Quality Carb sources for cutting

[Mike LI]

I have been playing with my diet lately to see what works best for me. I tryed only taking in carbs 2x day outmeals at 7am and either wheat bread on a tuna sandwich or kidney beans at around 4:30 approx 1 hr before lifting. The results sucked!!!I lost tons of muscle, looked really flat and my workouts sucked. This is what my diet looks like now that I have adjusted it.

7am
1/2 carton egg beater
1/2 cup outmeal

10am
1 1/2 chicken breasts
1/2 cup brown rice

1pm
Same as 10am

4:30
1can Tuna/w a little reduced fat mayo on whole wheat bread
or
bowl of homemade chili made with 95% lean beef and Dark Red Kidney beans

WORK OUT

7pm
Post Workout shake
About 50g Whey Protein and 50g Dextrose/Maltodex

9:30
ANPB or some other protien source.


Sometime I will substitute a Yam for the brown rice or steak for the chicken. I am not doing the cardio that i need to take it to where I want to be but I work full time and am in grad school so I don't have much time and the semester is over in 2 weeks anyway so the cardio will pick up then. My results so far have been good, I regained the strenght and muscle that I lost when I took my carbs too low.

The carb sources I am using are:
Oatmeal
Brown Rice
Dard Red Kidney Beans
Whole Wheat Bread
Yams
and Dex/malt PWO

Would any of you remove and of these sources for cutting?? Any that you would add? Diet critques are welcome as well. I am 24, about 6foot 205 down from about 225-230. Pretty lean now, I would say an honest 10-12%bf, I would like to get to the 8% range.

 

[Makavelli]

I have been playing with my diet lately to see what works best for me. I tryed only taking in carbs 2x day outmeals at 7am and either wheat bread on a tuna sandwich or kidney beans at around 4:30 approx 1 hr before lifting. The results sucked!!!I lost tons of muscle, looked really flat and my workouts sucked. This is what my diet looks like now that I have adjusted it.

7am
1/2 carton egg beater
1/2 cup outmeal

10am
1 1/2 chicken breasts
1/2 cup brown rice

1pm
Same as 10am

4:30
1can Tuna/w a little reduced fat mayo on whole wheat bread
or
bowl of homemade chili made with 95% lean beef and Dark Red Kidney beans

WORK OUT

7pm
Post Workout shake
About 50g Whey Protein and 50g Dextrose/Maltodex

9:30
ANPB or some other protien source.


Sometime I will substitute a Yam for the brown rice or steak for the chicken. I am not doing the cardio that i need to take it to where I want to be but I work full time and am in grad school so I don't have much time and the semester is over in 2 weeks anyway so the cardio will pick up then. My results so far have been good, I regained the strenght and muscle that I lost when I took my carbs too low.

The carb sources I am using are:
Oatmeal
Brown Rice
Dard Red Kidney Beans
Whole Wheat Bread
Yams
and Dex/malt PWO

Would any of you remove and of these sources for cutting?? Any that you would add? Diet critques are welcome as well. I am 24, about 6foot 205 down from about 225-230. Pretty lean now, I would say an honest 10-12%bf, I would like to get to the 8% range.

I always recommend that my clients stick to old fashioned oats and yams for carbs while dieting. Except post workout where you can use dextrose. Cut out the bread, brown rice, and kidney beans. Structure carbs around workouts. Since you train in the evening I would start off low and then gradually build up until your pre workout and post workout meals contain 50% fo your daily carb intake. After your pwo shake, cut out the carbs and use steak and natural pb.