Help me figure out a cutting diet
03-18-2006 12:43 AM
Help me figure out a cutting diet
I'm hoping you guys can give me some tips on tweaking my cutting diet.
My stats are as follows
about 17% bf
I work out intensely 5x a week with weights and do cardio for 4-5 45 min sessions, at a seperate time from weights.
A typical diet for me looks like this:
Breakfast is a wholegrain bagel, with 95% fat free cream cheese, and 3 scrambled eggs
Meal 2: is usually pre-workout and consists of
1/2 cup of slow cooked oats
scoop of ON whey
1 cup skim milk
BCAA's during workout
Post workout is 3/4 cup of quick oats
1.5-2 scoops of ON whey
1-1.5 cups of skim milk
Next meal is a lean meat, chicken, extra lean beef and green veggies, (asparagus, broccoli or green beans)
Next meal is 1/4 cup of almonds (or equal amount of efa's coming from walnuts or olive oil etc) scoop of whey in 1 cup skim milk and sometimes about 4oz fat free sugar free yogurt.
Pre-bed meal is 1 cup fat free cottage cheese, 2 tblspns natural peanut butter and 1 tblspn sugarless jam.
I easily drink 2 gallons of water a day, probably more.
Current supps are Multi, 8 grams of fish oils a day, sesamin, vit C, E and B-Complex, Glucosamine, Chondrointin, MSM
According to fitday.com my calories are around 2600-2700 calories.
Is this a good range for someone with my stats to be aiming for?
Thanks in advance for any help given
03-20-2006 11:44 AM
Your diet looks decent. This is what I would do:
Breakfast: Up your protein intake. Are those whole eggs you are taking in? If they are, I would do 6 eggwhites instead of 3 whole eggs. I would take out the bagel, and substitute it for 1/2 cup of oats. You may add ground flaxseed to your oats to bump up the healthy fats.
Meal 2: I would take out the skim milk pre-workout. Fast digesting protein (whey) will compete with the casein protein in the skim milk. Use 1.5 scoops of whey.
Meal 3: Same as meal 2. Take out the skim milk.
Meal 4: Besides some good ol' greens, throw in maybe 1/2 cup brown rice.
Meal 5: Instead of ingesting another whey protein, go with some natural food. Maybe a can of tuna and add a TBSP of olive or canola oil to increase the EFA's.
Meal 6: Casein from the cottage cheese is great pre-bed. So you are good there in my opinion.
Your supplement program seems good. Maybe some flaxseed, either ground our oil, will benefit you a bit more. Ever tried ZMA? I incorporated this cheap supplement before my bedtime and man has it increased my deep sleep! I feel totally refreshed in the morning. There are a lot more people around here that know a lot more. But overall, you are on the right track. Good luck.
03-20-2006 11:56 AM
Thank you for the reply.
The changes you suggested sound great, and I'm going to to do those things, and see if I can't generate some more results.
I actually have some flaxseeds ground up, but havn't incorporated them yet, so, I'll definately try those.
As for the ZMA, I actually forgot to mention it. I've been taking ZMA for quite some time and I love it. Like you said, very deep sleeps and I always wake up feeling very rested. It's a staple supp for me.
Thanks for your input, I appreciate it.
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