New to cutting, need help with diet

boggs67ss

Member
So i've never done a serious cut before, need some advice on diet.
Stats: currently 5'10", 196 lbs., estimated 14-15% bf (based off of a scale you stand on, so probably off) my goal is to reach 8-9% bf with out loosing much muscle. So heres an example of my diet from the last 2 weeks.

meal 1: protein shake, bowl of oatmeal, banana

meal 2: 8-10 oz. chicken breast, 1 oz. unsalted peanuts

meal 3: 5 hard boiled eggs (3 whites, 2 whole), banana, 1 oz. peanuts

meal 4: 1 can of tuna with a decent size bowl of salad, 1 oz. peanuts

meal 5: protein shake, 8-10 oz. chicken breast, small cup of brown rice

preworkout : protein shake

meal 6: (post workout) protein shake, banana, 3 hardboiled eggs whites

You guys have any suggestions? Im trying to keep the carbs low and up the healthy fats (good idea?), also the kicker is with my schedule, my 6th meal is between 11pm-12am, and I try to hit the sack by 1:30am, and I know you really don't want that many carbs (or food) right before bed. Reps for some good suggestions, thanks.
 
the bowl of oatmeal and cup of rice are give you about 50 or grams of carbs just by themselves, not to mention I think peanuts have some carbs and your salad has natural carbs as well, so your carb intake could be around 60 grams perday or more, which I think may be a bit high. Although everyone is different
for me on my cutting diet right now Im trying to keep it under 30grams.

I cant post links yet, but look through my post history and I have my diet log and you can read what I am eating right now.

So everything seems good, but Id remove one of your sources of carbs. So like if one day you have oatmeal, no rice, if you have rice that day then no oatmeal.

EDIT: My 50th post, I can link now.

Invalid Link Removed

Just a suggestion, so little carbs may or may not work for you.
 
Yea im trying to keep the protein intake high, I use ON whey and I mix 1 scoop with like 4 oz. of water so its just a quick jug. I'll pretty much keep the same diet, I'll try and mix up the carbs, and keep them low.
 
I'm a huge fan of the Zone diet. You can look at the following links for info/ideas.

The first is good info on nutrition and the second gives zone meal ideas and a link for info on the zone. The Zone is good for bulking or cutting. It's simply a matter of adjusting your "blocks" (portions) to meet your goals and needs.

http://anabolicminds.com/forum/nutrition-health/92572-fuel-talk-pt.html

Invalid Link Removed
 
boggs67ss said:
So i've never done a serious cut before, need some advice on diet.
Stats: currently 5'10", 196 lbs., estimated 14-15% bf (based off of a scale you stand on, so probably off) my goal is to reach 8-9% bf with out loosing much muscle. So heres an example of my diet from the last 2 weeks.

meal 1: protein shake, bowl of oatmeal, banana

meal 2: 8-10 oz. chicken breast, 1 oz. unsalted peanuts

meal 3: 5 hard boiled eggs (3 whites, 2 whole), banana, 1 oz. peanuts

meal 4: 1 can of tuna with a decent size bowl of salad, 1 oz. peanuts

meal 5: protein shake, 8-10 oz. chicken breast, small cup of brown rice

preworkout : protein shake

meal 6: (post workout) protein shake, banana, 3 hardboiled eggs whites

You guys have any suggestions? Im trying to keep the carbs low and up the healthy fats (good idea?), also the kicker is with my schedule, my 6th meal is between 11pm-12am, and I try to hit the sack by 1:30am, and I know you really don't want that many carbs (or food) right before bed. Reps for some good suggestions, thanks.
Click to expand...


You didn't mention are you doing this all on diet? or with cardio and/or weights i think that plays a good part in diet needs also. For instance if your doing heavy weights and Cardio you might need more carbs. you also want to structure some of yoru intake around pre and post workout etc.
 
Yea I lft heavy and do cardio after, at least 25-30 min, I probably gona switch u my routine a bit to highr reps and less weight

mobileicon.gif
 
boggs67ss said:
So i've never done a serious cut before, need some advice on diet.
Stats: currently 5'10", 196 lbs., estimated 14-15% bf (based off of a scale you stand on, so probably off) my goal is to reach 8-9% bf with out loosing much muscle. So heres an example of my diet from the last 2 weeks.

meal 1: protein shake, bowl of oatmeal, banana

meal 2: 8-10 oz. chicken breast, 1 oz. unsalted peanuts

meal 3: 5 hard boiled eggs (3 whites, 2 whole), banana, 1 oz. peanuts

meal 4: 1 can of tuna with a decent size bowl of salad, 1 oz. peanuts

meal 5: protein shake, 8-10 oz. chicken breast, small cup of brown rice

preworkout : protein shake

meal 6: (post workout) protein shake, banana, 3 hardboiled eggs whites

You guys have any suggestions? Im trying to keep the carbs low and up the healthy fats (good idea?), also the kicker is with my schedule, my 6th meal is between 11pm-12am, and I try to hit the sack by 1:30am, and I know you really don't want that many carbs (or food) right before bed. Reps for some good suggestions, thanks.
Click to expand...

i think ur on the right trak..i would jus go protein+fat in all meals..then one day of the week you have a cheat day
are you using any fatburners..
also, you migt want to think of using a quality whey protein isolate..On has soy and fillers in them..gives me the runs:sigh:
 
rickesq said:
i think ur on the right trak..i would jus go protein+fat in all meals..then one day of the week you have a cheat day
are you using any fatburners..
also, you migt want to think of using a quality whey protein isolate..On has soy and fillers in them..gives me the runs:sigh:
Click to expand...

Right on, yea I have been using hydroxycut hardcore (mainly for the energy boost cuz I lift at 10pm), and I use ON gold standard 100% whey
 
p00ndawg said:
the bowl of oatmeal and cup of rice are give you about 50 or grams of carbs just by themselves, not to mention I think peanuts have some carbs and your salad has natural carbs as well, so your carb intake could be around 60 grams perday or more, which I think may be a bit high. Although everyone is different
for me on my cutting diet right now Im trying to keep it under 30grams.
Click to expand...

60 grams of carbs is high??? The guy weighs over two hundred, I would certainly hope that you'd be consuming no less than that at that weight unless you're running keto. If you drop cals/carbs too fast it's going to slow your metabolism and only hurt you in the long run
 
Look Up the Anabolic Diet. I've used it before and I could definitely tell the difference in the mirror. Love the diet. Hard if you like carbs tho + meat is expensive. Other than that, it is money
 
Ok heres my diet, please critique:

Meal 1: 1 scoop of whey
6 egg whites
bowl of plain oatmeal with 1 oz of berries

Meal 2: 1 oz of nuts
1 banana
1 scoop of whey

Meal 3: 4 oz of chicken breast
3 oz of broccli
1 scoop of whey

Meal 4: 6 egg whites
1 oz of nuts

Meal 5: 1 can of tuna w/ bowl of salad

Meal 6: 1 scoop of whey
4 oz of chicken breast
small cup of brown rice

pre - 1 scoop of way

Meal 7: (post) 2 scoops of whey
1 banana

Meal 8: 1 can of tuna or 4 oz of chicken breast
small cup of brown rice
3 oz of broccli

Total for the day:
2848 calories, 54g of fat, 205g of carbs, 374g of protein

Some might say its overboard on the whey, but im too concerned with losing muscle so I figured I'll get close to 2g per body lb., and I mix it with like 4 oz of water so its just a quick chug.
 
diet critique

eliminate the rice in that last meal. No carbs within 2-3hrs, before bed. Take green tea (look for 45%ecgc) and fish oil (I prefer liquid): 1000mg of both to boost your fat burning. These really do work!!! Everything else looks great. Also, I am cutting and am running low carbs and I have found citrulline malate and beta alaninie at 3 intervals:when you wake up, before workout and before going to bed has REALLY kept my energy up. 2 grams a time for 6 grams a day total. Just a suggestion on top of the good work your already doing. Oh and throw in some red meat every now and then. It will keep you sane and has good fats that will help you keep T up and save that hard earned muscle while dieting.
 
diet critique

One more thing. Cycle your carbs at least once a week so your metabolism can get a shock. Other wise your body will adapt. There are tons of great articles on cycling carbs on here.
 
You must log in or register to reply here.
Back
Top