Summer Cut Diet Critique

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    js330729's Avatar
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    6'1"  220 lbs.
    Join Date
    May 2008
    Posts
    2
    Rep Power
    82
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    Lv. Percent
    6.17%

    Post Summer Cut Diet Critique


    This is my first post, so I will include as much information as possible for this critique, but I am looking for feedback on helping me achieve my cutting goals. I appreciate any information/critique offered and will try to respond as best as possible to any questions.

    I am 26 years old, 6'1'', 220 +/- pounds, I believe 15-17% body fat?? (have never had this measurement taken, shame on me, but look to have it taken soon)

    Goal:

    To see more definition overall, but specifically around my abdominals, obliques, chest, by cutting fat but still maintaining as much size as possible.

    Current Status/Eating Habits/Sleep Habits:

    Just coming off of a maintenance/bulk diet and looking to clean things up per my diet below. I generally eat pretty clean to begin with, mainly whole foods, nothing processed, but do have the occasional cheat day or two on weekends. Looking to eliminate this during my cut. I target 8-9 hours of sleep a night.

    Typical Workout Schedule:

    Nightly between 5:30 - 8 p.m., usually spend about 2 - 2 1/2 hours lifting, cardio, and some abdominal work and stretching.

    Typical Splits Schedule:

    Monday - Legs, 30 minutes low intensity cardio (highest incline treadmill carrying 12 kg kettle bells 5 minutes on, 1 minute off), abs

    Tuesday - Chest and Biceps, 20 minutes of cardio (stairmaster)

    Wednesday - Back, 30 minutes of cardio (1 minutes on 1 minute off high intensity sprints, 10-20 minute walk on high incline), abs

    Thursday - Shoulders and Triceps, 30 minutes of cardio (stairmaster, or misc.)

    Friday - Typically day off

    Saturday - Total body (moderate intensity), abs

    Sunday - Cardio only - outdoor running (4-5 miles)

    Lifting Style:

    I typically lift for strength, heavy weights, 8-12 reps for most exercises with occasional burnout sets. I look to lift typically to fatigue, but do not push to overtraining limits, but do like to exhaust my body prior to leaving the gym.

    Supplements:

    Multi/Joint Support - Orange Triad (6x a day), just switched from Animal Pak (1x a day)
    On Fish Oil Caps - 4 caps a day
    Kre-Alkalyn - 4 caps a day
    PMD Pump Fuel Insanity - 1 scoop pre-workout
    Scivation Xtend - 1 scoop pre-workout
    OnWhey - 4 scoops daily
    Casein - 1 scoop pre-bed
    Phosphatidylserine - 1 300 mg cap prior to bed

    Diet:

    Below is a typical daily diet and I maintain this pretty tightly -- I will often substitute various proteins for meal 3 and meal 6 (tilapia/salmon/tuna, 90/10 lean ground beef, ground turkey). Breakfast may vary also, but I always try to hit similar calorie and macro requirements. I have a typical cheat day on the weekend, typically Saturday where I eat outside of the diet.

    Meal Quantity Food Calories Protein (g) Carbs (g) Fats (g)
    1 1 cup Orange Juice 100 2 26 0
    1 1 cup Egg Whites 120 26 2 0
    1 1/2 cup Oatmeal 150 5 27 2.5
    1 2 scoops OnWhey 300 50 10 6
    2 1 piece Ekekial Bread 80 4 15 0.5
    2 2 tbsp All Natural Peanut Butter 180 9 7 14
    3 6 oz. Chicken Breast 240 48 0 3
    3 1/4 cup Quinoa 160 6 30 2.5
    3 6 oz. Broccoli 60 4 12 0.7
    Pre-workout 1 medium Apple 116 0 30 0
    Pre-workout 1 medium Banana 105 1 27 0
    Post Workout 2 scoops OnWhey 300 50 10 6
    6 6 oz. Chicken Breast 240 48 0 3
    6 1/2 cup Brown Rice 120 2 28 0.5
    6 6 oz. Broccoli 60 4 12 0.7
    Pre-bed 1 scoop Casein Shake 150 25 5 3
    Oils/Cooking Fats
    3 tbs. Olive Oil 360 0 0 42
    4 Pills Fish Oil 40 0 0 3
    Total 2881 284 241 87.4
    % 46% 39% 14%
    Attached Images Attached Images     

  2. New Member
    js330729's Avatar
    Stats
    6'1"  220 lbs.
    Join Date
    May 2008
    Posts
    2
    Rep Power
    82
    Level
    2
    Lv. Percent
    6.17%

    Any suggestions would be greatly appreciated. Anyone?

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