. YOU NEED A HEALTHY FAT HERE W/THE PROTEIN, NEVER PROTEIN BY ITSELF.

Meal 3:4-5 oz of chicken, 1 cup of rice, banana or applesauce/yogurt

FORGET YOGURT. UTILIZE A LEAN CUT OF BEEF WITH A FIBROUS GREEN VEGETABLE.

meal 4: 1 can of tuna

AGAIN YOU NEED AN FAT HERE, PREFERABLY AN EFA.

preworkout: usually will have a creatine shake or protein shake

HAVE AN ECA/PRE-WORKOUT SUPPS AND A GREEN APPLE IF ANYTHING.

postworkout: Protein shake

NAH NAH, U NEED TO REPLINISH GLYCOGEN AS WELL. DEXTROSE AND/OR MALTODEXTRIN W/ISOLATE, R-ALA, BIOTIN, AND/OR VANADYL SULFATE.


meal 5: 4-5 oz of chicken/steak, 1 cup of beans, green beans or some sort of veggies. FOLLOW YOUR FIRST POST WORKOUT DRINK WITH A SOLID MEAL OF LEAN PROTEIN AND CLEAN CARBS. CHICKEN/RICE WORKS WELL, AND AGAIN W/THE R-ALA, BIOTIN, ETC.


meal 6: Protein shake
ADD AN EFA AGAIN HERE.


*will be taking multi vitamin, amino acids, flax seed oil

USE THE FLAX IN THE SHAKES (NEVER PWO)

**I'm not too sure on the carbs, are they too high? in the wrong places?
YOU'LL HAVE TO ADJUST THESE AMOUNTS AND EXPERIMENT TO FIND WHAT IS RIGHT FOR YOU. IT'LL BE DEPENDENT ON CARDIO, METABOLISM, AND YOUR FAT/MUSCLE RATIO AS OF NOW.

-Also how should i do my cardio? I cant do it in the morning, usually have time about an hour after meal 5, should i run a couple miles or do some wind sprints? I was leaning more to the wind sprints. NAH, A.M. IS PLATINUM FOR WHAT YOU WANT.

Please critique as much as possible, this is going to be my first *real* try at a diet and i want to do it right. Thanks alot, sorry about it being so long.

MAKE TIME FOR THE A.M. CARDIO IF YOU ARE GONNA DO THIS "REAL".

~SC~
CEO
WWW.GOTSWOLE.COM
WWW.SWOLECAT.COM
WWW.VIZUALXCELLENCE.COM

 

[anabolicrombie]

Thanks for the quick reply. What efa's should i add in? Some flax seed, some fish oil? Also how about thermorexin for preworkout? Also, since you said for meal one to only be protein and fat, should i just take my proetin in water? should i do this all the time? thanks again!

 

[avenirup]

Thanks for the quick reply. What efa's should i add in? Some flax seed, some fish oil? Also how about thermorexin for preworkout? Also, since you said for meal one to only be protein and fat, should i just take my proetin in water? should i do this all the time? thanks again!

I would use Spectrum Fish Oil caps for your EFA's...I would use ECA (or just EC if aspirin gives you trouble) over T-Rex. In my opinion ECA is 1000 times better for weight loss (fat loss) than T-Rex. Also in my opinion, I would not mix protein with starch (example: chicken with rice) or eat fruit with anything. I agree, cardio is definately key in the mornings on an empty stomach. The rest looks good....Good Luck...

 

[~SC~]

U wouldn't mix protein w/starch? WTF???

Why not? What you do propose for a post-workout meal and why? What other method do you see restoring glycogen and aminos better than a clean carb/protein meal?

~SC~
CEO
www.gotswole.com

 

[anabolicrombie]

so when would be the right time to take my creatine and protein, as far as pre workout and post workout

 

[MrMakaveli]

so when would be the right time to take my creatine and protein, as far as pre workout and post workout

Personal Opinion - Dont take creatine while kidding it *may* reduce fat-loss (study is in the archives if you really want to see it).

Listen to S.C. He's on the money.

 

[anabolicrombie]

so are u saying not to take creatine while trying to cut? I didnt understand the "kidding" part.

 

[Tom Treutlein]

What does replacing glycogen do post-workout, SC? I heard the dextrose will just store as fat.

 

[lmc]

SC just corrected and laid out a pretty effective meal plan. So I wanted to say THANK YOU.
Here are some questions though.

Why the Protein/Fat for meal 1? I have been contemplating switching my first meal from a P+C and I definitely do not do cardio in the morning, but once a week. Would you still suggest a P+F meal if a person was not cutting?

"meal 4: 1 can of tuna
AGAIN YOU NEED AN FAT HERE, PREFERABLY AN EFA.
preworkout: usually will have a creatine shake or protein shake
HAVE AN ECA/PRE-WORKOUT SUPPS AND A GREEN APPLE IF ANYTHING."

What kind of time frame are we looking at between these two things?

Tom - I don't know what articles or such SC has on glycogen replacement, but go to John Berardi's website and he kills the subject over and over again, with alot of science to boot.